The Bastard Program

Training Training Logs
501

Training 23 November 2015

  1. Barbell Complex Warmup 100x45.

2a. Hex Deads 5x175, 5x255, 5x345 all with 60 seconds rest. Then 5x405, 5x405, 5x405, 5x405. Rest 120 seconds between heavy sets.
2b. SB Glute Bridge Hold 2x30s@BW.

Time 16:14

3a. 1 arm Rotary DB Row 4x8 each arm@90. No rest.
3b. 100 Band Pull Aparts (as many reps as possible in ea set 20, 20, 20, 15, 15, 10). Rest 90 seconds. Repeat.

Time 12:01

4a. Fat Gripz Banded KB Curls off Blocks 3x6,6,5@20kg each side. No rest.
4b. 4 Way Sledge Hammer Wrist Work 3x10@10# each movement each arm. Rest 60 seconds.

5a. DB Hammer Curls 3x8@70 each side. No rest.
5b. DB Sit-ups 3x10@70. Rest 60 seconds.

Time 6:14

6a. Expand Your Hands Bands 5x15@Bkue Band. No rest.
6b. Ironmind #1 Gripper 5x5 each hand. No rest. Repeat.

502

Training 24 November 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell Back Squat 5x45, 5x95, 3x135, 3x185, 2x225, 2x245, 1x275, 1x295 all with 60 seconds rest. Then 5x5@250 with 120 seconds rest.

Time: 24:32

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 2x185, 2x205 then 5x5@220 all with 60 seconds rest.

Time 22:01

4a. Alt V Up 4x8 each leg@10# MB. No rest.
4b. V - Up with 20# med ball 3x12. Rest 60 seconds.

Time 7:05

5a. DB Front Raise 4x8@25 each side. No rest.
5b. 2x1 minute@BW ISO Hold on Rings. Rest 60 seconds.

Time 7:12

6a. Lateral Suit Case Sit Ups 3x20 each side.
6b. Russian Lift 2x15 each side @ 12# MB. No rest.

Time 6:12

503

Training 26 November 2015

  1. Run in a 5k.

Time 31:05.

504

Training 27 November 2015.

  1. Barbell Complex Warmup 100x45.

  2. 4 Rounds of the following for time:
    A. Deadhang Chin-ups 4x12,9,9,6@BW. 30 seconds rest.
    B. Dips 4x20, 16,13,12. Rest 30 seconds.
    C. DB Side Bends 4x12@60 each side. Rest 30 seconds.

Time 11:58

  1. 3 Rounds of the following for time:
    A. Hex Bar RDLs 3x12@165. No rest.
    B. MB Slams 3x12@25#MB. Rest 60 seconds.

Time. 4:53

  1. Neutral Grip Incline DB elbows out extensions 3x15@20 each arm.
505

Training 30 November 2015

  1. Barbell Complex Warmup 100x45.

  2. Barbell Front Squat 5x45, 5x95, 3x135, 2x165, 1x185 all with 60 seconds rest. Then 5x5@205 all with 120 seconds rest.

Time 19:51

  1. Barbell Incline Bench Press 10x45, 5x95, 3x135, 2x165, 1x185 all with 60 seconds rest. Then 5x5@205 all with 120 seconds rest.

Time 22:22

4a. Manual Resistance AB Rockers 2x10@BW. No rest.
4b. Speed Crunches 2x50@BW. Rest 30 seconds. Repeat.

  1. Suitcase Side Crunches 4x15@BW each side. Rest 45 seconds. Repeat.

Time 4:43

506

Training 03 December 2015

1a. Alt V - Up 4x8@10#MB each leg. No rest.
1b. V - Up 3x12@20#MB. Rest 30 seconds. Repeat.

Time 5:32

2a. Single/Double DB Front Raise 4x8@30 each arm. No rest.
2b. 3x1 min ISO Hold on Rings @BW. Rest 30 seconds. Repeat.

Time 7:02

3a. Reverse Band Walks 2x down and back (20 m) using black short band. No rest.
3b. KB Bottoms Up Carry 2x down and back (20 m) @20kg each hand. No rest.
3c. Feet Elevated Hip Lifts 2x15@BW each side. Rest 45 seconds. Repeat.

Time 8:12

  1. Barbell Back Squat 5x45, 5x95, 3x135, 2x165, 1x185, 1x225, 1x245, all with 60 seconds rest or less. Then 5x5@275 with 120 seconds rest.

Time 21:34

  1. Barbell Bench Press 5x45, 5x95, 3x135, 2x165, 2x185, 1x205 all with 60 seconds or less rest. Then 5x5@225 with 120 seconds rest.

