11.26.12 Week5Day2 Bench Reps

Foam Roll and Warm Up

Raw Bench

• 135x8
• 135x5
• 185x5
• 225x3
• 240x3 (82.5%)
• 250x3 (85%)
• 260x1 (87.5%)

Military Press 3x10 115, 115, 135
Band Pull downs 4x15
100 Tricep pushdowns with Avg Band
100 lateral raises w/ 10lb plates

Raw benching tonight didn't feel good tonight and I don't understand why. I suppose I just had a rough night. I was supposed to hit the last set for a triple too. The single wasn't difficult but I could tell I wouldn't get another two, so I called it. Military press went really well....135x10 is definitely a rep pr

11.25.12 Week5Day1 Deadlift Speed

Foam Roll and Warm up
Deadlift 8x1@70%

• 135x10
• 135x10
• 185x5
• 225x3
• 275x3
• 325 8x1

2" Block Pulls Snatch Grip 1x20 255lbs
Oly Highbar Squats 5x6 225, 235, 245, 245, 245
Shrugs 3x15 255
Bw back exts 2x30
Lat Pull Downs 4x15 100, 110, 110, 110

Deads felt good tonight but the combination of those and the snatch grip pulls had me really tired. As a result, I did't push the oly squats hard and they kinda sucked. My hips felt really tight

11.21.12 Week4Day3 Speed Squats

Foam roll
Band Stretch
Lower Warmup

Raw squat 70% 5x2

• Barx15
• 145x10
• 195x5
• 235x3
• 300 5x2

Raw squat 75% 1x1 325
Oly Highbar Squat 3 count Pause 5x5: 235, 255, 265, 265, 285
Leg Press 4x12: 2plates per side, 3pps, 3+25pps, 3+25pps
GM 3x12 145lbs
KB Swings 3x15 60lbs

Tonight was awesome and there was tons of intensity in the room. I really moved these speed squats well and I can find myself getting through my sticking point better than ever. The paused oly squats felt sick too. I think I did a really good job of staying upright out of the hole, which is a plus seeing as my weaknesses when squatting are leading with the butt. I feel like I am making progress

11.20.12 Week4Day2.5 Active Recovery

Just did some drags today to get blood flowing a little bit. Still working on gpp and work capacity

60 yard trips
240lb chain 1 trip
120lb chain 5 trips

11.19.12 Week4Day2 Bench Max

Foam Roll
Stretch
Upper warmup circuit 3x15

Bench off 2 Board

• Barx15
• 135x10
• 175x5
• 205x5
• 225x3
• 245x3
• 275x3
• 295x2
• 305x2 pr

3 Board Press 175lbs: 15, 15, 12, 10
Lat Pulldowns 3x15: 110, 120, 120x10
Avg Band Pressdowns 4x15
DB Military 3x10 w/ 45's
BB Shrugs 225lbs
125 Avg Band standing crunches

The board presses tonight felt great. 305 for a double is definitely a pr and I left some in the tank at that. I got all this work done in an hour so I am happy about that as well. Solid night

11.18.12 Week4Day1 Deadlift Reps

Foam roll
stretch
lower warmup circuit

Deadlift 2x3@75%

• 135x10
• 135x10
• 225x5
• 275x3
• 315x3
• 350 2x3

Snatch grip deadlift 1x20 225lbs
SSB close stance 4x10 155, 205, 225, 225
Reverse hypers 3x15 90lbs
Back exts 2x25 bw

Deadlifts today were easy, however, they did blow up my lower back. I'm not sure if this was because I was out of position or what. The snatch grip set was easier than the last time I did these. The SSB sets felt really good and I actually didnt really push them as hard as I could have, which is a good sign considering these are weights I was doing 3x8. This was also the first time I ever got to use a real reverse hyper

11.15.12 Week3Day4 Bodybuilding Day

Foam Roll
Band stretches
Upper body warm up circuit: 3x15 pushups, light band pull aparts, mini band press downs

Military Press 3x10

• barx15
• 95x10
• 105x10
• 115x10
• drop set 95x15

Lat Pulldowns 4x10 120, 140, 140, 140
Weighted push ups

• 1 set: bwx5, 10kgx5, 20kgx5
• 2 sets: 30kgx5, 20kgx5, bwx5

EZ Bar Curls 3x10
KB Swings 60lb 3x20
Sandbag carries: 3 trips down-back-down-back

