Thursday 8/11/16
55% 365 + Box Squat w/140lbs Chains
Form Pulls 60% 315 + 220 bands 6x1
Reverse Hypers 4x12
GHRs 4x12
Tuesday 8/9/16
2.5bd Shirted Bench 455x1, 475x2, 495x2, 525x2, 545x2
CG RB 3bd 3x3 315
DB Rows 4x12 90s
Reverse Flyes 4x20 20s
Sunday 8/7/16
77% 2x2 Squat Straps Down 605x2
Pause Squats 3x6 245
Romanian DLs 4x10 245
Lunges 4x10
Up and Down Planks 4x10
Thursday 8/4/16
Speed Box Squats 12x2 50% + 140lbs Chains 335 + Chains
Form Pulls 60% + bands 315+230 bands
Reverse Hypers 4x12
GHRs 4x12
Tuesday 8/2/16
Bench w/Shirt 2.5bd 455x2, 500x2, 500x2
CG RB 3bd 335x3, 365x3, 385x3
Band Flyes 100 Reps
Face Pulls 65 3x30
Band Pull Aparts 3x35
Sunday 7/31/16
Squat w/Bottoms 515x1, 565x2, 565x2, 565x2
Bulgarian Split Squats 4x10
Reverse Hypers 4x12
Ab Wheel 4x20
Thursday 7/28/16
Back/Accessory Work
Tuesday 7/26/16
DB Presses 3 AMRAP sets 90lb DB 29-20-18
Tricep Extensions w/EZ Curl Bar 4x15 85, 105, 115
Heavy Wide Grip T-Bar Rows 4x10 200
Reverse Flyes 4x20 20
Sunday 7/24/16
Box squats to 2RM w/80lbs Chains
155-245-335-385-425-475-515-535
Reverse Hypers 4x12
GHRs 4x12
Hanging Leg Raises 4x20
Thursday 7/21/16
Zercher Squats 155 4x10
SSB Good mornings 4x10
175-265-265-265
Reverse Hypers 4x12
GHRs 4x12
Tuesday 7/19/16
Illegal Wide 10x10 225
DB Rows 4x10
Rolling Tricep Ext 4x20
55% + Avg Bands (140lb tension)
365 + 140 8x2
60% Form Pulls against 230lb Band Tension
315 + 230 6x1
Leg Raises 4x15
6/21/16
2 Board Extreme Close grip Press w/40lbs Chains to 2RM
275, 285, 295,305 + 40
JM Press 4x6
135,135,155,165
DB Row 2x10 w/110s
Kroc Rows 2x6 w/185s
Reverse Flyes 4x20 w/20s
6/19/16
Camber Bar Box Squats to 5RM
365, 385, 405
Atlas Stones x 15 Reps
Reverse Hypers 4x12
GHRs 4x12
6/16/16
50% + Avg Bands (140lb tension)
335 + 140 8x2
Speed Pulls 315+160 bands 6x1
Reverse Hypers 4x12
GHRs 4x12
6/14/16
3 consecutive Dumbbell Press Sets to Failure (AMRAP)
7 minutes of rest between sets
90lbs dumbbells x 22 Reps, 16 Reps, 15 Reps = 53 Total Reps
Rolling DB Extensions 4x20 w/ 40s
Barbell Rows 4x10 135, 185, 225, 275
Reverse Flyes 4x20 w/20s
6/12/16
Camber Bar to Box 2RM
135x5, 225x5, 315x2, 365x2, 405x2, 455x2, 500x2, 545x1
KB Swings 2 handed 4x10 w/100lb Kettlebell
Farmers Walk w/100lb Kettlebell 4 trips
Reverse Hypers 4x12
GHRs 4x12
6/10/16
Incline DB
2x20 w/80lb dumbbells
50, 60, 70x10, 80x20, 80x20, 70x15, 60x15, 50x15
1 Hand Grenade Tricep Pushdowns 4x15 w/30lbs
Close Grip Cable Rows 150x3 sets of 12
Reverse Flyes 2x20 w/20s
6/7/16
2 Board Close grip to 5RM
275, 285, 295,305, 315x4
Tricep Ext 4x20 Rope 95lbs
Chest Supp DB Rows 4x10 w/90s
Face pulls 3x20 w/35
Band pulls 3x35
6/5/16
3.5" Block Pulls to 2RM
405, 455, 495, 545, 585x1
Reverse Hyper 4x12
GHR 4x12
Standing Ab Curls 4x20 w 60
6/2/16
55% + Light Bands 8x2
315 + 90 lb bands
Speed Pulls 6x1 w/315 + black mini bands
Reverse Hypers 4x12
GHRs 4x12
5/31/16
CG Fat Bar w/Chains to 2RM Floor Press
Bar x 10, 85x10, 125x5, 175x5, 215x5, 215x2 w/Chains
235 x2, 255x2, 265x2, 275x2 + Chains
CG Football Bar Tricep Ext 4x20 w/85lbs
CG Football Bar Barbell Rows 4x10 125, 175, 175, 175
Reverse Flyes 4x20 w/20s
5/29/2016
SSB Raw off low box to 5RM Bar x 5
135 x 5
175 x 5
225 x 5
285 x 5
315 x 5
335 x 5
355 x 5
100lb Kettlebell Swings two handed 4 x 10
1 Handed 100lb Farmers Walks 4 trips ea hand
Reverse Hypers 4 x 12
GHRs 4 x 15
5/24/2016
Warmup: 100 Band Flyes
Close Grip Floorpress w/Fat Bar + Chains 85x5
to a 5RM 125x5
175x5
215x5
215x5 + Chains (45lbs)
225x5 + Chains
235x5 + Chains
245x5 + Chains
Rolling Tricep Extensions 4x20 w/40lb DB
1 Arm DB Rows 4x10 w/110lb DB
Facepulls 3x30 w/60lb
Band Pull aparts 3x30 w/black band
5/22/2016
SSB off Low Box to a 2RM 175x2
285x2
355x2
405x2
455x2
455x2
4 Trips w/Sled 205lbs
Reverse Hypers 4x10 170lbs
GHRs 4x10
5/19/2016
Close Grip Fat Bar + Black Bands 9x3 w/205+bands
Close Grip 4 Board 225x5
275x5
295x5
295x5
Chest Supported DB Rows 4x10 w/80lb DB
Inverse Flyes 2x20 w/20s
Standing Ab Curl 2x20 w/60lbs
5/17/2016
Front Squats w/Harness 225lbs
4x2, 1x8
Speed Pulls 6x1 315lbs + Black Bands
Zercher Squats 2x10 135lbs
Reverse Hypers 4x10
GHRs 4x10
4/15/2016
Starting a 5 week Sumo deadlift cycle to
address my weak points. I seriously doubt if
I'll ever be a competition Sumo puller - but whenever
I train my Sumo, my squat goes up.. so I'm dedicating
the next 5 weeks to a 5th Set Cycle of Sumo work,
combined with some proven Deadlift accessories.
The accessories are done conventional.
After these 5 weeks, I will switch over to a
Conventional Deadlift building program I've used
in the past to build my competition deadlift as
I may decide to compete on June 26th at the
RPS Connecticut States. Time will tell how
training goes and personal life commitments.
