At Albany Strenph, Albany, NY
warm-up - shoulder rotation
pull ups - 2x6
reverse grip triceps pushdown - 2x15
stretching
CG BP - bar x a bunch, 95x5, 135x3, 185x3
Reverse Band Press Blue - 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 485x miss (foot slipped on shitty platform), 485x miss (middle)
Incline CG Fat Bar - 165x10, 215x6, 255x8
Rack Lockouts Pin 9 - 405x5, 455x3, 495x3, 495x5
Incline Dumbell Row - 110x8x4
Cable Crossover Rear Delt - 3x15
Stationary Bike - 15 minutes
At Albany Strenph, Albany, NY
Warm up - stretching
Adam James abs – 2x15
Shrugs on pullup bar – 2x10
Pullups – 2x6
14” Cambered Bar GM close – barx5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, add belt 385x5, 405x5
Snatch Grip Stiff Legged Dead med – 315x5, 365x5, 275x8 , 275x10
Lying Leg Curl – 3x10-12
Adam James Abs – 4x12
Standing Calf Raise + Shrug – 4x8
Tread Mill – 10 min then actually ran for 2:30 seconds. This is the longest I’ve run in 4 years. Must be getting in better shape because my joints didn’t feel like they were going to break. I was a little embarrassed about the 10 year old next to me crawling like a monkey faster than I was running. He was a little embarrassed when he cranked the speed to 100% and was thrown clear after missing the handrail.
At Pueblo Athletic Club, Pueblo, CO
Warmup – Drove back from Denver in 9 degree weather in a car who’s thermostat was froze. This was 2 hours of hell. I walked straight into the dry sauna with full sweats, cloves, and a stocking cap. It took almost 20 minutes to break a sweat.
Elliptical Rider – 12 minutes
Multi Hip machine – 4x12
Stretching
Pulldown Abs – 2x20
DE Box SQ – 305 + blue band 2x2, 295 + blue band 6x2
GHR – 4x8 + medicine ball
Pull Thrus – 4x15
Dumbell Side Bends – 3x10
At Pueblo Athletic Club - Pueblo, CO
Elliptical Rider - 15 min
Triceps Pushdown - 2x25
Rotator warm up - 2x15
Pulldown Abs - 2x20
Streching
Didn't do speed sets because of the shirt work on Sunday so did them today.
DE BP - 175 + 100lbs chain 8x3
MM 3 Board Press - 275x6, 315x6, 365x3, 365x4 all sets +100lbs chain
Chest Supported Row - 3 plates x 15, 4 plates x 10, 5 plates x 8 , 6 plates x 5, 3 plates x 15
12" Strongman Log Overhead Press - log x3, 50x3, 70x3, 90x3, 90x5
Strongman Carry apparatus shrugs - 450x20x2
Got spotting and hopped in with Big Ed - CO Strongman chairman
I don't think anyone at that gym doubts powerlifters are strong. Traded an inch dumbell Barry made for a wrist strengthening barbell handle.
Sled - 45x8 trips
Rev Hyper - 1x12
GHR - 1x10
stretching
Lat Pulldown Shrugs - 2x15
Conv Deadlift - 135x3, 225x3, 295x1, 345x1, 425x1, add Metal Deadlifter 535x1, 605x1, 635x miss
45 Hyper - 3x10 + 2 double monster minis
Rev. Hyper - 3x10
Saxon Side Bends (25lbs plate held over head) - 3x10
Sled Dragging Upper - 45x8 trips
Face Pulls - 2x15
CG BP - 135x5, 185x3, 245x3, 295x1, 335x1
Comp Bench/Metal Viking - 3 Board 425x1, 1 Board 475x1, 485x no touch - didn't try to press it, was killing my elbows trying to touch 405x3 no touch, 405x5 no touch
Shirt sucked in my opinion but what do I know. I only bench 500.
Pullups - 3x10
Sled dragging - lower 45x6 trips
Stretching - lower
Reverse Hyper - 1x12
GHR Situps - 2x15
GHR - 1x8
Box SQ w/green bands - 355x2x6, 415x1, 500x1 PR - I am happier about this lift than any squat I have done in training this year. This is a giant PR for me (+ 40 lbs).
