The Bastard Program

Training Training Logs
521

Training 30 December 2015

  1. Barbell Complex Warmup 100x45

2a. Barbell Front Squat 3x95, 3x135, 3x165, 5x185, 5x195, 5x205, 5x205
2b. DB Incline Press 4x8@90

Time 23:05

3a. Barbell Back Squat 5x225, 5x235, 5x245, 5x255, 5x265, 5x265
3b. Double/Single DB Flat Bench 5x6@90

Time 24:45

4a. Y-W-Ys with forehead on floor 3x8@BW
4b. Thoracic Extension on Stability Ball 3x8@BW
4c. TRX Ab Fallouts 3x8@BW

Time 10:06

522

Training 02 January 2016

Airdyne Warmup X 5 minutes.

1a. Standing Barbell Calf Raises off Blocks with 2 second hold in bottom position 8x45, 8x135, 3x8@225
1b. Barbell Calf Jumps 20x45, 4x30@55

Time 9:05

2a. Weighted Deadhang Chin Ups 6x5,5,5,5,4,4,4 @BW+33# Chains
2b. Weighted Knuckle Push-ups 4x10@BW+33# Chains
2c. Alt V - Up 4x8 each leg with 30# Sandbag
2d. Alt V- Up w/25 lb ball 3x12@30# Sandbag

Time 24:00

3a. Snatch Grip SLOW pull to knees + explode to high pull 3x95, 3x145, 3x145, 3x145
3b. Lateral Suitcase Sit-ups 4x15@BW each side

Time 12:54

4a. DB Incline Skullies 12x35, 2x12@40 each side
4b. DB Hammer Curls 3x6@70 each side
4c. Reverse Band Walks 2x down and back@2 Black Bands
4d. Barbell Fat Part Squeeze 3x20 seconds each hand

Time 11:42

523

Training 04 January 2016

Barbell Complex Warmup 100x45

  1. Barbell Back Squat 5x45, 3x135, 3x185, 6x215, 6x230. Then 8x2@245 with 60 seconds rest.

Time 22:25

  1. Barbell Bench Press 3x135, 6x165, 6x185. Then 8x2@195.

Time 13:32

3a. Banded Ab Rotation 4x10 (5ea way)@ Black Band
3b. DB Incline Tricep Extensions 3x10@45, 10@40
3c. KB Toe Touches 4x10@32kg
3d. DB Front Raise 2x10@30, 2x10@25

Time 12:06

524

Training 05 January 2016

Airdyne Warmup x 5 minutes.

  1. Barbell Back Squat 5x45, 3x135, 3x185, 3x225, 2x245, 2x262.5 with 60 seconds rest. Then 8x3@280 with 75 seconds rest.

Time 25:46

2a. Weighted Dip 5@BW, 6x5@BW+66#Chains. Rest 30 seconds.
2b. T Bar Rows 8x160, 4x8@205 with 30 seconds rest. Keep all chains across torso in bandolier fashion throughout all sets.

Time 11:42

3a. Banded Ab Pulldowns 5x10@ Black Band and Green Band.
3b. Fat Bar Squeeze 3x20 seconds each hand.

Time 7:43

525

Training 07 January 2016

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

  1. Barbell Front Squat 3x95, 3x135, 2x150, 2x162.5. Then 8x2@175 with 60 seconds rest.

Time 16:22

  1. Incline Barbell Bench Press 10x45, 3x95, 3x135, 2x150, 2x162.5 then 8x2@175 with 60 seconds rest. Using various grip widths.

Time 15:22

4a. DB Single Leg RDLs 4x6@33# Chains + 70# DB each side.
4b. Deadhang Weighted Chinups 6x5@BW+33# Chains. Leave chains in place during all sets. Rest 45 seconds. Repeat.

Time 14:56

  1. Extra Fat Gripz DB unilateral Walks 45#x100 yds
526

Training 11 January 2016

Airdyne Warmup X 5 minutes.

Barbell Complex Warmup 100x45

  1. Barbell Back Squat 5x45, 3x135, 3x185, 2x225, 2x245, 2x262.5. Then 6x4@287.5 with 75 seconds rest.

Time 20:04

  1. Barbell Bench Press 3x135, 3x165, 3x185, 2x192.5, 2x207.5 then 8x3@220 with 60 seconds rest.

Time 19:08

3a. Banded Ab Rotation 4x10 (5ea way)@ Black Band
3b. DB Incline Tricep Extensions 4x10@45
3c. KB Toe Touches 4x10@32kg
3d. DB Front Raise 4x10@30Training 04 January 2016

Barbell Complex Warmup 100x45

  1. Barbell Back Squat 5x45, 3x135, 3x185, 6x215, 6x230. Then 8x2@245 with 60 seconds rest.

Time 22:25

  1. Barbell Bench Press 3x135, 6x165, 6x185. Then 8x2@195.

Time 13:32

3a. Banded Ab Rotation 4x10 (5ea way)@ Black Band
3b. DB Incline Tricep Extensions 4x10@45
3c. KB Toe Touches 4x10@32kg
3d. DB Front Raise 4x10@30

Time 12:06/ 9:14 this week. Almost 3 minute improvement, but with more weight, from last week!

