Training with Josh Again

Training Powerlifting
61

10/30/11 three board close grip 45 x 15, 135,185,225,285 x 6,6,12 Josh gave me the ok to push the reps on the top set since deload week is coming up.

Band pull aparts minis x 15,15,15
Is,Ts,us 10 x 15,15,15
Tate press 40 x 15,15,15,15,15
Leg raise. Bent legs x 12,12,12
Leg raise legs st. X 9,9,9

11/1/11. Ssb squat 82 x 6,6 132,172 x 5. 222 x 3, 262 x 3, 312 x 1, 352,372 x 3 , 392 x 5. Josh said I could push reps since I’m coming on a deload week.

Pause squats close stance 292 x 4,4
Bulgarian split squats 95 x 12,12,12 . Never did these before and hand to hold on to the rack to balance
.
Single leg glute bridges x 15,15,15 each side
Suitcase deadlifts 185 x 5,5,5 each side
Plate twists 25 x 10,10,10

62

11/3/11 deficit deadlifts 3.5" platform 45 x6,6,6. 135,185,225 x 5, 275 x 1, 315,375,425,345 x 5

Speed deadlifts 410 x 3,3,3 thirty, thirty, and 45 seconds rest

Bent over row 245 x 6,6,6
Shrug. 360 x 12,12,12
Band resisted clam shells two small bands x 12,12,12
Reverse hypers 50 x 6,6,6 done 4-1-4 tempo
Spread eagle situps 10 x 8,8,8

63

i was on a deload week and busy. I’ll be on week thirteen and start updating again thursday.

64

11/21/11 bench 45 x 20, add three bd fir close grip 135,185,245,300 x 6,6,6
Band pull aparts minis x 15,15,14
Is,ys,Ts 10 x 15,15,15
Incline extendions 75 x 15,15,15,15,15
Leg raise bent knees x 12,12,12
Leg raise st x 9,9,8

11/22/11. Warmup
Ssb 82 x 6,6. ,132,162,212 x 3, 262,312 x 1 , 365,410 x 3 pr with ssb raw free squatting.
Depth was hard today, strained my right adductor hiking Saturday
Speed squat ssb 300 x 5,5,5,5,5
Pause ssb 300 x 4,4
Barbell hip thrusts 185 x 12,12,12
Ghr with mini x 11,11,11,11
Suitcase deadlift 195 x 5,5,5 using straps here
Plate twists 25 x 10,10,10

65

11/23/11 TWO BAORD 45 X 20 REGULAR BENCH ADD TWO BOARD 135,185,225, 275 x 6, 320 x 3, 340 x 1,2 reps. Was very tired and all over the place on boards. I got stuck on the second, got up, reset and did the other two. A few weeks ago I did 340 x 5 btw. this past weekend I was up the hunting camp and got screwed up sleeping on an old couch. I thne pulled my right nadductor sliding around on a side hill. Just enough to get myself sore and unrested.

360 x 1, was supposed to be six. See excuses above. 300 x 8, five bd 370 x 5,4
shoulder box 15 x 10,10,10,10
mini band pull aparts x 15,15,15,15
jm press swiss bar, weird exercise here 115 x 10,10,10,10,10
hammer curls 75 x 6,6
iso prone abs 1 min, three sets

11/26/11 45 x 6,6 135,185,225 x 3, 275,315,365 415 x 1, 480 x 3, raw very fast, used belt
speed pulls 405 x 3,3,3,3,3,3 bent over to pull at 45 seconds rest, not to bad like early this year.
sumo jump stretch platform 320 with monster minis, NFW!! below knees, used minis 320,350 x 1 not bad. Tension st top with the minis is 550-570, 580-600 respectively at the top. I have four srnds overt he bar on each side and it’s big on tension.

bent over row 255 x 6,6,6
shrug 375 x 12,12,12
clamshells two short bands x 12,12,12
reverse hyper 50 x 6,6,6 done 4-1-4 tension
spread eagle situps 10 x 8,8,8

Im very confident of 650 + at the end of this cycle. Bodyweight is app. 205-208. Since I have no meet scheduled I won’t cut weight.

