December 5, 2011:
Speed Squat - Regular stance, parallel box
135x5
225x5
255x2x25 in 16:45
Spread Eagle Abs (deficit) -
55x20x3
GHR’s -
3 sets of 20
December 6, 2011:
Speed Floor Press -
135x5
175x3x20 in 8:00
Incline DB -
90x10x4
DB Row -
150x20x2 per arm
December 8, 2011:
Squat -
135x5
225x5
315x3
365x1
405x1
455x3
455x2
Good Mornings -
135x5
225x10x6 (ouch)
December 10, 2011 -
Bench Press -
135x5
185x3
225x3
275x1
300x5 (PR!)
Lat Pulldown -
200x10
220x5
240x5x5
260x5x2
Tricep Pushdowns -
80x10x3
December 12, 2011:
Speed Squat - low box, regular stance
135x5
225x5
255x2x25 in 20:50
Spread Eagle Abs (deficit) -
55x20x3
GHR’s -
3 sets of 20
December 13, 2011:
Speed Bench -
135x5
175x3x20 in 7:50
DB Row -
150x20x2 per arm
Incline DB -
85x10x4
December 15, 2011:
Good Mornings -
135x5
225x5
275x3
315x3
350x5 (PR!)
10 ft Zercher Carries -
135x1
225x2
315x2
405x2
455x1
475x2 (PR!)
December 16, 2011:
2 board press -
135x5
225x5
275x3
315x5
335x5 (PR!)
Hammer Strength Incline - doubled monster minis, one hand at a time
20 total with bands only
45/side, x6 per arm
45 and 25/side, x6 per arm
2 45’s/side, x6 per arm
2 45’s and 10/side, x5 per arm
Mark Rows -
45’s x10
2 45’s x10
2 45’s, 25’s x10
3 45’s x10
DB Floor Tri Extensions -
35’s x15x2
45’s x11
DB Flies -
40x10x2
Deload Week
Dec. 19, 2011
Squat -
135x5
225x5
315x5
365x5x3
Dec. 20, 2011
Speed Bench -
oj short minis x10
140x3x8
Pull Throughs -
50x12
72.5x10
65x10
Banded Tricep Pushdowns on lat pulldown -
100x10x3 w/ purple band
Farmers Walk -
115/hand x2 20 ft carries
205/hand x2 20 ft carries
Dec. 22, 2011
Good Mornings -
135x5
225x5x3
Overhead Box Squat - parallel box
135x5x3
Close Grip Bench -
135x5
225x5x3
December 26, 2011:
Speed Box Squat - low box, regular stance
add EFS blue bands x10
135x5
225x2
255x2x12 in 11:00
Speed Deadlift -
135x5
225x5
275x1
add 100 lbs of chain
275x1x12 in 5:50
Back Extensions -
45x20x2
December 27, 2011:
Speed Bench -
135x5
175x3
175+oj short minis 3x12 in 13:43
Pullups -
10
10 w/20 chain
10 w/40 chain
2 sets of 5 w/60 chain
DB floor tri extensions -
35x10x2
45x8
45x2
45x5x2
December 29, 2011:
Deficit Deadlift (3 in) -
135x5
225x5
315x5
add 80 lbs of chain
315x1
405x1
455x1
500x1 (PR!! had to hitch though)
Parallel SSB Box Squat -
155x6
245x5
335x5
435x10x4
December 31, 2011:
Reverse Band Bench - purple bands
135x5
225x5
275x3
315x3
365x1
385x1
400x1
405x1 (CRUSHED it)
415x1 (sloppy)
Mark Rows -
45’s x10
2 45’s x10
4 45’s x10x2
Incline Dumbbell Bench -
90x10x4
Farmers Walk - 20 ft
115/hand x2
205/hand x1
215/hand x1
January 2, 2012:
Speed Box Squat - lowish box, narrow stance
Add EFS avg bands
10
135x5
255x2x12 in 9:00
Speed Deadlift -
135x5
225x5
275x1
add 80 lbs chain
275x1x12 in 3:45
Pull down crunches w/ avg band -
3 sets of 30
Single leg leg-press -
4 45’s total, 2 avg bands total 3 sets of 12 per leg
January 3, 2012:
Speed Bench -
add doubled regular length monster minis
15
135x5
205x2x10 in 11:00
