Dang, I don’t usually see the big guys knocking out sets of 10 on the ab wheel. Nice work!
Jump Rope
500 Skips
Heavy Bag
1 min/1 min restx10 min
Shadow Boxing
1 min/1 min restx10 min
Fat Grip DB Snatch…Superset…Dips
50x3-BWx3
60x3-BWx3
70x3-BWx3
80x3-BWx3
90x3-BWx3
EMOM
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
70x1-BWx2
Wide Stance High Box Squat…Superset…Chin Ups
135x5-BWx2
225x5-BWx2
315x5-BWx2
405x5-BWx2
495x5-BWx2
*Used a high box and didn’t go too heavy because my left knee is still bothering me from the powerlifting meet.
Log Clean and Press
Logx5
Log 50x5
Log 90x5
Log 110x5
No training this weekend because I’m going pig hunting. Hopefully I’ll fill my freezer with cheap protein!
Mmm pig. I want some ribs and back straps right about now. Maybe a nice roast.
Well, I didn’t get a pig 
Back to the grind I guess.
Overhead Press…Superset…Pull Ups
45x5-BWx3
95x5-BWx3
135x2-BWx3
185x2-BWx3
225x2-BWx3
255x1-BWx3
EMOM
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
205x1-BWx1
Bench Press…Superset…Barbell Row
135x5-135x5
185x5-185x5
225x5-225x5
275x5-275x5
305x5-305x5
Horrible training session. I didn’t sleep well last night because the baby was up and I was worn out from the hunting trip; I could REALLY feel it. I missed my top set of ohp, didn’t even attempt my top set of bench and dskipped my assistance work. Hopefully I’ll come back stronger after some rest.
Block Pulls
225x5
315x2
405x2
495x2
565x2
635x2
685x2
715x2 PR
Kettlebell Swings…Superset…Weighted Ab Wheel Roll Outs
70x25-2 Chainsx10
70x25-2 Chainsx10
70x25-2 Chainsx10
I’m still feeling pretty worn out so I skipped my EMOM sets and my sandbag lifts. I did hit my top weight of 715x2 on block pulls which is a PR.
Jump Rope
x250
Heavy Bag
1 min/1 min restx10 rounds
Reverse Hyper Sit Ups
3x10
Parallel Box Squats
45x5
135x5
225x5
315x5
405x5
495x5
Emom
405x10x1
Dips
BWx3x5
Strict Press…Superset…Pull Ups
45x1-BWx
96x1-BWx3
135x1-BWx3
185x1-BWx3
225x1-BWx3
245x1
265x1
275x1 This was my 2014 goal!!! I guess now I’m shooting for 315.
EMOM
225x1-BWx1
225x1-BWx1
225x1-BWx1
Bench Press…Superset…Barbell Row
135x5-135x5
185x5-185x5
225x5-225x5
275x5-275x5
315x5-315x5
325x5-325x5 *Had to cheat a bit on the last rep.
Fat Grip DB Alternating Curls…Superset…Fat Grip DB Delt Raises
30’sx10-30’sx10 *Delt raises didn’t feel good.
30’sx10
30’sx10
Every time I have a tough pressing session the distal portion of my biceps aches really bad the whole time so I think I need to do more bicep work. My biceps are surprising weak for how big my arms are and how strong I am.
I’ve never spent much time on my biceps so if any of y’all have suggestions on how to train them I would appreciate your input.
Box Jumps
24"x5
24"x5
24"x5
Sumo Deadlift
135x3
135x2
225x2
315x3
405x3
495x3
565x3 Default PR
EMOM
Beltless, Double Overhand Conventional Deadlift
565x1
565x1
565x1
565x1
565x1
565x1
565x1
565x1
565x1
565x1
Kettlebell Swings…Superset…Ab Wheel Roll Outs
110x20-BWx10
110x20-BWx10
110x20-BWx10
I was supposed to break another block pull PR tonight at 725x2 but I just felt a little worn out so I decided to do a lighter deadlift variation. I haven’t ever done sumo pulls before so I didn’t push it too hard. I got 565x3 without a tremendous amount of effort so I would suppose that 600x3 would be about my max sumo deadlift at the moment. I stopped at 565x3 because because I started to feel a little discomfort in my left groin muscles and didn’t want to risk pulling them. I was also pretty happy with the 565x10x1 beltless double overhand conventional deadlift. Overall this was a great training session. It was over 100 degrees outside and even hotter than that in my garage so I sweat a ridiculous amount of water out. I’m off for a gatorade chugging marathon.
Log Clean and Press
100x6
150x6
190x6
190x6
190x6
190x6
190x6
190x6
Dips…Superset…Pull Ups
BWx8-2 Bandsx8
BWx8-3 Bandsx8
BWx8-3 Bandsx8
Box Squat w/ Chains
45+65x5
135+65x5
225+65x5
315+65x3
405+65x3
495+65x3
315+65x8
315+65x8
315+65x8
My knee started bothering me after my back off sets so I quit training for the day. Boxes were set at competition depth so I’m getting back to being able to squat again, though. This time I’ll be using a much wider stance and trying to utilize the glutes and hamstrings more in an attempt to avoid recurrence of this patellar tendonitis I’m dealing with.
Great job on the strict press and the sumos!
[quote]Alpha wrote:
Great job on the strict press and the sumos![/quote]
Thanks man! I’m pretty happy with those as well.
Narrow Grip Incline Bench Press
45x10
135x6
185x6
225x6
245x6
245x6
245x6
245x6
245x6
245x6
Unilateral Fat Grip DB Press…Superset…Fat Grip DB Row
80’sx12-80’sx12
80’sx12-80’sx12
80’sx12-80’sx12
EZ Bar Chain Curls
90x12
90x12
90x12
I took a video of the press/row superset but it came out funny so I deleted it. Workout was pretty easy overall. The hardest thing I did were actually the chain curls. 245x6 narrow grip incline bench press was pretty light so I’ll take 10lb jumps on it until it becomes difficult.
Looks like your deadlifting has been going quite well overall.
[quote]Loftearmen wrote:
Strict Press
275x1 This was my 2014 goal!!! I guess now I’m shooting for 315.[/quote]
Nice job
Thanks y’all. My deadlift and overhead press are the only two lifts that are really taking off at the moment but that just means that my squat and bench press will increase later from the carry over.
Last night:
20 minutes of HIIT on the heavy bag-30 seconds/30 seconds rest
Deadlift
135x3
225x3
315x3
405x3
495x3
565x3
625x3 PR
Deadlifts EMOM
495x1
495x1
495x1
495x1
495x1
495x1
495x1
495x1
495x1
495x1
The video came out kind of crappy.
I gripped the EMOM deadlifts with the bar in my fingers instead of in my palms which made it WAY harder to hold on to. I’ll hold everything this way leading up to my next meet since I dropped that 705 deadlift last time (grrrr!) I was pretty torn up after the deadlift PR so 495 was actually kind of hard to pull for ten singles. I skipped accessories because of it.