Grazzletron - Buffalo Bar: Greens + Tensioners + 120 chains
warmup
briefs
315 x 2 x 3
335 x 2 x 2
365x2
405x2
435x1
Zercher Harness - Sumo Pin Lockout vs. Doubled Purples
225x5
275
315x5x2
Assistance Circuit
GHR jacked up 14" + purple x6, drop band x6
Situps on GHR w/dumbbell - 8-10x3
RH - 12x2
Box SQ - 145x3, 235x3, 325x3 <-- add belt
SQ 415x2 <-- add Boss briefs, 505x2
595x2, 645x2, 705x1 <-- straps up, light wrap
Reverse Band - 725x1, 775x1
Sumo DL off 2" blocks - briefs 405x2, 455x2x4
45 Back Raise w/14" Cambered Bar - bar x12, 115x10, 155x8
Hanging Leg Raise - 25x8x3
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ - blues on BAG mono - 285x2, 305x2, 325x2x4, 355x2x2
Sumo DL w/gear - 455x2x2
455x2x1 <-- 1 set of chains
455x2x1 <-- 2 sets of chains
455x2x1 <-- 3 sets of chains
455x1 <-- 4 sets of chains
GHR jacked up 12" - 3x10
Hyperextension on GHR - 85x12x3
Pulldown Abs - 3x12
DE Box SQ - all sets + 120 lbs chain - 285x2, 325x2, 375x2, 415x2, 465x2, 505x2, 555x2
Reverse Band Deadlift - 335x3, 425x3, 475x3, 515x3, 565x3
Reverse Hyper - 3x10
Ball Situps on Low Pulley - 3x12
warm-up
Elliptical - 10 min
stretching
mobility
Reverse Hyper - 1x12
Conv DL - 135x3, 225x3, 315x3, 365x1, 405x3 <--- add belt, 425x3, 455x3
Belt Squat - 3x5 off box
Wide Stance Arch Back GM SS Bar - 155x12x2
Hanging Leg Raise - 25x8x3
Prowler (upper down, lower back)- x4, 50x4
warm-up
Elliptical - 10 min
stretching
mobility
Reverse Hyper - 1x12
Conv DL - 335x3, 355x5, 405x5 <--- add belt, 425x5
Belt Squat - 3x5 off box
Hyperextension - 3x8
GHR Situps - 2x10
Prowler (upper down, lower back)- x2, 50x2, 100x2 full sprint
warm-up
Reverse Hyper - 1x12
GHR Stitups - 1x20
GHR - 1x12
stretching
mobility
Suspended 14" Cambered Bar GM - 155x3, 245x3, 335x3, 385x3
Sumo DL w/chains - 405x3
405x5 <-- 2 chains
405x5 <-- 4 chains
405x5 <-- 6 chains
455x1 <-- 8 chains
GHR - 2x12
GHR Situps - 40x10x3
At Bally's New Rochelle, NY
stretching
mobility
Conv DL - 135x3, 225x3, 315x3, 365x2, 405x1, 435x1 - no chalk, gym bar
Sumo DL - add training briefs - 365x2, 405x1, 455x1, 495x1
Snatch Grip Dead - 365x5x1, 365x8x1
Seated Back Ext - 3x10
Hanging Leg Raise - 20x10x3
Reverse Wrist Curl - 3x20
warm-up
Pendulum Hyper - 2x12
GHR Situps - 1x20
GHR - 2x10
stretching
moblity
Conv DL - 135x3, 225x3, 315x3, 385x1, 425x3 <--- add belt, 465x3
Box Jumps - 1x10, 40x1x10
GHR - 3x12
Med Ball Throw/Catch Situps - 3x10
Farmer's Carry - Handle + 90x4 lengths, 1 trip
warm-up
GHR situps - 1x20
GHR - 1x10
stretching
mobility work
Box SQ - bar x5, 145x1x2, 255x1, 345x1
455x1 <--- add reverse blue band
655x1 <--- add briefs
745x1 <--- add reverse green band, add suit
810x1 <--- straps up
860x1 <--- wraps
This was a good idea. I got to handle some weight and I don't feel like I got tore up.
