back2
march-26-2013
Raw walked out close/medium stance olympic SSB squats, no belt no wraps
work sets
265x5
305x5
345x9 added loose wrap to protect knee from dislocation etc/ tried 10th rep got stapled in the hole, legs were completely numb???
ssb SUPER CLOSE stance oly squats
155x10
205x10
225x10
155x10
GHR
5 sets of 10
That was it for today, really working hard on bringing up that closer stance squat, I can hit depth easier and I’m prob 150lbs weaker at it 
so it really needs to come up, really working hard on this and kinda embarrassed at how weak I am on these but oh well, these squats are all ATG, oh and there is a video being uploaded 
fuck that haters, we like our videos and some of you guys do too! stay tuned!!!
March-27-2013
Axle Clean (once) then strict press
work sets
140x5
160x5
185x7
did some bradford presses very light
flat bench worked up to 225
225x10
225x10
225x10
preacher curls on ghr pad
ez curl bar curls
lying DB extensions
tricep pushdowns
pushups
good day, really smoked the arms, I feel I’ve neglected them a lot so really smoked em today///using bench only as an accessory now, gonna try to keep bumping up the weights doing 3 sets of 10 reps with as much weight as possible, next week i will try 230x10x3 and so on, feeling OK about the overhead at the moment, strict press feels strong just gotta work hard on this and then practice some push press, looking to hit 275 sometime in the near future and who knows maybe 315 will fall in a year? sooner? never? who knows but I’m gonna keep fucking trying!!! Hope you guys are doing well, weight is hanging around 240-242, still killing food trying to bust 250, its a marathon friends, not a sprint!
3/27/2013 Bench work
Well, my hip and back are still killing me so, I cant do OHP or anything fun so, I benched.
Bench
warm ups
225x8-10
275x5
315x5
350x6 PR 7th MAY MAY MAY have went if my hamstring hadn’t cramped. Couldn’t grind it any longer because I’m a cunt though.
biceps
triceps
dunzo
Everyone else had a great day of overhead work! Very proud of everyone. Its depressing that I cant train the same things as everyone else but, I’ll be back! My training will be sporadic until my back and hip feel better. Oh well! It’s just part of this sport! I’m pleased with bench for once. I just want to bench 405 raw. I know that’s nothing spectacular but, I’ve wanted it for a looooong time.
march-29-2013
18" deadlifts no belt
400x5 double overhand
460x5 mixed grip
525x12 straps
sumo pulls from ground no belt or straps
335x8
335x8 felt really fast so wanted to test my sumo from the ground after a TON of work, just to see how I felt
425x1 JOKE WEIGHT, flew up!
515x1
515x1 these two sets meant a lot to me, after TONS of work and not pulling from the ground I can still easily go over 500 anyday, this proves that the training is paying off bc 515 is 85-86% of 600, if I can hit those percentages after being killed, 600 is in the cards from the floor
GHR
one arm t-bar rows
light pulldowns
very pleased with today, I feel my speed is coming back, and I feel the weight gain is really helping, gotta keep it up and keep pushing harder, I hope everyone out there is doing really well!
Nice (double tap)
[quote]spar4tee wrote:
Nice (double tap)[/quote]
thanks man!
3/31/13 Bench again
225x8
275x5
315x3
365x4 PR I don’t know that I’ve ever pressed 365x1 let alone 4.
tricep extensions
curls
done. Had to bounce to study for an exam. Pretty happy with today though!
March-31-2013
Worked on Tire Flips, first time trying this, the tire is around 700# according to some very knowledgeable people online, I think I got about 6 flips total with it
Frame carry for about 50ft down drop, 50ft back, started with empty frame, 190, 280, 370, 460,
That was it for events day, doesnt look like much but damn I was killed
April-2-2013
Raw walked out OLY style SSB squats
work sets
285x3 no belt or wraps
325x3 no belt or wraps
365x8 belt and light wraps
ssb no belt or wraps
225x10
225x10
225x10
155x10
155x10
GHR
5 sets of 10
Good day overall feeling more comfortable with the closer stance, felt I had 10-12 reps on my final set but decided I’d rather leave a few in the tank
April-3-2013
Axle Clean and Strict Press
work sets
150x3
175x3
195x5 almost 6
flat bench
135x10
185x10
225x10
230x10
235x10
245x9 prob had another but just racked it
biceps 6 sets of 10
triceps 6 sets of 10
side lateral raises, 50 reps total, rest pause set
really really feeling sick today, but pushed through anyways, hopefully this sickness leaves soon!!! Hope all you guys are well!
recent pic from today
april-5-2013
18" Deadlifts
430x3
495x3
555x10 Belt and Straps
conv DL from ground standing on 2" deficit
135x8
225x8
315x6
sumo from ground
425x6
425x6
one arm DB rows with circus db, 3" handle 115lbs used straps
15 reps each arm
25 reps left arm around 18 with right arm still struggling with wrist pain
one arm tbar rows 2 sets
lat pulldowns 2 sets
good day overall really feeling better about my pull again!