Wednesday 7/16/14
Squat
275 x 3
325 x 3
375 x 2
425 x 1
475 x 1
510 x 1 —> NEW PR x 10 lbs
Lying Iso-Leg Curl
90ps x 6 reps.
90ps x 6 reps
90ps x 6 reps
90ps x 6 reps
3 stop Leg Extensions
150 x 10
150 x 10
150 x 10
150 x 10
Seated Calf Raise
70 x 12
70 x 12
70 x 12
70 x 12
Hanging Leg Raises
BW x 12
BW x 12
BW x 12
…EASY!!!
So have been trying to be a lot better on posting updates and more on my training and so forth. Still going to do so but will also try my absolute best to try and edit/load video logs as well. So with that here is some insight and updates on what has been going on and happening.
1.) Last week was my week to test for new 1 rm’s and all previous tests I have done I made huge leaps and bounds. This time around as I have been told in the past “you will eventually get to a point where you are fighting for 5 lb pr’s” and that is the truth. This is what my current 1rm’s look like
Paused Bench = 290 / previous was 285 so a 5 lb pr
Squat = 510 / previous was 500 so a 10 lb pr
Deadlift = 535 / previous was 525 so a 10 lb pr
2.) Aesthetics T
Monday 7/28/14
Paused Bench (all reps paused)
Bar x 10
95 x 5
145 x 5
190 X 5 sets x 6 reps
Dynamic Military
100 X 5 sets x 5 reps
Underhand Grip Pullup
BW Purple Band x 4 sets x 10 reps
Pendalay Row
155 x 4 sets x 12 reps
Widegrip Pulldown
130 x 3 sets x 15 reps
Superset
Axel Barbell Curls
40 x 4 sets x 15 reps
Seated French Press
40 x 4 sets x 15 reps
Ab Wheel
3 sets x 12 reps
…EASY!!
Tuesday 7/29/14
Squat
135 x 5
225 x 5
280 x 4
330 x 3
380 x 3
435 x 2/2/2
435 x 3 (AMAP leave 1 or 2 in tank)
435 x 5 (AMAP empty the tankk)
Video Clip Link: Redirecting...
Wednesday 7/30/14
Box Jumps
16" x 5 sets x 6 reps
Squat Box Jumps
10" x 5 sets x 6 rpes
Farmers Walks
135 lbs x 5 sets x 15 seconds
Sled Sprints
45lbs x 3 sets x 40 yards
Backward Sled Drags
45lbs x 2 sets x 40 yards
…EASY!!!
Thursday 7/31/14
Standing Military Press
55 x 5
70 x 5
90 x 5
105 x 5 sets x 6 reps
Dynamic Bench
180 x 5 sets x 5 reps
Dumbbell Incline Press
70 x 4 sets x 10 eps
Seated HS Iso Row
55 ps x 4 sets x 15 reps
Seated Close Grip Row
160 x 4 sets x 12 reps
Superset
Cable Curls
80 X 4 sets x 15 reps
Dips
BW X 4 sets x 15 reps
Planks
BW x 3 sets x 30 sec.
…EASY!!!
Friday 8/1/14
Beltless Deadlifts
240 x 3
295 x 3
345 x 3
405 x 4 sets of 3 reps
Speed Squats
320 x 5 sets x 5 reps
Front Squats.
135 x 4 sets x 10 reps
Good Mornings
135 x 4 sets x 10 reps
Kettle Bell Swings
50 x 3 sets x 15 reps
Super Set
Cable Face Pulls
100 x 4 sets x 15 reps
Seated Calf Raise
70 x 4 sets x 12 reps
Hanging Leg Raises
3 sets x 12 reps
…EASY!!!
Monday 8/4/14
Paused Bench (all reps paused)
Bar x 10
115 x 4
145 x 4 reps
175 x 4 reps
205 x 5 sets x 4 reps
Dynamic Military
105 X 5 sets x 5 reps
Underhand Grip Pullup
BW Purple Band x 4 sets x 10 reps
Pendalay Row
165 x 4 sets x 12 reps
Widegrip Pulldown
140 x 3 sets x 15 reps
Superset
Axel Barbell Curls
55 x 4 sets x 15 reps
Seated French Press
55 x 4 sets x 15 reps
Ab Wheel
3 sets x 12 reps
…EASY!!
Tuesday 8/5/14
Squat
255 X 3
305 X 3
360X 3
410 x 3
410 x 3
410 x 8
Video Clip: Redirecting...
Wednesday 8/5/14
Box Jumps
20" x 5 sets x 6 reps
Squat Box Jumps
10" x 5 sets x 6 rpes
Farmers Walks
135 lbs x 5 sets x 15 seconds
Sled Sprints
70lbs x 3 sets x 40 yards
Backward Sled Drags
70lbs x 2 sets x 40 yards
…EASY!!!
Thursday 8/7/14
Military Press
115 x 5 sets x 4 reps
Dynamic Bench
190 x 5 sets x 5 reps
Dumbbell Incline Press
75 x 4 sets x 10 eps
Seated HS Iso Row
70 ps x 4 sets x 15 reps
Seated Close Grip Row
170 x 4 sets x 12 reps
Superset
Cable Curls
90 X 4 sets x 15 reps
Dips
BW X 4 sets x 15 reps
Planks
3 sets x 30 sec.
