September 27, 2011:
Speed Bench -
135x5
175x3x20 in 10:00
Incline Dumbbell Bench vert grip -
50x5
70x10x6
Dumbbell Rows - per hand
140x15x4
September 29, 2011:
Sumo Deadlift -
135x5
225x5
315x5
405x1
455x1
500x6 (big PR, fuck yes)
10 ft Zercher Carries -
225x2
315x2
365x2
385x2
405x2
October 1, 2011:
1 board press -
135x5
185x5
225x4
275x3
305x4
300x5
Dumbbell Clean and Press - per hand
80x6
100x10x3
Pullups -
6 sets of 10
October 2, 2011:
Speed Squat - 18 in box
135x5
225x5
250x2x25 in 17:30
Glute/Ham Raises -
6 sets of 10
Spread Eagle Abs (deficit) -
4 sets of 15
October 3, 2011:
Speed Close Grip Bench -
135x5
175x3x20 in 11:00
Dumbbell Rows - per arm
130x5
140x15x3
150x5x3
Incline Dumbbell Press (vert grip) -
50x5
75x10x6
October 6, 2011:
Squat -
135x5
225x5
315x5
365x3
405x1
435x4
315x1x4
Back Extensions -
55x10x5
75x10
Good training bro, you’re moving around some big weights there.
But I gotta say, what I first noticed was… the awesome Username.
\m/
Thanks brotatoe! I nearly shit my pants when I saw your picture. Steve Brule viking super warrior = beautiful abomination hahaha
October 8, 2011:
Floor Press -
135x5
185x3
225x3
275x1
315x5
Dumbbell Clean and Press - per arm
80x5
90x10x2
120x5x2
Pullups -
4 sets of 10
4 sets of 5 with 60 lbs of chain
October 10, 2011:
Speed Squat -
135x5
185x5
225x3
250x2x25 in 19:52
Spread Eagle Abs (deficit) -
4 sets of 15 with 65 lbs
G/H Raises -
3 sets of 20
October 11, 2011:
Speed Bench -
135x5
185x3x20 in 12:30
Dumbbell Rows - per hand
130x20x2
160x5x4
Incline DB Press vert grip -
70x10x5
80x5x2
October 13, 2011:
Because of my sumo dead 6 rep PR 2 weeks ago I thought I’d deviate a bit from my training plan and go for a PR. I’m a dumbass and got shit on.
Sumo Dead -
135x5 (felt like -135 lbs)
225x5
315x5
405x1 (fast as tits)
455x1 (fast as tits)
495x1 (fast)
535x1 (slow…I think next time I should do 525)
560xF (got 5-6 inches off the ground)
Good Mornings -
135x5
225x5
275x5
300x5
October 15, 2011:
Bench Press -
135x5
185x5
225x5
Switched to close grip
225x2
275x1
300x4
Dumbbell Clean and Press -
90x10x2 per arm
135x5x2 per arm
Lat pulldown -
240x10x3
Deload Week
Oct. 17, 2011:
Squat -
135x5
225x5
315x5
350x5x3
Deadlift -
135x5
225x5
315x5
405x5x3
Oct. 18, 2011:
Bench Press -
135x5
225x5
275x3x5 with 2 second pauses
Overhead Press -
135x5
185x3x5
Oct. 20, 2011:
Dumbbell Bench -
65x5
85x5
100x10
120x6
110x9
115x9
125x5
Box Squat -
135x5
225x5
315x10
add average bands
10
135x5
225x2
Seated Chest Supported Row -
(plates per side)
1 for 10
2 for 10
3 for 10
4 for 10
5 for 10
Oct. 22, 2011 -
Got slightly hit by a car, so I did some light squat and deadlifts to fix myself up.
