SATURDAY AM
Warmup
Power: Med Ball Shotput Throws 10x2x4/side, KB Bottoms Up Press 35x5/side
A1. Military Press: 160x2 @ 9
A2. Neutral Chin: +90x1, miss 2nd
B1. Close Grip Bench (40lb Chain): 195x2x5, 165x12
B2. One Arm DB Row: 100x2x25
C1. JM Press (40 lb Chain): 85x3x14
C2. Band Tug of War (2 inch Rope): (Average x 2)x3x6 lengths
D1. KB Face Pull: 55x3x15
D2. Supine No Money: (Micro)x2x15
SMR and Shoulder Extension Mobility
Chinup was disappointing but I am steadily going up in weight and everything else was real solid. 175-185 strict press should be cake in two weeks.
MONDAY AM
Sprint 7x250m (dog shit, this was my first indicator today was going to suck)
MONDAY PM
Warmup
Power: BR KB Swing: (Light)x2x6
A. Squat: 365x1 beltless, 410 miss
B. SSB Good Morning: 80x12, 120x3x12
C. Barbell Bulgarian SS: 145x2x8
D1. AB/ER BR Hip Thrust: (Monster)x3x15 (3ct)
D2. BR Kneeling Ab Wheel: (Micro)x2x15, BWx20
E. Fat Grip Bar Holds: 185x3x:15
My back hasn’t been this sore going into a training session in ages. 365 beltless is a minor victory (started using one around 330 or so) but I just had nothing to grind with on the 410. Could make a lot of excuses- Saturday night, breaking up the asphalt in my driveway today, blah blah. Doesn’t matter but I’m not that disturbed about it. Decided to tone down the good mornings and ab wheel today based on just how sore it was feeling. It’s amazing how easy 20 reps on the ab wheel are now coming from doing them standing.
A. Bench: 265x1 @ 9.5 paused, 225x6 (going to try doing my last rep paused from now on)
B. Cybex Eagle Row: 225x2x6, 195x2x11
C. Incline Bench: 185x5, 165x8
D1. Chest Supported BB Row: 95x10, 145x3x10
D2. Weighted Dip: C20x12, C40x2x10
E. One Arm DB Shrug: 85x2x15
Going to switch around my schedule at Hobart due to hockey/basketball going in season, should let me start getting to the gym at 5 instead of 6:30 at night which means more time to stuff my face.
Getting DB Incline strong was cool, now to make barbell not suck any more. Same thing with inverted rows.
FRIDAY AM
Treadmill: 400x7.5, 400x3x8.0 (that’s what a sprained foot and a couple of weeks off from running will do to ya)
Shoulder Internal Rotation/Extension MWOD
A. Deadlift: 495x1 @ 9.5 (10 lb PR)
B. Front Squat: 285x2 paused, 250x5 fuck reps hahaha
C. DB Reverse Lunge w/Hip Flexion: 50x2x9/side
D. Standing Spud Abs: 60,80x12, 100x3x8
E. Band Hip Rotation: (Mini)x2x15
Good stuff today. I had a moral dilemma since the program came out to 490x1, but I wanted 5 plates, but 5 plates is still 5 lbs short of 500 haha. I should have done 5 anyways. Oh well, 510+ next week.
A1. Military Press: 165x1 @ 10
A2. Neutral Pullup: +100 miss (should have been +90 at this bodyweight)
B1. Close Grip (+40lb chain): 195x6,5, 170x10
B2. One Arm DB Row: 100x2x27
C1. Triangle Extension (+40lb chain): 85x3x15
C2. Band Resisted Hand Over Hand Rope Pull: (2xAverage)x3x7 lengths
D. KB Face Pull: 55x3x16
MR Four Way Neck x8
Not great, woke up 20 minutes before I needed to get to the gym and was really rushed.
Yea man, it takes some serious willpower not to throw the extra plate on there.
MONDAY AM
Sprints: 200m x 6 (:47 to :52, easyish)
MONDAY PM
Warmup
Power: Depth to Vertical Jump 3x3
A. Squat: 415x1 (10 lb PR)
B. SSB Good Morning: 80,110,130x10, 140x2x10
C. Barbell Bulgarian SS: 155x2x6
D1. Standing Rollout Negatives: 3x5
D2. BR AB/ER Hip Thrust: (MM)x3x15 (3ct)
E. Fat Grip Hold: a lot of struggling with 205
Pretty solid, 415 was a decent grind with room for 425.
