The Bastard Program

Training Training Logs
481

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It’s been a while since I posted a pic, so here is one from today. Still not where I want to be in regards to body composition, but I’m working on that daily.

482

Training 05 October 2015

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

  1. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 3x165, 2x185, 2x205, 2x225 all with 60 seconds rest. Then 5x245, 5x262.5 and 3x5@297.5 at 120 seconds rest.

Time 22:28

  1. Barbell Bench Press 5x45, 5x95, 3x135, 2x155, 5x175, 5x187.5 all with 60 seconds rest. Then 3x5@212.5 with 90 seconds rest.

Time 12:32

4a. Banded Ab Rotations 4x6 each way @Green Band. No rest.
4b. Incline DB Tricep Extension 4x8@40. No rest.
4c. KB Lying Toe Touches 4x10@70#
4d. DB Double/Single Front Raises 4x10@25. No rest. Repeat.

Time 9:54

483

Training 07 October 2015

1a. Barbell Complex Warmup 100x45
1b. Wall Squat Thumb Taps with MB between knees 2x8@4#MB
1c. Lying Crossover Taps 3x8 each side.
1d. Kneeling KB Adductor 2x4@16kg.

  1. Barbell Front Squat 5x45, 5x95, 3x135, 2x155, 4x162.5, 4x175 all with 60 seconds rest then 3x4@187.5 with 90 seconds rest.

Time 13:56

  1. Barbell Incline Press 5x45, 5x95, 3x135, 2x155, 4x162.5, 4x175 all with 60 seconds rest then 3x4@187.5 with 90 seconds rest.

Time 12:16

4a. DB Reverse Lunges 2x8@70, 6x70. Rest 60 seconds.
4b. Deadhang Chin-ups 3x5@BW+30, 4xBW+30, 2x5@BW+25. Rest 60 seconds.

Time 13:30

5a. Lateral Bench Sit-ups 3x12@BW+5. No rest.
5b. Bottoms Up KB Carry 3x25yards@20kg. No rest. Repeat.

Time 5:50.

484

Training 09 October 2015

  1. Barbell High Bar Olympic Back Squats 5x45, 3x95, 3x135, 3x165, 2x185, 2x205, 2x225, 2x245 all with 60 seconds rest. Then 4x262.5, 4x297.5 then 3x4@315 all with 120 seconds rest.

Time 28:35

  1. Barbell RDLs off Blocks 5x135, 5x260, 5x275 then 2x5@285. Rest 60 seconds.

Time 7:56

3a. T-Bar Rows 4x8@225. Rest 60 seconds.
3b. Weighted Dips 6x5@BW+60. Rest 60 seconds.
3c. Banded Quadruped Extensions 4x8@Yellow Band each side. No rest.

Time 18:05

  1. Single Leg Weighted Sit-ups 2x8@12kg each side. No rest.

Time 1:13

485

Training 10 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: 20:41

  1. Clean Grip Barbell Deadlifts 5x135, 5x225, 5x275 all with 60 seconds rest then 3x5@315 with 90 seconds rest. Slow pull to knees then explode into lockout position.

Time: 10:08

3a. DB Rows 6x5@140 rest 60 seconds.
3b. Manual Hamstring Curls 3x25@MR+Yellow Band. Rest 60 seconds. Repeat.

Time: 13:06

4a. Single Leg Glute Bridges 3x5@BW each leg with 5 second hold at top and 3 second lower
4b. Fat Gripz Barbell Curls 3x8@100. Rest 60 seconds. Repeat.

Time: 9:59

  1. Med Ball Circuit. Continuously running clock do 20 25#MB Broad Jump Chest Pass + 50 Toe Touches + 20 25# MB Forward Granny Tosses + 50 Single Leg Sit-ups + 20 35# Overhead Backwards Tosses + 50 Flutter Kicks. Sprint to MB after each toss.

Time: 9:03

486

Training 12 October 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 3x165, 2x185, 2x210, 2x245, then 6x2@262.5 all with 60 seconds rest.

Time 17:08

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 2x192.5, then 6x2@210 all with 60 seconds rest.

Time 12:38

4a. Chin-ups (Max reps) 18, 9, 6, 5xBW. No rest.
4b. Reverse MB Inch Worm X 3 Walks (8’, 7’, 5’). Rest 60 seconds. Repeat.

