Dude thanks for stopping in! I cant believe i hadn’t thought of that for the yoke! I have everything to setup a chain yoke!!! As long as I can find a “baby-sitter” for my mom and grandma I’m competing, i know ill have a blast! As far as a lot of strength,Im trying to get there inching my way up lol.
Great to hear you’re planning to compete at last, I can see you doing very well if you can get used to the events - you’ve certainly got the strength base, and work capacity too judging by some of your crazy-high volume sessions.
Good luck preparing, I’ll be following along for sure!
03/01/16 Tues mix
“Courage is not simply one of the virtues, but the form of every virtue at the testing point.”-C. S. Lewis
Am workout Commercial gym
Front squat-5x5-355lbs
Farmer’s WOD (35 total snatches,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!
…
Super set -A 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-75lb
Super set-B 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-70lb
Super set -C 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-65lb
Super set -D 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-60lb
Super set -E 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-55lb
Super set -F 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-50lb
Super set -G 5 rounds
Split Snatch1x1-155b
Lateral raises- 1x8-45lb
…
Super set-
Split Snatch- 5x3-140lbs
Weighted pull-ups: 5x3-BW plus 70lbs
Super set -
SG GHR Deadlift-5x5-250lbs
Weighted pull-ups-5x5-BW plus 50lbs
Pm workout
30 min solo bjj drills with a dummy
“Mental toughness is many things. It is humility because it behooves all of us to remember that simplicity is the sign of greatness and meekness is the sign of true strength. Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.”-Vince Lombardi
Thanks dude glad to have ya aboard!
03/02/16 Wed. Extra pressing
“I’ve been a barbarian my whole life. I’m just a smarter barbarian now. Evolution, you know?”-Brock Lesnar
Am workout
Superset-A
Floor press -3x5-355lb
Sled Rows-3x5-615lb
Super set-B
Floor press-5x5- 305lb
Sled Rows-5x5-615lb
Super set-C
Floor Press-5x5-280lbs
Sled Rows-5x5-615lb
Super set-D
Floor Press-5x5-275lbs
Sled Rows-5x5-615lb
Pm Workout
Super set-E
Axle-Log press-5x5-215lb
Sled Rows-5x5-500lb
Super set-F
Wheelbarrow-viking press-5x5-410lbs
Sled Rows-5x5-500lb
Super set-G
Floor press-5x8-255lbs
Sled Rows-5x5-500lb
Super set-H
Floor press-5x5-235lbs
Sled Rows-5x5-500lb
“A fighter, a real strong fighter should always look dignified and calm and I believe that any expression of aggression is an expression of weakness. A strong person will not be nervous and will not express aggression towards his opponent. He will be confident in his abilities and his training, then he will face the fight calm and balanced.”-Fedor Emelianenko
03/03/16 Squats w5
"We’ve come to squat so run and hide
You bicep freaks must step aside
Just take your sissy selves elsewhere
You’ll turn your heads but still you’ll stare
Go right ahead and pay attention
Glimpse into this strange dimension
Yeah you’re still weak and never grow
This world of pain you’ll never know
Your shouts upon the leg-press, phony!
Noodle legs like macaroni
Some day I hope you’ll understand
And wrench free from the poser band
Puny curl bars, leave this spot
The rack named for the mighty SQUAT"-The Mighty Squat By; Joe Skopec
Back Squats:
warm ups-no rest just keep throwin’ on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-545lbs
3x3-560lbs
2x5-545lbs
5x5-465lbs
5x5-425lbs
5x5-365lbs
5x5-325lbs
Barbell Glute Bridges-5x5-655lbs
GHR Deadlift-
3x3-295lbs
5x3-255lbs
5x5-205lbs
DB jump squats-5x5-50lbs per hand
DB Squats-5x5-120lbs per hand
DB jump squats-1x5-50lbs per hand, drop to bw 1x5
Super set-10 rounds
Seated Hamstring curls-(1st 5 rounds full stack- 5 reps,last 5 rounds half stack-12 reps)
Leg Extensions-(1st 5 rounds full stack 5 reps,last 5 rounds half stack-12 reps)
"Through a cloud of chalk, the big man appears Belt cinched tight, no look of fear.
With blood shot eyes, he approaches the bar Rage flowing through him, a war in his heart.
The cold steel greets him, his best friend Un-racking the tonnage, the bar starts to bend.
Sets up in his stance now, and takes in his air The weight feels light, he’s already there.
Unlocking his hips, and taking it down His mind now blank, he hears no sounds.
Reversing the gears, and driving it up The blood starts to flow, the crowd erupts.
