Straight bar with chains off a box with a bar weight of 595:
1 chain X 2
3 chains X 1
5 chains X 1
7 chains X 1
8 Chains X 2 Probably the best set. Not sure what is on the menu for next week but I may try 7 plates and chains....
Zercher squats off a box (modified with a stump strap to take some pressure off the biceps)
145 X 5
235 X 5
325 X 5
375 X 5
415 X 5
465 X 4 I wanted 5 here, but not tonight
Hanging high leg raises: 4 sets of 6
Prowler push: kinda punked out a little because we triple teamed the prowler with 2 plates on each side for a lap.
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Bench Night
Floor Press:
365 X 4 sets of 3
405 X 1 set of 3
DB Incline press:
85 X 8
105 X 8
120 X 8
130 X 5 (hardest part of these is getting them up and situated)
KB Double Snatch:
20,24,28,32 Kg all for sets of 8 Fairly fast paced so I could call it cardio/gpp
Cambered bar close grip press out of the monolift: We put bumper plates on and put a blue band over them.
1 plate X 3
1 plate and another blue band on the bar sleeve X 1 (that is some heavy band tension)
1.5 plates X 3 (cant remember)
1 Plate X 5
Rear Delt raise: 45 X 8, 60 X 8, 70 X 8
Band pushdown with monster mini in both hands:
4 sets of 20
Decent workout tonight....Got a good bit of work in.
365 X 4 sets of 3
405 X 1 set of 3
DB Incline press:
85 X 8
105 X 8
120 X 8
130 X 5 (hardest part of these is getting them up and situated)
KB Double Snatch:
20,24,28,32 Kg all for sets of 8 Fairly fast paced so I could call it cardio/gpp
Cambered bar close grip press out of the monolift: We put bumper plates on and put a blue band over them.
1 plate X 3
1 plate and another blue band on the bar sleeve X 1 (that is some heavy band tension)
1.5 plates X 3 (cant remember)
1 Plate X 5
Rear Delt raise: 45 X 8, 60 X 8, 70 X 8
Band pushdown with monster mini in both hands:
4 sets of 20
Decent workout tonight....Got a good bit of work in.
Saturday, May 21, 2011
Deficit Deads
We did deads off of a 4 or 5" box with some chains.
405 X 2 sets of 3
405 and 1 chain X 2
405 and 2 chains X 2
405 and 4 chains X 2
405 and 6 chains X 2 (2-3 sets...can't remember)
455 and 6 chains X 2
495 ans 6 chains X 2 (these were not fast, but I think it helped me figure out how to lock out a conventional grinder, so I will take it. I tend to lift slow anyways, so it is all good.
Stiff leg deads off same height box: 3 sets of 5 with 405
Close stance squats on the squat machine:
2,3,4,5,6 plates all for 8 reps. Decent quad work, and easier on my knees than KB squats.
I did one lap with 200 lbs on the sled start and stop. I was planning on doing the prowler, but decided to sled instead.....cop out at it's best.
-Keep stringing good workouts together one day at a time.
405 X 2 sets of 3
405 and 1 chain X 2
405 and 2 chains X 2
405 and 4 chains X 2
405 and 6 chains X 2 (2-3 sets...can't remember)
455 and 6 chains X 2
495 ans 6 chains X 2 (these were not fast, but I think it helped me figure out how to lock out a conventional grinder, so I will take it. I tend to lift slow anyways, so it is all good.
Stiff leg deads off same height box: 3 sets of 5 with 405
Close stance squats on the squat machine:
2,3,4,5,6 plates all for 8 reps. Decent quad work, and easier on my knees than KB squats.
I did one lap with 200 lbs on the sled start and stop. I was planning on doing the prowler, but decided to sled instead.....cop out at it's best.
-Keep stringing good workouts together one day at a time.
Wednesday, May 18, 2011
Back Squatting again
Did some squats in briefs tonight off a box.
Worked up to 685 for 3 sets of 2 (took each set just a bit lower on the box)
Good Mornings (Spud called them too high, but I say the higher the better. haha
245 X 3
335 X 2
425 X 2
515 X 3
605 X 3
655 X 3
Wheelbarrow walk: 500-600 for three trips.