Time 7:17

5a. Banded Tricep ISO Lockout Holds 5x10 seconds @ Blue Band.
5b. Stick Reverse Crunches 3x10@BW.

Time 3:53

487

Training 14 October 2015

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

  1. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 3x165, 2x185, 2x205, 2x225, 2x245 all with 60 seconds rest. Then 3x262.5, 3x297.5, 2x3@332.5 with 120 seconds rest. Then a 355 walkout X 2.

Time: 29:19

  1. SL Barbell RDLs 4x6 each leg@45, 95, 95, 95. Rest 60 seconds.

Time: 6:57

4a. Weighted Dips 8x3@70+BW. No rest.
4b. 1 Arm DB Row 3x10 ea arm on 6-1-X-3 tempo. Rest 60 seconds. Repeat.

Time: 11:38

  1. Back extensions on Stability Ball 3x10@BW with 2 seconds hold at top of each rep (hold hands behind head). Rest 60 seconds.

Time: 4:15

488

Training 15 October 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell Front Squat 5x45, 5x95, 3x135, 2x165 with 60 seconds rest. Then 3x187.5, 3x212.5, 2x2@237.5. All with 120 seconds rest.

Time: 13:40

  1. Barbell Incline Bench Press 5x45, 5x95, 3x135, 3x165 all with 60 seconds rest. Then 3x187.5, 3x212.5, 2x225. All with 90 seconds rest.

Time: 12:36

  1. Half Kneeling Landmine 1 Arm Press 8x45, 8x70, 8x85, 8x95. All with 45 seconds rest.

Time: 5:36

5a. DB Offset Reverse Lunge 3x6@80 each side. No rest.
5b. MB Lateral Slam 3x12@20#MB. Rest 60 seconds.

Time: 6:26

489

Training 17 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: 19:33

  1. Sumo Barbell Deadlifts 5x135, 3x225, 3x275 all with 60 seconds rest then 4x5@315 with 90 seconds rest. Slow pull to knees then explode into lockout position. Then 4x405.

Time: 12:53

3a. Barbell Rows 6x5@225 rest 30 seconds.
3b. Russian Leans 4x6@BW. Rest 60 seconds. Repeat.

Time: 11:30

4a. Single Leg Glute Stability Ball Bridges 3x5@BW each leg with 5 second hold at top and 3 second lower. No rest.
4b. Fat Gripz Banded KB Curl 4x5@20kg. Rest 60 seconds. Repeat.

Time: 10:15

  1. Med Ball Circuit. Continuously running clock do 5 sets of 10 @25#MB Slam into Jumping Push Press with 50 Toe Touches, 50 Single Leg Sit-ups, 50 Flutter Kicks, 60 second left side plank and 60 second right side plank alternated after each set of MBs. Sprint to MB after each toss, if needed.

Time: 11:47

490

Training 19 October 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 3x165, 2x185, 2x225, 2x245, 2x265 all with 60 seconds rest. Then 5x280, 2x315 then 2x350. All with 120 seconds rest. Then 2 walkouts with 10 second hold@375.

Time 26:56

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 2x185, 2x205 then 5x225 all with 60 seconds rest. Then 2x247.5, 1x275 and 2x275 slow eccentrics all with 120 seconds rest.

Time 20:21

4a. Reverse MB Inch Worm X 3 Walks (9’, 9’, 7’). No rest.
4b. Banded Tricep ISO Lockout Holds 5x10 seconds @ Blue Band.
No rest.
4c. Stick Reverse Crunches 3x10@BW. Rest 60 Seconds.

Time 8:11

491

Training 20 October 2015

  1. Barbell Complex Warmup 100x45

  2. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 3x165, 2x185 all with 60 seconds rest. Then 5x210, 3x245, and 3x3@262.5 all with 90 seconds rest.

Time: 15:55

3a. Single Leg Barbell RDLs 4x6@45, 95, 105, and 105. No rest.
3b. Half Kneeling Landmine Presses 4x8@45, 95, 95, and 95. Rest 30 seconds.
3c. Deadhang Chin ups 4x10, 7, 7, 5 @BW with 2 second hold at top and 2 second hang after each rep. Rest 30 seconds. Repeat.

Time: 12:41

4a. Stability Ball Back Extensions 3x8@BW with 2 second hold at top and no leg bracing. No rest.
4b. DB Hammer Curl 70x8,6, then 65x8. No rest.