Reverse Band Deadlift *set up so bands let off at top - 455x1 <--- suit
605x1 <--- straps up
650x1
GHR - Blue x10x3
GHR Situps - Blue x8x3
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat foam pad w/blues + purples (290/230)
blue x2
blue & purple x1
145x1x2
235x2
325x2 <--- add Titan Boss briefs
375x2 <--- add Inzer Leviathan
415x2
485x2 PR straps up
545x WTF? I wrapped up, strapped up and couldn't get off the pins because I was shaking so fucking bad. Well, I started the day in NYC at 3:15 AM CST and traveled to Charlotte, NC and then to Dallas. Had a few hours at home watching CNN and then headed to the gym. Long fucking day and a stressful week. The weight didn't feel bad until the last set. CNS was shot.
Reverse Band Deadlift Blue - 315x1, 405x1, 495x1, 585x1x4 - full gear
*Hit my stride on the last one. All I had to do was flare my lats and grab the bar wider. I haven't felt good about my pull and couldn't figure out where I was off and this was it.
KB Swings - 10x3
GHR Situps - Green x10x3
Was shot the fuck out. I went home and fell asleep in front of the computer just reading the forum at 9pm. Obviously I woke up but this was an indicator I was spent.
Great seeing you Monte and thanks for the help Bro!
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ Buffalo Bar, foam pad w/blues (190/150) - 232x2, 252x2x2, 282x2x2, 302x2
Sumo Dead off 2" block - 335x2, 415x2, 475x2 <--- add Ginny, 515x2, 565x2, 605x2 PR
GHR jacked up 14" - 3x10
Chops w/ Rope - 4x12
Barbell Situps on Bench - 95x8, 115x8
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
Circa Max Week 2
DE Box Squat + blue, green, purple bands ~ (450/340) measured after workout - bar x2
145x2
235x2 <--- add Titan Boss briefs
235x1 <--- add Titan Boss suit
325x1 * sucked ass - suit was too loose in the hips
325x1 <--- add Inzer Leviathan
375x1
415x miss *spotter touched the bar and I lost it
415x1 By far the hardest lift I've ever done in my life. I was shot from the stress of work all week, walking around NYC the night before, and flying back to Dallas before the workout but I still got it. Wanted 450. Need to tighten straps. I had 'em loose.
Speed Pulls Conv on Jumstretch w/doubled mini - 225x2x4 * completely dead.
KB swings - 3x10
Situps on GHR - Blue x10x3
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat + blue, green, purple bands ~ (450/340) measured after workout - bar x2
145x2 <--- add Titan Boss briefs
235x2 <--- add Leviathan suit
325x2
http://www.youtube.com/watch?v=R1wdkWiLpcw
375x2 lower box and more band tension. I'll call it a PR.
http://www.youtube.com/watch?v=_AjbdKdvxYk rep one * They racked me because i was shaking so I did and took it again right away.
http://www.youtube.com/watch?v=Vh7Tw8vLXMk rep two
Mobility is drastically improved. Hit depth no problem and the weight felt light compared to what I remember. Very excited about this workout.
Reverse Blue Band Deadlift briefs- 225x2, 315x2, 405x2, 495x2, 585x2, 635x1, 495x5
Pull Thrus - 3x10
Situps on GHR - Blue x10x3
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ foam pad w/blues + purple (290/230) - 195x2, 235x2x2, 285x2, 255x2x2, 255x1x4
Sumo Dead - 335x5, 425x5, Conv 425x5
GHR - 45x8x3
Rocky Reverse Situp - 4x5
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
DE Box SQ w/SS Bar + purple(100/80) + 80lbs chain - 245x8x2 (425/325)
Sumo Dead off 2" platform - 315x3x2, 365x2x2, 365x1, off floor - 365x1x4
GHR - 3x15
GHR Situps - 45x10x3
warm-up
Reverse Hyper - 1x12
stretching
mobility
DE Box SQ - 14" Cambered Bar - 245x2, 275x2, 305x2x2, 335x2x2, 355x2x2, 385x2x2
Stiff Leg Deadlift - 135x3, 185x3, 225x3, 275x3x2, 225x8 off block
Reverse Hyper - 2x12
Hanging Leg Raise - 25x8x3
Shrug on Powersquat - 3x12
Reverse Wrist Curls - 3x10
*ART today. Shoulder sounded like pop rocks. Feels MUCH better.
