07/11/2011
skwewtin
Warmup:
lying band abduction
other hip stuff
foam rolling
Buffalo Bar Box Squats with 200lbs of chain. all singles. did a bunch of sets with the bar first
139lbs 200lbs of chain
227lbs 200lbs of chain
315lbs 200lbs of chain
360lbs 200lbs of chain
404lbs 200lbs of chain
427lbs 200lbs of chain
447lbs 200lbs of chain
469lbs 200lbs of chain
GHR
b/wx5
15kg to chest x3x6
45 degree ext x3x12
Standing Spud Abs 3x8
Sled Drags
150lbsx3x200ft
68 Days out.
08/11/2011
Reverse Sled Drags
3x200ftx105lbs
My pitch to host a punk rock radio show at my university was accepted today. I start training on thursday, and i’ll be on air in a couple weeks! stoked
Shit thats awesome man…is it streaming online???
[quote]MattyXL wrote:
Shit thats awesome man…is it streaming online???[/quote]
It will be, yes. I don’t know my time slot yet, but I’ll be posting about it lots in here. Gotta drum up an audience somewhere.
Ha Ill be listening dude, just LMK when, please make sure some NYHC is fully represented.
Hey matty, if you give me a request, I’ll play it on week 2! ( my week one playlist is already made up)
09/11/2011
Warmup:
band three ways
grippers
rotations
pec stretch
lots of bar only bench sets
Bench
Barx a bunch
Bar avg bandx3
Bar avg band strong bandx3
40kgxavg band strong bandx3
50kg avg band strong bandx3
60kg avg band strong bandx3
70kg avg band strong bandx3
80kg avg band strong bandx3
Four Board Close Grip Bench, no bands.
140kgx3
150kgx3
160kgx3
170kgx1 - PR
Swiss Bar Floor Press
80kgx5
90kgx5
100kgx9
Swiss Bar Seated Press 3x12
CSR with chain. 100 reps in 5:04
D-Bell Curls 3x15-20
RIP to my Grandpa, one year today.
RDL up to about 400lbsx5 tomorrow.
11/10/2011
Had to train on my own today, in my schools gym.
warmup:
foam roll
stretching
hip opener thing
Romanian Deadlifts
135lbs x5
225lbs x5
275lbs x5
350lbs x5
360lbs x5
370lbs x5
380lbs x5 Added belt
395lbs x5 → PR
Speed Pulls. Straight weight, sumo stance
275lbs x6x1
Decline Abs 3x8
13/11/2011
Another day of poor benching.
Warmup
Band 3 way
Hex d bell holds
grippers
rotations
LOTS of foam rolling ( my back has been killing me after that RDL)
Close Grip Bench
Barx2x5
60kgx3
80kgx3
100kgx3
120kgx3 Added three board
130kgx3
140kgx3
150kgx3
160kgx1
170kgx3 Shirt on, regular grip
180kgx1 no board, touch
190kgx0
190kgx1 for an easy three board.
D-Bell Row 6x15
Rope Pressdown 3x10
D-Bell Curls 3x12
this would have been an okay session, if my b/w wasn’t so skyhigh this weekend. Bench is stressing me out.
Those were pretty serious RDLs.
I can’t offer any advice on bench. I’m hoping that you come up with the answer so I can steal it.
Ummm I have a request…Sick of it All “Step Down” may be one of my top 5 songs of all time…
[quote]giterdone wrote:
Those were pretty serious RDLs.
I can’t offer any advice on bench. I’m hoping that you come up with the answer so I can steal it.[/quote]
I’m glad that set of RDL’s got acknowledged haha, it was absolutely one of the hardest sets I’ve ever done. I’ve got three weeks of reverse band dl’s coming up to give me an idea of where im at for my meet, and after the RDL, i’m hopeful.
The bench is frustrating. I hate my shirt, and my backup shirt is way way way too big. The backup shirt is the loose metal bash I have on in the video, the shirt I planned to use it a 46 titan katana, which I hate. I wish my shirt work sundays were more like my raw bench wednesdays.
[quote]MattyXL wrote:
Ummm I have a request…Sick of it All “Step Down” may be one of my top 5 songs of all time…[/quote]
I can absolutely play that, good choice.
And now that Ive responded to the only two people who read my log, on to today’s training.
14/11/2011
Light Squat deload. We planned to do some double with roughly the weigh same we had used two weeks ago, but without the accommodated resistance. Here’s what I did. We have a full gear free squat next week ( even though my briefs wont be here in time…) so today was a nice easy to get out of the gear, and get some muscle work in. We had fun.
Warmup:
shoulder rotation and band three ways ( fucked something up on the bench last night)
lying band abduction
foam rolling
lots of hip stretching
Free Squats with the Safety Squat Bar
80lbsx3
167lbsx3
255lbsx3
299lbsx2
344lbsx3x2
355lbsx2x2
365lbsx2
Glute Ham Raises with weight to chest
10kgx5
15kgx5
20kgx8 i think, I’mm check when i post the video
10kgx2x10
One legged glute ham raises
Left legx 0,0,0
Right legx 0,0,1
Pretty stoked on that one rep with my right leg.
Spud Strap Abs 3x12
Sled Drags. This was awful. 3/5 of our guys got sick. 2/5 guys managed to run with the sled, including yours truly.
240lbsx2x200ft
DONE
15/11/2011
AM: HIIT
PM: nothing
We’ve got a new lifter joining us for the first time tomorrow, or attempting to at least.
16/11/2011
AM: HIIT
PM: DE Benching with swiss bar, later on
16/11/2011
Speed Bench, gettin jacked
Really weird and stressful day, got into the gym late because my car wouldnt start.
Anyway
quick warmup: bunch of band 3 ways and rotations, skipped my usual grip stuff
Swiss Bar Bench Press with Double Monster Mini Bands. Alernated between two different handles each set.
Barx3
50kgx2x3
57.5kgx2x3
65kgx2x3
75gx3
80kgx3
the last set was hard as shit, band tension feels like a lot more on this bar than the straight bar, and the handles are so fucking thick. I bruised my palms from squeezing it so hard. I didnt use wrist wraps today either, that didnt help.
D-Bell Press
60sx15
65sx15
70sx15
75sx19
Swiss Bar Ext 40kgx3x10
CSR with Chain 6x15
D-Bell Curls 3x10
17/11/2011
Training at my school again for some deads.
Warmup: foam roll, abductions, ham stretching blah blah
Sumo Deads
135 90lbs chainx1
185 90lbs chainx1
225 90lbs chainx2x1
250 90lbs chainx2x1
275 90lbs chainx2x1
295 90lbs chainx2x1
315 90lbs chainx1
365 90lbs chainx1 → belt on
405 90lbs chainx1
Nice work bro, I love the Swiss bar presses, wish I had access to one…I HAVE TO find a better gym.
Three Board bench up to 441.
Some assistance
You 3-boarded four-hundred and fourty one pounds!?!?