Friday March 25, 2011
Jump Rope
Soft Tissue
Mobility Work
Foam Box Squats w/ light bands
Bar x 5 x 2
150 x 5
200 x 5
240 x 5 x 2
*All of these felt fucking horrible
Box Squats(Parallel)
*I wanted to try my friends Metal Ace briefs on. They were a little loose around the legs and WAY too loose around the hips, but I still got 80lbs out of them. Not sure how good that is though.
250 x 3
330 x 1
380 x 1
420 x 1 (My goal was 4 plates, but I forgot that the bar I was using is 60lbs so I ended up doing 420lbs. I’m not complaining)
Glute-Ham Raises
5 x 10
Weighted Back Raises
2 x 10 @ 25lbs
3 x 10 @ 35lbs
Side Bends
4 x 12 @ 65lbs
-The day ended up being better than I was expecting, it was just really slow to get going. My face, neck, and abdomen are still sore as hell after the sparring on Wednesday. It was the first time I sparred in nearly 4-5 months so I got my ass kicked pretty good.
Saturday March 26, 2011
Treadsled
Soft Tissue
Mobility Work
Speed Bench w/ Mini bands
8 x 3 @ 135lbs
Overhead Press
4 x 10
Pullups
4 x 10
Band Face Pulls
3 x 10
Monday March 28, 2011
Jump Rope
Soft Tissue
Mobility Work
Deadlift
135 x 8 x 2
225 x 5
275 x 5
315 x 3
335 x 1
355 x 1
375 x 1 (10lbs PR)
380 x 1 (PR)
*Add 2 chains
315 x 3 x 2
Chain Reverse Hyper
3 x 12
Hanging Leg Raises
3 x 10
-I probably could have pulled 385lbs but I was already 15lbs over my previous max and didn’t want to get greedy. I changed my form a little bit and got my but down lower. This helped me get more speed off the floor and also helped alleviate the back pain I used to keep getting when I pulled.
Tuesday March 30, 2011
Treadsled
Soft Tissue
Mobility Work
Bench Press
135 x 10
185 x 8
215 x 1
235 x 1
255 x 1 (10lb PR)
225 x 3
225 x 3
Dips (1 chain hanging around my neck
5 x 12
DB Rows
5 x 8 @ 100lb
Band Pushdowns (light band)
5 x 20
Seated Power Clean
3 x 10
-Felt great today and smashed my bench record. I got my order from EFS once I got back from the gym. My EFS heavy knee and elbow sleeves fit pretty snug and I’m sure they will last a while once they start to stretch and I grow more (I got XXL on both since I heard they run big and I don’t want a lot of pop, just enough to keep my joins warm and somewhat stable). The EFS super heavy wrist wraps 60cm offer a ton of support, but I almost wish I had ordered 80cm instead. I feel that with 80cm, especially with the EFS super heavy, which you REALLY have to crank down on, I can get a lot more with less risk of popping the stitching around the velcro. I also ordered a pair of Metal Pro Briefs at a size 40, but with 23in thighs, I couldn’t get them over my legs. I had to send them back and exchange them for 42s which will hopefully be here sometime early next week. Overall, I’m happy with my purchases and they are some great products.
Friday April 1, 2011
Treadsled
Soft Tissue
Mobility work
Squat w/ light bands
w/Box
100 x 5
150 x 5
200 x 5
240 x 3
w/out box
240 x 2 (Got on my toes on the second rep so I racked it)
240 x 3
240 x 3
240 x 3
w/ knee wraps
290 x 3 (Got off balance on third rep which made my strain my calf, hopefully it heals pretty quick)
Speed Deadlift w/ Minibands
135 x 1 x 4
185 x 1 x 3
Chain Reverse Hyper
3 x 10
Lying Leg Curls
3 x 10
Band Pulldown Abs
5 x 20
-Got my order of Anaconda and I look forward to using it. Hopefully I’ll get the new briefs early next week in the proper size this time.
Saturday April 2, 2011
Soft Tissue
Mobility Work
Speed Bench w/ 4 chains
115lbs x 3 x 9
Fat Grip Floor Press
135 x 8
185 x 6 x 2
Bent-over Row
5 x 10
Chest Supported Row (wide, horizontal handles)
4 x 8
Cross Body Hammer Curls
3 x 15
-The grape flavored Anaconda is pretty good and it mixes smoother than anything I have used before. Day 23 or 24 of my halodrol cycle and it has gone pretty well.
Monday April 4, 2011
Treadsled
Soft Tissue
Mobility
Deadlift
135 x 5 x 2
185 x 5
225 x 5
275 x 1
315 x 1
335 x 1
355 x 1
375 x 1
385 x 1(PR)
w/ 2 chains
315 x 3
315 x 3
GHR w/ miniband
2 x 8
Hanging Leg Raises
3 x 6
-Kept volume pretty low since I felt like shit. I could use more sleep.