…EASY!!!
Friday 8/1/14
Beltless Deadlifts
215 x 4
265 x 4
320 x 4
375 x 4 sets x 4 reps
Speed Squats
330 x 5 sets x 5 reps
Front Squats.
155 x 4 sets x 10 reps
Good Mornings
155 x 4 sets x 10 reps
Kettle Bell Swings
60 x 3 sets x 15 reps
Super Set
Cable Face Pulls
110 x 4 sets x 12reps
Seated Calf Raise
90 x 4 sets x 10 reps
Hanging Leg Raises
3 sets x 12 reps
…EASY!!!
Monday 8/4/14
Paused Bench (all reps paused)
Bar x 10
115 x 4
145 x 4 reps
175 x 6 sets x 4 reps
Dynamic Military
110 X 5 sets x 5 reps
Underhand Grip Pullup
BW Black Band x 4 sets x 10 reps
Pendalay Row
185 x 4 sets x 12 reps
Widegrip Pulldown
150 x 3 sets x 15 reps
Superset
EZ Barbell Curls
65 x 4 sets x 15 reps
Seated French Press
65 x 4 sets x 15 reps
Ab Wheel
3 sets x 12 reps
…EASY!!
Wednesday 8/14/14
Military Press
95 x 6 sets x 4 reps
Dynamic Bench
195 x 5 sets x 5 reps
Dumbbell Incline Press
80 x 4 sets x 10 eps
Seated HS Iso Row
90 ps x 4 sets x 15 reps
Seated Close Grip Row
180 x 4 sets x 12 reps
Superset
Cable Curls
100 X 4 sets x 15 reps
Dips
BW X 4 sets x 15 reps
Planks
3 sets x 50 sec.
…EASY!!!
Thursday 8/14/14
Beltless Deadlifts
265 x 3
265 x 4
320 x 4
430 x 4 sets x 3 reps
Speed Squats
345 x 5 sets x 5 reps
Front Squats.
185 x 4 sets x 10 reps
Good Mornings
185 x 4 sets x 10 reps
Kettle Bell Swings
70 x 3 sets x 15 reps
Super Set
Cable Face Pulls
110 x 4 sets x 12reps
Seated Calf Raise
90 x 4 sets x 10 reps
Hanging Leg Raises
3 sets x 12 reps
…EASY!!!
Friday 8/15/14
Box Jumps
22" x 6 sets x 5 reps
Squat Box Jumps
10" x 6 sets x 6 rpes
Sxle Bar Click an Prss
65 x 3 sets x 15 sec.
Farmers Walks
225 lbs x 3 sets x 15 seconds
Sled Sprints
90lbs x 3 sets x 40 yards
Backward Sled Drags
90lbs x 3 sets x 40 yards
…EASY!!!
Monday 8/18/14
Note: This is my deload week but I kept my bench and dynamic military training the same my fluff work I cut loads/volumes by half.
Paused Bench (all reps paused)
Bar x 10
190 x 4
205 x 4
210 x 4
220 x 3 sets x 4 reps
Dynamic Military
115 X 5 sets x 5 reps
Underhand Grip Pullup
BW Purple Band x 2 sets x 15 reps
Pendalay Row
95 x 2 sets x 15 reps
Widegrip Pulldown
70 x 2 sets x 15 reps
Superset
EZ Barbell Curls
30 x 2 sets x 15 reps
Seated French Press
30 x 2 sets x 15 reps
Ab Wheel
2 sets x 12 reps
…EASY!!
Tuesday 8/19/14
Squat
305 x 2
360 x 2
405 x 2
460 x 3 sets x 2 reps
410 x 2 sets x 3 reps
Deficit Speed Deadlift
375 x 5 sets x 3 reps
Cable Pull Throughs
70 x 2 sets x 10 reps
Glute Ham Raise
BW X 2 sets x 15 reps
Abductor
40 x 2 sets x 15 reps
Superset
DB Lateral Raise
7.5 x 2 sets x 15 reps
Standing Calf Raise
50 x 2 sets x 15 reps
Standing Cable Trunk twists
20 x 2 sets x 12 reps per side
?EASY!!!
Wednesday 8/20/14
Box Jumps
24"" x 6 sets x 5 reps
Squat Box Jumps
12" x 6 sets x 6 rpes
Sxle Bar Clean and Press
85 x 3 sets x 15 sec.
Farmers Walks
275 lbs x 3 sets x 15 seconds
Sled Sprints
105 lbs x 3 sets x 40 yards
Backward Sled Drags
105 lbs x 3 sets x 40 yards
…EASY!!!
Thursday 8/21/14
Military Press
Bar x 10
95 x 4
110 x 4
115 x 4
120 x 3 sets x 4 rep
Dynamic Bench
205 x 5 sets x 5 reps
Dumbbell Incline Press
40 x 2 sets x 15 eps
Seated HS Iso Row
45 ps x 2 sets x 15 reps
Seated Close Grip Row
90 x 2 sets x 15 reps
Superset
Cable Curls
50 X 2 sets x 15 reps
Dips
BW X 2 sets x 15 reps
Planks
2 sets x 30 sec.
…EASY!!!