The Bastard Program

Training Training Logs
381

Training 13 April 2015

  1. Airdyne Warmup x 5 minutes

  2. Conditioning:

At the Start of Every Minute for 8 minutes:
Minute 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
Minute 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 4: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 5: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 6: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 7: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 8: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

3a. Hang Clean + Front Squat 3x95, 3x135, 3x155, 3x165, 3x2@185
3b. Ab Wheel Body Rollouts 4x4@BW

4a. Fat Gripz DB Row 6x3@140
4b. Reverse Wrist Curls 3x8@25, then 3x10 Fat Gripz @15
4c. Ironmind Expand Your Hands Bands 3x12@ Red + White then 3x12@ Red Band
4d. Hanging Leg Raises in Dip Stand 5x12@BWthen 10xBW
4e. Banded Tricep Pushdowns 6x10@Blue Band

382

Training 14 April 2015

  1. Seated Good Mornings 5x45, 4x135, 4x225, 4x245, 2x4@265. All on a 3-2-3-1 Tempo.

2a. Barbell Incline Press 8x45, 8x95, 8x135, 8x165, 8x175, 2x8@180
2b. One Arm Fat Gripz Upright Barbell Row 3x8@55

3a. Modified Side Plank 2x55 seconds@ BW each side.
3b. MB Inchworm Walks 2 Walks.

383

Training 18 April 2015

  1. Barbell Complex 100x45. Lower body mobility.

2a. Clean Grip Deadlift 4x135, 4x225, 4x315, 4x385, 2x4@405, 2x4@415
2b. KB Reverse Lunge 2x5 each leg @ 70+53

3a. One Arm Chin-up Hangs 5x8 seconds each hand @ BW
3b. One Arm Push-ups 4x5 each arm @ BW

  1. Alternate Grip Fat Gripz Hangs Chin Above Bar 2x25 seconds distal clavicle width 2x20 seconds outside shoulder width

5a. Fat Gripz Barbell Skullie 21s 3x7-7-7 @ 72.5. Last set of 7 full ranges, I failed after two reps. Repped out on close grip presses.
5b. Fat Gripz Barbell Curls 10x92.5, 4x8@92.5

  1. Reverse Fat Gripz Barbell Curls 2x5@65

  2. Airdyne Tabata 20 seconds sprint 10 seconds rest x 4 minutes.

Way crazy work week. 38 hours in three days. That didn’t leave time for anything other than same late night walking and tabatas.

384

Training 20 April 2015

  1. Barbell Complex Warmup 100x45.

2a. Barbell Back Squat 5x135, 5x185, 3x225, 2x275, 3x1@300
2b. Half Kneeling KB Press 4x8@53 each side.

3a. Standing Good Mornings 3x6@135 on Tempo of 3-2-3-1
3b. Body Rollouts 3x6@BW

  1. Lateral Hip Lifts 3x15@BW each side.

  2. Airdyne Tabata Sprints 4 minutes total of 20 seconds work to 10 seconds rest.

Packing now for a week on the road. Hoping to find a few good gyms to lift in a few times.

385

Training 23 April 2015

  1. Treadmill Warmup 3 minutes at 7% incline @ 4 mph.

  2. Fours rounds of the following with 60 seconds rest at end of each round:
    A. DB Lunge with DBs held in front rack position 6@50# each leg
    B. Single Leg DB RDLs 6@50# each leg
    C. DB Incline Press 6x50
    D. Bent Overr DB Row 6x50
    E. Stability Ball Stir the Pots 6@ BW each way.

  3. Four Rounds of the following with 90 seconds rest at end of each round:
    A. Pull-ups 5xBW
    B. DB Single Arm Snatches 5x50#
    C. DB Over Head Press 5x50#
    D. DB Hammer Curls 5x50#
    E. Tricep Overhead Rope Extensions 5x72.5
    F. Stability Ball Leg Curls 5xBW

  4. Three Rounds of the following with 60 seconds rest at end of each round:
    A. DB Front Squat 8x50#
    B. DB Double Leg RDLs 8x50#
    C. DB Shrugs 12x50#
    D. DB Single Leg Calf Raises 10x50
    E. Cable Wood Choppers 10x42.5 each side

4a. DB Reverse Wrist Curls 3x12@15
4b. DB Wrist Curls 3x10@40
4c. Hollow Ab rockers 3x10@BW

386

Training 25 April 2015

  1. Airdyne Warmup x 5 minutes. Barbell Complex 100x45.

  2. Circuit 1. Complete Four Rounds of the following with 30 seconds rest between rounds:
    A. Hex Bar Deadlifts with Chains 10x291 (66# of chains total)
    B. Warrior Pose 30 seconds each side.

  3. Circuit 2. Complete Three Rounds of the following with 60 seconds rest between rounds:
    A. Lateral Raises with Chains 8x33# each side
    B. Dips with ChIns 10x33 around neck
    C. One Arm Ring Row 12x33 around neck.

