today’s training
A. DB Clean and Strict Press
45 x 5, 55 x 5, 40 x 5
B. DB Clean and Push Jerk
60 x 5, 70 x 4, 80 x 3, 85 x 2, 90 x 1, 95 x 1, 100 x 0
85 x 4
C. Push Press
135 x 5, 145 x 4, 155 x 3
145 x 5, 155 x 2
D. Speed Pulls - 4 x 1 with 225
E. Tire flips - 3 x 7 with 450 lb tire
F. GHR- 6 x 6, 1 x 8 x 10
Yesterday - Leftovers (aka speed bench, back, and bis) light hamstrings, glutes, and lower back
A. Speed Bench
worked up to 9 sets of 3 with 155 using three different grips (3 close, 3 med,3 wide)
B. DB Bench - 90 x 8, 6
C. Band Pull Aparts Pump Work - 3 sets
D. Heavy DB Rows - 110 x 12, 8 (strapless pr)
E. Nebula Chest Supported Rows
50 x 7, 70 x 5, 90 x 3
70 x 7, 90 x 5, 110 x 2
F. Neutral-Grip Chins x 12, 8
G. Cable Rope Hammer Curls (top double contraction) - 3 x 10-12 with 90
H. Machine Curls - 3 x Pump partials in 3 diff positions 5-8 explosive reps
I. Reverse Band GHR with light band - 3 x 8
J. Hanging Leg Raises - 3 x failure (not many at all)
K. Reverse Hypers - 2 x 12 with 145
A. Box Squats (in briefs)
235 x 5, 245 x 4, 255 x 3, 265 x 2, 275 x 1
B. Speed Pulls
6 singles with 245 off 1" of mats
C. Deads against 4 chains
275 x 5, 295 x 5, 315 x 5, 335 x 2
D. Romanian deads against 4 chains
3 x 10 middle partials/5 top partials/rest 10/5 explosive reps with 155
E. Deadstop Romanian deads off 3" of matts
155 x 12, 155 x 10
I am getting increasingly disappointed with with my deadlift and am rapidly digging myself into a whole as far as strength and neural systems go. I had planned to do a 5/3/1 PR style set on the chain deads but I got to 2 reps and knew it wasn’t happening. Tomorrow is a “light” day. Of course I always adjust as I go and decided I was digging myself into a ditch with this training set up so the new plan is to alternate high neural demand days with medium-low neural demand days.
DE Squats yesterday traps
Today - Overhead Bench
A1. Vertical Jumps - 2 x 2
A2. Depth Jumps - 2 x 1
B. Snatch-Grip Behind the neck Push Jerk
135 x 5, 145 x 4, 155 x 3, 185 x 2, 200 x 0, 200 x 1
C. Circus DB Clean and Press
65 x 3, 70 x 3
75 x 2, 85 x 2,
95 x 1 ← this was easy as hell! 3 x 0 with 105 ← its definitely a mental barrier thats stopping me here
D. Close-Grip High Incline Bench
140 x 5, 150 x 4, 160 x 3
150 x 5, 160 x 4, 170 x 3
E. Bench Press
175 x 5, 185 x 5, 195 x 5, 205 x 10 (some kind of rep PR)
F. Band Laterals - 3 x 30 seconds
A. Vertical Jumps - 3 x 3
B. TRX Leg Curls - 3 x 30 sec
C. Yoke Bar Squats
195 x 3, 215 x 3
225 x 2, 235 x 2
245 x 1, 265 x 1
Back down sets:
150 x 5, 170 x 5, 200 x 7
D1. Speed Pulls against 4 chains - 3 x 3 with 225
D2. Vertical jumps x 6
Rested 30 sec between pulls, than after 3 sets did 6 jumps.
