Kjmont's Extended Offseason

Training Training Logs
61

Friday - Bench
A. Pause Bench
2 x 5 w/ 95
2 x 3 w/ 135
195 x 3
210 x 3
225 x 3
240 x 3
255 x 3 (RPE 9 - 9.5)
225 x 8 touch and go (RPE 10)

B. CAT Bench - 6 x 4 w/ 185
2 x 4 w/ forefinger next to smooth
2 x 4 w/ thumb away from smooth
2 x 4 w/ pinky next to rings

C. Wide-Grip Pause Bench - 2 x 6 w/ 205 (RPE 8)
D. Dead Bench - 6 x 1 w/ 240 (60 sec rest, RPE 9)

E. DB Flies - 50 x 8, 2 x 7 w/ 50 (RPE 10)
F. DB Front Raises - 3 x 3 w/ 35 (RPE 9)
G. DB Hammer Curls - 3 x 5 w/ 35 (RPE 8)

Fuck…too much volume…

62

New Diet because my weight isn’t moving…

Meal 1 ? 6 whole eggs, 1 tbspn coconut oil, ¼ cup oats (36, 27, 41)
Meal 2 ? 2 scoops MAG-10, nuts (20, 11.5, 16)
Meal 3 ? 6 oz grassfed beef, 1 cup brown rice (48, 42, 12)
Meal 4 ? 2 scoops MAG-10, finibar (35, 51, 8)
TRAIN ? 5 scoops Plazma (60, 152, 0)
Meal 5 ? 2 pulses MAG-10 (40, 23, 0)
Meal 6 ? meat, white rice (80, 87, 12)

319 P, 397 C, 109g F

63

Saturday - Squats
Warm up
3 x 6 bw bulgarian split squats
3 sets of 10 sec glute stretches

A. Squats (in jordan low boxers)
2 x 3 w/ 95
135 x 3
added belt
175 x 2
205 x 1
added wrist wraps
245 x 1
275 x 1
295 x 2, 295 x 1 (RPE 10) ← This HAS TO BE a triple next week

B. Yoke Bar Pause Squats (in oly shoes)
165 x 3
2 x 5 w/ 195 (RPE 9, 10)

C. Trap Bar Podium Deads - 6 x 1 w/ 240 (60 sec rest, RPE 8.5)
D. Speed Squats - 6 x 4 w/ 155

E. Single-Leg RDL - 5 x 10 w/ 25s

64

Sunday - Back
A. One arm Barbell Rows
2 x 8 w/ 25 in plates
2 x 8 w/ 40 in plates

B. Chest supported barbell rows
4 x 6 w/ 130

C. Db pullovers (constant tension)
45 x 10
3 x 10 w/ 59

D. Close-Grip shrugs
2 x 12 w/ 130 (3 sec squeeze)
130 x 25 pumping

E. Chain deads (60 lbs in chains)
255 x 3
255 x 7

65

Monday - Chest and Shoulders
A. Incline Tilt DB Power Flies
35 x 8
40 x 8
45 x 8
50 x 8

B. Paused Inlince TIlt Light Band Bench
2 x 5 w/ 95
115 x 5
2 x 5 w/ 95

C. Incline Tilt Bench (constant tension)
95 x 6
135 x 6
185 x 6
205 x 6 (had to lock the last 2 out)
195 x 6

D. Cambered Bar Ladder Pushups
Bw x 15, 7, 5
Bw x 10,5, 3

E. Standing Laterals - 3 x 12 w/ 10 lb plates
F. Speed Military Press -5 x 5 w/ 55
G. Rear Delt desroyer - 60x red band, 30 x purple band, 10 x 5 lb plate

66

Wednesday - Arms
A1. Rope Pushdowns (no lockout, constant tension)
30 x 20
4 x 15 w/ 40

A2. Standing Curls, Palms Up (3 sec neg, both arms same time)
15 x 6
4 x 8 w/ 20

B1. EZ Bar Curls - 60 x 8, 3 x 8 w/ 50
B2. Close-Grip Bench
135 x 8
160 x 8
2 x 7 w/ 185

C1. Dicks Press
75 x 15
75 x 12
2 x 15 w/ 65

C2. DB Hammer Curls - 4 x 15 w/ 20s

Holy shit, the dicks press is no joke…my triceps have never been so friend in my life…

67

Thursday - Squats (back to training with a purpose)
Warm up
rolled glutes w/ baseball - 10 passes 3 different ways
Glutes stretches - 3 x 10 sec
Band openers for hips - 2 x 12/supersetted w/ leg front raises - 2 x 12

A. Box Squats, Touch and go
Bar x 5
95 x 5
135 x 5
175 x 4
5 x 5 w/ 205

B. Pause Squats (2 count, no belt) - 2 x 5 w/ 135
C. Banded Squat Stance (doubled red bands) - 2 x 8 w/ 2.5 plates
D. Trap Bar Dimel Deads - 3 x 6 w/ 150

Tried a much wider stance and I think it’ll give me some pretty big numbers come meet time in november…

