ME Upper
wednesday 1-18-12
CG Bench—135x8/5, 225x5/3, 315x2/1, 365x1 PR +30lbs
Med. Grip Incline — 135x6, 185x6, 225x6, 245x6
DMB Incline—40sx10, 60sx23, 15, 12 = 50
Dips—3x10 @ BW = 287
Rev Grip Lat Pulldown—100x10, 150x3x10
Ab Pulldown—100x10, 110x10, 120x10, 130x8
felt okay to start with and the day went downhill fast and weights just feel really heavy. I’m going to deload next week or maybe 2 before I start revving back up in intensity. more later
RE Back/Bis
friday 1-20-12
Bent Row—135x8, 225x5/5, 275x5, 315x3x5
underhand w/straps
Pendlay Row—225x5, 275x3x5
overhand grip
Chest Support Row—1plx10/10, 2plx10/10, 3plx10/10, 4plx10/10
overhand/neutral
Rev Grip Lat Pulldown
super set
Wide Grip Lat Pulldown—100x10/10, 150x10/10, 200x3x8/10
BB Cheat Curls—barx8, 95x5, 135x5, 155x3x5
Fat Gripz EZ Curl—3x10—80lbs
Fat Gripz Concentration Curls—3x10/10—25s
Fat Gripz Hammer Curls—3x8—40s
had a wrestling match on thursday so I couldn’t get a lift in. Team finally got its first loss to another undefeated team probably for counties. They weren’t better but made less mistakes. We looked like we took 3 steps back instead of them being 3 steps beyond us. I’m gonna have to go and lay the dick down on these boys in practice and start pushing what we’re doing. more later
DE/RE Upper/Shoulders & tri’s
saturday 1-21-12
Speed Bench—9x3—185 + monster minis
3 different grips
Seated BB Military Press—barx8, 95x5, 135x5, 185x5, 205x5, 135x8
JMs—barx8, 95x8, 135x3x8
V-Grip Tri Pushdown—4x12—150lbs
Pull Ups—2x5/5 @ BW = 287
overhand/neutral grip
Standing Lateral Flys—25sx10, 40sx3x10
Face Pulls—100x10, 110x10, 120x10, 130x10, 100x20
BB Shrugs—135x20, 225x20, 315x20
Pulldown Abs—150x3x10/10
close stance/wide stance
good day today. next week is going to be dialed down some. I feel the cables I have for abs and tri pushdowns are just not as heavy as other setups but thats all I got to work with. more later
Lower Deload
tuesday 1-24-12
Squat—barx10, 135x10, 225x10, added parallel box 315x3x8
Deadlift—135x5, 225x3, 315x10x3
30-45 second rest between sets
Pulldown Abs—3x10
more tomorrow
Deload Upper
1-26-12
Bench—3x10—225
Incline — 3x10—135
Abs—3x10
had a tournament at overlea high over the weekend. As a team we placed first and we had 3 guys take 1st (170, 128, 106) and had a bunch place in top 5. A couple could’ve won first but they just made one or two dumb errors. We also did not field a 98 and a 195 and our 112 who was projected to take 1st failed weigh-ins in day two. Probably the most exciting match was our 106 Zeke. He’s a sophmore and ranked #2 in the state and wrestled the #1 ranked state wrestler for 1st in the tournament. Our guy beat won 8-2 and should now be ranked 1st in state as a sophmore. We’re also getting 2 lifters this week who are projected to go deep into the post season, maybe even take the state. Exciting stuff. Deloaded hard this past week, back into it full swing starting monday. more later
ME Lower
monday 1-30-12
Band Cambered Bar Low Box Squat—barx8, added doubled lights x5, 135x5, 185x5, 225x3, 275x5x2
cambered bar = 80lbs, just calling 45. Form was terrible
Sumo Pulls—135x5, 225x5, 315x5, 405x5
im terrible at these, too tall
GHR—4x8 @ BW = 286lbs
Rev Hyper—90x10, 180x10, 270x3x10
Spread Eagle Sit Ups—8, 12, 8, 5, 3, 2
every pause is because something cramped, either my hips or abs and it kept getting worse
ok day today. I’ve never used a cambered bar ever, let alone put crazy ass bands on it and make it harder by going to a box. I was all over the place with stability and my knees were an issue. Want to work on getting my hips stronger so I pulled sumo and im just terrible at them cuz of my height (6’5), I felt like i was pulling morbidly obese out of their beds even on light sets. did more sets than max cuz i need to build a better foundation and form but I’ll be ramping back up here shortly cuz im an idiot. more later
brief video of the day
ME Upper
wednesday 2-1-12
Bench—barx10/10, 135x10/8, 225x5/3, added 3 board 315x3, 365x3, 405x3
Floor Press—135x5, 225x5, 315x3x3
Incline Bench—4x20—135
all half reps for constant tension
Hammer Strength—3x10—1pl/side
30 second breaks between sets
DD Handle Lat Pulldown—100x10, 150x10, 200x3x8
more later. I have video of two of our guys benching in shirts from last night. Mike works to 635 and almost gets it to touch in a single ply titan, and dave works up to 805 to a 2 board in a multi ply jack which he just misses by misgrooving. Will have video of my wrestlers up later.