Repeated twice
E. Pulls against 4 chains
225 x 10 full reps 6 top partials, 225 x 6 4, 225 x 4 3
PM
A. Power Snatch stuff
110 x 2 snatch grip high pulls with
110 x 1 1 (1 high pull, 1 snatch)
110 x 3 high pulls
110 x 2 1 (2 high pulls,1 snatch)
B. TRX Leg Curls - 4 x pump stuff
C. Yoke Bar Front Squat with feet elevated on plates - 4 x 6 with 175, 3 x 5-8 middle partials 5 full reps 5 top partials
D1. Yoke Bar speed squats - 3 x 3 with 140
D2. yoke bar squats - 5 mid partials 5 top partials
repeated 2 times
E. Yoke Bar squats - 8 full reps 4 top partials
My legs are pretty fatigued right now. I have always sucked at higher rep stuff and today was no exception. Combine that with the fact I had 2 monsters today helped my sister move out of her apartment 2 squat sessions, tomorrow I am going to feel like i got hit by a bus. Pushing the MAG-10 and FINiBARs today should help alot but if I am sore as hell tomorrow I will not be surprised…
Friday - Back
A. Band Straight Arm Pulldowns - 3 x Pump Stuff
B. Strip the rack rows
135 x 7, 155 x 5, 175 x 3
155 x 7, 175 x 5, 195 x 3
C. T-Bar Rows - 3 x 6 with 4PPS
D. T-Bar Rows against bands - 3 x 10 top partials 5 mid 5full with 2PPS 1 short red band
E. Plate Pullover stretches (2 sec stretch) - 2 x 12 with 25 (just to stretch)
F. Light Keg Cleans - 100 x 5, 130 x 5
Event Training Tuesday?
A. Hands on Swiss Ball Push Ups - 3 x 5
B. Single-Arm DB Clean and Push Press/Jerk’
55 x 3, 65 x 2, 75 x 1
65 x 3, 75 x 2, 85 x 1
75 x 3, 85 x 2, 95 x 0 ← just felt impossibly heavy, didn’t commit to the rep
Back down:
2 x 5 strict presses/arm with 55 lbs
C. Car Deadlift simulator 455# max in 60 sec (briefs belt first set, added straps second)
Set 1: 6 in 60 sec, Set 2: 3 in 60 ← not because I failed, the damn apparatus moved but things were moving easy
D. Car Deadlift 365# Rest Pauses (just belt)
Set 1: 5, rest 10, 3. Set 2: 4, rest 10, 2 ← no grinding in these sets, just getting more work in with a heavier/ish weight
E. Car Deadlift 300# Rest Pause (just belt) x 11, rest 15, 3
Yesterday
A. Keg Carry
60 x 90 ft, 100 x 90 ft, 130 x 90 ft, 182 x 45ft
than:
B1. Keg 130 x 45 ft
sprint back
B2. Keg 182 x 45 ft
repeat 3 times
My biggest problem right now is very much so keg carry technique. I have a hard time finding a groove that I can carry it in. Too high and it hits my belt and I can’t hold it, too low and my legs hit it and I have to slow down tremendously.
Last Night Overhead session
A. Swiss Bar Clean and Press
60 x 6, 90 x 5, 110 x 3, 130 x 3, 150 x 0, 150 x 3, 180 x Miss, 2 x Miss with 170. Made the clean both times though
B. Push Press
155 x 3, 5 x 2 with 155
C. Military Press
115 x 5, 125 x 4, 135 x 3
125 x 5, 135 x 4, 145 x 3
D. Single-Arm DB Press Top double contraction - 4 x 6 with 30 lbs
E. Javelin Press overhead Hold - 2 x 7 sec with 115, 3 x 7 sec with 95, 65 x 35 sec
Lower Body
A. Mid-Shin Pin pulls against orange elitefts short pro bands
Bar x 3, 2 x 3 with 135, 225 x 3, 275 x 1, 305 x 1, 335 x 1, 365 x 1, 395 x 1, 425 x 0
2 x 3 with 275
B. Bottom-Up Rack Squats - 205 x 6, 3 x 6 with 185
C. Leg Press - 3 x pump work
D. GHR - 3 x 5 with bodyweight, 2 x 5 with 25, 2 x 5 with 5 lbs (took forever to get the weight right)
E. Lying Leg Curls - 3 x Pump work with 50 lbs
F1. Speed Pulls - 3 x 3 with 225
F2. Wide-stance zercher Band Goodmornings x 8
Repeated twice
I dont know how much the bands were at the top and I flat out dont care. All I can say it was alot and it was definitely a new kind of PR. Great lower body pump today and I am cramming down the food now. Good day.