68

Friday - Bench
A. Pause Bench
2 x 5 w/ 95
2 x 3 w/ 135
195 x 2
210 x 2
225 x 2
240 x 2
255 x 2 (9sh)

B. Bench, Touch and Go (30 sec rest between mini sets, 120 minutes between sets)
255 x 4/1/2
225 x 7/3/3

C. Wide-Grip Pause Bench (thumb away from rings) - 2 x 6 w/ 190 (RPE 8)
D. Dead Bench (60 sec rest) - 6 x 1 w/ 225 (RPE 8)

E. DB Flies - 50s x 10, 50s x 9, 50s x 10 (RPE 9.5-10)
F. Bench Grip Military Press - 3 x 8 w/ 95 (RPE 8)
G. Seated Zottman Curls - 5 x 8 w/ 25s (RPE 9 - 10)

H. Leg Raises (3 sec neg) - 2 x 12 (RPE 10)
I. Weighted Crunches - 3 x 15 (RPE 10)

69

Monday - 12 weeks out - Bench and Back to Working with Josh
A. Pause Bench
2 x 5 w/ 95
2 x 3 w/ 135
175 x 3
205 x 2
225 x 1
245 x 3 (paused for a 1 count)

B. Overload Bench Holds
300 x 20 sec
330 x 20 sec

C. Speed Bench (not really…) - 6 x 4 w/ 225
D. Dead Bench - 6 x 1 w/ 245

E. Neutral Grip Chins - 3 x 8 w/ Bw
F. DB Flies - 4 x 15 w/ 25
G. Smitch Machine Kaz Presses - 5 x 5 w/ 145
H. Chest-Supported Rows - 90 x 15, 90 x 10, 90 x 7, Dropset: 90 x 6-45 x 7

Holy shit, all I have to say is never again will I underestimate Josh to not beat the living shit out of me with volume…jesus…

70

Tuesday - 12 weeks out - Squats
A. Squats
Warmed up on box, wide-stance
bar x 5
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
pulled box
225 x 1
255 x 1
switched to a close stance
255 x 3

B. Yoke Bar Pause Squats - 2 x 3 w/ 200

C. Single-Leg DL - 2 x 4 w/ 40s
D. Barbell Hip Thrusts - 3 x 8 w/ 225
E. GHRs - 4 x 8 w/ Bw

F. Zottman Curls - 2 x 10 w/ 25s, 25s x 7, 25s x 6

71

Thursday - 12 weeks out - Deads
A. Deads
2 x 3 w/ 135
185 x 3
225 x 2
275 x 1
15 singles w/ 225 (the last 4 technique felt awesome)

B. Manmakers (bottom end to knee paused for a second)
185 x 8 in 45 sec
185 x 9 in 45 sec

C1. DB Shrugs - 3 x 12 w/ 100s
C2. Head Supported Rows - 3 x 8 w/ 135
C3. RDLs - 3 x 6 w/ 135 (supposed to be goodmornings)
C4. Deadstop RDLs - 3 x 8 w/ 135 (supposed to be deadlift hypers)

72

Friday - Bench Assistance
A. Palms Up Curls
Worked up to
4 x 8 w/ 20s (hard squeeze, 5 sec iso-hold mid rep)

B. Close-Grip Chain Bench
2 x 3 w/ 95 and 60 lbs of chains
135 and 60 lbs in chains x 3 a
175 and 60 lbs in chains x 2
2 x 3 w/ 210 and 60 lbs of chains
210 and 40 lbs of chains x 4

C. Standing Military Press
95 x 3
115 x 2
2 x 3 w/ 135
135 x 7 (in belt)

D. Bent-over face pulls - 4 x 15 w/ 80
E. DB Alternating Front Raises - 4 x 12 w/ 30s

F. Rolling DB Extensions - 4 x 10 w/ 30s

G. Reverse Grip Shallow incline Ez bar extensions (letting the weight ride behind my head, no lockout)
50 x 10 - 6 bottom half - 6 quarters
40 x 10 - 5 bottom half - 4 quarters
30 x 10 -6 bottom halfs - 6 quarters x 2 sets

H. Plate Twists - 2 x 12 w/ 25
I. Hanging Leg Raises (knees to chest) - 2 x 15, 1 x 12

I tried doing some curls first since it made sense in my head because the bicep stabilizes the elbow joint and act as decelerators, but I fatigued them more than I should have and I feel it screwed me up slightly…I probably won’t be doing this again next week…

73

Saturday - Bis, Side Delts, and Abs
Warmed up with:
Barbell Curls - Bar x 8, 55 x 8
Medium Band Pushdowns (blue band) - 2 x 15

A1. Barbell Curls - 2 x 8 w/ 65, 65 x 5, 55 x 8
A2. DB Hammer Curls (completely stretched out at bottom, hard flex) - 20s x 10, 3 x 10 w/ 15s

B1. Super Strict Standing “Preacher” Curls - 3 x 8 w/ 30
B2. Reverse Curls, Bottom half only - 3 x 10 pumping reps w/ 30

