Monday Squat:
warmed up to
220x5
255x5
290x10
Relatively easy, lost form on 7th and 8th reps- fell forward, but regained on 10th,
so strength was there.
Snatch Grip Deads:
135x2x8
185x5
225x8
275x8
315x9
These felt great today- see video.
Split squats
25s 5x8
HLR
3x12
Sled drags 2 plates 10 trips
stretch- DONE
Wednesday 1/30/12
Bench
Warmed up to
165x5
190x5
215x8 (pr)
Warmup sets was totally out of groove, way overtucked and let my wrists come back too much.
Recovered for the 190 and 215 and had a solid day once I got my head straight.
Chest Supported Row:
1 plate x12
2 plate x12
2 plates quarter x5
3 plates x2x5
DBs on Stability press:
50s x2x15
65x3x8
Elbows moderate tuck, to near failure
Dumbbell Row:
65x12
75x2x12
85x2x12
Circuit: Hammer curls x20, band pushdowns x25, cable abs x25
4 rounds
Sled drags: 2 plates x10 trips
Thursday: Deadlift
Dynamic warmup:
135x5
185x5
225x5
275x5
315x5
355x7
Didn’t feel good, got very little sleep the night before. Still muscled out the reps though.
Bottoms up squats: pin 19 on elitefts rack
Never tried these before, did them off the pins. Had to mess around a bit to find a decent starting position.
135x5
225x1
Add 2 chains
3x1
add 1 chain
5x1 With 3 chains this= 355 at the top.
Much harder than they look, got out of position on a couple of the reps and had to good morning the weight. These are a man maker, definitely will keep them for a while to make good gains.
GHR situps w/10 lb plate/ back raises with average band x12
3 sets
stretch- done.
Monday- February 4th, 2011
Squat:
Worked up to
240x3
275x3
315x8
Form wasn’t perfect here, elbows shifted back a bit, making me fall forward.
Snatch Grip Deadlifts off 4" blocks
worked up to:
275x8
315x2x8
Absolutely smoked by this point- slept poorly and didn’t eat enough.
Split Squats:
25s x5x8
Hanging Leg Raise: 3x10
Prowler- ten 30 yard trips
Wednesday Feb 13th, 2011
Dynamic Warmup,
Ghr, pushups, band pull aparts x3
Bench
Worked up to:
190x5
215x3
240x2
Form didn’t break down too badly, but overtucked a bit and let wrists fall back too much.
Chest Supported Row:
1 plate x10
2 plate x 5
2 plate quarter x5
3 plates x5x5
DB Press off stability ball/ Db Rows superset
worked up to 70s/ 75s x5x8
Hammer curls x20, scarecrows x12, band pushdowns x 25, 5 rounds
cable abs x5x10
Sled drags, 10 trips.
Thursday: Deadlift
Dynamic Warmup
Ghrs, pushups, band pull aparts, blast strap rows, 3 rounds.
Worked up to:
315x5
355x3
405x4.5…couldnt lock out the last rep, my hips wouldn’t come through. Think I need more glute activation and lower back work,
and just need to focus on getting the hips through as fast as possible.
Bottoms Up Squat:
Worked up to 2 plates 2 chains each side for 8 singles.
Much harder than it seems! Found it hard to even get the bar moving without pushing the hips way back and turning it into a good morning.
GHR situps/45 degree back raise- 3 rounds.
Been forgetting to keep up with this log:
Monday 2/26/13 SKWAT:
Worked up to 225x5, 265x5 300x7.
Trying a slighter lower bar placement (right underneath the traps, not a true low bar),
and it feels pretty good. Need to learn to sit back slightly more at the bottom and I’ll
get a little more hip drive.
Snatch grip deads off 4" blocks (mid shin height)
worked up to:
275x5
315x5
345x5
275x10
Back felt tight after the 345, so I dropped the weight down and dominated the 275.
Split Squats:
35s x5x8
Smashed these with limited rest.
After I caught my breath, moved on to
GHR situp x3x10 w/ 10lb plate behind head- superset with Reverse Hyper 1 plate quarter each side x12
Stretch- Done.
Catching back up:
Wednesday, March 13th, 2013. Bench.
Dynamic Warmup
Bench:
bar x 3x10
95x5
135x5
155x3
170x5
195x3
215x5
Lifts felt good, but still a bit fatigued from a weekend recording with my band
Flared elbows a little too much on top set, need to work on keeping a slight tuck-
before I overtucked so just a small adjustment.
Elite Chest Supported Row:
1 plate x10
2 plates x5
3 plates x4x5
3 plates quarter x5
Dumbbell Press on Stability Ball/ Dumbbell Row superset:
55s x8/ 65x10
70 x8/ 75x10
75x3x8/ 85x3x10
Hammer Curls/ Band Pushdowns/ Face Pulls- circuit
20sx5x20/ light band x5x25/ 50x5x20
Cable abs
60x15
70x12
80x12
90x12
100x12
Battle Ropes:
20 sec on/ 20 sec off:
5 times.
Stretch- done.
Friday, March 15th, 2013
Deadift:
Dynamic Warmup
GHR x3x5 (very strict)
pushups 3x10
Blast strap rows 3x10
Deadlift:
135x5
185x5
225x5
275x5
325z5
365x5
415x3
Felt like garbage, played a gig last night so was pretty taxed already.
