June 5th, cant make the gym tomorrow, did my upper workout a day early.
Trained with my dad today.
Warm up:
D-bell cleans 2x10
Neutral Grip Pushups 2x10
Face Pulls 2x10
Bench Press. Pinky on rings.
Barx3
135x3
185x3
225x3
275x3 2 board, paused
315x1 2 board, paused
335x0 2 board
a little let down with this. Dad went up to 3 single with 315 to the chest, and a triple with 295.
D-bell Press
70sx3x10
Pendlay Row ( first time with these, i like em. tough)
115x5x8
A1 D-bell Hammer 30sx3x10
A2 Reverse Incline Fly 15sx3x10
Finisher:
Circuit consisting of three rounds, went to failure on each exercise
-Inverted Row 3xF
-Plyo Pushups 3xF
June 8th, lower.
Pretty disappointing day,again. Might make the rest of the week a quick deload, get my programming in order, and get back to it next week.
Warm Up:
-V sit rollovers
-Groiners
-Fire Hydrants
All sets beltless today.
Deads
135x2
225x2
260x5
300x5
340x7
Ghetto GHR
3x8
Front Squat
3x10
Decline Abs
2x15
Seated Calf Raise
90x1x failure with 5 second negative
Finisher:
Paired trap bar deads and step ups for a few rounds.
upper accessory
simple 6 warmup.
Strict Press
90x5
100x5
115x14
100x15
Pullups
5x2
2x5
Incline Fat Bar Press
135x4x10
Ez Bar Curl
3x12
Pressdowns 2x15 paired with
Cable Curl 2x15
Upper training this morning
Warm up
30 minutes walking.
Lat Hangs
Band Pec Stretch
Band dislocations
Pullups 2x5
Bench
200x8
215x6
225x8
Flat D-bell Press 55sx2x16
A1 Wide Cable Row 4x15
A2 Pressdowns 4x15
Seated D-bell press ( no back support)
30sx8
50sx2x5
35sx2x15
Barbell shrug
225x3x20
Finisher:
Inverted Row
Depth Pushups
D-Bell swing
two rounds of max reps on each
gigantic lunch afterwards
ME Lower
Warm up
GHR 2x6
Mobility stuff
Kneeling Jumps 5x2 with 20lbs
Box squat with 80lbs hanging chain
135x2
185x2
225x2
275x1
295x1
325x1
325x1 ( form was awful, wanted another)
210x6
Deficit Deads
365x3
Unilateral leg curl 2x10
deload time
Fathers day conditioning:
70 ft car pushes x6
Hill sprints x6
Treadmill Sprints x6 , ramped up and back down.
exhausted
Mega Meathead Monday June 2oth
Warm up:
Band dislocations
Lat Hangs
Band pec stretch
3x
Chins 3x3
CG Bench
190x8
205x6
215x10
Seated Fat Bar Press 125x7x10
Neutral Grip Pulldowns 7x10
D-Bell Curls 5x10
Incline Skulls 5x10
D-Bell Floor Press with mini band 50sx2xmax reps
Mini Band BPA 2xmax reps
Hill sprints x6
FEELS LIKE IM JACKED, BROS
Upper
Chins
4x3
5x2
10x1
Close Grip Bench
175x5
200x5
225x8
Incline D-Bell Press ( palms in) 50sx5x15
One Armed Row 90sx6x10
V-bar Pressdowns 5x10
Ez bar curls 3x10
Lower
Agile 8 warmup
Low Box squat against blue bands ( set up with a pivot, got a little extra tension out of em)
135x2
185x2
225x2
275x2
295x1
315x1
335x1 PR
Sumo Deads 275x5x8
Unilateral Leg Curl 3x8
Cable Abs 3x10
BPA 3x15
Canada day, DE Upper.
warm up
BPA 2x12
Band Dislocation
Chins 5x3
Fat Bar Bench press. 45 second rest
95lbsx2x3
115lbs chainx4x3
115lbs more chainsx6x3
alternating grips on all sets.
added some bar weight after that, and did
CG Three Board Press 2x8
Chinsx 55 reps
Dips 100 reps
de lower
11 inch box squat
135x2x2
135x2x2 with 3 chain
155x4x2 with 3 chain
175x2x2 with 3 chain
175x2x2 with 4 chain
Deads
225x6x1 with double monster minis
GHR ( first time using a real GHR!)
8x2
Prowler ( first time using a real prowler!)
7 trips
ME Upper
this was my first day lifting in my new universities weight room, the place was surprisingly well equipped, lifting there will be a pleasure. it was HOT as FUCK though, I felt like throwing up as early as my warm ups.
ANYWAY
-Warm Up
Floor Press, pinky on rings. This has been a really tough ME exercise for me in the past, I’m going to be throwing them into the mix a lot more frequently.
95lbsx5
135x55
155x5
185x5
205x5
230x5
190x2x8
Chins 7x3
Incline D-Bell Press ( palms in)
70sx3x10
D-Bell Row
105sx4x8
Pressdowns
3x10
ME Lower at my uni today.
I’m starting to shape up and work on my weaknesses more, I’m going with one of my most dreaded ME lifts for the next while, 11 inch beltless box squats. Today was the first day since my weight started coming down that I’ve felt any weaker, could be due to the extreme temperatures in the weight room though, not sure.
