This motherfucker is the 1500 lb hog of fat bars. Hand shredding knurling, rotating ends and obese like a true American (2 3/8 diameter). Gotta love the stuff Elite puts out.
WEDNESDAY AM
Rumble Roller self torture
KB Swing: 55x2x25
Back Extension: BWx2x15
Prowler (high handles): 140x6 trips (:30 rest), need to measure the length of the gym
WEDNESDAY PM
Boy’s lax came in exactly at 5 so my exercise order was a little messed up. Still got done in about an hour 20.
WU, Foam Roll, Clap Pushups, One Arm Med Ball Throws
A) Band Face Pull w/ER: (Micro)x5x20
B) KB Face Pull: 35x15,55x8,35x15
C) KB Bottoms Up Press: 35x2x5
D) Fat Bar Floor Press: 195x5,215x5,225x3
E) DB Bench Press: 60x25 reps
F) Rolling DB Extension/Tate Press: 20x3x12/12
Floor Press has a long way to go with this bar. I’m reasonably sure my old PR is 250x3 or 5, I’ll have to check my old logs.
FRIDAY PM
Kneeling Jumps 4x3
Box Squat/Deadlift Form and Speed Check
A) DE Box Squat: 215(50%)x25x2 in 17:47
B) DE Deadlift: 255(50%)x15x1 in 7:38
C) Elevated One DB Bulgarian SS: 60x2x8
D1) Lying Leg Curl: 80x2x12,60x2x12
D2) Standing Spud Abs: 80x4x12
Not nearly as exhausting as last week but I was still drenched in sweat at the end of the DE squats. I think my speed on these is still lacking, 55 and 60 will probably be murder.
SATURDAY AM
Shoulder Int Rot MWOD, Med Ball 3x6
A) DE Bench Press: 145(50%)x25x3 in 17:40
B) Close Grip Bench: 165x15,10,6,6,6 (43 reps, 2:00 rest)
C1) Cybex Eagle Row (Alternating Iso): 120,140,160,170x10/side
C2) KB Military Press: 35x2x15
D1) Triangle Extension: (65+40 lb chain)x12,12,15
D2) Fat Bastard Shrugs: 95x12,12,18
Motherfucker that is a fat ass bar.
Much better than last week but energy was really lacking. I need to step up my backloads on Fridays in a big way, it may be time to reinstitute the Chinese Buffet ritual.
Goddamn I need more carbs on Sundays.
MONDAY AM
Ankle MWOD (1:20/side), Jump Squat 45,65,75x5
A) Front Box Squat: 225x3,235x3,245x3@10,235x3
B) Trap Bar DL: 365x8
C) KB Rack Reverse Lunge: 55x2x9
D1) Hip Thrust: 135,185,225x10
D2) Weighted Kneeling Ab Rollout: (+40c)x12,12,10
Thus far my Max Effort selection has made me feel like a little bitch so I hope that I’ve chosen wisely.
In-season teams at Hobart have mostly rotated out so I’m back to my old schedule where I don’t get to the gym until 6:15+, doesn’t leave a big window to cram down calories in. Great group of athletes though so I can’t complain.
Three hours up sleep, wake up at 5 for work, in the gym at 745. No amount of caffeine or nicotine works this early haha
TUESDAY AM - RE Back/Biceps
A) Weighted Pullup (Medium Neutral Grip): (+25)x7,6,6,6
B) One Arm DB Row: 120x15,9-3-2-2 second set rest paused
C) Seated Cable Row (Wide Pronated): 75x12,90x12,10,9 (1ct iso)
D) Spud Strap Pulldown: 60x12,90x12,12,9 love these
E) Machine Preacher Curl: 45x12,12,9,7,5 (:30 rest)
Overall not too bad. SI joint started getting pissed at me later on with the DB rows, I have to take a break after three weeks or so if I’m going above 100 consistently. With two bulging discs and SI joint issues on both sides I have to be cognizant of my limitations sometimes.
External rot/rear delts were absolutely shot for some reason.
WEDNESDAY PM
Rumble Roller, Bottom Up KB Press, Med Ball
A) Slingshot Bench: 225,245,255x5,265x3,275x3@10,265x3
B) Band Face Pull w/ER: (Micro) x 100
C) Incline DB Bench: 50x26 reps
D1) Lateral Raise: 15x4x12
D2) Rolling DB Extension/Tate Press: 20x4x12/12
Really great day. Drill this weekend so DE Lower will be tomorrow and Upper on Sunday.
THURSDAY PM
Hip Int Rot MWOD, Kneeling Jumps
A) Speed Box Squat: 235(55%)x25x2 in 17:22
B) Speed Pull: 280(55%)x15x1 in 8:09 might have done 16
C) Elevated One DB Bulgarian SS: 60x2x10/side
D1) Lying Leg Curl: 70x12,12,12,14
D2) Standing Spud Abs: 80x12,12,12,20
Need to keep my conditioning up if only to not die on these days. Really big emphasis on sitting back and not rocking on the box really upped the difficulty.