DE Lower
thursday 2-2-12
Speed Squat----8x2—300 + greens
w/single ply squat suit, straps down
Speed Pulls—6x1—405
Good Mornings—135x5, 185x5, 225x3x5
Kneeling Jumps—BWx2x2, barx2x2, 95x2x2, 135x2x2
BB Side Bends—3x10/10—185
more later
RE Upper/Back and Bis
friday 2-3-12
Bent Row—135x8, 225x8, 315x3x8
underhand
Floor Row—225x3, 275x3, 295x3, 315x3x3
overhand
Chest Support Row—1plx10/10, 2plx10/10, 3plx5/5, 4plx5/5, 4pl +25x5/5, 3plx8
overhand/neutral grip
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—100x10/10, 150x10/10, 200x4x10/8
BB Cheat Curl—barx5, 95x5, 135x5, 185x3x5, 135x8
135 still has pretty solid form, only really cheat on 185
Fat Gripz EZ Preacher Curl—80x3x6
close grip
Fat Gripz Front Double Bi Pose—35x10, 50x10, 60x3x8
where you grab 2 cables and you’re in the middle and curl them to your head
Fat Gripz Concentration Curls—3x10—25s
rotated arms from pronated-hammer-supinated every curl to work all facets of bis
more later
DE/RE Upper
saturday 2-4-12
Speed Bench—9x3—205+doubled minis
3 different grips
Fat Gripz Single Arm DMB Military—60x5/5, 70x5/5, 80x5/5, 90x5/5, 100x5/5
tried to mimmick Circus DMBs (strongman), right arm/left arm
CG Bench—135x6, 225x5, 315x4 + 1 assisted rep, 225x8
V Handle Tri Pushdowns—4x15—150lbs (stack)
Lateral Flys—3x10—40s
Face Pulls—100x15, 110x15, 120x15, 130x15, 100x20
Shrugs—135x20, 225x20, 315x20, 225x20
Decline Abs—3x5—25lb plate
forgot to do chins. more later
ME Lower
monday 2-6-12
Band Pulls—135x2x3, 225x2x2, 315x1, 405x1, 495x1 + quaded mini bands
last rep was all i had, like a 6 second grind, but i got it no hitching
Squats—135x5, 225x5, 315x5, 365x6x2 (about 1 min breaks)
form work with weights to stress me
GHRs—4x5—BW + 25
Rev Hyper—90x10, 270x3x10
Ab Roller—3x10 @ BW
more later
ME Upper
wednesday 2-8-12
Chain Bench—barx10/10, 135x10/10, added chain x3, 185x3, 225x3, 275x1, added Sling Shot x3, 315x3
3 5/8" chains/side + 1 super large chain per side = don’t know but heavy
CG Incline—135x5, 225x5, 275x3, 295x2, 225x8
Incline DMB Press—60sx10, 70sx5x10
Dips—3x10 @ BW
DD Handle Lat Pulldowns—100x10, 150x10, 200x3x8
Leg Raises
Super Set
45 degree Side Bends—3x8, 10/side
great day. starting to feel strong again, more later
Gettin swole, brah. Are your fingers too yoked to fit on your keyboard from all the fat grip stuff?
Good shit, man. Keep it up! Where do you train with those guys?
