Saturday - Foundation Work
A1. Band Pull aparts - 3 x 10
A2. Bent Over DB Swings - 25s x 20, 15, 10
B. Heavy DB Rows
145 x 7, 155 x 5, 165 x 3
155 x 6, 165 x 4, 175 x 2 (10 lb pr!)
C. Pull Ups
Wide Overhand - 1 x 15, 1 x 10
Medium Overhand - 1 x 8, 1 x 6
D. Close-Neutral Grip Pull ups (2 sec neg, 5 sec neg on last rep) - 3 x 5
E. Band Pull aparts - 2 x 20
Past couple sessions
Monday - ME Lower Body
A. Seated Leg Curls- 3 x Pump stuff
B. Reverse Band Low Box Squats (green bands)
185 x 3, 225 x 3, 275 x 3, 295 x 3
325 x 5
335 x 3
345 x 1
2 x 5 with 275
C. Power Squat Machine
Worked up to 4PPS x 8, 3PPS x 20, 1.5PPS x 30 in 2 minutes
D. Goodmornings
Bar x 8, 75 x 10, 95 x 10
E. Back Extensions - 3 x 30 secs with 25 lbs
Tuesday - Recovery/Extra Workout AM
A. Box Plyo Push Ups - 4 x 2
B. Box Jumps - 4 x 2
C1. Barbell Lunges - 3 x 12
C2. Barbell Squats - 3 x 8
D. Sled Goodmornings - 3 x 20m
E. Sled Drags - 3 x 20m
Tuesday - ME Upper PM
A. Fry Press - 2 x 10
B. Ultra Wide Bench
Bar x 5, 135 x 5, 185 x 5
215 x 6, 235 x 4, 255 x 2
235 x 5, 255 x 2
2 x 6 with 185 (no leg drive, no back arch…lower back was cramping)
C. Lateral Raise partials - 3 x 15 top half, 10 middle, 5 bottom half
D. Seated Arnold Press, No back support
30 x 7, 40 x 5, 50 x 3
40 x 7, 50 x 5, 55 x 3
2 x 10 with 25s
E. DB Extensions - 6 sets of 8 with 25s (30 sec rest between sets)
F. Close-Grip Pushdowns - 3 x 30 sec with 80 lbs (17, 14, 20 reps)
G. Face Pulls - 3 x 30 sec with 50 lbs
H. Upright Rows - 3 x 12 with 50 lbs
Thursday - Session A - Extra Session A
A. Seated Vertical Jumps - 5 x 2
B. Medicine Ball Slams - 4 x 1 with 10 lbs
C. Fat Bar Bench Press
95 x 25, 15, 10
85 x 25, 15 x 10
=100 reps
D. Db Cuban Press - 5s x 15 top partials and 10 full reps
Session B - DE Squat
A. Box Squats
25 sets of 2 with 185 in 18 minutes (did a few sets of 6 and 4 to get the sets in faster and make my life suck more…)
B. Dimel Deadlifts
185 x 25, 15
135 x 37
C. Band Goodmornings
Green x 10, 20, 20, 10 = 60 total reps
Stopped there, I think I have heat stroke. My heart rate is like a million beats a second and I dropped 5 lbs in an hour…
Friday - DE Bench
A. Swiss Bar DE Bench
6 x 3 with 150 (20 sec rest between sets)
Rest 60 sec
6 x 3 with 150 (20 sec rest)
Rest 60
8 x 3 with 150 very light reverse bands, feet straight and elevated on plates (floor press fashion, 20 sec rest)
= 20 sets of 3
B. DB Bench (45 sec on, 50 sec off)
65 x 15, 65 x 5, 45 x 18
C. Elbows Out Extensions single purple band
25s x 12
25s x 12
25s x 10
Took off band
25s x 14
25s x 12
=60 reps
D1. Standing Lateral Raises x 10 with 25s
D2. Plate Front Raises x 10 with 25 lbs plate
Repeated 3 times = 60 reps
E. Band Pull Aparts - Purple band - 3 x 12, 1 x 10/10/10 dropset
Good workout, my pressing muscles are toast and my triceps are just burnt toast. Looking forward to growing now!