A smile cracks his face, a bloody-toothed grin The bar grinds to lockout, he’s helped to the pins.
Three whites blaze bright, the Vegas strip There’s stars in his eyes, and blood on his lip.
A finger of thanks, to the Man up above He shakes off the haze and his handler’s hugs.
It’s just who he is, born, bred, and true He’d die for the PR, he’s paid his dues.
Cause there’s nothing like the feel, the knurled bar on his back He smiles; the loaders grab more plates from the stack."-Rick Walker
03/04/16 Fri: Horizontal press
" Never to suffer would never to have been blessed"- Edgar Allan Poe
AM workout
Super set- 3 rounds
Floor press- 3x5-350lbs
Sled Rows-3x5-615lbs
Supert set-5 rounds
Floor press- 5x5-320lbs
Sandbag to 54 inch table-5x5-300lbs
Supert set-5 rounds
Floor press- 5x5-300lbs
Bear hugged sandbag carries-5x100ft -300lbs
Pm workout
Super set- A
Military Press-5x5-215lbs
Pull-ups-5x8 @ BW
Super set- B
Military Press-5x5-200lbs
Bear hugged sandbag Front squat-5x5-300lb
Super set- C
Floor Press-5x10-215lbs+ 50lbs chains(chains are off ground 1/4 way up)
Bent-over Rows-5x5-310lbs
“We are all apprentices in a craft where no one ever becomes a master.”- Ernest Hemingway
03/07/16 Mon: Pull
AM workout
"“Just remember, somewhere, a little Chinese girl is warming up with your max.” -Jim Conroy,
Super set-5 rounds
Conv, Deadlifts-1x3-430lbs
Backwards sled drag-1x25ft-670lbs
Super set-5 rounds
Conv, Deadlifts-1x3-430lbs
Sled Deadlift-rows–1x5-715lbs
Stones to 60 inch table-5x5-200lbs
PM workout
Super set-9 rounds
Sled Deadlift-rows–1x5-715lbs
Conv. Deadlifts-cluster sets
3x1 +1+1-430lbs
3x1 +1+1-460lbs
3x1 +1+1-480lbs
“Winner’s Do The Ordinary Things An Extra Ordinary Amount Of Times That’s What Sets Them Apart”-Unknown
03/08/16 Tues mix
Back log
Am workout Commercial gym
Front squat-5x3-355lbs
Farmer’s WOD (35 total snatches,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!
…
Super set -A 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-75lb
Super set-B 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-70lb
Super set -C 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-65lb
Super set -D 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-60lb
Super set -E 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-55lb
Super set -F 5 rounds
Split Snatch-1x1-155lb
Lateral raises- 1x5-50lb
Super set -G 5 rounds
Split Snatch1x1-155b
Lateral raises- 1x8-45lb
…
Super set-
Split Snatch- 5x3-140lbs
Weighted pull-ups: 5x3-BW plus 70lbs
Super set -
SG GHR Deadlift-5x5-255lbs
Weighted pull-ups-5x5-BW plus 50lbs
Pm workout
30 min solo bjj drills with a dummy
03/09/16 Wed. Extra pressing
“You’re nervous because you’re afraid of the outcome. Accept the worst outcome… You’ll be free & fight like you’re able to.”-Randy Couture
Am workout
Superset-A
Floor press -3x5-355lb
Sled Rows-3x5-615lb
Super set-B
Floor press-5x5- 305lb
Sled Rows-5x5-615lb
Super set-C
Floor Press-5x5-280lbs
Axle Lat pulldown-5x5-240lb
Super set-D
Floor Press-5x5-275lbs
Axle Lat pulldown-5x5-240lb
Pm Workout
Super set-E
Axle-Log press-5x5-215lb
Axle Lat pulldown-5x5-210lb
Super set-F
Wheelbarrow-viking press-5x5-410lbs
Axle Lat pulldown-5x5-210lb
Super set-G
Floor press-5x8-260lbs
Axle Lat pulldown-5x5-210lb
Super set-H
Floor press-5x5-240lbs
Axle Lat pulldown-5x5-210lb
“I picture success and winning. The body has a physical response to
mental images of winning.”-Randy Couture
03/10/16 Squats w6
"Treading softly but surely I enter the room
I’m like Gary Cooper and now is High Noon
My enemy waits near the fire escape door
Just waiting to crush, leave me smashed on the floor
The weaker men sneer, but bow down their head
I’m walking a path they don’t dare to tread
The stronger men smile and kind words are spoken
I’ll leave this place proud or I’ll leave this place broken
I’m limber and ready I’m stretched and prepared
My foe waits impassive, it knows that I’m scared
Now battle is joined as I start my attack
The great heavy beast like a bear on my back
My shoulders are aching I sink towards the ground
My legs feel like breaking my eardrums now pound
The beast pushes down now I use all my might
A huge surge of effort I’m winning the fight
I rise like the Phoenix my comrades all yell
They’ve helped and cajoled, They’ve been through this Hell
They’ve nurtured me, cussed me, been there like true mates
