warm-up
various band movements
BP - bar x20, 95x6, 135x6, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, add Rage X
495x1 <--- add 1 board
550x miss <--- no boards
550x1 <--- reset shirt
545x3 <--- add 3 board
585x miss <--- add 4 board *
* Been hittin' tri's pretty heavy non stop and it caught up with me. Time for rest.
Dumbell Rows - 140x8x1, 140x10x2
Standing Side Lateral - 3x12
warm-up - Reverse Hyper - 1x20
Spud Abs - 1x20
GHR - 1x10
stretching
mobility work
DE Box Squat - Blue + Green 145x2x6 *
Stiff Legged Deadlift - 225x5, 275x5, 315x5, 365x5
Reverse Hyper - 3x10
Spud Abs - 3x8
* Took 3 weeks but speed is back. Felt great. With our band setup this is 405 at the bottom and 485 at the top.
warm-up
various band movements
Clay's Lats - 2x12
DE BP all sets + 80 lbs chain - 135x1x2, 185x1x2, 225x1x2, 275x1x2, 315x1, 335x1
5 Board Press - 405x5, 455x3, 515x miss, 515x1, 465x5
Pro Style Lat Pulldown - 3x12
Dumbell Lateral - 3x12
At 24 Hour Fagness, Carrollton, TX w/ Philipe
Bike - 12 min
Elliptical - 8 min
Hammer Upper Back/Row - 3x8-12
Seated V-handle Row - 3x10-12
Rear Delt Machine - 3x12
EZ Curl on low Pulley - 3x12
shoulder prehab
stretching
warm-up
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
stretching
mobility work
Suspended 14" Cambered Bar GM - bar x5, 95x5, 135x3, 225x3, 275x3, 315x3, add belt, 365x3, 405x1, 445x1, 465x1 PR, 495 (515) PR
*This is a PR for any GM and a HUGE one for this bar at this level. The top of the bar was below my belly button.
DE Deadlift on Jumpstretch Platform w/double minis - 315x1x11
GHR - 3x12
GHR Situps - green & purple bands 3x8-10
warm-up
tons of shoulder traction and band movements
Blast Strap Pushups - 2x15
dumbell rotators
CG BP - bar x20, 135x10, 225x3, 275x3, 315x3, 365x1
455x miss <--- 4 Board - Forgot my shirt like a dumbass. Added brand new 52 Rage X grid with 50 arms that was way too small. Phil had to pull my hands out to grab the bar and I was handcuffed. Popped off my shoulders to touch the 4.
455x miss <--- 4 Board - Added Greg's double Phenom which I was able to put my arms straight out to the sides with.
455x3 <--- 4 Board - Triple Phenom that is too small for Greg.
495x3 <--- 3 Board - joke
545x miss <--- 2 Board -1 Brought bar down and a seam started to blow loudly. It shifted the load to my right sholder and I didn't want to risk any injury so I asked the spotters to take it. After inspection, the blow wasn't very significant but I'm not taking any chances.
Felt beat up after the stellar workout Sunday so I'm just rolling with it.
CG BP <--- 2 Board - 315x6, 345x6, 345x6, 335x5, 335x6
Dumbell Rows - 145x8x3
About 200 reps for shoulders with mini bands, mainly rear delts
warm-up - sled 90x6
GHR situps - 1x20
Reverse Hyper - 4x12
GHR - 4x10-12
Spud Abs - 4x15-20
DE Box Squat + green + blue - 175x2x4, 145x2x2*
*Felt like a bitch on these until Greg reminded me with the new band setup that the 145 was still ~ 405 at the bottom.
Thanks Peebles for the coaching. You're a lot of help man.
warm-up
shoulder traction
various band movements
Blast Strap Pushups - 2x15
DE Floor Press - barx20
95x10
bar x6 <--- add 3 board, add 2 pairs of tripled minis
95x3
135x1
185x1x3 close, med, wide
225x1x3 close, med , wide
255x1
285x1
315x1
345x1 ties PR with one tripled mini pair so this was fucking huge!!!
4 Board - 365x5, 405x5, 445x3 PR, 475x3 PR
Pro Style Lat Pulldown - 4x10-15
Lion Ox - 3x12
Overhead Band Ext - Green x12
Things are REALLY starting to pick up!
