The Bastard Program

Training Training Logs
281

1a. ISO Hold in top position of ring row 4x30 seconds @ BW
1b. Dynamic DB Rows 4x15@40. Rip DB off floor to chest drop it, catch it before hitting floor and rip it back to chest dropping it again. 15reps per side per set.

2a. Barbell Drag Curls 5x45 then 3x5@55 on 5-0-5-3 Tempo.
2b. Machine Preacher Curls 25x40 then 3x25@50.

  1. Tabata Battle Rope Jumping Jacks with banded crossover planks 4x8@ blue band. So…grasp battle ropes and do jumping jacks x 20 seconds, rest 10 seconds, rope jumping jacks again for 20 seconds, put short blue band around knees assuming plank position with feet on sliders. Holding plank position, press legs outward into v formation and return to center x 8 reps. Repeat this process for 4 complete rounds. Killer.

4a. Woodway Force Sprint 10 sprints @ 5 seconds each.
4b. Prowler Sprint HARD 10x10 yards @ 6 wheels.

282

Training 27 September 2014

  1. Treadmill 5 minutes at incline of 8@ 3.5 mph. Foam rolling entire body.

2a. Barbell Back Squat 5x45, 2x3@95, 2x135, 2x185, 2x225, 2x275, 2x295 and 2x315
2b. Lower Mobility 2-3 different movements between each set.

3a. Barbell Bench Press 5x45, 5x95, 5x135, 4x185, 4x205, 4x225 and then 3x4@250
3b. Upper Body Mobility 1-2 different movements between each set.

4a. Hex Bar Deadlifts 6x135, 6x225, 6x315, 6x365 then 2x6@385
4b. Barbell Toe Touches 4x10@135

283

Training 28 September 2014

Run 1 mile at easy, 10 minute pace.

284

Training 30 September 2014

1a. Barbell Step Up onto 20" Box 5x45, 5x95, 3x5@115, then 5x95
1b. Russian Leans 3x6@BW

2a. L Pull-ups 4x4@BW
2b. 1Arm Push-ups 3x2@BW

3a. Seated Calf Raise 4x15@170-125
3b. Calf Press in Smith Rack 4x25@275
3c. DB Reverse Wrist Curls 3x20@15#
3d. DB Fingertip Wrist Curls 3x10@40#
3e. DB Wrist Lateral Extensions 3x15@25#
3f. DB Hammer Curls 2x6@55#
3g. DB Side Bends 3x20@55#

285

Training 01 October 2014

  1. Barbell Complex Warmup 7x10@45

2a. Barbell Front Squat Reverse Lunge 4x45, 4x95, 4x135, 4x155 then 3x4@165
2b. Lower body mobility various movement between each set

3a. DB Double/ Single Incline Press 6x45, 6x65, 6x75 then 3x6@85. Do both DBS together, then left, then right, doubles, right, left, etc thru all sets.
3b. Upper body mobility between each set

4a. Sumo Deadlifts 8x225 then 5x8@315
4b. Standing Ab Pulldowns 9x15@160

286

Training 02 October 2014

1a. ISO Ring Row Hold in up position 4x30 seconds@BW
1b. DB Dynamic Row 4x15@45#. Rip it to shoulder, drop the DB then catch it before it hits the ground, ripping it back to shoulder. Repeat.

2a. Barbell Drag Curls 4x5@52.5 on 5-0-5-3 Tempo
2b. Machine Preacher Curls 4x25@50#

  1. Jumping Jack Tabatas with Battle Ropes and banded crossover planks 4x8@ blue band around knees. Do 20 seconds Rope Jumping Jacks, rest 10 seconds, 20 seconds rope JJ, then 8 Crossover Planks. Repeat for 4 rounds.

  2. Woodway Force Sprints 10 - 5 second sprints with Prowler Push 7 Plates x 10 yards between each sprint.

  3. Foam roll and stretch.

287

Training 05 October 2014

1a. Barbell Front Squat 5x45, 5x95, 3x135, 2x185 then 8x2@205
1b. Lower Mobility (hip rotators, knee fallins, piriformis stretch) between all above sets.