Early Christmas present - got to go home after one day of drill. Kickass.
SATURDAY AM
KB Armbar, Med Ball Throws
A) Speed Bench Press: 155(55%)x25x3 in 15:21 way faster
B) Close Grip Bench: 165x15,15,8,6 (44 reps, 2:00 rest)
C1) KB Batwing: 35x3x:15
C2) One Arm DB Z-Press: 40x2x8/side fuck these haha
D1) Seated Upper Back SSB GM: 100x3x15
D2) Triangle Ext w/Chain: (65+40 chain)x20,15,15
E) Fat Bastard Shrugs: 105x15,145x8,6,4,hold
Had to split the sessions up today.
MONDAY AM
Ankle MWOD, Power Clean 155x3
A) Mid Shin Rack Pull (Pin #2): 405x3,425x3,425x3,405x2x3
B) Front Squat: 275x3 core collapse
Airdyne: 10s/50s work/rest 2.5 mi in 8 min
MONDAY PM
C) KB Rack Reverse Lunge: 55x2x10/side
D1) Hip Thrust: 185x4x6 (3ct)
D2) Weighted Ab Rollout (constant tension): (+40 chain)x12,12,8
Easily 40 to 50 lbs weaker at the mid shin pulls than off the floor. These are incredibly slow off the pins.
Was looking for a 6RM with 275 on the front squat and instead my core nearly gave out on the lockout of the 3rd rep.
TUESDAY PM
Double KB BU Press 35x2x3, Explosive Push/Pull (Light)x3x3
A) Bench Press (+40 Chain): 225x2x3,205x3x3
B) Band Face Pull w/ER: (Micro)x100 reps
C) Incline DB Bench: 60x21 reps
D1) Rolling DB Extension/Tate Press: 20x3x15/15
D2) Lateral Raise: 20x15,12,12
E) Tall Kneeling Cable ER: #2x12,8,#1.5x10
Finally starting to get a grip on the bottom up presses and explosive pushups/pullups assisted with a Light band seemed to groove my bench perfectly. I would have been happier with 230-240 range on the bench but the chain kicks in like a mofo at the halfway point.
WEDNESDAY PM
Shoulder Extension/Int Rot MWOD, Scap Floor Slide 2x15
A) Weighted Pullups (Medium Neutral Grip): (+25)x8,6,6,6
B) Hammer Strength High Row (Alternating): 115x10/side
C) Seated Cable Row (Wide Pronated): 90x3x12 (1ct)
D) Spud Strap Pulldowns: 90x3x12 fuck I love these
E) Machine Preacher Curl: 45x12,12,12,7,5
Battle Ropes (1.5"): Alternating Waves 4x:20/:40 work/rest (I have joined the Joe Rogan army)
FRIDAY AM
Band Internal Rotation/Shoulder Extension MWOD
Shoulder Dislocation x50 reps
ART Therapy on Subscap/Proximal Scapula/Levator Scapulae
FRIDAY PM
Kneeling Jump to Bench 2x3
A) DE Box Squat: 255(60%)x15x2 in 12:30, :40 rest
B) DE Pull: 305(60%)x12x1 in 8 something, :40 rest
C) One DB Bulgarian SS: 60x2x12
D1) Lying Leg Curl: 70x5x12
D2) Standing Spud Abs: 80x5x12
A lot of stuff happened today. I’ve been having intermittent heart palpitations with exercise every 2 or 3 months for about a year and a half now. My heart rate will racket up to 200+ for about 4-5 minutes, very irregular and a little scary. I brought it up at the Medical Readiness drill and the Captain I was speaking to thought it was severe enough to get checked out. Went to my GP this morning and I’m going to get a monitor on Monday, probably going to need to wear an Event Monitor for a couple of weeks if not longer waiting for it to pop up again.
After that I went to the Chiro to have some ART therapy done on my upper back. My shoulder mobility hasn’t been coming along at the rate I think it should and I’m pretty sure this will get it moving again. Subscap ART is atrociously painful. Also had proximal shoulderblade done and was physically squirming on the table with my left levator scapulae. Felt awesome coming off the table so I can feel the increase in mobility tomorrow.
Aside from all that shit, training was good. 40 seconds rest versus 30 is an enormous difference on the dynamic effort work. One more week of Accumulation and then move into a 3 week block of Intensification. I figure I’ll have earned a deload by then.