Sunday - Back
AM
A. DE Bench
7 sets of 5 with 120 (4 close-grip, 3 medium grip)
only reason for these was to work on technique, hence the very low training percentage (40%)
B. Pull Ups - 65 reps in 6 sets
Wide Grip x 22, 13
Medium Grip x 8, 8
Underhand x 8, 6
C. Close-Grip Barbell Rows
5 x 5 with 160
D. Heavy DB Rows (no straps)
R - 110 x 15
L - 110 x 13
PM
A. Band Straight Arm Pull downs
2 sets of 50 reps
B1. Chain Hammer Curls - 6 sets of 8 w/ 35 lbs (high double contraction)
B2. Reverse Curls - 5 sets of 8 w/ 30 lbs
B3. EZ Bar Curls - 4 sets of 8 with same weight as B2
B4. KB Hammer Curls - 3 sets of 8 with 8 lbs
B5. Alternating DB Curls - 2 sets of 6 with 25s
B6. Band curls - 1 set of 10
B7. Standing Hammer Curls - 1 set of 4 with 25s
-AR: Band Pushdowns x 15
Tuesday - ME Lower
A. Deadlifts
(dimel) 95 x 3, 135 x 3, 185 x 3, 200 x 3
(regular conventional)
225 x 2
255 x 2
290 x 2
320 x 1
350 x 1
380 x 1
410 x 1
440 x 1 (belted)
470 x 0 Fuck
500 x 2 x 0 WTF
360 x 3
330 x 3
290 x 5
B. Barbell Lunges - 4 x 10 with 95 lbs
C. Yoke Bar Goodmornings for time (30 sec on, 45 off) - 75 x 14, 11, 8
D. Speed Pulls - 5 x 3 with 235
I was pretty disappointed in this session, I was looking to hit a 5 rep PR but got sucked into max testing and I could’ve gotten 470 but I didn’t realize I got the weight off the floor. I just hit my accessories hard and called it a day. I need to get used to having heavy weight in my hands and I have a feeling I’ll be hitting PRs in no time…
Wednesday - Bench
A. DB Clean and Strict Press
28 x 5
38 x 4
48 x 3
58 x 2
B. Close-Grip Incline Bench
Bar x 5
95 x 5
135 x 5
2 x 5 with 155
Competition grip:
6 singles with 185
C. Military Press - 5 x 10 with 85
D. DB Extensions - 60 total reps
E. Barbell Push ups - 3 sets to failure
Thursday - Stuff?
A. Olympic Style Squats
Bar x 6
95 x 5
135 x 3
185 x 2
205 x 1
225 x 1
255 x 5, 4 (2 rep PR)
225 x 10 (30 lb pr)
B. Pull Ups x 50 total reps in 6 sets.
Friday - Squattteen
A. Olympic Style Squats
Bar x 6, 95 x 5, 135 x 3
175 x 3
205 x 3
235 x 10 (10 lb pr)
B. Barbell Lunges
Bar x 10
3 x 10 with 95
115 x 8
135 x 6
C. Strip the rack sumo romanian deads - 4 x 10 with 135
D1. Single DB Crunch - 4 x 8-10 with 30
D2. 2 Arm DB Serratus crunch - 4 x 4-5 with 30
D3. Hip Elevated Crunches -4 x 5
E. Plate Side Bends - 2 x 15 with 45 lb plate
Saturday - Speed Bench without the speed bench!
A. DB Bench
2 x 10 with 65s
2 x 10 with 75s
85 x 8 <–I was hoping for 10 and one more jump…
B. Scrape the Rack Seated Press
4 x 6 with 65 lbs and 1 chain per side
3 x 1 with 85 lbs and 1 chain per side
2 x 5 speed presses with 75 lbs
C. Push Press - 4 x 6 with 115
-had to stop for 30 minutes because my friend wouldnt leave me alone about getting food
D. Dips
BW x 15
20 x 12
40 x 10
50 x 5
E. Fat Bar JM Press
65 x 12
85 x 12
95 x 10
105 x 8
115 x 6 6 close-grip benches
F. Tate Press Bands
3 x 12 with 25s and doubled purple band
on last set after the 12 reps I dropped the band and got 6 more reps
Going off memory…
Wednesday - Back
Back:
