Extra Workout Lower
monday 4-9-12
Stretched entire lower body and abs for roughly 30 mins
ME Upper
wednesday 4-11-12
CG Axel Bench—barx8, 145x5, 185x5, 235x3, 275x3, 325x3, 345x3, 365x1
bar is about 2" thick and weighs 95lbs, maybe had 10-15lbs more
CG 3 Board—5s—135, 225, 315, 405x3
reg bar
Axel Incline Bench—barx8, 145x10, 235x3x8
Dips—BWx5, 45x5, 70x5, 90x5
BW = 283lbs
Incline Hammer Strength—1pl/sidex10, 2pl/sidex4x10
pause at bottom, fast concentric, 2 count pause at top (not fully locked out), fast eccentric
Neutral Grip Pulldown—3x8—200lbs
Hanging Leg Raises----4x4 @ BW
toes/ankles touch bar
great day. not sure if i’ll get much more in this week seeing as I’m getting married saturday and there’s lots to do and then honeymoon for part of next week. I’ll get back eventually though.
DE Lower
thursday 4-12-12
Box Squat—135x2, 185x2, 225x2, added loose single ply bottoms 275x2, 315x2, 365x1/1
blue green bands to a parallel box
Speed Pulls—135x3, 225x2, 315x1, 365x6x1
Kneeling Jumps—BWx3, barx3, 95x3, 135x3x3, then kneeling broad jumpsx3@BW…about 3’-4’ distance
Olympic Abs—3x10—just the bar
felt great today. Trying my own version of circa max so I cut the volume some today. more later
DE Lower
thursday 4-19-12
Speed Squat—5x2—315 greens on parallel box
single ply bottoms
Speed Pulls—5x1—315 quaded monster minis
Jumps = tons of them and in various styles
shut it down after broad jumps, my knee doesn’t hurt but it started making knuckle popping sounds
The wedding and ceremony this weekend were seriously fun. we had a bunch of people come out and get trashed at the reception (5hour open bar) and then head to the bar in the hotel for more fun then the new wife and I went away to the beach for a mini honeymoon and will hopefully do something better this summer. On a fucked up note, one of my groomsmen got serial killer drunk on the night before and attacked someones car and myself when we tried to shove him in the bathroom so he would pass out. It got to the point where this military (army) trained guy couldn’t recognize I was his friend and I was not going to be bloodied/bruised/fucked up at all for the wedding so I did what any good friend would…I smashed his face in with my Ivan Drago punches. Broke his nose and swelled the shit outta his face in 1 good punch and had to then call the cops because he was bloody on the floor still trying to bite me. They took him to the hospital instead because to stop him earlier in the night from destroying someones Escalade, the best man punched him in the face and swelled his eye shut. This was at 5am. Thankfully my cousin was about his size (6’2 250lbs) and we fit him in his tux and the wedding went off without a hitch. Shit was wild…it was his birthday as well and he pretty much flew from Tenesse to MD and bough wedding gifts/tux just to get the shit kicked out of him and go to the hospital, not attend a wedding and then fly home. oh well, comp is coming up soon! more later
DE Upper
sunday 4-23-12
Speed Bench—9x3—185 doubled minis
3 different grips
Lockouts—3s—135, 225, 315, 405, 495
comp grip
Seated BB Military—3x10—135
Overhead Tricep Extension—15/15—2 minis, 1 mini (drop Set)
Different angle and same thing but 12/12 reps with both arms
DMB Laterals—3x10—50s
Face Pulls—4x25—150lbs
Shrugs—20s—135, 225, 315, 225
feeling great, more later
Deload Lower
monday 4-23-12
Foam Roll
Stretch
Kneeling Jumpsx3
Football Dynamic Warm Up
Deadlifts—3x10—135
Squats—3x10—135
Leg Extension—2x15—150
Super Set
Standing Leg Curl—2x10—100
Seated Leg Curl—1plx25
Single Leg Press—15/15—1pl/side
Left/Right
stretch. more later
well, i did fucking terrible this weekend. I looked great all warmups until I got to my attempts. Bombed in the squat with 675 and the director gave me a chance to change to a push pull and I bombed in the bench with 550. Squat 1st attempt was a dip, quad cramp, and miss. 2nd was too slow and no pop. 3rd I got halfway and hit a wall and nothing.
Bench 1st was good until i decided to slam it into the racks. 2nd was locked but my butt came up at one point. 3rd I locked out my left but not my right and just couldn’t get it. Back to the drawing board.
