Day 4 (medium bench)
*Your Choice Bench Movement 3x6 reps Metal Catapault wide grip 295
*DB Incline Bench Press 3x9 70
*6 Ways 3x9 10
*Pullup Series, 2 sets to failure wide grip and 2 sets to failure
neutral grip
*EZ Bar Incline Skull Cruches 3x9 80
*Seated DB Hammer Curls
Week 13
Day 1 (heavy squat)
*Your Choice Squat Movement, 3x3, use chains, 3 second isometric, SS Yoke Bar 325 + 120 chains
*RDL into pins, set pins at 2-3 inches below lock out, 3x6 hold
for 1 count at pins, 275, much harder this week due to still being fatigued from Friday night.
*Round Back Hypers in GHR with band around neck 3xMax orange band doubled then 1 strand pulled over head
*Hanging Leg Raises 4xMax
Day 2 (heavy bench)
*Your Choice Bench Movement, 3x3, use chains, 3 second isometric, wide grip football bar 165 + 80 chains, forgot to check my log for how many chains I used last time. Will try 60# of chain and a bit more straight weight next week.
*Close Grip 3 board bench 3x6, 235
*Chest Supported Rows 3x9, hold for 1 count on each rep 90
KB Shoulder Press 3x9
Face pulls 3x25
Day 3 (heavy deadlift)
*Your Choice Deadlift Movement, 3x3, use chains, 3 second
isometric hold right below knees Sumos 435 + 120 in chains
*Wide Stance Box Squats 3x6 395
*Yoke Bar Goodmornings 3x9 155
*GHR 3xFailure
Day 4 (medium bench)
*Your Choice Bench Movement 3x6 reps Metal Catapault wide grip 295
*DB Incline Bench Press 3x9 70
*6 Ways 3x9 10
*Pullup Series, 2 sets to failure wide grip and 2 sets to failureneutral grip
*EZ Bar Incline Skull Cruches 3x9 90
*Seated DB Hammer Curls
Week 14
Day 1 (heavy squat)
*Your Choice Squat Movement, 3x3, use chains, 3 second isometric, SS Yoke Bar 305 + 120 chains
*RDL into pins, set pins at 2-3 inches below lock out, 3x6 hold
for 1 count at pins, 315
*Round Back Hypers in GHR with band around neck 3xMax orange band doubled then 1 strand pulled over head
*Hanging Leg Raises 4xMax
I dropped down in weight this week on the squats for my work sets because while working up I had my chains misloaded. 80 on one side was lower than 80 on the other. When I went to squat 315 with 160 in chains when I hit the hole to hold one side deloaded causing my hip to shift suddenly and twist.
It wasn’t comfortable but I got 1 rep and had to go rest for a bit. The 305 and 120 in chains was much harder than it should of been after this.
Day 2 (heavy bench)
*Your Choice Bench Movement, 3x3, use chains, 3 second isometric,
wide grip football bar 175 + 60 in chains
*Close Grip 3 board bench 3x6, 235
*Chest Supported Rows 3x9, hold for 1 count on each rep 95
KB Shoulder Press 3x9
Face pulls 3x25
Day 3 (heavy deadlift)
*Your Choice Deadlift Movement, 3x3, use chains, 3 secondisometric hold right below knees Sumos 445 + 120 in chains
*Wide Stance Box Squats 3x6 405
*GHR 3xFailure
I was wrecked after the box squats so I just hit the GHR and went home to lick my wounds in an epsom salt bath. Felt good to go up on all my weights. the 405 box squats were absolutely brutal.
Day 4 (medium bench)
*Your Choice Bench Movement 3x6 reps Metal Catapault wide grip 305
*DB Incline Bench Press 3x9 70
*6 Ways 3x9 10
*Pullup Series, 2 sets to failure wide grip and 2 sets to failureneutral grip
Went up on bench weight, felt good the whole way through, debated going 315 but figured i’d end on a win for this isometric phase.
Got worked on by the chiropractor then went to see deadpool. Fantastic movie. Spent the weekend relaxing and recovering. Dynamic starts tomorrow.
Week 15 Day 1
Reverse Band SSB Yoke bar to low box 1s pause 2x2 475
Should gone a bit heavier but there’s still 2 more weeks.
Cambered bar good mornings 3x6 295
Swiss Bar Floor press 185 3x9
Total number of movements over the next 10 or so weeks will be less per session as the intensity is pushed up on weights.
Week 15 Day 2
Reverse band 1 board bench 1s pause 2x2 305
This felt really good weight wise, hopefully can go up next week without much issue. The bands take off right at about the bar at lockout which if I improve over the next 2 weeks means my bench is moving up in the right direction.
Backward prowler push 100 yards - 180lbs holy quad pump, it took 20 minutes for the pump to go away.
Pullups 3x9
Week 15 Day 3
Reverse band deadlifts 585 2x2 bands are 0 at lockout 90 off the floor
Close stance hack squat 3x6 455
Reverse Hyper 3x15 90
Kneeling Cable Crunches 3x15 140
Catapault Close Grip Bench press 3x6 295
Hammer Strength Shoulder Press 3x9 70
Cable Side Raises 3x9 40
Cable Low Row 3x6 120
Week 16 Day 1
Reverse Band SSB Yoke bar to low box 1s pause 2x2 495
Felt heavier than I would of liked, got a few things I can improve for next week.
Cambered bar good mornings 3x6 295
No bench accessory since I’m doing back to back training days this week.
Week 16 Day 2
Reverse band 1 board bench 1s pause 2x2 315
This felt good, wasn’t much pop from the bands pretty happy with this, next week we’ll try to go up and see how it looks.
Swiss bar floor press 205 3x9
Pullups 3x9
Week 15 Day 3
Reverse band deadlifts 605 2x2 bands are 0 at lockout 90 off the floor
Close stance hack squat 3x6 455
Reverse Hyper 3x15 90
Kneeling Cable Crunches 3x15 160
Pretty solid first set of deadlifts. The 2nd set I was a bit off center when i pulled but it was ok for the first rep, the second rep was a grinder to lockout the last 3 inches.
Week 16 Day 4
Catapault Close Grip Bench press 3x6 315
Some Side lateral raise machine 3x9 70
Cable Low Row 3x6 140
Trained with hipscar today and loaded my pie hole with delicious food.
Week 17 Day 1
Reverse Band SSB Yoke bar to low box 1s pause 2x2 515
Cambered bar good mornings 3x6 315
Swiss Bar Floor press 195 3x9
Not much to write about, the way the SSB is setup with the reverse bands it almost instantly pulls the bar so that the upper back is going to instantly collapse, fighting that is brutal.
Good mornings felt good. and floor press was decent.
Need to get some recovery this week, my sleep has been off due to a cold or something, between choking on my own breath or shivering from a fever it’s been rough.
Week 17 Day 2
Reverse band 1 board bench 1s pause 1x2 315, 1x2 325
Pullups 3x9
Week 17 Day 3
We were in Columbus OH for the XPC meet this weekend since we had 3 lifters competing.
One of my training partners, Christian, was officially sponsored by EliteFTS as an Athlete the week before the meet.
Friday night we trekked out to the compound to train, forgetting that Elite had run an event to let some people come train there too. The gym was packed with about 30 people that had won some golden tickets so to speak.
I’ve been to elite numerous times for LTTs and PLEs but this was the first time I was going to do a training day there and not a mock meet.
I grabbed some old worn out bands and did my reverse band deadlifts.
625 2x2
Hack squats 5 plates 3x6
Rope crunches 4x a billion