Today was a good, easy day mentally. Nothing crazy here. I do feel like my conditioning and work capacity is getting better

11.14.12 Week3Day3 Squat Reps

Foam Roll Legs and Lower Back
Hip stretches with bands (internal and external rotation)
Warm up circuit 2x15: Band GM's, bw lunges, banded naughty girls

Squat 5x3 @ 55%

• Barx15
• 135x5
• 185x5
• 235 5x3

SSB GM's 3x8 165, 185, 205
Lunges 40lbs 1x15, 40lbs 2x12, 20lbs 1x8
Oly Squat 1x50 135lbs
Standing abs

I'm finally getting over being sick for the last week, so things are looking up training wise. The 5x3 squats felt light, easy, and fast. I was really trying to keep my elbows down and force my hips through quickly. The SSB GM's were actually pretty easy and went well. The lunges kicked my ass. I was supposed to do a 3x15 but ended up tailoring them. They just get me really winded for whatever reason. The set of 50 was a man-maker of a set. The video makes it look pretty simple but trust me it was tough mentally and on my lungs.

11.13.12 Week3Day2.5 Recovery Day

Foam Roll Legs
lacrosse ball chest
band shoulder work (retraction and external rotation)

Sled Pulls 6 total trips of 60 yards: sled+135lbs

• 3 forwards
• 3 backwards

contrast shower 4 cycles 60sec hot, 30sec cold

The sled pulls were really easy, as they should have been. I got some blood moving through my quads, calves, and hamstrings. I'm going to use this as a day to increase work capacity and continue to do my heavier carries/drags on day 4. The contrast shower after felt amazing. Each cycle I tried to hit hotter hots and colder colds

11.12.12 Week3Day2 Speed Bench

Foam roll legs and lower back
Lacrosse ball pecs and upper back
Band Stretch shoulders, pecs, internal shoulder rotation stretch
Warm up circuit 3x15: pushups, band pull aparts, tricep pushdowns

Floor Press 60% 5x5

• Barx20
• 135x5
• 175 5x5

Incline DB press 3x15 45, 50, 50
Band Press Downs (Green Avg band) 100 (5x20)
Standing DB Shoulder Press 3x8 45, 50, 50
Band Flyes 3x15 light+mini band
Ab Wheel 2x25

I'm really happy with how tonight went. I kept the pace up and the floor presses felt strong and fast. The avg band pressdowns were pretty tough and got a lot of blood flowing. I was actually surprised with how the shoulder pressing felt...it was good.  

11.11.12 Week3Day1 Deadlift Max

Foam Roll
Band Stretches for hips
Warm Up Circuit: 2x15 Band GM, BW lunges, band naughty girls
4" block deadlifts

• 135x10
• 185x5
• 225x5
• 275x3
• 315x3
• 405x2
• 445x1
• 465x1
• 475x1

Stiff leg sumo pulls 225 2x5
DB Rows 3x10 70, 80, 80
Shrugs 3x15 60lbs
Up Down planks 50 total

I'm working on getting over a cold so training wasn't as optimal as it could be but 475 felt really good off the blocks. I was pretty happy and satisfied and decided to shut it down there and leave some more in the tank.

11.8.12 Week2Day4 Bodybuilding Day

Foam roll and Pec roll
Band stretches forearm/shoulder/bicep, pec stretch, shoulder stretch
Warm Up Circuit: 3x15 pushups, band pull aparts, band pushdowns
Military Press

• Barx10
• 95x5
• 115x5
• 135x5
• 150x3
• 160x2

Chin Ups 4xAMAP 12, 9, 7, 7 = 35
Dips 3xAMAP 20, 17, 14 = 51
Lat Pull Downs 3x15 100lbs
KB Swings 3x15 60lbs
Sandbag Carry 1 trip down, back, down, back--1 trip down back

I need to work on getting my military press up...it sucks. I was planning to do a drop set of 25 reps after the set of 2 but it slipped my mind. Other than that, I'm getting better at the KB swings and the sandbag carries were fun. We weighed it and it's 166.5lbs even though it feels way heavier due to awkwardness.

