Grip it Rip it

Training Training Logs
21

January 22, 2014

DE upped

A - Bb bench; 8x3 @185. Various grips
B1 - chins; 45x3, 60×3, 75×3, 75×3, 50×5
B2 - close grip bench; 185x15 × 5sets
C1 - Db row; 80×12, 95×12, 105×12
C2 - Db trap 3 raise; 10x12, 12.5×12, 15×12
D1 - Db rear delt fly; 20×12, 20×12, 25×12
D2 - Bb curl; 80×12, 90×12, 90×12
D3 - Bb holds; 315x35secs, 35s, 30s
E - straight arm pulldown; 3 sets

Pretty good lift. My bulletproof coffee came in. Stuff is actually awesome. Its like addarall haha was so focused its ridiculous, no jitters.

22

Friday, January 24, 2014

ME Lower

A - Bb back squat; 275x3, 315×3, 355×1 (failed on 2nd) 315x3

B1 - Bb RDL; 315X6, 335×6, ×6, ×6
B2 - Db split squat; 100x6, 105x6, ×6, ×6

C1 - GHR; BW x 10x4sets
C2 - reverse hypers. Dont have a machine to strapped weights onto my legs. 6x20, 10×20, 15×20, 30×20

D1 - SWB hammy curls; 20x3
D2 - calf raise on hack squat; 3p x 12, 4p x 12, ×12

Thinking about getting lifting shoes. I squat pretty narrow so. Also going to do a ton of GHR work and reverse hypers. Wish my gym had a machine. Ill juat have to find a way to safely strap weight in

23

Saturday, january 25th, 2014

ME Upper

A - Bb bench; 315x3, 305x3, 295x3, 275x6

B1 - Db NG Seated shoulder press; 75x12, 85×12, 85x12
B2 - pullups; BW x 20, 18, 15

C1 - meadows row; 115x5, 125x5, 125x5. Sans straps
C2 - Db ext. Rotation on knee; 17.5x12x3

D - 2 handed farmer walk; 120s x 50m x 2

E1 - facepull; 20reps x 3sets
E2 - offset Db curls seated; 35x12x3

Couple sets rev hypers and GHR

One upped my 315 from the previous week.

24

Sunday, January 26th, 2014

Active recovery as per usual.

Lots of GHR, rev hyper and good morning work. Monday and Tuesday will be off days. Wednesday ( DE lower) thursday, DE upper. Got some bands and olympic shoes should be in Tuesday or Wednesday.

Pretty amped

25

Wednesday, jan 29
DE lower
A. Bb squat w bands; 8x3. 155 w bands

B1- bb hip thrusts; all reps pauses. 365x5. 405x5 x 4 sets
B2. Db bulgarian splut squat ff 2" elevated. 55x6x5sets

C1. Bb good morns; 155x10x3sets
C2. Calf raise on hack. 3px20x3sets

D. GHR. BWx20,20,16,17

26

Thursday, jan 30

DE upper.

A. Bb band bench. 8x3. 175lbs

B1. Chins; 60x3, 80x3 (straps) 85x3 (straps) 80x3x2 ( no straps)
B2. Close grip bench. 225x10x5sets

C1. Db row ( straps): 120x20x3sets
C2. Trap raise. 17.5x10x3sets

D1. Machine Rear delt fly. 190x20x3sets
D2. Bb curls. 90x10x3

27

Mannn…120x20 is my Pr and you hit it for 3 sets lol

28

Straps though chobbsy

Saturday, feb 1, 2014

2nd cycle of westside.

A. Bb back squat; 275x5, 295x5, 315x5 (pr)

B1. Db walking lunges; 60x8/, 70×8/leg×4seta
B2. GHR. 40x6, 45×6, 50×6, 55×6×2sets

C1. Bb hip thrusts, paused; 275x12x3sets
C2. Rev hyper; 30x10, 45×10, 60×10

5th rep of 315 was rather tough. GHR I hold the dumbbell between my abs and chest. Rev hyper I do on the GHR machine and strap weights onto my ankles.

Fighting some cold. I work outside so its tough to fight it off. Been doing alright as its not full blown. Surprisingly good lift considering I felt like a sack of potats before. First time going heavy in my oly shoes. I like them. I dont go ass to grass anymore, more parallel. Nice and firm

ME upper toml

29

Sunday, feb 2, 2014

ME UPPER

A. Bb incline press; 225x5, 245Ã??3, 245Ã??5, 255Ã??5, 265Ã??3

B1. NG chins; BW, 20, 22, 18
B2. Db NG bench; 95x12, 105x12, 105x11

C1. Kroc row. (straps) 105x30, 110x30x2
C2. Rear delt fly. 3sets x 20reps all paused.

