Kjmont's Extended Offseason

Training Training Logs
81

Wednesday - Deads
Warm up:
Stuff from the recent deadlift article…

A. Giant Cambered Bar Rows - 3 x 12 w/ 100
B. Alternating Close-Grip Neutral Chins - 2 x 4 per side

C. Deads
Worked up to:
2 x 1 w/ 335 conventional
10 x 1 w/ 335 sumo (definitely sticking with sumo from here on out)

D. Double Pause Deads
225 x 3
250 x 3
2 x 2 w/ 275

E. Bottom End Sumo Drives - 3 x 6 w/ 225

F. Seated Deads
95 x 8
115 x 8
135 x 8 1 stand

G. Banded Back Extensions - Dropset: Red band x 10 bw x 10
H. Single-Arm BB Shrugs - 3 x 12 w/ 110

I was crippled after this one…jesus…

82

Friday - Extra Back Night and Shoulders
A. Meadows Rows
25 x 8
50 x 8
4 x 8 w/ 75

B. Old School T-bar Rows (pause/2 sec flex)
35 x 10
45 x 8
2 x 6 w/ 55

C1. Sumo Deads with 80 lbs of chain - 7 x 5 w/ 185 and chains
C2. Pull ups - 7 x 6 w/ bw

D. Close-Grip Barbell Shrugs (3 sec squeeze) - 135 x 20

E. Standing Overhead Press
45 x 3 x 2
85 x 3
105 x 2
125 x 1
2 x 3 w/ 145, 145 x 5

F. Alternating DB Front Raises - 3 x 15 w/ 30s

G1. Lateral Raises - 3 x 12 w/ 15s
G2. Push Press - 95 x 6, 2 x 8 w/ 85

This weeks is a complete mess…next week is a deload anyway. I am hitting all the programmed reps I need so what the hell right?

83

1 Week later
Saturday - Bench (9 weeks out)
A. Pause Bench
2 x 3 w/ 95
135 x 3
185 x 2
215 x 1
245 x 1
270 x 2 (shitty rep, my technique really felt apart for some reason)

B. Speed Bench - 10 x 4 w/ 225 (these were pretty damn good this week)

C. Paused Hammer Grip DB Press
2 x 6 w/ 90
90 x 7

D. Neutral-Grip Chins - 3 x 8 w/ 20 lb chain
E. DB Flies - 4 x 15 w/ 30s
F. 3-Board Jm Press - 5 x 5 w/ 165
G. Trap Bar Rows - 4 x 15 w/ 100

84

Wow It’s been a long time since I have posted
6 weeks out
Squats - Worked up to 315 x 2
Bench - Hit 280 x 1 twice this week, both times missing the second rep

Deads
A. Sumo Deads
2 x 3 w/ 135
185 x 3
225 x 2
275 x 1
315 x 1
330 x 5

B. Sumo Matt Pulls (off yellow bumper and 2 mats)
330 x 3
2 x 3 w/ 350

C. Deficit Conv Deads
205 x 5
235 x 5
255 x 5
275 x 5

D. Barbell Shrugs - 3 x 12 w/ 245
E. Heavy DB Rows (straps, assuming db handle 15 lbs) - 100 x 10, 125 x 10, 2 x 10 w/ 100
F. Occluded Seated Band Leg Curls - 4 x 15 w/ doubled red band (30 sec rest)

G. Plate Farmers walk - 3 x 1 minute (1 minute rest)

Just completely smoked. Deload this week…

85

5 weeks out - deads
A. Conv Deads
2 x 2 w/ 135
225 x 2
275 x 2
315 x 1
365 x 1
10 x 1 w/ 390

B. Front Squats
135 x 3
185 x 3
205 x 2
135 x 3 paused reps
3 x 3 paused reps w/ 155

C. Goodmornings - 95 x 10, 110 x 10, 130 x 10
D. Banded stiff Leg Deads - 3 x 8 w/ 165 and single red band
E. Occluded Band leg Extensions (single red) x 20, 20, 30, 40

