3.22.10
Barbell Curls (strict)
95 x 6, 115 x 6, 135 x 5, 145 x 5
Smith Machine JM Press
135 x 6, 185 x 6, 205 x 6, 6
Reverse Incline Dumbbell Curl: 42.5 x 8, 45 x 8, 8
Standing Dumbbell Curls: 50 x 8 LR, 55 x 6 LR, 55 x 6 LR
Floor Barbell Extensions: 95 x 8, 8
Cable Bar Pushdowns: 20, 20
Just pumped some blood into the arms, but didnâ??t really fatigue them that much. Good day.
3.23.10
Hang Clean: 2 reps, explosive
Log Clean + Press
Log x 2, 145 x 2, 195 x 2, 225 x 2, 245 x 2, 255 x 2 (PR)
Incline Barbell Press
135 x 5, 185 x 5, 225 x 5, 255 x 5
Neutral Grip Chest Supported Rows
45 x 11, 90 x 11, 135 x 10, 180 x 8
Dumbbell Shrugs (no straps)
115 x 12, 130 x 20, 140 x 20
Today was a pretty awesome day. I hit an awesome PR in the log press with 255 x 2 which felt easier than the 245 x 2 before it. I had only 2 or 3 weeks ago failed at 250 x 1 rep, and to hit it for 2 with maybe 1-3 more in the tank was awesome. Everything else felt good. Bodyweight was at 215 this morning with clothes on, so I’m probably around 212-215 with no food in me. That should be not too hard to cut out in a day.
Are we still on for tomorrow, 5pm?
I’ll be doing fairly light deficit deads for reps, hopefully.
Ya man, I’ll be there tomorrow. I’m doing ME lower body tomorrow and should either be doing safety bar squats or straight bar.
3.24.10
Dumbbell Snatch
35 x 2 LR, 70 x 2 LR, 100 x 2 LR
Buffalo Bar Squats
145 x 2, 195 x 2, 235 x 2, 275 x 2, 325 x 2, 375 x 2, 415 x 2, 445 x 2, 465 x 2
Deficit Straight Leg Deadlifts (4 or 6’’ platform)
225 x 10, 275 x 10, 315 x 10
Glute Ham Raise
BW x 12, 12, 12
Today was a pretty good ME lower body day. Trained with gettiron today and we had a great training session. Today was first time using the buffalo bar and 465 x 2 went up pretty smoothly I thought. On all the other exercises, I took it pretty easy and didn’t push a ton. Plan on doing some conditioning tomorrow morning.
That was smooth squatting. SFW dude. We gotta train together again sometime.
[quote]grettiron wrote:
That was smooth squatting. SFW dude. We gotta train together again sometime.[/quote]
Thanks man, that deadlift set of yours was intense, we definitely gotta train again.
3.26.10
Strict Overhead Press
135 x 3, 165 x 3, 185 x 3, 205 x 3
Narrow Grip Bench Press
135 x 3, 185 x 3, 225 x 3, 275 x 3, 300 x 2, 2
Neutral Chins/Band Pull Aparts
45 x 3/20
70 x 3/20
90 x 3/20
115 x 2/20
Dips
Bw x 30, 10, 10 (15 seconds rest between sets)
Not a very good strict press day, I think I’m kind of burnt out with that movement actually. However, narrow grip bench press felt great, and I actually was able to do dips without feeling like my shoulder was going to fall off. I am really really pleased with how my shoulder is feeling and think I will now instead of my strict press day be doing a 5/3/1 narrow grip bench press day, first starting next week with the program max at 300 (want to start light and build strength back up).
So instead of this being a strict press day, it will look like this:
5/3/1 Narrow Grip Bench
Overhead Press: higher reps
Back superset
Dips/Biceps potentially
Events on Sunday.
3.28.10
EVENT DAY
Farmers Walks (smooth handles)
140 x 100 feet, 230 x 100 feet, 280 x 100 feet, 300 x 25 feet
Yoke Walk
300 x 100 feet, 390 x 100 feet, 480 x 100 feet, 570 x 100 feet, 660 x 50 feet
Tire Flip (700 lb)
x 5, 6, 7, 7
Giant Circus Dumbbell Press (140 lb)
1 rep, left and right arm, PR on left arm
Stones
200, 240, 275 (just missed 275, got it over platform, couldn’t load)
Today was a pretty awesome event day. Nothing else to really say about that.
HIIT Bike Sprints
20 second sprint/35 second slow
7 sprints
Just a little conditioning today. Was feeling it, so I went for it.
3.30.10
Axle Press
95 x 2, 135 x 2, 165 x 2, 195 x 2, 225 x 2, 255 x 2, 275 x 1 (JUST missed 2)
Press Medley
Dumbbell Press (95 lb) x 1
Axle Clean and Press (190) x 1
Log Clean and Press (200) x 1
Two medleys, little rest between
Weighted Dips
BW x 10, 45 x 5, 70 x 5, 90 x 5, 135 x 5
BW x 40 (straight set)
Not a ton of exercises today and didnâ??t get to do much for back (besides the heavy pressing), but was beat up after it all. Havenâ??t done weighted dips in over 6 months and I was very very happy with 135 x 5 on the final set as well as the 40 as the last BW set. The 275 x 1 on the axle press was a PR by a ton, with my previous best barely being 255 which I hit for an easy 2. My pressing strength is going up literally by the week, its amazing.
