The Bastard Program

Training Training Logs
461

Training 22 August 2015

  1. Barbell Complex Warmup 50x45. Run 1/2 mile.

  2. 5 Rounds of the following for time. All with a 95# Barbell:

5 Front Squats
5 Overhead Presses
5 Thrusters
5 RDLs
5 Bent Over Rows
5 High Pulls

Time 8:25

2a. DB Hammer Curls 2x10@70
2b. 4 Way Manual Neck 2x10 each way @Manual Resistance

462

Training 24 August 2015

  1. Barbell Complex Warmup 100x45

2a. Barbell High Bar Back Squat 10x2. Sets of 2 @ 95, 135, 185, 225, 245, 255, 265, 275, 300, 300. No rest then:
2b. Supported Squat Hold and MB Squeeze with a leg lift 2x10s each leg up and 10s with both legs@8#MB. No rest then:
2c. Lunge into Hip Lift + Twist and Hold for 2x15s each leg. Rest 45 seconds and repeat. On last two sets of squats, I took up to 2 minutes rest max.

Time 15:46

3a. Bench Press 10x2 @ 95, 125, 155, 185, 195, 205, 215, 225, 250, 250. No rest, then:
3b. Wide Grip Pull Up Hold in up position 2x35 seconds. No rest, then:
3c. Stability Ball V-UP Pass 3x10@ Blue Ball. Rest 45 seconds, repeat. Rest up to 2 minutes max on last two sets of bench.

Time 15:31

  1. Dynamic and Sprint Work:

3x10 Pogo Hops
2x20 Fast Pogos
A Marches 2x20yd
A Skips 2x20yd
5 Single Broad Jumps
4 Double Broad Jumps
3x3 Triple Broad Jumps
3 @ 5s goes on Wall Runs
Resisted Marches 4x10yds@205
Power Skips 4x20yds
10x10yd Accelerations from Belly

Time 28:03

463

Training 26 August 2015

  1. Barbell Complex Warmup 100x45

2a. Overhead MB toss 5x3@25#. No rest then:
2b. Hang Tall Clean + Hang Power Clean + Hang Full Clean 5x3@155. No rest then:
2c. Weighted DB half getups 3x6@30 each side with a 2 second hold at top. Rest 45 seconds and repeat.

Time 9:57

3a. Half Kneeling KB Press 4x3,2,2,2@32 kg KB. No rest then:
3b. Fat Gripz BBL Chain Curl 4x8,6,5,4@ 55# Barbell + 66# of chain at top. Rest 30 seconds. Repeat.

Time: 5:43

4a. Banded Tricep Pushdowns 3x10@Green Band Doubled Over. No rest then:
4b. Standing AB Wheel Rollouts 2x5,4@BW then Kneeling Rollouts 1x8@BW. Rest 30 seconds and repeat.

Time 4:02

  1. Forearm Giant Set:
    A. DB Reverse Wrist Curls 2x12@15
    B. Sledge Hammer Ulna Deviation 2x5@8#
    C. Sledge Hammer Radial Deviation 2x5@8#
    D. Sledge Hammer Wrist Twists + Reverse Wrist Twists 2x5@8# each way
464

Training 31 August 2015

So I have been laid up with a sinus infection/ bronchitis for a few days. Not fun. But I just had to get in the gym and move some weight, so I modified things a bit.

  1. Barbell Complex Warmup 100x45. Jump rope for 2 minutes.

  2. Barbell Front Squat 45x3, 95x3, 135x2, 165x2, 185x2, 205x1, 215x1, 225x1, 235x1, 245x1 and failed at 250.

  3. Incline Barbell Press 45x5, 95x5, 135x2, 165x2, 185x1, 205x1, 215x1, 225x1, 235x1, 242.5x1.

  4. Ladder Circuit of 1 Arm Push-ups/ each side, 1 Legged Sit-ups/ each side and Reverse Walking Lunges/each side. Start at 5 reps each side, work all the way up to 10 reps per side and back down to 5 reps per side. All loading was BW. Time was 16:22. I was very pleased with that!