  4. Circuit 3. Complete Two Rounds of the following with 90 seconds rest between rounds:
    A. Forward and Backward Bear Crawl for 30 seconds
    B. MB Lateral Inch Worm x 5 feet
    C. Expand Your Hands Bands 12xRed Band

387

Training 01 May 2014

So, two weeks on the road has absolutely killed my training time. But, I’m home now! Last night I hit a huge new facility with a friend. I didn’t do too much, as I was his guest. Mainly just did two sets of the entire body.

  1. Warmup 5 minutes on an elliptical.

2a. Machine Incline Press 2x10@165
2b. Machine Pulldown 2x10@210
2c. Seated ISO Cable Row 20@160

3a. DB Alternating Curls 2x10@35
3b. DB Skullies 2x10@35. All the DBs here are the thick handled kind. Sweet!

4a. Leg Press 2x15@290
4b. Standing Calf Raise 2x12@190
4c. Glute Ham Raises 2x6@BW

  1. Concept 2 Rower x 5 minutes.

6a. TRX Inverted Rows 2x12@Bw
6b. Ab Crunches 2x15@60

  1. Bike x 10 minutes at level 10

It was the largest gym I have ever seen! Crazy big! Too bad my friend doesn’t do any “free weights”. They had some killer racks, log bars, prowlers, bumpers and KBs out the wazoo. I just may have to go back.

388

Training 02 May 2015

No one came to open the gyn today, so I had only 30 minutes to train once someone showed up before my sons game, so I hit it hard and fast.

1a. Clean Grip Deadlifts 5x135,225,315,365 and 385
1b. Banded Push-ups 5x10@2 Black Bands

2a. Rear Foot Elevated DB Split Squats 3x6 each leg @40#
2b. Dead Hang Chin-ups 3x8@BW

And that was a it! Not bad for right at 25 minutes.

389

Training 04 May 2015

  1. Airdyne Warmup x 5 minutes.

  2. Hurdle Hops. 5 hurdles 5 feet apart, one continuous movement pattern from start to finish. Go through 8 times. No rest other than walk back to starting line.

  3. Sprints. 40 yards x 5 repeats at 80-85% from a coach-held leaning start. Only rest is the walk back to starting line.

4a. Incline DB Press 8x40, 8x60 then 3x8@80.
4b. Banded ISO Row Hold 2x3o seconds hold each side using green band.
4c. One Arm Ring Rows 3x12@BW

5a. Incline DB Skullies 10x30, 10x40 and 8x40
5b. Lateral Chain Holds 2x20 seconds using 33# chains each side.
5c. Leg Raises in Dip Stand 4x15@BW

  1. Airdyne Tabata 3 minutes total of 20 seconds work 10 seconds rest. Lowest speed today was 22.3 mph.
390

Training 05 May 2015

  1. Airdyne Warmup x 5 minutes followed by whole body foam rolling.

  2. Barbell Front Squat 5x45, 5x95, 5x135, 5x165 then 2x10@185

  3. Walking Lunges with Hands on Head 4xlength of indoor soccer field@BW. Rest long enough to walk back and start again. Trailing knee touches the turf on every rep.

  4. Walk the endlines and Sprint the sidelines around indoor soccer field 8 times no stopping.

  5. Manual stretching and flexibility work. Limp to car.

391

Training 07 May 2015

  1. Airdyne Warmup x 5 minutes, total body foam rolling. Lower body mobility.

2a. Stability Ball Glute Bridges 3x30 second holds@ BW.
2b. Front Planks 3x30 second holds @ BW.

3a. Barbell Glute Bridges 5x135, 225, 315 then 3x5@405. Then 5x225 with 5 second eccentrics with heels on elevated blocks
3b. Lower body mobility…again.

  1. Barbell Bench Press 5x45, 135, 165 then 10x185 and 10x195.

  2. Reverse Bear Crawls 5x20 yards@BW with 30 seconds rest between sets

  3. Med Ball Push Press Tosses 1x20@10# MB

392

Training 08 May 2015

  1. Treadmill Warmup 5 minutes at 3.5 mph on incline of 4. Barbell Complex 70x45.

2a. Barbell Clean Grip Deadlift 5x135, 225, 275 then 2x10@315.
2b. DB Sit-ups 8x25, 8x45 then 2x8@70.

3a. Lateral ISO Lunge Hold 2x30 seconds @ BW each side in bottom position.
3b. Hanging Leg Raises 3x12@BW

  1. Seated Calf Raise 3x10@250

  2. Concept 2 Rower Tabata 20 seconds work to 10 seconds rest for 4 minutes.

  3. Leg Press Calf Raises 25x315, 25x405, 25x595

7a. Prowler Sprints 2x20 yards @ 5 plates.
7b. 15’ Rope Climb with Arms Only. Umm, it’s been a while (like 20+ years) since I’ve climbed a thick rope. I forget how much friction can build up on fast rope down. Needless to say, my hands a shredded and I only did one round. Oh, well. Pass the protein!