Event Sunday
A1. Power High Pulls - 3 x 3 with 110
A2. Vertical Jumps - 3 x 1
B. Deficit Deads off 3" of Mats
135 x 3, 185 x 3, 225 x 3
265 x 5, 285 x 5, 305 x 5, 325 x 7 (rep pr)
C. Push Press
115 x 5, 125 x 5, 135 x 5, 145 x 7 (rep pr)
D. Circus DB Clean and Press
48 x 3, 78 x 3, 88 x 1, 98 x 1 (3 lb pr)
78 x 5, rest 10 sec, 3. 75 x 3, rest 10, 1
E1. DB Strict Press - 3 x 12
E2. DB Push Jerk - 3 x 5
F. Car Deadlift - something x 1 . these sucked, everything felt off, even the bar set up
Today - Bench Emphasis
A1. Single-Arm DB Push Press - 2 x 6 with 48 lbs
A2. Vertical Jumps - 3 x 1
B. Bench against 2 chains per side (80 lbs)
Bar x 5, 95 x 5, 135 x 5, 155 x 5,
185 x 5, 195 x 4, 205 x 3
Add 3 Board
195 x 5, 205 x 4, 215 x 3
205 x 5, 215 x 4 cluster reps ← I have no clue but but my strength dropped off so I stopped
C. Bench Press Pump - 3 x 3 different pump methods
D1. Speed Bench
3 x 3 with 145 (30 seconds rest between sets
8 standing plate squeeze press with 2x5 lb plates
3 x 3 with 155 (3 seconds rest between sets)
6 standing plate squeeze presses 6 lying plate squeeze presses 6 top contractions
A1. Broad Box Jumps - 2 x 3
A2. Depth Jumps for Heigh - 2 x 1
B. Sumo Deadlifts
worked up to 4 sets of 3 with 285
C. 6" Mat Pulls
290 x 3
320 x 3
350 x 3
380 x 3
400 x 3, 400 x 2
D. Cambered Bar Squats
205 x 5, 225 x3
215 x 5, 225 x 4, 235 x 2
3 x Pump work
E1. Speed Sumo Pulls - 3 x 3 with 205
E2. Band goodmornings x 8
repeated twice
Today - Overhead Press (fixing weaknesses)
A. DB Lateral Raises, Middle Partials - 3 x 20 with 10 lbs
B. Push Press against 4 chains ( 55 lbs at top?)
65 x 5
75 x 5
85 x 5
95 x 5
105 x 4
C. Overhead Rack Lockouts
Worked up to 185 x 3, and 205 x 1
D. Military Press - 3 x 10 5 5 (middle, top, full)
E. High Incline Tate Press - 3 x 6 with 25s
F. Rolling DB Extensions - 8 x 8 with 25s (30 sec rest between sets)
Solid session trying out new stuff to bring up my tricep strength on the overhead press (my weak point).