warm-up
Reverse Hyper - 1x15
stretching
mobility
DE Box SQ - Buffalo bar/foam pad w/blues (190/150) - 232x2x2, 252x2x2, 272x2x2, 292x2x2
Snatch Grip DL - 225x3, 275x3, 315x5, 365x6 <-- add belt, 405x6
GHR Situps - blue x10x3
Dumbell Sidebends - 100x10x2
Reverse Hyper - 270x12x3
warm-up
mow lawn
stretching
mobility
DE Box SQ - Buffalo bar/foam pad w/blues (190/150) - 232x2x2, 252x2x2, 282x2x2
DE Dead - Conv - 315x1x2, 365x1x4, Sumo - 365x2x2
GHR Situps - blue x10x3
Band GM - blue x15x2
warm-up
stretching
mobility
GHR - 1x10
GHR Situps - 1x20
Box SQ - 145x3, 235x3, 335x3
435x3 <--- add Titan Boss briefs
525x1
615x1 <--- add Inzer Leviathan straps down
705xmiss *free SQ
665x1 *back to box
685x1x3 straps up
45 Hyper - Small Cambered Bar x10, 65x10, 95x8x2
GHR - 40x10x2
GHR Situps - Blue x10x3
At 24 Hour Fagness, Frisco, TX
warm-up
stretching
mobility
Pulldown Abs - 2x12
Face Pulls - 2x12
Conv Dead IPF bar - 135x5, 225x2, 315x3, 405x2 <-- add belt, 455x2, 505x miss <-- no chalk, got chalk, 475x2
Snatch Grip Dead - 315x5, 375x5
Pulldown Abs - 4x10
Toe Press - 5x12-25
Bike - 10 min
warm-up
45 Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
Deadlift (Sumo) off 2" blocks - 135x3, 225x3, 315x3, 405x3 <---add belt and straps
455x3
515x3 PR
DE SQ Buffalo Bar + blue bands (190/150) - 232x2x2, 252x2x2, 275x2x1, 315x2x1
*Bar was popping at the top. I've never had a very strong finish but I think all the deadlifting on Fridays is really jacking up my lockout. All the work on the lower back is really paying off. I was completely upright on every set and was able to hit depth with my stance about an inch from the sides of the EFS mono.
Superset
GHR - 1x12, 40x12x2, 60x12
GHR Situps - Blue x10x3
warm-up
45 Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
Deadlift (Sumo) on BAG 2" platfrom w/doubled minis - 135x3, 225x2
315x2 <---add belt
365x2
405x2 RAW PR
455x1 PR <--- add Titan Boss briefs
475x miss
Stiff Legged Deads - 225x10, 275x8, 275x10
Reverse Hyper - 2x12
Hanging Leg Raise - 30x10x3
At 24 Hour Fagness, Frisco, TX
warm-up
Pulldown Abs - 2x12
stretching
mobility
DE Deadlift freakin' IPF bar - 135x2, 225x2, 315x2 conv, 315x2 sumo, 365x2x2 sumo, 405x2 sumo, 365x2x2 conv, 405x2 conv
Romanian Deadlift - 225x5, 275x5, 315x5
Seated Leg Curl - 2x10
Pulldown Abs - 2x12
Bike - 10 min
Weights were light but shit was flying today as it should have. First deadlift work I've done in almost 2 years where I really poured on the speed and didn't feel any pain. Thought I may have been at the limit of what my body could take after the way I've felt the last year but I've been pleasantly surprised by this week. Now I know I have a LOT more in me.
warm-up
mobility
Reverse Hyper - 1x15
stretching
Sumo Dead RAW w/IPF bar (yuk!) - 135x5, 225x3, 315x3, 405x3x3 <--- add belt
Snatch Grip Deads - 315x5x3
GHR Situps - blue x15x3
45 Hyper - 80x12x2
*I could really feel the back injury on the top sets of sumo but it's getting better. I couldn't have done that in the past 6 months, no shit. It's getting better for sure.
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box Squat SS Bar w/blue bands on normal mono-setup - 245x2x2, 295x2x2, 335x2x3
Dead - rotated Sumo and Conventional 1:1 - 315x1x2, 365x1x2, Did some doubles and singles with 405 some sets with 2 chains. Came out to 14 lifts at 405.
