Tuesday’s Training
Warm-Up: Lower
5 Minutes
1A] Deadlifts:
165x5x2 sets
331x3
397x2
463x2
…belt on…
529x2x2 sets
562x2x2 sets
2A] Bench Press [All Paused]:
154x5
187x4
231x3
254x3x2 sets
273x2x3 sets
287x3x2 sets 1 Board
320x3x2 sets 2 Board
Wednesday’s Training
Warm-Up: Full
5 Minutes
1A] DB Laterals Raises: 30,35,35,30,30x8
1B] Band Facepulls: 12x5 sets
2A] Leaning Hammer Lateral Raise: 20x12/sidex3 sets
2B] Seated Cross Body DB Hammer Curl: 30x10x3 sets
3A] Cable Upright Row: 100x10x3 sets
3B] Cable Curl: 70x15x3 sets
3C] No Money Holds: 3s x4x3 sets
Had 30 minutes between clients today so I got in a quick assistance session.
Thursday’s Training
Warm-Up: Full
7 Minutes
1A] Squats:
165x5
243x3
309x3
353x2
380x2
+B&W
463x3x2 sets
485x2x3 sets
2A] Bench Press [Close Grip]:
143x5
176x4
209x4
237x5x4 sets
2B] WG Pull-Ups: x12x5 sets
Saturday’s Training
Warm-Up: Full
5 Minutes
1A] Deadlifts [Conv.,2" Deficit]:
165x5
297x5
364x3
+Belt
430x2x4 sets
2A] Pendlay Rows: 165x5, 221x5x4 sets
2B] Barbell Hip Thrusts: 135x8, 225x8x2 sets, 275x8x2 sets
2C] CNG Chin-Ups [42 Ecc.]: x5x4 sets
3A] Push-Ups: 50T
Did some misc. shoulder/upper back assistance at work beforehand with a friend/fellow trainer, didn’t impact the few things (above^) that I did later on. SI is still hit or miss on conventional deads so I wear a belt to be safe until all the stability returns.
Take the attitude of a student, never be too big to ask questions, never know too much to learn something new. -Og Mandino
Sunday’s Training
Warm-Up: Full
7 Minutes
1A] Squats:
165x5
254x4
309x3
336x2
+B&W
403x2
+SB
474x2
502x2
540x2x2 sets
573x2x2 sets
2A] Bench Press:
165x5
187x4
226x3
254x3x4 sets
2AA] 3 Boards: 336x3x3 sets
2B] WNG Pull-Ups: x10x6 sets
Next week will be interesting as I’m working four-12hr shifts, R-Su; have decided to program a bit of deload week (V2/I2) in a bit early as I’ll likely have to concentrate all of my training into the three day span of M-W. I can resume with a tougher week once I’m out of this busy period.
Just read this last page, and I must say nice training man. I look forward to reading the rest of it.
Question for you:
On your squats, you say +S&W and +SB, what does this denote?
@DoW
Appreciate it. “+B&W” denotes ‘belt and wraps’ and “+SB” means ‘suit bottoms’, always 2m wraps and single-ply.
Good shit here, man. When’s your next meet?
[quote]Power GnP wrote:
2AA] 3 Boards: 336x3x3 sets
2B] WNG Pull-Ups: x10x6 sets
[/quote]
3 boards are for triceps work right ? I always wanted to train with boards, but I never understood them. What’s “WNG” ?
Nice work man.
@Masonator
Next meet in January 29th, hopefully I’ll be marginally ready by that point. Thanks for stopping by.
@Delta
In a sense yes, but from a powerlifting standpoint they’re to work on my lockout strength and to help me get used to supra maximal loads.
‘WNG’ is me being guilty of over abbreviating words; stands for ‘wide neutral grip’, MG would be medium grip, CG would be close grip and so on.
Yes!, I guessed right for WNG 
Nice thrusts. Glutes of steel.
Man, i am so jealous that you still get to be throwing around heavy things…I want to be better now…this light weight and regular clothes BS sucks…i am ready for 1RM stuff in my capris…By the way when I put them on for a lift I will abbreviate them (PCB) *Pink capri bottoms, so you will know when i am cheating and when i am not!
sigh
Training is looking good brother. Did you guys ever decide on a wager?
@Nikki
I wouldn’t say that…I think my posterior chain needs a lot of work, hams and glutes especially. The BB hip thrusts don’t feel too bad, just a bit uncomfortable; might try an push the weight sometime when my squat and deadlift frequency isn’t so high. Have you tried them?
@Alpha
Throwing? I think if I threw anything I’d break. If you denote that on your next squat day I will write a poem about you…but seriously, do it. I want to see how many of your readers pick it up.
We haven’t, we both train at completely different times and I’m bogged down in papers and work right now. Your training is looking good brother, nothing wrong with taking a different focus until life works itself out.
What do you mean push the weight? 275 isn’t enough? Sure after those deads I can see how you would have been able to do more, but they’re still awesome.
Do you just do them with the plain bar, or do you put the pad on it?
Yes, I love them. Did them today actually.
@Nikki
I think 400 would be fun, but that’s not amongst the goals right now. Just a regular barbell, I’ve tried them without the pad but it digs into the hips just a bit too much…only exercise I’ll use the manpon for.
Got two easy three lift sessions in M/T of last week and then worked R-Su at the Grey Cup here in Edmonton–logged something like 50 hours so needless but saying anyway; I couldn’t train.
Will get a short movement quality session in today then back to the regular tomorrow.
Tuesday’s Training
Warm-Up: Full
10 Minutes
1A] Deadlifts:
165x5x2 sets
331x3
397x2
463x2x2 sets
…belt on…
529x2x5 sets
2A] Bench Press [All Paused]:
154x5
187x4
231x3
256x2x5 sets
276x3x3 sets 1 Board
303x3x3 sets 2 Board
Training looking awesome man. How are things ?
Thursday’s Training
Warm-Up: Full
7 Minutes
1A] Squats:
165x5
243x3
287x3
342x3
403x2
+B&W
430x2
457x4x4 sets
2A] Bench Press [Close Grip]:
143x5
176x4
209x4
238x5x5 sets
2B] WG Pull-Ups: x15x5 sets
Saturday’s Training
Warm-Up: Full
7 Minutes
1A] Deadlifts [Conv.,2" Deficit]:
165x5
297x5
364x3
420x2x5 sets
2A] Pendlay Rows: 165x5, 205x5, 225x5, 245x5, 225x5, 205x10
2B] Barbell Hip Thrusts: 135x8, 225x8 sets, 275x8x2 sets, 315x8x2 sets
2C] CNG Chin-Ups [4s Ecc.]: x5x5 sets
Didn’t get in today (Sunday). Training has had to be bare-bones lately and I’m feeling a bit out of shape as a result. Can hardly wait until papers/finals are over in two weeks. Got some accessory workouts in wed/fri but won’t be putting them down.