P.M. Training
Ramped weights for warm-up
ABDOMEN
Ab Wheel 2 x 20
Pilaf Press 2 x :30
SQUAT COMPLEX
Top 1/2 Squat 355, 375, 405, 455 x 5
Front Squat 135, 145, 155, 165 x 5
Snatch from hang 95 x 5
Squat Jumps 15 DB x 10
Vertical Jumps BW x 10
Prowler low backpedal x 30ft.
4 Rounds
A.M. Training
Ramped wgts for warm up
ABDOMEN
Cable crunch 2 x 25
Dead Bug w/ wall press 2 x 26
DL COMPLEX
Top 1/2 DL 355, 385, 405, 455 x 5
DL floor 295, 315, 315, 315 x 5
Hang Clean 135 x 5
Clean jumps 135 x 10
Broad jumps BW x 10
Slow Prowler push x 30ft.
All done in circuit for 4 Rounds
P.M. Training
Ramped weights for warm-up
BENCH PRESS COMPELX
Top 1/2 bench 225, 235, 245, 255 x 5
Bench press 185, 195, 205, 205 x 5
MB chest pass 6 kgs x 10
Incline plyo push-up BW x 10
Speed DB bench 25 x :30
Prowler chest press x 30ft.
4 rounds
Training - NEURAL CHARGE & BICEPS
Box Jumps x 3 - 5
Clean High Pulls x 3 - 5
MB Slams x 5
Power Skips for height x 5 each leg
ABDOMEN
Hanging Legs Raises 2 x 12
BICEPS
Rev. DB Curl 4 x 10
DB Windmill curl 4 x 10
Cable Narrow grip rope curl 4 x 10
Wide grip EZ Preacher curl 3 x 10
(Used straight sets changing wgt every set)
Did one long brutally awesome session of both complexes today with assistance. Completed both complexes with abs and assistance in under 2 hours though.
Ramped weights for warm-up
ABDOMEN
Ab Wheel 2 x 20
Pilaf Press 2 x :30
SQUAT COMPLEX
Top 1/2 Squat 355, 375, 405, 455 x 5
Front Squat 135, 145, 155, 165 x 5
Snatch from hang 95 x 5
Squat Jumps 15 DB x 10
Vertical Jumps BW x 10
Tire backpedal x 30ft.
4 Rounds
Ramped weights for warm-up
OHP COMPLEX
Top 1/2 seat OHP 145, 155, 165, 165 x 5
Standing OHP 95, 105, 115, 115 x 5
Push Press 95, 105, 115, 115 x 5
Med Ball OHP 6 kgs x 10
Speed DB Press 15x :30
Prowler OHP Pattern x 30ft.
4 Rounds
ASSISTANCE
French Press 3 x 8
Rev. Grip Pull-up 3 x 9 (2 sec. pause at top)
Wide Elbow DB Row 3 x 8
Today was another long battle with the weights. The two complexes together with abdominal training clocked in at just over 2 hrs which is not to bad since I really to push the weight in both. My focus and lifting technique were rock solid today as well. Below is today’s training.
Ramped weights for warm-up
ABDOMEN
Cable crunch 2 x 25
Dead Bug w/ wall press 2 x 26
BENCH PRESS COMPELX
Top 1/2 bench 225, 235, 245, 255 x 5
Bench press 185, 195, 205, 215 x 5
MB chest pass 6 kgs x 10
Incline plyo push-up BW x 10
Speed DB bench 25 x :30
Prowler chest press x 30ft.
4 rounds
Ramped wgts for warm up
DL COMPLEX
Top 1/2 DL 365, 385, 425, 475 x 5
DL floor 295, 315, 335, 345 x 5
Hang Clean 135 x 5
Clean jumps 135 x 10
Broad jumps BW x 10
Slow Prowler push x 30ft.
All done in circuit for 4 Rounds
Today’s lats & biceps workout using CT’s fatigue techniques with active rest triceps and forearms. FUCKING AWESOME SESSION TODAY!!!
Training - LATS & BICEPS
LATS
A1. Lat pull over machine 4 x 6 -8 (hold peak contraction)
B1. Wide lat pull down 4 x 6 -8 (hold peak contraction)
Active rest single arm OH Tri. Ext. 4 x 8 each
B2. Straight arm pull down 4 x 6 -8 (hold peak contraction)
Active rest incline narrow push-ups 4 x 8
C1. Wide Neutral Pull down 4 x 6 -8 (hold peak contraction)
C2. Rev. grip barbell row 4 x 6 -8
Active rest decline skull crushers 4 x 8
BICEPS
A1. Rev. EZ curl 4 x 4 x 6 -8 (full rep w/ half down pause)
Wrist Ext. 4 x 10
B1. Prone Alt. Rev. DB Hammer curl 4 x 6 -8 (held the up position and alternated reps)
Thor’s hammer supination/pronations 4 x 10 each
C1. Narrow grip cable rope curl 4 x 6 -8 (full rep w/ half down pause)
Single arm Sledgehammer strikes 4 x 10 each
D1. Barbell Curl 4 x 6 -8 (full rep w/ half down pause)
PROWLER
A1. Back circuit x 30ft.