C1. Standing Lateral Raises, Heavy (3 sec neg) - 2 x 8 w/ 25s ← more like 1-2 sec, 2 x 8 w/ 20s ← much better
C2. Standing Lateral Raises - 2 x 8 w/ 15s, 2 x 8 w/ 10s

D. Landmines - 3 x 8 w/ 25
E. Heavy Landmine Side Bends - 3 x 6 w/ 90 lbs
F. Hanging Leg Raises (knee ups) - 2 x 15

Done. This Biceps work felt awesome…great pump…

74

Sunday - Squats
Warm up:
Rolled glutes with tennis ball
glute stretch - 3 x 10 sec per side
lying straight leg raises - 2 x 10 per side
v-sits x 10

A. Squats
Warmed up on box
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
pulled box
235 x 1
6 x 2 w/ 265

B. Yoke Bar Pause Squats - 2 x 3 w/ 210

C. Front Squat/Back Squat ascending set (in oly shoes)
140 Front Squat x 4
155 x 4 FS x 4
170 x 2 FS/170 BS x 2
185 BS x 4

D. Single-leg DL - 2 x 5 w/ 40s
E. Barbell Glute Bridges - 3 x 8 w/ 240
F. Standing Single-leg Chain Leg Curls - 20 x 10, 3 x 6 w/ 30

75

Monday - Bench
A. Pause Bench
Bar x 5
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
235 x 1
added wrist wraps
255 x 3

B. Bench overload holds
310 x 20 sec
350 x 20 sec

C. Speed Bench - 8 x 4 w/ 225
D. Dead Bench - 6 x 1 w/ 255

E. Neutral Grip Chins - 3 x 8 w/ be
F. Db flies - 4 x 11 w/ 30
G. Smith kaz presses - 5 x 5 w/ 155
H. Chest supported rows - 4 x 8 w/ 100

76

Wednesday - Deads
A. Squat Goodmornings
55 x 5
75 x 4
95 x 3
115 x 2
135 x 1

B. Deads
2 x 3 w/ 135
185 x 3
225 x 2
275 x 1
15 x 1 w/ 320

C1. Single Arm DB Shrugs - 3 x 15 w/ 105s
C2. Single Arm DB Rows - 3 x 6 w/ 70s

D. Close-Stance RDLs
145 x 6
145 x 8-4-2

77

Thursday - Bench Assistance
A. Close-Grip Chain Bench (40 lbs chains)
2 x 3 w/ 95
115 x 3
155 x 2
185 x 1
3 x 3 w/ 215

B. Standing Military Press
75 x 3
95 x 2
115 x 1
2 x 3 w/ 135, 135 x 5

C. Lateral Raises - 4 x 8 w/ 25s
D. Single-Arm Front Raises - 4 x 12 w/ 30s

E. Rolling DB Extensions - 4 x 10 w/ 35s

F1. Chest-Supported Pronated Kickbacks - 4 x 8 w/ 20s
F2. Incline TIlt Extensions - 4 x 12 w/ 20s

78

Saturday - Biceps
A. Seated DL
Worked up to:
5 x 2 w/ 185 (2 back extensions, 1 stand up)
2 x 2 w/ 185 from floor

B1. Barbell Curls - 65 x 8, 7, 55 x 8, 8
B2. Standing DB Alternate Hammer Curls - 4 x 10 w/ 15s

C1. Standing Super Strict Ez Bar Curls - 4 x 8 w/ 35
C2. Standing reverse curls (bottom partials) - 4 x 12 w/ 35

79

Sunday - Squats (jesus)
Warm up:
Seated Sumo Deads
2 x 3 w/ 75
95 x 3
115 x 2
135 x 1

A. Squats
95 x 3
135 x 3
175 x 2
205 x 1
225 x 1
255 x 1
285 x 1
305 x 1
285 x 1

B. Double Pause Squats (2 sec Pause each position)
185 x 3
2 x 3 w/ 205

C. Speed Squats w/ 80 lbs in chains - 4 x 3 w/ 135
D. Squats (bottom end only) - 165 x 10, 8, 8

E. Barbell Hip Thrusts - 3 x 8 w/ 250
F. Bodyweight reverse Hypers (controlled neg) - 2 x 6

80

Tuesday - Bench
A. Paused Bench
bar x 3 double pause bench
95 x 3 double pause bench, rest 15, 95 x 3 single paused bench
135 x 2 double pause, rest 30, 135 x 2 single pause
175 x 1 double pause, no rest, 175 x 1 single pause
rest 1 sec single pause
205 x 1
235 x 1
260 x 3 (missed grooved the shit out of the second rep, but still felt good)
275 x 1

B. Bench Holds
310 x 20 sec
360 x 20 sec

C. Speed Bench - 10 x 4 w/ 225
D. Bottom End Drives - 3 x 8 w/ 160? sounds about right…
E. Dead Bench - 2 x 1 w/ 245, 4 x 1 w/ 225

F. DB Flies - 4 x 14 w/ 30s
G. Light Reverse Band Jm Press - 5 x 5 w/ 135