The Bastard Program

Training Training Logs
261

Training 18 August 2014

  1. Barbell Warmup 8 exercises 10 reps each @ 45#

2a. DB Step Ups 4x6 each leg@ 55# DB in each hand on 3-0-2-3 Tempo.
2b. Leg Extensions Double Leg 15x130, Single Leg 12x70 each leg, thenDouble Leg Again 15x120. Repeat the DL-SL-DL combo three times.

3a. Banded Single Leg Good Morning 3x8 each leg at Blue Band
3b. Seated Leg Curl Double Leg 15x90, Single Leg 12x40 each side, then Double Leg again 15x80. Repeat the DL-SL-DL combo three times.

4a. Seated Calf Press 2x30@330 and 20x330 on last circuit
4b. Triple Drop Calf Raise 10x220-190-160, 10x210-180-150 and 10x200-170-140

  1. Lat Pulldown Wide Grip 6x10@150 and 4x10@140. Alternate front pull downs then rear pull downs for 5 sets of each.

  2. Unilateral Upright Rows using 45# solid plates! one in each hand. 3x12@45s. Yes, I chalked up my fingers on this one.

7a. Reverse Wrist Curls 3x8@50
7b. Fingertip Wrist Curls 3x8@90

8a. Bar Dips BWx15, 15, 15, 12 and 11
8b. Seated Tricep Extensions 25x 50, 60, 60 and 55

Run home and cry like a baby!

262

Hey Confusion, I do not have any recent pics, but I will get some. I can say my weight is around 207 and I’m down to size 35 pants! I would love to get in some 34s, but I’m afraid none will fit my thighs and butt. And my waist isn’t quite that small yet either.

I’ll work on those pics in short order.

263

Training 19 August 2014

  1. Barbell Complex Warmup 8x10@45

2a. Barbell Single Leg Squat 8x45, 8x95, 2x8@135, 8x145
2b. Extended Side Plank Hold 3x30 seconds a side. Rest feet on foam/gel unstable pad.

3a. DB Incline Bench Press 12x70, 12x75, 10 x75
3b. Shot Put Toss 4x6@8# each side with no-bounce med ball

4a. Barbell RDL 6x225, 6x245, 6x275 and 2x6@309
4b. ISO Hold perpendicular over flat bench with weights on upper back and mid hamstrings 3x45 seconds @ 10# plates on back and legs.

Really fast session, but not easy after all the volume last night. Pretty sore in thighs, calves, traps, triceps and upper back.

264

Training 21 August 2014

  1. Barbell Complex Warmup 8x10@45# BBL

  2. Underhand Bent Over BBL Row 5x145, 5x155, 5x165 and 2x5@175 on 3-2-3-1 Tempo.

  3. BBL curl 6x3@135. Alternate narrow, medium and wide grips.

4a. DB Hex Head Carries 3x55 yards@25# each hand
4b. Plank Body Saws 4x12@BW

  1. Battle Rope Tabatas 3 complete rounds of 20 sec ropes, 10 sec rest,20 sec ropes, 15 plank crossovers on sliders repeat two more times.

6a. 10 sprints of 5 seconds duration
6b. Knee Fire Thrus from Push Up position 2x8@ red band each foot on sliders between sprint #4 and sprint #8.

265

Training 23 August 2014

  1. Treadmill Warmup 3.5 mph on incline of 6 x 5 minutes.

  2. Foam Rolling and Stretching x 15 minutes.

3a. Barbell Back Squats 5x45, 5x95, 5x135, 5x185, 5x225, 5x245, 2x5@265. All reps watched and verified to all go well below parallel. Not butt-touching the floor deep, but the point at just above “butt wink”. I’m glad I swallowed some pride and dropped weight to get deeper. I’m feeling quite a bit stronger on these plus Deadlifts are easier off the floor.
3b. Lower Body Mobility. Lots of sets of hip rotators, knee fall ins, pretzel stretches, lacrosse ball work, etc.

4a. Barbell Bench Press 10x45, 10x135, 10x185, 10x205 and 9x210. Lost my concentration on rep 8 when some punk came over to ask Coach some questions. Coach didn’t respond to him, but I drifted, got out of the grove and missed the last rep. I’m such a goof! I should have been much deeper focused.
4b. Upper Body Mobility like band pullaparts, thumb taps, wall angels and serratus slides.

