Brian that looks like a brutal program. I would break in less than a week trying it. On top of that today’s session in less than an hour looks like cardio in addition to strength training. Nice work and good luck, I will be following your progress with interest
General Basler,
I did it in an hour because I hated it so much. Thanks for the compliment though, I appreciate it.
Today
Bench - Barx10, 135x8, 225x5, 275x3, 325x2, 350x2, 380x2 (all pauses)
Squat- 135x5, 225x3, 315x3, 405x2, 455x2
BBell Shrugs- 315x8x8x8
Deads- 185x3, 275x3, 365x3, 415x1, 465x1
Now that’s a lot of great volume hitting all the big lifts and more.
GV,
Thank you, I will ride this until I collapse and start shitting myself (again).
Today
Mixed up a bit for fun but the bones remain the same.
Bench - Bar x10, 135x8, 225x5, 275x3, 335x2, 365x2, 385x2 (all pauses)
Squat- 135x5, 225x3, 315x3, 405x2, 460x2
Pulldowns- weights x8 x6 x5
DBell Rows- 100x8x8
Curls (light for rehab)- 40x8x8
[quote]BrianHanson wrote:
Today
Day one of my personal 10,000 kb challenge, utter disaster, I am woefully under prepared cardio-wise for this.
.[/quote]
I had the same experience with this challenge. My low back was killing me and I was way too out of shape to think I could even do a 100 kb challenge.
NHLFTR,
I have developed a healthy fear of the KB Swing now, I’m not sure if that was the intent of the program but that is where I am at with it now.
Today
Week 1 in the books, I will be taking at least Saturday off, Sunday is still up in the air. After one week I don’t have any new aches and pains so I will consider this a soft win.
Bench- bar x10, 135x8, 225x5, 275x3, 335x2, 365x2, 385x1
Squat- 135x5, 225x3, 315x2, 405x2, 465x1
Deads, 225x3, 315x1, 405x1, 455x1
A very low volume/low intensity day, I just felt like getting some work in.
Brian hope you have a successful lifting year!
OG,
Thanks, I give it a month.
Today Sunday 1/12
Nice and easy warm up day for the week (terrible idea, but I really wanted to deadlift today), I read “Deadlift Dynamite” Friday night and I have been itching to put the ideas to work so…
Bench-135x8x8, 225x5, 275x3, 335x2, 365x2
Squat- 135x5, 225x3, 315x2x2x2 (Pause Squats)
Deads- 135x3, 225x3, 315x1, 405x1, 455x1, 495x1, 545x1, 595x0 (it drifted away from me and stalled out at my knees I almost did a flip)
KBell Swings- 55lb x20
I think I have been deadlifting incorrectly for 2+ years now, I hit 620 in 2012 (2011?) and since then I seem to have been stuck or worse, going backwards. Hopefully the ideas in the book will help me break through to the high 600’s (or low 7’s) this year.
A 700 pull would be awesome. That’s PeteS territory. Great work in here, keep it up.
jjack,
a 700 pull would indeed be awesome, I was typing crazy last night, I should probably pull 600 again before I go off the deep end like that.
Today Monday 1/13
Bench bar x10, 95x10, 135x8, 225x5, 275x3, 335x2, 365x2, 385x1
Squat- 135x5, 225x3, 315x2, 405x2, 470x1
Rack Pulls- 135x4, 225x3, 315x1, 405x1, 455x1
Took it easy this morning since yesterdays workout was later in the day, nothing like 14 hours between squats and deads to make you appreciate couches.
1/14/14
Bench- bar x10, 135x8x8, 225x5, 275x3, 340x2, 370x2, 390x2
Pause Squats- 135x5, 225x3, 315x2x2
Workout was late last night which essentially screws up todays workout so…
Today I will be doing BJJ and rock climbing so I may take the day off from weights depending on how compulsive I feel.
How do you do BJJ and rock climbing after all that lifting and screwed up sleeping? You must have incredible conditioning.
GV,
I almost shit myself laughing at the “incredible conditioning” thing, no I can do this because I am retired (and heavily medicated), plus everything is in my gym meaning it is convenient. This AM I benched and did squats (light-ish) then walked through a door where on the other side Jon Fitch (yes that Jon Fitch formerly of the UFC now in the WSOF) is teaching BJJ, then after that I walk around a corner, slap on a harness and climb the rock wall (of which there is 6000 sft of separate climbs, I do the easy one), then I go home and cry.
Today
Bench- bar x10, 135x8, 225x5, 275x3, 340x2x2x2x2
Pause Squats- 135x5, 225x3, 315x2x2x2
Then I did the stuff above.
Glad to see you backed off on the daily deads. Pulling the numbers you were each day was bound to lead to trouble.
I have gym envy. Solid work in here.
DBasler,
It was just the result of a time crunch, they are back on the menu today.
JJack,
Thanks, I always wanted a gym like this, it makes training a real treat.
Today
Bench- 135x8x8, 225x5, 275x3, 340x2, 370x2, 390x2
Squat- 135x5, 225x3, 315x2, 405x2, 475x1, 500x1
Deads- 155x3, 245x2, 335x1, 425x1
Super fast workout, I left feeling like I didn’t do shit and now after reading what I did I understand why I felt that way.
Yesterday
Bench- bar x10, 135x8x8, 225x5, 275x3, 345x2, 375x2 (felt slow so I stopped)
Squat- 135x5, 225x3, 315x2, 405x2, 475x1
Deficit Speed Deads- 225x2, 315x2, 405x1x1x1
Today
Bench- 135x8x8, 225x5, 275x3, 345x2, 375x2, 395x2
Squats- 135x5, 225x3, 315x2, 405x2, 475x1, 525x1
Speed Deads- 225x2, 315x2, 405x2, 425x1x1
Felt crappy the past 2 days and it has affected my workouts, hopefully tomorrow is better.
Mr. Hanson, I want to feel crappy and double 395 benching and squat 525.
Who the F and I’m trying to kid, I would be thrilled to do either one of those things on my best day.
Today
Bench- 135x8x8, 225x5, 275x3, 345x2, 375x2, 395x2
Squat- 135x5, 225x3, 315x2, 405x2, 505x1
Lat Pulls- 160x20
Pulley Rows- 80x20
I was going to deadlifts but someone doing Farmers walks dropped their dumbbell on my foot on my way to the water fountain, smashed my big toe to the point that when I came home and took off my sock my toenail came with it, what a mess.
So I broke my left big toe Tuesday, just mashed it flat, Wednesday my foot hurt too much to lift plus it was -16 degrees when I got up before the windchill, so that was not going to happen. Yesterday was a more temperate 0 degrees and my foot still hurt so I decided to lift in my work boots, the idea being it would be easier on my toe that way, I am clearly not a doctor nor am I a person capable of making common sense decisions.
Yesterday
My daughter turned 12 yesterday so the workout was rushed
Bench- barx10, 135x8, 225x5, 275x3, 345x2, 375x2, 395x2 (so far so good)
Squat 135x5 (uh-oh), 225x3, 315x2 (owwww) 405x2, 475x2, 515x1 (pulled it short just to make it stop hurting)
Deads- 265x3, 355x2, 435x1, 475x1
Pulldowns- 150x20
Today
Yesterday made my foot hurt more
Bench- bar x10, 135x8, 225x5, 275x3, 350x2, 380x2, 400x2
Curls- 60’s x10x10
Went home, taking the weekend off.