Warmup:
Reverse Hypers - 4 Sets of 10 Reps
Sumo Deads:
4 sets of 2 Reps 385 lbs
1 set of 8 Reps 385 lbs
Yates Rows:
1 x 10 Reps 225 lbs
1 x 10 Reps 275 lbs
Romanian Deadlift No lockout:
1 x 10 Reps 275 lbs
3 x 10 Reps 315 lbs
One arm DB Rows:
1 x 10 Reps 90 lbs
3 x 10 Reps 110 lbs
Thursday 10/29/15 - 2nd Pressing Day
Incline DB -
60 x 2 sets x 25 reps
Cable Tricep Pressdowns-
60 x 4 sets x 25 reps
Chest Supported Incline DB Rows-
80 x 2 x 10
Band Pull-aparts-
5 sets - 30 reps, 30 seconds rest between sets
Tuesday 10/27/15 - Squat
Squat-
Bar x 5
155 x 5
245 x 3
340 x 2
340 x 2
340 x 2
340 x 2
340 x 12
Reverse Hyper-
70lbs - 4 sets/10 Reps
GHRs-
4 sets/12 reps
Barbell Rows - Strict
135 x 4 sets 10 reps
Calf Raises
4 sets / 10 reps
Sunday 10/25/15 - Bench - Starting 5th Set Program
265 x 4 Sets of 2 Reps
265 x 11 reps (5th Set)
Spoto Press - 2 board
185 x 2 Sets of 15 Reps
Lateral Delt Raises
20 x 2 Sets of 20 reps
Rear Delt Raises
10lb Kettlebell x 2 Sets of 20 Reps
Thurs 10/22/15 - First day back after meet
Ran a quick circuit - Pause squats to 135, Some benching to 135
Mobility Work
Wed 10/14/15 - 4 Days - out - Bench
A few sets w/225 x 3
Tricep Pressdowns - 100 Reps
Band Flyes - 100 Reps
Monday 10/12/15 - 6 Days out - Squat & Deadlift
A few sets w/225 x 5 singles w/Buffalo Bar - Squat
A few sets w/315 x 5 singles - Deadlift
Mobility Work
Thursday 10/8/15 - 12 Days out - Deadlift Accessory light
Piston Squats -
Bar x 6
145 x 6
195 x 6
235 x 6
235 x 6
235 x 6
Reverse Hypers -
3 x 12 reps w/70 lbs
DB Shrugs -
3 x 20 reps w/80lbs DBs
Barbell Rows (light) -
3 x 6 w/185 lbs
Tuesday 10/6/15 - 2 Weeks out - Bench Opener
Bench-
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt)
455 x 1 (1 board)
480 x 1 (Touch)
Tricep Pressdowns w/Band - 100 reps
Band Flyes - 100 Reps
Sunday 10/4/15 -2 Weeks out - Squat Opener
Squat -
Bar x 3
155 x 3
245 x 2
335 x 1 (briefs)
425 x 1 (briefs)
475 x 1 (briefs)
515 x 1 (Suit bottoms)
565 x 1 (Straps up)
605 x 1 (Straps up, Knee Wraps)
Stir the Pot - 100 Reps
Forward Sled Pulls - 4 trips
GHRS - 4 sets
Thursday 10/1/15 - 3 Weeks out - Last Heavy Deadlift session
135 x 1 (2 singles)
245 x 1
335 x 1
425 x 1
475 x 1
515 x 1 (Near opener..)
565 x 1 off 3" Block
Reverse Hyper
3 x 15
GHRs
3 x 12
Weighted Ab work
3 x 12
Tuesday 9/29/15 - 3 Weeks out - Last Heavy Bench session
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt)
455 x 1 - 1 board
480 x 1 - Touch (Opener)
505 x 1 - 1 board (2nd attempt)
530 x 1 - 1 board (3rd attempt)
Lateral Raises w/DB
3 x 15 w/20lb DB
Rear delt Raises w/DB
3 x 20 w/20lb DB
Incline DB Press
30 x 30
40 x 30
50 x 30
50 x 30
Sunday 9/27/15 - 3 Weeks out - Last Heavy Squat session
Squats-
Bar x 5
155 x 3
245 x 3
335 x 1 (Briefs)
425 x 1 (Briefs)
475 x 1 (Briefs)
515 x 1 (Bottoms)
565 x 1 (Straps up)
605 x 1
655 x 1
700 x 1 (Reverse Band)
Forward Sled - 4 Trips (Fairly heavy)
GHRs - 60 Reps
Thurs 9/24/15 - 4 Weeks out- Deadlift accessory
Yates Row-
135 x 10
225 x 10
315 x 10
315 x 10
315 x 10
315 x 10
Shrugs-
315 x 10 x 4 sets
Stir the pot - 100 reps
Reverse Sled w/150lbs - 4 trips
Reverse Hypers - 4 sets / 15 reps
Tues 9/22/15 - 4 Weeks out - Bench
Bench-
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (shirt)
455 x 1 - 1 board
480 x 1 - touch
505 x 1 - half bd
505 x 1 - half bd
RB Comp Grip 3x3 - 3 bd
DB Flat Press 3 x 10 - 80lbs
100 rep tricep press downs
100 rep band flyes
Mon 9/21/15 - Posterior Chain/Back Accessory
Quick attack on lower back!
All sets supersetted. Routine done in 40 minutes.
Forward Sled Drag 150lbs - 4 Trips
GHRs - 4 sets / 20 reps
Air Squats - 4 sets / 10 reps
Reverse Hypers - 4 sets x 15 reps
Weighted Abs - 35lbs - 4 sets x 15 reps
Sun 9/20/15 - 4 Weeks out - Squat and Deadlift
Squats:
Bar x 5
155 x 3
225 x 3
315 x 1 (Briefs)
425 x 1 (Briefs)
515 x 1 (Bottoms)
565 x 1 (Strap up, no wraps)
605 x 1 (Wraps/Straps)
605 x 1 (Wraps/Straps)
Deadlifts:
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
500 x 1
500 x 1
Thurs 9/17/15 - 5 Weeks out Deadlift Accessory work
Wide stance Good Mornings-
Bar x 10
145 x 10
235 x 10
325 x 10
345 x 10
345 x 10
345 x 10
345 x 10
Reverse Sled Drag - 150lbs - 4 trips
Weighted Back Extensions-
135 x 10 x 4 Sets
Reverse Hypers -
50lbs x 15 reps x 4 Sets
Tues 9/15/15 - 5 Weeks Out - Bench
Form Benches - Sets of 3
Bar x 5
95 x 5
135 x 5
225 x 3
275 x 3 x 4 sets
275 x 1 Speed single
Chest Supported Dumbbell Rows
60 x 15 reps x 4 Sets
Face Pulls
Double purple bands x 20 reps x 4 Sets
Tricep Pressdowns - 100 reps
Wide Grip T-Bar Rows
125lbs x 15 Reps x 4 Sets
Thurs 9/10 - 6 Weeks Out - Deadlift
Light day.. seminar coming Saturday
Form pulls -
135 x 2
225 x 2
315 x 2
365 x 2
365 x 2
365 x 2
365 x 2
Romanian / Dimmel DL's
135 x 10 x 3 Sets
Strict Shrugs
225 x 10 x 3 Sets
GHRs
80 Reps
Reverse Hypers - 4 sets - 15 reps
Wed 9/9 - 6 Weeks Out - Bench
Bench -
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 2
405 x1 (shirt)
455 x 1 - 1 bd
475 x 1 - Touch
515 x 1 - 1 board
RB Med Grip - 2 Board
315 x 3
365 x 3
385 x 3
Tricep Press Down -100 Reps
Sun 9/6 - 6 Weeks Out - Squats
Squat-
155 x 3
245 x 3
335 x 2 (Briefs)
425 x 1
515 x 1 (Bottoms)
565 x 1
605 x 1
Close Stance Squat
3 Sets - 6 Reps - 205
SLDL
155 x 6 reps x 3 sets
Reverse Sled Drag - 4 trips