I got a call from one of my old roommates at 11:30 Sunday night to be a knight in a student film on Saturday haha. Shifting the training back a day.
TUESDAY PM
Warmup
Med Ball Forward Throws (6 lb) 3x6 (I’ve definitely been going too heavy on these in previous weeks)
A. Bench: 275x1 paused, 225x8
B. Cybex Eagle Row: 230x2x6, 195x2x12
C. Incline Bench: 185x6,4, 155x8
D. Chest Supported BB Row: 95,115x12, 145x2x11
Band Shrugs 50 reps
Bench strength is nearly back to it’s high point. I’m finally looking forward to upper body sessions again.
Energy took a 180 halfway through the incline benching. I suspect the culprit was a distinct lack of Ben & Jerry’s last night. The Pumpkin Cheesecake is fucking amazing by the way, jump on that shit while you can.
A1. Deadlift: 510x1 (PR)
A2. Ankle MWOD Murder (Average Band)
B. Front Squat: 295x1 paused, 250x6
C. DB Reverse Lunge w/Hip Flexion: 50x2x10/side
D. Standing Spud Abs: 80x12, 100x12, 110x2x8
E. Band Hip Rotation: (Mini)x2x15/side
Peaking program worked perfect for deadlift. Good lift, great strain without my spine committing suicide. I’m going to see if I can get a close grip bench max tomorrow, we’ll see just how bad the DOMS is.
FRIDAY AM
Sprints: 400m x 4 x 2:00 rest (1:33 to 1:34)
FRIDAY PM
Warmup
A. Neutral Chin: +70x2
B. Close Grip: 255x1 PR
C1. Band Row: Light x 25, Average x 2 x 20
C2. Band Overhead Extension: Monster x 3 x 20
D. Face Pull/Face Pull w/ER: (Light/Micro) 3x20/x15
E. Machine Preacher Curl: 65x8
No focus or energy today but I’m not going to get worked up about it. Beginning of deload.
Movie production was pretty awesome. 12 grand is a huge amount for a student budget and the production team had their shit together. I have some pretty sweet blood splattered knight pictures, I might throw up a few later.
MONDAY AM
Sprints: 200m x 8 (:42 to :45, much better this week. My thanks to Shroomtech Sport)
MONDAY PM
Warmup
Power: Depth to Vertical Jumps 3x4
A. Squat: 425x1 PR
B. Bulgarian SS: C40x2x15, :60 EQI
C1. Weighted Kneeling Ab Rollout: C40x2x10
C2. Barbell Hip Thrust: 135x2x8 (3ct)
Grip: work up to COC #2
No opportunity to train this weekend at Drill despite the massive amount of doing nothing (HOOAH). Currently waiting to see if my unit is getting activated for the hurricane. GO GUARD
MONDAY AM
Sprints: 8x200m (all between :42 and :43)
MONDAY PM deloadish
Warmup
Depth to Vertical Jump (Bench)x3x5
A. Speed Box Squat (parallel, ultra wide stance, roughly 50% 1RM): 215x12x2 in 9:58
B. Band Good Morning: (Average)x3x25
C. DB Goblet Bulgarian SS: top 120x8/side (this was death)
D1. Back Extension: BWx3x15
D2. Standing Abs: 100x15
I really suck off the box with an ultra wide stance hah. I had no hamstrings at all for the back extensions.
A. Bench Press: 225x7, then 135x6x3 pause speed bench
B. Band Resisted Flat DB Bench: (60+Light)x13, (60+Monster)x8 (the band does not suit itself well to high reps heh, the goal here is one ultra high rep set)
C1. Band Face Pull: (Light)x4x20
C2. Dip: BWx20,20,18
D1. Band Supine No Money: (Micro)x3x15
D2. Lying DB Extension/DB Tate Press: 20x3x15/15
Something a little new: a dedicated bodybuilding day to back, specifically late. I’m going to the this both before and after my ME Upper and see which I feel works.better.