11.7.12 Week2Day3 Squat Max

Foam Roll
Band Stretches for hips
Warm Up Circuit: 2x15 Band GM, BW lunges, band naughty girls, band nice girls
Raw Squat

• 135x10
• 185x5
• 225x5
• 275x3
• 315x2
• 345x1
• 375x1
• 405x1 approx 94%
• Drop Set 80% 345x4

GM 3x8 135, 145, 155
Leg Press 3x20 100lb plates both sides
Ghetto reverse hypers 3x12
Back extensions 2x30 BW

I felt pretty decent warming up. 345 and 375 were perfect. 405 was fine but i lost my balance slightly on the way down, which made it a shitty, slow rep. I attribute this mostly to being out of the groove with raw squatting...i really havent gone heavy lately with them. The weight did feel pretty light on my back though

11.5.12 Week2Day2 Bench Reps

Incline Bench 185lbs 3x3
Incline DB press 2x20 40lb db's
CG Bench 135x5, 155x5, 185 3x5
Band Fly's 3x15 light band
100 light band press downs

I suck at incline bench i think its a shoulder weakness. It just feels very awkward to me. The incline db presses i did with slow eccentrics and this really blew me up

11.4.12 Week2Day1 Speed deads

Speed Deadlifts 10x1: 45%(210lbs)+light bands
4" Block pulls Conventional w/ snatch grip: 1x20 (210lbs)
SSB 3x8 close stance: 175, 205, 235
Shrugs 3x10: 185, 205, 205
Back exts 2x25 bw
Light band pull downs 4x15

Tonight was the day after the iron lion and i was very sore and tired from spotting and loading yesterday. I did all ten of the speed pulls in a total of about 2 minutes so I was very winded. The block pulls were actually pretty tough to get through...mostly because my grip is garbage out wide. SSB went well...i was able to easily add ten lbs to all three sets in comparison to last week. Shrugs were too easy and didnt do much for my traps but i couldnt use much more weight because my grip is that bad

11.1.12 Week1Day4 Bodybuilding Day

Seated DB shoulder press 50x10, 50x7, 35x13
Dips bw 15,15,16
Seated Cable Row 140x15, 140x10, 100x15, 70x15
Calf Raises (325 3x10) supersetted with leg extensions (150 3x10)
Barbell Curls
100lb plate carries 3 trips

Didn't really feel like training tonight. High reps are still rough for me especially in deciding how much weight i can or can't handle. I finished all this work in 45 mins so i kept moving pretty well.

10.31.12 Week1Day3 Speed Squats

Squat 60% 3x3

• bar x a lot
• 135x5
• 185x5
• 225x3
• 255 3x3

Squat 70% 2x2 reverse average bands - 295lbs
Oly Highbar Squat 5x5

• 225x5
• 235x5
• 245x5
• 255x5
• 265x5

Leg press 4x15 w/ 100lb plates on both sides
GM 3x12 95,115,115
KB Swings 3x15 30lb

Squats felt good and quick today. Oly Highbar is definitely a weakness for me though. Other than that, I kept moving quickly and didnt really catch my breath the entire hr. Feeling good though

10.29.12 Week1Day2 Max Bench

Floor Press

• barx20
• 135x5
• 185x5
• 225x3
• 250x1
• 275x1
• 290x1 pr

Floor Press Drop Set 60% 2x15

• 175x15
• 175x7
• 175x6

lat pull downs 3x12 150lbs
100 light band pushdowns
shrugs 3x15 50lbs
military press 3x12 85,85,65lbs

Well, I am not used to higher reps at all. I need work at anything over 5 reps...even accessory stuff. There was so much blood in my triceps that i couldnt even get the second set of 15 on floor press. my muscles just wouldnt work. Granted, I did finish all of this in 50mins. Still keeping training density up.

10.28.12 Week1Day1 Deadlift for Reps

10.28.12 Week1Day1 Deadlift for Reps
80% 1x3 Deadlift from floor

• 135x10
• 225x5
• 275x5
• 315x3
• 345x3
• 370x3

85% Deadlift from 4" blocks

• 395x3

SSB Oly Stance 3x8

• Barx8
• 165x6
• 195x8
• 225x8

GHR 4x10 bw
Back ext bw 60reps
Got done in an hr. Im trying to keep training density high and move fast. In hindsight, the percentages on my dl were a little high. im still figuring this out but I shouldve gone 70%, 75%