465

Training 01 September 2015

  1. Barbell Complex Warmup 100x45

2a. Sumo Deadlift 5x135, 3x225, 1x275, 1x315, 1x365, 1x415, 1x435, 1x450 failed lockout
2b. Banded Quadruped Extensions 2x8@Yellow Band.
2c. Side Plank Banded Clams 3x12@Blue Mini Band.
2d. Standing Overhead Press with Hanging Bands (1-25# Plate hanging off each end) 5x95, 5x105, 5x115, 4x125, 2x135

  1. Back, Bicep and Rear Delt Giant Set for time:
    A. DB Row 4x6@120. No rest then:
    B. Fat Gripz Barbell Chain Curls 4x8,6,5,4@121 (55# BBL + 66# Chains). No rest then
    C. Ring Face Pulls 4x10@BW. Rest 30 seconds. Repeat for four rounds total.

Time 8:19

466

Training 05 September 2015

  1. Rambo Run. On beach sand (yes, I did a few outdoor sessions at the beach), do the following non-stop: Sprint 40 yards, 25 BW Sit-ups, 40 yard Sprints, 30 second side plank left, 40 yard sprint, 20 BW Push-ups, 40 yard sprint, 30 second side plank right, 40 yard sprint, 15 BW Squats, 40 yard sprint, 30 second front plank, 40 yard sprint, 10 flutter kicks each side, 40 yard sprint, 30 second side plank left, 40 yard sprint, 30 second push-up position plank, 40 yard sprint, 30 second side plank right.
467

Training 08 September 2015

  1. Barbell Complex Warmup 100x45.

2a. Barbell Front Squat 3x95, 3x135 then 185x5, 3, 3, 3, 3, 1 then 135x5, 3, 3, 3, 3, 3, 3, 3, 3, 3 (50 total)
2b. Chin Ups BWx2 then BWx8, 7, 6, 5, 5, 5, 4, 5, 3, 4, 4, 4, 4, 4, 4 (72 total)

Time 30:03

3a. DB Walking Lunge 20# each hand x15, 15, 10, 10 (50 total each leg)
3b. Dips BWx 15, 15, 15, 8 (53 total).

Time 08:13

468

Training 10 September 2015

  1. Barbell Complex Warmup 100x45.

2a. Barbell High Bar Back Squats 5x45, 3x95, 3x135, 2x185 then 205x75 reps (10, 8, 8, 8, 10, 10, 7, 7, 7)
2b. Push Ups BWx150reps (20, 20, 20, 20, 20, 15, 15, 10, 10). Rotate between hands on floor, Perfect Push-up Device and Push Up Bars.

Time 24:31

3a. DB RDL 70#DBs x100 (20, 15, 10, 10, 10, 15, 10, 10).
3b. Body Pulls BWx100 (10, 10, 10, 10, 10, 10, 10, 10, 10, 6, 4).

Time 22:47

  1. Finish with a 10 min ride on the airdyne.
469

Training 12 September 2015

  1. Barbell Complex Warmup 100x45

2a. Clean Grip Deadlifts 3x135, 3x225, then 50x275 (10, 10, 10, 7, 7, 6).
2b. Ring Rows 100xBW (20, 20, 20, 15, 15, 10).

Time 12:24

3a. SB Hamstring Curls 60xBW (20, 15, 10, 10, 5)
3b. Band Pull Aparts 125@Yellow Band (25, 25, 20, 20, 20, 15)
3c. SB Glute Bridges 60xBW (13, 12, 10, 10, 8, 7)

Time 16:30

  1. Finish with a 10 min ride on the airdyne.
470

Training 14 September 2015

  1. Barbell Complex Warmup 100x45.

  2. High Bar Olympic Squat 3x45, 3x95, 3x135, 2x185, 6x210, 6x230, 6x2@245. All with 60 seconds rest.

Time 12:37

  1. Barbell Bench Press 8x45, 3x135, 6x185, 6x195, 6x2@210. All at 60 seconds rest.

Time 10:45

  1. Giant Set. No rest until all sets/reps completed:
    A. Banded Ab Rotations 4x5@ Green Band both sides
    B. DB Incline Extensions 4x10,10,10,7@35
    C. KB Lying Toe Touches 4x10@70

Time 11:13

471

Training 16 September 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell Olympic Back Squat 45x5, 95x3, 135x3, 185x2, 245x2 and 262.5x2 for warmups. All with 60 seconds rest. 6x3@280 with 90 seconds rest.

Time 18:53

  1. Barbell RDLs off Blocks 5x135, 4x5@225 all with 60 seconds rest.

Time 5:40

  1. T-Bar Row 5x225, 8x180, 2x8x190

Time 4:16

5a. Weighted Dips 6x5@BW+45
5b. Single Leg Sit-ups 4x8@BW
5c. Banded Quadruped Extensions 4x8@Yellow Band. Rest 60 seconds. Repeat.

