The Bastard Program

Training Training Logs
541

Training 06 February 2016

  1. Barbell Complex Warmup 100x45

  2. Sumo Deadlifts 5x5@135, 5x225, then 5x5@315. Lots of lower back, glute, adductor and abductor activation to try and alleviate some low back issues.

  3. TRX Leg Curls 6xBW then 4x6@BW+45

  4. TRX 1 Arm Row 5x5@20# Vest + 16# KB

5a. Weighted Ab Work 250 reps
5b. Fat Gripz Band KB Curls 3x8@35

542

Training 06 February 2016

  1. Barbell Complex Warmup 100x45.

  2. Barbell Back Squat 5x45, 5x95, 3x135, 3x185, 2x210, 2x245, 8x2@265 with 60 seconds rest between all sets.
    Time 20:31

  3. Barbell Bench Press 5x45, 5x95, 3x135, 2x165, 2x195, 8x2@210 all with 60 seconds rest.
    Time 18:05

4a. Half Kneeling Reactive Holds 2x30 seconds each side. Eyes closed on 2nd set
4b. Hanging Pike Holds 2x20 seconds followed by 2x25 Knees to Chest
Time 3:33

5a. DB Incline Elbows Out Extensions 4x8@35. No rest.
5b. DB Lateral Raises. 4x8@30. No rest. Repeat.
Time 3:16

  1. Hanging Knees to Chest Holds 2x10 seconds hold followed by 2x20 Knees to Chest followed by 2x10 seconds hold.
    Time 2:24
543

Training 09 February 2016

Fight Gone Wrong

For time:

60 seconds Snatch Grip High Pulls from Hang @135

1/2 Mile Run

60 seconds Double-Ended Bag Work

1/2 Mile Run

60 seconds RDLs + Shrug

1/2 Mile Run

60 seconds Double-Ended Bag Work

1/2 Mile Run

Pistol, rapid fire, 10 rounds. Each round outside 10 ring is one minute of jump rope. I had zero misses, Jack 2. So we did 2 minutes of jump rope

Time 19:59
Time with penalty 22:16

544

Training 10 February 2016

  1. Barbell Complex Warmup 100x45

  2. Adductor and Abductor ISO work.

  3. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 3x265, 3x295, 2x3@335. 60 seconds rest on first 6 sets. 120 seconds rest last 3 sets.
    Time 14:49

  4. Weighted Dips 5xBW+20# Vest, 3xBW+20# Vest+66# Chains, 4x3@BW+20# Vest+66# Chains+53#KB, 30xBW, 23xBW. Rest 60 seconds between each set.
    Time 9:29

  5. Lunge ISO Holds 60 seconds each side@BW+20# Vest then 60 seconds hold each side at BW.
    Time 6:23

  6. Extended Side Plank with KB Press 3x12@12kg. Rest 30 seconds. Repeat.
    Time 3:27

  7. Ab Wheel Rollouts Left 2x8, Right 2x8
    Time 2:55

545

Training 11 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 2x165, 3x187.5, 3x212.5 then 3x2@237.5. Rest 60 seconds on first 4 sets, 90 seconds on last 5.
    Time 20:23

  3. Single Leg RDL ISO hold with ball toss 3x12@6# each leg. 60 seconds rest.
    Time 4:46

  4. Weighted Chins 3xBW, 4x3@BW+66# Chains, 11xBW, 6xBw. All with 60 seconds rest.
    Time 8:48

  5. 45# Bumper Walks x 3 Walks down and back.
    Time 2:53

546

Training 13 February 2016

  1. Barbell Complex Warmup 100x45

  2. Sumo Deadlifts 3x5@135, 5x225, 5x315, 3x3@365.
    Time 15:53

3a. TRX Leg Curls 6xBW, 6xBW+30# Sand Bag then 3x6@BW+50# Sand Bag
3b. T Hold 3x30 seconds with Jack (my 85# son) on my back.
Time 9:03

  1. One Arm TRX Rows
    5x5@BW+20# Vest+24# KB
    Time 10:24

4a. Fat Gripz Banded KB Curls 3x8@44
4b. Core Work. All weighted. 250 reps.
4c. Sledge Hammer Wrist and Forearm work.
Time 18:34

547

Training 15 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 2x245, 5x280, 2x315, 2x350

  3. Bench Press 5x45, 5x95, 3x135, 2x165, 2x185, 2x205, 3x5@225

4a. Pike Holds 2x20 seconds and Knees to Chest 2x25 with 10 seconds hold at top of last rep.
4b. 4 Way Neck 3x12@20# SB each direction.