393

Training 11 May 2015

  1. Air dyne Warmup x 5 minutes. Total body foam rolling.

2a. Barbell Back Squat 5x45, 95, 135, 185 then 10x225 and 10x235
2b. Russian Leans on floor. BW x 4, 4 and 3.

3a. Reverse Walking Lunge 4xhalf of indoor soccer field @ BW on Tempo of 3-1-X-1. Knees touch turf.
3b. Body Reaches on Airex Pad 2x5@BW each side.

  1. Airdyne Tabata 20 seconds work with 10 seconds rest over 3 minutes.
394

Training 12 May 2015

1a. Incline Barbell Bench Press 5x45, 95, 135, 155 then 10x165 and 10x175
1b. Dead Hang One Arm Chin Up 5x1@BW each side.

  1. Reverse Bear Crawl 4x midfield line of indoor soccer field @ BW

3a. DB Shrugs 3x10@140
3b. Banded Tricep Pushdown ISO hold 2x60 seconds hold in bottom position @ Purple Band

  1. Running 4 laps on outside perimeter of indoor soccer field. Rest 90 seconds and repeat.
395

Training 15 May 2015

  1. Airdyne a Warmup x 5 minutes. Barbell Complex 70x45.

2a. Sumo Deadlifts 5x135, 5x225, 10x275, 10x295
2b. Lateral ISO Lunge Hold 2x45 seconds in bottom position each side.

3a. Single Leg Glute Bridge with Leg Whip 2x8@BW Each Side.
3b. Dragon Flags 4xBW, 3xBW, 3xBW

  1. Jump Squat @ BW only Tabata 20 seconds work 10 seconds rest for 6 rounds (3 minutes).
396

Training 16 May 2015

  1. Airdyne Warmup x 5 minutes. Foam rolling and lower body mobility.

  2. Barbell Front Squats 4x45, 4x95, 4x135, 4x165, 8x195 and 8x200

3a. Barbell Bench Press 4x45, 4x95, 4x135, 4x185, 8x195 and 8x205
3b. TRX Inverted Row 2x8@BW

  1. Conditioning: for 5 continuous minutes, go the length of the indoor soccer field by doing MB Jump Tosses with 20#MB, jog down to other goal and back, go the length of soccer field again doing the MB jump tosseses, etc, etc for 5 minutes.

  2. DB Double/Single Hammer Curls 2x10@60s

397

Training 18 May 2015

  1. Airdyne Warmup x 5 minutes. Foam rolling entire body.

  2. Barbell Back Squats 4x45, 4x95, 4x135, 4x165, 4x205 then 8x245 and 8x250.

3a. Russian Leans 3x4@BW
3b. One Legged Y Balance on Airex Pad 2x5 each leg

  1. Reverse Walking Lunges 6x40 Yards @ BW

  2. Airdyne Tabata 20 seconds work to 10 seconds rest for 6 rounds.

398

Training 19 May 2015

  1. Barbell Complex Warmup 80x45

2a. Barbell Incline Press 4x45, 4x95, 4x135 then 8x195 and 7x195. Failed that last rep.
2b. One Arm Chin-up 6x1@BW each side

  1. Reverse Bear Crawls 3xhalf length of indoor soccer field.

4a. DB Shrugs 4x12@140. Had to revert to straps to hold sets 2-4.
4b. Banded Tricep Pushdown ISO hold 2x60 seconds@Green Band.

  1. Run around perimeter of indoor soccer field x 4 laps. Rest 90 seconds and repeat for 4 more laps. 3:46 and 3:35. That’s sad… Some folks run a mile almost that fast.
399

Training 21 May 2015

  1. Airdyne warmup x 3 minutes. Lower body mobility.

2a. Barbell Sumo Deadlifts 4x135, 4x225, 4x275, then 8x315, 8x325. Then a set of 8 Load and Go’s (1 rep 275, sons added weight 2x315, added weight 2x365, added weight 2x385 added weight 1x395. Hands do not come off bar from start to finish.)
2b. Lateral Lunge ISO Hold 2x45 seconds each side. These are done between the two heavier sets of 8.

3a. Single Leg Glute Bridge with Leg Whip 2x8@BW each side.
3b. Dragon Flags 2x4@ BW then 2x2@BW.
3c. Fat Gripz Barbell Reverse Curls 3x5@65

  1. Jump Squat Tabata 20 seconds work to 10 seconds rest for 3 minutes.
400

Training 23 May 2015

  1. Barbell Complex Warmup 100x45.

2a. Barbell Bench Press 4x45, 4x95, 4x135, 4x185 then 2x8@210.
2b. Ring Rows 2x10@BW

  1. Barbell Back Squat 4x45, 4x95, 4x135, 4x225 then 2x8@255.

4a. Fat Gripz Barbell Curls 3x8@85
4b. DB Skullies 3x8@40
4c. Manual 4Way Neck 2x10-15 each direction with manually applied resistance.