Foam Rolling
Entire body
5 minutes
Incline Walking
10 minutes at 4MPH at 5% incline
PVC Rolling
Lower body
Squat [Comp. stance]
143x5
243x5
320x5
363x5
…belt on…
413x4
…add wraps…
435x5
441x5
447x5
458x4
469x4
Bench Press [Comp. grip]
143x5
187x5
232x5
254x5x5 sets
Bench Press [Comp. grip, 2BD]
276x3x2 sets
PVC Rolling
Lower body
Speed Bench Press [Close grip]
165 w.dbl minis(reds)x3x8 sets
Deadlift [Sumo]
165x5
276x5
336x5
441x5+60lbs chain
458x5+60lbs chain
480x5+60lbs chain
497x3+60lbs chain
Wide Neutral Grip Chin-Ups
Chain Drop-Set
BW(203)+60x5
BW+40x4
BW+20x3
BWx3
BW+60x5
BW+40x3
BW+20x2
BWx2
Log Press
125x5x3 sets
…
Average Band Pressdowns [Purple]
~20x3 sets
…
Average Band Facepulls [Purple]
12x3 sets
Form Rolling
Lower body
10 Minutes
Mobility Drills
Hips/LB
Squats [Comp. stance]
Form Work
135x3x3 sets
Single-Leg TRX Pistols
BW(203)x6/sx3 sets
Incline Walking
10 minutes at 4MPH at 5% incline
Static Stretching
Hips/Hams/Glutes
Taking advantage of the off days; hips have been really stiff and sore from this volume so I’m doing my best to get them mobile again in time for Sundays three-lift day.
Backward Prowler Pulls [w.rope]
Sled+154 for 100yds x3 trips
Prowler Pulls [w.rope]
Sled+154 for 100yds x2 trips
Prowler Push [high handles]
Sled+176 for 100yds x2 trips
EliteFTS Plug Carry
154x40ydsx6 trips
The plug carries were a lot of fun and had a really pronounced conditioning effect on the lower back, we’re getting 80-150lb medicine balls next week so those may be used in place of these in the future. Off to the gym now for Sunday’s three-lift.
Squat [Comp. stance]
143x5
243x5
320x5
364x3
…belt on…
420x3
…add wraps…
447x4
463x4x2 sets
480x4
Bench Press [Comp. grip]
143x5
187x5
221x10
232x8
243x5
221x8
198x10
Deadlift [Sumo]
165x5
276x5
336x5
…add belt…
441x3
474x3
497x1
Squats felt better today, not quite as tight so I hit depth on most reps, 480 was definitely a challenging four though. Had another 2.5-5kg on the bench sets and deadlifts were just pulling for the sake of a little bit of work, no real volume or intensity to speak of. All in all a good day, sets are getting easier as the program goes on.
Speed Bench Press [Close grip]
155 w.dbl minis(reds)x3
165 w.dbl minis x3
176 w.dbl minis x3
187 w.dbl minis x3x2 sets
176 w.dbl minis x3
165 w.dbl minis x3
155 w.dbl minis x3
…
Wide Neutral Grip Chin-Ups
BW(203)x5x10 sets
Average Band Pressdown [Purple]
~20x4 sets
Average Band Facepulls [Purple]
15x5 sets
Foam Rolling
Full body
10 minutes
Mobility Drills and Static Stretching
10 minutes
Incline Walking
12 minutes at 4MPH at 5% incline
It feels great to have been back training consistently for a few weeks now, I notice a different in strength and appearance already. Will have some videos up tomorrow of my three lift day; lighter squats (212.5kg?) and some moderately heavy bench and deadlifts.
Your thread name remembers of CHIMAIRA song: POWER TRIP!
PVC Rolling
Lower Body
5 minutes
Squat [Comp. stance]
143x5
243x5
342x5
380x4
…belt on…
425x4
…add wraps…
452x5
469x5
342x8 [Highbar]
Bench Press [Comp. grip]
143x5
187x5
221x5
232x5
243x5
253x3
270x3
287x3 [2BD]
298x3 [2BD]
Deadlift [Sumo]
220x5
342x5
…add belt…
441x5
463x5
485x5
496x3
507x3
551x1
Today was an ‘break’…ha. Really glad squats were light because 212.5 felt super heavy psychologically–each rep felt 5 seconds long, both Evan and I cut off our last set of 5 with our work weights (212.5 in this case). Bench went decent and probably left some in the tank, deadlifts were slow off the floor but still easy reps…was nice to get the feel for something moderately heavy again.
[quote]kaisermetal wrote:
Your thread name remembers of CHIMAIRA song: POWER TRIP![/quote]
Just listened to it for the first time now haha, guess that proves that’s not where I got the name.
Foam Rolling
Lower Body
5 minutes
Incline DB Bench press [45 Degree]
60x6
100x8
80x8x2 sets
Neutral Close Grip Chin-Ups
BW(203)x16/10/10
Incline Walking
10 minutes at 4MPH at 5% incline
Really low energy today, HR was up in the 140/50’s on the walking today, its usually in 120/30’s feeling a lot better now though. Conditioning tomorrow AM.