SATURDAY AM
Double KB BU Press 35x4,3
A) DE Bench Press: 170(60%)x15x3 in 12:20 three grips
B) Close Grip Bench: 165x15,15,8,6 bah fail on 9
C1) KB Batwing: 55x3x:15
C2) One Arm DB Z-Press: 40x2x10/side
D1) SSB Upper Back GM: 110x4x15
D2) Fat Bastard Shrugs: 145x10,10,8,4
DE Bench was very speedy and felt great. The effects from yesterday’s therapy were obvious through my entire warmup and benching. Really not sure what happening with the close grip though. Triceps just kind of said “FUCK YOU” on the 9th rep of set 3 and shut down. Should have went for the extra sugar dumpling at the Chinese Buffet last night.
MONDAY AM
Airdyne: 10/50 on/off for 11 min
Hip Int Rot MWOD (this was a horrible idea with a crippling quad pump)
MONDAY PM
Kneeling Jump 3x3
A) DE Box Squat: 215(50%)+(40lb hanging chain)x15x2 in 11:12
B) DE Pull: 255(50%)+(40lb chain)x12x1 something
C1) Lying Leg Curl: 80x15,15,9
C2) One KB Farmer’s Walk: 55x2 trips/side
Got a holter monitor to wear for 24h this morning, very annoying thing.
Made the executive decision to swap ME and DE Lower’s places to give me an extra day of recovery after DE. I’ve consistently been going into Monday sore as hell so I think this will be a workable solution.
Quick and intense today. First time adding accommodating resistance on a DE day, waiting on another 40 lbs of chain to come next week. Squats and pulls felt great despite the added weight. Got in and got out.
TUESDAY AM
Shoulder Int Rot MWOD
TUESDAY PM
BA Explosive Pushups (Light)
A) Fat Bastard Incline Bench: 175,185,195x3,185x3,175x3
B) Band Face Pull w/ER: (Micro)x100 reps (4x25)
C) Flat DB Bench: 100x11 PR
D1) Lateral Raise: 20x15,15,15,8
D2) Rolling DB Extension/Tate Press: 20x4x15/15
Incline has always sucked for me, made only more problematic by my lack of shoulder extension. Full ROM to the chest is usually dodgy but slightly more tolerable with the fat bar. If I keep working on mobility maybe I’ll be able to tolerate this for more than week at a time.
Battle Ropes after last workout.
WEDNESDAY PM
Shoulder Int Rot/Extension MWOD, Scap Floor Slide 3x15
A) Weighted Pullup (Medium Neutral): (+25)x8,7,6,6
B) HS High Row: 115x2x10
C) Seated Cable Row (Medium Pronated): 90x4x12 (1ct)
D) Spud Strap Pulldown: 90x4x12
E) Machine Preacher Curl: 45x12,12,12,9,6
SWOLE AS FUCK SON
This is as political a video link that I’ll ever post.
FRIDAY PM
Pause Squat Jumps 45x3,65x3x3
A) Box Squat: 295,315,325,335x3,315x3 not bad
B) Trap Bar DL: 385x5 I suspect this may be a 65 lb bar, I’ll weigh next time
C) Back Extension: BWx20,20,(+25)x12
D) Lying Leg Curl: 80x17,9,8
Box Squat PR is 350x2 I believe but to a much higher box and sans pause. I could really feel the effect of the wide stance speed work here.
Had some Graston done at the chiropractic college yesterday and I’m bruising up already. Lats and intercostals were atrocious.
SATURDAY AM
A) DE Bench: 145(50%)+(40C)x15x3 in 9:36 (close to wide)
B) Close Grip Bench: 165x15,15,8,7
C) KB Batwing: 55x4x:15
Lackluster but not difficult to guess the cause. Missed at least 3 of my afternoon meals from sleeping in this week and last night’s backload was weak. Decided to call it after the holds and go home and eat.
MONDAY PM
A) DE Box Squat: 215(50%)+(40C)x12x2, :40 rest
B) DE Deadlift: 255(50%)+(40C)x10x1
C) Front Squat Iso Hold: 315x5x:15
That’s it.
TUESDAY AM
Prowler: 140x6 trips (high handles, :45 rest)
TUESDAY PM
Explosive Pushup/Pullup 4x3
A) Close Grip Slingshot: 275,285,295,305x1 (huge PR),285x3x1 goal was 7 lifts >90% of 1RM for the day
B) Band High Face Pull: (Average)x4x15
C) Close Grip Incline: 165x10,6,4 (2:00 rest)
D1) L-Lateral Raise: 20,25,30x12,35x15
D2) JM Press: 95x15,115x12
315 paused was easily in the books today but I figured I would get more out of getting the full 7x1 in than going full alpha monkey. 305x1 is a massive PR as is. Pausing the Slingshot reps definitely builds better carryover and stability.
Close Grip Incline was weak as fuck, to be expected. The range of motion is very demanding and my triceps will be hating me tomorrow. I’ll save the battle ropes for next time.
