MON AUG 30 - ME SQ/DL
warm up - sled 8 trips
GHR Situps - 2x15
Face Pulls - 2x15
stretching
hip mobility
SSB Suspended Good Mornings - 45x5, 135x5, 225x3, 315x3, 365x1, add belt 405x1, 445x1 The height was a little below where I PR'd in April. Felt really uncoordinated doing these. We're going to have to make sure we're hitting these more often, maybe alternating reps and singles each session.
SSB Suspended Squat - 305 2x6
Rev Hyp - 3x10
GHR Situps - 3x10 + green band
SUN AUG 29 - DE BP
warm up - sled dragging 8 trips
shoulder traction/rotator w/ mini
Lat work with blast straps
DE BP - 175 + 80lbs chain 8x3, 245 + 80lbs chain x 1, 300 + 80lbs chain x 1
4 Board Press SS Bar - 225x5, 315x3, 345x3
Front Lat Pulldown 4x10
Side/Rear Lateral - 3x10
FRI AUGUST 27 - DE SQ
warm up - sled dragging 6 trips
GHR Situps - 2x15
Lat/Upper Back - 2x12
DE Box Squat - 400 + 80 lbs chain 8x2
Deadlift 65% - 410x3
GHR - light band, increasing plate setting 4x8
Pull Down Abs - a whole bunch of different sets
GHR Situps - 2x15
WED AUGUST 25 - ME BP
warmup - trim backyard
Lat/upper back work - 3x15
shoulder traction
Floor press w/ chains close grip - We did something a little different because some of the guys did floor press 2 weeks ago. We worked up until the beginners were out and then started adding a chain and weight each set. The chains are 3/8" because we can't seem to get 5/8" here. The chains are listed per side with no deload. The additional weight ended up being 80 lbs total at lockout on the last set. We measured the weight with a hanging scale I bought so when people ask how much band or chain is on the bar we know. I don't really care but have to admit it has been extremely handy in figuring out band tensions.
up to 225 + 3 chains x3, 265 + 4 chains x3, 285 + 5 chains x3, 315 + 6 chains x1, 335 + 7 chains miss
Low pin press - 245 2x10, 295x8
Seated Low Row - 4x6-10 heavy
Inch Dumbell Arnold Press - 2x10
Mini Band Rear Delt - 2x15
Inch Dubell Curls - 2x6-8
MON AUG 23 - ME SQ/DL
warm up - sled dragging 6 trips
GHR situps - 2x15
High Box SQ Manta Ray (18")- bar x 5, 135x5, 225x5, 315x5, 405x3, 495x1
Used a closer stance than last time and it sucked. I'd say it was a little inside shoulder width or just close enough so you couldn't push out on your feet.
Pin 2 pulls - 445 5x1
Reverse Hyper - 3x8-10
GHR Situps - green band 3x10
SUN AUG 22 - DE BP
warm up - yardwork
face pulls - 2x20
DE BP - 155 + minis 2x2, 165 + minis 2x2, 175 + minis 4x2
5 Board Press close grip - 315x3, 335x3, 225x 2 quit shoulder hurting
Giant Set
Front Lat Pulldown 5x10-20
Band Shoulder Press 3x20
Rotator 3x12
FRI AUGUST 20 - DE SQ
At Hill's Back and Neck Care Center Pueblo, CO
warm up
Sled Dragging - 6 trips heavy
hip mobility
stretching
Free Squat 65% - 135x3, 225x5, 315x3, add belt 405x3, add single briefs 475x3
Pause Squats - 315 2x5
Speed Dead Conventional - 5x365
Superset
Reverse Hyper - 4x12
Seated Pull Down Abs - 4x15
WED AUGUST 18 - ME BP
At Major Fitness in Pueblo, CO who, by the way, does not allow chalk anymore. Fuck them. I'll never go back.
3 Board Press close grip - up to 365x3, 385x1 missed 2nd rep, 315x8
Superset
Rolling Dumbell Press 4x10
Chest Supported Row Machine - 5x8-15
Rear/Side Lateral on low pulley - 3x15
Seated Dumbell Curl - 2x10
MON AUG 16 - ME SQ/DL
warm up - Elliptical Rider - 8 min
stretching
Pulldown Abs - 2x12
GM close stance- bar x5, 135x5, 225x5, 315x3, 405x3, add belt 465x3 easy PR
Zercher Box SQ close stance - 135x3, 225x3, 315x3, 345x3
Superset
Seated Leg Curl - 5x8-12
Pulldown Abs - 4x15
SUN AUG 15 - DE BP
warmup - sled dragging 8 trips
face pulls - 3x15
mini band rotator work
stretching
DE BP - 8x3 155 + minis
Triceps Pushdown - 4x10
Chins - 4x6
Low Lat Pull w/ Rolling Thunder Handle - 3x10
Superset
Rotator work w/ mini 2x12
Tiffany Raise w/ mini 2x15
45 Degree Hyper - 3x10 + purple band
stretching
Superset
Seated Donkey Calf Raise - 4x10
Band Pushdowns - 3x15 green
Pulldown Abs - 4x8-12 heavy
THUR AUGUST 12 - DE SQ
Decided to take a number off a parallel box with gear. When I did 715 in a meet I struggled to max 545 on the box so that was my indicator. In terms of %, I figured I would have to do 610 off the box to get 800.
Bar x some
135x5
255x3
305x2
345x1
455x1 - add briefs
545x1 - add suit straps down (surprisingly easy)
615x smashed - straps up Bullshit. I should have taken it again with the straps down. Neither Phil or I could touch the box properly with the straps up. I could have touched and went but there is no way I was going to sit on that box with the straps up. We both let go to touch and there was no getting up.
Superset
GHR - 3x12
Reverse Hyper - 3x10
Next week we quit dicking around and start training for the real deal.
WED AUGUST 11 - ME BP
DB Incline BP - 50x15, 100x20, 80x14
Seated Calf Raises - 3x10
Board Presses (4 Board)- 315x5, 365x5
Super Set
Chest Supported Rows - 5x10
Pec Deck Rear Delts - 3x10
Seated Homo Curls - 3x10
SAT AUG 7 - INSA/INSAA SOUTHWEST
SQ - 314 token
BP - 463, 490 miss, 490 PR Wanted 500+ but on my second, when Kevin pushed my belt down, he pushed it weird and my shirt came loose. There was no support at the top. It was easy the second time.
DL - 600, 639 miss, 639 miss I dropped the 2nd attempt which was moving well past my sticking point. On the 3rd, I took my time setting up my grip but didn't bother to get closer to the bar. We all know what happens when the bar gets out in front of you.
Had a fun time supporting the rest of the team and messing around a little. Play time is over. APF is coming to town in November.
MON AUG 2 - ME SQ/DL
Reverse Hyper - 2x12
GHR - 2x10
ton of yardwork
TUE AUG 2 - XTRA
GHR Situps - 3x15 + green band
Band Pushdown - 3x25 monster mini
Dumbell curl on GHR - 3x12
Front Lat Pulldown - 3x20
SUN AUG 1 - DE BP
DE BP - 175+60lbs chain 5x3 Sucked ass. The no speedwork is killing me. Have to see what happens next weekend.
5 Board Press - 365x5, 405x3
drove over to 24 Hr
Superset
Seated Row Machine - 4x10
Hanging Leg Raise - 4x8 weighted
Rear Delt Machine - 3x20
Calf Raise on leg press - 5x15-20
