Awesome on the chins man just saw the vid 100 is one strooooooong motherfucker territory
TANKS BRO
SATURDAY AM
Bodyweight was 192.5
A) Incline DB Bench Press: 65x15-5-3 (23RP)
B) Weighted Chin-up - Neutral Grip: +90x1, +100 miss, +40x8
C1) Close Grip Bench Press w/Chain: 185+40lb chain x5, 165+40Cx2x6
C2) Half Kneeling One Arm Cable Row: #6x4x10
D1) Fat Bar JM Press w/Chains: 95+40Cx12 (form sucked), 65+40Cx2x15
D2) Underhand Band Pullapart: Monster x4x20
Not going to bother logging the food, already forgot. Obviously I’m not making myself fat enough though.
Chains are harder than I remember. Fuck.
Good weighted chin-up PR. I think my total bodyweight PR is +80x1 at 209 so +90x1 at 193 is close. Most people would probably count the 100 but I didn’t get the last bit of lockout. Strength is going up at an awesome rate though. If you aren’t Carb Backloading you should be because this stuff is the shit.
MONDAY AM
Treadmill: 1 mile in 7:35, 2% incline
MONDAY PM
A) Squat: 225x5, 260x5, 295x10
B) Romanian DL: 4x8x235
C) DB Goblet RFESS: 65x3x8
D) X-Band Walk (Monster): 3x16 steps
E) Sled Drag (backwards, rubber flooring): 90,135,180,215,295,400 x trip maybe 30m?
Can’t fit enough weight on the sled with these huge plates. Damn.
MONDAY FOOD
0600: Instant green tea, caffeine
1000: 10oz chicken sausage, 2 cups peppers/onions, 1tbs coconut oil
1330: Roast beef and walnut spinach salad, olive oil
1700: Caffeine
1900: PWO Shake (50g protein/150g carbs)
2030: 10oz hamburgers, watermelon, could not finish enough sweet potato fries
Fuck you appetite.
TUESDAY AM
A) KB Swing: 70x10 on the minute for 8 minutes
B) Gliding Leg Curl: 10,10,10
C) Ab Wheel: 20 kneeling, 8,6,6 standing with Light band
TUESDAY PM
A) Bench Press: 200x13
B) Cybex Eagle Row: 165x11,11,11,11
C1) Military Press: 165x1,115x9,9
C2) Blast Strap Inverted Row: 20Cx8,8,8,8
D1) One Arm DB Military Press: 50x9,9
D2) Kneeling X-Pulldown: #8x12,12,12,12
TUESDAY FOOD
1230: Roast beef and ham salad with walnuts, lots
1600: 25g protein in almond milk, 1tbs coconut oil
1830: PWO Shake
2015: 10oz hamburger, noodle stir fry, 1 cup rice
etc
165x1 is a PR. It was fast but not pushing my head through on time turned into a grinder.
WEDNESDAY AM
A) Band Face Pull w/ER (Micro): 100 reps
B) Lateral Raise: work up to 25x10, 30 and 35x10 cheated
C1) EZ Bar Curl: 58*x5x10, 1 minute rest
C2) Machine Preacher Curl: 55x10,10,6
D1) Band Pushdown (Light): 100 reps
D2) DB Tate Press: 35x10,10, 30x10,10,10
FOOD
0800: Instant green tea, caffeine
1330: Subway grilled chicken spinach salad with bacon
1600: 5 oz roasted chicken, 2 cups spinach
1915: Chicken bacon ranch pizza, garlic bread with cheese
2200: ? not sure but I picked up some kickass new Ben and Jerry’s flavors
- 5x10 with 1 minute rest was way too easy so I weighed the bar, it was 18 lbs instead of 25
THURSDAY PM
A) Speed Deficit Deadlift: Omit this week, 1RM next
B) Paused Front Squat: 205x4x5
C) Reverse DB Lunge: 60x3x9
D1) Band Leg Curl (Light): 4x30
D2) Half Kneeling Anti-rotation Press: 22.5x8,6,6
THURSDAY FOOD
0600: Instant green tea, caffeine
1000: 10oz chicken sausage, 2 cups peppers and onions, 1tbs coconut oil
1530: 6 oz chicken filet, 3 cups spinach, almonds
1800: PWO Shake (50g protein/150g carbs)
1930: Burger King (Whopper, Whopper Jr, Large Sweet Potato Fries, Bacon Sundae)
I haven’t been to Burger King in easily 5 years. I give the sweet potato fries a 4/10 and the bacon sundae a 7/10. The Ben and Jerry’s Cheesecake Brownie I had last night was easily a 9 though.