5a. Hex Bar Deadlift 3x225, 3x315, 3x405, 2x3@415 and 3x425.
5b. Weighted DB Crunches with feet in air 4x12@70
5c. Overhead Rope Tricep Extensions 3x10@140

Awesome session! I hit the big 4-1 today so this was special. As I also love the shooting sports and ballistics, I’m gonna call this the year of the “41 Magnum!” It’s not the biggest, baddest handgun cartridge out there, but it will flat put meat on the ground and a smile on your face.

266

Training 25 August 2014

  1. Barbell Complex Warmup 7x10@45 continuously move from one exercise to the next.

2a. Elevated Step Downs 3x12@BW on 3-2-3-1 Tempo.
2b. Leg Extensions 3x15 double legs @ 150, 3x12 single leg @ 75 then 3 more x15@ 135

3a. Banded Good Mornings 4x12@Blue, Purple and Green Bands.
3b. Seated Leg Curls 3x15@105, 2x12@65 and 1x12@55, then 2x15@90, 1x15@80

4a. Seated Calf Press 2x30@350, 1x25@350 suppersetted with
4b. Standing Calf Raise 3x20@220

5a. V Bar Lat Pulldowns 6x10@160, 4x10@150
5b. Barbell Upright Rows 4x8@100

6a. Bench Dips 4x25@BW
6b. DB Kickbacks 2x50@12.5
6c. Forearm Fingertip Wrist Curls 3x8@95
6d. Reverse Wrist Curls 3x12@45
6e. DB Hammer Curls 2x6@65

267

Training 26 August 2014

1a. DB Front Squat Reverse Lunge 6x55, 2x6@65 and 2x6@75
1b. Hanging Side Plank from Rings 3x25 seconds each side@BW

2a. DB Bench Press 8x85, 8x95, 7x95 and 6x95
2b. Med Ball Rapid Chest Press 4x12@20#MB

3a. Sumo Deadlift 12x225, 2x12@275
3b. ISO hold 2x60 seconds @ 15# Plate upper back and 10# plate lower body. Lie perpendicular to bench, prorated, hold a superman position, place the plates on upper back and also on hamstrings/knee area and hold.

Really sore this week. Hitting around 200 grams of PRO per day. I may need to increase this and fat intake also. I will take a long weekend, submerge myself in the gulf, eat lots of seafood and enjoy lots of football.

268

Training 28 August 2014

  1. Underhand Barbell Row 5x135, 5x165, 2x5@175 and 5x185. All on 3-1-3-2 Tempo.

  2. Reverse Grip Barbell Curl 2x6@95, 8x85.

3a. Hex Head DB Carry 3x55 yards@25# DBs.
3b. Body Saws 4x15@BW

  1. Tabata Battle Ropes. 20 sec ropes, rest 10 sec, 20 sec ropes, 15 Crossover Planks, rest 10 sec and repeat until 4:00 of time expired.

5a. Woodway Force Sprints 10x5 second sprints. Had some major cramping in right hamstring from set 4 forward. Wasn’t at top speed on last 6 sprints.
5b. Hip Flexor Extensions 2x8@Red Bands each side.

Time for 4 days of R and R. No lifting, just family, sand, sun, surf, lots of fresh seafood and football!

269

Training 02 September 2014

  1. Manual stretching, lacrosse ball work, mobility. All on lower body, especially these tender hamstrings.

2a. Barbell Single Leg Squat 6x45, 6x95, 6x135, 6x145 and 2x6@160
2b. Lower body mobility (hip rotators, knee fall ins, pretzel stretches)
2c. Extended Side Plank with Feet on Gel Foam Pad 3x30seconds each side.

3a. Lat Pull Downs 10x10@160. 5 sets front of head, 5 sets to the rear.
3b. Plate Upright Rows 3x12@45# plates each hand.
3c. Seated Calf Press 3x30@360.

4a. DB Incline Press 8x70, 8x80, 2x8@85
4b. MB Shot Put Toss 4x4@8# each side

5a. Reverse Wrist Curls 3x10@50
5b. Finger Tip Wrist Curls 3x8@100

6a. BBL RDL 3x6@245. Man, this was murder on my hamstrings.
6b. ISO Hyper Hold over Flat Bench 2x45 seconds@ 15# plates on upper back and hamstrings.