Hyperextended my baxk big time and did not use my glutes.
Tried a new setup though, tried to get my back as straight as possible to load the hammies.
Felt way stronger but will have to experiment to get it right.
Front squats (using straps to save my wrists):
bar x2x10
95x5
135x5
155x2x5
175x5
185x5
Tried out my new oly shoes, will take some time to get used to but feel good so far.
Need to focus on really sitting back at the bottom.
GHR situp x3x10 superset w/ reverse hyper 2 plate 2 quarters x3x10
stretch- done.
Pretty off session, definitely need a deload this month.
Saturday, March 16th, 2013
Bench Press Training Day
Did a Bench training day at my gym today, made some great breakthroughs with my technique.
Was told to keep my upper back much tighter and to arch from the upper back as opposed to the lower and bridging with the hips.
Worked well for me.
I did: paused triples (long two second pause):
bar x5
95x5
135x3
155x3
185x3
205x3
225x3 Was having troubles with elbows flaring too much at bottom. Last rep was a grinder.
205x3x3
Finally got it on last set- got the back tight and leg drive worked- all reps flew up like it was an empty bar. Definitely have alot more strength left in me.
Moved on to:
Hammer Strength High Row:
1 plate x10
2 plates x10
2 plates quarter x5x10
Military Press:
bar x2x10
65x5
85x5
95x5
115x5
135x3
160x1
160x miss. Think I used a bit of leg drive on the previous single, tried to keep it strict and missed it on second single.
Focused on torso tightness and getting the head through.
Pullup ladders 121212122 between sets.
Hammer curls x3x20 Band pushdowns x 3x25 Band Pull Aparts x3x25 Wrist curls x3x12 all as a circuit.
KB Side Bends 3x12
Stretch-out.
Monday March 18th, 2013
Deload Squats:
Dynamic Warmup
Piriformis stretch 3x
Squat:
Trying out some oly shoes, will take some adjustment but I think will make stronger with time.
Bar x2x5
95x5
135x5
185x5
205x5
230x5
245x5
Split squats:
20s x3x8
HLR:
3x10
Stretch- done.
Wednesday March 20th, 2013
Dynamic Warmup
Bench:
bar x2x10
95x5
135x5
155x5
170x5
Chest Supported Row:
1 plate x10
2 plates x3x5
DB Press on Stability Ball:
45s x3x10
superset w/
65x3x10
Hammer Curls/ Band pushdowns/facepulls
3x20-3x25-3x20
Standing Abs:
worked up to 80 lbs x3x10
Friday March 22nd:
Dynamic Warmup
Deadlift:
135x5
185x5
225x5
260x5
280x5
300x5
Front Squat:
Bar x2x5
95x5
135x3x5
GHR situps 3x10 superset w/ Reverse Hyper 2 plates 3x10
Monday March 25th, 2013
Squat
Had limited time, so just went for broke on main set.
bar x2x10
95x5
135x5
185x5
225x5
245x5
280x5
315x10 (PR)
Got a bunch of people to yell at me for last set, had a huge PR (previous was 315x7)
Felt great, although I fell forward on last couple reps.
Keystone RDLs (partial to just below knee)
135x5
185x5
225x5
175x5
315x3x5
OUT- stretch, done.
Wednesday, March 27th, 2013
Dynamic Warmup:
Bench:
barx2x10
95x5
135x5
155x5
175x5
200x7
Bit of an off day- couldnt stay in my groove and wasnt able to stay tight.
Moved on to close grips and was able to stay way tighter in the lats- thinking of moving the grip in a little to get more pop off the chest.
Close Grips (1 inch from smooth):
135x8
155x8
175x8
185x8
Felt much better- will definitely keep these in.
Superset: Tate Press 5x10- DB Row 5x8:
40s x5x10- 70sx5x8
Circuit: hammer curls 5x20, band pushdowns 5x25, face pulls 5x20
Standing Abs:
Ramped up 100x12 in 10 lb increments.
Sled Drags: 3 plates, 10 trips.
Stretch- DONE.
Friday, March 29th, 2013
Dynamic Warmup:
Deadlifts
Felt like garbage, like I was going to throw up the entire workout.
135x5
185x5
225x5
285x5
330x5
375x5
Front Squats:
bar x5
95x5
135x5
155x5
175x3x5
185x2x5
These were a real gut check. Almost dropped the bar on the 5th rep of the last set… bar rolled.
5 min rest as I was gassed by this point.
GHR situps w/ 10 lb plate- 3x superset w/ reverse hyper 2 plate 2 quarters.
Stretch- out.
Sunday March 31st, 2013
Shoulder warmup - 10 lb dbs- 3x10 front raises, 3x10 lateral raises, 3x10 rear laterals, all as a giant set.
Military- done barefoot with no belt (didnt even realize until later)
barx2x5
65x5
85x5
95x3
115x5
125x5
135x6
Tried to clean 155 and couldnt, think I should try it with shoes and with a belt next time…as this is normally easy weight.
DB Military:
25s x2x15
45s x2x8
Pullups:
5x5.
Quick little session, kept pace very fast. Felt good and shouldnt hurt my recovery for tomorrow.