Legacy Gets Strong and Ripped

Training Training Logs
201

Saturday I hit some more lats and bi’s. I had to rush to the hospital and spent all weekend there visiting my g ma. Honestly don’t even remember the workout I did. It was an average workout though, nothing special. Monday, I was drained physically and mentally from the weekend, so i took the day off. Today I busted it though.

Week 4 Day 2

Session 1:

4 Rounds of…
Rack Deads: 455x3
Deadlifts; 365x3
Hang Cleans: 165x3
Jump Good Mornings: 95x8
Broad Jumps: BWx8

4 Rounds of…
Top Half Bench: 355x3
Bench Press: 265x3
Speed Bench: 135x8
Plyo Pushup: BWx8

Throughout the afternoon I performed another 200 or so push-ups while training athletes. Also did quite a bit of ab stuff. Then…

Session 2

Ab Shredder!!!
2 Rounds of
Lateral Raise: 25x10
Front Raise: 25x10
Cuban Press: 25x10

202

For whatever reason my back started screwing up on me wednesday and has been bothering me since. I’ve been foam rolling everything that could be effecting it. Hoping that i’ll be able to start lifting again Monday. I will also be changing the program before my 6 weeks is up. I’ll be doing HFSW 6 days a week with an added structural or movement pattern session 6 days. So it should look something like this…

Sunday: Flag Football

Monday:
Session 1:
A1) Squat
A2) Bench
A3) Deadlift
A4) Push Press:
Session 2: Bench Pattern w/chest and tri structural

Tuesday:
Session 1:
A1) Squat
A2) Bench
A3) Deadlift
A4) Push Press:
Session 2: Squat Pattern w/ quad and ham structural

Wednesday:
Session 1:
A1) Squat
A2) Bench
A3) Deadlift
A4) Push Press:
Session 2: Arm Spec w/ lats

Thursday:
Session 1:
A1) Squat
A2) Bench
A3) Deadlift
A4) Push Press:
Session 2: OH Press Pattern w/ shoulder structural

Friday:
Session 1:
A1) Squat
A2) Bench
A3) Deadlift
A4) Push Press:
Session 2: Deadlift pattern w/ trap and upper back

Saturday:
Session 1:
A1) Squat
A2) Bench
A3) Deadlift
A4) Push Press:
Session 2: Arm spec w/ lats

There will more than likely be some random prowler work thrown in throughout this. Also the HFSW will cycle through set and rep schemes, 3x8, 3x5, 5,3,1

203

Session 1:

A1) Squat: 225x8,8,8
A2) Bench: 185x8,8,8
A3) Deadlift: 265x8,8,8
A4) Pull ups: BWx8,8,8
A5) Military: 115x8,8,8

Session 2:

400 yards of Prowler pushes (random styles)
Sprint work (10-20 yards running, not prowler)

Session 3:

Chest Activation:
Plate squeeze press: 3x10
D Roy Raises: 3x10

A1) Incline DB Bench: 75x10,80x10,85x10
A2) Calf Machine Shrug: 100x20,20,20
B1) Floor Press: 185x8,195x8,215x8
B2) Upright Rows: 55x15,15,15
C1) Bench Press: 215x8,225x8,235x8,245x8
C2) Upright Rows: 55x15,15,15

All three sessions went amazingly well today. I felt way stronger on every lift than I had expected. I felt fast during all the sprints, though i did strain an adductor a bit, nothing major. My chest was really feeling it during the 3rd session. Its like I could feel every muscle fiber in my chest from start to finish.

204

Session 1:

A1) Squat: 265x5,5,5
A2) Bench Press: 225x5,5,5
A3) Deadlift: 315x5,5,5
A4) Military: 135x5,5,5
A5) Pull ups: BW 25x5,5,5

Session 2:

Footwork and cutting drills

Session 3:

A1) Front Squats: 135x5,185x5,195x5,205x5
A2) Jump Squats: BWx5,5,5,5
A3) Leg Extension: 90x20,20,20,30

HFSW work went well. My technique is improving on deadlift and military. This should really become more noticeable over the next few weeks. Quads felt pretty worked already, so the 3rd session today was pretty light.

205

Yesterday:

Session 1:

Squat: 245x5,285x3,315x1
Bench: 225x5,245x3,265x1,275x1
Deadlift: 315x5,345x3,375x1
Military: 135x5,145x3,165x1,185x1
Pull ups: 25x5,45x3,75x1

Session 2:

Lats and bis. Didn’t have a chance to write it down. Was getting some good lat contractions though, and my biceps felt like they were going to split by the end of the workout.

