overhead press’n
standing military press
0x10
95x5
135x5
185x5
65%-210x5
75%-240x5
85%-275x6
swiss bar overhead press
135x20x2
pendlay rows
135x4
185x4
235x4
285x4
345x4 + 10lb PR
decided to do some tire flips. first time doing them ever. it was fun but i definitely need a lot of work on form.
here’s a vid of me attempting the 650lb tire.
overhead press’n
standing military press
0x10
95x5
135x5
185x5
65%-210x5
75%-240x5
85%-275x6
swiss bar overhead press
135x20x2
pendlay rows
135x4
185x4
235x4
285x4
345x4 + 10lb PR
decided to do some tire flips. first time doing them ever. it was fun but i definitely need a lot of work on form.
here’s a vid of me attempting the 650lb tire.
5-21-11 Military
Military Press
LotsxBar
5x95
5x135
5x155
8x175 +2 Rep PR
Neutral-Grip Swiss Bar Standing Press
12x135
10x135 *tried a different grip this set and didn’t like it…
Dumbell Rows
8x60
8x80
10x100
Tire Flips
10x450
4x650ish
Happy with the pressin… haven’t done DB rows in forever and I always feel so weak doing them. I always say I am going to start doing them more and get stronger on them but never seem to stick with it. I should though, because I think it would benefit my deadlift.
Tire flips were pretty fun… not sure the form I’m using is the best but it seems to work for me. We have one bigger tire that is like 880 lbs… gonna have to give that a go in the future sometime. 
heavy deads
deadlift against chains
warmup - straight weight
135x10
225x4
315x4
405x1
added chains
505 + 80lbs x 1
505 + 128lbs x 1
505 + 182lbs x 2
circuit
leg press / walking lunges / seated calf raises
some x some x 2
circuit
ab rollouts / GHR’s / incline situps
some x 2
deads are feeling good for a change
Nice work Meat. Did I see you are pulling 2 x a week now?
[quote]PeteS wrote:
Nice work Meat. Did I see you are pulling 2 x a week now? [/quote]
thanks Pete.
yep… i’ve dropped my squat day and now have a heavy and light dead day. it seems to be working pretty well. i want my dead up in the 700’s for my next meet.
5-23-11 Deadlifts
Conventional Deadlifts
8x135
4x225
2x315
1x405
1x495 +80 lb chain
1x525 +130 lb chain
1x525 +155 lb chain
*Circuit
Walking DB Lunge / Leg Press / Seated Calf Raise
1 set of high reps…
*Circuit
Ab Wheel / GHR / Decline Situp
1 set of high reps…
I was in a rush to get out of there, and I’m just now getting time to post this, lol. Bachelor party this weekend and wedding the next… plus we are doing training classes for our move to England in August, so we have been crazy busy.
The plan has been to go for 600+80 lbs of chain, which will be a 15 lb PR for me. From the looks of these sets with 525, I’m just not quite sure I will be able to hit that weight. I’m still gonna try though, because the next weekend coming up is my wedding then I’m gone for like 10 days for our honeymoon. I’m gonna have an ample amount of time to eat and rest up. 
We have been doing two deadlift days, but I will be gone for the next supplemental deadlift day, and will be back for the heavy day when I attempt the 600, so maybe that bit of extra rest from deadlifting will help. I usually seem to do better on deadlifts with extra rest. At the same time though, I’m going away for a bachelor party, so it’s probably not the most beneficial time off from training, but for this… I don’t really care. 
Edit: Also, man the chains dragging like that I think adds a lot of resistance. When it gets near the top it seems like I can feel every single link of chain trying to find against me, lol. That heaviest set was a bit iffy if I was really locked out or not… I slowly pulled it all the way up but I’m not sure my shoulders were back? Then I hitched it a tiny bit anyway. Anyway… I’ll be back in several days to attempt that deadlift PR!
[quote]maraudermeat wrote:
[quote]PeteS wrote:
Nice work Meat. Did I see you are pulling 2 x a week now? [/quote]
thanks Pete.
yep… i’ve dropped my squat day and now have a heavy and light dead day. it seems to be working pretty well. i want my dead up in the 700’s for my next meet.
[/quote]
really curious to see how this will pan out for you. not that different I guess than my DL/Box squat split. Feel the box squats always drive up my dead. when’s the next meet?
bench’n against chains- this cycle i’m doing touch and go with no liftoff and no supportive gear at all. that means no belt and no wrist wraps. i worked up to a comfortable 385 + 100lbs of chain.
also… i finally moved into the 21st century by buying a smart phone. i typically video my lifts on a flipvideo and then download them on my pc. my new phone downloads straight to youtube. unfortunately it videoed sideways and i can’t figure how to fix it. anyone have an idea how to fix it. i have the Inspire 4G HTC phone with android.
bench against chains- all weights have 100lbs of chain added - no liftoff, totally RAWWWWW!!!