Reverse grip smith machine bench -
add oj short minis
10
135x5
185x5
225x3
Side Laterals -
30x12
40x12x3
Standing barbell tri extensions -
95x10x4
January 5, 2012:
Squat -
135x5
225x5
add 80 lbs chain
225x3
315x3
365x1
405x1
465x1 (PR)
475x1 (PR)
Stiff Legged Deadlift -
135x5
225x5
315x5
385x10x4 (PR)
January 7, 2012:
Floor Press -
135x5
185x5
add 80 lbs chain
225x1
275x1
335x1 (PR)
Seated Rows -
add doubled monster minis
2 45’s x10 per hand
3 45’s x10 per hand
3 45’s, 1 25 x10 per hand
4 45’s x10 per hand
Purple band high pulls -
3 sets of 15
Hammer Curls -
40’s x20
65’s x16
90 x10
Preacher Curls -
65x12
85x7
85x8
January 9, 2012:
Speed Squat - lowish box, regular stance
add avg bands
10
135x3
225x1
275x1
300x2x10 in 8:35
Speed Deadlift -
135x5
225x1
275x1
add 80 lbs chain
275x1x12 in 4:23
Pulldown crunches w/avg band -
2 sets of 30
January 10, 2012:
Speed Bench -
add 40 lb chain, short minis
10
155x3x20 in 26:00
Incline Bench -
185x10x3
Banded dips - purp bands…sucked
3 sets of 15
Upright DB Rows -
40’s x12
60’s x12
70’s x12
January 12, 2012:
Reverse band (avg) Deadlift -
225x5
315x5
405x5
495x3
585x1
605x1 (fast)
[video]2293[/video]
Zercher Squat -
135x5
225x5
325x10x4 (PR)
January 14, 2012:
2 board press -
add oj short minis
135x5
185x5
225x1
255x1
315x1 (+40 lb PR!)
Incline DB Press -
60’s x20
70’s x20
80’s x20
Upright Rows -
135x10
155x10
175x10
Lat pulldown triceps -
85x12
100x12
120x12
Deload
Jan 16 2012:
Squat -
135x5
225x5
315x5
365x5x3
Deadlift -
135x5
225x5
315x5
405x5x3 (messed around with double overhand, double overhand with straps)
Double overhand deadlift holds -
225x30 sec
315x15 sec
Front Squat Holds -
10 seconds with 225, 315, 405
30 seconds with 500
15 seconds with 585
Jan 17, 2012:
Speed Bench -
135x5
225x3x8
Barbell Skull Crushers -
95x12
95x15
95x15
Smith machine bench throws -
135x10x3
Side Laterals -
30’s x15x3
DB Curls -
30x24
40x24
50x12
Jan 19, 2012:
Speed Deadlift -
add short oj minis
10
135x5
225x1x10
avg band good morning neck things -
2 sets of 15
Straight arm cable crunch -
65x20
Seated Row -
add doubled reg length monster minis
2 45’s, 1 5 per side for 4 sets of 10 per arm
Leg Press -
add 2 avg bands per side
2 45’s per side x15
3 45’s per side x15
4 45’s per side x15
5 45’s per side x15
Jan 21, 2012:
Bench Press -
135x5
225x19
DB Goblet Triceps -
80x15x2
Side Laterals -
30’s x12x2
Hammer Curls -
40x15 /arm
50x10 /arm
Barbell Curl -
95x10x2
January 23, 2012:
Speed Squat - lowish box, normal stance
135x5
225x5
255x2x25 in 17:35
Leg Press -
5 plates per side x20x3
Pullups -
10
10 w/ 40 chain x2
10, 10, 10
January 24, 2012:
Speed Bench -
135x7
175x3x20
Hammer Strength upright rows -
add monster minis
10
2 45’s per side x10
2 45’s, 1 25 per side x10x2
Floor DB tricep extensions with a monster mini -
30’s x15
35’s x15
40’s x15
DB Shrugs -
100’s x15x3
January 26, 2012:
Sumo Deadlift -
135x5
225x5
315x5
405x1
465x1
525x4
Weight Sled - 120 ft sprints
