The Bastard Program

Training Training Logs
361

Training 03 March 2015

Well, the owners of the gym we trained in decided they want to “go in a different direction”, so we had to find a new place to train. Immediately. So I guess professional courtesy, by and large, has gone the way of the Do Do Bird. Anyway, we are now in a large three story metal warehouse. Which is cool! Lots of fields, gravel roads and grass in which to actually train outside. All we have is the basics, which is a pair of freestanding squat stands, a few bars, hex bars, bumpers and plates and Dumbbells from 5-25# and from 120-140#. Guess I gotta get strong on DB movements fast!!!

  1. Jump Rope (I always keep one in my bag). Jump until I started sweating. Then lower body mobility.

2a. Clean Grip Deadlift 5x135, 2x225, 2x275, 2x315 then 3x2@375
2b. From a kneeling position, coach pulled internally of a band around my knee, forcing me to fire my abducters. Two sets 30 seconds each way.
2c. Combo DB Reverse Lunge + Good Morning 3x5@25 each side. Do a reverse lunge, hold rear knee 1" off ground, lean forward touching chest to lead knee, return to upright torso and stand. Pretty neat, just not enough loading. Yet.

3a. Standing Hand Walkouts 4x6@BW with arms straight throughout movement.
3b. One Arm Bent Over Barbell Row 8x65 then 2x8@85. Pretty cool.

  1. Quadruped Extensions Right Elbow to Left knee then Left Elbow to Right Knee 8@BW. Then 2x8@BW of Left Elbow to Left Knee and Right Elbow to Right Knee. Killer.
362

Training 08 March 2015

Well, it has been a horrible week of transitions. Having lost our training spot has been an unseen obstacle. So, I’m making the best and improvising where I can.

  1. Jump Rope Warmup with 100x45 Barbell Complex in between sets of jump ropes.

2a. Barbell Front Squat 5x45, 5x95, 5x135, 3x185, 2x205, 2x225 then 3x1@245 with 60 seconds between each rep.
2b. Roped Leg Lowers 3x6 each leg (no bands, so used what I could find)
2c. Lower Body Mobility.

3a. Incline Bench Press 10x45, 5x95, 5x145, 5x165, 5x175 then 2x5@185. Fashioned an incline out of a flat bench with 4-45# bumpers underneath one end.
3b. One Arm Upright Rows 2x10@45

363

Training 09 March 2015

  1. Barbell Complex Warmup 100x45 over 10 different moves.

2a. Barbel Clean Grip Pulls 5x135, 3x225, 2x275, 2x315 then 3x2@405
2b. KB Reverse Lunge 3x4 each leg @ 70# on a Tempo of 3-2-3-0

3a. One Arm Chin Up Hangs 6x5 second holds each arm. Hang in flexed position.
3b. One Arm Push-ups 4x5@BW each arm. ROM was poor on sets 3 and 4.

  1. Ab Rockers. Lie on floor, touch elbows to knees and coach tries to rock me to pull knees away from elbows. 3x10 seconds.
364

Training 10 March 2015

Metabolic Day.

4 rounds of the following, with no rest between rounds:

  1. 75 Jump Ropes
  2. 10 15# Med Ball Slams
  3. 10 Push-ups turning into side plank. Hold plank for 3 seconds each time. 5 reps each side.
  4. 25 Mountain Climbers each side
  5. 10 30# DB Reverse Lunges hold bottom position and lean into a DB Good Morning. 5 reps each side.
  6. 10 Vertical Jumps going for max height each time.

Failed to time the workout, but it seemed quick in my fuzzy, light-headed state.

365

Training 12 March 2015

  1. Barbell Complex Warmup 100x45 over 10 different movements.

2a. Barbell Back Squat 4x45, 4x95, 4x135, 4x185, 4x225 then 3x4@255
2b. Barbell Seated Good Mornings 6x45, 6x135, 6x185, 6x205 then 2x6@225 all on Tempo of 3-2-3-0

3a. 1/2 Kneeling KB Presses 8x35 each side then 3x8@44 each side.
3b. Body Fall Outs 2x5@BW. Have someone grab your legs while in a push-up positionsnd walk backwards, when you are about the faceplant, pull through with your last back to start position.

