5/13/12
XXXtra Recovery
-Prowler +70lbs x10
-Bench 45x50 (25 CG 25 Pinky on rings)
-Squat 45x5x10
-Pulldown abs 35x50
-Pushdowns micro+minix50
-Facepulls micro+minix50
-Hammy Curls micro+minix25 each
-DB Hammer curls 10x50
Good stuff, box squat tomorrow.
5/14/12
Accumulation Week 3
Squat
-Box Squat onto 12" and foam
45x2x5
95x5
135x5
155x5
185x3
210x1
240x1
270x5 -+belt. last best was 290x1 and was a grinder so this 270x5 makes my ERM=315 so… at least a +20lb PR in my book. Also I did a kept really good tightness today there was no back rounding at ALL. Video up soon.
225x11 -+1 rep PR conditioning issue not strength
-Cable Pullthroughs
35x12
—work—
60x20
70x20
80x15+5
-Pulldown Abs
40x12
—work—
70x20
80x20
90x12/8
-Lat Pulldowns (long bar)
50x12
—work—
80x20
90x20
100x12/8
-Band GM’s
Lightx20
—work—
2 Lights+minix60 (Followed by death)
Additional Notes:
-Tried to force elbows down more today but on my 270x5 they weren’t down. Just doesn’t feel right to squat with them down for some reason. Needs to be worked on.
5/15/12
Box Squat onto 12" and foam from 5/14/12 270x5
5/15/12
XXXtra Recovery
-Bench 45x50
-Squat 45x5x10
-Pulldown Abs micro+minix50
-Pushdowns micro+minix50
-Facepulls micro+minix50
-Hammy Curls micro+minix25
-DB Hammer Curls 10x50
-Complex x3
Snatch 65x10/8/6
Jerk 65x10/8/6
Clean 65x10/8/6
Just a little conditioning, no wrestling tonight. Bench tomorrow.
5/16/12
Accumulation Week 3
Bench
-Bench against doubled micro’s (pinky on rings)
45x2x5
75x5
100x5
120x5
140x3
160x1
175x1
Changed to reverse doubled micro’s
205x1
225x1
235x0
185x7
-Band Pushdowns
minix20
—work—
Light+mini+microx30/30
Lightx50
-DB Rows
50x10
—work—
70x20
80x10/10
100x10/6+4 (straps)
OK. called it here because everything felt heavy and slow. I was also feeling pretty beat up and tired. Knew I wouldn’t get a PR but still wanted to feel heavy stuff so I switched to reverse band. About 2 hours later I finished off with this:
RE Work
-Bench Against Doubled Micro’s (pinky on rings)
45x10
85x8
—work—
115x12
125x8
135x5 -+10lbs -6 reps PR (OK considering I did stuff before and it was a bad day)
-DB Bench
25x12
—work—
50x15/10/15/10/8 (Knew I wouldn’t set a weight PR so I went ridiculous with volume)
-DB Hammer Curls
—work—
25x20
35x20
40x20
-EZ-Bar Upright Rows
—work—
25x20
35x20
45x20
Notes:
-Bad day felt sluggish and slow.
-Mark Bell and his damn videos made me decide that I had to kick my own ass which is why I went back in for extra RE.
-Days like today are what make you stronger mentally so it isn’t a day wasted.
5/17/12
XXXtra Recovery
-Prowler 70lbs x10 (5 pushes, 5 pulls)
-Bench 45x50
-Squat 45x5x10
-Pulldown Abs Micro minix50
-Pushdowns Micro minix50
-Facepulls Micro minix50
-Hammy Curls Micro minix25 each
-DB Hammer Curls 10x50
-DB Bench 25x25 each arm
So sore, possible practice later if the timing works out right for a family thing.
5/17/12
Practiced with a sophmore d1 college kid tonight, doing some homework then sleep. Deadlift tomorrow.
5/18/12
Accumulation Week 3
RE Deadlift
-Conventional Deadlift against 1 mini
95x2x5
135x5
150x5
175x5
205x3
235x1
265x10 -+10lb +2rep PR Good stuff.
-Band Hammy Curls
—work—
2 Lights +microx20
2 Lights +minix20
3 Lightsx30
-GM’s
85x12
—work—
150x10/10
160x10/10
170x10/10
-DB Side Bends
25x12
—work—
55x20
65x20
75x12/8 -w/ Straps
-D-Handle Cable Rows
50x12
—work—
90x20
100x10/10
110x10/10
Good session today, bench tomorrow.
5/18/12
5/18/12 Conventional Deadlift against 1 mini 265x10
5/19/12
Accumulation Week 3
RE Bench
-Bench (pinky on rings, no pause)
45x2x5
75x5
95x5
115x5
135x3
155x1
170x8 -+3 rep PR ERM at 215… gettting there. Video up laters.
-Rolling DB Extensions
10x12
—work—
20x20
25x20
30x20
-DB seated Shoulder Press (2nd highest angle)
—work—
25x20
30x10/10
40x14+5 drop 25x15
-Barbell Rows w/ straps
75x12
—work—
105x20
115x10/10
125x12/8
-EZ-Bar Bicep Curls
25x12
—work—
50x20
60x20
70x20
-Dips
—work—
Light Band Assistancex12/12/12/11/8 (Good volume)
Felt great today, xxxtra stuff tomorrow and video up later.
5/19/12
Bench (pinky on rings, no pause) 170x8
Leg drive is getting better
keep up the good work lil’ bro
[quote]spar4tee wrote:
keep up the good work lil’ bro[/quote]
Thanks broseph, cant wait to catch up
5/20/12
XXXtra Recovery
-Prowler +70lbs x10
-Bench 45x50
-Squat 45x5x10
-Pulldown Abs Micro+minix50
-Pushdowns Micro+minix50
-Facepulls Micro+minix50
-Hammy Curls Micro+minix25 each
-DB Hammer Curls 10x50
Squat tomorrow
[quote]PlainPat wrote:
[quote]spar4tee wrote:
keep up the good work lil’ bro[/quote]
Thanks broseph, cant wait to catch up [/quote]
u gotz no chaws
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
keep up the good work lil’ bro[/quote]
Thanks broseph, cant wait to catch up [/quote]
u gotz no chaws[/quote]
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
keep up the good work lil’ bro[/quote]
Thanks broseph, cant wait to catch up [/quote]
u gotz no chaws[/quote]
[/quote]
lol
da chaws is yawrs
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
keep up the good work lil’ bro[/quote]
Thanks broseph, cant wait to catch up [/quote]
u gotz no chaws[/quote]
[/quote]
lol
da chaws is yawrs
lul chaws=/= chance
that show aint shit compared to adventure time brah
its all about adventure time
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
keep up the good work lil’ bro[/quote]
Thanks broseph, cant wait to catch up [/quote]
u gotz no chaws[/quote]
[/quote]
lol
da chaws is yawrs
- YouTube [/quote]
lul chaws=/= chance
[/quote]
I figured that’s what you thought initially. I was saying ya haz no chaws but to wait.
[quote]
that show aint shit compared to adventure time brah
its all about adventure time[/quote]
you really want to get prison raped don’t you bro … I’m the guy that does crazy skwatz
