[quote]ED3180 wrote:
me>you[/quote]
Don’t take that from him, Power 
@Nikki
We train in the same facility, everything ED says has a sarcastic undertone. He’s like a bastard child, you learn to love him but it takes time.
excuse me ,
methodology that you use? know the sheiko?
@Pal
Not sure what you’re asking.
[quote]Power GnP wrote:
@Nikki
We train in the same facility, everything ED says has a sarcastic undertone. He’s like a bastard child, you learn to love him but it takes time.[/quote]
You train with a bastard child and a red headed step child…what a place
Are you training Sunday with me? Since you’re not responding to my texts :S
We’ll squat, you could use more of that…
Saturday’s Training
Deload
Stick Rolling
Lower Body
5 minutes
Warm-Up
Abbreviated Upper/Lower
10 minutes
1A] Wide Neutral Pull-Ups: BWx10x3 sets
1B] Standing Military Press: 88x5, 110x5x2 sets
1C] Pull Through [Strong Band]: 12x3 sets
1D] Sumo Deadlifts: 154x5, 265x5, 320x5x2 sets
The Money Shot
Strongman Medley
5 Trips, 2 Minutes
Prowler Sprint [High Handles]: Sled+110x40m
Farmer Walk: 135/per handx40m
D-Ball Carry: 100x40m
Tough.
All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.
T. E. Lawrence
Monday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Abbreviated Lower
7 minutes
Squats [Comp. Stance]
154x5
221x3
276x2
331x1
385x1 @7
…belt on…
408x3 @8
413x3 @8
425x2 @8
430x2 @8
436x1 @8.5
441x1 @8.5
447x1 @9
430x1 @9
Deficit Snatch Grip Deadlifts [Standing on 2" Platform, No Belt]
154x3
221x3
287x3 @7
308x3 @7.5
287x5x2 sets @7
221x8 @6.5
154x15 @5
Note: I am not doing RTS, just see using Mite T’s RPE chart as being useful for tracking my strength level for a given day with any given weight. I’m using a intensity bracket system paired with cycling phases of intensity or volume focus so I see the RPE protocol as fairly applicable to this…
(Obviously snatch grip deads were too light today to have much effect.)
Trained with a bodybuilder friend and potential future business partner today, he was having a really off day and finished in about 30 minutes so I rushed through this in about 40 minutes. I will usually do a functional hypertrophy giant set after all of this, maybe I’ll get the chance to make it up tomorrow AM.
Really happy with this program’s first day, I was feeling pretty rough walking in but was happy with how it ended up. First time doing deficit snatch grip dl’s, great movement will aim to push them up to 150-70 next week.
Tuesday’s Training
Stick Rolling
5 minutes
Entire Body
Warm-Up
Abbreviated Full
7 minutes
1A] Fat Bar Medium Grip Chin-Ups: 6x5 sets
1B] McGill Curl-Ups [w.5 sec hold]: 6/sidex4 sets
2A] Overhead Snatch Grip Trap Raise: 45x12, 65x12x2 sets
2B] KB Snatch: 24kgx50 Total
Incline Walking
6% at 4MPH
5 minutes
Wednesday’s Training
Foam/Med.Ball Rolling
10 minutes
Entire Body
Incline Walking
6% at 4MPH
5 minutes
Monday’s training was really supposed to be done on Tuesday, so I’ve had an uncharacteristic two days off…which I think was necessary if my low body soreness is any guide. Rolling on the high density roller today was painful, I have no idea how I trained without tissue quality work in the past…one day off the foam roller/stick and I’m tight like a tiger.
Thursday’s Training
Foam and Med. Ball Rolling
Upper Body
5 minutes
Warm-Up
Abbreviated Upper
3 minutes
Bench Press [Comp. with pause]
Barx12
132x8
165x5
187x3
210x2
226x1
240x4
248x4
254x3x2 sets
265x1x3 sets
270x1
1A] 35 Degree Incline DB Bench Press: 70x10, 75x10, 80x10, 80x8
1B] Wide Grip Pull-Ups: BWx7x10 sets [70 Total]
1C] Side Plank Hold: 30s/sidex4 sets
This week is one of those weeks that has been disorganized/lift when you can, I’m still getting everything in just not necessarily when or where is ideal. This one was done at work, squeezed it into a 45 minute slot. I have some extra upper assistance to get in tomorrow to make up for what I missed today, after that I should be back on schedule.