FRIDAY AM
A) Incline DB Bench: 70x13-4-3 (20RP)
B) Neutral Grip Pull-up: +25x13
C1) Close Grip Bench Press w/Chains: 165+C40x7,7,7
C2) Half Kneeling One Arm Cable Row: #9x10,10,10
D1) Throat JM Press w/Chains: 65+C40x12,12,12
D2) Underhand Band Pullapart (Mini): 4x15
FRIDAY PM
Sled: 1 mile on grass with 45 lbs in 22:19
FRIDAY FOOD
0900: 40g protein, 50g carb shake
1300 - 1700: Whole Wegmans sub, Sun Chips
1900: Broiled haddock, mashed potatoes at restaurant (really bad, worst food I’ve had out in a while)
Coconut water + ?
Incline DB is coming along only ok. Huge pull-up PR. Chains still suck but are improving.
Drill this weekend so I’m going to stick to CBL as much as I can (little off track today). I’m still not sure if consuming carbs after AM weight training will be beneficial.
Who would have known that eating 3 MREs a day was conducive to strength building?
TUESDAY PM
A) Squat: 265x5, 295x3, 330x6 (maybe a PR?)
B) Romanian DL: 245x2x8
C) DB Goblet RFESS: 70x2x10/side
D1) Ab Rollout: short barbell with 25s x 18, 20s hold, 20s hold
D2) X-Band Walk (Light): 3x12 steps/direction
TUESDAY FOOD
1000: Brisket Entree MRE (one of the worst I’ve ever had)
1200: Metabolic Drive bar
1530: Muscle Milk, packet of almonds (on the road)
pop caffeine and go to the gym
2000: Pizza Hut destruction
2300: Peanut butter, chocolate milk, dark chocolate, some Chunky Monkey which I surprisingly was not a fan of)
Four days of overseeing ranges and marksmanship training, decent amount of sleep but only MREs for food. Going to continue destroying fast food this week before I leave for AT on Monday.
WEDNESDAY PM
1 mile run in new Inov-8s, interesting shoe but I’m not sure if I like them better than the Minimus
three hours later
A) Bench Press: 185x5, 205x3, 225x7
B) Cybex Eagle Row: 120,140,160x8, 175x3x10
C1) Military Press: 120x2x8
C2) Blast Strap Inverted Row: C20x3x9
D1) One Arm DB Military Press: 55x2x8
D2) Tall Kneeling X-Pulldown: #9x3x12
E) 4-Way Neck
WEDNESDAY FOOD
1300: McDonalds Bacon Ranch salad, two grilled chicken wraps sans wrap
1600: 1 lb of bacon (fuck off I didn’t have any eggs)
1900: PWO Shake (50g protein/150g carbs)
2100: 2 slices pizza, 4 wings was all I could get down
225x7 is still 3 reps off my best, not the performance I was hoping for.
Seriously no appetite at all. I need to be eating out of this mediocre showing.
THURSDAY FOOD
1000: 6 eggs, 12 oz bacon
1400: 8 oz chicken sausage, 3 cups spinach, pistachios
fall asleep for way too long
1900: Hamburgers, lot of mac n cheese, banana
2200: Caramel Cone Haagen Daz (solid 9/10 from me)
FRIDAY PM
A) Deadlift: 485x1 fugly and slow
B) Front Squat: fuck it i’m not doing it
C) Reverse DB Lunge: fuck back is already sore
D1) Half Kneeling Anti-rotation Press: 22.5x3x8
D2) Lying Leg Curl: 80,90,100x8, 110x6
FRIDAY FOOD
1000: 6 eggs, 12 oz bacon
1400: 8 oz chicken sausage, 3 cups spinach, walnuts
1730: PWO Shake (50g protein/100g carbs)
rest of the night?
