The Bastard Program

Training Training Logs
321

Training 26 December 2014

  1. Woodway Force warmup 5 minutes. Then foam rolling.

2a. Barbell Front Squat 10x45, 5x95, 10x135 then 2x10@155
2b. Barbell Standing Overhd Press 10x45, 10x75, 10x85 and 10x90. Slowly working that left shoulder back into pressing form and strength, along with some lacrosse ball work and rotator cuff exercises.

3a. Double leg speed jump rope 4x50
3b. Mountain Climbers 4x50 each leg

4a. Stability Ball Glute Bridges 3x10@BW with a 2 second hold at the top of each rep.
4b. Ring Rows with Trigger Finger Extended 3x10@BW with a 2 second hold at the top of each rep.

  1. Spin Bike Cardio 20 seconds stand and sprint on heavy resistance with 40 seconds easy spinning x 5 rounds.
322

Training 27 December 2014

  1. Woodway Force Treadmill Warmup x 5 minutes.

2a. Hex Bar Deadlifts 10x135, 10x225 then 2x10@275
2b. Body Saws on Slide Board 3x10@BW

3a. Speed Jumping Jacks 3x25
3b. High Knees 3x25 each side

4a. Diamond Push ups 3x10@BW
4b. Walking DB Lunges 3x10@25 each side

323

Training 28 December 2014

1.5 mile walk

1 hour on the pistol range with lots of 45 and 357 trigger time. Fun times!

324

Training 29 December 2014

  1. Woodway Force Warmup x 5 minutes. Foam rolling and mobility work.

2a. Barbell Back Squat 10x45, 10x135 then 2x10@185.
2b. Barbell Bent Over Row 10x45, 10x135 then 2x10@185.

  1. Woodway Force 20 seconds run alternating with 20 seconds walk x 5 minutes.

4a. Parallel Bar Dips 3x10@BW + 25
4b. Standing Calf Raise on Dip Steps 3x10@BW+25
4c. Reverse Walking Lunge 3x10@BW + 8# DB held in bullseye grip, single arm.

  1. Woodway Force 20 seconds run alternating with 20 seconds walk x 5 minutes.

6a. Hanging Knee Raises 3x10@BW done slowly.
6b. Stability Ball Oblique Crunches 3x10@ BW each side.

  1. Woodway Force 20 seconds run alternating with 20 seconds walk x 5 minutes.

  2. Prowler Push Tabata 20 seconds work with 10 seconds rest for 4 continuous minutes with 2 wheels.

  3. Total body foam rolling.

325

Training 30 December 2014

  1. Woodway Force Warmup 5 minutes. Wall Angels and thumb taps. TRX Rows at three different grips, TRX Reverse Flyes.

2a. Barbell Bench Press 10x45, 10x135, then 2x10@175
2b. DB Pullovers 10x25, 10x70, then 2x10@80
2c. Banded Tricep Pushdowns 4x10@Blue Band

3a. Low Incline DB Flyes 3x10@33
3b. Underhand Grip Lat Pulldowns 3x10@150
3c. Front Plate Raises with Twists 3x10 each way @ 25#

  1. Recumbent Bike Hill Program Level 10 x 30 minutes.
326

Training 01 January 2015

Happy New Year everyone!

  1. Woodway Force Treadmill Warmup x 5 minutes. Foam rolling and mobility.

2a. Barbell Front Squat 10x45, 10x135, 2x10@165
2b. Barbell Standing Overhead Press 10x45, 10x75, 2x10@95

3a. Speed Jump Rope double leg 4x50
3b. Mountain Climbers 4x50 each leg

4a. Stability Ball Glute Bridges 3x10 with 2 seconds hold at the top of each rep@BW
4b. Ring Rows 3x10 with 2 second holds at top of each rep@BW. Trigger fingers extended.

  1. Spin Bike Intervals 20 seconds stand and sprint @ max resistance with 40 seconds easy spinning x 8 rounds.
327

Training 02 January 2015

  1. Woodway Force Warmup x5 minutes.

2a. Hex Bar Pulls 10x135, 2x10@300
2b. Body Saws on Sliding Board 3x12@BW

3a. Speed Jumping Jacks 3x25 as fast as possible.
3b. High Knees 3x25 each leg as quickly as possible.