GHR - 1x20
GHR Situps - 110x8x3
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Reverse Band Deadlift blue - 225x2, 315x2, 405x2, 495x2 <--- add belt/briefs, 585x1, 635x1
Pin Pull #1 - 225x5, 275x5, 300x5x2
Reverse Hyper - 2x12
Spud Abs - 2x12
GHR Situps - Blue 1x15, 1x12
At Bally's, New Rochelle, NY
warm-up
Elliptical - 5 min
hip mobility
stretching
DE Box SQ - no briefs 315x2x3, 275x2x3
Romanian Deads - 225x10x2, 275x8
Ab Machine - 4x10
Calf Raise on Leg Press Machine - 3x15
warm-up
GHR - 1x10
Reverse Hyper - 2x12
GHR Situps - 1x20
stretching
mobility
Sumo Dead of 2" platform - 135x5, 225x5, 315x2, 405x2 <--- add brief, 405 + 2 chains x2, 405 + 4 chains x2
Stiff Legged Dead - 185x10, 235x10x2
GHR - 2x15
Dumbbell Side Bend - 100x10x3
warm-up
GHR - 1x10
Reverse Hyper - 2x12
GHR Situps - 1x20
stretching
mobility
Reverse Blue Band Sumo DL - 135x3, 225x3, 315x3, 405x3, 455x3, 495x3 <--- add loose brief, 545x put it down...back is in bad condition
Here's where I found out how bad my back is. I went to pick up 225 off blocks to do some stiff legs and it hurt like hell. I need to spend a few months getting it back into the shape it was when I first started.
Stiff Legged Dead - 135x10x2, 185x10
GHR - 2x15
Dumbbell Side Bend - 85x10, 100x10x2
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Sumo Dead of 2" platform - 135x5, 185x5, 225x2, 275x2, 315x2, 365x2, 405x2, 455x2
45 Hyper - 55x12x2
Reverse Hyper - 180x12x2
Spud Abs - 4x12-20
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 5 Circa Max
DE Box SQ + blue and purple bands (290/210) - 145x1
235x1
325x1 <--- add Titan Boss briefs
415x1 <--- add Inzer Leviathan
515x1 <--- straps up
585x miss
555x miss * we lowered the rack on the 585 and it fucked up my set up. It was a mental mistake on my part and in retrospect I did way too much lower body shit this week, not to mention the day less of rest. Fuck it. I missed a bunch of weights last time and still had the best meet of my life.
DL Sumo - 315x1, 405x1, 495x1, 605x1
GHR - blue+purple x6x3
GHR Situp - blue/purple x10x3
Band GM - blue/green 2x10
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 4 Circa Max
DE Box SQ + blue and purple bands (290/210) - 155x2
255x2
355x2 <--- add Titan Boss briefs
425x2 <--- add Inzer Leviathan
485x2 <--- straps up
545x1 easy PR
DE DL Sumo - 315x1x2, 365x1x2, 405x1x2 *Felt like ass. Shut it down.
GHR - blue+purple x6x3
GHR Situp - blue x10x3
Prowler - 6 trips with no weight
warm-up
GHR - 1x10
GHR Situps - 1x20
45 Hyper -1x12
stretching
mobility
Week 3 Circa Max
DE Box SQ - Buffalo bar + blue (190/150) - 147x2 * Loose Metal Pro briefs
237x2
297x2x5
237x2x2
*Felt like absolute ass. I went too heavy on the Power Squat on Monday even though it felt effortless. My hams and glutes were still smoked.
GHR - 3x20
GHR Situps - 1x10, 35x10x2
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 2 Circa Max
DE Box SQ + blue, green, and purple bands (440/330) - 155x2
255x1 <--- add Titan Boss briefs
285x1
325x1 <--- add Inzer Leviathan
365x1
435x1 PR
DE DL Sumo - 315x1x2, 405x1x2 <--- add Ginny suit, 455x1x2, 495x1, 545x3
GHR - blue+green x8x3
GHR Situp - blue x10x3
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 1 Circa Max
DE Box SQ + blue, green, and purple bands (440/330) - 145x2
235x2 <--- add Titan Boss briefs
285x2 <--- add Inzer Leviathan
325x2
395x1
DE DL Sumo - 315x1x2, 365x1x2, 405x1x2 *Felt like ass. Shut it down.
