Sat 9/29
241 lbs
upper push
Band shoulder warmup
Decline BB bench
worked up to 295x3, wanted to go heavier but don’t trust 24hr bros as spotters
DB military 60x12, 70x10, 75x8
Dips BWx15, x12, x12
Skullcrushers w/ fixed BB 70x12, 95x8, 70x10
DB fly slow
Tues 10/2
light lower body workout
Knee doesn’t like extension or end range flexion. Stiff leg deads felt good. Hack squat, ham curl, and leg ext did not. Going to work on finding exercises that I can do to work around this injury.
Wed 10/3
Band shoulder warmup
TRX rev fly bwx10
Standing OHP barx15, 95x12, 135x8, 185x5, 205x1, 155x8
DB bench 75x12, 85x12, 95x6, 95x8
Weighted dips 45x12, 70x12, BWx12, x12
EZ standing French press 65x12, 75x12, 85x12
Hoist crunch x some
Was hoping to get closer to a BW press, but the 205 felt shaky as hell, so I stopped there.
Sat 10/6
Upper pull
Rows n such
Mon 10/8
Battle rope 1min x2
Band pull apart series
Bench worked up to 295x2, 225x8, x8
DB seated military 75x8, 60x8, x8
Dips BWx3x12
TRX tri ext BWx8, x6, x5
Tues 10/9
249lbs
sled 3plx12, 4x4, 5x4
band TKE 2x30
BB squat to bench
barx2x12, 135x12, 185x12, 225x12, 275x12, 315x8, 3x12
SLDL 135x12, 225x8, 3x12
R knee felt good during workout, sore/hurt bad next day
Thurs 10/11
band shoulders
TRX rev fly
pec rollin/stretchin
sled 2tpx2, 3x2, 4x2, 5x2, 6x2, 7x2
BB incline press barx10, 95x10, 135x8, 185x5, 225x5, 245x3, 225x5, x7
Klokovs 95x12, 135x5, x8, x3
Dips BWx4x12
EZ bar french press 55x12, 75x12, 85x12, 95x12
Seated cable fly 40x10, 50x3x10
Fri 10/12
upper pull
pullup BWx30 total reps
DB bent row 95x4x8
cable face pull 50x12, 70x3x12
DB lateral raise 40x15 partials, 15x12 full, 45x12 partials, 15x12 full
seated DB shoulder toasting x8, x9; meadows calls these “shoulder six ways” - vid below
EZ seated preacher curl (bar=?) 50x8, x5, 20x8, x10
short ROM pullup BWx3x15
scap pullup bwx2x5
Sat 10/13
sled 2tpx2, 3x2, 5x2, 6x2, 7x2, 8x2
pendlay row 135, 185, 225
cable face pull
db rear delts
abs
Mon 10/15
Upper push
Seated BB military worked up to 205x3 (rep PR, gotten 215 for 2 before)
DB bench 100x6, 90x8, 80x2x8
dips BWx4x12
standing EZ french press 75x3x12
back ext
abs
Tues 10/16
upper pull
pullups BWx10, x10, x5, x5
HS row
seated cable row wide handle
upright BB row
preacher curl
standing rev grip curl
low cable lateral raise
rev maching fly
wide grip pullup partials
scap pullup
Wed 10/17
247lbs
cardio
battle ropes 1min x 3 rounds
prowler-ish sled push/pull 2pl up to 8pl, then 4pl
45 deg back ext
decline crunch
Fri 10/19
legs
SLDL up to 375x5 vid below, close up of wonky knee
BB walking lunges tried 95lbs hurt dat knee, empty bar x 3x10
BB hip thrust 135x12, 225x12, 315x12
seated calves 100 total reps
one leg ham curls 3x12
standing calves 150(whole stack)x3x12
leg ext x pumpzz
Sun 10/21
late night upper body pull sesh
T bar rows
other stuff
Mon 10/22
upper body push
HS military
BB BTN press
standing EZ french press
BB fly slow n stretch
lol lazy with the logging lately
Wed 10/24
242 lbs
cardio circuit x 5 rounds
battle ropes: double arm x 15, alternating x15 each arm
handle swing 75lbsx30
jump rope x60 (55 reg, 5 doubles)
seated calves x pumpzz
How’s the knee feeling now?
Knee is still pretty proper fucked at this point. I bought some super heavy knee sleeves from EliteFTS but got a size too small
Thurs 10/25
Upper push
Got some toys from EliteFTS to use: Fat gripz, dragging sled, strong(er) lever belt (didn’t realize that it’s kinda thin but oh well I don’t have another) and some knee sleeves that are too small (got size L, gonna return for XL)
Overhead fat gripz strict press worked up to 195x3, 205x1, 40 lbs away from my goal of a body weight press
BB bench fat gripz 185x4x8
DB fat gripz supine tri ext 4x12
pec dec
dips
Thursday 11/1/12
243lbs
First back workout using my new Fat Gripz, my fudgin forearms are still having cramps. Baby weights cuz my grip is weak! My right wrist/grip is noticeably weaker, this is the one I’ve broken before.
BB bent rows w/ fat gripz ss/x4 sets w/ BB reeves rows (grab hex plates from handles)
Pulldown w/ fat gripz 5x12 diff handles each set
Machine pullover stretch dem latz 5x12
DB shoulder 6 ways 15x3x8
low cable lateral raise 30x4x8-12
Cardio
Sled rope pull down/back on bball court 4plx4
Sled push/pull down/back 4plx2
Fri 11/2
lots of sled dragging with my new elite sled
rev hypers
https://sphotos-a.xx.fbcdn.net/hphotos-ash4/427912_10101154386462173_1025904701_n.jpg
Went to the Super Training meet on 11/3, was pretty awesome to see the strongest raw guys doing full power, and the best deadlifters on this side of the country. Spoto didn’t get the raw bench world record but he came real close his first attempt. Stan Efferding bombed out, which was a bummer.
Sun 11/3 Legs
KB Swings
Leg press
BB split squat
sled dragging
calf raises