5a. DB Incline Elbows Out Extensions 4x8@40
5b. DB Side Raises 4x8@35

  1. Hanging Knee to Chest Hold 2x20 seconds and Pike Raises 2x10

  2. Half Kneeling Holds 2x 30 seconds each side. Eyes closed on second round.

548

Training 16 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Back Squat 5x45, 5x95, 3x135, 3x165, 2x185, 5x210, 3x245, 6x3@275. Rest 60 seconds.
    Time 25:24

  3. Single Leg RDL ISO Holds with Ball Toss 3x12@6#. Rest 30 seconds.
    Time 2:52

  4. Incline DB Bench Press 10x70, 10x80, 8x90. Rest 60 seconds.
    Time 6:03

  5. Weighted Chin-ups 4x3@BW+66# Chains. Rest 60 seconds. Then 8 reps, then 7@ BW.
    Time 7:43

  6. 45# Bumper Walks x 3 Down and Back.
    Time 3:57.

549

Training 20 February 2016

  1. Barbell Complex Warmup 100x45

2a. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 5x265, 3x300, 1x315, 1x335, 1x365, 1x385 (raw PR for me, barefooted, shorts and t shirt only)
2b. Dead Bugs 3x5@BW each side.
Time 42:35

3a. Snatch Grip High Pulls 3x135, 3x165, 3x3@185
3b. TRX Leg Curls 6xBW+30# SB then 4x6@BW+50#SB
Time 11:36

4a. 1 Arm TRX row 4x6@BW+20# Vest+35# KB
4b. ISO T-Hold 3x30 seconds @ Jack+20# Vest
Time 10:16

  1. Core work (weighted) x 10 minutes.
550

Training 20 February 2016

  1. Sprints from Belly 10x20 yards acceleration 10 yard deceleration. Rest 30 seconds. Repeat.

  2. Rest 3 minutes and repeat above for 10 more sprints.

  3. Grab 50# Sand Bag and walk perimeter of soccer field with bag extended above head on sidelines and resting on head on goal lines.

551

Training 23 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 3x155, 3x175, 3x200, 3x3@215. Rest 60 seconds on first 4 sets. 90 Seconds on last 5 sets. Time 16:04

  3. Incline Barbell Press 5x45, 5x95, 3x135, 3x155, 3x175, 3x200, 3x3@215. Rest 60 seconds on first 6 sets. 90 seconds on last 3 sets. Time 14:02

  4. Pike ISO Holds 2x20 seconds straight into 2x20 Hanging Knee Raises 2x25 with 10 seconds hold on top position on last rep. 90 second rest.
    Time 4:49.

5a. DB Incline Elbows Out Extensions 4x8@45. No rest.
5b. DB Lateral Raises 4x8@35. No rest. Repeat. Time 3:40

552

Training 24 February 2016

  1. Barbell Complex Warmup 100x45.

  2. Barbell Back Squat 5x45, 5x95, 3x135, 3x185, 5x210, 5x225, 8x2@245. Rest 60 seconds. Time 16:42

3a. Weighted Dip BWx3, 3xBW+ 20, 3xBW + 53, 4x3@BW+20# Vest + 66# Chain + 18#KB. Then 35xBW, 26xBW.
3b. Four Way Sledge Hammers for Wrist and Forearms 5x10 each way.
Time 14:14.

4a. Lunge ISO Holds 2x60 seconds @BW each leg. Rest 30
Seconds
4b. Extended Side Plank with KB Press 3x12@26#KB. Rest 60 seconds. Time 10:47

  1. Ab Wheel Rollouts 2x8@BW Right, 2x8@BW Left. Time 2:18
553

Training 27 February 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 3x165, 2x185, 1x205, 1x225, 1x235, 1x250, 1x265, 1x275(did not go deep enough).

3a. Snatch Grip High Pull from Hang 5x135, 5x185, 3x205, 3x3@225
3b. Single Leg RDL ISO Hold with MB Toss 3x12@6#MB each side.

4a. TRX Leg Curls 4x6@BW+50#SB
4b. TRX 1 Arm Row 4x5@BW+20#Vest+35#KB

5a. Extra Fat Gripz Banded KB Curl 3x8@35 each side.
5b. 1 Arm Banded Pushdowns3x8@Large Black Band
5c. Banded Ab Crunch 3x12@Large Black Band
5d. TRX Ts 3x8@BW+20#Vest

6a. Bumper Walks 3x45 each side down and back.
6b. Banded Punched 3x30 seconds.