Rolling Planks 4 x 10
Thurs 9/3 - 7 Weeks Out - Deadlift/Accessory
Deadlifts-
135 x 3 Singles
225 x 1
315 x 1
405 x 1
405 x 1
455 x 2
475 x 2
475 x 2
Weighted Back Extensions
135 x 10
225 x 10
225 x 10
Yates Rows
135 x 10
225 x 10
315 x 10
365 x 10
405 x 10
Reverse Sled drags - 4 trips
GHRs 4 x 15 reps
Up and Down Planks 4 x 10
Tues 9/1 - 7 Weeks Out .. Bench
Bench-
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
405 x 1 (shirt)
455 x 1
485 x 2
485 x 2
Reverse Band Med Grip - 2.5 bd
315 x 3
365 x 3
365 x 3
365 x 3
DB Military Press
60 x 10
70 x 10
70 x 10
Incline DB
30 x 30 reps
40 x 30 reps
DB Skulls
30 x 10
30 x 10
30 x 10
Sun 8/30 - 7 Weeks Out... Squats
Squats-
Bar x 5
155 x 5
245 x 3
335 x 1 (briefs)
425 x 1
515 x 1 (straps down)
565 x 1 (straps up)
605 x 1 (add wraps)
660 x 1 (reverse band)
Close Stance piston squats 3x6 w/205
SLDL-
135 x 6
185 x 6
275 x 6
Forward Sled Drag - 4 trips
Rolling Planks - 4x10
Thurs 8/28 - Deadlift deload - ramp up CNS
135 x 3
225 x 3
315 x 5 Singles - explosive
Rack pulls below Knee w/Stiff Bar (Slot 15)
225 x 3
315 x 3
405 x 3
455 x 3
495 x 3
545 x 3
Zercher Squats
155 x 3
205 x 3
245 x 3
295 x 3
GHRs- 80 Reps
Wed 8/26 - Bench deload
Bar x 5
95 x 5
135 x 5
185 x 5
245 x 5 singles - explosive
DB Military Press
60lbs 3 x 10
Band Press Downs - 100 Reps
Band Flyes - 100 Reps
Sun 8/23 - 8 Weeks out Deload week
Squats x 5 Singles
155 x 5
245 x 5
295 x 5
Pause Squats
205 x 6 x 3 sets
Reverse Sled DRag
Rolling Planks 4 x 10 reps
Thurs 8/20 - 9 Weeks out Deadlifts
135 x 3
225 x 3
315 x 3
365 x 3
405 x 3
425 x 3 x 2
Barbell Rack Rows
135 x 6
185 x 6
225 x 6
DOH Shrugs
225 x 10
315 x 10
405 x 10
GHRs - 80 Reps
Reverse Sled Drags - 4 trips
Stir the Pot - 100 Reps
Tues 8/18 - 9 Weeks out Bench - 77%
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (shirt)
475 x 2 x 2 - 1 Board
RB CG 3x3 3 Board
315 x 3
365 x 3 x 3
DB Military Presses 3 x 10
60s x 10
70s x 10 x 3
Band Press downs 100 Reps
Band Flyes 100 Reps
Sun 8/15 - 9 Weeks out Squat - 75%
Bar x 5
155 x 3
245 x 3
315 x 3 (briefs)
425 x 1
515 x 1 (bottoms only)
565 x 2
565 x 2
Romanian Deadlifts no lockout
135 x 10
225 x 10
315 x 10
315 x 10
GHRs - 80 reps
Pause Squats
205 x 6 x 3
Thurs 8/6 - 11 weeks out Deadlifts - 70%
135 x 3
225 x 1
315 x 1
405 x 3
405 x 3
405 x 3
Barbell Rows
225 x 6
225 x 6
225 x 6
DOH Shrugs
225 x 10
315 x 10
405 x 10
405 x 10
405 x 10
GHRs - 80 Reps
Tues 8/4 - 11 Weeks out Bench - 70% to 2bd
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
405 x 1 (Shirt)
455 x 3 x (2 Sets) 2 Board
Reverse Band Close Grip Benching - 3 board
315 x 3
365 x 3
385 x 3 x 3
Dumbbell Military Press
60lbs x 3 sets x 10 reps
Tricep Band pressdowns - 100 reps
Band Flyes - 100 Reps
Sun 8/2 - 11 Weeks out Squats - 70% Straps Down
Bar x 3
155 x 3
245 x 3
335 x 3 (Briefs)
425 x 3
515 x 3 (Suit bottoms, Straps down) x 3 Sets
Raw Pause Squats-
245 - 3 sets 6 reps
Lunges 3 x 10 reps
Romanian Deadlifts no lockout
225 x 3 sets 10 Reps
Thurs 7/30 - Light deadlift accessory day
Super light day.. just want to stay fresh as I start meet prep on Sunday...
Back Hyperextensions on bench -
150lbs x 10 reps x 3 sets
225lbs x 10 reps x 1 set
GHRs-
80 reps
Tues 7/28/15 - Bodybuilder - Bench
Fat Bar Benching -
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 10 x 3 sets
Chest Supported Rows-
100lbs x 100 reps
Incline DB Presses-
60s x 10
70s x 10
80s x 10 x 3 sets
Band Tricep pushdowns - 100 reps
Sunday 7/26/15 - Bodybuilder/Deload week before meet prep
Safety Squat Bar Squats.. RPE 6 (Light)
155x5
205x5
245x8
245x8
245x8
245x8
Sled Pulls (4 trips) 150lbs
GHRs - 80 Reps
Thurs 7/23/15 - Heavy Sumo deadlifts for doubles RPE 8
135 x 2
225 x 2
315 x 2
365 x 2
405 x 2
455 x 2
500 x 2
Shrugs:
225 x 10
315 x 10
405 x 10
Two-Handed Kettlebell swings
100lb Kettlebell - 10 reps - 3 sets
Yates Rows:
225 x 10
315 x 10
405 x 10
Tues 7/21/15 - Week 4 Floor Press 85% + 55lbs Chains
Bar x 5
135 x 5
185 x 5
225 x 5
275 x 3
285 + 55lbs Chains x 8 sets of 2 reps
Dumbbell Skullcrushers
40 x 3 sets of 10
Dumbbell Rows:
110 x 3 sets of 10
Upright Rows:
65 x 10
85 x 10
105 x 10
Sun 7/19/15 - Ultra wide Raw Camber bar box squats
Heading into week 4 of Accommodating resistance..
Ultra-wide raw camber bar squats with 275lbs of bar weight plus 145lbs of bands for 8 sets of 2.
135 + bands x 2
225 + bands x 2
275 + bands x 2 x 7 sets
365 + bands x 2
GHRs
80 reps
Sled Drags - 150lbs - 4 trips for speed wide stance
One hand suitcase carries w/100lb Kettlebell - 2 trips
Thurs 7/16/15 - Heavy deadlift singles off 3.5" Blocks
135 x 5
225 x 3
275 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1 (PR)
605 x 1 (PR)
GHRs - 80 Reps
Reverse Sled Drags w/150lbs - 4 trips
Tues 7/14 - Floor presses against Chains (Wave 2)
Wave 2 of Chain floor presses - added additional 12lbs(3/8") of chains to 45lbs (5/8" chain)
275lbs + 57lbs of chains
8 sets of 2 reps
Swiss bar close grip Skull crushers
105lbs - 3 sets of 10 reps
Close grip T-bar rows
135lbs - 3 sets of 10 reps
Band flyes - 100 reps
Sun 7/12 - Camber bar squats against Average bands (Wave 2)
Wave 2 of Camber bar work - increased this two week cycle to Gray average EliteFTS bands,(145lbs tension) instead of Orange light bands (90lbs tension) last cycle.