Time: 6:09

5a. Banded Quadruped Extensions 2x8@Yellow Band each side. No rest.
5b. DB Reverse Wrist Curls 2x10@15 each side. No rest. Repeat.

Time 2:47

492

Been away for work for last 6 days. So no “real” training done. Catching up today!

Training 26 October 2015.

1a. Barbell Complex Warmup 100x45.
1b. Kneeling KB Adductors 2x4@16kg each way.

  1. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 3x165, 2x185, 2x225, 2x245 all with 60 seconds rest. Then 5x262.5, 3x297.5, 1x332.5, 1x367.5 all with 2.5 minutes rest. Again, no belt, no wraps…just shorts and a tee shirt. Getting closer to my 405 goal.

Time: 24:34

  1. Barbell Front Squat 5x45, 3x95, 3x135, 2x155, 3x175, 3x200 all with 60 seconds rest. Then 2x3@212.5 with 120 seconds rest.

Time: 11:46

  1. Barbell Bench Press 5x45, 5x95, 3x135, 2x165, 2x185, 5x205 all with 60 seconds rest. 3x232.5, 1x260, 1x285 (failed)all with 120 seconds rest. Then 2x1@285 - 10 second eccentrics.

Time: 21:56

  1. Barbell Incline Bench Press 3x135, 3x155, 3x175, 3x200 all with 60 seconds rest.

Time: 6:03

493

Training 28 October 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell High Bar Olympic Back Squats 5x45, 5x95, 3x135, 2x185, 5x210, 5x227.5, 6x2@245 all with 60 seconds rest.

Time: 16:37

  1. Clean Grip Deadlifts 5x135, 5x225, 5x315 all with 60 seconds rest. Then 2x5@365 with 90 seconds rest.

Time: 7:07

4a. Single Leg RDLs 4x6@135. No rest.
4b. Weighted Dips 4x6@BW+50. Rest 90 seconds.

Time: 9:46

5a. Landmine Presses 4x6@100. No rest.
5b. One Arm DB Rows 2x6@140. Rest 60 seconds. Do twice then go to 5c.
5c. Deadhang Chin-ups 2x5@BW+25. Rest 60 seconds.

Time: 8:45

494

Training 31 October 2015

1a. Kneeling KB Adductors 2x4@16kg each way.
1b. Barbell Complex Warmup 100x45.

  1. Front Squat 5x45, 5x95, 2x135, 2x155, 2x175, 2x200, 1x225 all with 60 seconds rest. Then 1x235, 1x250, 1x260 was very, very tough. Not sure on depth either.

Time 19:11

3a. Barbell Good Mornings 5x135, 5x155, 3x5@175. All with 30 seconds rest.
3b. DB Single Leg Standing Calf Raise Off Blocks 5x10@60 all with 30 seconds rest.

Time: 11:24

4a. Single Leg Glute Bridge on Stability Ball 4x5@BW with 3 sec hold at top and 3 sec eccentric. Rest 30 seconds.
4b. Banded Fat Gripz KB Curl 4x6@20kg each side. Rest 30 seconds.

Time: 12:26

  1. Dynamic Movement
    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: 19:01

495

Training 02 November 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell High Bar Olympic Back Squat 5x45, 5x95, 3x135, 2x165, 2x185, 2x205, 2x225, 2x245, 2x265 all with 60 seconds rest. Then rest as needed for 1x295, 1x315, 1x335, 1x355

  3. Russian Leans 5x5@BW.

  4. Manual Ab Rockers 1x60 seconds continuous @ BW.

496

Training 09 November 2015

  1. Barbell Complex Warmup 100x45

  2. 5 Rounds for time, with 5 seconds transition between each set:
    A. Deadhang Chin-ups 5xBW
    B. Knuckle Push-ups 5xBW
    C. TRX Rows 5xBW
    D. Parallel Bar Dips 5xBW.

Time 6:39

  1. 5 Rounds for Time, with 5 seconds transition between each set:
    A. KB Goblet Squat 5x24kg
    B. DB RDLs 5x30 each hand
    C. Reverse Lunge 5xBW each side
    D. Single Leg Reach and Touch Standing on Airex Pad 5xBW each side.