  1. Lying Lateral Hip Lifts 3x15@BW each side. Assume a side plank position, drop hip to floor and then back up.
366

Training 13 March 2015

  1. Barbell Complex Warmup 100x45 using various exercises without putting bar down.

2a. Sumo Deadlifts 4x135, 4x225, 4x295, 4x345 then 3x4@365
2b. Barbell 21’s 4x21@65
2c. One Arm KB Rows 4x8@70

And done. Had very little time tonight, but it was fast and furious.

367

Training 16 March 2015

  1. Barbell Complex Warmup 100x45 over 10 exercises. No putting the bar down until all 100 reps completed.

2a. Barbell Front Squat 5x95, 3x135, 2x185, 2x205, 1x225 then 3x1@255.
2b. Banded Leg Lowers 2x6 each leg.

3a. Barbell Incline Press 10x45, 8x95, 8x135, 8x155, 8x175 then 2x6@185
3b. One Arm Upright Barbell Row 10x45, 10x50, 10x55
3c. KB One Legged Calf Raise 5x10@53# each leg

4a. MB Inch Worm 3 walks at 15# MB. Don’t even ask.
4b. Side Plank with Top Leg Elevated and Internally Rotated 2x45 seconds @ BW each side.

368

Training 17 March 2015

  1. Jump Rope Warmup. 5 minutes. Working on double unders specifically.

2a. Clean Grip Deadlift 5x135, 5x225, 3x315, 2x365, 2x405, 2x425 then 2x2@435
2b. Reverse Lunge plus Good Morning with Plate over chest 3x4 each leg @100# Plate over chest.

3a. One Arm Chin-up Hang 5x6 second holds each arm
3b. One Arm Push-ups 4x5@BW. Much better this week.

369

Training 22 March 2015

Off for a few days to care for my oldest after some surgery. He’s good to go now, so back to the gym I go.

  1. Warmup 10 minutes on the new AirDyne. Followed by Defrancos Simple 6 and lower body mobility.

2a. Sumo Deadlift 4x135, 4x225, 4x275, 4x325, 3x4@385.
2b. ISO Hold Lateral Lunges 2x45 second holds @ BW each side.

3a. Incline Barbell Bench Press 10x45, 8x95, 8x135, 5x185 then 3x5@195. Yes… We finally have a real incline bench. No more propping up a flat bench on bumpers!
3b. Barbell Fat Grips Reverse Curls 5x45, 2x5@65, 2x5@67.5. That was cool!

  1. Ab Tabata. 4 minutes of 20 seconds on and 10 seconds rest. On rounds 1 and 3, do Burpees and 45# Plate Toe Touches. On rounds 2 and 4, do Mountain Climbers and 15# MB Slams. Fun and done!
370

Training 23 March 2015

  1. Warmup Airdyne 5 minutes, foam rolls lower body, lower body mobility.

2a. DB Row 5x44, 5x53, 5x75, 3x120, 3x140 then 5x3@120 with Fat Grips.
2b. DB Wrist Extensions 4x12@15 each hand
2c. IronMind Expand Your Hands Bands 8x8@Red Bands
2d. Fat Grip One Arm Upright Barbell Row 8x45 then 2x8@50

  1. Barbell Back Squat 5x45, 5x95, 5x135, 3x185, 3x225, 1x255, 1x275, 1x295 then 3x1@315

  2. Airplanes 3x3@ BW each leg.

371

Training 25 March 2015

  1. Airdyne Warmup 5 minutes. Barbell Complex 5x10@45.

2a. Clean Grip Deadlift 5x135, 5x225, 3x315, 2x365, 2x405, 2x425, 2x445 then 1x445. Failed on second rep of last set.
2b. KB Reverse Lunge 3x4@70#. Hold KB over chest. Tempo of 5-1-x-0.

