Thursday 4/24/14

Banded Paused Bench

180 x 4

180 x 4

180 x 4

180 x 4

Dumbbell Incline Press

85 x 4 x 8

Wide Grip Barbell Row

175 x 8

175 x 8

175 x 8

175 x 8

Wide Grip Pull Downs

110 x 12

110 x 12

110 x 12

Sueperset

Hammer Strength Preacher Curls

60 x 10

60 x 10

60 x 10

60 x 10

Band Resisted Dips

BW + red band X 10

BW + red band X 10

BW + red band X 10

BW + red band X 10

Planks

BW x 60 sec

BW x 60 sec

BW x 60 sec

?EASY!!!

Friday 4/25/14

Deadlifts

255 x 10

310 x 6

340 x 6

370 x 6

400 x 6 (no belt)

435 x 6 (no belt)

Rack Deads

355 x 6

355 x 6

355 x 6

355 x 6

Deficit SLDL

225 x 10

225 x 10

225 x 10

Super Set

Seated DB press

50 x 15

50 x 15

50 x 15

50 x 15

Standing Calf Raises

110 x 15

110 x 15

110 x 15

110 x 15

BFR Leg Extensions

40 lbs x 20 x 15 x 15 x 15

Hanging Leg Raises

BW 7.5 x 12

BW 7.5 x 12

BW 7.5 x 12

?EASY!

So I have gotten a lot of positive feedback on this video and a good amount of people have said it is my best yet. If you are going through a prep or you know someone going through a prep I hope this video is a huge help to them in understanding that show prep is not physical it is all mental.

Check it out!

Monday 4/28/14

Bench

140 x 10

190 x 6

205 x 6

220 x 4

240 x 4

255 x 4

Speed Bench

180 x 5

180 x 5

180 x 5

180 x 5

Neutral Grip Pull Up

BW 10 x 6

BW 10 x 6

BW 10 x 6

BW 10 x 6

HS Iso Row

65ps purple band x 12

65ps purple band x 12

65ps purple band x 12

65ps purple band x 12

SuperSet

EZ Bar Curls

85 x 10

85 x 10

85 x 10

85 x 10

Seated French Press

100 x 10

100 x 10

100 x 10

100 x 10

Bosu Ball Ab Wheel

BW x 10

BW x 10

BW x 10

…EASY!!!

Tuesday 4/29/14

Squats

240 x 10

295x 6

350 x 6

365 x 4

395 x 4

435 x 4

Barbell Glute Bridges

405 x 6

405 x 6

405 x 6

405 x 6

Banded Glute Ham Raises

BW Black Band x 8

BW Black Band X 8

BW Black Band X 8

Abductor

90 x 8

90 x 8

90 x 8

90 x 8

Super Set

Dumbbell Cross Raises

10 x 12

10 x 12

10 x 12

10 x 12

Standing Calf Raises

160 x 12

160 x 12

160 x 12

160 x 12

Bosu Romanian Trunk twists

BW x 12 per side

BW x 12 per side

BW x 12 per side

…EASY!!!

Wednesday 4/30/14

Banded Paused Bench

195 x 4

195 x 4

195 x 4

195 x 4

195 x 4

195 x 4

Dumbbell Incline Press

90 x 8

90 x 7

90 x 7

90 x 6

Wide Grip Barbell Row

185 x 8

185 x 8

185 x 8

185 x 8

BFR Hammer Strength Preacher Curls

25 lbs x 20 x 15 x 15 x 15

Band Resisted Dips

BW black band x 10

BW black band x 8

BW black band x 8

BW black band x 8

Bosu Planks

BW x 30 sec

BW x 30 sec

BW x 30 sec

…EASY!!!

Thursday 5/1/14

Deadlifts

255 x 10

310 x 8

370 x 6

390 x 4

440 x 4

465 x 4

Wide Grip Rack Deads

380 x 6

380 x 6

380 x 6

380 x 6

Lying Iso-Leg Curls

45 ps x 12

45 ps x 12

45 ps x 12

Super Set

Dumbbell Cross Raises

10 x 12

10 x 12

10 x 12

10 x 12

Seated Calf Raises

45 x 15

45 x 15

45 x 15

45 x 15

Iso Leg Extensions

50 lbs x 12

50 lbs x 12

50 lbs x 12

50 lbs x 12

?EASY!