A2. Tire Sledgehammer strikes x 10 each stance
A3. Biceps circuit x 30ft.
3 rounds
Today is the start of week four in my first cycle of Star Complexes. As described by the article on complexes today I lowered the amount of reps I was doing by 2 and added weight to the max that I have done for each exercise. I am definitely getting stronger on this program, and my neural recruitment is getting better as well. All the reps through the four movement patterns are certainly "greasing the groove."
Some other adjustments I have made in this forth week are the addition of active rest between stations and the subtraction of abdominal work. After watching the spill videos of the INDIGO groups I just had to give active rest a spin :). I have subtracting abdominal training for the rest of this training cycle and then add it back in once I begin my next cycle. I have been training abs every training day for 3 weeks. This protocol comes from CT's spill "The way I train abs." So, I am using "blitz cycles" for abs with this program.
A.M. Training
Ramped weights for warm-up
OHP COMPLEX - Used active rest biceps between stations
Top 1/2 seat OHP 175 x 3
Standing OHP 125 x 3
Push Press 125 x 3
Med Ball OHP 6 kgs x 8
Speed DB Press 20x :20
Prowler OHP Pattern x 30ft.
4 Rounds
P.M. Training
Ramped weights for warm-up
SQUAT COMPLEX - Used active rest biceps between stations
Top 1/2 Squat 405, 425, 425, 425 x 3 (set the pins one hole lower which made this tougher and lower weight, but better quad activation)
Front Squat 175 x 3
Snatch from hang 105 x 3
Squat Jumps 20 DB x 8
Vertical Jumps BW x 8
Tire backpedal x 30ft.
ASSISTANCE
Cable OH Tri. Ext. 4 x 6
Wide Neutral Pull-up 4 x 10, 10, 10, 9 (2 sec. pause at top)
Face Pull 4 x 6 (2 sec. pause)
I LOVE the Deadlift complex day! Favorite complex of all! I love the looks that people give me when I start setting it up with all the plates that I am gathering for my lifts LOL. More active rest today as well. Standing around and resting is for the heartless!
A.M. Training
Ramped wgts for warm up
DL COMPLEX - Used active rest rotator cuff and upper/lower back
Top 1/2 DL 475 x 3
DL floor 345 x 3
Hang Clean 145 x 3
Clean jumps 145 x 8
Broad jumps BW x 8
Slow Prowler push x 30ft.
All done in circuit for 4 Rounds
P.M. Training
Ramped wgts for warm up
BENCH PRESS COMPELX- Used active rest rotator cuff and upper/lower back (same exercises as morning)
Top 1/2 bench 265 x 3
Bench press 225 x 3
MB chest pass 6 kgs x 8
Incline plyo push-up BW x 8
Speed DB bench 30 x :20
Prowler chest press x 30ft.
4 rounds
Nice progress so far! I’m starting mine tomorrow too. Keep it up!
[quote]Doh wrote:
Nice progress so far! I’m starting mine tomorrow too. Keep it up![/quote]
Thanks for the encouragement Doh. This program is doing amazing things for my work capacity and physique! Hope it goes as well for you as it is for me!
Training - NEURAL CHARGE & BICEPS
Box Jumps x 3 - 5
Clean High Pulls x 3 - 5
MB Slams x 5
Power Skips for height x 5 each leg
BICEPS
Rev. DB Curl 4 x 10
active rest wrist extensions 4 x 10
DB Windmill curl 4 x 10
active rest wrist curls 4 x 10
Wide elbow DB curl 4 x 10
active rest incline close push-ups 4 x till I felt a good “pump”
Supination DB curl 4 x 10
active rest DB OH Tri. Ext. 4 x till I felt a good “pump”
(Used straight sets changing wgt every set)
Had motivation to train today, but energy was seriously lacking. No work today so both complexes were in one session.
Training
Ramped weights for warm-up
SQUAT COMPLEX
Top 1/2 Squat 425 x 3 (set the pins one hole lower which made this tougher and lower weight, but better quad activation)
Front Squat 175 x 3
Snatch from hang 105 x 3
Squat Jumps 20 DB x 8
Vertical Jumps BW x 8
Tire backpedal x 30ft.