Today:

Session 1:

Bench: 205x8,8,8
Pull ups: BWx8,8,8
Military: 115x8,8,8

No lower body HFSW, back is F’ed again… Came out of alignment in my sleep last night… freaking awesome…

Session 2:

Slow Prowler push variations: 700 yards on turf

206

Session 1: HFSW

Military: 135x5,5,5
Squat: 265x5,5,5
Bench: 225x5,5,5
Deadlift: 315x5,5,5
Pull ups: 25x5,5,5

Monday I was wondering if I had started to heavy on some of these movements… Today i’m wondering if I didn’t go too light. Loving this HFSW so far. I know its quite a few exercises compared to most ppl’s HFSW, but I’m not feeling fatigued from the workout and things seem to be getting easier all around.

Session 2: Overhead Pattern

A1) Military: 115x3,125x3,135x3,145x3,155x3,165x3,175x2,185x1,195x1
A2) Calf Machine Shrugs: 185x20,20,20,20,20
B1) Push Press: 165x3,175x3,185x3,195x3,3
C1) Upright Rows: 115x10,10,10,10,10
C2) Rope Tri Ext: 60x10,10,10,10,10
D1) Lateral Raise: 30x10, 25x10
D2) Front Raise: 30x10, 25x10
E1) Lateral Raise: 5’sx100 reps

This session was pretty awesome. When working out, I felt like I barely did anything, now looking back it looks like I did a ton. I’m getting much much better on overhead lifts. I have a feeling this trend will continue for a while. I got a nice pump in my tri’s and could really feel them working. the lateral raises were blowing my delts up nicely as well. Again, solid session.

207

Session 1: HFSW

Squats: 225x5,275x3,315x1
Military: 115x5,135x3,165x1,185x1
Deadlift: 285x5,315x3,365x1,1,1,1,1,1,1,1,1,1 (cluster)

All the deadlifts felt ridiculously easy. Squats felt pretty good too. Military press felt heavier than it has the rest of the week, but thats probably due to all the overhead work last night. Going to do a quick bicep session later, only 1 set of db’s at home to work with…

208

Yesterday:

A1) Jump Squats: 40sx3x6
A2) RDL: 40sx3x6
A3) Curls: 40sx3x6
A4) OHP: 40sx3x6
A5) BO Rows: 40sx3x6
A6) Shrugs: 40sx3x6
A7) DB Snatch: 40x3x6 (each arm)
B1) Pushups: BWx25,25,25,25,25,25

Really short session yesterday, but I had to get out and do something. I got a good pump in my chest and tris from the pushups, and felt like everything else was worked decently.

209

Yesterday:
Session 1:
A1) Squats: 275x5,5,5
A2) Pullups: 30x5,5,5
B1) Military Press: 140x5,5,5
B2) Deadlift: 325x5,5,5
B3) Bench Press: 230x5,5,5

Session 2:
A1) High Pull: 95x10, 115x10,135x10
A2) Military: 95x10,115x10,135x8
B1) Snatch: 115x5,125x5,135x5
C1) Lateral Raises: 30x8,8
C2) Front Raises: 30sx8,8

Every lift felt really easy again. Feel like i’m still getting better at the movements. Its amazing how much my training density has increased. Between both workouts I may have been lifting for 45 minutes. I feel like i’m still progressing pretty well in body comp and strength. Between these sessions I performed several sprints and tire flips as well.

For the next two weeks, my diet is changing a bit. I’ll be pulse fasting twice per week. I’ll be doing my best to increase prowler work. Lifting sessions should be about the same though. Hoping to drop about 3% bf in two weeks. Sounds crazy, but i’ve probably dropped 1% since Sunday night.

210

Session 1:

A1) Military: 135x5,160x3,190x1
A2) Squat: 225x5,275x3,325x1
A3) Bench: 225x5,245x3,280x1
A4) Deadlift: 275x5,345x3,385x1,1,1,1,1,1,1,1,1
A5) Pullups: Bwx5,35x3,75x1

Session 2:

A1) Straight Arm Pulldowns: 70x10,10,10,10
A2) Close Grip Pulldown: 100x10,10,10,10
A3) Cable Row: 120x10,10,10,10
A4) DB Curls (3 sec neg): 35’sx8,8,8,8
A5) Standing Calf Raises: 90x10,10,10,10
A6) Jump Squats: BWx5,5,5,5
A7) Cable Tri Ext: 60x12,12,12,12

B1) Top Half Pulldown: 130x10,140x10,150x10,160x10
B2) DB Preacher Curls: 30x10,10,10,10
C1) Hammer Curls (4 sec neg): 40sx8,8

Two more solid workouts today. Had a nice pump in my lats and bis about five minutes into the second session. The first session felt too easy again this week. Almost tempted to bump it up more next week. I did lots of various light cleans and pulls today, along with 5x60yrd sprints, various ab work, and 6x10 yrd sprints. Tomorrow is another pulse fast. Hopefully it goes well.