A. Power High Pulls
130 x 5, 150 x 4, 170 x 3
140 x 5, 160 x 4, 180 x 3
B. Barbell Shrugs
185 x 5
205 x 5
225 x 5
2 x 5 with 245
265 x 10
295 x 10
C. Farmers Walk Shrugs
2 x 20 with 95 lb bells
Dropset: 95 x 20, 45 x 20, 25 x 20
D1. Low Incline DB Shrugs - 4 x 10 with 45s
D2. Band Pull Aparts - 4 x 10
E. DB Rows
Strapless: 110 x 16 R (1 rep PR), 110 x 13 L
Strapped: 110 x 15
F. Chins - 2 sets to failure.
Thursday - Squats
A. Wide Stance Raw Squats
Bar x 3
95 x 3
135 x 2
185 x 2
205 x 2
225 x 2
245 x 2
2 x 1 with 265 (PR)
135 x 7
185 x 7, 205 x 3
B. Leg Press - 10 x 3PPS, 3 x 10 with 4PPS
Dropset:
10 x 4 PPS
10 x 3 PPS
10 x 2 PPS
30 x 1 PPS
C. DB Lunges - 2 x 15 with 25s
D. Pull Throughs - 3 x 20 with 80 lbs
E. Seated Leg Curls - 2 x 20
I hit a weight PR on the power squats, in that I have never squatted that much so smoothly, as technique locked in (especially technique on this exercise) and this wide raw. I had almost zero stretch reflex on these, guessing because my hips and glutes and hams are just not so flexible…
More Memory…
Thursday - Speed Bench
A. Fat Bar DE Bench off 1 board with doubled yellows
3 x 3 with 110 (close)
3 x 3 with 120 (medium)
2 x 3 with 130 (wide)
B. Close-Grip Bench
Worked up to 245 x 2
C. Wide-Grip Military Press
95 x 5, 115 x 3, 135 x 1
115 x 5, 135 x 3, 150 x miss
D. Push Press
115 x 7, 125 x 5, 135 x 3
125 x 7, 135 x 5, 145 x 3
E. Bradford Press
65 x 12
75 x 10
2 x 6 with 85
F. DB Swings - 3 x 20 with 25 lbs
Great pump this workout, which makes me happy because I never get a pump in them delts!
Saturday Night - Gun show training!
A. Reverse Grip Triceps Extensions - 3 x 20 with 40 lbs
B. Close-Grip 1 board Press against 5 chains
110 x 5
130 x 5
3 x 5 with 155 <—pulled the shit out of my left pec here, it was and still is pumping an hour later…
3 x 1 with 195 (switched to foam)
2 x 5 with 110 (SPEED!!) off 1 board
C. Close-Grip Triceps Extensions
50 x 12
60 x 10
70 x 8
80 x 5
D. Bench Dips - 3 x 20 @ bw
E. Band Pushdowns - 1 x 75 reps (mustve changed grip 4 or 5 times and eventually could only do bottom partials)
F. Barbell Curls - 3 x 20 with 45 lbs (middle portion only)
6 x 6 with 65 lbs, 3 sec negative, 30 sec rest between sets, slight cheat
85 x 1
2 x 1 with 110 ← all about them forced negatives on these!
2 x 5 with bar bands SPEED
G. 21’s - 3 x 21s with 45 lbs
H. Band Hammer curls - 1 x 50 reps.
First time training arms seriously in about 2 months, it was a nice change of pace!
Monday - Deadlift Deload
A1. Depth Jumps - 3 x 1
A2. Broad Jumps onto Box - 3 x 1
B. Deadlifts
135 x 5
185 x 5
215 x 5
245 x 5
275 x 3
put on king pro deadlifter suit
275 x 2
295 x 1
315 x 1
335 x 1
365 x 1
C. Yoke Bar Goodmornings - 2 x 15 with 75 lbs
D. Log Lunges - 2 x 15 with 35 lbs log
Super easy workout today, my deadlift suit came yesterday so I decided to toss it on and get a feel for it. It gave me crazy pop off the floor!