2a. Incline Barbell Bench Press 8x45, 5x95, 5x135, 4x185 then 5x4@205
2b. Upper Body Mobility (thumb taps, wall angels, band pull-a-parts, external and internal rotator cuff banded movements) between all sets.

3a. Clean Grip Deadlift 3x225, 3x315 then 4x6@365
3b. Barbell Feet Elevated Toe Touches 5x8@145

  1. Foam Roll and while body stretch.
288

Training 06 October 2014

1a. Pistol Squats 3x5@BW on 3-1-2-0 Tempo
1b. Single Leg Knee Extensions 2x25@70# each leg

2a. Russian Leans 3x4@BW
2b. Double Leg Hamstring Curls 2x35@75

3a. Seated Calf Raise 5x15 and 15@170-125 (30 reps total per set)
3b. Lying Calf Press in Smith Machine 5x35@325

4a. Parallel Bar Dips 3x15@BW
4b. Leaning Cable Lateral Raises 2x20@20

5a. Straight Arm Barbell Pullover 5x6@100
5b. KB Side Bends 5x30@53#

  1. Forearm Circuit:
    A. DB Reverse Wrist Curl 3x15@20
    B. DB Wrist Curl 3x10@45
    C. DB Thumbs Up Flexion 3x15@30 with on hand and DB Twists 3x15@20 with the other then switch.
    D. DB Hammer Curls 3x8@55
289

Training 08 October 2014

  1. Barbell Complex Warmup 9x10@45

2a. Barbell Walking Lunges 5x45, 5x95, 5x135 then 4x5@165 each leg
2b. Lower Mobility and Hip Work

3a. Double-Single DB Bench Press 6x55, 6x75 then 4x6@85
3b. Upper Mobility and Internal/External Rotator Cuff cable movements 3x8@20

4a. RDL 8x225 then 4x8@315
4b. Kneeling Cable Ab Crunches 5x20@160

290

Training 09 October 2014

1a. ISO Ring Row Holds in the UP position. Trigger fingers extended so only three fingers and thumb used for grip. 4x35 second holds@BW
1b. Dynamic KB Row 4x15@44#. Rip the KB up, release and catch it before it hits the ground. If it drops, the set starts over.

2a. Barbell Drag Curls 4x5@55 on 5-0-5-3 Tempo.
2b. Machine Preacher Curls 3x25@55 and 1x25@50

  1. Tabata Jumping Jacks and Banded Crossover planks. 4 complete rounds of 20 sec work, 10 sec rest, 20 sec work then 8 banded crossover planks.

4a. Woodway Force Sprints 10x5 second sprints @ 85-90% intensity
4b. Prowler Pushes 10x10 yard pushes@ 8 plates on prowler.

291

Training 11 October 2014

1a. Barbell Back Squat 5x45, 95, 135; 3x185, 2x225 then 10x2@275
1b. Knee fall ins, hop rotators, pretzel stretches, piriformis rollouts.

2a. Bench Press 5x45, 95 and 135, 4x185 then 3x4@205.
2b. Upper body mobility

3a. Hex Bar Pulls 3x135, 225 and 315. 1x385

And I was tapped out. Not sure why I had such a pathetic workout this morning, but my mind and body were not in sync. I will rest some today and tomorrow and reframe myself for Monday.

292

Training 16 October 2014

So it seems I’ve had a bacterial infection for a few weeks and that had contributed to my lackluster training. That has been rectified with some oral antibiotics, lots of R&R and sleep. Lots of sleep.

1a. Ring ISO Row with hold in top position. 3x35 seconds @ BW. Keep trigger fingers extended throughout all sets.
1b. KB Dynamic Rows 3x15@44#. Rip KB to shoulder, hold for a count, drop the KB and catch to before it hits the deck.

2a. Barbell Drag curls 3x5@60 on 5-0-5-3 Tempo
2b. Machine Preacher curls 3x25@55

  1. Tabata Jumping Jacks with Battle Ropes and Banded Crossover Planks. Work 29 seconds, rest 10, work 20 seconds then do 8 banded crossover planks. Repeat for 4 complete rounds.

4a. Woodway Force Sprints 5x5@80-85% intensity.
4b. Prowler Sprints 5x10 yards @ 9 plates.

Drove home, ate a steak, potato, avocado and two bell peppers. Bed time!