Monday 5/6/14

Bench

140 x 10

175 x 8

215 x 5

240 x 4

255 x 2

270 x 2

Speed Bench

195 x 3

195 x 3

195 x 3

195 x 3

195 x 3

195 x 3

Underhand Grip Pull Ups

BW x 6

BW x 6

BW x 6

BW x 6

BW x 6

BW x 6

Hammer Curls

25 x 12

25 x 12

25 x 12

25 x 12

Smith Machine French Press

BW x 15

BW x 15

BW x 15

BW x 15

Bosu Ball Ab Wheel

BW x 12

BW x 12

BW x 12

…EASY!!!

Shot some footage on 4/25 of my deadlift session. Deads are my best lift like many others and with that in developing long term I have been utilizing and doing more and more belt-less training. So hit 435 i believe in this footage for 6 without a belt, not amazing but not weak compared to many others. In all still much work to be done!

Tuesday 5/6/14

Squats

240 x 10

302.5 x 8

365 x 5

410 x 4

440 x 2

465 x 2

Lying Iso Leg Curls

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

Hip Abductor

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10

Dumbbell Cross Raises

10 x 20

10 x 20

10 x 20

Seated Calf Raises

70 x 12

70 x 12

70 x 12

70 x 12

Bosu Romanian Trunk twists

BW 5 x 12 per side

BW 5 x 12 per side

BW 5 x 12 per side

…EASY!!!

Wednesday 5/7

Box Jumps

38" x 3

38" x 3

38" x 3

38" x 3

Weighted Box Jumps

20"" x BW 20 lbs x 3 reps

20"" x BW 20 lbs x 3 reps

20"" x BW 20 lbs x 3 reps

20"" x BW 20 lbs x 3 reps

Drag Sled Sprints

135 lbs on sled x 40 yards

135 lbs on sled x 40 yards

135 lbs on sled x 40 yards

135 lbs on sled x 40 yards

135 lbs on sled x 40 yards

Back pedal Sled Drags

45 lbs on sled x 40 yards

45 lbs on sled x 40 yards

45 lbs on sled x 40 yards

45 lbs on sled x 40 yards

45 lbs on sled x 40 yards

…EASY!!!

Thursday 5/8/14

Banded Paused Bench

210 x 4

210 x 4

210 x 4

210 x 4

210 x 4

210 x 4

Seated Iso Cable Row

50 x 10 ps

50 x 10 ps

50 x 10 ps

50 x 10 ps

50 x 10 ps

50 x 10 ps

HS Iso Lateral Row

45 ps x 15

45 ps x 15

45 ps x 15

45 ps x 15

Seated DB Curls

25 x 15

25 x 15

25 x 15

25 x 15

BFR Rope Extensions

50 x 20

50 x 15

50 x 15

50 x 15

Bosu Planks

BW x 45 sec

BW x 45 sec

BW x 45 sec

…EASY!!!

Bench Press Test day

Monday 5/12/14

Paused Bench

140 x 10

180 x 3

215 x 1

240 x 1

265 x 1

290 x FAIL

290 x FAIL

285 x 1 - 5 lb pr in 6 weeks

Note: Really wanted 290 but got 285 which is a 5 lb pr over two weeks. Not really stressing minimal progress in the bench as it is truly a process.

I have grasped that volume in regards to hyper rep ranges 6-10 are my strong points but once i get in the 1 2 or 3 range loads is a battle. So my next cycle will adjust and focus on load trainnig

Paused Bench

185 x 3 @ 3 second pause

185 x 3 @ 3 second pause

185 x 3 @ 3 second pause

185 x 3 @ 3 second pause

185 x 3 @ 3 second pause

185 x 3 @ 3 second pause

Widegrip Pulldown

115 x 12

115 x 12

115 x 12

115 x 12

115 x 12

115 x 12

Cable Face Pulls

50 x 20

50 x 20

50 x 20

50 x 20

50 x 20

50 x 20

Bosu Ab Wheel

BW x 12

BW x 12

BW x 12

…EASY!!!