3a. One Arm Push-up 4x5@ BW. So much better than two weeks ago!
3b. One Arm Chin Up Hangs 5x5 seconds@BW. Left hand grip is limiting me. Can hold longer with right hand, which is the dominate side.

4a. Barbell 21’s 65x21 then 3x21@70
4b. Fat Gripz Barbell Skullies 4x10@75

372

Training 26 March 2015

  1. Airdyne Warmup x 5 mins

2a. Barbell Back Squats 4x45, 4x95, 4x135, 4x185, 4x225, 4x255 then 3x4@265
2b. Half Kneeling KB Press 8x35, 8x44, then 3x8@53

3a. Standing Barbell Good Mornings 3x6@135 on a 3-2-3-1 Tempo
3b. Standing Ab Wheel Rollouts 3x4@BW

  1. Lateral Hip Lifts 3x15@BW
373

Training 29 March 2015

  1. Airdyne warmup x 5 minutes. Followed by 2x10 yard bear crawls.

2a. Sumo Barbell Deadlifts 5x135, 5x225, 3x315, 2x365, 2x385 then 3x2@405
2b. Box Jumps 5x3@BW on the last 5 sets of Sumos
2c. Lateral Lunge Holds 2x60 seconds@BW each side in bottom position.

Bonus Tabata* 8 rounds of 20 seconds work to 10 seconds rest of full Burpees. 4 minutes total.

3a. Push-up into Side Planks with DBs 2x6@15 each side then 2x5@15 each side.
3b. Heavy Fat Gripz DB Rows 5x70, 2x3@120 then 4x3@130. All reps using Fat Gripz.
3c. Expand Your Hands Bands 5x12@Red Band

4a. Fat Gripz Reverse Wrist Curls 3x5@25 then 3x8@15.
4b. Dip Stand Leg Raises 6x10@BW

  1. Entire Body Foam Rolling.
374

Training 30 March 2015

  1. Airdyne warmup x 5 minutes. Rotex internal rotation holds level 4 at 60 seconds each leg. Foam roll lower body.

2a. Barbell Front Squat 5x45, 5x95, 5x135, 4x185, 1x225 and right knee felt horrible. Lowered to 1x205 and same thing. Went back and did 3x4@185 with no pain. Weird. Did 3x12@Green Band of TKE’s to work on that right knee.
2b. Barbell Seated Good Mornings 6x45, 6x115, 6x165 then 3x6@235 all on tempo of 3-2-3-1.

3a. Barbell Incline Presses 8x45, 8x95, 8x135, 8x155 then 2x8@175. No spotters in gym tonight so I didn’t push it very hard.
3b. One Arm Fat Gripz Upright Barbell Row 3x8@55

4a. MB Inch Worm Walks x3. Assume push up position on a MB and slowly “walk” your way forward by rolling the MB with outstretched arms while maintaining the extended plank position.
4b. Modified Side Plank with Leg Lift 2x45 second hold each side @BW.

More foam rolling for lower body.

375

Training 01 April 2015

  1. Airdyne Warmup x 3 minutes. Barbell Complex 80x45.

2a. Clean Grip Deadlift 4x135, 4x225, 4x315, 4x365, 4x385 then 2x4@405.
2b. KB Reverse Lunges 4x4 each leg @ 53# + 70# KBs. Switch KB sides each set. Tempo of 5-1-X-0.

3a. One Arm Chin Up Hangs 5x6 second hangs each arm@BW.
3b. One Arm Push-ups 4x5@BW.

4a. Fat Gripz Standing Barbell Curls 5x10@85. Man, was that humbling.
4b. Lying Barbell Skullies 21’s 3x7-7-7@70.
4c. One Arm Barbell Shrugs 3x8@135. Lift from floor like a suitcase.