next, dicked around with 700 tire, 2 reps
Up hill sled pulls -
90x3
Backwards sled pulls -
180 for 130 feet x3
October 24, 2011:
Speed Box Squat (low box) -
135x5
225x4
245x3
245 + avg bands: 12 sets of 2 in 12:20
Speed Deadlift -
135x5
225x5
275 + 80 chain: 12 sets of 1 in 7:00
October 25, 2011:
Speed Bench -
EFS short orange bands
10
95x3
135x3x10 in 16:00 (wow, sucked)
DB Row per hand -
130x5
170x5x4
Incline DB Vert grip -
70x5
80x10x4
October 27, 2011:
Deficit Deadlift -
135x5
225x5
add 80 chain
225x1
225x2
315x1
405x1
445x1
465x1
485x1 (PR, this was my max for regular deadlift with 80 chain haha)
Zercher Squat -
135x5
225x5
315x10x4 (fuck)
October 29, 2011:
2 board press -
135x5
add short orange minis
135x3
185x3
225x1
245x1
255x1
265x1
275x1
Dumbbell Bench Press -
85x6
100x10x4
Bent Over Rows -
135x5
185x5
225x5
October 31, 2011:
Speed Squat 18 in box -
135x5
225x5
260x2
add average bands
260x2x12 in 12:20
Speed Deadlift -
135x5
225x5
275x1
add 80 lbs of chain
275x1x12 in 5:30 (what the hell)
Upright Rows wide grip-
135x10x4
Good Mornings -
135x5
225x10x4
November 1, 2011:
Speed Bench -
oj short minis
5
135x3x12 in 9:45
Pullups -
4 sets of 10 with 40 lbs of chain
Incline DB bench -
85x10x4
November 3, 2011:
Squat -
135x5
225x5
add 80 lbs of chain
225x3
315x3
365x1
405x1
445x1 (PR)
455x1 (PR)
Stiff Legged Deadlift -
135x5
225x5
315x3
365x10x4 (easy)
Zercher Carries - rack to rack
135x2
225x2
315x2
405x2
425x2 (PR)
November 5, 2011:
Reverse Band Bench Press -
135x5x2
225x5
315x1
365x1
405x1
435xF
405x1
425x1
435x1 (10 lb PR. had to fix some form issues but I finally got it)
DB Row -
150x10x4 per arm
DB Clean and Press - per arm
100x3
110x10x2
November 7, 2011:
Speed Squat - low box, narrow stance
135x5
225x5
275x3
285 + avg bands: 10 sets of 2 in 12:00
Speed Deadlift -
135x5
225x5
275x1
275 + 80 chain: 12 sets of 1 in 7:00
Front Squat Holds -
10 seconds each
135
225
315
405
495
585
November 8, 2011:
Speed Bench -
135x5
add short oj minis
135x3x12 in 11:30
Pullups -
4 sets of 6 with 60 lbs of chain
Incline Dumbbell Bench -
85x10x4
November 10, 2011:
Good Mornings -
135x5
225x5
275x1
315x1
355x1
375x1
385x1
400x1 (holy shit…that was terrible)
18 inch box squats -
135x5
225x5
315x5
405x10
425x10
Glute/Ham Raises -
20, 20
November 12, 2011:
Floor Press -
135x5
add 80 lbs of chain
135x5
185x5
225x1
255x1
285x1
325x1 (+10 lb PR)
Dumbbell Row -
150x20x2 per arm
Dumbbell Clean and Press -
100x1 per arm
110x5x2 per arm
Deload Week
Nov. 14, 2011
Squat -
135x5
225x5
315x5
350x5x3
Deadlift -
135x5
225x5
315x5
405x5x3
Nov. 16, 2011
Bench Press -
135x5
225x5
275x3x3 with 2 second pauses
Pullups -
3 sets of 10
Push Press -
135x5
185x5
205x3x2
Nov. 18, 2011
Squat -
135x5
225x5x2
Bench Press -
135x5
185x5
225x5
Good Mornings -
2 sets of 10 with bar only
November 21, 2011:
Squat -
135x5
225x5
315x3
405x1
435x1
485x1 (PR!)
500x1 (25 lb PR!!!)
[video]2229[/video]
FINALLY IN THE 500 SQUAT CLUB
Bench Press -
135x5
225x5
275x1
315x1
360xF
November 23, 2011:
Sumo deadlift -
135x5
225x5
315x5
405x1
455x1
515x1
560xF (SO fucking close)
Regular deadlift -
495x1
545x1 (conventional PR. guess it’s about the same as my sumo dead. had to hitch too, was a little gassed from 560 attempt.)
November 28, 2011:
Speed Squat - Low box, narrow stance
135x5
225x5
255x2x25 in 23:55 I’m not dead, yay!
Spread Eagle Abs w/ deficit -
45x20x3
GHR’s -
3 sets of 20
November 29, 2011:
Speed Bench -
135x5
175x3x20 in 12:25
DB Row -
140x20x3 per arm
DB Bench -
90x10x4
December 1, 2011:
Deficit Deadlift (3in)-
135x5
225x5
315x5
405x1
455x1
500x6 → Holy crap
515x5 → Holy crap
10 ft zercher carries -
135x1
225x1
315x2
405x2
435x2
445x2
455x2
465x2
December 2, 2011:
Floor Press -
135x5
185x5
225x3
275x1
325x4
Pullups -
20 lbs of chain, 6 sets of 10