3 plates x2
4 plates x2
5 plates x2
January 28, 2012:
1 board press -
135x5
225x5
275x3
310x5 (PR)
315x5 (PR)
320x5 (PR)
what the hell
Upright Rows -
135x10x2
155x10x2
Incline DB Bench -
65’s x15
75’s x15
95’s x10
Lat Pulldown Triceps -
75x20x3 /arm
January 30, 2012:
Speed Squat - Low ass box, regular stance
135x5
255x2x25 in 18:15
Leg Press -
3 45’s and 2 avg bands per side x20x3
Lat Pulldown -
240x20
240x10x2
January 31, 2012:
Speed Floor Press -
135x5
185x3x20 in 8:05
Upright DB Row -
50’s x10x6
Lat Pulldown Triceps -
100x10x5
120x10
DB Flies -
25’s x10
35’s x10
February 2, 2012:
Squat -
135x5
225x5
315x3
365x1
405x1
455x4 (deep as FUCK. couldn’t quite get rep 5)
Farmers Walk - about 50 ft
115x2
205x2
250x2
275x2 (PR, first time trying 500…felt good)
February 4, 2012:
Floor Press -
135x5
225x3
275x3
325x5 (PR)
335x5 (PR)
Hammer Curls -
65x20
80x10x4
Side Lateral Raises -
30’s x10x6
High Pulls w/ purple bands -
6 sets of 15
February 6, 2012:
Speed Squat - low ass box, narrow stance
135x5
225x3
255x2x25 in 19:50
Leg Press -
4 plates and 2 avg bands per side x20x3
Lat Pulldown -
220x10x3
February 7, 2012:
Speed Bench -
135x5
175x3x20 in 10:25
Smith Machine Bench Throws -
135x10x3
Seated Row -
4 plates /side x10x4
Skull Crushers -
95x10x4
115x5
February 9, 2012:
Good Mornings -
135x5
225x5
275x3
315x3
365x5 (PR)
375x5 (PR)
315x5
Ab Machine -
150x10
Avg band pulldown abs -
3 sets of 30
February 11, 2012:
3 board press -
135x5
225x5
275x3
315x3
365x5 (PR)
375x5 (PR)
DB Bench -
90x10x6
Hammer Strength Upright Rows -
2 45’s per side x10
2 45’s, 1 25 per side x10x3
Barbell Curls -
95x10x4
115x10x2
Deload Week
Feb. 13, 2012:
Squat -
135x5
225x5
315x5
365x5x3
Deadlift -
135x5
225x5
315x5
405x5x3
Feb. 14, 2012:
Incline Bench -
135x5
185x5
225x10x3
250x3
Incline DB Press -
60’s x22
DB Goblet Triceps Extensions -
80x12x3
Single arm cable pushdowns -
15x10
25x10
35x10
Side Laterals -
40x10x3
Feb. 16, 2012:
DB Clean and Press -
70x5/arm
90x5/arm
125x5/arm
BB Torso Rotations -
135x20
Standing Cable Crunches -
70x20
85x20
Incline Treadmill -
2.5 speed, 40 lbs chain, 2.5 lb ankle weights for 5 min
Feb. 18, 2012:
Bench Press -
add oj short minis x10
add 80 chain x5
135x5
185x1
225x1 (455+ at top)
Banded Hammer Strength Incline -
oj’s x16
45’s x20x3
Wide Grip Pullups -
3 sets of 10
3 board press -
185x24
February 20, 2012:
Speed Squat - low box, narrow stance
avg bands x10
135x5
255x2x12 in 7:30 (PR time)
Speed Deadlift -
135x5
225x5
275x1
add oj short minis, red short minis
275x1x12 in 4:15
February 21, 2012:
Speed Bench -
135x5
145+doubled monster minis x3x12 in 6:20
DB upright rows -
60x10x4
DB flies -
40x10x4
Wide grip tri pushdown -
monster mini+70x15
monster mini+85x15
monster mini+100x10
February 23, 2012:
Rev. band deficit deadlift -
225x5
315x5
405x5
585x1
635x1 (PR)
18in box squat (parallel) -
135x5
225x5
315x3
405x1
455x10
500x5
February 25, 2012:
Bench Press -