I’m one of the guys now I’ve squatted five plates."-John Stokes
Back Squats:
warm ups-no rest just keep throwin’ on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-545lbs
3x3-560lbs
2x3-545lbs
5x5-465lbs
5x5-425lbs
5x5-365lbs
5x5-325lbs
Barbell Glute Bridges-5x5-655lbs
GHR Deadlift-
3x3-295lbs
5x3-255lbs
5x5-205lbs
Death by Squats @ 155lbs : for 5 min squat do not rack the bar,stopped counting at 50 from then on it was 5 reps take 5 breaths repeat till the timer went off!That was the longest 5 min of my life! When the timer went off, ooohhh man that was the sweetest sound, the only thing that could compare would be if kate upton walked in and said she was all mine lol. I got these from an article of coach Thib’s, where he talks about a hungarian wrestler who would squat for 1 set 8 min with 135lbs, 30% of his max, my goal was to do it with 225 but settled for 155, soooooo glad i did.
Lying Hamstring curls-1x to failure
Leg Extensions-1x to failure
“There’s more than one way to reach the goal. Yes…to each his own. My motivation was very different than Kakarott’s. My motivation was to be the best. To be the greatest Saiyan alive, as I always have been…until Kakarott came into the picture that is. Kakarott’s success was like a demon in my head. How could he be a Super Saiyan when I, the prince of all Saiyans, could not? The intensity of my training was maddning.At 450 times normal gravity, a basic training game became a desprite struggle for survival. Even the simpliest moves required every once of willpower I had. I wasn’t sure how long I could sustain the effort without breaking in two.It seemed like the only thing holding my body together was my one desire…to be better than Kakarott. At times, I thought I was losing my mind. Why couldn’t I obtain what Kakarott had obtained? It didn’t make sense. It was infuriating & it was my fury that kept me alive. I decided to continue my training in the solitude of space, where I would be unhindered by the distractions of the Earth & when a violent electrical storm had erupted in the skies of the planet I was on, I welcomed it. It seemed fitting…like it was an outward manifestation of the storm that was raging inside of me.Then the meteors started coming down, but I was determinded to survive & to protect my ship from destruction. It was my only way out, my only way out of the nightmarish heap of rubble. I thought I had everything under control, but then, the mother of all meteors seemed to appear out of no where to claim my ship & my life. Normally, it would have been child’s play to blow up that rock, but after training under 450 times normal gravity for so long it took everything I had, and more! Then something just snapped, something inside of me.I didn’t care anymore. I didn’t care about being better than Kakarott. I didn’t care about being a Super Saiyan. I didn’t care if I lived. I didn’t care about anything!Then…it happened. Yes, that’s how it happened.That’s how I became a Super Saiyan. The sleeper has awakened. I am the prince of all Saiyans once again!”-Vegeta
03/11/16 Fri: Horizontal press
“The only person you are destined to become is the person you decide to be.”-Ralph Waldo Emerson
AM workout
Floor pess-1x3-370lbs
Super set- 3 rounds
Floor press- 3x5-350lbs
Sled Rows-3x5-615lbs
Supert set-5 rounds
Floor press- 1x5-320lbs
Axle Lat-pulldown-1x5-250lbs
Supert set-5 rounds
Floor press- 1x5-300lbs
Bear hugged sandbag carries-5x100ft -300lbs
Pm workout
Super set- A
Military Press-5x5-220lbs
Axle Lat-pulldown-1x5-210lbs
Super set- B
Military Press-5x5-210lbs
Bear hugged sandbag Front squat-5x5-300lb
Super set- C
Floor Press-5x10-215lbs+ 50lbs chains(chains are off ground 1/4 way up)
Bent-over Rows-5x5-310lbs
Nothing great was ever achieved without enthusiasm."-Ralph Waldo Emerson
03/14/16 Mon: Pull BACK LOG
AM workout
Super set-5 rounds
Block Deadlifts-
1x3-430lbs
1x3-450lbs
1x3-480lbs
1x0-500lbs(got in too knees flet a vertebrae squish inward and a sharp pain, about 2 above my glutes)
1x1-480lbs
Backwards sled drag-1x25ft-670lbs
PM workout
Super set-5 rounds
max deficit deadlift–1x4-265lbs
Conv. Deadlifts-
1x3-430lbs
1x3-450lbs
1x3-480lbs
1x3-500lbs
1x3-430lbs
03/15/16 Tues mix
Am workout Commercial gym
Super set-
Front squat-5x3-355lbs
Machine row-5x5-200lbs
Farmer’s WOD II (35 total deadlifts,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!
