Giver Buck 20

Training Training Logs
81

This trap bar is shit

82

Don’t sweat past mistakes man. Learn and kill.

83

Feb. 18

LTT Upper week 1

Warmup

Bench
barx10
95x2x5
135x2x5
165x20x3 in 9:15

SS Bench
225x5
275x5
315x8 (lost it on 7)

ss1-DB Shoulder Press
35x4x20,20,[15,5][15,5]

ss1- Kroc Row
75x4x20ea

ss2- Hammerstrength Incline
*185x15,14,12,11

ss2-Facepulls
120x4x15

ss3- Mini band overhead ext
single arm 2x20, [15,5]
double arm x1x20

ss3- Lateral Raise
20x3x10

84

feb 18 evening

Warmup

LTT deadlifts missed from tuesday

Conventional
barx10
135x5
225x2x5
245x20x1 in 6:15

85

Feb. 21

Had to workout at a gym in my parents town. It was terrible. You werent allowed chalk and the bench racks werent adjustable and were too high for me to unrack with a proper setup…

ME Upper

2 Board Press (paused)
barx10
95x5
135x5
185x5
225x5
245x3
275x3 Add 2 board
315x3
335x3
345x3
365x4 help on 5, my hands slid out atleast a couple inches by the last set otherwise I think I had 5. 3 rep PR

DB Bench
50lbsx3x1:00 Mostly included me benching for 35secs and then laying in agony with the dumbells for the remaining time, periodically attempting a few reps…

SS1- SOHP
70lbsx20,15,12,10

SS1- Pullups
4x20,15,12,10

SS2- Dips
20,15,12

SS2- Rear Flies
20lbs x3x12 (easy)

86

Feb. 22

LTT Lower week 2, 7 weeks till Nationals

RDL Accessory

87

Feb.22

DE Lower Week 2 LTT

Warmup
Stomps
Swings
Rollin

SSB Squata to parallel foam box
barx10
115x2x5
155x2x5
205x25x2 in 10:48

Conv Deads +60lbs chain
135x5
135x5 +chain
225x5
25 +chain x20x1 in 5:52

RDLS
135x5
225x5
315x20 (13,3,3,1) Video above

SS- Goblet Squat
80lbsx4x12

SS-GHR
BWx4x12

88

Feb. 24

LTT Upper Week 2

Warmup

Floor Press
barx10
95x2x5
135x2x5
175x20x3 7:49

Illegal Wides
135x5
185x5
225x15

Pinky on Rings grip
225x14

SS1- DB Shoulder Press
45x15,10,10,9

SS1- Chest Supported Row
2psx20,15,15,15

SS2-Dips
3x25,25,20

SS2-Machine Shrugs
230x3x20

89

Missed logging this workout from thursday

Feb. 23

RE Squats
barx3x10
95x2x5
135x2x5
185x5
225x5
275x3 add rehbands
315x3
365x3
405x2x3

90

Feb. 25

ME Lower Reverse Green Band Squats
Warmup
95x2x5
135x5
185x5
225x5
275x3 Rehbands
315x3
365x3
405x3 Add bands
455x3 Add belt
495x5 +4 rep PR Video Later

Leg Press
3ppsx 3x1:00min (1min rest between sets)

Done about an hour later
5min bike

Paused Deads
135x8
185x8
225x8
275x8
315x8
365x8

Ab Pulldown
SPRI Red band 4x20

Hanging Leg Raises
4x15

91
92

Fat grip bench fr0m yesterday

93

Tuesday Feb 28

ME Upper

warmup

FatGrip Bench Press
barx10
95x2x5
135x2x5
185x5
225x5
245x3
275x3
295x3
315x4 help for 5

DB Incline
40lbs x3x1:00min

ss1-Pushpress
135x15,12,12,10

ss1-Pullups
20,15,12,10

ss2-Bicep Curls
25lbsx3x12

ss2-Rear Flies
25lbsx3x12

94

Feb. 28

LTT Lower

warmup

Squats to Parrallel box +50lbs chain
barx3x10
95x2x5
135x5
185x5
210x20x2 9min something, i seem to have misplaced my log book…

Conv Deads
225x20x1 +100lbs bands

SS1- Goblet Squat
85lbsx4x12

SS1- DB RDLs
90lbsx4x12

SS2- Pistols
3x10ea

SS2- Green Band Pullthroughs
3x15

95

Feb. 29

Shirt Work

Warmup

Bench
135x5
185x5
225x5
265x3
275x2
315x1
2 board 365x1
Add shirt
board work to 405x2 to 1 board

raw 3board
315x5
335x5
345x5

Rollouts
3x20

Delt Flies
15lbsx3x20

96

Mar. 1

ME Lower

Warmup

COnv. Deads
135x5
185x5
225x5
275x5
315x3
365x3
405x3
425x3
445x3
455x3 over 50lbs PR

Front Squat
135x5
185x5
225x20 [15,5] 1:15 shaved off over half the time

SS-Farmers walk
2-45 per torpedo x4x40m

SS-Sumo GMs
135x4x12

97

Conventional PR

98

Mar. 3

LTT Upper week 3

Warmup
Bench +choked minis
barx3x10
95x2x5
135x5
165x20x3 in 7:52

Hammer strength Incline
1pps 3x1:00min

PM
Warmup

SS1- DB Floorpress
60x4x20

SS1- Kroc Row
85x4x20

ss2- Mini Band Overhead tri extensions
4x20ea

ss2- DB cleans
30x4x15

Mini Band facepulls
100

99

Mar.5

ME Upper Intensification week 1!

6 weeks from Nationals

Warmup

CGBP
barx2x10
95x2x5
135x2x5
185x5
225x5
245x5
275x3
295x3
315x1
325x1
335x1
345x1
355x1 Current 74kg national record

Ill Wides
225x6
245x6
275x6
285x6 10lbs PR

Chest Supported Row
150x2x10
170x2x10

Facepull
140x4x12

10 min Incline treadmill walking
spd:3 Incline:15

100

Mar. 6 2012

DE Lower

Warmup

Parallel Box squats +100lbs bands
barx10
95x2x5
135x2x5
185x3
215x10x2

Squats
275x2
315x2
365x2
405x1 missed two, lesson learned wasn’t tight enough head wasnt in it. I shouldnt have squatted after my speed work. Havent missed 405 in a long time just ruined my workout. Live and learn.

DE Deads +100lbs bands
135x5
185x5
255x10x1

SL Sumo Deads
275x6
315x6
365x6
375x6 +10lbs

Back Ext
4x12 +45lbs

Ab Rollouts
4x20