add monster minis x10
135x5
185x3
225x1
275x1
315xF
305x1
315xF
DB Hammer Curls -
70’sx20x4
Lat pulldown triceps extensions -
120x10x4
February 27, 2012:
Speed Squat - lowish box, regular stance
add avg bands x5
135x5
225x3
275x2x12 in 7:30 (matched last weeks PR)
Single leg legpress -
2 avg bands/side, 2 45s/side x20x2
Speed Deadlift -
135x5
225x5
275x1
275+80 lbs of chain x1x12 in 4:50
Seated Lat pulldown abs -
70x20
90x20
February 28, 2012:
Speed Floor Press -
135x5
185x5
185+80 lbs of chain x2x15 in 5:35
Incline DB press -
70’s x20x3
Bench abs -
10 lb DB x10x3
Pec Fly (flat) -
50x10x3
March 1, 2012:
Squat -
add avg band x10
135x5
225x3
315x1
365x1
405x1 (PR)
425x1 (PR)
Stiff Legged Deadlift -
135x5
225x5
315x3
405x1
455x1
515x4
March 3, 2012:
Bench Press -
135x5
225x5
275x2
325x2x5
Tate DB Press -
30x10
40x12
50x12
Hammer Curls -
30’s x20
50’s x24
70’s x20
Triceps pushdowns, back to machine -
35x12
50x12
DB Curls -
30x12/arm
40x12/arm
TRX triceps extensions -
12, 12
TRX curls -
12, 12
March 5, 2012:
Speed Squat - lowish box, regular stance
135x5
225x5
300+avg bands x2x10 in 7:33
Leg Press -
5 plates and 1 avg band per side x20x2
Speed Deadlift -
135x5
225x5
275 + short oj minis x1x12 in 5:27
March 6, 2012:
Speed Incline Bench -
135x5
155+doubled monster minis x3x2 (different grips)
135+doubled monster minis x3x8 (different grips)
Flat DB bench -
85’s x15x3
40 lb chain dips -
7, 8, 10
Side Laterals -
50’s x8x2
50’s x10
March 8, 2012 -
Squat -
135x5
225x5x2
Deadlift -
135x5
225x5x2
Good Mornings -
135x5
225x5
275x5
315x3x3
50 ft farmers walk -
115/hand x2
205/hand x2
275/hand x2
300/hand x1 (PR!)
March 10, 2012:
Close Grip 2 board press -
add oj short minis
135x5
225x3
255x1
275x1
take off oj short minis
135x15
close grip 3 board press -
135x19
Lat pulldown triceps extensions -
120x10x3
Floor DB extensions -
30’s x10x3
March 12, 2012:
Speed Squat - lowish box, narrow stance
135x5
225x5
300x2
300+80 lbs of chain x2x10 in 6:54
Speed Deadlift - no belt for first 6 work sets
135x5
225x5
275x1
275 +80 lbs of chain x1x10 in 4:44
150 ft. sled sprints -
3 plates x6 sets
March 13, 2012:
Speed Bench - smith machine rev. grip
135x5
225x3x8
DB goblet triceps extensions -
85x10x3
Pec Deck -
295x10
265x10x2
Dips -
17, 18
March 15, 2012:
Squat -
135x5
225x5
add 80 lbs of chain
225x3
315x3
365x1
425x1
485x1 (PR)
Sumo Deadlift -
135x5
225x5
315x5
405x10x4 (PR)
March 17, 2012:
Close Grip Bench Press -
135x5
185x5
225x5
275x1
285x1
295x1
305x1
315x1x5
Seated Overhead Press -
135x5x2
155x5
Close Grip 2 board press -
185x20
Single Arm Triceps Pushdowns -
30x10
35x10x3
Purple band face pulls -
4 sets of 25
Deload Week
March 19, 2012:
Squat -
135x5
225x5
315x5
365x5x3
Deadlift -
135x5
225x10x2
March 22, 2012:
Bench Press -
135x5x2
185x1x2
Curls -
80x10x3
March 24, 2012:
Squat -
135x1x12
Bench -
135x1x5
Deadlift -
135x1x10
1 RM Test Week
March 26, 2012:
Squat -
135x5
225x5
315x3
405x1
475x1
515x1 (PR!)