Elliptical - 21 min
Superset
Hammer Strenph Seated Row - 3x12
Donkey Calf - 3x20
Shrug Machine - 2x2
Curl Machine - 2x8
Curl Machine #2 - 2x12
warm-up
GHR - 1x10
Reverse Hyper - 1x15
GHR Situps - 1x20
hip mobility
stretching
Box Squat w/Buffalo Bar +120lbs chain - 145x2
235x2
325x2 <--- add Titan Boss briefs
415x2
465x2
465x1 <--- Ginny Canvas
505x1
555x miss - felt easy, I let something go and I started to fall backwards
555x1 PR
595x1 PR
645x1 PR
Reverse Blue Band Deadlift - 405x1 <--- single frants briefs, Ginny canvas
495x1
585x1
635x1
685x1 PR
Superset
GHR Situps - green and purple 3x8-10
GHR - 3x12
Breakthru workout.
warm up - band pushdowns
blast strap pushups - 3x12
shoulder traction
dumbell rotators
BP w/Apollon's Axle POR
123x5
173x3
213x3
263x3
303x3
353x3 <--- add 2 boards
393x1
413x1 PR
423x1 PR
433x miss
393x5 <--- 5 boards
443x5 PR
483x1 PR
Dumbell Rows - 140x8,x8,x10
Superset
Head Supported Rear Delt - 3x12
Walker Shrugs - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 21 min
Pulldown Obliques - 2x12
Obliques on High Pulley - 3x8
Hammer Strenph High Lat Pulldown - 4x8-12
Hammer Curls - 65x10, 75x8
sled - 90x6
GHR Situps - 1x20
Reverse Hyper - 1x12
mobility
stretching
DE Box SQ Buffalo Bar - 135 + green/purple 6x2
Zercher Squats off pins - 315x1, 365x3, 405x3, 475x3 PR
GHR - 3x12
Spud Abs - 4x8-12
Calves w/band - 5x15
shoulder traction
dumbell rotators
various band warmups
DE BP - all sets +80 lbs chain - 185x3x2, 205x1x3, 225x1x2, 245x1x2, 275x1x2
4 Board w/ SS Bar + chains - 335x3, 385x3, 425x1, drop chains 425x1, add chains 405x1
Rear Delt facing incline - 20x12, 25x10, 20x12
T-Bar Row low handle - 3pl x12, 4pl x12x2
At 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
Calf Raise on Leg Press - 5x15-25
Obliques on High Pulley - 4x10
Hammer Strenph Curl Machine - 4x10
warm-up
mow lawn
hip mobility
stretching
GHR situps - 1x20
SQ - bar x5
145x5
255x3
455x3 <--- add Titan Boss briefs
545x1 <--- add Ginny canvas, high
655x1 <--- high
705x1 <--- straps up, high
735x1 <--- right at parallel
Weights felt retarded easy. Speed is horrible. I'll do 4 weeks of overspeed box squats to get my speed back. The only two squat PR's I've hit in the last 3 years were from doing this cycle going into the meet. Got some Metal squat shoes and they made a HUGE difference in stability.
Sumo DL - 245x3 <--- Predator briefs
335x3
445x3
495x5
555x1
Reverse Hyper - 8pl 4x12
GHR Situps - green 1x12, green & purple 3x8-10
sled - 45x8 trips
mobility
GHR - 3x12
Spud Abs - 3x12
warm-up
shoulder traction
dumbell rotators
various band movements
CG BP - bar x15, 95x3, 135x3, 185x3, 225x3
2 Board Press w/doubled light band - 135x3
185x3
225x3
275x1 PR
315x1 <--- add Titan Boss training shirt
365x1
385x1
415x1
drop bands
4 Board Press - 455x3, 495x3, 545x3
Dumbell Rows - 140x8x3
Triceps Pressdown - 3x12
Shoulder Horn - 3x12
Mini Band Rear Delts - 2x25
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
14" Cambered Bar GM - bar x5, 135x5, 225x3, 275x3, 315x3 <--- add belt, 365x3, 405x3
Power Squat Machine - 3pl x3, 4pl x3, 5pl x3, 6pl x3, 7pl x3, 8pl x3
GHR - 25x10x3
Spud Abs - 3x10
warm-up
various band movments
dumbell rotators
shoulder traction
Clay's Lats - 3x10
DE Floor Press 3 Board w/tripled light bands - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1
5 Board Press - 455x5, 475x3, 495x5
Reverse Hyper Row - 4x12
Rear Delt Raise - 35x10x3
At 24 Hour Fagness, Frisco, TX
warm-up - Elliptical 12 min
Hammer Strenph Seated Row - 4x8-12
Shrug Machine - 3x15
Donkey Calf Raise - 4x12-20
Curl Machine - 3x10
warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR situps - 1x20
stretching
mobility work
DE Box Squat Buffalo Bar - 365 + blues 8x2
Reverse Blue Band Deadlift - 405x3, 495x3, 585x1, 635x1, 675x1 PR, 705 x miss (form)
Reverse Hyper - 3x10
GHR Situps - Green 3x10
At Bally's New Roc City, New Rochelle, NY
warm-up
Elliptical - 10 min
shoulder traction
stretching
dumbell rotators
CG BP - bar x10, 135x5, 225x5, 275x3, 315x3, 345x1, 375x1
315x1 <--- add 3 aerobic steps risers or 4 board equivelant, had to start light to make sure it would work
365x1
405x1
445x1
475x1 easy PR
Rolling DB Extension on Decline - 45x10, 55x8x2
Hammer Strenph Lat Pulldown - 3pl x12, 4pl x8-10x3
Clay's Lats - 3x10
