Deload continued this week until Thursday.
12/19/2013
BiggDogg Strongg Circus DB
120 x 3e
140 x 2e, 2e
160 x 3e <—PR
Speed Farmers with Rogue Handles
205 x 50ft x 5 sets
Got as low as 6.3s here
Starting to implement events back in. I will continue to follow my deadlift and squat days like normal. Press day will evolve and alternate between DB and Log as the main lift. My assistance day will probably incorporate a moving event and I will be adding a 5th training day which will be events and incorporate, yoke, farmers, stone over bar, and hussafell. Recovery is going to need to be prioritized and diet will need to be in line. It is time to officially start training specifically for the 185 pound World Championships.
12/21/2013
Wanted to do some events today specifically Yoke. Warming up I felt pretty sluggish. But my 625 set felt pretty good so I decided to max out and go for the gym record… 715 for 50ft with no drops. This was one of the biggest grinds of my life. Somehow I finished it without dropping. I was so smoked so I shut it down after this.
12/23/2013
Back Squat - 315 x 2, 365 x 1, 405 x 1, 425 x 1
315 x 4 sets x 3 reps with 90s rest
3s Paused Olympic back squats - 295 x 2 sets x 4 reps
Leg Curls - 2 sets x 10 reps then 2 sets x 10 reps with 13,10 partials
Bulgarian Split Squats - 60s x 6 reps, 70s x 2 sets x 6 reps
Calves and Abs
12/24/13
Strict Press - Rest Pause 195 3/0/0, 175 7/2/0
155 x 4 sets x 3 reps with 30s rest
Z Presses - 135 x 3 sets x 5 reps
Decline DB Pullovers - 3 sets x 20 reps with 30
Decline DB Flyes - 2 sets x 40 reps x 15’s
Wide Grip Chins ss with Straight Arm Pulldowns - 12/7/7 3sets x 15reps
OH Dick’s Press - 1 set x 95 x 6 reps, 2 sets x 100 x 6 reps, 1 set x 95 x 6 reps
Biceps - 4 sets x 10 reps
Planks - 3 sets x 1min
12/26/2013
Deadlift - 445 x 2 sets x 2 reps
425 x 2 sets x 2 reps
405 x 2 sets x 2 reps
Rest Pause Narrow Grip Neutral Chins - 25 x 11/4/2, BW x 8/4/2
Reverse Grip narrow Pulldowns - 2 sets x 11 reps
Meadows DB Row ss w/ DB Row - 100 x 8 and 8, then 90 x 8 and 8 for 2 sets
12/28/2013
BiggDogg Strongg Circus DB
120 x 5 each cleaned once
140 x 3 each cleaned once
160 x 3 each clean and pressed each rep
180 x 1 each clean and pressed each rep
Atlas Stones - 52in
225 x 4 sets x 3 reps
12/30/2013
BiggDogg Log
175 x 5 cleaned all
200 x 5 cleaned all
225 x 5 cleaned 2 (push jerked)
175 x 4 (split jerk)
225 x 3 (1 push jerk, 2 split)
Strict Press - 165 x 4 sets x 2 reps with 2min rest
Z Presses - 145 x 3 sets x 5 reps
Not a good day overall. I decided I need to split jerk the log to get my biggest 1RM.