Time 13:15

472

Training 17 September 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell Front Squat 5x45, 3x95, 3x135, 2x150, 2x162.5, then 6x2@175. All with 60 seconds rest.

Time 12:09

  1. Incline Barbell Press 5x45, 3x95, 3x135, 2x150, 2x162.5 then 6x2@175. All with 60 seconds rest.

Time 12:21

4a. Walking DB Reverse Lunges 4x8@60. Rest 60 seconds.
4b. Deadhang Chin-ups 6x5@BW, BW+10, BW+20, BW+25, BW+25, BW+20. Rest 60 seconds.

Time 16:02

5a. Lying Side Crunches on Bench 3x12@BW each side. No rest.
5b. Bottoms Up KB Walk 25m x 12kg, 2x25m@16kg. No rest. Repeat.

Time 5:53

473

Training 19 September 2015

  1. Barbell Complex Warmup 100x45

  2. Clean Grip Deadlift 5x135, 5x225, 5x295, 5x345, 5x355, 5x365. Rest 120 seconds between work sets.

Time 14:07

  1. 1 Arm DB Rows 5x90, 5x120, 4x5x130. Rest 60 seconds.

Time 7:37

4a. Manually Resisted Lying Hamstring Curls 2x8@yellow band plus manual resistance.
4b. Standing Calf Stretches 2x60 seconds each leg.
4c. Single Leg Stability Ball Glute Bridges 4x6@BW each leg. No rest.

Time 10:14

  1. Med Ball Circuit. All with 25#MB. 20 Broad Jump Toss, 20 Granny Toss & 20 Overhead Backward Toss. Sprint after MB on each throw. No rest.

Time 5:47

474

Training 21 September 2015

1a. Airdyne Warmup x3 minutes.
1b. Barbell Complex 100x45.

2a. Barbell High Bar Olympic Squat 5x45, 3x95, 3x135, 2x185, 2x215, 2x245, 2x262.5 all with 60 seconds rest. Then 6x4@280 with 90 seconds rest.

Time: 24:15

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 2x185, 2x210, 2x225 all with 60 seconds rest. Then 6x4@220 with 90 seconds rest.

Time 23:16

4a. Banded Ab Rotations 4x5@Green Band each way. No rest.
4b. DB Incline Extensions 4x10, 10, 10, 8 @35. No rest.
4c. KB Toe Touches 4x10@32kg
4d. DB Front Raises 4x8@25. No rest. Repeat.

Time 8:56

475

Training 23 September 2015

1a. Airdyne Warmup X 3 minutes.
1b. Barbell Complex 110x45.

  1. Barbell Front Squat 5x45, 3x95, 3x135, 2x165, 2x175, 2x187.5, 2x200 all with 60 seconds rest. Then 3x2@212.5 with 90 seconds rest.

Time 14:06

  1. Barbell Incline Press 5x45, 3x95, 3x135, 2x165, 2x175, 2x187.5, 2x200 all with 60 seconds rest. Then 3x2@212.5 with 90 seconds rest.

Time 15:06

4a. DB Reverse Lunges 8x70, 5x70, 2x8@60 each leg. 60 seconds rest.
4b. Deadhang Weighted Chin-ups 3x5@BW+25, 2x5@BW+10, 5xBW+5. Rest 60 seconds.

Time 15:13

5a. Lateral Crunches on Bench 3x12@BW each side. No rest.
5b. KB Bottoms Up Carry 2x25m@16kg each side then 1x25m x20kg each side. No rest.

Time 6:46

476

Training 25 September 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell High Bar Olympic Squat 5x45, 3x95, 3x135, 2x185, 2x225, 2x245, 2x262.5 all with 60 seconds rest. Then 3x5@280 with 90 seconds rest.

Time: 15:02

  1. Barbell RDLs off blocks 5x135, 4x5@235. Rest 60 seconds.

Time 5:48

4a. T Bar Rows 4x8@205. Rest 60 seconds.
4b. Weighted Dips 6x5@BW+45. Rest 60 seconds. Repeat.
4c. Banded Quadruped Extensions 2x8@ Yellow Band Each Side. Rest 60 seconds.