376

Training 02 April 2014

  1. Airdyne Warmup x 5 minutes. Barbell Complex 50x45.

2a. Barbell Back Squat 5x45, 5x95, 5x135, 3x185, 3x225, 1x275 then 3x1@325.
2b. 1/2 Kneeling KB Press 8x44, 8x53, then 2x8@55.5 (held a 2.5# plate on my middle finger while pressing).
2c. TKE’s 4x12@Green Band.

3a. Barbell Standing Good Mornings 6x135 then 2x6@155. Tempo of 3-2-3-1.
3b. Standing Ab Wheel Rollouts 3x4@BW

  1. Lateral Hip Lifts from Side Plank Position 3x15 each side@BW.

  2. Tabata Airdyne Sprints 8 rounds of 20 seconds work to 10 seconds slow pedal.

Gonna take a three day weekend out of gym to do some work on my knee and relax some. My youngest and I are going to a black-smithing / knife-smithing class all day Saturday, which will be a blast. And some range time after Easter services and lunch with my awesome family. Happy Easter everyone!

377

Training 06 April 2015

  1. Airdyne Warmup x 5 minutes. Total body foam rolling. Barbell Complex 80x45.

2a. Sumo Barbell Deadlift 4x135, 4x225, 4x315, 4x365 then 3x4@405.
2b. Lateral Lunge ISO Hold 2x60 seconds each leg @BW
2c. Box Jumps 3x3@BW. Done between last three heavy sets.

3a. DB Push-up into Side Plank with Overhead DB Hold x 3 seconds. 4x6 each side @ 15# DBs.
3b. Fat Gripz DB Rows 2x3@130 then 4x3@140
3c. Ironmind Expand Your Hands 3x12@red + white bands then 3x12@ red band
3d. DB Reverse Wrist Extensions 3x6@25 then Fat Gripz 3x10@15
3e. Dip Stand Straight Leg Raises 8x10@BW

  1. Tabata Burpees 8 rounds 20 seconds work to 10 seconds rest. This still hasn’t gotten easy.

  2. Foam Rolling. Again!

378

Training 07 April 2015

  1. Warmup Airdyne x 5 minutes.

2a. Barbell Front Squat 8x45, 5x95, 5x135, 5x165, 3x185, 2x205, 1x225, 2x1@245, 3x205
2b. Barbell Incline Press 10x45, 8x95, 5x135, 5x175, 5x185, 3x5@195
2c. Banded Leg Lowers 2x6 each leg@ Green Band.

3a. One Arm Fat Gripz Upright Row 2x8@55 then 12x45
3b. MB Inch Worm Walks x 3.
3c. Standing Dip Belt Calf Raises 4x25@100
3d. Modified Side Plank With Leg Lift Internally Rotated 2x50 seconds each side.

379

Training 09 April 2015

  1. Barbell Complex Warmup 100x45.

2a. Clean Grip Deadlifts 5x135, 5x225, 3x315, 2x365, 2x385, 2x405, 2x425, 2x245.
2b. KB Reverse Lunges 3x5@70+53 KB. Switch sides each set. Tempo 5-1-x-1.

3a. One Arm Chin-up Hangs 5x6 second holds each hand.
3b. One Arm Push-ups 4x5@BW.

4a. Barbell 21s 4x7-7-7@75.
4b. Barbell Fat Gripz Skullies 10x75, 3x10@80.

380

Training 12 April 2015

  1. Barbell Complex Warmup 50x45. Deadlift warm ups 5x135, 5x225, 5x315.

  2. Giant Set. Go straight through, rest 3:00 minutes, repeat for total of four rounds.
    A. Box Jumps onto 30" Box 3xBW. Do NOT use an arm swing, just leg drive.
    B. Barbell Clean Grip Deadlift 6x357.5.
    C. KB One Arm Snatches 5x44 each arm.
    D. Ring Dips 6xBW.
    E. Rocking Chairs 12xBW.

3a. Hang Clean + Strict Overhead Press 1 + 3@115, 1+ 3@135, 3x1+3@140. Rack Barbell in Front Squat Position and do Walking Lunges the length of the lifting area after the last set.
3b. Barbell Fat Gripz Reverse Curls 4x6@65.