7/3/15
Bar x a lot 95x a few 105x a few 135x3
Just trying to get the movement down.
2a. Clean and strict press (clean once)
155x8x5
2b. Strict pull-ups
BW+25x8x5
3a. Dips BWx3x15
3b. DB rows 100x3x10
Then did some high rep band work for shoulders and triceps
I have a competition coming up in October. My goal within the next 4 weeks is to gain 5 more pounds to around 225-230 and to start a peaking cycle for the comp. I’m most nervous about the 240 log. My max push press is 255 so ill need to focus on bringing that up.
Monday
Working on high bar squatting. Focusing on blasting the weight up
3a. Lunges 135x3x12
3b. KB swings 80# 3x12
Tuesday
Starting the peaking cycle with lightish weight and high volume
2a. Clean and strict press. 135x4x8
2b. 50 pull-ups
3a. DB bench. 80x10, 115x5, 80x10
3b. Db row. 100x3x10
4a. Curls 4x8
4b. Tri cable extensions 4x20
Thursday 8/13/15
Deadlift
405x5 425x2x5
Easy
Snatch grip high pulls
315x3x3
Goblet squats 50#
100 as fast as possible
I’m taking the GMAT this Monday so I do not want to fry the old nervous system.
This is a legitimate question on the GMAT (no calculator and should be answered in 2 mins)
If you multiplied every integer from 60 down to 1. How many zeros are at the end of that number?
A.10
B.11
C.12
D.13
E.14
…shit is hard
8/14/15
2a. Weighted dips
Bwx10, 50x10, 80x10, 95x8
2b. BB rows
185x8, 205x3x8
3a. Db overhead press
65x10,7,8
3b. Machine rows 3x12
Curls and tri extensions
Last training day before the GMAT
GMAT went well scored in the 82nd percentile but wanted a little better…I’ll try again soon.
Did this right after the test:
1.Squat 295x8, 315x3x8
Front Squat 225x30 in 5 sets or so
Good Morning 135x3x10
then 2.5 minute plank
8/18/15
Push Press:
195x4x8
Close Grip Bench
190x6, 210x6, 230x6, 250x3, 2
3a. 50# KB Overhead press (looked like an arnold press to get full extension) 4x12
3b. Band Pull aparts 4x30
“Active Recovery” ended up kicking my ass.
5 rounds:
20 1-arm Kb snatches 50# (10 each hand)
20 push-ups
20 bw squats
20 sit-ups
15:49
8/21/15
Power cleans - EMOM 225x2 for 10 mins
Deficit Deadlifts - worked up to 455x5
3a. Incline bench
185x5, 205x5, 225x5, 245x4
3b. Pull ups 4x8
8/23/15
1a. Front squat
185x5, 225x5, 245x5, 265x5, 285x3, 295x1, 315x1, 225x10
1b. Bench
All for 3 185 225 245 265 275
2a. Strict overhead press
155x3, 175x4, 175x3, 135x10
2b. Bb rows
all for 8 185 205 225 225
8/26/15
Power cleans
235x10x2
Squat
All for 3 225 275 315 335 355 365x1
8/27/15
Push press
205x 8, 8, 8, 6
Decline bench
225x6, 245x6, 255x6, 275x4
Db ohp 75’s x 8, 4
4a. Db tri overhead extensions 75x 16, 11, 9
4b. Band pull a parts 2x50
Going to be switching gears for the next few weeks to heavier training.
8/29/15
Deadlift
135x10 225x5 275x3 315x2 365x2 405x2 455x1 500x3 500x3
Front Squat
225x3x10
3a. Tire Flip 500# tire (I think) x 7, 7, 7
3b. Trap bar carries 50 feet or so 335, 385, 425
4a. Back Extensions x 25, 25
4b. Decline sit-ups x 30, 20
Awesome day today, felt strong so I took advantage.
8/31/15
2a. Strict overhead press
95x5, 135x5, 155x5, 165x5, 175x5, 185x3
2b. Pull-ups 6x8
3a. Db bench
100x6, 115x5, 130x4
3b. Db row
100x10, 115x10, 130x3 (shot)
4a. Db tri extension 30# 2x12
4b. Db curl 40# 12, 10
Hit a decent Front Squat PR today but didn’t have much in me after that since I haven’t fully recovered from the Deadlifts. Hope to just keep getting stronger up to the comp.
9/1/15
Front Squat
Barx10 135x5, 185x3, 225x2, 265x1, 285x1, 315x3 (PR), 315x2, 1, 1
Paused Back Squats (2 seconds keeping tension)
225x2, 275x2, 315x2, 315x2, 315x4
This was probably a waste of my time, I was getting lazy
Leg Press
4 plates x12, 5 plates x12, 10
Sit-ups with 50# on my chest 4x25
Today was epic…I was planning to take off today when my cousin calls and says his 10’’ Log came in the mail. So needless to say I picked his ass up and we tried out the new toy. The goal was to try a max and see if I could get within 20 pounds of the comp weight of 240. I hit 225 so feeling good about it especially since this is only my second time touching a log.
9/2/15
LOG PRESS
155x3, 185x2, 205x1, 225x1, 225xfail, 185x3x5
Viper Press
155x3x5
3a. Log Row 185x10, 10, 12
3b. KB OH Press 24kgx 3x10
Log curls 2x10
Rope tri pushdown 1x30
Went to San Diego for a few days. Managed to get this in.
9/6/16
Power cleans 245x3x2, 3x1
Deficit deadlifts (bar almost touching feet)
455x5,3
9/915
2a. Strict press
135x5 155x5 165x5 175x4 185x3 135x10
2b. Pull-ups x 8 8 8 8 8 10
3a. Dips bwx 25, 15, 8
3b. T bar rows 3x10
4ab. Bis tris superset
9/10/15
Box squat
225x3 25x3 315x3 345x3 365x3 385x3 405x3 405x3 315x10 (no box)
Good mornings
135x10 185x10 205x8 225x6
Hack squat x20, 10
9/12/15
Log press
205 x 5, 5, 5, 4, 2
Strict log press 155 x 8, 6, 4
3a. Floor press 185x6 225x6 245x6
3b. Bb row 185x10 225x10 245x3
4a. Decline close grip push-up bwx3x10
4b. Log curls 12 10 10