Wednesday AM
Stadium Stairs 10 min
Box Jump (20 mats/34 in) x2x10
Very uneventful AT. My unit was one of the very few that didn’t respond to Hurricane Sandy. I’m going to see if there’s still an opportunity to get on the mission, the situation is still pretty bad in most places.
Only managed 3 or 4 training sessions while in PA. Tried to hit at least 100 reps of face pulls, rows, band pullaparts, tricep extensions etc.
Now for something a little more Westside inspired.
WEDNESDAY PM
A. Bench Press: 225x3x5
B1. DB Bench Press: 50x33 reps (establishing a baseline)
B2. Face Pull w/ER: 60 reps
C1. Rolling DB Extension/Tate Press: 15x3x15/15
C2. KB Face Pull: 55x15,12,10
D. Machine Preacher Curls: 50x3x12
Not nearly as bad as I was expecting. Speed was exceptionally good on the bench reps but I didn’t have much ability to strain. Keeping it easy before moving into a real Accumulation phase next week.
A) DE Low Box Squat: 190 (45%) 16x2 in 12:23 (fuck my speed sucks)
B) DE Deadlift: 225 (45%) 12x1 in 6:02
C) DB Goblet Bulgarian SS: 120x6/side (core crushed)
D1) Lying Leg Curl (yea I went there): 90x2x8
D2) Standing Spud Abs: 80x12, 100x12, 110x8 kill me
Goddamn this sucked. Height of the box was 4 aerobic steps + platform, this may actually have been too low. I’ll film myself from the side next time to confirm. Hit a sweet spot from about set 5 to set 13 or 14, the rest sucked. I’m definitely staying away from any form of accommodating resistance this cycle. Pulls went great, they’re not nearly as taxing and were actually explosive.
The difficulty gap from 100 to 120 on the Goblet Bulgarians is unbelievable. I’m going to have a serious gap to fill when I master this (which will be a fucking while) since the next heaviest dumbbell is 150. Fuck me.
Will post the new plan of attack for critique later, probably on Sunday.
SATURDAY AM
Med Ball Throws, Double and Single Arm
A) DE Bench: 125 (45%) 20x3 in 10:00
B) Close Grip: 165x13,7,4 (1:00 rest) so weak
C1) Cybex Eagle Row (Batwing): 120,140,160x10/side
C2) KB Military Press: 35x2x12
D1) SSB Upper Back GM: 80x2x15 this is the best mid and upper back exercise I have ever done
D) Triangle Extension: (+40 Chain) 45x2x20
Very slow to get going, soreness was terrible. Triceps were close to cramping several times.
Soreness from Friday crippling… there may be a theme here hahaha
In honor of today’s snowfall
MONDAY PM - ME Lower
Depth to Vertical Jumps: Bench x3x3
Ankle MWOD: Average band for 1:00/side
A) SSB Box Squat: work up to 260x5
B) Trap Bar DL (always low handles): 365x6 I may be the only person in history with a weaker Trap Bar DL than conventional
C) Double KB Rack Reverse Lunge: 35x8, 55x2x8/side
D1) Band Leg Curl: (Light)x3x20
D2) Weighted Kneeling Ab Rollout: (Chain +40)x11,11,4
Adductor soreness is fucking terrible. Wasn’t moving too bad after the warmup and jumps but coming off the low box was a shitshow. My free SSB PR is 320x1 but that was when my back squat was 40 lbs lower.
Really not sure if the Trap Bar will help my pull off the floor or not but fuck I am weak at it and I’m not ok with that.
Never underestimate the contribution of the lats to Ab Rollouts. Was not expecting DOMS from that.
TUESDAY PM - RE Back/Biceps
Shoulder Int Rot/Extension MWOD
A) Weighted Pullup (Medium Neutral Grip): (+25)x6,6,6,4
B) One Arm DB Row: 120x10,150x5,120x15 not ready for the 150 yet
C) Seated Cable Row: 60x12,75x12,90x2x12 (1ct)
D) Spud Strap Pulldown: 60x12,75x12,90x12
E) Machine Preacher Curl: 45x12,55x12,65x8,55x9
Oh tomorrow is going to be bad hahaha. My upper back is already sore.