Lol this took 2 and a half hours…wow I suck…

86

Monday - Bench
A. Pause Bench
2 x 3 w/ 95
135 x 3
185 x 2
215 x 1
245 x 1
270 x 1
2 x 1 w/ 290 (wasn’t happy with the first sets pause so I took it again. Smoked both times)

B. Speed bench - 5 x 3 w/ 255
C. Wide-Grip Pause Bench - 2 x 6 w/ 200

D. Neutral grip chins (weighted) - 3 x 8 w/ 35
E. Plate flies - 4 x 10 w/ 35s

87

Tuesday - Squats
Warm
Wall squats - 2 x 10
Glute bridges x 12
Hip stretches

  1. Band leg curls - doubled red x 10, 10, 10 w/ 15 partials

2a. Banded leg press - 290 x 1, 2, 3
2b. Band good mornings - 3 x 5
2c. Over and backs - 3 x 3

~all this was just activation and prepump work~
Real work
A. Squats
2 x 3 w/ 135
185 x 3
215 x 2
Added belt
250 x 1
280 x 1
310 x 1
Smoked all of these…than…
2 x 0 w/ 330 (god dammit back to this shit)

B. Speed Squats - 5 x 2 w/ 255
C. Oly pause squats - 205 x 3, 5

88

Wednesday - More Squats
A. Front Squats
Bar x 6
95 x 6
135 x 6
155 x 6
175 x 6
2 x 6 w/ 135 (beltless, paused)
1 x 6 w/ 135 (Loose belt, paused)

B1. Power Clean - 135 x 3, 3, 3
B2. Front Squat - 135 x 3, 3, 3
B3. RDL - 135 x 3, 5, 5

Done

89

Thursday - Press assistance
A. Jump Squats - 5 x 5 w/ 65

B. Close-Grip Chain Bench (40 lbs of chains
Added chains
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
3 x 1 w/ 230, 230 x 2 (misgrooved the shit out of the third, prob could’ve gotten 4-5)

C. Military/ Push Press
155 x 2 Strict
155 x 3 Slight leg drive
155 x 6 Push press

D. Cambered Bar Head Supported Rows - 4 x 15 w/ 70
E. Barbell Front Raises - 4 x 10 w/ 80

F. Dicks Press - 4 x 4 w/ 135 (knee wraps on elbows)
G. Cross Body Chain extensions (one arm at a time) - 2 x 8 w/ 40 lbs of chains, 20-10-6 w/ 20 lbs of chains

90

Friday - Deads
A. Deads
135 x 2
225 x 2
275 x 1
added Belt
315 x 1
365 x 1
410 x 2

B. "Speed Deads*
2 x 3 w/ 365
2 x 1 w/ 365
2 x 3 w/ 315
these just never feel fast…

C. Single-Arm DB Shrugs - 3 x 8 w/ 140
D. Pendlay Rows - 3 x 5 w/ 185
E. Dead Squats (1/2 squat, conv stance) - 2 x 1 w/ 290, 4 x 1 w/ 290 standing on yellows

Need to make a ton of work up…
4 weeks out…

91

Monday - Bench
A. Plyo Pushups - 3 x 5

B. Pause Bench
2 x 3 w/ 135
175 x 3
215 x 2
245 x 1
275 x 1
2 x 1 w/ 300 (5 lb pr, touch and go), 300 x miss pause

C. Speed Bench - 10 singles with 260, 260 x 2
D. Wide-Grip Pause Bench - 2 x 6 w/ 205

E. Chins - 3x 8 w/ BW
F. DB Extensions - 4 x 6 w/ 25s (5 sec pause at midpoint)

92

Tuesday - Squats
A1. Squat Jumps - 3 x 2 w/ 65
A2. Band Leg Curls - 3 x 12 w/ blue band

B. Squats (close stance)
2 x 3 w/ 135
175 x 3
215 x 2
245 x 1
280 x 1
310 x 1
320 x 1

I quit lol

93

Wednesday - Making up more squats
A. Wide-Stance Squats
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
245 x 1
250 x 1
280 x 1

3 x 1 w/ 250
3 x 2 w/ 220
2 x 3 w/ 195

Done again!