225lbs + Average Bands (145lbs)
8 sets of 2 reps
Forward Sled pulls - 4 trips 245lbs
GHRs - 80 Reps
One handed suitcase carries w/100lb Kettlebel - 4 trips
Thurs 7/9 - Deadlift Accessory work
SSB squats to box using Conventional DL stance
365 x 8 reps x 4 sets
Reverse Sled pulls - 4 trips 200lbs
GHRs - 80 Reps
Sun 7/5 - Tues 7/7 - Deload squat and bench
Not much to talk about here.. just some 60% work and a little bit of accessories
Thurs 7/2/15 - Deadlift off 7" blocks
135 x 5
245 x 5
335 x 5
425 x 5
515 x 5
565 x 5 (pr)
Dumbbell Rows
110 x 10 reps x 3 sets
Wide Grip T-bar rows
145 x 10
145 x 10
170 x 10
170 x 10
GHRs
60 reps
Tues 6/30/15 - Floor press against Chains wk 2
285 + 40 chains x 10 sets 2 reps
Fat bar skull crushers
90 lbs x 4 sets 10 reps
Swiss bar Barbell Rows
Sun 6/28/15 - Camber Bar Squats - Wk 2
275 + 90 bands x 10 sets 2 reps wide stance off box
Thurs 6/25/15 - Deadlift Acc - SSB w/conv DL stance to box
SSB Bar w/Conv DL stance to box
365 x 4 sets of 10
Belt Squats
4 sets of 10 - up to 135lbs
Reverse Sled Pulls- 4 trips
100, 145, 190, 235 lbs
Tues 6/23/15 - Floor press against Chains
80% + Chains Floor Press
275 + 45lbs Chains 10 sets of 2 reps
JM Press
135 x 3 sets 10 reps
Incline Dumbbell
3 sets of 20 reps w/70lbs
Wide T-bar Rows
4 sets of 10 - 100lbs
Sun 6/21/15 - Camber Squat Bar w/Bands - Wk 1 Accommodating resistance
60% + Light Bands, wide stance Box Squat
10 Sets / 2 Reps - 225lbs + 90lbs light bands
Up and down plank: 100 reps
GHRs - 60 Reps
Wed 6/17/15 - Deadlift Accessory - Block pulls 3.5
135 x 5
245 x 5
335 x 5
425 x 5
475 x 5
515 x 5 (20 lb pr over last cycle)
T-bar Rows Close grip
100 x 10
145 x 10
190 x 10
GHRs
60 Reps
Yates Rows
135 x 10
225 x 10
315 x 10
Tues 6/16/15 - Bench - Shirt work
135 x 5
225 x 3
275 x 1
315 x 2
405 x 1 (Shirt)
455 x 1 1 board
495 x 1 1 board
525 x 1 1 board
475 x 1 Touch
Reverse Band close grip 3 board
365 x 3 reps x 2 sets
Bench Dips
3 sets of 15
Band Flyes
50 Reps
Sun 6/14/15 - Squat - Brief break in Week 4
75% 3x3 w/Briefs
155 x 3
245 x 3
335 x 3 (Briefs)
425 x 3
475 x 3 x 3
Pause Squats
245 x 6 x 3 sets
Forward Lunges
3 sets 12 reps
Band Leg Extensions
3 sets 12 reps
Weighted Situps (25lbs)
3 sets 20 reps
GHRs
60 Reps
Thurs 6/11/15 - Deadlift Accessory
Safety Squat Bar squats to box using Conv DL Stance
175 x 5
265 x 5
315 x 5
365 x 8
365 x 8
365 x 8
Romanian Deadlifts no lockout
135 x 10
225 x 10
315 x 10
405 x 10
Dumbbell Rows
110 x 10 x 3 Sets
GHRs
60 Reps
Sled Pulls
3 Trips at 145lbs
Tues 6/9/15 - Bench
Bar x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt)
455 x 1 - 1 bd
480 x 2 - Half bd
515 x 1 - 1 bd
Reverse Band Close Grip 2 board work
315 x 2
365 x 2
365 x 2
Tricep Band press downs - 50 reps
Band Flyes - 50 reps
Sun 6/7/15 - Squat .. breaking in Inzer Predators
Just a bunch of light weight, rep work to try and break in the Predator Briefs
155 x 5
245 x 5
335 x 5 (Briefs)
335 x 5
335 x 5
425 x 5
425 x 5
Pause Squats:
245 x 8 x 3 Sets
Weighted Situps
4 x 10 Reps
GHRs
80 Reps
Thurs 6/4/15 - Deadlift Accessory
Rack pulls at Knee (20) against doubled Bands (115lbs tension) (Slot 21)
135+115 x 5
225+115 x 5
315+115 x 5
405+115 x 5
455+115 x 5
495+115 x 5
545+115 x 5
585+115 x 5 (pr)
Yates Rows
225 x 10
275 x 10
315 x 10
Shrugs
315 x 10
365 x 10
405 x 10
GHRs
4 sets / 20 Reps
Sled Drags - Forward, wide
195
240
285
Tues 6/2/15 - Bench Deload
Floor presses with Swiss Bar
135 x 5
225 x 5 x 5 Sets
Band Tricep Push downs
100 Reps
Band Tricep Extensions
100 Reps
Band Flyes
100 Reps
Thurs 5/28/15 - Deadlift Accessory
SSB Squats to box using Conventional DL Stance
Bar (85) x 10
175 x 10
265 x 10
355 x 10
355 x 10
355 x 10
Romanian Deadlifts no lock-out
225 x 10
315 x 10
405 x 10
GHRs
60 Reps
Tues 5/26/15 - Week 2 in the Metal Jack shirt, low rep work
Bench-
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt)
455 x 1 - 2 board
500 x 3 - 1.5 bd
500 x 3 - 1.5 bd
500 x 3 - 1.5 bd
4 board close grip reverse band tricep work-
385 x 3 x 3 sets
Side lateral raises-
20lbs x 15 reps
Bench Dips-
3 sets/ 15 reps
Sat 5/23/15 - Week 2- Low rep squats, Inzer briefs
Squat-
155 x 3
245 x 3
335 x 3 (Briefs)
425 x 3
475 x 3
475 x 3 x 3 Sets
Pause Squats Raw-
245 x 6 reps x 3 sets
Lunges -
3 sets / 12 reps
Weighted Situps -
15 reps w/50lbs weight
GHRs -
60 reps
Thurs 5/21/15 - Deadlift deload week - form pulls
Deadlift - working on form
135 x 1
225 x 1
335 x 1 (7 sets)
Weighted Situps-
15 reps w/50lbs weight
GHRS -
60 reps
Tues 5/19/15 - Back in the shirt - low rep benching
Bench-
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt)
455 x 3 off 3 bd (3 Sets)
4 board close grip reverse band tricep work- (raw)
365 x 3
385 x 3
405 x 3
Side lateral dumbbell raises-
20 x 15 x 3 sets
Bench Dips-
3 sets/ 15-20 reps
Sunday 5/17/15 -Week 1 - Gear work/Low Rep
First session in the new Inzer Predator briefs..