66

12/5/11 bench 45 x 20, 2 bd 135,185,225,275,275,275 x 6 raw paused 275 x 9 same way
Five bd close grip more narrow, fingers inside rings, raw paused 315 x 3,3
Shoulder box 20 x 8,8,8,8
Jim press Swiss bar 120 x 10,10,10,10,10
Hammer strength 75 x 8,8
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute, three sets
Dropped weight down due to left shoulder pain . I was back sliding so I dropped the weight a d will work on form.

12/6/11 btw , the training gap was due to deer season

Ssb 82 x 6,6. 132,172,212,262 x 3, 312 x 1, 365 , 422 x 3 good depth and power. Done raw with belt and knee sleeves
Speed ssb 305 x 3, 6 sets one minute rest.
Pause oly ssb 312 x 4,4
Hip thrusts w barbell 195 x 12,12,22
Ghr w minis x 12,12,12,12
Single leg glute bridges x 15,15,15
Suitcase deadlifts 200 x 5,5,5
Plate twists 25 x 10,10,10

67

Deadlift day. Warmup ,45 x 6,6, 135,185,225 x 3 ,275 x2,315,365,405 x 1 ,500 x 3. Need to get my hips down more. First was slower than I’d like.

Speed deadlifts 405 x 3, 8 sets. Dropping to the bar at 45 seconds. Sets were done by one minute after the last rep of the prior set.
Deadlift against doubled minis . 340,370 x 1 ,was supposed to be 330,360 but I misloaded the first set so I went up thirty for set two . Weight at the top was 570 and 600 respectively

Bent over row 260 x 5,5,5
Shrug 390 x 12,12,12
Band resisted clam shells two shirt bands x 12,12,12
Reverse hypers 50 x 6,6,6 done 4-1-4 tempo.
Spread eagle situps 25 x 6,6,6
Should be back on schedule, hunting season is over .

68

Was lazy about updating this. My shoulders were pretty beat up and kept tweaking my left knee.

Josh has me on a reduced load for upper body and told me to use briefs and wraps for my ssb work.

The deadlift is going well. I hit and easy 540 double last week followed by five triples with 455 with ninety seconds rest.
This week is a 560 double followed by 465 x 3, five sets, ninety seconds rest.

69

Keep posting man. I’m following along.

70

1/20/12 safety squat bar. Warmup. 82 x 6,6 used old metal briefs from beginning . Banged up right groin and left knee .
132,172,212,262 x 2 , 312 x 1 , 382,442 x 2 easy, used loose metal wraps. Sets were easy and no knee or groin issues

Speed squats 312 x 3,3,3,3,3. Used briefs, one minute rest easy
Olympic pause squats. 317 x 3,3. Briefs, also easy
Barbell hip thrusts. 215 x 12,12,12
Ghr with minis. X 12,12,12,12
Single leg glute bridges. 25 x 15,15,15 each leg
Suitcase deadlifts. 200 x 5,5,5
Plate twists. 25 x 10,10,10

71

1/20/12 safety squat bar. Warmup. 82 x 6,6 used old metal briefs from beginning . Banged up right groin and left knee .
132,172,212,262 x 2 , 312 x 1 , 382,442 x 2 easy, used loose metal wraps. Sets were easy and no knee or groin issues

Speed squats 312 x 3,3,3,3,3. Used briefs, one minute rest easy
Olympic pause squats. 317 x 3,3. Briefs, also easy
Barbell hip thrusts. 215 x 12,12,12
Ghr with minis. X 12,12,12,12
Single leg glute bridges. 25 x 15,15,15 each leg
Suitcase deadlifts. 200 x 5,5,5
Plate twists. 25 x 10,10,10

72

Weight is at 205. 1/22/12. Three bd close grip 205 x 6,6,6

Band pull apart minis x 15,15,15
Is, ys,ts. 10 x 15,15,15
Tate press. 35 x 15,15,15,15,15
Leg raise bent x 12,12,12. St x 9,9,9

1/24/12. Deadlift 45 x 8,8 135 x 3 , 185 x 3, 225 x 2
275 x 1 , 315,365,405 x 1 , 465 x 1 , 560 x 2, rep pr
Speed dls ninety seconds rest 465 x 3,3,3,3,3
Block pulls below knees. 525,590 x 1
Yates rows. 170 x 5,5,5
Shrugs 420 x 12,12,12
Band resisted clamshells. Two short bands x 12,12,12
Spread eagle situps 25 x 6,6,6