March 28, 2012:
Bench Press -
135x5
185x3
225x2
275x1
315x1
365x1 (PR!)
380xF
185x27
March 30, 2012:
Deadlift -
135x10
225x5
315x5
405x1
455x1
505x1
565x1 (PR!!! Fucking crushed it. Best feeling in the entire world.)
This was an amazing week. +15 pounds on all 3 lifts. Thank you God! Oh wait…a Jewish zombie in the sky didn’t make me stronger, I did.
April 2, 2012:
Speed Squat - lowish box, narrow stance
135x5
225x5
265x2x25 in 16:25
Leg Press -
4 plates and 2 avg bands /side x20x3 (different stances)
Wide grip lat pulldown -
240x5x5
Spread eagle deficit abs -
45x20x2
April 3, 2012:
Speed Bench -
135x5
145+monster minis x3x8 (different grips)
DB side laterals -
50x10x3
DB shrugs -
100’s x10x4
April 5, 2012:
Deficit Deadlift -
135x5
225x5
315x5
405x1
455x1
495x5 → yes
505x5 → yes
515x5 → YES
Zercher Carries (10 ft) -
225x2
315x2
405x2
April 7, 2012:
Close Grip Incline Bench -
135x5
185x5
225x3
275x1
295x1 (PR)
305x1 (PR)
275x2
255x3
Overhead Triceps Extensions -
95x10x3
115x5
BB Curls -
115x8x4
40 lb dips -
3 sets of 10
April 9, 2012:
Speed Squat - low box, regular stance
135x5
225x5
265x2x25 in 18:50
Leg Press -
4 plates and 2 avg bands per side x20x2
5 plates and 2 avg bands per side x20
Wide Grip lat pulldowns -
240x10x3
April 10, 2012:
Speed Bench -
add monster minis x10
135x5
220x2x10 in 10:05
BB Shrugs -
135x5
225x5
315x10x3
Seated Smith Machine overhead press -
135x5
155x5
185x5
205x5
225x5
Wide grip lat pulldown face pulls -
85x10
120x10
160x10
180x10
April 12, 2012:
Squat -
135x5
225x5
315x3
405x1
455x5 (PR!!)
Sumo Deadlift -
135x5
225x5
315x3
385x10x4
avg band pulldown abs -
30, 30
April 14, 2012:
Rev. band bench press (purples) -
135x10
225x5
315x5
325x5
335x5
345x5
DB Flies -
40’s x15
45’s x15
50’s x15
Floor DB extensions -
30’s x15
35’s x15
40’s x15
April 16, 2012:
Speed Squat - lowish box, regular stance
135x5
225x5
265x2x25 in 15:32 (PR!)
Narrow stance leg press -
6 45’s and 1 avg band /side x20x3
Seated lat pulldown abs -
100x20
April 17, 2012:
Speed Bench -
135x5
225x3x8 in 5:00 (different grips)
Wide DB upright rows -
70’s x10x4
Seated DB press, no back support -
60’s x10x4
Bent over side laterals -
30’s x10x4
April 19, 2012:
Good Mornings -
135x5
225x5
315x5
335x5
345x5
355x5
365x5
Triceps Pushdown Abs -
80x20
100x20x3
Backwards sled pulls -
4 plates x100 ft x2
3 plates x100 ft x2
April 21, 2012:
2 board press - narrowish grip
add 80 lbs of chain x10
135x5
225x5
275x4
315x1
335x1
Bench holds -
405x10 seconds
455x10 seconds
500x6 seconds
Incline Smith Machine Bench -
135x20
185x20
225x15
Hammer Strength, sharp decline -
2 25’s /side x15x3