Time 14:24

  1. MB Circuit with 25# MB. 20 Chest Pass Broad Jumps, 100 SL Sit-ups, 20 Granny Tosses, 100 Lying Toe Touches, 20 Bucket Tosses, 100 Flutter Kicks each leg.

Time 11:49

6a. Lying Banded Single Leg Curls 2x8@Yellow Band Each Leg. No rest.
6b. Banded Quadruped Extensions 2x8@Yellow Band Each Side. No rest. Repeat.

Time 3:31.

477

Training 28 September 2015

  1. Kneeling KB Adductor stretches. 2x16kg each side.

  2. Barbell Olympic High Bar Back Squat 5x45, 5x45, 3x95, 3x135, 2x165, 2x185, 2x210, 2x227.5. All with 60 seconds rest. Then 6x3@245 with 90 seconds rest.

Time 20:48

  1. Barbell Bench Press 5x45, 5x95, 3x135, 2x165, 2x177.5 then 6x3@195 all with 60 seconds rest.

Time 12:09

4a. Banded Ab Rotation 4x5 each way@ Green Band. No rest.
4b. DB Incline Tricep Extensions 4x10@35. No rest.
4c. KB Lying Toe Touches 4x10@32kg. No rest.
4d. DB Front Raises 4x10@25. No rest. Repeat circuit.

Time 8:29.

478

Training 30 September 2015

1a. KB Kneeling Glute Activation 2x4@16kg each side.
1b. Barbell Complex Warmup 100x45.

  1. Barbell High Bar Olympic Squat 5x45, 3x95, 3x135, 3x165, 2x185, 2x205, 2x225 all with 60 seconds rest. Then 6x245, 6x262.5, 3x6@280 with 120 seconds rest.

Time 21:24

  1. Barbell RDLs off Blocks 5 x135 then 4x5@250 all with 60 second rest.

Time: 5:43

4a. Weighted Dips 6x5@BW+55. Rest 60 seconds.
4b. T-Bar Row 4x8@225. Rest 60 Seconds. Repeat.

Time: 12:07

5a. Banded Quadruped Extensions 4x8@ Yellow Band each side. No rest.
5b. Single Leg KB Weighted Sit-up 2x8@8kg each side. No rest.

Time: 5:59

479

Training 01 October 2015

1a. KB Kneeling Adducters 2x4@16kg each side.
1b. Barbell Complex 100x45.

  1. Barbell Front Squat 5x45, 3x95, 3x135, 3x155, 3x162.5 all with 60 seconds rest. Then 6x3@175 with 90 seconds rest.

Time 15:55

  1. Barbell Incline Press 5x45, 5x95, 3x135, 2x165, 2x175 all with 60 seconds rest. Then 3x6@187.5 with 90 seconds rest.

Time 11:42

4a. DB Reverse Lunges 2x8@70, 5x70, 8x60 each leg. 60 seconds rest.
4b. Deadhang Weighted Chin-ups 2x5@BW+30, 2x5@BW+25, 4xBW+15, 5xBW. Rest 60 seconds. Repeat.

Time 15:01

5a. Lateral Crunches on Bench 3x12@BW each side. No rest.
5b. KB Bottoms Up Carry 3x25m@20kg. No rest. Repeat.

Time 5:44

480

Training 03 October 2015

  1. Dynamic Warmup
    3x10 Pogo Hops
    2x20 Fast Pogos
    A Marches 2x20yd
    A Skips 2x20yd
    5 Single Broad Jumps
    4 Double Broad Jumps
    3x3 Triple Broad Jumps
    2x5s goes on Wall Runs
    Power Skips 4x20yds
    10x10yd Accelerations from Prone Position

Time: 19:38

  1. Sumo Barbell Deadlifts 5x135, 5x225, 5x275, 5x315 all with 60 seconds rest. 3x4@365 with 90 seconds rest.

Time: 11:25

3a. Barbell Rows 6x5@135, 185, 205, 205, 205, & 205. Rest 60 seconds.
3b. Russian Leans 3x6@BW. Rest 60 seconds.

4a. Single Leg Stability Ball Glute Bridges 3x4@BW each leg with 5 second hold at top and 3 second lower. No rest.
4b. Fat Gripz Barbell Curls 4x8@95. Rest 60 seconds.

Time: 8:54

I wimped out on the Med Ball circuit today. My posterior chain was shot. Really liking the squatting three times per week and deadlifting only once.