Absolutely smashed! Good night
Worked up to 685 for 3 sets of 2 (took each set just a bit lower on the box)
Good Mornings (Spud called them too high, but I say the higher the better. haha
245 X 3
335 X 2
425 X 2
515 X 3
605 X 3
655 X 3
Wheelbarrow walk: 500-600 for three trips.
Absolutely smashed! Good night
Bench'en
We benched with the squat bar on Monday. I used a 2 board for all raw work over 235 below.
145 X 3 sets of 8
235 X 3 sets of 6
325 X 2
375 X 2
415 X 2 sets of 2
465 X 2 sets of 2
Put loose phenom shirt on for a couple of sets so I could get some heavier weight in my hands again.
555 X 2 off 3 board
595 X 2 off 3 board
Close Grip Press (short lived)
325 X 3
375 or 415 X ? Cant remember this set....
Double KB Snatch: 16, 24, 28, 28 Kg all for sets of 8
Cambered bar close grip press out of mono lift on a box:
245 X 5
295 X 5
335 X 4.75. Missed at the very top.
I love doing these. Always makes me feel like a small child that cant control their limbs cause I'm shaking all over the place.
145 X 3 sets of 8
235 X 3 sets of 6
325 X 2
375 X 2
415 X 2 sets of 2
465 X 2 sets of 2
Put loose phenom shirt on for a couple of sets so I could get some heavier weight in my hands again.
555 X 2 off 3 board
595 X 2 off 3 board
Close Grip Press (short lived)
325 X 3
375 or 415 X ? Cant remember this set....
Double KB Snatch: 16, 24, 28, 28 Kg all for sets of 8
Cambered bar close grip press out of mono lift on a box:
245 X 5
295 X 5
335 X 4.75. Missed at the very top.
I love doing these. Always makes me feel like a small child that cant control their limbs cause I'm shaking all over the place.
Saturday, May 14, 2011
Light Pulling
I did some light deficit pulling today. Trying to take it a little easy as Wednesday is the first night back in briefs to squat.
Deads: Worked up to 405 X 3 then added a 1" mat every set until it was about 5-6" Tall
I can't remember how many sets I did...It was around 5-6 I think. I did go up to 455 for one set of 3, but felt slow, so I backed down to 405.
Front squat off a box with our new Spud, Inc. cambered bar...yes that is what I said. I is like a front squat and zercher combined with a box squat. What ever you call it, it is pretty tough, but kinda cool.
155 X 5
245 X 5
295 X 5
335 X 5
Hanging Ab Raises (feet all the way up over the bar): 3 sets of 6-8 reps
Now what can I do to make everyone mad at me Wednesday.........?
Deads: Worked up to 405 X 3 then added a 1" mat every set until it was about 5-6" Tall
I can't remember how many sets I did...It was around 5-6 I think. I did go up to 455 for one set of 3, but felt slow, so I backed down to 405.
Front squat off a box with our new Spud, Inc. cambered bar...yes that is what I said. I is like a front squat and zercher combined with a box squat. What ever you call it, it is pretty tough, but kinda cool.
155 X 5
245 X 5
295 X 5
335 X 5
Hanging Ab Raises (feet all the way up over the bar): 3 sets of 6-8 reps
Now what can I do to make everyone mad at me Wednesday.........?
Wednesday, May 11, 2011
Last night Raw Dog Squatt'en
Buffalo Bar box squats with a blue band on bar:
235 X 2
325 X 2,
375 X 2
415 X 2
465 X 2
505 X 2
Deads off boxes (1-2" below the knees)
245 X 2
335 X 2
425 X 2
515 X 2
605 X 2 sets of 2. Some serious roundback deads here. They were both ugly, but got up.
Wheel Barrow: half lap with 5-6 45s stacked on the pole closest to the handles. Should have gone heavier, but will be sure too next week.
235 X 2
325 X 2,
375 X 2
415 X 2
465 X 2
505 X 2
Deads off boxes (1-2" below the knees)
245 X 2
335 X 2
425 X 2
515 X 2
605 X 2 sets of 2. Some serious roundback deads here. They were both ugly, but got up.
Wheel Barrow: half lap with 5-6 45s stacked on the pole closest to the handles. Should have gone heavier, but will be sure too next week.