12/31/2013
BB Back Squats - 435 x 1 (felt very good and was walked out)
315 x 5 sets x 3 reps with 90s rest
Paused Olympic Back Squats - 305 x 2 sets x 4 reps
Rear Foot Elevated Split Squats - 70s x 3 sets x 6 reps each leg
GHR - 2 sets x 8 reps, 1 sets x 6 reps
Weighted Crunches - 6 sets x 10 reps
1/3/2014
Deadlifts - 445 x 3
345 x 6 sets x 4 reps with 1 min rest
Stiff Legged Deads - 205 x 3 sets x 15 reps
Narrow Neutral Grip Chins Rest Pause Style with 30s rest
35 x 8/3/1
BW x 10/5/3
Chest Supported Rows - 60 x 4 sets x 8 reps
DeadStop DB Row supersetted with DB Row (2 sets total)
90 x 10,10
90 x 10, 8
Hanging Leg Raises - 3 sets x 10 reps
TRX Fallouts - 2 sets x 10 reps
1/3/2014
Deadlifts - 445 x 3
345 x 6 sets x 4 reps with 1 min rest
Stiff Legged Deads - 205 x 3 sets x 15 reps
Narrow Neutral Grip Chins Rest Pause Style with 30s rest
35 x 8/3/1
BW x 10/5/3
Chest Supported Rows - 60 x 4 sets x 8 reps
DeadStop DB Row supersetted with DB Row (2 sets total)
90 x 10,10
90 x 10, 8
Hanging Leg Raises - 3 sets x 10 reps
TRX Fallouts - 2 sets x 10 reps
1/4/2014
Yoke - 535 x 6 sets of 50ft then 1 set of 200 ft
Stone Over 54in Bar - 275 x 2, 325 x 1
1/6/2014
Log Clean and Jerk
240 x 2 reps
260 x 2 reps, 1 rep
Log out of rack - 2 sets of 6 reps with 210
CAT Strict Press - 165 x 4 sets x 2 reps with 60s rest
Chest Supported Row - 65 x 4 sets x 8 reps
Close Grip Bench Press with Shoulder Saver - 225 x 3 sets x 5 reps
Fat Grip DB Curls with 5s Eccentric - 30s x 3 sets x 8 reps each
Standing Calves - 210 x 4 sets x 210
Planks - 3 sets x 1min
1/6/2014
Log Clean and Jerk
240 x 2 reps
260 x 2 reps, 1 rep
Log out of rack - 2 sets of 6 reps with 210
CAT Strict Press - 165 x 4 sets x 2 reps with 60s rest
Chest Supported Row - 65 x 4 sets x 8 reps
Close Grip Bench Press with Shoulder Saver - 225 x 3 sets x 5 reps
Fat Grip DB Curls with 5s Eccentric - 30s x 3 sets x 8 reps each
Standing Calves - 210 x 4 sets x 210
Planks - 3 sets x 1min
1/7/2014
Back Squats - 445 x 1
325 x 4 sets x 2 reps with 90s rest
3s Paused Olympic Back Squats - 315 x 2 sets x 4 reps
Rear Foot Elevated Split Squats - 75s x 3 sets x 8 reps
GHR - 3 sets x 8 reps
Standing Abs - 3 sets x 10 reps with 170
1/9/2014
Box Jumps - 30in x 3 sets x 5 reps
Deadlift - 470 x 3 reps all deadstop. PR
345 x 8 sets x 4 reps with 60s rest
Stiff Legged Deficit Deadlifts - 215 x 3 sets x 15 reps
Narrow Neutral Grip Chins Rest Pause Style of 30s rest
40 x 7/3/2
BW x 13/5/3
Chest Supported Row - 65 x 3 sets x 6 reps
Meadows Row 50 x 10e then DB Rows 90 x 8e for 2 SETS
Hanging Leg Raises - 3 sets x 10 reps
1/11/2014
Circus DB Clean and Press - 140 x 8 reps in 40 seconds
140 x 7 reps in 40s (started with my left hand on this set)
Hussafell - 270 x 100ft,150ft, 250ft, 250ft
1/13/2014
Log Clean and Press - 260 x 1 and then 280 x 2,1
then Log out of rack - 220 x 3 sets x 2 reps
CAT OHP - 165 x 5 sets x 2 reps with 60s rest
Chest Supported Rows - 65 x 4 sets x 8 reps
Shoulder Saver Close Grip Bench - 235 x 3 sets x 5 reps
DB Hammer Curls - 30s x 3 sets x 15 reps
Planks - 3 sets x 1 min
1/14/2014
Back Squats - 355 x 3 sets x 3 reps ← these felt kinda shitty. Thinking about deloading next week after deadlifting and events this week.
Front Squats - 275 x 1, 2 , 3
Leg Press with Average Onyx Bands doubled up - 1 plate each side - 8 reps, 10 reps, 8 reps
GHR - 2 sets x 8 reps, then 1 set for 8 reps with a black mini band
1/16/2014
It was a scheduled off day but I think I want to throw in some med ball, speed, and easy cleans snatches on 2 of my off days. Nothing that is going to fatigue me in any way shape or form but almost like CT’s Neural Charge workouts to some degree. I like to feel explosive, bouncy, and athletic going into a contest.
So first I did 4-5 rounds of:
Med Ball Throw into wall x 5 reps
Overhead Med Ball Throw for hieght x 3 reps
10yd down crossover step 10yd back, working some lateral speed and change of direction (COD)
Then I did 3-4 rounds of:
Power Clean - Hang Clean - Jerk - rest 1 min - Power Snatch with 185
Then I finished with 4 hang cleans on my last set.
This session was short, but I took long enough rest between sets to make sure I would not fatigue. I felt great after and I plan on doing this about 2 days a week now.
1/17/2014
Deadlifts - 445 x 5 reps
Axle Deadlifts - 325 x 5, 335 x 5, 355 x 3, 5, 395 x 3, 3