4a. Walking DB Lunges 3x10 each leg@33
4b. Diamond Push-ups 3x10@BW

  1. Prowler Pushes Tabata. 20 seconds pushing, 10 seconds rest for 8 rounds using 3 Wheels on Prowler. Im still sweating and I finished over an hour ago! Love it!!!
328

Training 05 January 2014

  1. Woodway Force Treadmill Warmup x 5 minutes.

2a. Barbell Front Squat 5x45, 5x135 then 3x10@155 with only 30 seconds rest before moving to 2b.
2b. Barbell RDL 5x45, 5x135 then 3x10@185 with only 30 seconds rest before returning to 2a

3a. DB Decline Press 10x50, 10x80, 6x80 and 4x80 with only 30 seconds before moving to 3b.
3b. Front Plate Raise with Hold 10x10 then 3x10@25 with only 30seconds before returning to 3a.

4a. Parallel Bar Dips 3x10@BW with 30 seconds rest before moving to 4b.
4b. DB Curls 10x45 then 2x10@40 with 30 seconds rest before returning to 4a.

  1. Woodway Force Run/walk. Alternate 20 seconds of running with 20 seconds of walking for 5 minutes. Trying to stay between 5.0-6.0 mph with a goal of 7.0 mph.
329

Training 06 January 2014

  1. Treadmill warmup incline 6 @ 4.0 mph x 5 minutes.

2a. Clean Grip Deadlift 5x135 then 3x10@255 with 45 seconds rest before proceeding to 2b.
2b. DB Walking Lunges 5xBW then 3x10@37# each leg with 45 seconds rest before going back to 2a.

3a. TRX Ring Rows 3x10@BW with trigger finger extended. Rest 30 seconds before proceeding to 3b.
3b. One Arm Push-ups on Bar in Rack (8th hole from bottom) 3x10@BW each arm. Rest 30 seconds before returning to 3a.

  1. Prowler Reverse Walks. Put strap around low handles, grab them, start the timer for 5 minutes and start walking backwards. No rest. 2 wheels.
330

Training 07 January 2014

1a. Treadmill incline of 3 @ 6.0 mph x 5 minutes. Repeat three times. Three minutes rest in between to do 1b.
1b. DB Side Bends 3x12@55, thumb taps, wall Angels, knee fall ins, hip rotators for 3 minutes and immediately back to 1a.

331

Training 08 January 2015

  1. Treadmill Warmup incline of 4@3.5 mph x 5 minutes.

2a. Barbell Back Squats 5x45, 5x135 then 3x10@165 with only 30 seconds before proceeding to 2b.
2b. DB RDL 5x55, 5x65 then 3x10@75 with only 30 seconds before returning to 2a.

3a. DB Incline Press 3x10@65 with 30 seconds rest before 3b.
3b. DB Lateral Raise 3x10@17.5 with 30 seconds rest before going back to 3a.

4a. Chin-ups 3x10-8-5@Bw with 30 seconds rest before 4b.
4b. Barbell Curls 3x10@65 with30 seconds rest before 4a.

  1. Woodway Force run/walk. 20 seconds running alternated with 20 seconds walking x 5 minutes. Keep speed between 5.5-6.5 mph.
332

Training 10 January 2015

  1. Treadmill Warmup 4.0 mph@ incline of 4 x 5 minutes.

2a. Sumo Deadlift 5x135, 5x225 then 3x10@275 with 45 seconds rest before proceeding to 2b.
2b. Reverse Walking DB Lunge 5xBw then 3x10@8# DB in each hand held in front of body in bullseye grip. 45 seconds rest and return to 2a.

3a. One Arm DB Row 3x10@85 each side then 30 seconds rest before 3b.
3b. Close Grip Yoga Push-ups 3x10@BW. 30 seconds rest and return to 3a.

  1. Reverse prowler dragging with straps and belt. 5 minutes of continuous backwards dragging @ 3 wheels. Alternate between straps and belt.
333

Training 12 January 2014

  1. Treadmill Warmup 4.0 mph @ incline of 6 x 5 minutes. Total body mobility.

2a. Front Squat 5x45, 5x135, 5x145 then 3x5@165. All on a 3-2-3-1 tempo. That 2 second hold in the hole was fun!
2b. Barbell RDL 12x45, 12x135 then 3x12@185 as fast as possible.

3a. DB Decline Press 20x40, then 2x25@33. All on a 2-1-2-0 tempo. Couldn’t grind out those last 5 reps with the 40s. Embarrassing.
3b. Plate Front Raises 2x20@15 on 2-0-2-1 tempo.