Time 19:42

507

Training 04 December 2015

  1. Barbell Complex Warmup 100x45

  2. 3 rounds of the following for time:

A. BB Front Squat x5@135
B. BB Press x5@135
C. BB RDLs x5@135
D. BB Front Squat Reverse Lunge x5 ea leg@135
E. Yoga Push Up x5@BW
F. BB SL RDL x5 ea leg@135
G. BB Pullover x5@45
H. BB Skullies x5@45
I. BB Floor Press x5@135
J. BB Row x5@135
K. BB GM X5@135
L. BB Hip Lifts x5@135

Time 15:37

508

Training 05 December 2015

1a. Hex Bar Deadlifts 6x5 (last 4 sets at heavy top weight) 5x165, 5x255, 5x345, then 4x5@415. No rest.
1b. SB Glute Bridge Hold 2x30s@BW. Rest 120-360 seconds.

Time 19:21

2a. 1 Arm Rotary DB Row 6x8 ea arm @ 90#. No rest.
2b. 100 Band Pull Aparts (as many reps as possible in ea set) 5x20@Green Band. Rest 120 seconds.

Time 18:43

3a. Barbell Fat Gripz Curls with Chains 4x5@65#BBL + 66# Chains. No rest.
3b. 3Way Sledge Hammer Wrist Work 3x8@10# Sledge. Rest 120 seconds.

Time 12:36

4a. Ab Rockers 3x10@BW. No rest.
4b. Barbell Reverse Wrist Curls 3x10@45
4c. Barbell Single Arm Wrist Curls 3x10@45 one long continuous set

Time 6:14

509

Training 07 December 2015

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 2x165 all with 60 seconds rest. Then 5x185, 5x205, 5x215 and 5x215. All with 120 seconds rest.

Time 17:35

  1. High Bar Barbell Back Squat 5x225, 5x225, 5x235, 5x235, 5x245 and 5x245. All with 120 seconds rest.

Time 15:43

  1. DB Flat Bench Press 4x6 at 70, 90, 120, 120

  2. DB Incline Press 4x8@70

Total time on 4 and 5 23:36

510

Training 10 December 2015

1a. Hex Bar Deadlifts 6x5@165, 255, 345, 400, 420, 420, 420.
1b. Double Leg SB Bridge Holds 3x60 seconds @BW with arms overhead.
1c. SL SB Bridges 3x30s ea leg.

Time 26:12

2a. Chin-ups 75 total reps @ BW. (8, 8, 6, 6, 6, 6, 6, 6, 6, 6, 6, 5)
2b. MB Alterating V-Ups 4x8@20#MB
2c. MB V-Ups 3x12@25#MB

3a. Feet Elevated Hip Lifts 3x25@BW
3b. Reverse Band Walks 2x40m@Black Band
3c. Lateral Suitcase Sit Ups 4x15 each side@BW

Time for all Rounds 2 and 3: 35:09

4a. DB SL RDL 3x8@60 each side
4b. DB Hammer Curls 3x8@60 each side.
4c. 4 Way Wrist Sledge Hammers 4x10@10# each arm.

511

Training 10 December 2015

1a. Hex Bar Deadlifts 6x5@165, 255, 345, 400, 420, 420, 420.
1b. Double Leg SB Bridge Holds 3x60 seconds @BW with arms overhead.
1c. SL SB Bridges 3x30s ea leg.

Time 26:12

2a. Chin-ups 75 total reps @ BW. (8, 8, 6, 6, 6, 6, 6, 6, 6, 6, 6, 5)
2b. MB Alterating V-Ups 4x8@20#MB
2c. MB V-Ups 3x12@25#MB

3a. Feet Elevated Hip Lifts 3x25@BW
3b. Reverse Band Walks 2x40m@Black Band
3c. Lateral Suitcase Sit Ups 4x15 each side@BW

Time for all Rounds 2 and 3: 35:09

4a. DB SL RDL 3x8@60 each side
4b. DB Hammer Curls 3x8@60 each side.
4c. 4 Way Wrist Sledge Hammers 4x10@10# each arm.

512

Training 12 December 2015

  1. Run 5k. Official time 31:31

  2. Barbell Back Squat 5x45, 5x135, 5x185, 5x225, 5x235, 5x245, 5x255 and 5x255.

  3. Barbell Front Squat 5x45, 5x135, 5x155, 5x165, 5x185 and 5x195

  4. Incline DB Bench Press 2x6@75, 4x6@90

  5. Dips 20, 13 and 12 @ BW.

513

Training 14 December 2015

  1. Barbell Complex Warmup 120x45

  2. Barbell Front Squat 5x45, 3x95, 3x135, 2x155, 5x185, 5x195 and 2x5@205.

Time 19:52

3a. Barbell Back Squat 3x135, 2x185, 2x225, 5x235, 5x245, 5x255, 5x255, 5x265 and 5x265.