4 rounds
Ramped weights for warm-up
OHP COMPLEX - Used active rest rotator cuff and upper/lower back
Top 1/2 seat OHP 175 x 3
Standing OHP 125 x 3
Push Press 125 x 3
Med Ball OHP 6 kgs x 8
Speed DB Press 20x :20
Prowler OHP Pattern x 30ft.
4 Rounds
Here’s a couple days of training logs…
Friday’s
Ramped wgts for warm up
BENCH PRESS COMPELX- Used active rest traps, upper back
Top 1/2 bench 265 x 3
Bench press 225 x 3
MB chest pass 6 kgs x 8
Incline plyo push-up BW x 8
Speed DB bench 30 x :20
Prowler chest press x 30ft.
4 rounds
Ramped wgts for warm up
DL COMPLEX - Used active rest traps, upper back
Top 1/2 DL 475 x 3
DL floor 345 x 3
Hang Clean 145 x 3
Clean jumps 145 x 8
Broad jumps BW x 8
Slow Prowler push x 30ft.
4 Rounds
Saturday’s Training - LATS & BICEPS
LATS
A1. Lat pull over machine 4 x 10-12 (hold peak contraction)
B1. Wide lat pull down 4 x 10-12 (hold peak contraction)
B2. Kayak Row 4 x 10-12 (hold peak contraction)
Single arm DB OH Tri. Ext. 4 x 8
C1. Wide Neutral Pull down 10-12 (hold peak contraction)
C2. Rev. grip barbell row 10-12
Incline narrow push-ups 4 x until good burn/slight fatigue
BICEPS
A1. Narrow Standing EZ Curl 2 x max reps using 3 count rest/pause
A2. Wide Standing EZ Curl 2 x max reps using 3 count rest/pause
Started a new job today. will be doing the complexes in one session everyday now. we’ll see how this new schedule fits with my training regiment.
Ramped weights for warm-up
OHP COMPLEX
Top 1/2 seat OHP 175 x 4
AR Rev. grip cable EZ curl x 10
Standing OHP 125 x 4
AR Hammer curl x 10
Push Press 125 x 4
AR Narrow DB curl x 10
Med Ball OHP 6 kgs x 9
AR Supination curl x 10
Speed DB Press 20x :25
Prowler OHP Pattern x 30ft.
4 Rounds
SQUAT COMPLEX
Top 1/2 Squat 455, 475,475,475 x 4 (set the pins back to the original setting, more of a “linebacker” stance)
AR Calf raise machine shrug x 10
Front Squat 175 x 4
AR Wide Elbow DB Bent row x 10
Snatch from hang 105 x 4
AR Band pull apart x 10
Squat Jumps 20 DB x 9
Bent Y’s x 10
Vertical Jumps BW x 9
Tire backpedal x 30ft.
4 Rounds
Still adjusting to my new work schedule. Trying to figure out how early to get up to give myself enough time to complete the complexes and make it to work unrushed. Progress photos and measurements tomorrow. I would have sooner, but my computer has been acting up.
Ramped wgts for warm up
DL COMPLEX
Top 1/2 DL 475 x 4
AR Lat pull down x 8
DL floor 345 x 4
AR Neutral Pull down x 8
Hang Clean 145 x 4
AR Straight Arm Pull Down x 8
Clean jumps 145 x 9
AR KB Front Raise x 10
Broad jumps BW x 9
AR KB Lateral Raise x 10
Slow Prowler push x 30ft.
3 Rounds - Had to cut short because I didn’t give myself enough time today
Ramped wgts for warm up
BENCH PRESS COMPLEX
Top 1/2 bench 265 x 4
AR Lat pull down x 8
Bench press 225 x 4
AR Neutral Pull down x 8
MB chest pass 6 kgs x 9
AR Ab strap pull-up x 8
Incline plyo push-up BW x 9
AR KB Front Raise x 10
Speed DB bench 30 x :25
AR KB Lateral Raise x 10
Prowler chest press x 30ft.
3 Rounds - Had to cut short because I didn’t give myself enough time today
ASSISTANCE
Chins 4 x 10
French Press 4 x 12
8/10/2011
Here’s my new measurements taken this morning.
Weight - 215.6 lbs (-5)
Neck - 16.5 (-0)
Chest - 41 (-0)
Waist - 34.25 (-.25)
HIps - 41 (-1.25)
Thighs - R: 25.5 (-0) L: 25.5 (-0)
Calves - R: 15.75 (+0.25) L: 16 (+0.25)
Biceps - R: 15 (+0.25) L: 14.5 (-0)
And now for progress photos
Relax Front
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