Monday, May 31 2010:
Deadlifts from a Deficit -
135x5
225x5
315x3
405x1
455x1
485x1
500x1
Glute Ham Raises -
5 sets of 10
Double post of May 31…guess I post something here since it won’t delete…
Wednesday, June 2 2010:
Floor Press -
135x5
185x5
225x3
265x3
295x1
325x1 (easy)
355xF (half way up)
340x1 (easyish)
Bradford Press -
95x10
115x8
125x6x4
DB Rows -
115x10
165x8
185x6x3
Friday, June 4 2010:
Speed Squat -
135x5
185x5
225x5
225+80 lbs of chain: 8 sets of 2 reps
Speed Deadlift -
135x5
225x5
225+80 lbs of chain: 1 set of 1 rep
275+80 lbs of chain: 7 sets of 1 rep (Fixed my balance problem. Started loosing speed around set 4 of the 275, put on the belt for the last 3 sets and the weight flew up faster than the first set.)
100 ft sled pull -
75 lbs x 2 sprints
120 lbs x 2 sprints
165 lbs x 2 sprints
210 lbs x 2 sprints
Saturday, June 5 2010:
Speed Bench -
135x5
185x5
205x3x9
Incline DB Press -
50x10
65x10
80x8
90x6x3
50 lb pull ups -
3 sets of 5
Chest Supported Rows -
45x10
90x6x4
DB Curls -
40x10x3 (I was going to do 5 sets but stopped at 3 since the ice cream truck came.)
Monday, June 7 2010:
Zercher Squats -
135x5
185x5
225x5
275x3
315x1
345x1
365x1
380x1
395xF
Romanian Deadlift -
135x5
225x5
315x3
365x3
405x11
Glute Ham Raises -
5 sets of 10
[video]1732[/video]
Wednesday, June 9 2010:
Incline Bench -
135x5
185x3
225x1
245x1
275xF
275x1 (Decided to stop here. This was going just like the last time I did incline bench but I didn’t have a spotter/lift off. Plus it went really slow.)
Close Grip Bench -
225x8
245x6
275x3x2
Bradford Press -
95x10
115x8
135x6x3
DB Row -
115x10
165x10
185x8x2
Friday, June 11 2010:
Speed Squat -
135x5
185x5
225x5
225+80 lbs of chain: 8 sets of 2
Speed Deadlift -
135x5
225x5
225+80 lbs of chain: 1 set of 1
275+80 lbs of chain: 3 sets of 1
315+80 lbs of chain: 4 sets of 1 (added belt on the last 3 to keep the speed up)
100 ft sled pull -
75 lbs x 2 sprints
120 lbs x 2 sprints
165 lbs x 2 sprints
210 lbs x 2 sprints
Saturday, June 12 2010:
Speed Bench -
135x5
185x5
205x3x9
Incline DB Press -
50x10
65x10
90x6x4
Captains of Crush -
T: 10 on each hand
1: 4 on each hand
1.5: 2 on each hand
Chest Supported Row -
45x10
90x8
115x6x3
135x2
50 lb pull ups -
5 (these felt too shitty)
DB curls -
40x10x4
Deload starts now. Thank Thor.
Monday, June 14 2010: Deload
Cambered Bar Squat -
175x5
225x5
265x5x4
Good Mornings -
135x5
185x5
225x5
300 lb tire flips -
5 sets of 5 flips
[quote]Corpse Grinder wrote:
Monday, June 14 2010: Deload
Cambered Bar Squat -
175x5
225x5
265x5x4
Good Mornings -
135x5
185x5
225x5
300 lb tire flips -
5 sets of 5 flips[/quote]
How bad did those squats suck? I feel like they are ripping my head off when I do them.
[quote]StormTheBeach wrote:
[quote]Corpse Grinder wrote:
Monday, June 14 2010: Deload
Cambered Bar Squat -
175x5
225x5
265x5x4
Good Mornings -
135x5
185x5
225x5
300 lb tire flips -
5 sets of 5 flips[/quote]
How bad did those squats suck? I feel like they are ripping my head off when I do them.[/quote]
Haha they weren’t that bad since I was hardly doing any weight. It felt a little weird/unstable when I took it of the rack…I’m sure if I was doing heavy sets I’d want to implode.
Wednesday, June 16 2010: Deload
Thick Bar Bench Press -
135x5
185x5
225x5
255x3x4
Log Press -
90x5
140x5
170x5
Over Head Press -
205x1
205x3
225x1
DB Bench Press -
50x10
70x10
90x8
Friday, June 18 2010: Deload
Speed Squat -
135x5
185x5
225x2x8
Speed Deadlift -
135x5
225x5
265x1x8
Captains of Crush -
T: 2 sets of 10 reps
1: 2 sets of 5 reps
Zercher Carries (there and back, about 30 feet each way)-
165x1
275x1
342x1
Saturday, June 19 2010: Deload
Speed Bench -
135x5
185x5
225x3x9
Incline DB Bench (vertical grip, slightly less incline than usual)-
50x10
70x5
90x5
100x4
Chest Supported Rows -
45x5
90x5
135x5
Farmers Walk (100 ft sprints)-
270 (total) there and back
Man, they have some awesome shit over at SSPT.
[quote]StormTheBeach wrote:
Man, they have some awesome shit over at SSPT. [/quote]
Yeah brohemoth. You need to stop by there this summer.
Monday, June 21 2010:
Squat -
135x5
185x5
225x3
275x3
315x3
365x1
385x1
405x1x3
Romanian Deadlift -
135x5
225x5
315x3
365x3
405x6 (these felt terrible so I just stopped at 6…I’m aiming for 15 next time.)
Glute/Ham Raises -
3 sets of 10
Good work bud. And thanks for all your help. This week sucks for finding time to lift between work and the little demon football camp I’m working. Can’t wait to get back up to sspt!!!
Wednesday, June 23 2010:
Close Grip Bench -
135x5
185x5
225x3
245x3
275x1
295x1x3 (easy)
Bradford Press -
95x10
115x8
135x6x3
2 Board Press -
225x8
245x6
265x6
DB Row -
115x10
165x8x4
Everything felt good today. Hail Satan.