3.31.10
Front Squats
95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5
315 x 6 (PR)
Leg Press (very narrow stance heels 4 inches apart)
3 plates each side (300 lb) x 20 reps
5 plates each side (500 lb) x 20, 20, 50 (this last set of 50 was absolute hell)
Thats it haha. I was going to do some lower back stuff and deadlift variations, but Ill save that for Sunday (event day). The front squats felt amazing, 315 x 6 is easily a 20 pound PR, maybe more, and I havent done front squats in over two months. The 500 x 50 on the leg press was one of the most physically and psychologically taxing sets I have EVER done in my life. I was pretty dead after two sets of 20, but wanted to push through another set of 20. My goal was only to get 20, and I thought I would barely get there, but I psyched myself up to such a degree that when I started the set, I felt that this set had the makings for something epic, so I ran with it and hit 50 reps, nearly throwing up afterwards and barely being able to stand for about 5-10 minutes.
Thats why I do it though, for those sets that push me beyond my own limits, into a place that I never thought existed.
Intensity is controlled insanity.
4.2.10
Narrow Grip Bench Press (5/3/1)
195 x 5, 225 x 5
255 x 14 (PR)
Standing Military Press
worked up to 185 x 5, 5
Neutral Grip Machine OH Press
70 x 20
Wide Grip Chins
20, 15, 13, 2 (50 reps)
Hammer Curls
50 x 8, 8, 8
Circuit
Chins x 10
Dips x 10
KB Swings (35 lb) x 10
5 rounds in 4 min 40 seconds
Overall, today was an awesome day. 255 felt really easy on the narrow grip bench press, and I was really happy with 14 reps. Everything else was good…ready for events on Sunday.
[quote]ebomb5522 wrote:
The 500 x 50 on the leg press was one of the most physically and psychologically taxing sets I have EVER done in my life. I was pretty dead after two sets of 20, but wanted to push through another set of 20. My goal was only to get 20, and I thought I would barely get there, but I psyched myself up to such a degree that when I started the set, I felt that this set had the makings for something epic, so I ran with it and hit 50 reps, nearly throwing up afterwards and barely being able to stand for about 5-10 minutes.
[/quote]
“You’re a sick motherfucker, Mac.”
Lol, excellent work my man. You gonna make it to Bay State any time next week?
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
The 500 x 50 on the leg press was one of the most physically and psychologically taxing sets I have EVER done in my life. I was pretty dead after two sets of 20, but wanted to push through another set of 20. My goal was only to get 20, and I thought I would barely get there, but I psyched myself up to such a degree that when I started the set, I felt that this set had the makings for something epic, so I ran with it and hit 50 reps, nearly throwing up afterwards and barely being able to stand for about 5-10 minutes.
[/quote]
“You’re a sick motherfucker, Mac.”
Lol, excellent work my man. You gonna make it to Bay State any time next week?[/quote]
Haha, ya it was a sickening set.
I am going to be there Tuesday, Wednesday, and Friday. I’ll probably go in the morning on Tuesday, but could go in the afternoon/night on Wednesday and maybe Friday.
[quote]ebomb5522 wrote:
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
The 500 x 50 on the leg press was one of the most physically and psychologically taxing sets I have EVER done in my life. I was pretty dead after two sets of 20, but wanted to push through another set of 20. My goal was only to get 20, and I thought I would barely get there, but I psyched myself up to such a degree that when I started the set, I felt that this set had the makings for something epic, so I ran with it and hit 50 reps, nearly throwing up afterwards and barely being able to stand for about 5-10 minutes.
[/quote]
“You’re a sick motherfucker, Mac.”
Lol, excellent work my man. You gonna make it to Bay State any time next week?[/quote]
Haha, ya it was a sickening set.
I am going to be there Tuesday, Wednesday, and Friday. I’ll probably go in the morning on Tuesday, but could go in the afternoon/night on Wednesday and maybe Friday. [/quote]
I’ll be squatting Wednesday, too. See you about 5pm then?
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
The 500 x 50 on the leg press was one of the most physically and psychologically taxing sets I have EVER done in my life. I was pretty dead after two sets of 20, but wanted to push through another set of 20. My goal was only to get 20, and I thought I would barely get there, but I psyched myself up to such a degree that when I started the set, I felt that this set had the makings for something epic, so I ran with it and hit 50 reps, nearly throwing up afterwards and barely being able to stand for about 5-10 minutes.
[/quote]
“You’re a sick motherfucker, Mac.”
Lol, excellent work my man. You gonna make it to Bay State any time next week?[/quote]
Haha, ya it was a sickening set.
I am going to be there Tuesday, Wednesday, and Friday. I’ll probably go in the morning on Tuesday, but could go in the afternoon/night on Wednesday and maybe Friday. [/quote]
I’ll be squatting Wednesday, too. See you about 5pm then?
[/quote]
Ya, I’ll be there then.
4.4.10
Event Day
Axle Deadlift
135 x 5, 225 x 5, 315 x 5, 405 x 5
500 x 5 (video soon), felt pretty easy
Farmers Walks
150 x 100 feet
245 x 100 feet
275 x 50 feet
Sled Drags
1-8 plates x 150 feet each
8 plates x 150 feet
(video of second set at 8 plates)
That was it today. I didnâ??t train with my normal group since I am home for Easter. I was really happy with the 500 x 5 on the axle deads. It was my first time ever doing them. The sled drags felt great too.
4.5.10
Warmup
10 burpees
20 medicine ball slams
30 bodyweight squats
30 pushups
10 35 lb kettlebell swings
Barbell Curls (5 minutes density)
115 x 6 (6 sets in 5 minutes)
Burpee x 10
Bodyweight squat x 30
X 2 continuous
Heavy bag shoulder squats x 10 LR
Kettlebell snatches x 10 LR (35 lb)
Kettlebell 2 arm swings x 10
X 2 continuous
Just some biceps work and light conditioning. Really liked the heavy bag shouldering and squatting.
Video of me sled dragging. The distance is somewhere between 150 and 200 feet. 360 lb in plates on there, about 400 in total.