DE Lower
thursday 2-9-12
Speed Squat—10x2—335 + greens
1-2" below parallel box, no foam, straight bar, very loose single ply Metal Viking bottoms
Speed Pulls—8x1—315 + quaded monster minis
all really fast and felt strong
Hang Cleans—4x3—225
shitty, haven’t done this in years
Jumps— around 10-12 from seated below parallel to 32" box and about 5-6 standing to a 40"
Forgot abs tonight because I was tired and lazy. With all the speed/athletic stuff, i don’t feel its helping me much when I overkill it like I have. I think I’m going to make some minor tweaks to mondays and thursdays in regards to lifts/volume and when athletic movements will be used. Different band setup than last week and what I will use most often. Moved em fast!!! more later
[quote]StormTheBeach wrote:
Gettin swole, brah. Are your fingers too yoked to fit on your keyboard from all the fat grip stuff?
Good shit, man. Keep it up! Where do you train with those guys?[/quote]
Beach season, OC MD broseph!!! Gonna be bigger than the ocean, hotter than the sand this year. I still don’t have crazy man hands yet but my forearm/bicep jack is getting silly!
I’m training out of a gym called Exile Fitness in Rosedale, MD off Pulaski HWY (Rt. 40). It’s a sweet ass place. The normal crew is 4 guys + me and another 2-3 who rotate in from time to time. Next time your on this side of the bridge let me know if you wanna come to it. From Severna Park, its about 30min.
RE Upper Back/Bis
friday 2-10-12
Bent Row—135x8, 225x5, 275x5, 315x5, 365x3x5
underhand w/straps, pretty ugly after rep 3 on all sets
Floor Rows—225x5, 275x5, 315x3x3
overhand, no straps
Hammer Low Row Machine—2pl/arm x10, 3pl/arm x3x10
underhand grip, both arms same time
Hammer High Row Machine—2pl/arm x 3x8
angle of machine made these feel ultra heavy
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—150x10/10, 200x3x10/8
back was fried after these
Olympic Abs—3x10 w/barbell
Cheat BB Curls—95x5, 135x5, 185x3x5
all I had that day. Had to get going because the lady and I had to meet with the priest to prep for our wedding. Bent Rows went well but they are definitely trained more for movement than muscle, might switch order of them with Floor Rows (Pendlay) and see how that goes as well.
DE/RE Upper
saturday 2-11-12
Speed Bench—9x3—225 + mini bands
3 different grips inside rings
Seated DMB Military—50sx5, 70sx5, 80sx5, 90sx5, 100sx3
JMs—barx10, 95x8, 135x5, 185x3x5
Straight Bar Tri Pushdown—4x10—100 lbs
used a different machine and it was much harder to do
Pull Ups—5/5, 5/5 @ BW = 286
overhand grip/wide neutral grip
DMB Lateral Raise—3x10—40s
Face Pulls—4x12—blue band (strong)
Shrugs—a couple various new ways, still got a pump
*reg BB shrugs still better
Fat Gripz EZ Preacher Curl—3x8—80 lbs
Fat Gripz Hammer Curl—3x8—60lbs
close grip, bar was like a mini Swiss Grip bar (about 10 lbs)
Pulldown Abs—3x10—2 blue bands
long day but was good. I even got the make up Bis in at the end. Have spent a lot more time foam rolling and stretching and started lax balling my upper back starting this week. I’ve got so much knots in my left scapular/rhomboid/trap that it is retarded. Taking a lax ball has hurt every time and nothing seems to make it feel better, hopefully i can loosen it up and get rid of my shoulder pain.
ME Lower
monday 2-13-12
Spider Bar Low Box Squat—235x3/3, 285x2, 325x2, added reverse bands 375x3x2, 315x8
just counting bar as 45, very low box, RB was hardly worth doing = not much help
GHR—4x10 @ BW = 287
Leg Press—2pl/sidex20, 3plx20, 4plx20, 1plx10/10
one leg at a time on last set, went deep with them
Seated Leg Curl—2x15—2pl
Rev Hyper—3x10—270
Ab Wheel—3x8 @ BW
still very sore in my abs, these hurt
felt good today. My weakness is in my hips at the moment so using the low box really is hammering away at that. It’s also why I’m performing more sets at weight that will be hard instead of crushing away with super duper ugly singles. Those will come in a little bit anyway. More later