D1. Db farmer walk. 100s x 75m x 2sets
D2. SA Db shrug; 105x20/, 115x20/

Not bad lift. Picked up some ZMA

30

Wednesday, feb 5, 2014

DE lower. Wk1 cycle 2

A. Bb band box squat; 155x2x8

B1. Bb GMs; 185x10x4
B2. SL Bb hip thrusts; 90x10x2, 80x10x2

C1. GHR. BW x 20, 15, 20, 20, 25
C2. Rev hyper. BW x 20, 15, 20, 20, 25

31

Thursday, feb 6, 2014

DE upper. Week1 cycle 2

A. Bb band bench. 175x3x9. Varying grips

B1. Db inclinde. 95x10. 100X10. 95x10. 105x10
B2. chinups, 10sec clusters. 75x4C x 4 sets

C1. Seated cable row. 210x10. 250x10. 237x10x2
C2. Face pull. 12x4

32

yesterday had an absolutely horrendous lift. worked up to 315x3x2 on squat and left, my hips felt like they were going to snap. rolled when i got home. rolled a lot today, they are still locked but loosening.

Sunday, feb 9th, 2014

ME upper. week 2, cycle 2

A. Bb incline; 135x5, 185x5, 225x5, 255x5, 265x5 (pr), 275x3(pr)

B1. NG chins; BW x 24, 21, 20
B2. Db NG bench; 110x12, 115x11, 110x11

C1. kroc row; 120x25x3
C2. band pull aparts;20x3

D1. Db farmer walk. 110x75m x 2
D2. SA Db shrug; 120x20/ x 2

i must rollllllll tonight

33

Wednesday, feb 12. 2014

DE lower. Cycle 2 week 2.

A. Bb band squat. 8x2. More band tension. 145 bar weight

B. SL Bb hip thrusts. 4x10 @80lbs

GHR. 35 reps

Hamstrings were absolutely ruined from mondays sprints wow.

De upper tomo the cycle 3 w deadlifts on sat

34

Thursday Feb 13. 2014

A. BB band bench. 185x3x8

B1. Db incline press. 105x10x3
B2. Chin up clusters. 80 x 4C x 3

C1. Cable row. 237x10. 250x10. 265x10
C2. Face pull. 12 reps x 3 sets

35

Saturday. Feb 15th. 2014

Cycle 3. Week 1.
ME lower

A. BB dead. 315x5. 365x5. 385x5

B1. Bb front squat. 1858. 2058. 2157. 2158
B2. Db split squat. 70x10. 80x10. 85x10. 90x
10

C1. GHR. 1 chain around neck x 10x3
C2. Rev hyper. 55x10x3

Deads felt solid. Get 4 next week plus a little more volume. Me upper tomo

36

Sunday Feb 16th 2014

ME upper. Cycle 3 wk 1

A. BB OHP; 155x5, 175x5, 180x5, 155x10

B1. NG chins; 55x5, 65x5, 60x5, BW x 22
B2. Close grip BB bench; 185x15, 205x15. 225x15x2

C1. BB row; 225x10x3
C2. BB shrug; 225x20x3

First time doing standing strict OHP my triceps were so pumped/fatigued. The CG bench only added to it. Chins were tough though haven’t deadlifted in awhile so maybe my back was a bit taxed from yesterday.

A few winter football practices this week so I will prob be a little more fatigued than usual.

37

got all my workouts in. just wasnt able to post them. here they are.

Wednesday, Feb 19th, 2014.
DE lower; cycle 3 wk 1

A. box jump; 8x3 @36inches

B. Bb back squat. 275x8x4

C. Bb RDL; 275x10, 295x10, 315x10x2

D. ham curls, negatives; 135x6/leg. 160x6/leg x 2

38

Thursday, feb 20th, 2014
DE upper; cycle 3 wk 1

A. plyo pushup. ill get heights forgot tape measure. 8 x 3

B1. Bb incline press; 205x12, 215x12, 235x10. 225x12
B2. Kroc row; 120x30, 27, 25, 20

C1. tricep dip; 70x10, 90x10, 100x10
C2. seated db offset curl; 30x12, 35x12x2

39

Saturday, feb 22nd 2014
ME lower; cycle 3 wk 2

A. Bb deadlift; 365x5, 405x5, 425x3

B1. Bb front squat; 215x8, 225x8, 235x8
B2. Db split squat; 90x10, 100x10, 105x9

C. GHR; 1 big 1 little chain. x 8 x 3sets

getting stronger slowly but surely.

going to wake up early tomo, team canada goes for gold. then hit the ME upper lift