“Rack” Bottom-up Back Squats-no wraps, belted
5x10-560lb(2 bricks, 6 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, 6 tiles)
5x5-400lb(2 bricks, 6 tiles)
ATG Front Squats-
5x5-340lb
Nordic curls-6x10-bw plus 10lb
Leeman style RDL’s-5x15-260lbs
“If you are caught unprepared by a sudden rainstorm, you should not run foolishly down the road or hide under the eves of houses. You are going to get soaked either way. Accept that from the beginning and go on your way. This way you will not be distressed by a little rain. Apply this lesson to everything.”-Tsunetomo Yamamoto
" In fighting and everyday life,you should be determined though calm.
Meet the situation without tenseness,yet not recklessly, your spirit settled yet unbiased.
An elevated spirit is weak and a low spirit is weak.do not let the enemy see your spirit"-Miyamoto Musashi
Super set-
Military Press-5x10-175lbs
Bent over row-5x5-375lb drop set to 5x5-325lb
?A thinker sees his own actions as experiments and questions–as attempts to find out something. Success and failure are for him answers above all.? ? Friedrich Nietzsche
?The nation that will insist on drawing a broad line of demarcation between the fighting man and the thinking man is liable to find its fighting done by fools and its thinking done by cowards.? ? Thucydides
AM workout
Wheelbarrow Deadlift-
6x3-965lb
3x5-750lb
Sled Hip Thrust-5x5-355lb
PM workout
Bent-over rows-
5x5-375lb
5x5-325lb
Weighted pull-ups:
4x5-BW plus 50lbs
5x5-BW plus 35lbs
4x5-BW
One arm rows-5x5-235lb
?Why is discipline important? Discipline teaches us to operate by principle rather than desire. Saying no to our impulses (even the ones that are not inherently sinful) puts us in control of our appetites rather than vice versa. It deposes our lust and permits truth, virtue, and integrity to rule our minds instead.? ? John F. MacArthur Jr.
?Most powerlifters share some common defects. As a whole for whatever reason, we punish, beat and torture ourselves beyond the limits of mind and body. It is our spirit that prevails. This defect of intelligence and sensibility pushes us on to the next level, makes us better and stronger. We all have lifted sick and badly hurt. When this subject comes up with normal people and other meatheads, we all have that prideful smile when we talk about lifting with a 100 degree temperature or a torn groin. Thank God therapy doesn?t work on us.? --Kirk Karwoski
Super set:
Military press-5x5-185lb
Sled Rows-5x5-430lb
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Sled rows repeat
Sled rows-1x5-430lb
Lateral raises- 5x5-70lb
Sled rows-1x5-430lb
Lateral raises-5x5-65lb
Sled rows-1x5-430lb
Lateral raises-5x5-60lb
Sled rows-1x5-430lb
Lateral raises-5x5-55lb
Sled rows-1x5-430lb
Lateral raises-5x5-50lb
Sled rows-1x5-430lb drop set to
5x5-380lb
" Be proud of the scars in your soul, they will help you and teach you"- Paulo Coelho
?Hindsight, I think, is a useless tool. We, each of us, are at a place in our lives because of innumerable circumstances, and we, each of us, have a responsibility (if we do not like where we are) to move along life’s road, to find a better path if this one does not suit, or to walk happily along this one if it is indeed our life’s way. Changing even the bad things that have gone before would fundamentally change who we are, and whether or not that would be a good thing, I believe, it is impossible to predict.
So I take my past experiences… and try to regret nothing." ? R.A. Salvatore
Pm workout
“Rack” Bottom-up Front Squats-no wraps, belted, 60 sec rest between sets
5x5-400lb(2 bricks, 6 tiles)
ATG Front Squats-
5x5-340lb
Leeman style RDL’s-5x15-270lbs
Nordic curls-5x10-bw plus 25lb
“A person who doubts himself is like a man who would enlist in the ranks of his enemies and bear arms against himself. He makes his failure certain by himself being the first person to be convinced of it.”-Alexandre Dumas
“A house cannot be made habitable in a day; and, after all, how few days go to make up a century.”-Bram Stoker
Super set-
Military Press-5x10-175lbs
Bent over row-5x5-375lb drop set to 5x5-325lb
?But the Hebrew word, the word timshel??Thou mayest?? that gives a choice. It might be the most important word in the world. That says the way is open. That throws it right back on a man. For if ?Thou mayest??it is also true that ?Thou mayest not.?
? John Steinbeck
?And the little screaming fact that sounds through all history: repression works only to strengthen and knit the repressed.?
? John Steinbeck
[quote]Alpha wrote:
You have been killing it man, 2-a-days are brutal![/quote]
Alpha dude! Thanks that means alot coming from you! Also, looking forward to you winning Marylands Strongestman!