Time 11:18

  1. 5 Rounds for Time, with 5 seconds transition between each set:
    A. Deadhang Chin-ups 5xBW
    B. Knuckle Push-ups 5xBW
    C. TRX Rows 5xBW
    D. Parallel Bar Dips 5xBW.

Time 5:54

  1. Partner Assisted Ab Rockers 2 sets 1:45 on first 1:27 on second.

Had a syncopated episode last week and have been out of commission. Did some testing and labs, so all checked out perfectly. So cause is being related to dehydration after a GI bug. Go figure. Anyway, getting moving again and will ease back into training this week as well as prepare to run a 5k on Thanksgiving morning.

497

Training 11 November 2015

  1. Barbell Complex Warmup 100x45

  2. 5 Rounds of the following for time, 5 second transition between each set:
    A. Hex Deadlift 5x255
    B. Reverse Lunge 5xBW each side
    C. Plate Goodmorning (hold over chest) 5x45
    D. Hanging Knees to Chest 5xBW with 5s hold at top of each rep.

Time 9:14

  1. 5 Rounds of the following for time, with 5 seconds transition between each set:

A. DB Incline Press 5x70
B. DB Pullover 5x70
C. DB Lateral Raise 5x25
D. MB Inch Worm 15#x5yds

Time 8:00

  1. 5 Rounds of the following for time, 5 second transition between each set:
    A. Hex Deadlift 5x255
    B. Reverse Lunge 5xBW each side
    C. Plate Goodmorning (hold over chest) 5x45
    D. Hanging Knees to Chest 5xBW with 5 second hold at top of each rep.

Time 8:49

498

Training 15 November 2015

  1. Barbell Complex Warmup 100x45.

  2. 5 rounds of the following for time transition AFAP (training in basement, had only 1 bar and had to change some weights between exercises):
    A. BB Front Squat 5x135
    B. BB RDLs 5x135
    C. BB Front Squat Reverse Lunge 5x65 each leg
    D. BB SL RDL 5x65 each leg

Time 14:29

  1. 5 Rounds of the following for time transition AFAP:
    A. BB Row 5x135
    B. BB Fat Gripz Floor Press 5x135
    C. BB Fat Gripz Reverse Curl 5x65
    D. BB Fat Gripz Skullies 5x65

Time 7:56

499

Training 16 November 2015

  1. Barbell Complex Warmup 100x45.

  2. High Bar Olympic Back Squat 5x45, 5x95, 3x135, 2x185, 2x225 all with 60 seconds rest. Then 5x5 at 70% (250) with 90 seconds rest.

Time 14:27

  1. Bench Press 5x45, 5x95, 3x135, 3x165 all with 60 seconds rest. Then 5x5 at 70% (195) with 90 seconds rest.

Time 12:44

4a. Alt V-Up 4x8@8#MB each leg with 30 seconds rest.
4b. V-Up w 20#MB 3x12. Rest 30 seconds.

Time 8:54

5a. DB Front Raise 4x8@25. No rest.
5b. 3x1 min ISO Hold on Rings. Rest 30 seconds.

Time 7:14

6a. Lateral Suit Case Sit Ups 3x20@BW each side
6b. Russian Lift 2x15@20# MB each side

Time 8:36

500

Training 18 November 2015

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 75% (195). 5x45, 5x95, 3x135, 2x165, 2x185 all with 60 seconds rest. Then 5x5@195 all with 90 seconds rest.

Time 15:32

  1. Incline Barbell Bench Press 5x5 at 75% (190). 5x45, 5x95, 3x135, 2x165 all with 60 seconds rest. Then 5x5@190with 90
    seconds rest.

Time 14:01

4a. AB Wheel Rollout 4x6@BW. No rest.
4b. Ab Rockers 2x8 with 50 speed crunches in between. 60 seconds rest.

Time 8:31

5a. Deadhang Chin Ups 4xBW@ Max Reps (12, 8, 7, 7). Rest 30 seconds.
5b. DB Reverse Lunge 4x6@40 each leg w 5s lower. Rest 30 seconds.
5c. Dips 4xBW@ Max Reps (16, 16, 13, 11). Rest 60 seconds.

Time 13:31

6a. DB Sit Up 3x10@35. Rest 15 seconds.
6b. SL DB Sit Up 2x8 ea leg. Rest 45 seconds.

Time 5:07