554

Training 27 February 2016 part 2

Then we did two rounds of 10 sprints x 20 yards with 10 yard decelerations from the belly. Three minutes rest between each round. Then grabbed a 50 pound sandbag and walked the perimeter of the soccer field with bag overhead

555

Training 29 February 2016

  1. Barbell Complex Warmup 100x45

2a. Sumo Deadlift 5x135, 5x225, 5x315, 3x365, 3x2@385
2b. Walking DB Lunges 5x5@60 Each Leg.

3a. Stability Ball One Arm KB Press 4x8@53#. 3 second eccentrics.
3b. One Arm Barbell Row 5x4@135.

4a. Banded Kneeling Ab Crunch 5x10@Large Black Band.
4b. Seated MB Russian Twist with Legs Raised 4x12@25#MB.

556

Training 02 March 2016

Barbell Complex Warmup 100x45

1a. OH Squats 4x5@45, 75, 95, 115, 135. All wearing 20# Vest too.
1b. Weighted Chins 4x3@BW+20# Vest. Pull up, holds 10s then lower slowly.

2a. Weighted Dips 3x3@BW+20# Vest+ 33# Chains. 3x3@BW+20# Vest. Lower down, holds 10s in bottom position then explode up.
2b. Balance Back Toe Touch with Airplane Twist and hold (5s hold ea side) 2x3 each leg.

3a. Hanging Windshield Wipers 4x5ea way@BW
3b. DB Sit Ups 3x10@80

557

Training 05 March 2016

  1. Barbell Complex Warmup 100x45

2a. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 2x245, 2x255, 8x3@275, 3x3@315. 60 seconds rest between all. Time 19:41.
2b. Banded Rear Delts 8x5@Green Band Both Sides.

3a. Barbell Bench Press 5x45, 5x95, 3x135, 2x165, 2x185, 2x195, 2x205, 8x3@227.5. Rest 60 seconds.
3b. 4 Way Neck 2x12@30#SB each way.
3c. Banded Face Pulls 5x8@ Red and Yellow Bands. Time: 26:07

4a. Snatch Grip High Pull from Hang 5x135, 5x185, 3x225, 3x3@235
4b. Weighted Dips with ISO Holds 6x3@BW+20# Vest. 10 second holds in bottom position of each rep, then explode up!

Complete all 4 of the following with no rest:
5a. Banded Ab Rotations 4x8@Black Heavy Band each side
5b. Incline DB Skullies 4x8@45
5c. Hanging Pike Raises 4x8@BW
5d. Single/Double DB Front Raises 4x8@35
Time 9:41

558

Training 06 March 2016

  1. Warmup and Mobility:
    A Marches x 30 yards
    A Skips x 30 yards
    Long jumps x 5 jumps.

  2. Sprints from Belly 12x20 yards with 10 yard deceleration. Only rest is walk back to starting line. Tweaked left hammie, so stopped at 12 sprints.

559

Training 07 March 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 2x165, 2x185 then 6x2@205. All with 60 seconds rest. Time 13:31

3a. Incline Barbell Press 5x45, 5x95, 3x135, 2x165, 2x185 then 6x2@205. All with 60 seconds rest. Then 6x205.
3b. Weighted Chin-ups 4x3@BW+20# Vest. Hold top position for 10 seconds and lower slowly. Time 17:32

4a. Plate Push 5xDown and Back@70#
4b. Banded Ab Pulldowns 5x12@Black Band. Time 11:35

  1. MedBall Tabata. 8 rounds of 20 seconds work:10 seconds rest x 4 minutes. Med ball slam into med ball squat jump.
560

Training 09 March 2015

  1. Barbell Complex Warmup 100x45

2a. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 2x245, 2x265, 2x285 then 6x4@305 all with 60 seconds rest.
2b. Banded Rear Delts 5x6@Green Band each side. Time 23:04

3a. Weighted ISO Hold Dips 6x3@BW+33# Chains. Lower down slowly, hold for 10 seconds in bottom position and then explode up.
3b. Walking Lunges 3x5@70# each hand + 33# Chains. Rest 90 seconds. Time 11:34

4a. SB 1 Arm KB Press 4x6@ 53 each arm. 5 sec eccentric and 3 sec hold. Explode up.
4b. Hanging Windshield Wipers 4x5@BW. Time 14:38