Back/Triceps (Thursday 02SEP10)
Weighted Pull-up
BWx5
10x3
25x3
35x3
45x2
Close Grip Bench w/30 lbs Chain
95x5
135x3
155x3
165x6
155x9
Barbell Row
135x5
165x5
185x5
205x5
225x5
2-Board w/30 lbs of Chain
185x3
175x4
Band Seated Row
Light x 15, 15, 12 , 10
Incline Tate Press
17.5, 25, 30 x 12
Picked up 30 lbs of run of the mill 3/8 chain which works well for bench but isn’t enough weight for much else. 5/8 chain seems to be mythical and I was basically treated like a rabid dog at the tractor and boat supply stores I dropped by looking for it.
Workout comments- I was expecting to get a few more reps this session. 165 30 lbs of chain x 6 while last week’s was a top set of 195x6- same weight at lockout but close to 30 lbs less at the bottom for the chains. Maybe it’s not so strange and I’m just overanalyzing crap again. I like them a lot for close grip but not for 2-Board. Undecided right now whether I even like it enough to keep as a second tricep movement.
Hey man glad to see you survived LDACistan! What a joke huh, that LandNav course was an insult to my intelligence. I am the BN CDR this semester so I am busy as hell trying to ensure everything runs smoothly, but its more like herding cats. I am also the co-captain/head trainer of our Ranger Challenge team so I havent had a whole lot of extra time to dedicate to lifting. I am however planning on buying Eric’s new book “Show and Go” that is coming out on the 21st and will probably start the program sometime around Thanksgiving. Until then I am probably going to play around with some Military Athlete WOD’s. Good Luck with the Body part split, I was never a fan of them.
Excellent man, good to see you on here again. I’ll definitely be getting Cressey’s new program the instant it comes out.
Squat 03SEP10
Squat
95x10
135x5
185x3
225x1
255x1
275x1
225x10
Front Squat
135x5
185x10
Pistols
I’m taking a page from Paul Carter’s blog here and following a very basic scheme- 10 reps, 11 reps, 12 reps, move weight up 5% the next week and continue. I would love to get my Front Squat to 315 this semester.
Deadlift (Tuesday 07SEP10)
Deadlift
135x5
185x3
225x3
275x3
315x3
335x3
355x3
375x3
385x3
Speed Box Squat
95x3
135x3
155x3
175x3
185x3
195x3
Snatch Grip RDL
Back/Triceps (Thursday 09SEP10)
Weighted Pull-up
BWx5
+25x3
+45x3
Close Grip w/Chains
95x5
115x3
135x3
155x10
T-Bar Row
90x8
135x8
160x8
Dip
+25x5
+45x5
+70x6
Ring Face Pull
5x10
Ring BW Extension
5x10
Squat (Friday 10SEP10)
Squat
95x5
135x3
185x3
225x1
255x1
285x1
225x12
Front Squat
135x5
185x12
275x10s hold
315x30s hold
Seated Good Morning
95x10
135x10
145x10
Seated Leg Curl
90x8
110x8
120x8
Trainin’s lookin good man. You been usin that prowler much?
Sadly no! College gym manager shot it down so I haven’t had a place to push it/any weight to throw on it. Good news is a new MMA gym opened up in town that might be interested (I know they have tires and sledgehammers) but they don’t have any weights yet.
Bench (Monday 13SEP10)
Bench
235x1
185x12
Incline Bench
3x5x135 crap, couldnt touch my chest without pain
Alt. DB Curl
45x5, 40x8, 30x8
Chain Push-up
30 x 21, 12
Machine Preacher
whatever x whatever
Great day for regular bench but incline really sucked - I had a lot of trouble touching my chest without pain. Gym newbies still haven’t died down so getting a flat bench for DBs was impossible but chain push-ups proved to be a good replacement.
Deadlift (Tuesday 14SEP10)
Deadlift
135x5
225x3
275x2
315x1
365x1
385x6 big PR
Low Box Squat
135x5
165x5
185x5
205x5
Snatch Grip RDL
straps 245x10
KB Windmill
35x5
Rolling Thunder
115x3 PR
Great motherfucking session today! Quick check of my training log, I don’t think I even pulled 385x2 last year. I was scheduled to several times on Coan but I always had some fucked up recovery. Last week’s 385x3 was a PR and 385x6 was just awesome. PR on the Rolling Thunder was great too, can’t complain about much right now.