Montezuma’s Revenge dropped by to fuck me while I was warming up on the deadlift, I’m sure that didn’t help me. I wasn’t going to accept anything less than 505 but 405 was slow enough that I decided otherwise. This was definitely the fugliest and slowest deadlift that I’ve ever pulled, all for a 5 lb PR. Got it done though.
Alright, back from two weeks at Fort Drum. It was a decent block of training but mostly consisted of mind numbering Warrior Skill Level 1 briefs. I got in a fair amount of training but the food was absolutely awful and I dropped back to about 189 or so. I’m going to deload this week and begin an 8 week peaking cycle to hopefully do a meet at the end of October.
MONDAY AM
Running: 1.5 miles in 11:30? Untimed but felt great.
MONDAY PM
Warmup
Vertical Jump x4x3/Reverse Crunch x3x15
A. Squat: 145x5, 175x5, 215x5
B. Snatch Grip RDL: 225x12,12
C. DB Goblet Bulgarian SS w/Chain: C40 40x12,12,12
D1. Band Resisted Hip Thrust w/Abduction and External Rotation: Mini x12,12,12 w/3 ct
D2. Band Assisted Standing Ab Wheel: Light x8,8, Monster x5
E. Prowler Drag (backwards): 2pl, 3pl, 4pl x 2, 5pl fail
Band Neck Isometrics (Mini for 30s holds)
Prowler is much harder to drag than the actual sled and I’m not sure why.
WEDNESDAY AM
Tempo Prowler Sprints: 45/side x 20m? alternating low and high handles for 10 minutes. 20-30s rest.
WEDNESDAY PM
Warmup
A. Bench Press: 185x13 weak today and cut short, should have just deloaded instead of gettng greedy for a new PR
B. Cybex Eagle Row: 180x10,10,10,8
C1. Blast Strap Inverted Row w/Chains: C40x8,8,8
C2. Elevated Pushup w/Chains: C40x12,12,12
D. One Arm DB Shrug (non working hand behind back): 60x12,12,12
E. Four Way Neck: #8x25,25 (flexion/extension), #6x25,25 (lateral)
Interviewing for a possible internship at Cornell tomorrow, this is exciting.
Internship is a go, but unpaid. Can’t get everything you want but I have a feeling that it will be a great opportunity.
THURSDAY PM
A. Band Face Pull w/ER (Micro): 100 reps (4x25)
B. DB Lateral Raise: 10,15,20,25x10, 30x10 cheated
C1. EZ Bar Curl: 3x10x70 w/1 min rest
C2. Machine Preacher Curl: 55x10,6 suckkkkk
Got to the gym too late, no time for triceps sadly
FRIDAY AM
Treadmill: 400m @ 2% incline x 7.0,7.5,8.0,8.3x3
FRIDAY PM
Warmup
Weighted Jumps 25x5,35x5,45x5 / Reverse Crunch 3x15
A. Speed Deadlift: 275x15x1 on the minute
B. Pause Front Squats: top 225x5
C. DB Reverse Lunge: 70x3x7
D. Back Extension: 60 reps (3x20)
E. Half Kneeling Anti-rotation Press: 27.5x3x6
FRIDAY FOOD
0900: 10oz chicken sausage, peppers/onions cooked in bacon fat (fuck yea)
1330: 8oz turkey burger, spinach, olive oil
slept too long
1830: PWO Shake (50g protein/110g carbs)
1930: Wendys (two W-Cheeseburgers, small fries)
last meal ?
Thursday was a bit of a suck fest but today was decent.
FRIDAY AM
Warmup
A. Military Press: 95x3x5
B. Neutral Grip Pull-up: BWx20 (PR)
C1. Close Grip Bench w/Chains: 165+C40x8,8,8
C2. Standing One Arm Cable Row: #8x4x8
D1. Defranco Band Pullapart: Micro x 15, Mini x 12,12
D2. JM Press w/Chains: 65+C40x14,14,12
Band Supine No-money: Micro x3x12
Pinwheel Curls: 35x8,45x8,60x6
Deload is finished, peaking cycle begins on Monday.