Monday - Deadlift Deload
A1. Depth Jumps - 3 x 1
A2. Broad Jumps onto Box - 3 x 1
B. Deadlifts
135 x 5
185 x 5
215 x 5
245 x 5
275 x 3
put on king pro deadlifter suit
275 x 2
295 x 1
315 x 1
335 x 1
365 x 1
C. Yoke Bar Goodmornings - 2 x 15 with 75 lbs
D. Log Lunges - 2 x 15 with 35 lbs log
Super easy workout today, my deadlift suit came yesterday so I decided to toss it on and get a feel for it. It gave me crazy pop off the floor!
Wednesday - Bench shtuff
A. Military Press - 3 x 10 with 75
B. Close-Grip High Incline Press
110 x 5
120 x 5
2 x 5 with 130
C. Rolling DB Extensions - 2 x 15 with 25s
D. Barbell Push ups - 1 x 10 close grip, 10 medium, 10 wide
E. DB Rear Delts - 10s x 30
F. Plate Shrugs - 2 x 15 with 45s
G. Pull ups - 1 x rotations (5 wide, 5 medium, 5 neutral, 5 wide)
Today
A. Deadlifts
95 x 6
135 x 5
200 x 3
270 x 2
340 x 1
Added metal deadlifter pro
380 x 1
430 x 1
2 x 0 with 470
My last 4 weeks to get fat and strong…
A. Valslide Leg Curls - 2 x 10
B. Squats
Bar x 6
95 x 5
165 x 5
195 x 4
put on Metal Ace Pro Briefs
2 x 3 with 265
Add belt
4 x 2 with 300
C. Wide-Grip Push Press
Bar x 5
95 x 5
105 x 4
2 x 3 with 125
5 x 3 with 145
D1. Olympic Style Squats
145 x 5
175 x 4
200 x 3
230 x 2
3 x 2 with 220
D2. Seated Neutral-Grip DB Press
45 x 5
65 x 3
2 x 5 with 55
This was a hard, heavy, long and rough one. The fact that I survived and ate to support the training means I will get stronger. By the 3rd and 4th set of 2 on the brief squats. I took the estimates on my wide-grip push press easy this week, but it only leaves more room for progression. I am using the wide-grip as my overhead lift because I do not have access to a viking press at the moment and I feel this will carry over the most to the event.
Unfortunately I ran out of time on this session and I had to cut some of the accessory work, and supersetting what I could do with the set round of squats. I was calculated to take 230 for 4 x 2 but I felt myself bouncing out of the hole and than goodmorning’ing the weight up so I back the weight down to 220 to make sure my legs were doing the work.
Tuesday - Deadlift and Upper Body Assistance
A. Deads off 3" of mats
2 x 5 with 135
220 x 3
2 x 3 with 260
310 x 2
3 x 2 with 340
B. Floor Press against 40 lbs of chains
2 x 10 with 115 lbs
4 x 3 with 195
2 x 5 speed reps with 105
105 x 22 in 90 sec
C. Plate High Pulls - 25s x 10
D. Barbell Shrugs
200 x 5
220 x 5
250 x 5
2 x 5 with 270
290 x 3
E. Old-Time Standing DB Rows
55s x 10
3 x 8 with 65s
F. Heavy DB Rows
110 x 13
85 x 20
I was scheduled to do 4 x 2 with 310 on the deads but I was smoking them, even 340 for doubles felt too easy. Definitely eager to see where my deadlifts fall later this week.
Wednesday - Deads and Press
A. Deadlifts
135 x 5
225 x 3
275 x 3
2 x 3 with 315
365 x 2
4 x 2 with 385
Put on King Pro Deadlifter
410 x 1
440 x 1
B. Push Press
Bar x 5
105 x 3
115 x 4
2 x 3 with 135
155 x 2
165 x 2
3 x 2 with 155
C1. Lateral Raises x 10 with 25s
C2. DB Swings x 15 with 25s
Repeated 3 times…burn was crazy!
D. Close-Stance Low Box Squats against doubled mini bands
Bar x 3
135 x 3
Put on loose Ace Briefs
135 x 5
155 x 3
175 x 1
155 x 5
175 x 3
195 x 1
E. Dimel Deads
10 x 95 and pro short monster minis
2 x 10 with 95 and pro short light bands
Hammies and glutes smoked, finally done!
I am going to go hit the MAG-10 and finibars hard and recover. The only thing I am debating is whether or not I am going to take 1 or 2 days off between this and my next workout. I can’t decide which would better suit me…
Some deads from last night