293

Training 20 October 2014

Still recovering, but getting a little better.

  1. Barbell Complex 8x10@45

2a. Barbell Curls 5x5@115
2b. Fat Bar Tricep Pushdowns 5x12@140
2c. DB Hex Head Carry 3x40 yards@25#

3a. Seated Drop Set Calf Raise 4x12 then 13@175 then 150
3b. Smith Bar Lying Calf Press 4x40@295
3c. Russian Twists 4x20@20# MB
3d. Kneeling Cable Crunches 4x15@150.

Tomorrow will be squat day, Thursday bench and Saturday Deadlifts. I’ll work on technique, volume and just go lighter weights to get back in the groove.

294

Training 21 October 2014

1a. Barbell Front Squat Reverse Lunge 3x4@135 each leg
1b. Lower Mobility

2a. Double Single Incline DB Press 5x4@45-65-75-85-85
2b. Upper Mobility

  1. Barbell RDLs 4x6@225

Getting better. About 85%, so hopefully will be raring to go by next Monday.

295

Training 23 October 2015

  1. Barbell Complex 8x10@45

  2. Barbell Front Squat Step Ups on 20" Box 5x45 then 3x5@95 each leg

3a. L Pull-ups 5x6@BW
3b. 1 Arm Push-ups 4x3@BW

4a. Barbell Straight Arm Pullovers 6x5@95
4b. Wrist Curls 3x10@95

5a. DB Hammer Curls 2x8@55
5b. DB Wrist Extensions with DB Twist other hand 2x10@15 and 2x10@25

296

Training 25 October 2014

1a. Barbell Front Squat 5x45, 5x95, 2x135, 2x185, 2x215 then 3x2@225
1b. Lower body mobility.

2a. Clean Grip Pulls for speed 6x135, 6x205, 6x295
2b. Foam Rolling

3a. Bench Press 4x135, 4x185, 4x215, 2x4@235, 4x245
3b. Upper body mobility.

Pretty easy day. Getting back in the groove after dealing with mycoplasma! Ready to go.

297

Training 27 October 2014

  1. Barbell Complex 8x10@45

2a. Pistol Squat 3x5@BW on Tempo of 3-1-3-0
2b. Single Leg Extension 3x30@90 each leg.

3a. Russian Leans 3x4@BW
3b. Double Leg Curls 3x45@60

4a. Drop Seated Calf Raise 5x15-15@175-150
4b. Smith Machine Calf Press 5x50@315

5a. Parallel Bar Dips 4x15@BW
5b. Cable Leaning Lateral Raises 3x15@20

6a. DB Wrist Curls 3x8@55
6b. DB Wrist Extensions with DB Twists other hand 3x12@20 and 3x12@25
6c. DB Hammer Curls 3x8@60

298

Training 28 October 2014

  1. Barbell Complex 8x10@45

2a. Barbell Walking a Lunges 5x45, 5x135, 3x5@155
2b. Lower Body Mobility

3a. Double/Single DB Bench Press 4x65, 4x85, 4x100, 4x120, 1x120 and failed
3b. Banded Rotator Cuff Walkouts at lower arm angles of 45*, 90*, and 135*

4a. Barbell RDLs 6x225, 6x275 and 4x6@315
4b. Standing Ab Pulldowns 8x10@160+Green Band

299

Training 30 October 2014

1a. ISO Ring Holds with trigger finger extended 4x30 seconds@BW
1b. Dynamic KB Rows 4x15@53#. Rip it to chest, drop it and catch before hitting the floor and rip back to chest.

2a. Barbell Drag Curls 4x5@60 on 5-1-5-3 Tempo
2b. Machine Preacher Curls 2x25@60 alternated with Lying Cable Straight Bar Curls 2x15@60

3a. Woodway Force sprints 6x5 seconds @ 90-95%
3b. Prowler Pushes 6x10 Yards@ 10 Plates.

300

Training 01 November 2014

1a. Bench Press 12x45, 5x95, 4x135, 4x185, 4x205, 4x225, 2x4@250
1b. Upper body mobility

  1. Hex Bar Deadlifts 6x135, 6x225, 6x315, 6x365, 6x405

  2. Barbell Back Squats 5x95, 5x135, 2x185, 2x235 and 2x275