Prowler Pulls [w.Ironmind harness]
Sled+176 for 100yds x3 trips
Prowler Push [high handles]
Sled+176 for 100yds x2 trips
Medicine Ball Walk [D-Balls]
150 x40yds x10 trips
Static Stretching
Lower Body
5 minutes
Reverse Hyper
No weight x25x2 sets
Lateral/Forward Hurdle Steps
Bunch x a few
Prowler pulls with the harness were exhausting but a great challenge. Had a guy walk outside and ask Magnus and I if we “did Crossfit?” we both, in sync, shouted “NO!!!” and looked away immediately, needless to say he put his head down and walked his 150lb frame back to the monkey bars.
looking REALLY solid over here man…what’s your body weight at right now?
Static Hip Stretching
5 minutes
Mobility
5 minutes
Squat [Comp. stance]
154x5
243x5
364x4
…loose bottom/belt on…
430x4
…add wraps…
485x4
513x4
551x1
Bench Press [Comp. grip]
143x5
187x5
221x8
232x8
243x8
248x8
232x8
Deadlift [Sumo]
276x5
336x5
441x3+80lbs chain
463x3+80lbs chain
480x2+80lbs chain
Was in a bad way when I got to the gym yesterday just enough to zap me of motivation; I did the smart thing and chopped a few sets from my squat volume. Had been aiming to get some loose bottoms and thus more weight on my back by this week (its been close to a year since I wore gear), so I wasn’t about to cut that out. Squats felt pretty smooth and the weights that mattered were at or very close to depth…551 single was the easiest and deepest of the bunch. I’m happy to walk away with that much from such a rough day.
[quote]Alpha wrote:
looking REALLY solid over here man…what’s your body weight at right now?[/quote]
Thanks Alpha, means a lot coming from you. I hover between 198-203lbs.
Foam Rolling
Entire Body
5 minutes
Bench Press [Close-grip]
155x10
185x10
190x10
195x10
135x10
(SS with…)
Pull-Ups [Wide Pronated Grip]
BW(203)x6x10 sets
Single-Arm Rolling DB Extensions
40x10/s x4 sets
Band Pressdowns
Light x bunch x2 sets
(SS with…)
Mini x bunch x2 sets
Supplemental session broken down between afternoon(^) and evening.
Seated DB Military Press
60x8
70x6x2 sets
60x8
KB Push Press
53x6/s x3 sets
(SS with…
Single-Arm Lateral Raise
30x12/10/8
The afternoon session felt very streamlined, focus and intensity was high; I think this confirms that my optimal dose of caffeine is 600mg pre-training. Had dropped it down to 400mg but just wasn’t feeling the effects, the higher dose gave me “the shakes” but those will cease as I regain my tolerance.
Really need to stick to these 1-2 times a week supplements for triceps and shoulders, I really lack either of these muscle groups and they need direct attention in addition to the stimulus they get from BP’ing.
“Off day” tomorrow, but I assure you I will be doing something.
Foam Rolling
Lower Body+Thoracic Spine
5 minutes
Reverse Lunge [+twist and hold]
BWx5/sx3 sets
(SS with…)
Cable Facepulls [w.external rotation]
80x12x3 sets
KB Goblet Squats [w.pause at bottom]
53x10x3 sets
(SS with…)
Scap Push-Ups [w.feet elevated]
BWx8x3 sets
Hurdle Step-Overs [front and back]
5/sx3 sets
(SS with…)
Behind-the-Neck Band Pullaparts
Minix12x3 sets
Alternating DB Curls
50x10/sx2 sets
40x10/s
Incline “Sprints”
400m at 6MPH and 3% Incline x 3 sets
150m at 3MPH and 3% Incline x 3 sets
Off day training, most of which was borrowed from Tony Gentilcore’s blog (which I highly recommend by the way). Felt really energized afterwards, mobile and stretched out which I guess is the point…enough to help me recover but not to tire me out. Running…sprints…whatever you want to call them is my weakness, I hate it and rarely do it, guess its time to start a few times a week.
Three lift tomorrow, funny…I always curse those days when I’m doing them but love them the other five days of the week. This really is a great program and I’m feeling stronger every week. Squats tomorrow are moderatly light, will push myself on the bench with some heavy 5’s and hit a fairly heavy raw deadlift single in the 260-70kg range. Will post video of tomorrow as well.
Cheers.
Mobility
5 minutes
Bench Press [Comp. grip]
165x5
198x4
232x4
254x4
265x4
276x4
254x4
Deadlift [Sumo]
254x5
331x3
(add belt…)
441x3
485x3
529x1
573x1
507x3
Lots of stressors in my life this past while, showed up to the gym an hour later than planned and thus had to skip squats (with maintance weights) today. Bench went OK…have done 276 for 7-8 or so in 2009, having to stop before three was horrible, the strength is there but I think my BP is just fatigued so I’ll cut out tomorrows and just do assistance. The reps just weren’t crisp. Deadlifts felt good, slow off the floor but very easy lockouts, lots left.
Damn tight hips; feels like pulling with rope as tendons rather than elastics.