Squat-
155 x 3
245 x 3
335 x 2 (Briefs)
335 x 2
385 x 2
425 x 2
475 x 2
475 x 2
475 x 2
Band Leg Extensions-
3 x 20
Up and Down Planks-
4 x 20
GHRs-
4 x 20
Thurs 5/14/15 - Week 6 Deadlift Accessory
Pulls off 7" Blocks - 5 singles per set
135 x 5 (off floor)
225 x 5 (Add blocks)
315 x 5
405 x 5
455 x 5
500 x 5
545 x 5
Wide Grip T-bar Rows
100 x 15
145 x 15
170 x 15
Kroc Rows
50 x 15
75 x 15
GHRs
100 Reps
Reverse Sled Pulls
145 - 100 yds
190
235
280
Tues 5/12/15 - Deload Week Bench
Bench to 60% - 4 sets of 1 .. form and speed work
Bar x 5
95 x 5
135 x5
185x5
225 x 1 x 4 Sets
Band Flyes
100 Reps
Tricep Band pushdowns
200 reps
Sat 5/9/15 - Deload Week Squats
Bar x 5
155 x 3
245 x 3
315 x 1 (4 sets)
Sled Pulls w/100 lbs
100 yards
Stir the Pot
3 sets of 20 reps
Thurs 5/7/15 - Week 4 Deadlift Accessory work
Safety Squat bar squats w/Conv DL stance off high box-
175x10
265x10
315x10
335x10
Romanian deadlifts no lockout-
135x10
225x10
335x10
405x10
Shrugs-
225x10
315x10
405x10
405x10
405x10
GHRs-
120 reps
Sled pulls-
145
190
235
Tues 5/5/15 - Week 4 Bench Volume work
Incline Bench against 60lbs Orange bands
95 + Bands x 15
115 + Bands x 15
135 + Bands x 15
Floor Press - Max set of 3
135x3
225x3
275x3
315x3
335x3
Band Fly
3x20
Band Skull
3x20
Sun 5/3/15- Week 4 Squat Volume work
Squats-
155x5
205x15
245x15
295x15
Bulgarian Split Squats-
3 sets of 20 reps
Wide GMs-
155x10 x 3 Sets
GHRs-
100 Reps
Sled Pulls-
100
145
190
235
145 for speed 42 seconds
Fri 5/1/15 - Week 4 Deadlift Accessory work
Block pulls off 3.5" block-
135x3
225x3
315x3
405x5
455x5
500x5
Yates Rows-
135x15
225x15
315x15
T-bar Rows-
100x15
145x15
200x15
GHRs-
100 Reps
Wed 4/29/15 - Week 4 Bench Volume work
Bench-
Bar x 5
95 x 5
135 x 12
185 x 12
205 x 12
225 x 12
245 x 12
Illegal Wide Grip Paused bench-
135 x 12
155 x 12
175 x 12
Close Grip T-Bar rows-
100 x 15
145 x 15
190 x 15
DB Skull Crushers-
30 x 15
40 x 15
40 x 15
40 x 15
Band Flyes-
100 Reps
Sun 4/26/15 - Week 4 Squat Volume work
Squats-
Bar x 5
155 x 5
245 x 12
265 x 12
285 x 12
305 x 12
Deep Wide Pause Squats -
245x8 x 3 sets
Wide GMs-
155x10
245x10
335x10
Up and Down Planks
30 reps x 2 sets
GHRs-
90 Reps
Fri 4/24/15 - Deadlift Focus work
Safety Squat Bar box squats w/conv DL stance-
175x10
225x10
265x10
315x10
Romanian deadlifts w/no lockout-
135x10
225x10
315x10
365x10
1 arm T-bar Kroc rows-
50x15
75x15
110x15
GHRs-
90 reps
Conventional Sled pulls-
4 trips, worked up to 6 plates
Mon 4/20/15- Bench Deload
Close grip Bench-
Bar x 5
135 x 5
185 x 5
225 x 3
275 x 1
Floor Presses w/Swiss bar-
225 x 5
275 x 3 x 3
Barbell rows w/Swiss bar-
135 x 15
185 x 15
225 x 15
275 x 15
Band Flyes-
100 Reps
Band Tricep push downs-
150 Reps
GHRs-
60 reps
Sun 4/19/15- Squat Deload
SSB Squat-
225 x 5
265 x 5
305 x 5
Wide GMs-
175 x 12
265 x 12
355 x 12
GHRs-
4 sets of 20
Reverse Sled Pulls-
4 100 yd trips, working up to 5 plates
Fri 4/17/15 - Deadlift Focus Work
Rack pulls below Knee against 60lbs Band tension-
225 + 60lbs bands x 5 reps
315 + 60lbs bands x 5 reps
405 + 60lbs bands x 5 reps
495 + 60lbs bands x 5 reps
545 + 60lbs bands x 5 reps (PR)
Yates Rows against bands-
135 + Bands x 15
225 + Bands x 15
275 + Bands x 15
Shrugs-
225 x 15
315 x 15
405 x 15
Up/Down Planks to failure - 50 Reps
GHRs-
4 sets - 20 reps
Thurs 4/16/15 - Bench Volume Work
Note: This was a killer triceps work-out. I haven't felt my tri's as sore as I have after this session.
Incline Bench w/60lbs bands-
95+ Bands x 15
115+ Bands x 15
135+ Bands x 15
Close Grip Presses-
185x15
225x15
245x10
Comp Grip Presses w/Slingshot-
275x8
295x8
305x8
Incline DB Press-
70x8
80x8
80x8
DB Skullcrushers-
30x15
40x15
40x15
Sun 4/12/15 - Squats Volume Work Wk 2
Squats:
135x5
205x15
225x15
245x15
Pause Squats:
245x6 x 3 Sets
Concentric Good Mornings w/Safety Squat Bar:
175x15
265x15
355x12
Band Quad Extensions:
3 sets / 15 reps
Sled Pulls:
4 Trips (100 yds each)
135
170
205
230
Fri 4/10/15 - Deadlift Focus Work
Safety Squat Bar Squats, Deadlift Stance to parallel box:
225 x 10
245 x 10
265 x 10
Bent Knee Romanian Deadlifts - No Lockout:
135 x 10
225 x 10
225 x 10
315 x 10
Yates Rows:
135 x 10
225 x 10
275 x 10
GHRS:
50 Reps
Wed 4/8/15 - Bench Volume
Bench - Competition Grip:
Bar x 5
95 x 5
135 x 5
185 x 12
205 x 12
225 x 12
245 x 12
Illegal Wide Grip Bench:
185 x 5
205 x 5
225 x 5
Incline Dumbbell Press:
30 x 30 reps
40 x 30 reps
40 x 30 reps
Band Flyes:
4 x 15 Reps
1st Session Post meet.. Volume Cycle
Mon 4/6/2015
Raw Squats:
155x5
205x12
225x12
245x12
265x12
Deep, Pause Squats:
225x8 x 3 sets
Wide Good Mornings:
155x10
245x10
295x10
Band Quad Extensions:
3 sets of 20
Up and Down planks to failure:
35 Reps
Sun 3/22/15 - 7 days out ... light squat day
Safety Squat Bar: (to give shoulders a rest)
185 x 3 sets of 6
Deadlifts:
315 x 3 sets of 3
GHRS:
40 Reps
Reverse Sled Pulls:
4 x 100 Yards
Fri 3/20/15 - Light deadlift accessory
Everything super light today .. 8 days out of meet
Piston Squats w/Safety Squat bar:
85 x 6
175 x 6
265 x 6 x 3 sets
Bent over rack rows:
135 x 6
185 x 6
225 x 6
GHRs:
4 sets of 10
Stir the pots:
50 Reps
Wed 3/18/15 - 10 days out, Last Bench day
Bench:
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt, 1 bd)
455 x 1 (Shirt touch)
Flat Dumbbell Press:
80s x 4 sets of 10
Band Flyes : 100 Reps
Band Tricep Push downs: 100 Reps
Sun 3/15/15 - Last heavy Squat / DL day
Worked up to last warmups/light openers on Squat and DL. Last heavy session before meet.