211

Session 1:

400 yards of prowler work

Session 2:

A1) Pull ups: BWx8,8,8
A2) Military: 120x8,8,8
A3) Squat: 235x8,8,8
A4) Bench Press: 210x8,8,8
A5) Deadlift: 275x8,8,8

Today was another pulse fast day. I feel like it was pretty effective. I’m sure I dropped a couple of pounds of water, and at least 1 lb of fat. I did all training barefoot today. I thought mobility may be an issue with the squats, but I actually felt really good. I may try doing more barefoot workouts in the future. All lifts felt pretty good. Not toooo easy, but not difficult at all.

212

Session 1:

A1) Pullups: 35x5,5,5
A2) Military: 140x5,5,5
A3) Squats: 285x5,5,5
A4) Bench: 230x5,5,5
A5) Deadlift: 325x5,5,5

Session 2:

A1) Low Double Contraction Front Squats: 115x8,8,8
A2) Jump Squats: BWx5,5,5
B1) 3" Deficit Deadlifts: 225x8,8,8
B2) Leg Extension: 90x10,10,10
C1) Low Double Contraction Bulgarian Split Squat: 25’sx8,6,6
C2) Box Squats: BWx25,25,25

Legs were pretty toasted after this workout. The double contraction quad work was painful. I would go down, then halfway up hold for 1 sec before lowering and completing the rep. I was looking really lean when I woke up this morning, but I’m pretty bloated this evening from the influx of carbs. I have dropped about 2 lbs this week.

213

Session 1:

A1) Military: 125x8,8,8
A2) Pull ups: 10x8,8,8
A3) Squat: 245x8,8,8
A4) Bench: 215x8,8,8
A5) Deadlift: 295x8,8,8

10 minutes backward treadmill walking.

Session 2:

A1)DB Curls: 45x8,8
A2) Push-ups: BWx25,25
A3) Lateral Raises: 15’sx20,20
A4) Rope Tri Extension: 60x15,15

Had to get a quick pump session in before a video shoot, so thats where workout 2 came from. Workout one went WAAYYYYY better than expected. I was beginning to struggle a little bit more than i’d like for HFSW last week. Today HFSW felt easier than ever. Things need to keep trending in this direction

214

Session 1:
HFSW
A1) Pull ups: 40x5,5,5
A2) Military: 145x5,5,5
A3) Squat: 295x5,5,3…
A4) Bench Press: 235x5,5,5

Back Thickness Spec:
A1) Leaning Shrugs: 45x8,8,8
A2) Leaning Rear Delt Flies: 15x8,8,8
B1) Leaning Rear Delt Flies: 20x8,8,8
B2) Leaning Wide Rows: 20x8,8,8
B3) Leaning Shrugs: 20x8,8,8
C1) Bent Over Rear Delt Flies: 20x8,8,8
C2) Rope Pull Downs: 70x12,12,12
D1) Standing Rear Delt Raises: 15x10
D2) 45* Rear Delt raises: 15x9
D3) 90* Rear Delt Raises: 15x6

Session 2
Bench Pattern

A1) Squeeze Press: 15x8,8,8
A2) Top Half Bench: 255x8,265x8,275x8
B1) Roy Raises: 20x8,8,8
B2) Bench Press: 205x8,215x8,225x8
C1) Most Muscular Flex: 8,8,8
C2) Incline DB Press: 55’sx12,10,10
C3) DB Bench Press: 55’sx8,10,10
D1) Pushups: BWx20
D2) Hands Elevated 18": BWx8
D3) Hands Elevated 36": BWx10

I had to cut out early on my final set of squats, I couldn’t stay in the groove for some reason, and didnt want to risk being re-injured. I cut out deadlifts today because my right shin is hurting like crazy, and i think its from pulling from the floor and squatting 6days per week.

These spec workouts were pretty awesome. The Back thickness workout probably took 20 minutes while the bench pattern/ chest spec took 35 min. There was no rest between exercises of a superset, just between sets and changing supersets. When I was done with back spec I could barely lift the weight of my arms while leaning over. After the chest session, I dont think I could have done another pushup if a gun was held to my head. Two really awesome workouts today, just hoping to recover.

