Squats w/ Chains (65lbs)
45 Chainsx10
135 Chainsx5
225 Chainsx5
315 Chainsx3
405 Chainsx1
455 Chainsx5 (beltless)
Squats
405x5
405x5
405x5
Walking Lunge
135x50ft
Overhead Carries
135x4x50ft
Squats felt good today for once. I squatted with a wide stance in my workboots and it felt very natural and easy for me. My legs are fucking smoked.
Paused Bench Press with Chains (65lbs)
45+65x10
135+65x5
225+65x3
275+65x1
295+65x1
315+65x3
305x5
305x5
305x5
Overhead Press (Clean once)
135x5
135x5
135x5
T-Bar Row Giant Pyramid Torture Set
2 platesx10
3 platesx10
4 platesx10
5 platesx10
4 platesx10
3 platesx10
2 platesx10
I flashed a lot of ass crack in that row video haha. I was too gased to think about my pants falling down though. I could only think of oxygen and water by that point.
Bench was a lot harder than it should have been. I was supposed to ohp 195x3x5 but there was no way that was going to happen so I took it easy on those. I think I was just burnt from my squat workout yesterday.
Power Clean
45x10
135x3
185x3
205x3
16" Block Pulls
315x3
405x3
495x1
585x1
605x3
Deadlift
455x5
455x5
455x5
I had to watch my 2 year old while I was training so things didn’t go as well as they could have lol. It was an easy day though so no worries.
[quote]Loftearmen wrote:
Prelogged for Tuesday
Power Clean
95x3
135x3
185x3
205x3
16" Block Pulls
315x3
405x3
495x1
545x1
585x1
605x3
Deadlift
455x8
455x8
455x8
Box Squat
315x5
365x5
405x5
[/quote]
What do you mean prelogged? Also, fucking beastly lifts. Could you outline your training if you have the time?
Destrength
Thanks man!
I log my training sessions before I do them so I can reference it on my phone while I am lifting. It also gives me a day or two to reflect on the weights I am suppose to lift and mentally prepare myself.
If you read a few pages back I have a pretty detailed write up of my training schedule and philosophy. I’m also working on this program with some folks that I train online so after I have perfected it and come up with an idiot proof format I’ll release an ebook which I will announce on this log and on the forums here.
Strict Press…ss…Pull Ups…ss…Sledge Hammer Swings…ss…Push Ups
135x3-BWx2-20 Swings-10 Push Ups
185x3-BWx2-20 Swings-10 Push Ups
205x3-BWx2-20 Swings-10 Push Ups
185x3-BWx2-20 Swings-10 Push Ups
135x3-BWx2-20 Swings-10 Push Ups
Overhead Press
135x10
135x8
You don’t realize how much sledge hammer swings involve the triceps until you sandwich them between overhead presses and push ups! My triceps were completely fried after this giant set, I could barely finish my last set of push ups.
Pushed the baby a few miles in her stroller.
Squat w/ Chains (65lbs)
135 Chainsx5
225 Chainsx3
315 Chainsx3
405 Chainsx1
455 Chainsx1
495 Chainsx3
Squat
435x5
435x5
435x5
I had to cut it short due to time constraints but it was a great squat session.
Bench Press w/ Chains (65lbs)
135 Chainsx5
225 Chainsx2
275 Chainsx2
315+Chainsx1
330+Chainsx2
Bench Press
295x5
295x5
295x5
Overhead Press (Clean Once)
135x5
155x5
175x5
T-Bar Row Giant Torture Set
1 platex10
2 platesx10
3 platesx10
4 platesx10
5 platesx8
4 platesx5
3 platesx5
2 platesx5
Between sets of bench I did face pulls x20. I felt weak.
Squat w/ Chains (65lbs)
135+Chainsx5
225+Chainsx2
315+Chainsx1
405+Chainsx1
495+Chainsx1
515+Chainsx2
405+Chainsx5
Front Squat
135+Chainsx5
185x5
225x5
Stiff legged deads
225x10
225x10
225x10
no moving events due to rain.
Heavy Bag Work
3 rounds of hitting the bag until I was just flailing my arms and legs around like a crazy person from exhaustion.
Overhead Press (0 rest between sets)
135x2
155x2
175x2
195x2
215x2
195x2
175x2
155x2
135x2
Hex DB Holds…ss…Overhead Press
65x10 seconds-135x10
65x10 seconds-135x10
65x10 seconds-135x10
No5 bad for a quick workout. My conditioning is shit. I’ll punish myself with the prowler tomorrow.
Power Clean
135x2
185x2
205x2
215x2
16" Deadlifts
315x2
405x2
495x1
585x1
675x1
705x2 (Dropped the 2nd rep just after lockout)
Barbell Holds
405
405
405
315
315
315
Hex DB Holds
25
35
45
55
65
I did a bunch of grip work since I dropped my deadlift today.
you keep hitting over 700 on those 16" Deads and it will be coming off the floor in no time! Slow down! I’m not ready to hit 700 yet!
Paused Narrow Grip Bench
135x10
225x5
275x3
315x1
325x5
Paused Bench
265x8
265x8
265x8
DB OHP
70’sx8
70’sx8
70’sx8
DB Row
120’sx8
120’sx8
120’sx8
Shrugs
315x10
315x10
315x10
Narrow Grip Benches felt like crap but I got them done. Benxhes didn’t feel that great either but accessories were a breeze. I did band pull aparts between all sets of bench and db ohp.
Damn, so much badass lifting
Alpha: That’s the idea!
Csulli: It’s never enough!
Power Clean
135x5
155x5
175x5
Deficit Deadlift
315x3
405x3
495x1
545x5
Deadlift
435x8
435x5
435x5
Barbell Row
275x8
275x8
275x8
Power Shrugs
315x8 I was beating a dead horse so I just moved on.
Ab Wheel…ss…Plate Pinches
X12-4 dimes
X12-4 dimes
Heavy Bag
15 minutes
Push Press
135x5
185x5
205x5
Overhead Press
165x5
165x8
165x5
Dumbbell Press
90’sx12
90’sx12
90’sx12
Pull Ups
x5
x5
x5
I forgot to video tape my push presses so I took a vid of my volume work. My elbows, wrists and shoulders aee not fond of barbell push presses so I am going to do them with a log for the rest of this training cycle.
Warm up
30 min of kickboxing drills
jump rope, heavy bag, shadow boxing
Box Squat
135x5
225x5
315x3
405x1
455x1 *Something is wrong
Squat
405x5 *Left IT band pain
315x3 *Left IT band pain+right trap pain=time to quit and go eat.
Training sucked.
Heavy Bag
20ish minutes super-high intensity
Narrow Grip Bench
135x10
225x5
275x3
315x3
Bench Press
275x5
275x5
275x5
The heavy bag work was seriously exhausting. I am actually thinking of getting into mma so my strength training will probably suffer a bit as I saw after doing my conditioning work today. I skipped accessories because of the muscle in my neck that I pulled yesterday squatting. I’ll go scope out an MMA studio or two this next week and see what they are like. It has been a decade since I set foot in a ring.