Squat:
135x5
225x3
315x1 (Straps down)
405x1 (Straps down)
500x1 (Straps up)
550x1 (Straps up, knee wraps)
Deadlift:
135x2
225x1
315x1
405x1
455x1
500x1
Fri 3/13/15 - Deadlift Assistance day
Kept everything light considering its Friday the 13th ;)
Romanian Deadlifts
225 x 10 x 3
Strict Barbell Rows
225 x 6 x 3
Shrugs
405 x 10 x 3
Pullups:
20
Up and Down planks:
3 sets of 15
Wed 3/11/15 - Squat and Bench Last warmups/Light Openers
Worked up to last warm ups on both the Squat (550lbs) and Bench (455lbs) tonight. This was the first clean touch and press in my new Metal Jack shirt, so I'm happy with that. Squat was a tad high, but I didn't have anyone to call depth so I came up too soon. I feel good about these weights as confident openers/last warmups for upcoming meet on 3/29.
Squat:
Bar x 3
135 x 3
225 x 3
315 x 1 (Straps down)
405 x 1 (Straps down)
500 x 1 (Straps up)
550 x 1 (Straps up, knee wraps)
Bench:
Bar x 5
135 x 3
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt, 1 board)
455 x 1 (Shirt, touch)
Band press downs x 100
Band flyes x 100
Sun 3/8/15 - Bench work...not too good
Went again for my touch at 500.. didn't go well.. not much more to say.. It doesn't feel smooth.
I've decided at this point to make Wednesday at Squat and Bench opener day to get this dialed in after talking to my coach Brian Carroll.
Fri 3/6/15 - Depth work in the squat...
4 weeks out.. squat depth work. I wasn't happy with last weeks Squat session even though we went up to 675lbs. If I can't nail my opener reliably to depth, there will never be a 2nd or 3rd attempt. I am fortunate enough to have a great crew of teammates who came out to help handle and coach me tonight for a long session of 8 sets above 500lbs, working up to 600lbs. Big thanks to my crew for coming out in the cold to help even though they weren't training themselves! (And my wife for running the monolift after a days work!)
Squat:
Bar x 3
135 x 3
225 x 3
315 x 1 (Straps Down)
405 x 1 (Straps Down)
405 x 1 (Straps Down)
500 x 1 (Straps Up) x 6 Sets
550 x 1 (Straps Up)
600 x 1 (Straps Up)
Wed 3/4/15 - First try at touching in Metal Jack Shirt
Needless to say, didn't go completely as planned haha!
It is definitely a mile between a 1 board (520lb pr) and a touch.. I figured 500lbs was a safe number to run with.. but not when you screw up your setup. Additionally, since this is the first time I've tried to touch in this shirt, it hasn't been stretched at all.. I literally felt my ribs separate on the way down.. more on that later..
Bench:
Bar x 5
95 x 5
135 x 5
225 x 3
275 x 1
315 x 1
405 x 1 (Shirt, 2 bd)
455 x 1 (Shirt, 1 bd)
500 x 1 (Shirt, Touch) x 3 Sets
Reverse Band 3 Board Bench raw:
375 x 3 x 3 Sets
Dumbbell Presses:
80 lbs x 10 reps x 3 sets
Band Flyes:
100 Reps
Band Tricep Pressdowns:
100 Reps
Fri 2/27/15 - Heavy meet prep squats to 675
Had a great session today with some great people. (More on this on main website page..)
I worked up to a 600lb opener and 675lb reverse band 2nd attempt. All in all, I wasn't happy with my individual performance today. I forgot to reset/tighten my suit in-between sets, my stance was too narrow, I dropped my chest, didn't drive my knees out enough.. umm.. and squatted high. I'll use this as a learning experience to come back next friday and do the right thing and hit my squats the way I should.
Squats:
135x5
225x3
315x2 (Bottoms)
405x2 (Bottoms)
500x1 (Straps up)
600x1 (Straps up, Knee Wraps) <- too big of a jump here, but we were running out of time in this session
675x1 (Reverse band, straps up/knee wraps)
Piston Squats Raw:
275x6 x 3 Sets
Rolling Planks:
50 Reps
Wed 2/25/15 - Bench Deload
After two heavy weeks in the shirt, this week was a welcome light week. Did 5 easy singles of 275lbs to just to keep the muscles moving.. but all in all a pretty uneventful session. I'm ready to go for the touch next week with my 500 opener and 520 2nd attempt.
Bench:
Bar x 5
95 x 5
135 x 5
225 x 5
275 x 1 - 5 Singles
Incline Dumbbell Press:
70lbs x 3 sets of 10 reps
Band Flyes:
100 Reps
Band Tricep Pushdowns:
100 Reps
Sun 2/22/15 - Deadlifts to 500
After I injured my back (QL muscle) in 2012, quite honestly I'm guilty of not pushing my deadlift in training. For 2015, its time to change that. In 2014 I really worked on improve my hamstring strength and posterior chain.. I feel I went too easy on my lower back work. Things are about to change..
Deadlifts:
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
500 x 1
500 x 1
6" Block Pulls:
455 x 2
500 x 2
510 x 2
McGill Chins:
16 Singles
Barbell Rack Row:
225 x 6 x 3 sets
DOH Shrugs:
405 x 10 Reps x 3 Sets
Wed 2/18/15 - Bench to 520 1bd
Next week it's time to hammer out the touch and opener/second attempts. Right now its looking like a 500lb opener and 520lb 2nd attempt..
Bench:
Bar x 5
95 x 5
135 x5
185 x 5
225 x 5
275 x 1
315 x 1
405 x 1 (2 bd, Shirt)
455 x 1 (2 bd)
500 x 1 (1 bd)
520 x 1 (PR)
Medium Grip - Reverse band 2 bd
315 x 3
365 x 3
385 x 3
Band Tricep Press Down
100 Reps
Band Flyes
100 Reps
Had to skip Sunday 2/15 Squats due to Blizzard and snow plowing... :(
Fri 2/13/15 - Deadlift Assistance (Light day)
Squats w/Safety Squat Bar, no belt:
85x6
175x6
265x6
315x6 Stopped here because I felt a strain in right low ab muscle.
My plan was to use this as my working sets and do 3x3 but stopping was the smart thing to do.
The Safety Squat bar puts a ton stress on the Abs because it shifts the weight way forward on you in the hole.. plus I like to train my light days without a belt.. so better safe than sorry.
Barbell Rack Rows:
225x10 x 3
Double Overhand Shrugs:
315x10 x 3
Pull ups:
3 sets of 10
Wed 2/11/15 - Bench to 500x2
Working up to a touch next week..
Bench:
135x5
185x3
225x3
275x1
315x1
405x1 off 3 bd (Shirt)
475x2 off 1.5 bd
500x2 off 2 bd
Medium Grip Bench w/Reverse bands off 2bd:
315x3
365x3
385x3
Dumbell Military Press:
60x10 x 3
Band Tricep Press Downs:
100 Reps
Band Chest Flyes:
100 Reps
Sun 2/8/15 - Squats w/Straps up to 615
Squats:
135x5
225x5
315x3 (Suit on, straps down)
405x2 (straps up)
500x2 (straps up)
565x1 (straps up)
565x1 (straps up)
615x1 (straps up, Reverse band)
Close Stance Squat:
225x6 x3
SLDL:
225x6 x3
Up and Down Plank:
3 sets of 15
Fri 2/6/15 - Deadlifts against Bands
Working up to 77% of 600lb training max, 455lbs plus monster mini bands to build explosiveness at lockout.