There will be video tomorrow.
Dangit…got behind again, here comes 3-4 posts…
Friday’s Training
Foam and Med. Ball Rolling
Upper Body
5 minutes
Warm-Up
Abbreviated Upper
5 minutes
1A] EZ Bar Rolling Tricep Extensions: 108+35lbs Chain x 10/10/8/7
1B] Medium Grip Fat Bar Chin-Ups: BWx6x5 sets
2A] Band Pressdowns: Average Band x Bunch
The Money Shot
Medley
3 Trips
Prowler Sprint [Y Walk]: Sled+132x40m
Suitcase Walk: 114x40m/per side
Backward Prowler Pull [w. Spud strap]: Sled+132x40m
Was making up for some missed assistance from the day before, threw in some extra conditioning.
Saturday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Full Lower
10 minutes
Paused Squats [2s Count]
Barx12
132x8
231x5
287x3
331x1
353x3x2 sets
364x2x2 sets
386x1x4 sets
Deadlifts [Sumo]
154x8
265x5
342x3
408x3
474x2
…add belt…
518x3
524x3
530x2
534x2
546x1
551x1
1A] Glute Ham Raise Eccentric [5s Hold]: BW+33x3x4 sets
1B] Back Raise [on GHR]: BWx20x4 sets
Sunday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Full Upper
10 minutes
Standing Military Press
Barx8
88x5
110x4
121x3
132x2
141x3
146x3
150x2x2 sets
154x1
160x1
154x2 sets
+
36 Medium Grip Pull-Ups
1A] Medium Grip Pull-Ups: BWx6x5 sets [66 Total]
1B] Push-Ups: BW+60 Chainx12x4 sets
1C] Front Plank Hold: BW+60 Chainx30sx4 sets
Bit of an update…
Been quite busy lately with work, listening to too much house music, “renoing” the apartment, also been doing a lot of organizing for our October meet and it has caused its fair share of headaches the gist of that should be behind me in a few days.
Back to consistency…tomorrow.
I was going to bust your balls about making excuses…but then I got too lazy
Monday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Abbreviated Lower
7 minutes
Squats [Comp. Stance]
Barx12
132x8
243x5
309x3
364x1
…add belt…
408x3
420x3
430x2
435x2
441x1
430x1x3 sets
Deficit Snatch Grip Deadlifts [Standing on 2" Platform, No Belt]
154x5
221x3
308x1
331x3
342x3
331x5x2 sets
308x8x2 sets
1A] Medium Grip Chin-Ups: BWx8x4 sets
1B] Front Squats: 132x8, 198x5, 221x8x3 sets
1C] McGill Curl-Ups [5s Hold]: 6/sidex4 sets
Bagged today. Bagged.
I love the banter in here.
I don’t know if ‘bagged today’ is a good or bad thing, but I think you had a pretty good day.
Lifting is good for you. You should do more of it. pull up the carpis and get to work.
I may as well be talking to myself here because I have been totally lame with the workouts lately…but I would rather come hassle you over here instead.
BTW I bought a belt. Hopefully my back stops being an arse and I can make you look like a little girl lifting pink dumbells soon with my 700lb dead.
Friday’s Training
Foam and Med. Ball Rolling
Upper Body
5 minutes
Warm-Up
Abbreviated Upper
5 minutes
Bench Press [Comp. with pause]
Barx8
132x5
176x4
221x3
232x2
226x1
247x4
251x4
256x3
260x3
270x1x4 sets
1A] Close Grip Bench Press [Feet Up]: 132x8,176x8,187x8,198x8,210x8,176x15
1B] Medium Grip Chin-Ups: BW+50x8/8/8/6+BWx4
1C] Landmines: Bar+55x8/sidex3 sets,Bar+66x8/sidex2 sets
2A] Skullcrushers: 102x8/8,113x8
2B] Plate Curls [Trainer Plates]: 12x12/sidex3 sets
2C] Wide Grip Pull-Ups: Bwx10x3 sets
I get it in, I get it in…I get up in the thing. Training tomorrow, and the next day.