ME Lower
monday 4-30-12
SSB Low Box Foam—barx5, 135x5, 225x5, 315x5, 335x5
RDLs—8s----135, 225, 315, 405, 455 PR Tie
GHR—3x5 @ BW 25
adjusted to hardest setting mine allows
Front Squat—135x5, 225x5, 275x3x5
used a front squat harness
Zercher Squat—3x6—225
Zercher harness
Ab Rollout—3x10 @ BW = 284lbs
felt like a good day but very tiring. going to try some new shit with volume to see what can improve. more later
RE Lower
tuesday 5-1-12
Band Knee Outs—3x15 w/monster mini
Seated Leg Curl—3x15/leg w/light band
Abs
Stretched lower body
going to be sore and hurting cuz I already am. more later
ME Upper
wednesday 5-2-12
2" Axel CG Bench—5s—bar, 145, 185, 235, 275, 325
Axel Floor Press—8s—bar, 145, 235, 275, 295x7
Axel Wide Grip Incline—barx10, 185x3x10
Seated Cable Row—100x10, 200x3x10
Dips—3x5@ BW 45 =325
Hanging Leg Raises—3x4 @ BW = 280ish
feet touch bar
exhausted. more later
DE Lower
thursday 5-3-12
Chain Speed Squat—10x2—300 3 chains/side
low foam box, very loose single ply bottom
Speed Pull—6x1—405 3 chains/side
chains draped over middle
Good Mornings—3s—135, 225, 315, 405
Standing Leg Curl—4x10/leg—80lbs
Quad Killers----100, 120, 140
Standing Calf Raise—100x10, 200x10, 300x10, 400x12, 11, 10
BB Side Bends—3x10/side----135
feeling good. more later
RE Upper
thursday 5-3-12
Band Pushdowns----3x25—light band
Band Pull Aparts—3x25—monster mini
more later
RE Upper Back/Bis
friday 5-4-12
Underhand Bent Rows—barx10, 135x8, 225x6 275x5, 315x5, 365x3x5
Floor Rows—225x5, 315x3x5
pinkys on rings
Plate Loaded Row Machine—1pl/sidex10, 2plx10, 3plx4x8
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—100x8/6, 200x3x10/8
BB Curls—4x10—95s
strict
Fat Gripz CG Hammers—3x10----70-80ishlbs
used a triceps bar
Fat Grip Twisting DMB Curls—4x10/arm—20s
twist involves bicep function, tires your arms very fast
great day. more later
DE Upper
saturday 5-5-12
Speed Bench—9x3—185 2 chains/side
3 different grips, i have several different types of chain that I use, im not concerned with how much
JMs—3s—95, 135, 185, 135x5 2 chains/side
185 got pretty damn heavy
Seated BB Military—8s—95, 135, 155
strict, full range to upper chest
French Press—3x10—75ishlbs
Cable Rope Pushdowns—10s—50, 60, 70, 80
even added the little rope pull apart thing at the bottom
DMB Lateral Raises—4x10—50s
Face Pulls—4x15—150lbs
Shrugs—20s—135, 225, 315, 225
forgot about Abs until just now. Oops. more on monday from when I recover from my hangover tonight
ME Lower
monday 5-8-12
SSB GMs—5s—bar, 135, 185, 225, 275
i felt like my world was ending on every single rep
SSB Low Box Squats to Foam—8s—135, 185, 225, 275
GHR—4x6—BW 25
Power Squat—1pl/sidex5, 2plx5, 3plx5, 4plx3x5
Sumo Deads----8s—135, 3x8x225
Ab Wheel—3x10 @BW = 284
more later.
ME Upper
wednesday 5-9-12
Axel 2 Board Press—5s—bar, 145, 185, 235, 275, 325, 365
competition grip
CG Incline----8s—135, 185, 225, 245
Incline DMBs—4x10—90s
Cable Lat Row—4x10—200lbs
Axel Illegal Bench—10s—bar, 145, 185, 235
Hanging Leg Raises—3x5 @ BW
feet touched bar above head
feeling good. more later
DE Lower
thursday 5-10-12
Speed Squat—12x2—335 + chain
low box foam/2 5/8" & 1 3/4" per side, single ply bottoms
Speed Pull—8x1—365 + same chains
Block Pulls—3s—315, 405, 495, 545
about 4.25" inch high, definitely a weak spot for me
Seated Leg Curl—2plx10, 3plx3x10
Leg Press—20s—1pl/side, 2, 3, 4, 5
Seated Calf Raise—1plx15, 2x15, 3x15, 2x10 slower temp, 1x10 extremely slow tempo
Spread Eagle Situps—3x10—BW + 25 to forehead
left shoulder feels a little strained and beat up, but other than that, still feeling good. more later
ME Lower
monday 5-14-12
Chain Deads—135x5, added chains 135x5, 225x5, 315x5, 405x5, 455x3
4 5/8" + 2 3/4" chain, extended my back too much and it tweaked, could’ve gotten 4 maybe 5
Smith Machine Squat—135x8, 225x8, 315x8x3
really was just trying to hammer out better form
GHR—3x8—BW + 25lbs
Front Squat—135x3, 225x3, 315x3x3
GMs—135x3x10
toes up about 1.75" on mats, heels on ground, very strict
Ab Wheel—3x10 @ BW
friday afternoon before going to gym I was doing dishes and shattered a glass that cut me pretty good. I could see muscle and tendons flexing, it was nasty, so I needed 7 stitches to close my hand. Because of that I missed Friday and Saturday workout. Back to no pain and was not a risk for infection anymore, so back to the gym for an ok day. Would’ve really liked to get 455x5 with all the chain (dont know how much it weighed at top/don’t care) but my low back acted up. more later
RE Lower
tuesday 5-15-12
Band Knee Aparts-----4x15----monster mini
Band Leg Curl—3x15/leg----light band
sets were non stop
stretched hams and lower back
knee aparts were a little high, i need to find a lower chair or box to do them on at home. more later
ME Upper
wednesday 5-17-12
Axel Bench—145x5, 235x5/3, 275x3, 325x3, added slingshot 365x5, 405x4
slingshot is way too big…I would’ve hit the 5th rep w/405 but it slid down my arms
Axel 2bd—8s—145, 235, 275, 325
Incline—135x10, 225x3x8
Cable Straight Bar Row—100x10, 200x4x10
Incline Push Ups—3x15 @BW
feet on regulation bench
Static Ab Holds—3x15 seconds
feet were 6" in air while I was laying down
great day today. The best I’ve ever hit in the slingshot was 405x5 regular bar and about 15lbs heavier so I’m calling this a win for me. More later