5/12/15 - Totally decimated overhead today. Did 5x2 with 245 and i could have done another 10lbs. gon’ get dat 300.
Strict Overhead
45x8,5
135x3,3
155x3
185x3
225x3
245x2
245x2
245x2
245x2
245x2
185x19 ugh, leeman reps here, and mad i couldn’t get 20. I’ve done 20, but only completely fresh.
Upright rows w/ Axle
105x20
105x15
90x15
65x15
Front/Side lateral SS
10x15/15
10x15/15
10x15/15
Lying oblique crunch
x15
Lying leg raise
x15
DB side bend
25x15
^ 3 rounds
5/14/15- Today felt like crap. My diet has been amazing aside from my preworkout meal which was steel cut oats and whey blended in a shake. It gave me a horrible bloat and I felt sluggish. Regardless, my diet has been really well and I’ve lost 5lbs since late April, so that’s pretty sweet.
Shitty beltless front squats?
45x8
135x3,3
225x3
275x2
330x2 body is feeling very maladjusted. my lats are super tight and i can’t seem to get my stance right.
350x2 poop
370x2 this set went surprisingly well. I had done some hip circles after the previous set in tandem with some hip swings to try and quickly find some adjustment, so that helped.
405x2 jeez can’t believe how this went up, and without an arduous effort. think this is a PR for no belt.
For people struggling with FS, something that really helped me today was learning to keep my elbows in. It really made the difference. We always think to do this, but with heavy weight on the chest it goes out the window. If you KNOW your legs can handle the weight, then just keep your fucking chest up and the bar will go where it needs to.
Abomination Tire Flips: stuffed 3 20lb car tires, and 2 100lb dumbbells into the 700 tire. An interesting thought I had pondered AFTER attempting to flip was that although the weight of the tire would be around 950-1000, it would not be dispersed as if it were indeed a true 1000lb tire. I got it to my knee and it felt like a car was on my leg. Flipped it though.
Abomination Tire x 2, x 1
700x5+5 plyo jumps
700x5+5 plyo jumps
bear crawls
x100 feet
x100 feet
x70 feet
x70 feet
x70 feet
prehab and soft tissue work and done. QL is bothering me.
5/17/15 - Some rep work with deads today. This was my first time pulling in a lil while so I wasn’t planning on going very heavy. Took 500 for reps.
Deadlifts from 1.75in blocks (was gonna do the floor today but I need to refrain from getting too ballsy, even if less than 2 inches is not much.)
45x8,3,3
135x5
225x3
315x3
405x1
500x9 100% could have done failure to 10 had my right gastro not ominously cramped by the knee tie in.
^^ Also tried to film the set, but apparently I was wrong thinking 7% battery was enough to last. :l
Opted out of doing pause deadlifts. I’m gonna try them for sure in the following sessions. I just feel a bit iffy on my right calf.
Hip Thrusts (super slow eccentric and very explosive rep with pause at top)
135x10
135x10
135x8
135x8 man these are hard. you can laugh all you want at the baby weight, shit, but my deadlift is going up so fuck it.
Lying HS curl
x10
x10
x12
x12 just doing these to get my hamstrings warm. I think going heavy and stressing movements where the hamstrings works out of context with the hip can be a bit dangerous.
Hanging Leg raise
x10
x10
x10
x10
Lying oblique crunch
x10
x10
x10
Lying leg raise
x15
x15
DB side bend
25x25
25x25
5/18/25 - Singles today. Training my strict press for fun at this point lol. everything felt heavy today, as it should so soon after deadlifts.
Strict overhead
45x5,5
135x5
185x2
225x1
245x1 slow
265x1
265x1
265x1
265x1 my triceps don’t have it today. it’s easy and light on the chest but once it gets over my head I’m so slow to lock out.
265x1
BTN press
135x8
155x5
155x3 failed 4th
135x5 complete failure here lol
135x5 omg triceps are gone!
Flat DB Bench Press (exercise I have not done since probably 2010)
90x8
100x5
100x5
100x5
100x6
100x4
Tri extension
x15
x15
x15
x15
Front/Side lateral Raise +face pulls
x12/12/15
x12/12/15
x12/12/15
5/21/15 - Serious conditioning work today. Grabbed the template from Alpha. Consisting of 3 or more exercises done in a circuit.
205lb sandbag carry for 60 feet
Barely-able-to-slide Sled push (230ish pounds) for 60 feet
280lb Tire Drag for 60-80 feet
3 rounds. about 5 minutes break between each set. Heaving like a bitch. Everything was exceptionally difficult shockingly.
Hit some ab work and done.