Tuesday, May 10, 2011
Bench Night
We did Fat bar with chains off the 2 board tonight.
worked up to 335 in bar weight and added a chain per side per set
335 and 1 (3/4") chain X 3
335 and 2 chains X 3
335 3 chains X 3 (2 sets)
335 and 4 chains X 3
Close grip Press:
315 X 5
365 X 5 (sling shot added)
405 X 6 (sling shot)
Incline Barbell Press:
225 X 6
315 X 3 Got heavy in a hurry.....so only two sets
One Arm KB snatch: Hoping these will help a little with shoulder stability for the bench.
20, 24, 28, 32 Kg's all for sets of 8 per arm.
Neutral close grip db press with fat gripz:
45 X 8, 55 X 8, 65 X 8
High Volume for me....
worked up to 335 in bar weight and added a chain per side per set
335 and 1 (3/4") chain X 3
335 and 2 chains X 3
335 3 chains X 3 (2 sets)
335 and 4 chains X 3
Close grip Press:
315 X 5
365 X 5 (sling shot added)
405 X 6 (sling shot)
Incline Barbell Press:
225 X 6
315 X 3 Got heavy in a hurry.....so only two sets
One Arm KB snatch: Hoping these will help a little with shoulder stability for the bench.
20, 24, 28, 32 Kg's all for sets of 8 per arm.
Neutral close grip db press with fat gripz:
45 X 8, 55 X 8, 65 X 8
High Volume for me....
Sunday, May 8, 2011
Saturday Deadlift Trio
Saturday was the last deadlit trio workout (conv, stiff, romanian). I had gone up 50 lbs each week for the first two weeks, and wanted to go up again this week, so I had to cheat a little. I did it backwards.
495 X 3 sets of 5
455 X 3 sets of 5
405 X 3 sets of 5
Kettlebell Squats: 3 sets of 8
Prowler Drudgery: 2 plates on each arm for half a lap (1/6th Mile). First time doing this for a long time. I think this pain will be more frequently visited now.
495 X 3 sets of 5
455 X 3 sets of 5
405 X 3 sets of 5
Kettlebell Squats: 3 sets of 8
Prowler Drudgery: 2 plates on each arm for half a lap (1/6th Mile). First time doing this for a long time. I think this pain will be more frequently visited now.
Wednesday, May 4, 2011
Wednesday Smash Day
Raw dog suck Russian Squat day.
415 X 5
465 X 3
505 x 3
555 X 3 not the easiest set, but the most I have done raw in a while
465 X 5
suspended good mornings:
225 X 3
315 x 3
405 X 3
495 x 3
545 X 3 These felt slow from the inside out, but on tape it looked pretty good.
Spud, Inc. Wheelbarrow march: loaded up the close post with 45's and did 1/3 mile. Got to do something different to get where i want to go, so GPP is calling my name. Easing back into it since I am in terrible shape right now.
415 X 5
465 X 3
505 x 3
555 X 3 not the easiest set, but the most I have done raw in a while
465 X 5
suspended good mornings:
225 X 3
315 x 3
405 X 3
495 x 3
545 X 3 These felt slow from the inside out, but on tape it looked pretty good.
Spud, Inc. Wheelbarrow march: loaded up the close post with 45's and did 1/3 mile. Got to do something different to get where i want to go, so GPP is calling my name. Easing back into it since I am in terrible shape right now.
Monday, May 2, 2011
Saturday and Monday
Saturday I continued to torture myself. This was my second week of what i call "The Trio", which consists of 3 rounds of 5 reps each with conventional, stiff, and Romanian deadlifts. Each round is with an ascending weight.
365 X 3 set of 5 (1 each exercise)
405 X 3 sets of 5 (1 each exercise)
455 x 3 sets of 5 (1 each exercise)
Close stance KB squats: a pair of 16's, 24's, 28's all for sets of 8.
That was enough pain for one day. 45 good DL reps is enough for me. I was hoping to get one more week where I could go up in weight, but I think I may have to cheat next week and get my heavy sets out of the way and go down. We will see how i feel after my RAW squat day on Wednesday...
365 X 3 set of 5 (1 each exercise)
405 X 3 sets of 5 (1 each exercise)
455 x 3 sets of 5 (1 each exercise)
Close stance KB squats: a pair of 16's, 24's, 28's all for sets of 8.
That was enough pain for one day. 45 good DL reps is enough for me. I was hoping to get one more week where I could go up in weight, but I think I may have to cheat next week and get my heavy sets out of the way and go down. We will see how i feel after my RAW squat day on Wednesday...
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