…
Super set -A 5 rounds
Deadlift against bands-1x1-315lbs+200lbs bands(515)
Lateral raises- 1x5-75lb
Super set-B 5 rounds
Dealift against bands-1x1-335lbs+200lbs bands(535)
Lateral raises- 1x5-70lb
Super set -C 5 rounds
Dealift against bands-1x1-355lbs+200lbs bands(555)
Lateral raises- 1x5-65lb
Super set -D 5 rounds
Deadlift against bands-1x1-365lbs+200lbs bands(565)
Lateral raises- 1x5-60lb
Super set -E 5 rounds
Deadlift against bands-1x1-355lbs+200lbs bands(555)
Lateral raises- 1x5-55lb
Super set -F 5 rounds
Dealift against bands-1x1-335lbs+200lbs bands(535)
Lateral raises- 1x5-50lb
Super set -G 5 rounds
Deadlift against bands-1x1-315lbs+200lbs bands(515)
Lateral raises- 1x8-45lb
…
Super set-
Deadlift against bands-1x1-315lbs+200lbs bands(515)
Weighted pull-ups: 5x3-BW plus 70lbs
Super set -
SG GHR Deadlift-5x5-265lbs
Weighted pull-ups-5x5-BW plus 50lbs
Kettlebel swings-2x40-16kg
03/09/16 Wed. Extra pressing
“Over every mountain there is a path, although it may not be seen from the valley.”-Theodore Roethke
Am workout
Superset-A
Floor press -3x5-355lb
Sled Rows-3x5-615lb
Super set-B
Floor press-5x5- 305lb
Sled Rows-5x5-615lb
Super set-C
Floor Press-5x5-280lbs
Axle Lat pulldown-5x5-240lb
Super set-D
Floor Press-5x5-275lbs
Axle Lat pulldown-5x5-240lb
Pm Workout
Super set-E
Axle-Log press-5x5-215lb
Axle Lat pulldown-5x5-210lb
Super set-F
Wheelbarrow-viking press-5x5-410lbs
Axle Lat pulldown-5x5-210lb
Super set-G
Floor press-5x8-260lbs
Axle Lat pulldown-5x5-210lb
Super set-H
Floor press-5x5-240lbs
Axle Lat pulldown-5x5-210lb
“Everyone thinks of changing the world, but no one thinks of changing himself.”-Leo Tolstoy
I love seeing these two lines right next to each other, haha. Rock on dude, that’s the right attitude.
03/17/16 Squats w6
“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.”-Eleanor Roosevelt
Back Squats:
warm ups-no rest just keep throwin’ on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-545lbs
3x3-570lbs
2x3-545lbs
5x5-465lbs
5x5-425lbs
5x5-365lbs
5x5-325lbs+160lbs bands+50lbs chains (what gym only has 1 set of 25lbs chains?)
Barbell Glute Bridges-5x5-675lbs
GHR Deadlift-
3x3-315lbs
5x3-275lbs
5x5-225lbs
Leg press-5x12-460lbs ( 30 sec rest between sets) estoy muerto ahorita!
“The future belongs to those who believe in the beauty of their dreams”-.Eleanor Roosevelt
hahahaha thanks dude that means alot coming from you! Carefull though…you just threw a drum of gasoline on the fire of my motivation lol!
3/18/16 Fri: Horizontal press
AM workout
Floor pess-1x3-370lbs
Super set- 3 rounds
Floor press- 3x5-350lbs
Sled Rows-3x5-615lbs
Supert set-5 rounds
Floor press- 1x5-320lbs
Axle Lat-pulldown-1x5-250lbs
Supert set-5 rounds
Floor press- 1x5-300lbs
Bear hugged sandbag carries-5x100ft -300lbs
Pm workout
Super set- A
Military Press-5x5-220lbs
Axle Lat-pulldown-1x5-210lbs
Super set- B
Military Press-5x5-205lbs
Bear hugged sandbag Front squat-5x5-300lb
Super set- C
Floor Press-5x10-215lbs+ 50lbs chains(chains are off ground 1/4 way up)
Bent-over Rows-5x5-310lbs
( I just discovered pinterest tonight…its awesome!)
I hope you didn’t switch to arts and crafts.