Friday - Traps
A. Scrape the Rack upright rows - 3 x 10/5/5 reps
B. High Power Pulls
130 x 7, 150 x 5, 170 x 3
150 x 7, 170 x 5, 190 x 1
C. Plate Shrugs - 3 x 10/5/5
D. Snatch-Grip Power Shrugs (3 sec neg)
170 x 7, 190 x 5, 210 x 3
E. Band Pull Aparts - 3 x Pump stuff
F1. Chain Face Pulls - 8,7,6 x bodyweight
F2. Band Pull aparts x 6
G1. Trap Bar Walk - 395 x 50ft, 305 x 50 ft
G2. Keg Carry - 120 x 50ft, 120 x 50ft
G3. Keg Carry - 182 x 50 ft, 182 x 10 ft
Today - Week 1, Day 1 of New cycle - 9 weeks out
A. TRX Glues Bridges - 2 x 10 with 25 lbs
B. Deficit Deads off 3" of Mats
135 x 3 (Double overhand)
185 x 2 (DOH)
225 x 2 (DOH)
255 x 5 (DOH)
275 x 5
295 x 5
325 x 8 (1 rep PR)
C. Low Box Squats with 2 chains per side
185 x 5
195 x 4
205 x 3
215 x 2
225 x 1
2 x 5 with 165
D. Yoke Bar Goodmornings - 3 x 8 with 75
E. Back Extensions - 3 x 8 with 25
F1. Kneeling Cable Rope Crunches - 2 x 10 with 80, 80 x 8
F2. Standing Cable Rope Crunches - 80 x 5, 80 x 3, 80 x 4
Decent overall session today, I was hoping for more than a 1 rep PR on the deads but I can;t be too upset since it’s still a PR. The low box squats F*CKING SUCKS, so since I hate them so much I am definitely keeping them.
I left plenty in the tank on the GM’s and back extensions, I got what I needed out of them, end of story.
Also I changed competitions since I pulled my back on the trap bar walk last week and realized how screwed I was because I kept hurting myself during event training. The new comp is aug 11.
The events are:
Viking Press 200 lbs x Max reps in 60
Keg Throw x 3 small kegs, 3 reg kegs in 60 sec
Car Dead x Max in 60
Husafel stone 240# x max distance
Stone Over 48" Bar 220# x max in 60
I am looking MUCH better for these events!
Tuesday Upper Body ME
A. Single Arm DB Clean and Push Press
48 x 5
50 x 4
53 x 3
58 x 2
63 x 1
B. Patterson Press - 3 x 10+5 top contractions
C. Bench Against 80 lbs of chains
2 x 5 with bar, 95 x 5, 135 x 5
155 x 5
175 x 5
185 x 5
195 x 5 (10 lb PR from last week)
2 x 5 with 165
D. 3-Board Press
245 x 3, 255 x 2, 265 x 1
255 x 3, 265 x 2, 275 x 1
E. Rolling Barbell Extensions - 4 x 10 with 75 lbs
F. Barbell Push ups - 2 x 17 with bw, 1 x 13 with 20 lbs
Thursday - DE Lower Body
A. Dimel Deadlifts - 3 x 12
B. Speed Squats against 60 lbs of chains
3 x 2 with 145
Alternating Lunges x 8
3 x 2 with 155
Alternating Lunges x 8
4 x 2 with 165
C. Sumo Deadlifts agianst doubled green band
200 x 3
220 x 3
240 x 3
2 x 5 with 260
D. Power Squat Machine - 2 x 10 with 3PPS, 16 x 2PPS
E. Leg Press - 3 x 6 with 4PPS, 3 x Pump work with 3PPS
F1. Cable Rope Crunches x 10
F2. Standing Crunches hold at peak x 10 sec
F3. Hanging Leg raises x 3
repeated 3 times
Friday - DE Bench
A. DB Lateral Raises, Middle Portion only - 3 x 20-30 sec with 10s
B. Push Press
115 x 5
125 x 4
135 x 3
145 x 2
155 x 1
165 x 1
175 x 1
C. Patterson Press - 3x10 5 with 15s
D. Fat Bar Speed Bench against 60 lbs of chains
3 x 3 with 155 (close-grip)
8 x Patterson presses
3 x 3 with 175 (added light blue bands…50 lbs of tension at top? wide-grip)
8 x Patterson press
3 x 3 with 155 (removed bands, medium grip)
8 x patterson press
E. Deficit Floor Press, Back on 3" of mats
115 x 7, 135 x 5, 155 x 3
135 x 7, 155 x 5, 175 x 3
F1. DB Triceps Extensions - 2 x 20 with 20 lbs
F2. 1-Board Press - 2 x 5 with 155