215

Session 1: HFSW

A1) Pull-ups: BWx5,40x3,85x1,100x1
A2) Military: 135x5,165x3,195x1
A3) Squat: 225x5,275x3,295x3,335x1
A4) Bench: 225x5, 245x3, 275x1,295x1
A5) Deadlift: 275x5,345x3,375x1,405x1

Session 2: Crossfit 7:32

21-15-9 of Each:
55lb DB Snatch Left Arm
55lb DB Snatch Right Arm
Pull-ups

Session 3: Biceps

DB Curls (4sec neg): 50’sx8, 35sx8,35sx6,30sx8,8
DB Preacher Curl (4sec neg): 25x8,8
DB Preacher Curl (10 sec iso hold): 25x5
BB Curl (4sec neg): 45x15

Session 4: Shoulders
A1) Military: 75x20,20,20,20
B1) Lateral Raises: 25x8,8,8
C1) Lateral Raise: 25x8, 20x8
C2) Front Raise: 25x8, 20x8
C3) DB OHP: 25x8,20x8

The HFSW felt really awesome today, exceptionally easy. My max bench is probably close to 335 again, probably good for 455 on conventional deadlift, and an easy 400 squat.

The crossfit workout went much better than I had expected. I really thought I was going to die out quick, but managed to put up a pretty respectable time. I’ve decided to start doing these to better my conditioning, and to possibly give me something to compete at.

The bicep and delt sessions were really intense. They each took roughly twenty minutes, but the pump I had was ridiculous. I wanted to do more biceps work, but now I’m glad I didn’t because they feel pretty torched.

216

Session 1: HFSW

A1) Pull-ups: 10x8,8,8
A2) Military: 125x8,8,8
A3) Squat: 245x8,8,8
A4) Bench: 215x8,8,8
A5) Deadlift: 295x8,8,8

Session 2: Crossfit “Angie” 15:22

100 Pullups
100 Pushups
100 Situps
100 BW Squats

Session 3: Lats

A1) DB Double Contraction Pull overs: 50x8,8,8
A2) Close Grip Double Contraction Pulldown: 120x8,8,8
A3) Double Contraction Close Grip Row: 120x8,8,8

HFSW felt a little heavier than it should have today, but its to be expected since its the end of the block and the end of the week. I was hoping to get a better time on Angie, but I can’t kip so the pull ups were really tough. The lat session was very short, but there was definitely a nice burn. I may have to drop the supersets on lats, I don’t feel like I can recruit them as well when i do that. Best combo for me I think will be kayak rows, pull ups, and maybe bent over rows. Next block things will be changing up a bit.

217

Next week will be changing up the HFSW work. Should look something like this…
3x5, 4x3, 5/3/1

Clean
Front Squat
Push Press
RDL
CG Bench Press

218

Yesterday I played a couple hours of flag football. Its a full contact league up until the actual pulling of the flag, so its fairly exhausting.

Today:

Session 1: HFSW
Clean: 155x5,5,5
Front Squat: 155x5,5,5
Push Press: 155x5,5,5
RDL: 225x5,5,5

Session 2: Crossfit 22:06

3 Rounds for time of:
95lb Overhead Squatx15
L-Pullups x 15
95lb Push Jerk x15
Knees to Elbows x 15
95lb Hang Clean x 15
25lb Back Extension x 15

I was surprised that I needed about the same weight for almost all of the HFSW work. I think i’ll be able to jump up pretty quickly on all of these exercises, because they aren’t movements I usually do. I ran out of time on the CG bench presses I had planned. The crossfit workout was way harder than it appeared on paper. I came pretty close to passing out after I was finished.

219

Session 1: HFSW

A1) Clean: 175x3,3,3,3
A2) Front Squat: 175x3,3,3,3
A3) RDL: 245x3,3,3,3
A4) Push Press: 175x3,3,3,3

Session 2: Crossfit 18:50

5 Rounds of:
185lb Overhead walk x40 meters
20lb Wallball x 30 reps
95lb BB Farmers Walks x40 meters

The overhead walks were more difficult than i had expected, and because of the limited room i had, i had to make a lot of turns which rally made it difficult. The pump in my forearms from the farmers walks was ridiculous. Pretty fun WOD though, really enjoyed it.

HFSW went really well. I did forget my close grip bench press today, kind of upset about it, because i really want to bring my bench up. I’ll get the work done next time. Technique on cleans is getting better already. Doing 5,4,3,2,1 tomorrow for HFSW, looking forward to it.

220

A1) CG Bench: 185x5,195x4,205x3,215x2,225x1
A2) Cleans: 155x5,165x4,175x3,185x2,195x1
A3) Push Press: 155x5,165x4,175x3,185x2,195x1
A4) Front Squat: 155x5,165x4,175x3,185x2,195x1
A5: RDL: 225x5,235x4,245x3,255x2,265x1

Bulgarian Split Squat: BWx12,20x10,25x8,30x8,35x8

HFSW seems to be getting easier already. Didnt have the motivation to get a lifting session in after work. Glad I got a good session in before work.