8/20/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, no belt
5x10-530lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-340lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, no belt, 60 sec rest between sets
3x5-440lb(Bar set an inch below sternum)
5x5-400lb(Bar set an inch below sternum)
ATG Front Squats-(60 sec rest between sets)
5x5-340lb
Hamstring curls-5x5-175lb
Sumo deadlift-3x10-320lb ( 30 sec rest between sets)
08/21/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-545lb
Giant set-5 rounds
Wheelbarrow Incline press-1x5-510lb
“yoke” walk-40ft @470lb
Landmine lateral raises-1x5-85lb
Bear hugged stone carry-1 run for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-355lb
Wheelbarrow Incline press-5x5-490lbs
Bent-over row-1x5-355lb
Wheelbarrow Incline press-5x5-470lbs
Bent-over row-1x5-355lb
Wheelbarrow Incline press-5x5-450lbs
Bent-over row-1x5-355lb
Wheelbarrow Incline press-5x5-430lbs
Bent-over row-1x5-355lb
Wheelbarrow Incline press-5x5-410lbs
Bent-over row-1x5-355lb drop set-
1x5-325lb
1x5-255lb
Super set-
Military Press-5x10-160lbs
Bent over row-5x5-275lb
08/24/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-945lb
5x3-745lb
PM workout
Lat-pull downs-
3x5-255lb
2x5-240lb
5x5-215lb
Bent-over rows-
5x5-355lb
5x5-275lb
One arm rows-5x5-225lb
08/25/15
Tue: OHP
Am workout
Giant set-5 rounds
Push press-
1x3-215lb
Face pull-1x5-215lb
Backwards Sled drag-1x100 ft @280lb
“Reverse Hypers”-1x10-75lbs
Pm workout
Incline wheelbarrow press
3x5-540lb
5x5- 505lb
Military press-5x5-175lb
Lateral raises-
5x5-67.5lb
5x5-62.5lb
5x5-57.5lb
5x5-52.5lb
5x5-47.5lb
Seated Cable rows-
5x5-255lbs
5x5-215lbs
8/27/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, belted,REAL BELT!
5x10-560lb(Bar set half an inch below sternum, 1 inch)
ATG Squats-( 30 sec rest between sets)
5x5-340lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, belted!, 60 sec rest between sets
5x5-450lb(Bar set half an inch below sternum, 1 inch)
5x5-400lb(Bar set half an inch below sternum, 1 inch)
ATG Front Squats-(60 sec rest between sets)
5x5-340lb
Hamstring curls-5x5-175lb
Sumo deadlift-3x10-320lb ( 30 sec rest between sets)
I AM SOOOO STOKED! The belt I ordered came today just in time for squats! Here is the link-
Man it made a huge difference in being able to achieve and maintain internal pressure, I guess thats why people lifting mammoth weights use them der da der! Can’t wait till monday to see what I can do with it deadlifting =)
8/28/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-545lb
Giant set-5 rounds
Wheelbarrow Incline press-1x5-510lb
“yoke” walk-40ft @500lb
Landmine lateral raises-1x5-85lb
Bear hugged stone carry-1 run for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-370lb
Wheelbarrow Incline press-5x5-490lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-470lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-450lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-430lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-410lbs
Bent-over row-1x5-370lb drop set-
1x5-340lb
1x5-310lb
Super set-
Military Press-5x10-160lbs
Bent over row-5x5-310lb
08/31/15
Mon: Pull Reps
AM workout
Conv. Deadlift- Belted
1x5-530lb
2x5-510lb
Power Clean-
1x3-190lb
1x5-180lb
5x5-165lb
PM workout
Lat-pull downs-
3x5-255lb
2x5-240lb
5x5-215lb
Bent-over rows-
5x5-360lb
5x5-310lb
One arm rows-5x5-225lb
09/01/15
Tue: OHP
Am workout
Giant set-5 rounds
Push press-
1x3-215lb
Face pull-1x5-215lb
Backwards Sled drag-1x100 ft @280lb
“Reverse Hypers”-1x10-75lbs
Pm workout
Incline wheelbarrow press
3x5-540lb
5x5- 505lb
Military press-5x5-175lb
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Sled rows repeat
Sled rows-1x6-305lb
Lateral raises- 5x5-67.5lb
Sled rows-1x6-305lb
Lateral raises-5x5-62.5lb
Sled rows-1x6-305lb
Lateral raises-5x5-57.5lb
Sled rows-1x6-305lb
Lateral raises-5x5-52.5lb
Sled rows-1x6-305lb
Lateral raises-5x5-47.5lb
Sled rows-1x6-305lb
Nice work, especially the deadlifts! 5s with over 500lbs sound crazy - for me, even though I’ve deadlifted over 500lbs for singles, any weight over 400lbs would be horrible if I had to go much beyond 3 reps. The belt should really help you out too, especially on full depth squats as it’s the core strength and stability demands that make the bottom range so much harder.