73

1/26/12 light upper body. Kind of a waste to log the upper body workouts, they’re just maintenance now, but here goes.

two board 200 x 8,8 paused raw, shoulder box 20 x 10,10,10,10 swiss bar JM press 140 x 10,10,10,10,10
zottman curls 40 x 10,10 band pull aparts minis x 15,15,15,15,15
iso prone abs 3 sets, one minute each

74

2/2//12 safer squat bar, used loose briefs due to groin issues, loose wraps last two sets
82 x 6,6 132 x 2, 192 x 2, 242,282 x 2, 332 x 1, 387,447 x 2
Speed squat ssb 322 x 3,3,3,3,3. Oly pause squat 327 x 3,3
Barbell hip thrust 225 x 12/,12,12. Glute bridge single leg 25 x 15,15,15
Ghr w minis x 12,12,12,12
Suitcase deadlifts 200 x 5,5,5
Plate twists 25 x 10,10,10

75

2/2//12 safer squat bar, used loose briefs due to groin issues, loose wraps last two sets
82 x 6,6 132 x 2, 192 x 2, 242,282 x 2, 332 x 1, 387,447 x 2
Speed squat ssb 322 x 3,3,3,3,3. Oly pause squat 327 x 3,3
Barbell hip thrust 225 x 12/,12,12. Glute bridge single leg 25 x 15,15,15
Ghr w minis x 12,12,12,12
Suitcase deadlifts 200 x 5,5,5
Plate twists 25 x 10,10,10

76

2/2/12 three bd close grip 185 x 6,6,6
Band pull aparts minis x 15,15,15
Is,ys,ts 10 x 15,15,15. Tate presses 35 x 15, five sets
Leg raise knees bent x 12,12,12 legs st x 9,9,9

2/7/12 warmup , 45 x 8,8 155 x 2, 205 x 2 , 265,315,375,425,485 x 1, 570 x 2, rep pr
Speed dls 465 x 3,3,3,3,3 ninety seconds rest
Yates rows 175 x 5,5,5. Shrug 430 x 12,12,12
Band resisted clamshells two short bands x 12,12,12
Reverse hyper done 4-1-4 tempo 50 x 6,6,6
Spread eagle situps. 25 x 6,6,6

77

Just did a deload week, not a big deal. Starting regular week tomorrow.
Been doing band dislocations and it’s been helping my shoulders a lot. I’ve also added in bodyweight squats for my sore adductors , bands around the knees. That also has been helping.

78

2/21/12/. ;45 x 15 add 2 bd 135,185,225,225 x 8.
Done raw, paused. Shoulder better to some degree.
Shoulder box 20 x 10,10,10,10
Reverse grip two bd 155 x 10,10
Hammer curl 60 x 10,10
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute each set was listed , I did two sets ninety seconds

79

2/21/12/. ;45 x 15 add 2 bd 135,185,225,225 x 8.
Done raw, paused. Shoulder better to some degree.
Shoulder box 20 x 10,10,10,10
Reverse grip two bd 155 x 10,10
Hammer curl 60 x 10,10
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute each set was listed , I did two sets ninety seconds

80

2/23/12
Ssb squats warmup, put on briefs 82 x 6,6
132 , 192,242,282,332 x 2 use belt here, 397,457 x 2 used light wraps
Ssb squats speed against minis 282 x 2, 5 sets rested 30-60 seconds
Olympic pause squats 330 x 3,3
Barbell hip thrusts 250 x 6,6,6 ghr w minis x 12,12,12,12
Single leg glute bridges 25 x 15,15,15 each leg
Suitcase dls, tricep on right cramped bad first ramp, bagged these
Plate twists 25 x 10,10,10

2/25/12
Three bd close grip 45,135,190 x 6,6,6
Mini bands pull aparts x 15,15,15
Is,ys,ts 10 x 15,15,15 incline tricep ext 30 x 15,15,15,15,15
Leg raise bent x 12,12,12. St x 9,9,9