3b. DB Flat Bench Press 6x80, 6x90, 6x120, 6x120 and 4x120.

3c. DB Flat Bench Flyes 3x10@30.

Time 42:28

Sent from my iPhone

514

Training 17 December 2015

1a. Chin ups 75 reps@ BW (10,10,10,10,7,7,8,7,6)
1b. Alternating V-Ups 4x8 each leg@25#MB
1c. V-Ups 3x12@25#MB

2a. Russian Leans 50 reps@BW (5,6,7,7,7,7,6,5)
2b. Feet Elevated Hip Lifts 3x25@BW each side
2c. Reverse Band Walks 2x40m@Black and Green Bands
2d. Lateral Suitcase Sit-ups 4x15@BW each side.

3a. 4Way Wrist Sledge Hammers 3x10@10# all 4directions/each side.
3b. 4Way Neck using Stability Ball on Wall 2x12@BW each direction.

515

Training 19 December 2015

  1. Barbell Complex 100x45

2a. Hex Bar Deadlifts 5x165, 255, 345, 400, 440 and 440
2b. Single Leg Stability Ball Glute Bridges 2x30 seconds@BW each side
2c. Double Leg Stability Ball Glute Bridges 2x60 seconds@BW with arms overhead

Time 24:18

3a. 1 Arm DB Rotary Rows 8x8@90 each side
3b. 100 Band Pull Aparts@Green Band 20, 15,15,15,15 and 20

Time 26:44

4a. Barbell Single Leg RDL 3x6@135 each side
4b. Fat Gripz Banded KB Curls 4x5@20kg each side off blocks

Time 13:22

  1. MB Slams 3x12@25#MB. Rest 60 seconds.

Time 3:06

516

Training 21 December 2015

1a. Airdyne X 5 minutes.
1b. Barbell Complex Warmup 100x45

  1. Barbell Back Squat 5x45, 5x95, 3x135, 3x185, 5x225, 5x275, 5x275, and 5x275.

Time 13:08

  1. Barbell Front Squat 5x45, 5x95, 3x135, 2x165, 4x5@185.

Time 17:11

  1. Double/Singles Flat DB Bench Press 6x80, 5x6@90

Time 13:58

  1. Incline DB Bench Press 8x70, 70, 70, 70

Time 6:50

6a. DB Sit-ups 3x10@60
6b. Single Leg DB Sit-ups 2x10@45 each leg

Time 6:51

517

Training 22 December 2015

  1. Airdyne Warmup X 5 minutes.

2a. Chin-ups 75 total. 8,8,6,8,7,7,6,6,5,6,4,4
2b. Alt V - Up 4x8 ea leg w/ 20lb ball
2c. V - Up w/20 lb ball 3x12 (couldn’t find the 25#).
2d. Barbell Good Mornings 8x45, 8x135, 8x155 and 2x8@165

Time 31:30

3a. Feet Elevated Hip Lifts 3x20@BW
3b. Reverse Band Walks 2x 40m@ green and black bands
3c. Lateral Suitcase Sit Ups 4x15 ea side@BW

Time 10:07

518

Training 26 December 2015

  1. Airdyne Warmup x 5 minutes.

2a. Barbell Back Squat 4x5@265
2b. Weighted Dips 3x12@BW+25
2c. Weighted Deadhang Chin-ups 6x5@BW+25
2d. KB Pullovers 4x10@32kg
2e. KB Side Bends 3x12@28kg

Time 33:44

519

Training 28 December 2015

  1. Barbell Complex Warmup 100x45

2a. Hex Bar Deadlifts 5x165, 5x255, 5x345, 5x375 and 3x5@400
2b. Single Leg Stability Ball Glute Bridges 3x30 seconds each leg.

Time 20:00

3a. DB Rows 6x10@90 each side.
3b. 100 Band Pull Aparts using black band 25,25,16,19,15

Time 15:31

4a. DB Single Leg RDLs 3x6@50 each side
4b. Fat Gripz Reverse Curls 8x45, 6x65, 6x65
4c. 4 way sledge hammer wrists 3x8@10# both sides and in all 4 planes

Time 15:57

5a. Barbell Fat Gripz Curls With Chains 4x5@65# bar + 66# of chain at top of movement.
5b. Sand Bag Russian Twists 3x12@20# bag each way.

Time 9:41

520

Training 29 December 2015

  1. Run 5k on trails 27:54