Had a fairly relaxing beach trip. Played in a beach football game with a bunch of 18-21 year old college kids for a little over an hour. My hips and hammies are still burning. Great exercise and great to know I can still hang with some ballers!

270

Training 04 September 2014

  1. Overhand Barbell Bent Over Rows 5x135, 5x160, 5x170 and 2x5@175. All on 3-1-3-2 tempo.

2a. Barbell Curls 6x3@137.5
2b. DB Step Ups 4x6@55# DBs on 3-1-1-2 Tempo
2c. Leg Extensions 3x25DL-15SL-25DL @ 100-40-80 for each of three sets. 80 reps for each set.

3a. Hex Head DB Carries 3x60 Yards@25# DBs.
3b. Body Saws on Sliders 4x15@BW
3c. Banded SL Good Mornings 3x8@ Blue Band each leg
3d. Seated Leg Curls 3x25DL-15SL-25DL @ 65-35-65 for each of three sets. 80 reps total per set.

  1. Tabata on Battle Ropes with Cross Over Planks on Sliders 6 rounds of 20 seconds on Battle ropes and 3 rounds of 15 crossovers on every third rotation.

  2. Band Resisted Hip Flexion from Push Up Position on Sliders 2x8@Red Band each leg. I did not do my usual sprints tonight, although my hamstrings are healing nicely.

271

Training 06 September 2014

  1. Treadmill Warmup 3.5mph on 8 incline x 5 minutes

  2. Total body foam rolling.

3a. Barbell Front Squats 5x45, 95, 135, 155, 185 then 2x5@195
3b. Lower body mobility (knee fallins, hip rotators, pretzel stretch)

4a. Clean Pulls 3x135, 225, 315 then 2x3@405
4b. DB Feet Elevated Crunches 4x12@70

5a. Incline Bench Press 10x45, 95, 136, 155 and 165
5b. Upper body mobility (lacrosse ball tissue work, thumb taps, wall angels, serratus band presses)

272

Training 08 September 2014

  1. Barbell Complex Warmup 7x10@45#

2a. Step Downs 3x12@BW+10# each leg on 3-1-3-2 Tempo
2b. Leg Extensions DL-SL-DL 3x25-15-25@110-50-110

3a. Band Good Mornings 4x12@Blue+Purple+Green Bands
3b. Seated Leg Curls DL-SL-DL 3x25-15-25@85-40-65

4a. V-Grip Pulldowns 5x10@170, 2x10@165, 3x10@160
4b. Barbell Upright Row 4x8@115
4c. Standing Calf Raise 3x10-10-10@230-200-170, then 220-190-160 and 210-180-150

5a. Bench Dips 4x25@BW
5b. DB Kickbacks 2x50@12.5

6a. Barbell Reverse Wrist Extensions 3x10@45
6b. DB Wrist Curls 12x25, 2x10@45

273

Training 09 September 2014

  1. Barbell Complex 8x10@45

2a. DB Front Squat Reverse Lunge 6x55, 6x75 then 3x6@85. Really having a difficult time getting those 85s into front rack position.
2b. Hanging Side Plank from rings with Elevated Leg 3x30 seconds each side@BW

3a. DB Flat Bench Presses 8x85 then 3x8@95
3b. Med Ball Chest Passes Rapid Fire 4x12@20#MB

4a. Sumo Deadlifts 12x225 then 2x12@275
4b. ISO hold lying prone across bench with 15# plate on upper body and 10# plate on lower body. Hold 30 seconds x2 sets.

Worked in a small amount of Krav today with the instructor. No one showed for his class so we worked on some defenses/counters against baseball bat, knife and handgun. Really intuitive movements and, sadly, much needed for these “modern” days.

274

Training 11 September 2014

  1. Underhand Grip Barbell Rows 5x45, 135, 165 and then 3x5@185 all on 3-1-3-2 Tempo.

  2. Reverse Grip Barbell Curls 6x45, 85 and then 2x6@90.

3a. Hex Head DB Carries 3x65 yards@ 25# DBs.
3b. Body Saws 4x15@BW.

  1. Tabata Battle Ropes 20 seconds ropes, rest 10 seconds, 20 seconds ropes, 15 crossover planks, rest 10 seconds. Repeat for 3 total rounds for 4 minutes of work.

5a. Woodway Force Sprints 10x5 second sprints. Walking for 55 seconds between each sprint
5b. Knee Extensions from Push Up Position on Sliders 2x8@Red Bands between Sprints 4-5 and 7-8.