527

CV Training 13 January 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 3x165, 2x187.5, 2x200, then 4x2@212.5 all with 60 seconds rest.

Time 16:33

  1. Incline Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 2x187.5, 2x200, 4x2@212.5 all with 60 seconds rest.

Time 14:03

4a. Single Leg DB RDL 4x6 each leg@70s + 33# Chain. Rest 45 seconds.
4b. Deadhang Weighted Chin-ups 6x5@BW+33# Chain. Rest 45 seconds.

Time 14:23

  1. Super Fat Grip 1 Arm DB Carry. 45#DB + Red Fat Gripz. 200 yards.

Time 3:16

  1. MB Tabata. MB Slam into Squat Jump. 8 Rounds of 20 s work 10 s rest using 25#MB.

Time 4:00. Duh.

528

Training 14 January 2016

  1. Airdyne Warmup x 5 minutes.

  2. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 2x245, 2x262.5 all with 60 seconds rest. Then 4x5@280 with 90 seconds rest.

Time 22:06

3a. Weighted Dips 3xBW, 3xBW+20# Weight Vest, 3xBW+20# Weight Vest+33# Chains then 6x5@BW+66# Chains+20 Weight Vest. No rest.
3b. Four way sledge hammers for wrists and forearms. 6x10@10# hammer all 4 directions. No rest.

Time 9:36

4a. T Bar Row 10x180 then 4x8@225. Rest 45 seconds.
4b. Banded Ab Pulldowns 5x10@Black + Red Bands. Rest 45 seconds.

Time: 12:30.

529

Training 16 January 2016

  1. Barbell Complex Warmup 100x45.

  2. Super Hex Deadlift 5x165, 5x255, 5x345, 5x400, then 3x5@410. Rest 120 seconds.

Time 18:12

  1. Russian Leans 4x3@BW+Black Thin Band. Rest 90 seconds.

Time 7:53

4a. Rotary DB Rows 6x5@130 each side
4b. Banded Face Pulls 3x12@ Black Band. Rest 90 seconds.

Time 11:49

5a. Heavy DB Rear Raises 4x8@30
5b. Y-W-Ys 3x5 with 2 seconds hold each position. Rest 30 seconds.

Time 7:39

  1. Core Circuit 250 reps. All with 53# KB. Lots of variety. Plus Ab Rockers 3x5. Plus 2x 15# plate hold knees to chest for 15 seconds.

Time 11:55

530

Training 18 January 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Back Squat 5x45, 5x95, 3x135, 3x165, 3x185, 3x215, 3x227.5 all with 6o seconds rest. Then 8x3@245 all with 60 seconds rest.

Time 18:46

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 3x177.5 all with 60 seconds rest. Then 8x3@200 with 60 seconds rest and varied grip widths.

Time 16:24

4a. Banded Ab Rotation 4x10@Black Band. No rest.
4b. DB Incline Extension 4x10@45. No rest.
4c. KB Toe Touches 4x10@70. No rest.
4d. DB Front Raises 4x10@30. No rest. Repeat.

Time 8:38.

531

J Dunns Fight Gone Wrong Circuit:

1 minute bag work, 1/2 mile run, 1 minute snatch grip high pulls@ 135, run 1/2 mile, 1 minute bag work, 1/2 mile run, 1 minute knuckle push-ups, 1/2 mile run. Then 10 pistol shots on target. Each miss is 1 minute jump rope.

Time 20:24

I had zero pistol misses.

532

Training 20 January 2016

  1. Airdyne Warmup x 5 minutes.

  2. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 6x245, 6x262.5 all with 60 seconds rest. Then 4x6@280 with 90 seconds rest.

Time 19:38

3a. Weighted Dips 3xBW, 3xBW+20# Weight Vest, 3xBW+20# Weight Vest+33# Chains then 6x5@BW+66# Chains+20 Weight Vest. No rest.
3b. Four way sledge hammers for wrists and forearms. 6x10@10# hammer all 4 directions. No rest.

Time 11:55

4a. T Bar Row 10x180 then 4x8@235. Rest 30 seconds.
4b. Kneeling Banded Ab Pulldowns 5x10@Black + Red Bands. Rest 45 seconds.

Time: 10:54

533

Training 21 January 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 3x150, 3x162.5, then 8x3@175 all with 60 seconds rest.

Time 16:58

  1. Incline Barbell Bench Press 5x45, 5x95, 3x135, 3x150, 3x165 then 8x3@175 all on the top of every minute and varied grips.