5/23/15 - upper back work
DB rows (no straps)
90x8
100x20
100x20
100x20
Meadows Row
50x10
50x10
75x12
50x10
Pull ups
x8
x8
x8 probably a volume PR here hahaha
band assistance x 10,x10
Horizontal Band row
x15
x15
x10
x10
bicep curls but not really
95x20
5/25/15 - Did pause front squats but realized on video it’s a very slight pause. It felt much longer believe me lol. No homo but i could have went 425 or 435 to hit some kind of PR. Glad I didn’t. Also caps lock key is broken. Thank god.
FS w/ slight pause
45x5,5
135x3,3
225x3
275x1
315x1
365x1 this felt awesome. i think i had 8 in me if i didn’t pause and went amrap. gonna get this for 10 soon.
405x1 very very easy.
405x1
405x1 getting tough but only in working to make the pause happen.
Ab circuit
Lying oblique crunch
x15
Lying leg raise
x15
Weighted sit up isometric holds
25lbx10s
25lbsx10s
15lbsx10s
15lbsx8ish
Plank
x60ish
x30s
x30s
x30s
I need to do more front squat
[quote]csulli wrote:
I need to do more front squat[/quote]
Me too mayne.
5/28/15- early ass workout working on hitting some rep PR’s on overhead. Gonna do this for 3 weeks, then hit some heavier stuff and hopefully a sick PR for July-ish.
Strict press
45x8,5
135x5,3
185x3
205x2
225x2
205x14 PR. I george leeman’d these too hard and pinched a nerve in my trap. Hopefully it leaves me alone for this weekend, kinda excited to deadlift.
185x10
3-way shoulders with 10lbs cause neck is made of stone now. Can’t swim now 
5/31/15 - Heavy ass deads
Deadlifts from 1.75 inch mat
135x5
225x5
315x2
405x1
500x1
545x1
600x1 super easy
600x1 super easy pulling the slack out of the bar but my god the mid shin grind is real. worth noting that my belt was loose on this set.
600x1 belt tightened properly and the pull was as easy as the first.
Like a past workout, i know i most likely could have pulled it from the floor if I really wanted to, but since I really wanna refrain completely from failing a pull, I’m gonna wait for when I’m 100% positive. Soon my friends…soon.
Hip thrusts w/ 3 sec pause at the top
135x12
135x12
135x12
135x12
Hamstring curls
x15
x15
x15
Oblique crunch
x15
x15
x15
Lying leg raise
x15
x12
x10
x10
Not soon enough until it happens
Nice Job Brother!
Thanks guys, feelin pretty good atm with the deadlift.
6/2/15 - bodybuilding stuff for today. trying to take it easy cause i’m feeling pretty beat from deads.
Flat DB Bench
40x10
60x10
90x10
100x10
100x12
100x8
90x6
Incline Barbell Bench
135x10
185x10
225x10
205x10
205x8
drop set
155x10
DB front raise/side lateral raise SS
40x8/x10
40x8/x10
40x8/x10
DB Shrug
100x30
100x30
100x30 so brutal
Face pull
x15
x15
x15
x15
6/3/15 - felt very flexibile for some reason but pretty much fizzled, probably from deads. I never have strength on both in the same week.
Back Squat
45x8,5
135x3,3
225x3
315x1
405x1
455x1
High bar BS/Front squat SS w/ 70lbs suspended from bands
205 (135+70lbs suspended) x5/5
275 (205+70lbs suspended) x5/5 my god this was brutal rofl
205x5x5
Lying oblique crunch
x15
x15
x15
15 second plank to 5 downward dogs x5
6/4/15- tons of prehab work today. and some more light abs
Banded distractions and tissue release.
frog crunches x 15
hanging leg raise x 10
^ 3 rounds
more stuff
6/6/15 - upper back training
DB rows
100x20 went without putting it down for all the reps on both arms.
100x20 made it to rep 15 on both arms before putting it down. finished the last 5 without drop.
100x20 made it to 12 on both, made 6 before dropping again, and finished the final 2.
Much happier lately since I stopped using straps. I sacrifice some lat isolation but I don’t think there is a single accessory movement that is as brutal as a DB row when it’s done completely raw and without having a leg up on a bench.
Meadows row
25x10
50x12
50x12
50x12
50x15
Pull ups
x8
w/ band assist x10, x10,x8,x8,x8
Band pull aparts SS with Recline Rows
x15/x10
x15/x10
x15/x10
6/8/15 - Wanted to see if I could do my bodyweight for 10. Lats were blown the fuck up and tight as hell but being an insolent bastard to your barbell helps in times like this.
Strict Overhead
45x5,5
135x3
185x3
205x1
235x9 PR with this weight. Not the strictest of strict form, but I’m getting stronger this way.
Zydrunas Press with 30lbs weight suspended on each end with bands
45x10
95x8
145x8
145x7
145x6
145x5
145x5
Log Incline Press
110x5
160x5
210x7
drop set
160x7-10
110x10
Face pulls
x15
x15
x15
x15
