@Alpha
Worst thing happened…tripped over my capri dangly string thingy and strained my tibialis anterior. Had to go get my pedicure redone and was on an intensive therapy cycle of Aveeno Extra Sensitive and honey&nutmeg formula (because it’s organic of course). It seems to have helped…I should be back in the gym in 10-15 days.
You already make me look like a little girl, the belt will only make this fact more apparent. But thanks for the nudge man, it always helps.
You’d think he was joking with the above comment…but no
Saturday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Abbreviated Lower
5 minutes
Paused Squats [2s Count]
Barx12
132x8
231x5
287x3
331x1
353x3x2 sets
375x2x2 sets
397x1x4 sets
Deadlifts [Sumo]
154x8
265x5
342x3
408x3
474x2
…add belt…
518x3
530x3
534x2
540x2x2 sets
551x1x3 sets
1A] Facepulls: Average Bandx12x4 sets
Monday’s Training
Stick Rolling
Lower Body
5 minutes
Foam/Med.Ball Rolling
Upper/T-Spine
5 minutes
Warm-Up
Abbreviated Upper
5 minutes
1A] Standing Military Press
Barx12
88x5
110x4
120x3
130x2
145x3x2 sets
150x2x2 sets
155x1
160x1x3 sets
1B] Medium Grip Pull-Up: BW(205)x6x7 sets [42 Total]
2A] DB Lateral Raise: 30x10x3 sets
2B] Bent Over DB Laterals: 25x10, 20x10x2 sets
2C] Stir-the-Pot: 6/sidex3 sets
3A] Leaning DB Lateral Raise: 20/sidex12x3 sets
3B] Incline Divebomber Push-Up: BWx10x3 sets
Tuesday’s Training
Warm-Up
Abbreviated Upper
5 minutes
1A] Cross Body DB Hammer Curl: 40x12x3 sets
1B] Incline DB Curls: 25x8x3 sets
1C] Reverse EZ Curls: 50x12x3 sets
2A] Zercher Curls [2s eccentric]: 25x8x3 sets
2B] Hammer DB Lateral Raises: 20x10x3 sets
Incline Walking
10 minutes at 5%/4MPH
Thursday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Abbreviated Lower
5 minutes
Squats [Comp.]
Barx12
132x8
243x5
309x3
364x1
…add belt…
386x5
400x5
408x4
413x4
420x3
425x3x2 sets
1A] Hip Thursters: 135x5, 185x3, 225x3, 225x5x2 sets, 185x8x2 sets
1B] Single Leg TRX Squat [w.16k KB]: 10/sidex3 sets
1C] Stir-the-Pot: 6/sidex3 sets
Saturday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Lower
7 minutes
Paused Squats [Comp., Beltless]
Barx12
132x5
232x3
309x1
331x1
353x3
364x3
375x2
386x2
402x1x4 sets
1A] Pullthroughs: Purplex12x4 sets
1B] Facepulls [w.Ext.Rotation]: Redx12x4 sets
Hell of a week…training was very jumbled. Wish I was as good as Alpha at updating this in suboptimal circumstances.
Yeah, but i’m not nearly as pretty!
Sunday’s Training
PVC Rolling
T-Spine
2 minutes
Warm-Up
Abbreviated Upper
5 minutes
1A] Standing Military Press
Barx8
88x5
110x3
121x1
132x6
138x6
143x4
148x4
155x3 Rep PR
143x3x2 sets
1B] Medium Neutral Grip Pull-Up [Band Assisted]: Mini Band x10x5 sets, 6x3 sets [68 Total]
2A] Bench Press [Comp.]: Barx8, 132x5, 176x3, 221x1, 232x5x2 sets, 243x4x2 sets, 254x3x3 sets
2B] V-Bar Grappler Rows: Bar+44x10, 77x10, 88x10, 100x10x4 sets
Seems things are starting to get back on track…everything felt healthy today with exception of some slight bicep tendon tightness. OHP felt the strongest it ever has; 70/155 for 3, though pathetic was a big step for me and had a lot in the tank…probably could have managed 5. Bench went well considering bad planning this week ended up making this a double pressing day (not optimal), did prescribed reps in the upper range of my outlined intensity brackets with room to spare.
2:1 upper body pull:push ratio is great, I’d recommend it to anyone who has ever had shoulder/upper back or any related issues…well anyone at all really. It doesn’t seem to take away from my presses at all.
@Alpha
In my eyes you’re the prettiest of all.
Tuesday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Abbreviated Lower
7 minutes
1A]
Squats [Comp.]
Barx12
132x8
243x5
309x3
364x1
386x5
408x5
…add belt…
420x4x2 sets
430x3
441x3
420x3
1B] WNG Pull-Ups [w.choked mini around upper arm]
2A] Hip Thursters: 132x5, 198x3, 221x3, 265x3, 221x5x2 sets, 198x8x2 sets
2B] Single Leg Biox Squat [w.8k KB]: 10/sidex4 sets
2C] Eccentric GHR [3s]: BW+44x5x3 sets
I filmed my set with the bar prior to my warm-up and was pretty stunned by how much lumbar flexion I was getting, albeit it faded quite a bit after my warm-up and had almost disappeared by the time I hit my work sets. This has lit a fire under my ass to start implementing a more targeted prehab program, the flexion happens right at an area where I’ve been previously injured…no need to re-aggravate.