Hanging leg raises-3x5-BW plus 75lbs
Kneeling Cable crunches-3x10-180lbs
Standing cable Oblique crunches-3x5-155lbs
Ab push outs-3x10-75lbs
“I’m not a fighter, but in my mind I’m fighting every day. ‘What’s new? What am I doing?’ I’m fighting myself. My soul is samurai. My roots aren’t samurai, but my soul is.”- Masaharu Morimoto
Super set:
Military press-5x5-190lb
Sled Rows-5x5-430lb
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Sled rows repeat
Sled rows-1x5-430lb
Lateral raises- 5x5-70lb
Sled rows-1x5-430lb
Lateral raises-5x5-65lb
Sled rows-1x5-430lb
Lateral raises-5x5-60lb
Sled rows-1x5-430lb
Lateral raises-5x5-55lb
Sled rows-1x5-430lb
Lateral raises-5x5-50lb
Sled rows-1x5-430lb drop set to
5x10-380lb
“We know what we are, but know not what we may be.”-William Shakespeare
“Laziness may appear attractive, but work gives satisfaction.”-Anne Frank
“I know you’ve heard it a thousand times before. But it’s true - hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.”-Ray Bradbury
Pm workout
“Rack” Bottom-up Front Squats-no wraps, belted, 60 sec rest between sets
5x5-450lb(1 bricks, 6 tiles)
5x5-400lb(2 bricks, 7 tiles)
ATG Front Squats-
1x5-340lb
4" deficit Leeman style RDL’s-5x15-280lbs
Nordic curls-5x10-bw plus 25lb
“First say to yourself what you would be; and then do what you have to do.”-Epictetus
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”-Norman Vincent Peale
Super set-
Military Press-5x10-180lbs
Bent over row-5x5-385lb drop set to 5x5-325lb
“Do whatever you do intensely.”-Robert Henri
“Hope and purpose in this world is living as best as you can and maybe having a life that gives back. But simply giving back isn’t purpose; it’s a branch of purpose, but it is not the trunk or root of the tree.”-Nick Vujicic
Hanging leg raises-3x5-BW plus 80lbs ,last set drop set- 1x5 40lbs,1x5 bw
Kneeling Cable crunches-3x15-180lbs
Standing cable Oblique crunches-3x5-155lbs
Ab push outs-3x10-100lbs
“The man who is swimming against the stream knows the strength of it.”-Woodrow Wilson
?If a warrior is not unattached to life and death, he will be of no use whatsoever. The saying that ?All abilities come from one mind? sounds as though it has to do with sentient matters, but it is in fact a matter of being unattached to life and death. With such non-attachment one can accomplish any feat.? ? Tsunetomo Yamamoto
-“If it was easy, it wouldn’t be worth doing” – I don’t know if I read this somewhere or if it just came from my mind, but I’ve been yelling it at my karate students, and myself, for the last 6 months or so lol
-“I am become Death, the Destroyer of Worlds.” – Vishnu to Prince Arjuna in the Baghavad Gita, as the former takes on his multi-armed form to convince the Prince fight for what’s right.
Conv.Deadlift-6x3-485lb from a 4 inch deficit , 60 sec rest between sets
Barbell Snatch-
3x3-140lbs
2x3-130lbs
3x3-110lbs
PM workout
Bent-over rows-
5x5-385lb
5x5-340lb
Weighted pull-ups:
2x3-BW plus 100lbs
4x5-BW plus 55lbs
4x5-BW plus 40lbs
4x5-BW plus 15lbs
Drop set-
1x2-BW plus 100lbs
1x2-BW plus 55lbs
1x2-BW plus 40lbs
1x2-BW plus 35lbs
1x2-BW plus 15lbs
1x5-BW
One arm rows-5x5-200lb
“If you want total security, go to prison. There you’re fed, clothed, given medical care and so on. The only thing lacking… is freedom.”
-Dwight D. Eisenhower
"I got a burlap sack, put a brick in the middle, and filled it with rags, corncobs, some Spanish moss, and sand. I hung that sack off the branch of an oak tree. I’d wrap my hands with a necktie of my daddy’s and punch at it. My mom gave me an hour a day. My brothers and sisters said, “Nah.” I said, “You’ll see.”-Joe Frazier
[quote]Seachel_25 wrote:
Again, I love the quotes!
I have two more for you:
-“If it was easy, it wouldn’t be worth doing” – I don’t know if I read this somewhere or if it just came from my mind, but I’ve been yelling it at my karate students, and myself, for the last 6 months or so lol
-“I am become Death, the Destroyer of Worlds.” – Vishnu to Prince Arjuna in the Baghavad Gita, as the former takes on his multi-armed form to convince the Prince fight for what’s right.[/quote] Seachel dudette! Thanks for the quotes and for stopping in! Good for you, students need a teacher willing to push them not just go through the motions. Also you’r a teacher that leads by example that what matters most! Also, I look forward to reading the Baghavad Gita, I’m not to familiar with Indian mythology.
Good to see you’re still working hard in here! I’m interested, are the snatches full Olympic style? If so, do you feel they benefit you in any particular area (upper back, hips?) or is it another main lift for you, looking for PRs? I’m always impressed with people who can throw big weights over their head, it really shows full body co-ordination and stability, and I was thinking of trying out some muscle snatches as per CT’s article as a shoulder exercise - perhaps I should consider learning the snatch though, any thoughts?