GHR - blue+purple x6x3
GHR Situp - blue x10x3
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ + blue bands (190/150) - 295x2x6 at blistering pace
DE DL Sumo - 315x1x3, 365x1x4, 405x1x3
Seated Leg Curls - 2 green x12x3
GHR Situps - blue/purple x8x3
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
stretching
mobility
DE Box SQ + blue bands (95/75) - 285x2x4, 305x2, 325x2, 345x2, 375x2
Hyperextension w/ 4" Cambered Bar - bar x10, 65x10, 85x10
GHR - blue x10
Seated Leg Curl - green x12x3
Hanging Leg Raise - 35x8x3
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
DE Box SQ + green bands (75/55) - 325x6x2, 375x2, 415x2
405x1x5, 455x1
GHR - blue x10x3
Reverse Hyper - 2x10
Chain Leg Raise - 3x10
warm-up
45 Hyper - 1x12
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ w/Buffalo Bar + green bands (75/55) - 327 (437 on box) x2x9*
* remember we have the retarded 4x9 band base
Sumo Pulls off 2" box - 315x1
405x1
405x1 + 1 set of chains
405x1 + 2 sets of chains
405x1 + 3 sets of chains
405x1 + 4 sets of chains
405x1
* Not being patient loading weight. I fucked off all week and it showed up tonight. Wasn't crisp.
GHR - Blue x10x3
Chain Leg Raise - 3x10
Rolling Thunder - Static Hold 5 sec - 135x5
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ w/Buffalo Bar - 327x2x2, 377x2x2, 417x2x2, 467x2, 507x2
Sumo Pulls off 2" box (these suck for some stupid reason) - 315x1x2
365x1x2
405x1
405x1 + 1 set of chains
405x1 + 2 sets of chains
405x1 + 3 sets of chains
405x1 + 4 sets of chains
GHR - Blue x10x3
GHR Situps - Blue x10x3
warm-up
GHR - 1x10
45 Hyper - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ w/SS Bar - 315x2x8 +120 lbs chain, Frantz briefs
Reverse Band Deadlift Green - 315x2, 405x2, 495x2, 605x1
GHR - Blue x10x3
GHR Situps - Blue x10x3
Band GM - Blue x15x2
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ w/SS Bar - 295x2x8 +120 lbs chain
Sumo Dead on Jumpstretch Platform - 315x8x1 + minis
GHR - Blue x10x3
GHR Situps - Blue x10x3
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ - 145x2, 235x2, 325x2x1, 375x2x2, 415x2x2, 465x2x2, 505x1x2
Sumo Dead weight on 2" block - 315x2, 405x2, 495x2, 545x back lit up, stopped
GHR - Blue band x10x3
Hanging Leg Raise - 30x6x3
GM - Blue band x20
warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR situps - 1x20
stretching
mobility
DE Box Squat - 275 + blue (465/425) x2x5 Metal training briefs
325x1
375x1
415x1 PR
GHR - Blue x10x3
Band GM - Blue x15x3 *
Spud Abs - 2x20, 2x12
*As in the good ole days, I've learned that when I do band GMs regularly, my back doesn't bother me. VERY IMPORTANT!!!
warm-up
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility
DE Box SQ - 235 + blue (425/385) x2x6
DE Deadlift Sumo - 315x1, 405x1x8
Reverse Hyper - 1x12
Band GM - Green x15x3
GHR Situps - Blue x6x3
At Southdownsgym, Baton Rouge, LA
http://www.southdownsgym.com/
For a commercial gym, this place was pretty cool and actually had competitive lifters on staff. The freakin' guy teaching the spinning class was wearing a Westside shirt! I thought that was about the funniest thing I'd seen in a long time.
warm-up
Pulldown Abs - 2x15
stretching
mobility
Kettlebell swings - 2x12
DE Box SQ - 135x2, 225x2, 315x2, 365x2x2, 405x2x2, 455x2x2, 495x2
DE Deadlift Conv - 405x8x1
Hyperextension - 100x8x3
Giant Set
Hip Extension - 3x12
Pulldown Abs - 3x12
Donkey Calf Machine - 3x15
Elliptical - 15 min
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
stretching
mobility
DE Box Squat w/Buffalo Bar + 160lbs chain - 325x2x8
Sumo Dead - 315x1x2
405x1x2
495x1 <--- add Ginny canvas
585x1 * felt like ass. I got impatient and that does not work.
GHR - Green x12x3
Hanging Leg Raise - 25x10x3
Reverse Hyper - 1x12
At Major Fitness, Pueblo, CO
warm-up
45 Hyper - 1x15
stretching
mobility
DE Box SQ - all sets + 170 chain - 315x2x6, 365x2, 405x2*
* This set sucked. The collars stopped turning and the bar wanted to roll down my back. I thought I was losing my balance earlier but it was the collars resisting. Today both my freakin' forearms are sprained.