0x10
135x6
185x4
225x4
275x4
315x2
365x1
385x1
135x4
225x4
315x2
385x1
pin presses- midpoint of ROM - these are freak’n hard
405x3
455x3
titan close grip bench- paused, no liftoff
315x4
365x4
405x4
elbow’s out
50’s x 10
70’s x 10
90’s x 10
solid session tonight.
“light” dead day- used the jump stretch platform for the first time. the way we set up the bands put a ton of tension on the bar. it hit like a ton of bricks… i liked it.
trap bar deads
245x4
335x4
425x2
515x1
“speed” deades against bands
135x3
185x3
235x3
285x3
305x3x6
that’s it but was plenty.
overhead press’n- we had two new guys come and check out the gym this evening. looks like they will be joining the team, so that’s great news.
standing military press
warmup
0x10
95x4
135x4
185x4
70%- 225x3
80%- 260x3
90%- 290x3
pendlay row
135x4
185x3
235x3
285x3
355x3- 10lb PR
circuit
dumbell cleans- decline situps- face pulls- ab roll outs
some x some x 3
hotter than hell in the gym today but i like it.
5-31-11 Military
Military Press
LotsxBar
4x95
3x135
3x165
7x185 +1 Rep PR
Neutral-Grip Swiss Bar Standing Press
10x135
12x95
Did a few circuits of face pulls / ab wheel / db cleans / decline situps… and a few curls.
Skipped rows today since we have to lift tomorrow and I’m maxing on deadlifts. Been super busy lately with wedding/moving overseas stuff. As we speak I’m taking a break from finishing wedding stuff for a minute… gotta get back to it though. Deadlifts tomorrow!!
Shaving my damn head bald after the wedding and honeymoon is over. My damn hair has been slowly fading over the last couple years and it’s becoming more noticeable. I’m even getting some grey hairs, in my beard too! lol. I just wanna look like mr. clean.
pull’n- it was another really hot day in the dungeon but i like it hot when i’m training. we now have three new guys training with us. Now we just need to figure out how a schedule that works for everyone.
tonight was the last pull for this cycle of chains. i was very happy with this cycle.
warmup- straight weight
135x6
225x6
315x4
405x2
495x1
added chains
535 + 80lbs of chain x 1
535 + 182lbs of chain x 1 + 17lb PR
deficit pulls- double overhand
225x1
315 +80lbs of chain x 1
385 +80lbs of chain x 1
455 +80lbs of chain x 1
walking lunges with dumbells
the length of the buisness park outside
6-1-11 Deadlifts
Conventional Deadlifts
6x135
4x225
2x315
1x405
1x535+40 chain
0x600+80 chain *close…
Deficit Deadlifts 3"
3x225
1x315
1x405
1x505
1x545 + 50 LB PR
Well, I missed the lift but I’m not really disappointed with it. From watching the video I think I stiff-legged it a bit more than I normally do also, oh well. I would have blown away 600 straight weight though. That last set on deficits looks a bit ugly but I just felt like going heavy today since I’m taking a lot of time off with the wedding and honeymoon right around the corner.
I think I’ve done plenty with the deficits and need to start hitting my lockout harder with partials and romanians and stuff like that. Also when I get back I plan on really hitting upper back a lot harder, probably twice a week. My thoughts are that if my upper back was a lot stronger it wouldn’t be getting pulled over quite so much and my lower back would be in a better position, also making my lockout stronger.
I’m definitely looking forward to actually taking some needed rest.
Really impressive work guys.
[quote]PeteS wrote:
Really impressive work guys. [/quote]
thanks Pete. i appreciate you stopp’n in.
International Bench Night- benched tonight with the new crew. We had five guys benching tonight. Still moved pretty quickly though.
bench against chains- all weights have 80lbs of chain as well.
0x10
135x6
185x4
225x4
275x2
315x1
365x1
405x fail…got out of groove on the way down. shouldn’t have jumped straight to 405. this week was supposed to be 390. i’ll be smarter next week.
rack lockouts
405x5
495x5
585x3
circuit- titan close grip bench-feet up with pause, elbows out and dips
2 cycles of this circuit.
i need to learn to check the ego at the door.
deads against a bunch of band tension
135x4
225x4
275x4
315x4
365x1
405x1
455x1x4- these felt weird and after watching the video i realized that my hips were rising too fast. i didn’t have the bar centered over the bands. the bar was actually in front of the bands. as a result the bands were pulling me forward. of course i didn’t realize this until after doing all of my working sets.
tire flips
a bunch
GHR’s against bands
some
having two deadlift days each week has really increased my work capacity on deads.
overhead press’n
push press
0x10
95x6
135x6
185x6
225x6
275x4
315x4
pin presses from top of the head
225x6
275x6
315x4
circuit
-one arm dumbell standing overhead press
-incline situps
-rope rows
-ab roll outs
-band one arm lateral raises
-face pulls
all done for 20 reps x 4 sets
Very solid training in here
It’s always like a playbook of programming.
Nice work if not sick work