Time 12:44

4a. Single Leg DB RDL 4x6 each leg@70s + 33# Chain. Rest 45 seconds.
4b. Deadhang Weighted Chin-ups 6x5@BW+33# Chain. Rest 45 seconds.

Time 13:48

  1. Super Fat Grip 1 Arm DB Carry. 45#DB + Red Fat Gripz. 200 yards.

Time 2:55

  1. MB Tabata. MB Slam into Squat Jump. 8 Rounds of 20 s work 10 s rest using 25#MB.

Time 4:00. Duh.

534

Training 23 January 2016

  1. Isometric Lower Back, Quads, Glutes, Hammies, Adductors and Abductors to help relieve some lower back pain.

  2. Ab Circuit. 250 reps of MB V Ups, MB Single Leg V Ups, Lateral Suitcase Sit-ups, MB Toe Touches and MB Twists. 25# MB used.

3a. Single Leg KB RDLs 6x5@70 each leg.
3b. Banded Russian Leans 6x3@Thin Black Band.

  1. DB Rows 6x5@140

  2. DB Bent Over Rear Raises 3x10@30. X

535

Training 25 January 2016

  1. Barbell Complex Warmup 100x45

  2. Hip Adductor and Abductor movements. 3x5 each movement.

  3. DB Split Squats 5x30 each side on 5 seconds lower, 1 second hold in bottom and 5 second raise. Then 4x5@50 each side on same tempo. 90 seconds rest.

Time 16:10

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 5x192.5, 5x207.5, 4x5@232.5. Rest 75 seconds.

Time 21:01

5a. Banded Ab Rotation 4x10@Black Band. No rest.
5b. DB Incline Tricep Extensions 4x10@45. No rest.
5c. KB Tor Touches 4x10@70#. No rest.
5d. DB Front Raises 4x10@30. No rest. Repeat.

Time 7:25

536

Training 27 January 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 4x165, 4x175, 6x4@187.5 all with 60 seconds rest.

Time 19:00

  1. Barbell Incline Press 5x45, 5x95, 3x135, 4x165, 4x175, then 6x4@187.5 all with 60 seconds rest.

Time 18:17

4a. Weighted Deadhang Chin-ups 6x5@BW+33# Chains. Rest 45 seconds.
4b. Single Leg DB RDLs 4x6@70+33# Chains. Rest 60 seconds.

Time 14:06

  1. Extra Fat Gripz DB Carry 200 yards alternating hands@45#

Time 3:12

  1. Med Ball Tabata MB Slam into MB Squat Jump 20 seconds work 10 seconds rest for 4 minutes using 25# MB.

Time 4 minutes.

537

Training 28 January 2016

  1. Barbell Back Squat (light). 5x45, 5x95, 5x135, 5x185, 5x205, 4x5@225. Rest 60 seconds.

2a. Weighted Dips 7x5@BW+66# Chains+20#Weight Vest
2b. 4 Way Wrist Sledge Hammers 6x10@10# each hand, each way.

3a. T Bar Rows 4x8@245
3b. Banded Ab Pulldowns 5x10@Black and Red Bands. Done SUPER SLOW.

Time 47:34

538

Training 30 January 2016

  1. Barbell Complex Warmup 100x45

2a. Regular Hex Bar Pulls 5x135, 5x225, 5x315, 2x3@405
2b. Russian Banded Leans 5x4@BW+Thin Black Band

  1. DB Rows 5x6@140

  2. Rear DB Lateral Raises 4x8@35

  3. Weighted Ab Work 250 reps.

539

Training 01 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 5x245, 5x265, 3x5@297.5. 60 seconds rest first 5 sets. Then 120 seconds rest on second 5.

Time 24:41

  1. Barbell Bench Press 5x45, 5x95, 3x135, 3x165, 5x192.5, 5x205, 4x5@232.5. 60 seconds rest on first 5 seconds and 120 seconds on last 4.

Time 20:35

  1. Hanging L Sits x 20 seconds into Hanging Knees to Chest x25. Rest 30 seconds. Then Hanging L Sits x 20 seconds.

  2. Half Kneeling anti rotations x manual resistance.

6a. DB Lateral Raises 4x8@30. No rest.
6b. DB Incline Elbows Out Extensions 4x8@30. No rest. Repeat.

Time 3:46

540

Training 02 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 4x165, 4x175 all with 60 seconds rest. Them 3x4@210 with 90 seconds rest.

Time 12:38

  1. Incline Barbell Press 5x45, 5x95, 3x135, 4x165, 4x175 all with 60 seconds rest. Them 3x4@210 with 90 seconds rest.

Time 12:31

  1. Single Leg RDL ISO Hold with MB Toss perpendicular to wall 3x12@4# each side.

Time 2:42

  1. Weighted Chins 4x3@BW+66# Chains then 2x Max reps (8, 7) all with 60 seconds rest.

Time 6:57

  1. 45# Bumper Walks x3 down and back.

Time 3:37