Are you planning to test your maxes at any point, or just keep pushing until you hit rep PRs? It sounds like you should have a 500lb squat at least if you’ve sorted your depth out, and the partials will probably give you a more solid foundation of strength and allow you to get back to working on that goal of 600 pretty quickly without the problems most people have with simply supporting and stabilizing that much weight.
I say give some moderate singles a go in the next few weeks and assess your progress; I always learn from maximal squats, and I think it’s hard to develop the technique if you don’t occasionally test yourself and see where you’re losing potential pounds on the bar. It would be great to see how well you’ve done with all this effort!
8/13/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, belted
3x3-770lb(Bar set just below pecs, 2nd set add 1/4 inch, 3rd set add another 1/4 inch)
3x5-620lb(Bar set half an inch below sternum, 2nd set add 1/4 inch, 3rd set add another 1/4 inch)
ATG Squats-( 60 sec rest between sets)
5x5-340lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, belted, 60 sec rest between sets
10x3-520lb(Bar set just below pecs 1 1/4 inch)
5x5-400lb(Bar set an inch below sternum 1 1/4 inch)
ATG Front Squats-( 30 sec rest between sets)
5x5-300lb
Hamstring curls-5x5-175lb
Sumo deadlift-3x10-320lb
[quote]halcj wrote:
Nice work, especially the deadlifts! 5s with over 500lbs sound crazy - for me, even though I’ve deadlifted over 500lbs for singles, any weight over 400lbs would be horrible if I had to go much beyond 3 reps. The belt should really help you out too, especially on full depth squats as it’s the core strength and stability demands that make the bottom range so much harder.
Are you planning to test your maxes at any point, or just keep pushing until you hit rep PRs? It sounds like you should have a 500lb squat at least if you’ve sorted your depth out, and the partials will probably give you a more solid foundation of strength and allow you to get back to working on that goal of 600 pretty quickly without the problems most people have with simply supporting and stabilizing that much weight.
I say give some moderate singles a go in the next few weeks and assess your progress; I always learn from maximal squats, and I think it’s hard to develop the technique if you don’t occasionally test yourself and see where you’re losing potential pounds on the bar. It would be great to see how well you’ve done with all this effort![/quote]
Hey dude thanks for stopping in! With my Squat I’m going to keep working for rep and depth prs.
week 1 set height
week 2 set height add 1/4 inch
week 3 set height add another 1/4 inch
9 week cycle with same weight but working on increasing depth with set weight then add 10 lbs each cycle. And depending on how I feel I’m progressing add 10lbs to atg squat per cycle. Also to touch on both the deadlifts and squat, I really want to max out but other than seeing what I can hit there is no practical purpose for me right now, even from a stand point of seeing holes in what im doing I get more out of working in the 85 -90 percentile. I find for myself that it is “easier” to get one “perfect” rep than multiple sets of 5 perfect reps. I going to use my deadlift for example …When I stopped trying to max out every few months to try and see if I got better and started training to get better in more ways than just conv. and for one rep I have progressed exponentialy! Working on deficits, supra maximal loads, moderate weight rep work, these did more for my deads than testing my max evry 12 weeks or so. And the point of my long speech if your still with me here lol, is I’m applying this philosophy if you will to my squat, working the movement in pieces and as a whole in a challenging way to get where I want i.e 600lbs for reps. Back to the deadlift when I hit 500 for a double, which i think i have logged here I wanted to be able to hit 600 for 1 and a stepping to to that was a goal of 500 for5 reps… but when I stopped chasing that and focused on getting stronger… I GOT 530 for 5 reps! Again thanks for stopping in and sorry for the long rant/ answer.