That said, squats felt the best they have in a long time. Did my two 5’s beltless today and they felt easy while being heavier then last week. 441 for 3 also flew up, which is within 5-10kg or so of my best raw PR triple…hopefully I’ll be back to where I was in a few weeks.
Also thanks to whoever it is that reads my log, hit 10,000 views yesterday.
Whoever uses the expression “no one ever drowned in their own sweat” hasn’t done hill sprints in tall, wet grass.
-Myself
Tuesday’s Training II
Warm-Up
Jog Up, Walk down x5 reps
The Money Shot
Hill Sprints: Sprint up, Walk down x10 reps
No Rest
Notes: Hill is roughly 60m, two fairly low inclines separated by a short flat and an eventual evening out at the top.
Haven’t done “the money shot” in awhile…it was time to start again and what better to bring it back then midnight hill sprints. Felt good doing them this time of day, everything was quiet, probably about 15 degrees Centigrade and the grass was tall and damp which made them harder.
On an unrelated note, I’d suggest the film “The Last Station” to any fans of Leo Tolstoy. Reviewers seemed to think it didn’t quite portray the scope of his life…I think that would be close to impossible. That said, the acting was incredible and you can’t help but get emotionally involved with the story. I didn’t think I would like it but decided to give it a chance; very happy I did.
You will die and find out everything-or cease asking.
-Leo Tolstoy
Wednesday’s Training
Foam/Med.Ball Rolling
Upper/T-Spine
5 minutes
Warm-Up
Abbreviated Upper
3 minutes
1A] Turkish Get-Ups: 44x10
2A] DB Lateral Raise: 30x10, 35x10, 35x6-30x4
2B] Bent Over DB Lateral Raise: 20x10x3 sets
2C] Supine No-Money [3s hold]: Band(Mini)x6x3 sets
2D] Seated NG DB Press [no back support]: 25x25
3A] SA DB Hammer Raise: 20x12x3 sets
3B] Cross Body DB Hammer Curls: 40x12x3 sets
3C] TRX Horizontal Rows: BWx20
A bit of weak point hypertrophy training on my off day, mostly aimed at ant./med/ fibers of the delts. Nothing that should impact tomorrows upper pressing day.
You will die and find out everything-or cease asking.
-Leo Tolstoy
Thursday’s Training
Warm-Up
Abbreviated Upper
5 minutes
1A] Bench Press [Comp.]: 132x8, 176x5, 221x3, 232x6, 237x6, 243x4x2 sets, 254x3x3 sets
1B] MNG Pull-Ups: BWx6x6 sets
2A] MG Chin-Ups: BW+61x6x3 sets
2B] Floor Skullcrushers: 88x12, 100x12x2 sets
2C] v-Bar Grappler Rows: Bar+88x12, 100x12, 110x12
2D] Hanging Leg Raises: 12x3 sets
Money Shot
MNG Pull-Ups for 5 minutes
30 Reps
Didn’t manage to get in until 7:30pm today but made the best of it and had a good session, really needed it to burn off a frustrating day. The 2:1, pull:push ratio killed my back so by the time I got to the money shot my lats were burnt out and I was only managing sets of 3,2 or 1…fun times.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.
-Plato
Saturday’s Training
Stick Rolling
Lower
3 minutes
Warm-Up
Abbreviated Upper
7 minutes
1A] Deadlifts [Sumo]:
143x8
276x5
364x3
452x1
…add belt…
497x1
540x1
…add suit…
584x1
628x1
…suit off…
529x3
2A] GHR: BW+22x8x4 sets
2B] Band Rows: Avg.x15x4 sets
3A] GHR Back Raise: BWx15x4 sets
3B] Pallof Press [+2s hold]: 5/sidex4 sets
Money Shot
SA KB Swings: 53x150 reps
First time Dl’ing above 600 or in a suit in (I believe…) 8-9 months so I was taking it pretty slow during warm-ups, wasn’t feeling great but things came together pretty well and 285 felt great. Vid will come later today, need to binge first.
Hey man, just checking, your training is still pretty amazing, keep it up.
Damn you for dead lifting so much…
You better not fall asleep…
@Delta
Its reaching the point of acceptable, thanks bro.
@Alpha
Better not fall asleep? Would you stop trying to break in while I’m sleeping,just knock! Come on now… Thanks though, 500 more lbs on my bench and we’ll be even 
A bit of an update:
I’m now on Twitter (ha, yes I know), you can stay in tune with my thought process by checking it out here: http://twitter.com/Jstraining
I’ve created a new YouTube account where I will be posting all my videos from this point on, check it out below and subscribe.
Here’s the vid I promised of Saturday’s deadlifts:
