Oh I am already Sexyified! Well not like Basler, but than again who is!! Seriously, I’m looking to hit lifetime PR’s on Incline, DL and MP at year end…( or sooner, I’m not picky!)… truth is any one of those would be fine. It would reassure me that I haven’t hit an age or ability peak yet…i hit a rep PR recently on DL , but a max is somehow more gratifying… oh and I have to complete the bootyfication challenge…
forgot to log yesterday hip thruster march 2 set max reps ( so friggin boring)
chiro…felt awesome
DL 5x295, 3x335, 4x370 don’t know why I didn’t do 5 it was there easily
snatch grip 2x5x225
Bootyification Hip thrusters 25x145 burn baby b u r n
ez bar preacher curl 3 x12
incline db curl 3x8
back ext 20 20, 2x10xbw+18lb kb
Peace
I’m going to reserve judgement on this hip thrusting trend until I see the before and after pictures from everyone! Where do I send your check for being my PR coordinator?
Dave- hahaha… just send the check to the East Coast Bootyfication Syndicate…it will get to me…
MP 5x115, 3x135, 5x150 1x160, 1x170
deadang chins 5x7
trap bar shrugs 4x6x230
cable side laterals 3x12side
dips 15, 10xBW+35, 10xBW+45, 7xBW+45
BW 172.4 at the meet I was 167…must be all these hip thrusters!
Peace
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Wow! A five pound Booty increase in 11 days! That’s what I am talking about. I am definitely going to have to fix my gym to be able to do these. 
if it were only true… I did gain the 5lbs but not in the caboooooooose.
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Hip thruster single leg hold 2sidex1:50 min ea…good lord no one man should be bootyful like this!
Squat 5x20, 3x235, 5x255, 1x275
hack squat 6x135, 2x6x225, 1x4x295 high but better than last week
Rev BB lunge 6x115, 2x6x125
Bootyfication Day 13
BB glute bridge 2x20x155
Peace
Gym
Incline tmill walk 1mi
foam, mobility, stretchy
Track and Turf
1/4mi walk
8x30s, 6x50s…these were done loop style… start at the goal line, sprint 30 walk to the opposing goal line , across the field and sprint out to the 30… alternating between 2 30s and 2 50s…we did these in college , but we had to do loops of 30, 50, 70 …im not ready for 70s yet…
1/4 mile walk…
glute stuff later, no time this AM…
Peace
Adjusted Outlook Day
Incline BP 5x175, 3x195, 3x215, 1x225…the 215 was awful…
Pendlay row 5x155, 2x5x175, 4x185
DBBP 2x10x75, 8x75
wide neutral seated cable row 12x110,120,130
tricep pushdown mach 12x80,100,120
Hip Thrusters 3x8x245…
deload is upon me…probably a good thing albeit boring
Peace
Deloads are one of the hardest things for me to do. You’re right they boring, and I need to leave the ego at door. You’ll be stronger for it though.
Crippler…yeah the ego thing gets me a lot ! Im trying to follow 5/3/1 as prescribed…so deload I must…truthfully right now, I need it… had a god cycle but I can feel it…so instead of pounding my face in the pavement I’m going to stare out the window like a kid during a rainy week in summer…Thanks for stopping in
Booty Time 2sets max reps single leg thruster with 5 sec hold…it burned I have no idea how many reps…not as many as you think…my glutes are hammered ( wait should I say that?) from sprints and thrusters and rev lunges this week.
I honestly cannot imagine deloading after every three week cycle. That would bore me to tears. But I know a lot of people have had success following the program as written with the frequently prescribed deloads.
Snap- I hear ya… Funny though, I do need it this time…4 workouts a week + sprints + hip thruster stuff along with long work days at the moment have me tuckered out…
Deload
DL-2x5x225, 1x275,295 315…all double overhand… 315 is a PR double over no belt
Farmers walk 3x100pacesx60s
back ext 3x10xBW+35 I did this without bracing with my feet…fried hammies and a side of glute burn
ezbar preacher 3x12xsomething
Glute March 2 sets max reps…so boring but at least it has the added benefit of being a great hip stretch…
next month- chins on every gym day…gotta start working my overall sexy for next summer!
Deload day 2…
MP 5x95,115, 125
Weighted chins 5xbw+25 2x5xbw+35
BB Hip Thruster 3x8x295
12 more days of challenge
Peace
Sorry I couldn’t hang with you on this one. The yellow jackets kicked my ass! Had to take two offs because my hand was so swollen I couldn’t close it. I was playing catch up make up all last week. 10- 12 hour days. My legs said Mr. Contreras could go (blank) himself and the horse he rode in on! And, yes I am pissed at myself for being such a pussy.
CL- no worries kid. Life has a way of popping up !. So if and when you feel like it, jump back in. Until then, I’ll carry the bootyification flag.
single leg glute bridge max hold 3sidex2min ea…bootyfied!
more deload…move along nothing to see here
Squat 5x135,185
leg press 12x2pps, 10x3pps
back ext 2x10xbw
Hip thrusters 10x225, 6x275, 4x325, 20x175
10 days to go.
Peace