The Bastard Program

Training Training Logs
561

Training 10 March 2016

  1. Barbell Complex Warmup 100x45

  2. Sumo Deadlift 5x135, 5x225, 5x315, 3x365, 3x2@395

3a. Russian Leans 5x5@BW+ Black Mini Band.
3b. 1 Arm Barbell Row 5x4@140

4a. Core Weighted Abs 100 reps.
4b. Balance Pad Toe Touches with Airplane Twist 3x3@BW each side.

562

Training 12 March 2016

  1. Barbell Complex Warmup 100x45

2a. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 2x245, 2x265, 2x285, 3x5@315
2b. Banded Rear Delts 5x6@Black Band

3a. Barbell Bench Press 5x45, 5x95, 3x135, 2x165, 2x195, 2x205, 3x5@230.
3b. 4 Way Neck 3x12@30# each direction.
3c. Banded Face Pulls 6x8@Black and Red Bands.

4a. Snatch Grip High Pulls from Hang 5x135, 5x185, 3x225, 3x3@245
4b. Banded Ab Rotations 4x8@Black and Green Bands each direction.

5a. Incline DB Skullies 4x8@45
5b. Hanging Pike Raises 4x8@BW
5c. DB Front Raises 4x8@35. No rest.

563

Training 14 March 2014

  1. Barbell Complex Warmup 100x45

  2. Barbell Front Squat 5x45, 5x95, 3x135, 2x165, 2x185, 2x205, 2x225, 3x2@245

  3. Barbell Incline Press 5x45, 5x95, 3x135, 2x165, 2x185, 2x205, 3x2@225

  4. Weighted Chinups 4x3@BW+25# Vest. Hold 10 seconds in top position and lower slowly.

  5. Plate Pushes 3xDown and Back @90#

  6. MedBall Tabata Slams into Jump Squats with 25# MB. 20 seconds work:10 seconds rest for 4 minutes.

564

Training 15 March 2016

  1. Barbell Complex Warmup 100x45

  2. Barbell Back Squat 5x45, 5x95, 3x135, 3x185, 3x225, 3x250, 6x3@275 all with 60 seconds rest.

3a. Weighted ISO Hold Dips 3xBW, 3xBW+20#, then 4x3@BW+53#, and 2x3@BW+20#. Lower down slowly and hold in bottom position for 10 seconds. Explode up.
3b. 4 Way Sledge Hammers 3x10@10# Hammer all four directions.
Then hold sledge at arms length overhead, lower to nose, extend back overhead.

4a. Walking DB Lunge 3x5@70 each side + 20# Vest.
4b. Stability Ball 1 Arm KB Press 4x6@53# with 5 seconds eccentric and 3 seconds ISO hold and explode up.

  1. Hanging Windshield Wipers 4x5@BW.
565

Training 15 March 2016

  1. Hill Sprints x5 plus walk to and from hill.
566

Training 17 March 1016

  1. Barbell Complex Warmup 100x45

2a. Sumo Deadlifts 5x135, 5x225, 5x315, 2x365, 2x385, 3x2@405
2b. ISO Hold RDL with MB Toss 3x12@8# each side.

3a. Russian Leans 5x5@Black Mini Band
3b. 1 Arm Barbell Row 5x4@145 each side

4a. Balance Pad Toe Touch With Airplanes 2x4 each way
4b. Core 250 reps.

567

Training 19 March 2016

  1. Barbell Complex Warmup 100x45

2a. Barbell Back Squat 5x45, 5x95, 3x135, 2x185, 2x225, 2x245, 2x275, 2x295, 3x6@315
2b. Banded Rear Delts 8x5@Green Band.
2c. Static Back Squat holds 2x15 seconds@415

3a. Bench Press 5x45, 5x95, 3x135, 2x165, 2x185, 2x205, 3x6@230
3b. Banded Face Pulls 8x8@Green and Red Bands
3c. SB 4 Way Neck 3x12@30# each direction.

4a. Snatch Grip High Pull from Hang 5x135, 5x185, 3x3@225
4b. Banded Ab Rotations 4x8@Green and Black Bands

5a. Incline DB Skullies 4x8@45
5b. Pike Raises 4x8@BW
5c. DB Front Raise 4x8@35
5d. DB Hammer Curls 4x8@60