275

Training 13 September 2014

  1. Barbell Complex 7x10@45

2a. Barbell Back Squats 5x45, 95 and 135 then 10x185, 205, 225.
2b. Knee fall ins, hip rotators, foam rolling piriformis stretches.

3a. Bench Press 3x135, 155, 185, 205, 225, 250 and 260. A triple at 260 is a PR. Sad, but true.
3b. TRX Ab Fallouts 3x6@BW with 3 second hold in bottom position. Upper body mobility.

4a. Hex Bar Deadlifts 5x135, 225, 315, 365 and 385
4b. Hanging Knee Raises a la Poliquin 3x8@BW

Not a bad 6 week cycle at all. Have had a GI bug for last two days, so just glad I could move and not do the stiff legged shuffle to the bathroom today. Will give the gut a rest today and tomorrow, add some probiotics and just take it easy. New cycle starts monday!

276

Training 15 September 20

1a. Barbell Step Ups onto 20" box 5xBW, 5x45 then 4x5@95 each leg. Drive knee thru movement and hold knee at top for 2 count.
1b. Russian Lean-outs (basically a poor mans GHR) 3x6@BW.

2a. L Pull Ups 3x4@BW
2b. One Arm Push Ups 4x6,6,4 and 4@BW. Need to work on ROM on this again.

  1. Weighted Abs 100 total reps (85# DB toe touches, 45# Cable Woodchops and 70# KB Side Bends). When doing single-sided work, count only one rep for each side.

  2. Total body foam rolling and mobility.

277

Training 16 September 2014

  1. Barbell complex 6x10@45

2a. Barbell Front Squat Reverse Lunge 5x45, 4x95, 4x135 and 2x4@155
2b. Hip rotators and knee fall ins 2x8 each.

3a. DB Incline Bench Press Double/single (1 rep both arms together, then left arm then right arm; repeat) 6x65, then 3x6@75
3b. Upper body mobility.

4a. Sumo Deadlift 8x135, 8x225, 10x275 then 2x8@315
4b. Cable Ab Pulldowns 4x12@160

278

Training 18 September 2014

  1. 1 mile run pre-dawn

  2. Speed Bench press 5x45, 5x95, 3x135, 3x155 then 6x3@185 with 60 seconds rest between each set. Three different grip widths used.

  3. Max reps of Close Grip Bench Press 12x185

4a. Barbell Curl 8x95, 6x115, 5x125, 4x135 and 3x135
4b. Thick Bar Pushdowns 3x12@140.

I will do a run tomorrow and then complete rest Saturday and Sunday in prep for new cycle next week.

279

Training 22 September 2014

  1. Foam Roll and Stretch entire body.

2a. Pistol Squat 3x5@BW on 3-1-X-1 Tempo
2b. Double Legged Knee Extension 2x35@130

3a. Russian Leans 3x4@BW. Lower self as slowly as possible.
3b. Double Legged Knee Flexion 2x35@75

4a. Seated Calf Raises 3x10-10-10@150-125-100
4b. Smith Bar Calf Presses 3x15@225
4c. Leaning Cable Lateral raises 2x20@20 each side

5a. Bar Dips 3 sets at BW of 18 reps, 15 reps and then 13 reps.
5b. Standing DB Calf raises 3x10@50

6a. Straight Bar Pullovers 6x45, 6x75 then 3x6@95
6b. Ab Crunch toe touches 12x45, 12x75 then 3x10@95

280

Training 23 September 2014

1a. Barbell Walking Forward Lunges 5x45, 5x115, 2x5@135 and 5x145. Lunge forward from rack, taking long strides. After fifth rep, turn around and return to rack. Get 5 reps per leg per set.
1b. Lower Mobility (Pretzel Stretches, Hip Rotations, Kneeling Hip Fallins, knee Fallins)

2a. Double/Single DB Bench Press 6x45, 6x65, 6x85, 6x90, 6x100 and 5x100. Couldn’t get that last rep today!
2b. Upper Mobility (Thumb Taps, Band Pull a parts, Manual Release of teres minor)

3a. Barbell RDL 8x225, 8x275 and 2x8@300
3b. Single Leg Banded Leg Lowers 4x5@Blue Band
3c. Standing Cable Ab Pulldowns 5x15@160