Deadlifts against bands:
135x3
225x3
315x3
405x2
455x2
455x2
Rackpulls at knee:
315x3
405x3
500x3
500x3
500x3
Double Overhand Shrugs:
315x10x3
Hanging Leg Raises:
15 Reps x 3 Sets
Wed 2/4/15 - Bench Deload
Floor presses w/Swiss Bar:
225x 5 sets of 1 - Speed
Dumbbell Military Presses:
50lbs x 3 sets of 10
Chain Flyes:
100 Reps / 40lb Chains
Tricep Pressdowns:
100 Reps against Bands
Sun 2/1/15 - 8 Weeks out - Deload week.. NFL Superbowl!
Go Patriots!!
Deadlift Assistance Day: (everything light weight 50-60%)
Narrow stance Piston Squats w/Safety Squat Bar
85x6
175x6
225x6
265x6
265x6
265x6
Hanging Leg Raises
3x15 Reps
Barbell Rack Rows w/McDonald bar
135x6
185x6
225x6
225x6
225x6
Double Overhand Shrugs
225x10
315x10
315x10
315x10
Band Hamstring Curls
3x10 Reps
Band Lat Pulldowns
3x15 Reps
Thurs 1/29/15 - 9 Weeks out - Bench to 77%, 2 board
Bench:
Bar x 5
95 x 5
135 x5
185 x 3
225 x 3
275 x 1
315 x 1 (3bd)
405 x 1 (Shirt, 3bd)
455 x 2 (Shirt, 2bd)
455 x 2 (Shirt, 2bd)
Raw Close Grip Reverse Light Band bench:
315 x 3
365 x 3
365 x 3
Chain Flyes w/40lbs Chains - 100 Reps
Band Tricep Extensions w/Micro minis - 100 Reps
Sun 1/25/15 - 9 Weeks out - Squats to 77%
Squats:
Bar x 5
135 x 5
225 x 5
315 x 3 (bottoms)
405 x 3 (bottoms)
455 x 2 (bottoms)
500 x 2 (bottoms)
545 x 2 (bottoms)
Pause Squats:
225 x 6 x 3 sets
Romanian Deadlifts:
225 + bands 10 x 3 Sets
Ab work:
Leg lifts x 40
Crunches x 40
Fri 1/23/15 - 10 Weeks out - Deadlifts 70%
Pulls: (Pulled against bands to build speed and make it interesting....)
135x3
135x3 + monster mini bands
225x3 + bands
315x2 + bands
405x3 + bands
405x3 + bands
Rack pulls at knee
315x3
405x3
455x3
500x3
Shrugs:
315x10
365x10
405x10
Barbell Rows:
135x6
185x6
225x6
225x6
225x6
Wed 1/21/15 - 10 Weeks out - Bench to 70% shirted 2.5bd
Bench:
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1 (3bd)
425 x 3 x 2.5bd (Shirt) 70% of 600lb est Training max
425 x 3 x 2.5bd (Shirt)
Reverse band close-grip Raw 3bd presses:
315 x 3
335 x 3
365 x 3
Dumbbell Military Presses seated:
3 x 10 reps
Band Tricep Push Downs - 100 Reps
Band Chest flyes - 100 reps
Mon 1/19/15 - 10 Weeks out - Squats
Working off a 700lb training max
Squats:
Bar x 5
135 x 5
225 x 3
315 x 3 (Bottoms on)
405 x 3
500 x 3
500 x 3
Pause Squats Raw:
225 x 6 x 3 sets
Walking Lunges
20lb Dumbbells 3 sets of 10 each side
Romanian Deadlifts:
225 x 10 x 3 sets
Reverse Sled Drag:
2 plates, 100 yards
Fri 1/16/15 - Deload week - Speed pulls against bands
135 x 1 x 3
225 x 1 x 3
315 x 1 x10 (All against monster mini bands)
Light day...
Wed 1/14/15 - Deload week - Bench w/Swiss press bar
Bar x 10
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Swiss Press bar Skull crushers
85 x 15 x 4
Dumbbell Rows - Bodybuilder style
60lbs x 15 x 4
Band Flyes
100 reps
Mon 1/12/15 - Deload week - Squats Close Stance
Close stance Squats:
Bar x 10
135x10
185x8
225x8
225x8
225x8
225x8
Rear delt Raises
10x20x4
Kettlebell Swings
26x12x4
Up and Down Planks
15x4
Wed 1/7/15 - Week 2 Metal Jack Bench shirt break-in
Had a bad head cold this week.. kept the workout short and to the point..
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
405 x 3 (shirt)
455 x 3
500 x 2
Swiss bar nose breakers
100 x 15 x 4
Band press downs
100 reps
Band Flyes
100 Reps
Mon 1/5/15 - Week 2 Metal Jack Squat suit break-in
135x3
225x3
315x3 (bottoms)
405x3
455x3
500x3
500x3
500x3
500x3
Band leg extensions
25x4
Reverse sled drag
5 trips
Rolling Plank
4x15
Fri 1/2/2015- Speed pulls against bands
Deadlifts:
135x3 Singles (No Bands)
135x3 Singles w/Bands
225x3 Singles w/Bands
315x1 w/Bands - 12 Sets of 1
Shrugs:
135x15
225x15
315x15
405x15
405x15
405x15
Kettlebell Swings
3x10 w/26lbs
Ab Leg Raises
4x20
Wed 12/31/2014- Metal Jack Bench Shirt break in
Bar x 5
95 x 5
135x5
225x3
275x1
315x1 3 bd
365x3 3 bd, Put Shirt on
405x3 3 bd
455x3
455x3
500x2
Nosebreakers w/Swiss Bar
95x15 x 4
Sun 12/28/2014 - First time in multiply Metal Jack Squat Suit.. breaking it in..
I based my session percentages on a 700lb Training Max. Some critiques are I need to stay tight and upright in the hole with my arch locked in, and not force the depth quite yet. The depth will come as the suit breaks in and the weight goes up.
Squat: (No knee wraps, just sleeves)
135x3
225x3
315x2 (squat suit, bottoms only no straps)
405x2
455x2
500x2 x 3 sets (70%)
565x2 Light Reverse band (80%)
Deadlift:
135x1
225x1
315x1
405x1
Rolling Planks:
4x25
Band Leg Extensions
4x25
Fri 12/26/2014 - Benching w/Elite FTS Swiss Press Bar
Swiss Press Bar
Bar x 20
95 x 20
135 x 20
185 x 15
225 x 10 x 4
Nosebreakers
95 x 15 x 4
Hi-Rep Barbell Rows (Wide grip to hit rear Delts..bodybuilder style) with a squeeze!
95 x 25 x 4
Band Flyes
100 Reps - 25x4 No Rest
Mon 12/22/2014 - Squat/Deadlift
Speed Squats against light bands w/Safety Squat Bar
245lbs + Light Bands x 3 reps x 8 sets
Deadlift Block pulls off 3" Block
135x3
225x3
315x3
405x3
455x3
500x3
Strict Barbell Rows
135x15 x4
Kettlebell Swings w/26lb
10 reps each side x 4 sets
Wed 12/17/14 - Bench w/50lbs 5/8's Chain
Bench
135x5 + Chain
185x5 + Chain
225x5 + Chain
245x5 + Chain
Floor Presses
275x5 + Chain (4 Sets)
Dumbbell Rows
110x15 x 4sets
Band Tricep Pushdowns
25 reps x 4 sets
Mon 12/15/14- Safety Squat bar off 12" Box
SSB
185x5
225x5
265x5x5
SLDL Stiff Leg Deadlifts
225x10x3
Sled Drags x 5 trips
Shrugs w/Macdonald Bar
225x5x4
Wed 12/10/14 - Bench work / pec rehab
Tonight's session was a blast. Had some great new people show up to train, Dustyn and Joe.