9/04/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-545lb
Giant set-5 rounds
Wheelbarrow Incline press-1x5-510lb
“yoke” walk-40ft @500lb
Landmine lateral raises-1x5-85lb
Bear hugged stone carry-1 run for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-370lb
Wheelbarrow Incline press-5x5-490lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-470lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-450lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-430lbs
Bent-over row-1x5-370lb
Wheelbarrow Incline press-5x5-410lbs
Bent-over row-1x5-370lb drop set-
1x5-340lb
1x5-310lb
Super set-
Military Press-5x10-165lbs
Bent over row-5x5-310lb
09/07/15
Mon:pull-explosive
Am workout
Conv.Deadlift-6x3-465lb from a 4 inch deficit , 60 sec rest between sets
Barbell Snatch-3x3-140lbs
3x3-110lbs
PM workout
Lat-pull downs-
2x5-255lb
3x5-240lb
5x5-215lb
Bent-over rows-
5x5-365lb
5x5-310lb
One arm rows-5x5-235lb
Hey Farmer!
Haven’t checked in for a while, looks good. And deadlifts over 500, jeez you’re an animal! Keep up the work!
09/08/15
Tue: OHP
Am workout
Giant set-5 rounds
Push press-
1x3-215lb
Face pull-1x5-215lb
Backwards Sled drag-1x100 ft @280lb
“Reverse Hypers”-1x10-75lbs
Pm workout
Incline wheelbarrow press
3x5-540lb
5x5- 505lb
Military press-5x5-180lb
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Sled rows repeat
Sled rows-1x5-365lb
Lateral raises- 5x5-67.5lb
Sled rows-1x5-365lb
Lateral raises-5x5-62.5lb
Sled rows-1x5-365lb
Lateral raises-5x5-57.5lb
Sled rows-1x5-365lb
Lateral raises-5x5-52.5lb
Sled rows-1x5-365lb
Lateral raises-5x5-47.5lb
Sled rows-1x5-365lb
[quote]Seachel_25 wrote:
Hey Farmer!
Haven’t checked in for a while, looks good. And deadlifts over 500, jeez you’re an animal! Keep up the work![/quote]
Hey lady! thanks for stopping in and for the kind words! You’ve been killin’ it yourself in log, derby still goin’ good?
[quote]FarmerOwen wrote:
[quote]Seachel_25 wrote:
Hey Farmer!
Haven’t checked in for a while, looks good. And deadlifts over 500, jeez you’re an animal! Keep up the work![/quote]
Hey lady! thanks for stopping in and for the kind words! You’ve been killin’ it yourself in log, derby still goin’ good?[/quote]
Derby is still good! Playing two games Saturday, so I’m tapering off my lifting, but that’s okay 
9/10/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, belted
5x10-560lb(2 bricks, 2 tiles)
ATG Squats-( 30 sec rest between sets)
5x5-340lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, belted!, 60 sec rest between sets
5x5-450lb (2 bricks, 2 tiles)
5x5-400lb(2 bricks, 2 tiles)
ATG Front Squats-(60 sec rest between sets)
5x5-340lb
Hamstring curls-5x5-175lb
Sumo deadlift-5x5-370lb ( 60 sec rest between sets)
" If you want to move 400lbs 7 feet then move 3000lbs 1 foot" -Paul Anderson
[quote]Seachel_25 wrote:
[quote]FarmerOwen wrote:
[quote]Seachel_25 wrote:
Hey Farmer!
Haven’t checked in for a while, looks good. And deadlifts over 500, jeez you’re an animal! Keep up the work![/quote]
Hey lady! thanks for stopping in and for the kind words! You’ve been killin’ it yourself in log, derby still goin’ good?[/quote]
Derby is still good! Playing two games Saturday, so I’m tapering off my lifting, but that’s okay
[/quote]
Right on give ‘em hell and remember wear your’ game face!
9/11/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-545lb
Giant set-5 rounds
Wheelbarrow Incline press-1x5-510lb
“yoke” walk-40ft @500lb
Landmine lateral raises-1x5-85lb
Bear hugged stone carry-1 run for 100 feet @ 200lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-375lb
Wheelbarrow Incline press-5x5-490lbs
Bent-over row-1x5-375lb
Wheelbarrow Incline press-5x5-470lbs
Bent-over row-1x5-375lb
Wheelbarrow Incline press-5x5-450lbs
Bent-over row-1x5-375lb
Wheelbarrow Incline press-5x5-430lbs
Bent-over row-1x5-375lb
Wheelbarrow Incline press-5x5-410lbs
Bent-over row-1x5-375lb drop set-
1x5-345lb
1x5-315lb
Super set-
Military Press-5x10-170lbs
Bent over row-5x5-315lb
Saw that today…makes me feel like a complete newb lol George is a beast!