Tuesday 5/13/14

SQUAT TEST DAY!

Squats

500 x 1 ENOUGH SAID!!!

Lying Legs Curls

90 X 12

90 X 12

90 X 12

90 X 12

90 X 12

90 X 12

Abductor

80 X 10

80 X 10

80 X 10

80 X 10

80 X 10

80 X 10

Standing Calf Raises

100 X 15

100 X 15

100 X 15

100 X 15

100 X 15

100 X 15

Bosu Planks

BW x 45 sec.

BW x 45 sec.

BW x 45 sec.

…EASY

Wednesday 5/14/14

Didn’t test anything so took advantage and mixed up my training a bit.

3 Board Pause Presses

255 x 3

255 x 3

255 x 3

255 x 3

255 x 3

255 x 3

Dumbbell Incline Press

70 x 10

70 x 10

70 x 10

70 x 10

Braced Bent Over Dumbbell Rows

50 x 8

50 x 8

50 x 8

50 x 8

50 x 8

Underhand Grip Pull Downs

75 x 15

75 x 15

75 x 15

75 x 15

75 x 15

Seated Dumbbell Hammer Curls

40 x 8

40 x 8

40 x 8

40 x 8

40 x 8

40 x 8

Cable Curls

80 x 15

80 x 15

80 x 15

80 x 15

80 x 15

80 x 15

…EASY!!!

Ok so you food porn addicts saw on my Instagram @atn_coaching I posted a pic and macros on my home made burritos and everyone was tripped out how I am able to roll them up without falling apart etc. So after high demand I decided to shoot a video for everyone be sure to Like and subscribe!

Enjoy and Bon Apetit!

Thursday 5/16/14

Paused Seated Dumbbell Presses

70 x 8

70 x 8

70 x 8

70 x 8

70 x 8

70 x 8

Seated DB Lateral Raise

10 x 15

10 x 15

10 x 15

10 x 15

10 x 15

10 x 15

Seated French Press

90 x 8

90 x 8

90 x 8

90 x 8

90 x 8

90 x 8

Rope Extensions

80 x 15

80 x 15

80 x 15

80 x 15

80 x 15

80 x 15

Standing Cable Chest Fly;s

40 x 15

40 x 15

40 x 15

40 x 15

40 x 15

40 x 15

…EASY!!!

Friday 5/16/14

Test day

Deads

260 x 10

325 x 5

390 x 3

435 x 1

495 x 1

525 x 1

540 x FAIL

Things didn’t go exactly as planned but am not really upset as I kind of shot myself in the foot. I thought athletes would/were putting chalk on their things/quads to help with grip and pulling but to what I was told it is actually baby powder. So what happened was the bar was grabbing my quads and literally pulling and rolling my tissue so that I could not pull the bar up. Lesson learned and excited to what is to come when I actually am more smart on my approach.

…EASY!!!

Monday 5/19/14

Bench Press (Paused every rep)

155 x 5

170 x 5

185 x 5

200 x 5

215 x 5

225 x 5

Paused Dead (above knee)

365 x 3

365 x 3

365 x 3

365 x 3

365 x 3

365 x 3

Axle Bar Floor Press (paused)

135 x 6

140 x 6

145 x 6

150 x 6

155 x 6

160 x 6

Seated Cable Face Pulls

50 x 15

50 x 15

50 x 15

50 x 15

50 x 15

50 x 15

Bosu Planks

BW x 45 sec.

BW x 45 sec.

BW x 45 sec.

BW x 45 sec.

…EASY!!!

Tuesday 5/20/14

Paused Seated DB Shoulder Press

80 x 6

80 x 6

80 x 6

70 x 6

70 x 6

70 x 6

*Jumped the gun on the weight too early

Lateral Raises

10 x 12

10 x 12

10 x 12

15 x 12

15 x 12

15 x 12

Barbell Rows

185 x 6

185 x 6

185 x 6

185 x 6

185 x 6

185 x 6

Seated Close Cable Row

100 x 12

100 x 12

100 x 12

110 x 12

110 x 12

110 x 12

Seated Calf Raises

55 x 15

55 x15

55 x15

55 x15

55 x15

55 x15

…EASY!!!