Tuesday April 5, 2011
Treadsled
Soft Tissue
Mobility
Bench Press w/ 2 chains**
135 x 5 x 2
155 x 5
185 x 5
*2 board
205 x 3
225 x 3
*3 board
225 x 3
245 x 2
Incline Bench Press
135 x 10 x 4
Pullups
5 x 10
Band Facepulls
3 x 10 (very slow, holding the contraction for a few seconds)
**I basically doubled up the chains instead of folding them in half like you usually see. This way it basically make this little ball of chain that hits you a lot quicker. It basically just made the accommodating resistance a lot less gradual that it would have been had I set up the chains normally.
Friday April 8, 2011
Treadsled
Soft Tissue
Mobility
Box Squat w/ ~150lbs band tension
Bar x 5
100 x 5
150 x 2
200 x 2
w/ briefs
240 x 2
290 x 2
310 x 2 x 3
240 x 2
GHR w/ back extension
3 x 10
45 Degree Back Raise w/ miniband and scapular retraction
3 x 10
Decline Situps
4 x 20
-Still learning how to use my briefs.
Saturday April 9, 2011
Treadsled
Soft Tissue
Mobility
Speed Bench w/ Minibands
105 x 3 x 10
Close Grip Bench Press
185 x 5
205 x 5
225 x 5 (Rep PR)
Seated Cable Row
4 x 10
Chest Supported Rows (wide handles)
1 x 8
1 x 10
1 x 15
Cable Pushdowns
2 x 20
2 x 15
-A good day in my book, but I got a really wicked headache after.
Monday April 11, 2011
Treadmill
Soft Tissue
Mobility
Rack Suspended Good Mornings
135 x 5
185 x 5
225 x 3
275 x 3
295 x 3
315 x 5
335 x 1
Back Extensions
3 x 10
Pulldown Abs
3 x 15
Tuesday April 12, 2011
Treadsled (warm-up)
Prowler Sprints
50m x 20
Miniband Goodmornings
100 total
Standing Calf Raises
100 total
Stretching
-I wanted to get some conditioning and recovery work in. My back is knotted up pretty bad after max effort work yesterday.
Wednesday April 13, 2011
Treadsled
Soft Tissue
Mobility
Bench Press
95 x 5
135 x 5
185 x 5
225 x 1
245 x 1
265 x 1 (10lb PR)
One-arm DB OHP
5 x 10
Face Pulls
3 x 12 (slow eccentric and concentric)
Chest Supported Rows (horizontal handles)
3 x 10
Low Incline DB Flyes
20, 15, 12 (increasing weight each set)
-I couldn’t get focused at all today, but somehow I still pulled a 10lb bench PR out of my ass. I just sandbagged my assistance work. Ready for a nap.
Friday April 15, 2011
Jump Rope
Soft Tissue
Mobility
Box Squats w/ Average Bands ( 150lbs band tension)
110 x 5
150 x 3
*w/ briefs
200 x 3
240 x 2
290 x 1
310 x 1
330 x 1
Bulgarian Split Squat
3 x 10
45 degree Back Raise w/ monster minis
3 x 10
Leg Press
2 x 15
Hanging Leg Raises
10, 10, 8
Saturday April 16, 2011
Treadsled
Soft Tissue
Mobility
Speed Bench w/ 2 chains
115 x 3 x 6
Floor Press
135 x 5
135 2 chains x 5
135 4 chains x 5
155 4 chains x 5
135 4 chains x 5
Barbell Rows
5 x 10
A1. Facepulls 3 x 10
A2. Pushdowns 3 x 15
Monday April 18, 2011
Jump Rope
Soft Tissue
Mobility
Deadlift
135 x 10
155 x 8
225 x 5
275 x 3
315 x 3
335 x 1
355 x 1
375 x 1
395 x 1 (10lb PR)
365 x 1
315 x 5
45 Degree Back Raise w/ Buffalo Bar
5 x 10
Decline Sit-ups
4 x 20
Cable Curls
3 x 10
Fatbar Deadlift Holds
2 x time
-It’s about time for a deload. Guess I’m just going to take it easy for the rest of the week.
Tuesday April 19, 2011
Recovery Day
A1. GHR 3 x 10
A2. Reverse Hyper 3 x 10
Band Facepulls
3 x 12
Band Goodmornings
2 x 20
-Went really light on everything. Just wanted to get some blood flow to my legs and back after yesterdays deadlifting.
Wednesday April 20, 2011
Jump Rope
Soft Tissue
Mobility
Floor Press w/ 2 chains
95 x 5
135 x 5
185 x 5
205 x 3
215 x 3
225 x 1
Dumbbell Press
3 x 10
Pullups (various grips)
50 total
Band Upright Rows
3 x 10
Friday April 22, 2011
Jump Rope
Soft Tissue
Mobility
Squat w/ Light bands
110 x 5
150 x 3
200 x 3
240 x 2 x 8
Deadlift w/ minibands
135 x 1 x 6
Chain Reverse Hyper
3 x 12
Blast Strap Fallouts
3 x 10
Saturday April 23, 2011
Jump Rope
Soft Tissue
Mobility
Bench Press w/ 4 chains
135 x 3 x 8
JM Press
4 x 5
Dips w/ 2 chains
4 x 10
Bent-over Row
5 x 10
Chest supported Row
3 x 10
Cable Curls
3 x 10