Back/Triceps (Thursday 16SEP10)
Weighted Pull-up
25x6
BWx11
Close Grip w/Chains
185 x 1
155 x 12
T-Bar Row
90x10
135x10
160x10
180x5
Weighted Dip
25x5
45x5
70x8
Ring Face Pull
4x10
Ring Extension
4x10
I don’t know why but I just really enjoy these sessions. Back and Tricep assistance work together seems to work well for me.
Squat (Friday 17SEP10)
Squat
95x5
135x5
185x3
225x1
265x1
295x1
235x10
Front Squat
135x5
195x10
Standing Ab Wheel (about half ROM)
3x10
Seated Good Morning
135x10
145x10
155x10
Still feeling great!
Bench (Monday 20SEP10)
Bench
95x5
135x3
165x1
185x1
225x1
195x10 nice!
Incline DB
50x8
65x5
75x8
Seated DB Curl
30x10, 35x10, 40x8
Elevated Ring Chain Push-up
12, something, something
Machine Preacher
no one cares x no one cares
External Rotations
2x10
Good session. The only thing that felt slow was the 225x1 surprisingly. Rest of the exercise selection was good and the Feet Elevated Ring Chain Push-ups were hard as shit. My obliques and general core is pretty sore now on Tuesday from those so depending on how much I feel they cut into my deadlifting I’ll either keep them or go with an easier variation.
Gaining weight is awesome.
Deadlift (Tuesday 21SEP10)
Deadlift
135x5
225x3
275x1
315x1
365x1
395x6 sweet
Low Box Squat
135x5
165x5
195x5
225x5
Snatch Grip RDL
245x12
Ring Side Plank
2x10s
Couple exercise explanations, or at least what was running through my head when I chose them as assistance.
Low Box Squat- This is entirely for hip and leg strength in both the squat and deadlift. The numbers are so low compared to my regular squat because I get way too much lower back involvement in squats which inevitably leads to squat mornings even though my back doesn’t round.
Snatch Grip RDL- More leg and hip assistance with some upper back thrown in. I’m going to start doing these from the floor so I can take as wide a grip as possible.
Ring Side Plank- I might have just invented this as I can’t find anything mentioned about it with the power of almighty Google. This session was the first time I’d ever done them, just was trying to think of some lateral core exercises with rings while it occured to me. Whether they’re worth anything or not I’ll find out.
Back/Triceps (Thursday 23SEP10)
Close Grip Bench w/Chains
45 x5
95 x5
135 x3
165 x10
Weighted Pull-up
25x7
BWx9
Weighted Dip
BWx5
25x3
45x3
70x12
T-Bar Row
45x8
90x8
135x8
180x8
Band Face Pull
Band Tricep Pushdown
Rolling Thunder 135x1 both hands
I’m liking the close grip progress a lot- 165 with 30 lbs of chain gives me 195 at lockout which is on par with my regular grip right now. Pull-ups are progressing very slowly but tis to be expected with gaining weight and I’m happy with everything else right now.
Squat from 24SEP10
Squat
95x5
135x3
185x3
225x1
265x1
305x1
235x12
Front Squat
135x5
195x12
Holds (really just ego, the 30s sets worked way better)
315x5s
335x5s
365x5s
405x5s
Seated Good Morning
145x10
155x10
165x10
Standing Ab Wheel
3x5
This session felt like shit but I still got work done.
Bench (Monday 27SEP10)
Bench
95x5
135x3
185x2
225x1
245x1 fucking finally
195x10
Incline CG
135x9
Curlz
Ring Push-up
chain x 15, BWx19
moar curlz
Cable External Rotations
Feels good to finally set a bench PR after like… fuck if I know. I’ll get a video of 250 next week (which I WILL get) and keep taking names. I wasn’t beat up about getting 195x10 instead of 11 especially after the 1RM. I may actually have gotten 9 last week since my counting during reps sucks.
Deadlift (Tuesday 28SEP10)
Deadlift
135x5
225x3
275x2
315x1
365x1
405x5 schaweet
Low Box Squat
145x5
175x5
205x5
235x5
Snatch Grip RDL
255x6
No signs of slowing down now, pulling a 1RM next week.