This was also going to be the time to start pushing my bench a little after my pec strain 4 or 5 weeks ago to see how it was going to hold up.. in the end everything went good. I was able to get under some heavy weight again without any pain, and everyone hit some nice PRs, and left feeling good!
Bench:
Bar x 10
95 x 10
135 x 10
185 x 5
225 x 3
275 x 3 (slingshot)
315 x 3 (slingshot)
335 x 3 (slingshot)
365 x 3 (slingshot)
3 board, reverse average band:
275 x 3
315 x 3
365 x 3
405 x 3
425 x 3
455 x 1
T-Bar rows:
2 Plates for 4 sets of 20
Band Flyes:
100 reps
Tues 12/9/14 - Speed Deadlift work and Rackpull finishers
I started at just 225 and worked my way this week up to 315. This week I added in some heavier rack pulls as a finisher, just to see how my hamstrings would hold up. Seems good so far. After the 5x5 Speed pulls, I was pretty cooked - so the rack pulls were a great finisher for my lower back/lockout.
Next week we go back to sumo.
Speed pulls:
135x5
185x5
225x5
275x5
315x5 x 5 (Working Sets)
Rackpulls just below/at knee:
225x3
315x3
405x3
455x3
500x3
Kettlebell swings w/26lb kettlebell
3 sets of 15
Wed 12/3/14 - Bench
Pec Rehab - Week 3
Barbell bench press:
Bar x15
95 x 15
135 x 15
185 x 15
225 x 15 - Slingshot
245 x 10 x 4 - Slingshot
Reverse band benching w/Avg band:
315x3-5 reps x 4 Sets
Strict Dumbbell Rows for lat/rear delt work
60x20x4
Supported Chest Rows
100x20x4
Band Flyes
25 Reps x 4 sets
Everything felt good, but my left arm is definitely weaker than usual.. no pain.. it feels like I cant get my setup tight on that side... When I can finally get the lat set and tight, its a clean lockout.
If I'm not fully back on my lats, the left lockout is weak.
Based on this - I need to focus on the left shoulder, trap, and lat to rebuild strength and stability. Going to do this thru a ton of volume dumbbell work, mixed in with some heavier work and lesser reps every so often.
Sun 11/30/2014 - Squats and Deadlifts
Hamstring Rehab.. Week 3
Safety Squat Bar 245 x 5 x 5
Stiff Leg DLs 185 x 10 x 3
5 Trips/Sled - 3 plates
Shrugs 365 x 15 x 3
Rolling Planks 3 sets of 10
Having some fun with the Sled pulls...
Thurs 11/27/2014 - Thanksgiving Bench Session
Pec Rehab.. Week 3
Started off with a ton of mobility work, and plyo-bands go get the shoulder/pec properly warmed up.
Went to an empty bar for about 15 reps, felt really good.
135x15 reps - No Pain
185x15 reps w/Slingshot - felt good, allowed me to relieve a little of the pressure off my chest while still getting some weight and volume on the triceps
225x15 reps x 3 sets w/Slingshot - All sets felt good. Making progress
At this point I want to keep my triceps strong, so we did some high board work with 315 to make sure those triceps were getting worked, with minimal stress on the pec/delt
315x10 x 3sets off 5 board - Again felt good as long as I focused on loading the weight into my lats. If I didnt arch properly, or set the weight properly, and the pressure was on my front delt, I felt it a bit.
Band Flyes - 15 reps x 3 sets - No pain, good pec work/stretch
Tricep Pressdowns w/Band - Wide - 15 reps x 3 sets
Tricep Pressdowns w/Band - Narrow - 15 reps x 3 sets
As you can see the plan revolved around continuing to keep the flood flowing in the pec/delt area with high volume, but minimizing weight at the chest while emphasizing the tricep work.
Next week we will move up the main bench working sets to around 245x15 and switch up a couple of the triceps sets with some back work such as supported chest rows and/or dumbbell rows.
All in All, I'm happy with the progress.
Mon 11/24/2014
Squats/Sumo Pulls/Hamstring Rehab.. Week 3
Tonight Fred worked the SSB for 245x3x5 for some speed work, and you can really see how the bar moves the weight around on you. The goal is to keep the pads parallel to the ground, which is tough because the weight wants to throw you forward.
I did some speed pulls 315x3x3 Sumo.
Finished this up with 10 Sled Drags
Some reverse flyes sets of 20x3 sets
Quad band extensions 3 sets of 20
Fri 11/21/2014
Squats/Hamstring Accessories - 2 wks out of Hamstring pull
Foam rolling and some static stretching to start
Band Pull-thrus.. a few sets of 15 reps to warmup the hamstrings
(10) 100yd Sled Drags with 3 plates.. focused on a wide stance and keeping head and chest upright, to really hit the hamstrings and posterior chain hard.
Safety Squat Bar squats to a 12" box - wide stance
235lbs 5 reps x 5 sets for speed work.. really made sure to spread the floor on the way up and drive thru the heels
Finished up with some light stiff leg deadlifts for 10 reps just to further hit the hamstrings.
Hamstrings are feeling good. I am adding weight each week, 10-15lbs per week. I'm feeling confident that in about 5 weeks I will be fully rehabbed and ready to move into an off-season strength building routine. I really like the SSB bar/box squatting.. between that and the sled, I'm hitting my posterior chain in an entirely different way.. I'm confident I'll see good carryover to my regular squat once this cycle is complete.
Wed 11/19/2014
Pec Rehab Wk 1 - Bench, Tricep, Back, Shoulder
Started out with the foam roller as I always do, to work on mobility.
Super-light Band Chest Flyes and Presses - Sets of 20.. about 6-8 sets as a pec warm up
7.5lb dumbbell Flyes-into-presses.. to warm up the rotator cuffs
20lb Dumbbell presses - full stretch/extension of Pec (no pain)
20 reps x 4 sets
45lb Bar Barbell presses
20 reps x 4 sets
Straight bar tricep press-downs - slow and controlled, focusing on really working the tricep.. felt like a bodybuilder today!
45lbs x 20 reps x 3 set
Light Dumbbell Rows
45lbs x 20 reps x 3 sets
Machine Military Press
50lbs x 20 reps x 3 sets
Got through today with really no pain.. just a little tenderness.. but definitely no pain.
The left (strained) side definitely felt weaker than the right.. but I'm sure that will get better with time.
I'm thinking next week I will be feeling even better...
Mon 11/17/2014
Hamstring & Pec Rehab Wk 1 - Deadlifts & Accessories
Warning: These rehab training logs may be boring haha.. doing work with 135-275lbs on it is sure a long way off from 600lb max lifts... humbling..
Usually I start out with some sled pulls for 10 trips with 3-45's on it. It was raining outside.. so skipped that for tonight!
Started out with some foam rolling and hip mobility work...
Band Pullthroughs
3 sets/15 reps
Safety Squat Bar Good Mornings
155x10 x 3 sets
Conventional Deadlifts
275x3 x 3 sets - full resets
Lateral Shoulder Raises
20x20 x 3 sets
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