94

Thursday - Bench and assistance
A. Pause Bench
2 x 3 w/ 95
135 x 3
185 x 2
225 x 1
255 x 1
275 x 1
290 x 1
300 x miss
245 x 1, 2, 3
255 x 1, 2, 3
265 x 1, 2, 2

B. Close-Grip Floor Press - 3 x 3 w/ 205
C. Military Press - 5 x 5 w/ 115

D1. Cross body chain extensions - 4 x 8 w/ 40 lbs of chains
D2. Band Pull aparts - 4 x 15

95

Good stuff here

96

[quote]chobbs wrote:
Good stuff here[/quote]

Thanks man, they’ll be more and better stuff to come soon enough!

97

Sunday - Hungover and forced Back into dust mode
I am not much of a drinking guy but when I do lets just say I have fun…but this drinking day made me realize that I am flat out in pain and miserable 24/7 because I am pushing myself beyond the brink of what I can handle right now because of emotional stress and still not being fully recovered from my squat accident and of course they great toe chopping of '13 lol

So here was me just playing around sunday not really being strong…
A. Squats
Bar x 3
2 x 3 w/ 95
135 x 3
175 x 3
205 x 3
2 x 5 w/ 225

B. Bench - 5 x 5 w/ 205 (60 sec rest)
C. Incline Tilt Bench - 6 x 6 (30-60 sec rest) w/ 185
D. Plate Squeeze press walk - 3 x 1 minute w/ 10s

98

Monday - Back and Thought I had a plan
A. Sumo Stiff Leg Deficit DLs
(using only 25s, 10s, and 5s, to increase the ROM)
105 x 10
120 x 10
135 x 10
150 x 10
120 x 10

B. Speed Sumo Deficit Deads
(using only 35s, 25s, 10s , 5s)
115 x 3
165 x 3
165 and 40 lbs of chains x 3
165 and 80 lbs of chains x 3
165 and 80 lbs of chains x 9

C. Band Shrugs - 4 x 12 (3 sec squeeze)

D. Chins
Wide-Overhand x 9, 12
Medium-Overhand x 11, 9
Close-Neutral x 6

E. Dead stop db rows - 3 x 6 w/ 65

99

Tuesday - SO PISSED OFF that I did more legs haha
A. Seated Leg Curls
Worked up to
3 x 8 w/ 80
Than:
80 x 8 and 25 bottom partials

B. Speed Squats (close-medium compt stance in Jordan low boxers)
95 x 6
135 x 6
155 x 6
175 x 6
added belt
195 x 4 (speed slowed down so I racked it)

C. Ascending Leg Press (treated base leg press as 45 lb bar)
225 x 4
275 x 4
315 x 4
work sets
360 x 4, 405 x 4, 450 x 4, 495 x 4

D. Occluded Leg Extensions (30 sec rest)
90 x 10, 80 x 15, 70 x 20 and 15 bottom partials

E. DB Stiff Leg Deads - 2 x 12 w/ 35s (just for stretching, hammies were already smoked form yesterday…and the day before…)

100

Thursday - Chest and Shoulders
A. 30* Incline DB Press (good stretch, hard flex)
20 x 8
35 x 8
50 x 8
work sets
65 x 8
70 x 8
75 x 7

B. Banded Speed Bench (single double red band)
105 x 5
4 x 5 w/ 145

C. Incline Bench
95 x 6
135 x 6
175 x 3
3 x 6 w/ 165 (all constant tension)

D. Ladder Pushups - 2 x failure, failure, failure

E. Standing Lateral Raises
10s x 12
3 x 12 w/ 20s

F. Seated Smith Press - 5 x 5 w/ 55 (some jackass was 1/16th squatting 275 to look cool)

G. Chest Supported Rear Delt Destroyer
20s x 60
10s x 30
5s x 10

DONE. Great pump for once I felt shoulders!! My goal for 16 weeks from now is to be repping 205-225 for 6 …