Cornell Mens Lacrosse team are a bunch of savages. All I have to say about that.
MONDAY AM
Run: 1 mile in 7:48, easy but too slow
MONDAY PM
A. Squat: work up to 320x5, easy
B. Snatch Grip RDL: 235x12, 275x6
C. DB Goblet RFESS w/Chains: 50+40Cx12,12,12
D1. Band Resisted Hip Thrust w/Ab & ER (Mini): 14,14,14
D2. Band Assisted Ab Wheel (Light): 9,9,7
E. Prowler Drag: 2,3,4,5pl/side x 15m
WEDNESDAY PM
SMR/Warmup
A. Bench Press: 215x5 first rep paused, harder than it should have been
B. Cybex Eagle Row: 180x11,11,11,11
C. Incline DB Bench: 80x9,9,6
D1. Blast Strap Inverted Row w/Chains: C40x8,8,8
D2. Weighted Pushups w/Chains: C40x13,13,13
E. One Arm DB Shrug: 60x15,15,15
Side Plank: 2x:45
Prowler (because I’m a lazy bitch who couldn’t get out of bed) 90/side x 10 trips w/1:00 rest
Rowing and incline good, bench bad.
THURSDAY AM
Band Face Pull w/ER (Mini): 100 reps (4x25)
DB Lateral Raise: 10,15,20,25x10, 30,35x10 cheated
Barbell Curl: 65x5x10 w/1:00 rest
Machine Preacher Curl: 45x10,6, 35x10
Band Pushdown (Light): 75 reps (20,15,10,10,10,10)
Overhead Rope Extension: 20,25,30x10
Been having some persistent issues with my left foot while walking and running, had some ultrasound and manual therapy done on it today. I’ve been using minimalist shoes for the past 5 years but I’ve also gained 50 pounds in that time period. Going to pick up a reasonable pair of motion control shoes and see how it goes just for running.
FRIDAY PM
Warmup
Reverse Crunch 3x15
Ironically despite coaching in two very well equipped weight rooms (H&WS and Cornell) I don’t actually have access to a gym with bumper plates, plyo boxes or a decent free area for jumping. Going to put some thought into what I can actually do explosively prior to deadlifting.
A. Deadlift: 385x5 easy
B. Paused Front Squat: 235x5 not easy
C. DB Reverse Lunge: 70x3x8
Kicked out of the gym at 7, damn.
SATURDAY AM
SMR/Warmup
A1. Military Press: 130x5 easy
A2. Neutral Grip Pullup: +35x5 easy
B1. Close Grip Bench w/Chains: 165+C40x9,9,9
B2. One Arm DB Row: 100x3x12
C1. JM Press w/Chains: 65+C40x15,15,15
C2. Defranco Pullapart (Mini): 3x15
Kneeling Cable External Rotations 2x15
Just realized I haven’t logged my food for a whole week lol.
Very good session in contrast to Wednesday’s pressing. I’m limited to 100 lb dumbbells at this gym but I’ll be able to push the DB reps high for a change. Chain pressing was very good today and my elbows actually didn’t feel like complete junk for once.
TUESDAY AM
A. Squat: 335x3 meh
B. Snatch Grip RDL: 275x2x6,245x12
C. DB Goblet RFESS: C40+80x8,8
D1. Band Resisted AB/ER Hip Thrust: (Mini)x3x15
D2. Band Assisted Ab Wheel: (Light)x3x10
This is what my diet looks like on Tuesdays/Thursdays when I go to Cornell. This is almost always an off day but since I’m density bulking I’m still trying to take in 150-200g of carbs.
0900 or 1000: 6 eggs, 1/2 lb bacon
1430: Chipotle (salad w/steak and barbacoa, fajitas, tomato salsa, sour cream, guac)
1500-1900 Coaching at Cornell
1930: Fast food (Arbys, Wendys, Five Guys, whatever)
2230: PB&J, 16 oz milk
Since you don’t have room for jumps, try kneeling jumps, or standing verts. You can do’em anywhere and they require almost no space.