11 inch box squats ( all sets beltless)
95x3x5
135x2x5
155x2x5
185x5
205x5
245x5
275x5
220x8
Pretty pathetic 5RM, at least now I know what to work on.
Rack Pulls off of pin 2 ( beltless unless noted otherwise)
225x3
275x3
315x3
365x3
405x3 ( belt)
Haven’t done any rack pulls in forever, about time to bring them back into my assistance rotation.
RDL
135x2x12
155x10
185x8
45 Degree Back Ext
3x12
Cable Abs 3x10
DE/ RE Upper.
Still training at my uni’s weight room, first time benching there, my set up was all messed up. I hate the benches their, none of the j hooks seem to be at a good height for me.Im benching in one of the racks next week.
Anyway, check it out
Warm up
2x10 Lat Pulldowns
2x10 Face pulls
2x10 reverse fly
DE/RE Bench (straight weight) ( all sets were middle finger on rings)
155x8x3
180x2x15 ( close grip)
Seated Press
135x4x8
Dips ( paired with one arm rows)
8x10
D-bell Rows
85sx5x10
110sx3x10
DONE
cant wait to squat and pull this weekend
DE Lower, my favorite session of the week.
Warmup:
-groiners
-mountain climbers
-v sit rollovers
-fire hydrants
All beltless, again.
Box squat ( 9 inch box, with 1 inch foam)
135x3x2
155x3x2
175x3x2
190x3x2
Super fast today.
Moved on to deads.
This was a great session for me, as i came to a bit of a revelation. Now, let me preface this by saying that I’ve never been completely comfortable with my deadlift technique. Which, for a while now, has been a wide conventional stance with my hands outside of my legs. Using this set up I did
245x9x1
these all felt okay, but as I went to pull my next single, i tried something a little different. I pointed my toes outwards, move my legs out very, very slight and and grabbed INSIDE my legs, putting my index fingers on the right where the knurling ended. With this, I gave a great pull and ripped up:
245x1
It felt great, and I felt comfortable with my deadlift technique for the first time ever. It was also FAST. way faster than my first 8. So with this this chance in stance, i went on to:
275x1
295x1
315x1
All of which looked faster than any of my first 9 singles with 245 did, when i reviewed them on video. Pretty excited, can’t wait to try some more things out and see where this takes me.
Assistance stuff:
45 degree back extension:
65lbsx4x8
Lying Leg Curls
3x15
Decline Abs with d-bells overhead
3x10
July 11th, 2011.
Floor Press bunch of accessory stuff.
Warmup
-rear delts
-chins 4x4
-band pec stretch
-band dislocation
Floor Press
barx3
115x3
155x3
175x3
195x3
215x3
240x3
190x8
dropped the weight and did some…
Floor JM press
115x3x10
Chins- 10 sets between all of that stuff.
Standing Press 3x8
Face Pulls 3x10
Incline D-Bell Ext 3x15
Ez bar curls 3x12
Rest day:
100lbs sandbag carry up and down my hill x 26 trips
July 13th, ME Lower
Warmup:
lats and pec were tight and stiff, worked on that a little, then did my hip mobility warmup
Box Squat (same everything as last week)
Barx2x3
135x3
155x3
185x3
205x3
225x3
245x3
275x3
295x3
315x3
250x3x5
Sumo deads off Pin 1
225x3
275x3
315x3
365x3
405x3
445x1
at this point something kinda weird happened, this old man approached me about playing football for my school. i talked to him for a few minutes, then did this
495x1 and fucked up my back and right hamstring a bit.
Stretched and worked the pain out and then
Standing leg curls 3x10
Decline D-Bell abs 3x15
Decided to do some b/w 45 degree extensions to get some blood into my back, and to stretch it out in the bottom position. Did my first set of twenty, then the old man approached me again asking if i would actually consider playing.
Did two more sets of twenty, met Coach Brady.We shot the shit some more and he went to get the coach. they asked me about my height and weight and lifts and speed and stuff. and got an invite to come and check the team out this week.
July 15th, 2011
DE/ RE bench with a messed up back.
Figured I’d have no trouble with my DE day, as long as didn’t arch my back, and just went for a flat set up. Worked out fine. Session broke down like this.
DE/RE Bench
Barx2x3
95x2x3
135x2x3
1502x3
165x4x3
190x14
190x12
Assistance work:
12 sets of chins with various grips, done before and after the bench
5 sets of high rep dips done after the benching.
Felt great, all around. My back even felt a little better after hanging on the pullup bars so much. Getting up off the bench between sets was a bitch, though.
Had to skip my DE lower as my back felt like shit, and I was out of town. Got back in early this morning after an ill conceived weekend of drinking and hardcore shows. Blegh, I need to take better care of myself. Still went in for my ME Upper today, and things went better than expected. A skinny kid asked me for advice today, so even if the workout had sucked, at least i helped someone.
ANYWAY
ME Upper, July 18th.
Medium Grip Floor Press, all singles
Bar
135
155
185
205
225
245
255
265
275
285
missed on 295
was in a huge rush, so i didnt get to do the assistance work that i would have liked. instead i did
Incline D-Bell Ext 6x12-20 low rest
Wide Grip Pulldowns 3x12
Lateral Raises 3x15
hurried home after that, I told my little bro that id take him to the new harry potter movie tonight