4a. Dynamic Bench Dips 4x15@BW. Go down to 90* then explode up, coming off the bench.
4b. Lateral Lunges 2x10@BW each leg. Hold bottom position for 3 seconds.

334

Training 13 January 2015

  1. Treadmill Warmup 5 minutes at 4.0 mph on incline of 6

2a. Clean Grip Deadlifts 5x135, 5x225, 4x295, 4x345, 4x375, 4x400 and 4x405
2b. Walking Lunges 3x12 each leg holding a 35# plate on chest. Do each set AS FAST, but under control, as possible.

3a. TRX Rows 3x20@BW on 2-1-2-0 Tempo.
3b. One Arm Incline Push-up on Barbell resting in the Rack 3x20@BW.

335

Training 15 January 2015

  1. Treadmill Warmup 4.0 mph at incline of 4 x 5 minutes. Lower body mobility.

2a. Light and Explosive Barbell Back Squats. Go deep and explode up, driving the bar off back at the top of each rep. 5x45, 5x135, 5x185, 5x205 then 3x5@215.
2b. DB Oscillating RDLs 4x12@90. Keep the DBs directly below to directly above the knee. Rep it as fast as possible. Very tiny range of motion, but lots of tension and rapid firing of targeted muscles.

3a. Incline DB Presses 3x25@30 on a 2-1-2-0 Tempo.
3b. DB Lateral Raises 3x20@12 on a 1-0-1-2 tempo.

4a. Banded Chin-ups 4x15@BW using blue band.
4b. Single Arm Short Barbell Curl 2x20@25 each arm.

336

Training 19 January 2015

  1. Treadmill warmup 4.0 mph at incline of 4 x 3 minutes.

2a. Barbell Front Squat 5x45, 5x135, 3x185, 3x205, 2x3@215
2b. Barbell Oscillating RDLs 6x135, 6x225, 2x6@275

3a. DB Incline Press 12x60, 9x60, 9x55, 10x50 all on 2-1-2-0 Tempo
3b. Front Plate Raise 2x20@25

4a. Dynamic Bench Dips 4x15@BW. Hands come off bench on each concentric rep.
4b. DB Lateral Lunge 2x10@15 with 2 seconds hold in the bottom position.
4c. Seated Calf Raise 4x12@135.

337

Training 20 January 2015

1a. Clean Grip Barbell Deadlifts 8x135, 8x225 then 2x8@295 all on Tempo of 3-1-X-0
1b. DB Walking Lunges 3x6@50 then 2x6@60

2a. TRX Ring Rows 4x12@BW as fast as possible.
2b. Banded Push-ups with Feet Elevated 3x10@3 Black Bands
2c. Cable Wood Chops 4x10@40.

338

Training 22 January 2015

  1. Treadmill Warmup 5 minutes @ 4.0 mph on incline of 4

2a. Barbell Back Squat 5x45, 5x135 then 3x5@185 all on 3-2-3-1 tempo.
2b. DB RDLs 4x8@120

3a. Decline DB Presses 12x65, 9x65, 2x10@55 all on 2-1-2-0 tempo.
3b. DB Lateral Raise 2x10@25

4a. Banded Chin-ups 4x15@BW with blue band
4b. One Arm mini Barbell Curl 2x20@30 each arm.

339

Training 23 January 2015

  1. Speed Sumo Deadlifts 4x135 then 8x4@225. Only 45 seconds rest between each set.

2a. Val Slide Reverse Lunge 4x6@BW with 5 seconds hold in bottom position.
2b. Parallel Bar Dips 10xBW, 10xBW+16, then 3x10@BW+24
2c. DB Rows 4x8@120 on 2-1-2-1 tempo.
2d. Plate Crunches 3x15@45.

Everything done really fast. Minimal rest taken. Done in less than 30 minutes.

340

Training 26 January 2015

  1. Treadmill Warmup 5 minutes at 4.0 mph on incline of 4. Lower body mobility drills.

2a. Barbell Front Squats 6x45, 6x135, 6x155, 6x165 then 2x6@155. All on a strict 3-2-3-1 Tempo. Those two seconds in the hole seem like an eternity on those last few sets.
2b. Barbell RDLs 12x225 then 3x12@245.

3a. DB Decline Press 3x25@37 all on 2-1-2-0 Tempo.
3b. Front Plate Raise 2x20@30

4a. Dynamic Bench Dips 4x15@BW. Hands and upper body come off bench in top of movement.
4b. KB Lateral Lunge 2x10@18 each way with a 3 second hold in the bottom.