45 degree hyper w/SSB - 3x10
GHR w/monster mini - 3x10
Pulldown abs w/blue band - 3x10
Triceps Pushdown - 2x25
Lat Pulldown Shrugs - 2x12
CG BP - bar x a bunch, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x3 PR
5 Board - 365x5, 405x3, 425x miss, 405x3, got shit together 430x3
T-bar Row - 5x8-12
Triceps Pushdown - 3x15-20
Cable Crossover Rear Delt - 3x12
Bike - 15 min
At Albany Strenph in Albany, NY.
Pulldown Abs - 2x15
Lat Pulldown Shrug - 2x12
stretching
Low Box Buffalo Bar SQ (8" close stance) - bar x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x2 PR
Adam James gave me his opinion on training WBC style and my particular weaknesses. He also helped me with my box squat form. I was going to try an fit in some DE bench work that I missed yesterday but this kind of info is invaluable. Let's see, do what I always do, or listen to someone who squats more than me at 181.
Pin 6 Pulls - 405x3, 495x3, 585x3, 675x2
Reverse Hypers - 4x10-12
Adam James Pulldown Abs - 3x15
Treadmill - 12 min
Right it down folks. For the first time in 4.5 years I missed a workout. Albany Strength had closed by the time I got there so I did the next best thing...went to O'Toole's, ate some good Angus Beef, sucked down a few MGD draws and Southern Comfort shots, and blended in with the locals.
Warm Up
Sled Dragging - 45x4, 90x2
Sretching
Speed Squats - 345 + green bands 8x2
Speed Pulls(Sumo) - all sets against purple bands - 315 x1x3 365 x1x3, 405 x1x2
GHR - Purple Band 3x8
45% Hyper (Wide) - 4" cambered bar 3x10
At Albany Strength - Albany, NY
Forgot my Chucks, during my week of forget everything, at the hotel. Didn't feel like driving back so it was floor press.
CG Floor Press - barx 15, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, add huge chain over bar 315x1, add another chain 315x1 x2
These chains must have weighed an assload because I barely got the 2 chains the first time. Second time was better. We need some of these chains.
Pin 9 Press on rickety, wobbly, skinny bench...in socks - 315x5, 405x3, 455x3 x2
CG Seated Row - 5x10
Seated Dumbel Press - 3x12
WG Lat Pulldown Shrug - 3x15
Rope Pushdown - 2x15
At Albany Strength - Albany, NY
Pulldown Abs - 3x10
stretching
Suspended GM (35") SS Bar - barx5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x1, 365x1 add belt 415x1, drop belt 275x5
The SS Bar here is different than ours. It has a "looser" feel to it. Where ours feels gargantuan, this one feels like it will dump you quicker. The camber is differnt.
Romanian Deadlift - 225x8, 315x8, 365x5 hook grip getting better
Reverse Hypers - 1x10, 2x8
Superset
Adam James (181 Elite 2nd APF Seniors) Pulldown Abs - 4x10 These were very cool until I smashed my head into the concrete.
Close grip shrugs on high pulley - 3x12
Treadmill - 10 minutes uphill
Sled dragging upper - 45x6
Blast Strap Pushups - 2x15
Pulldown Shrugs - 3x10
DE BP w/minis - 155x8x2
MM 4 Board Press - 315x5, 365x3, 405x3
Grappler Rows - 4x10
Grappler Shoulder Press - 4x10
Face Pulls - 3x25
Single Hand Band Pressdowns w/light band - 3x10
warm up - sled dragging 90 x 6 trips
GHR 1x10
hip mobility
Lat pulldown shrugs - 2x15
stretching
DE Box Squat - 325 + avg bands 6x2, work up add 4 in box 415x2, 485x1
45 Hyper - 14" cambered bar 3x10
GHR jacked up 8" - 5x8
Ab wheel - 3x12
Sled dragging - 45x6
Blast Strap Pushups - 2x10
Lat Pulldown shrugs - 2x12
stretching
Close grip BP - bar x12, 95, 135, 185 x3
3 Board - 225, 275, 315 x3, 365x1, 410x1 easy PR, 365x3
Extensions to chin - 135 + 60lbs chain 3x8, 135x10
Blast Strap Tri Extensions - 1x12
Grappler Rows - 4x8-10
Shoulder Horn - 3x15-20