DE Sumo DL - 405x6x1
Band GM - Blue x 15x2
Dumbell Side Bends - 3x10
At 24 Hour Fagness, Frisco, TX
warm-up
mobility
stretching
Clay's Lats - 2x15
Pull Thrus - 2x12
shoulder traction
DE Box SQ - bar x2, 135x2, 225x2, 315x2* add light brief, 365x2, 405x2, 455x2, 500x2
Pull Thrus - 3x12
Obliques on high pulley - 3x10
Seated Calf - 3x12-15
warm-up
GHR - 1x10
GHR situps - 1x20
stretching
mobility work
DE Box SQ - bar x2, 145x2, 235x2, 325x2 <--- add Titan Boss Briefs, 375x2, 415x2, 465x2, 505x2
* Circa Max worked apparently. Was super explosive for me and the weights felt light.
GHR - Blue x10x2
GHR Situps - Blue x10x3
Band GM - Green x20
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat + blue & purple bands ~ 290 band at top with 4x9 base
blue x2
blue & purple x2
145x1
235x1
325x1 <--- add Titan Boss briefs
415x1 <--- add Leviathan
485x1
535x miss
535x1
*This sucked. I expected a lot more. I ended up drinking 5 x 32 oz. glasses of water, 2 x 32 oz. Gatorades, and 2 x 16 oz. of water before, during, and after a 5 hour span surrounding the training session. I only went piss once. This was not good and certainly affected my strength.
Reverse Hyper - 2x12
GHR - blue x8x3
GHR situps - blue x10x3
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat + blue & purple bands ~ 290 band at top with 4x9 base
blue x2
blue & purple x2
145x2
235x2 <--- add Titan Boss briefs
325x2 <--- add new Leviathan WOOHOO!!!
415x2
515x1 PR * missed the second rep because I couldn't hold my air. It was stiffling in the gym, I was all jacked up in many ways and when I took my breath for the second, it just blew out of me. Tried it anyway. First rep was easy.
Sumo Dead w/Titan briefs and Ginny - 315x1, 405x1, 495x1, 605x1 easy opener
*I have now mastered the Kutcher/Spud method of flexing the bar off the floor. I didn't even have to pull the bar on the 605 and was able to gear whore even more by wearing some serious briefs. Looking for a HUGE PR in my pull.
Reverse Hyper - 2x12
GHR - blue x8x3
GHR situps - blue x10x3
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility work
DE Box Squat Buffalo Bar + blue bands ~ 190 band at top with 4x9 base - bar x2x3 - 335x6x2
Band GM - blue x20x3
GHR - blue x10x3
GHR Situps - blue x8x3
Spud Abs - 2x20
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat + blue, green, purple bands ~ 440 band at top with 4x9 base - bar x2x3
145x2
235x2 <--- add Titan Boss briefs
325x1 <--- add Ginny suit
385x1 PR
415x miss
415x1 PR
Sumo Dead w/Predator briefs - 225x1, 315x1, 405x1, 455x1, 495x1
405 + 1 chain
405 + 2 chains
405 + 3 chains
405 + 3 chains and retarded anchor chain
GHR - purple x12, green x10, blue x10
Spud Abs - 4x6-12 heavy
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work
DE Box Squat + blue, green, purple bands ~ 440 band at top with 4x9 base - bar x2
145x2 <--- add Titan Boss briefs
195x2
235x2 <--- add Ginny suit
285x2
325x2
375x2 PR
Sumo Dead w/Predator briefs - 225x1, 315x1, 405x1, 455x1, 495x1x2
45 Hyper - x20, SS Bar x10x2
Spud Abs - 4x12 heavy
warm-up
stretching
mobility
GHR Situps - 1x20
GHR - 1x10
45 Hyper - 1x10
DE Box SQ - 315 + blue/purple 8x2 *some sets were singles because my back is irritated but it worked out to 16 reps total
Reverse Hyper - 3x12
45 Hyper - purple 3x10
Sled - 1pl, 2pl, 3pl, 4pl x 8 trips
stretching
mobility
Reverse Hyper - 1x15
45 Hyper - 1x15
GHR Situps - 1x20
Front SQ w/SSB
barx5
155x5
245x5
335x2x5
45 Hyper w/light band - 3x12-15
Rev. Hypers - 270x3x10
Vertical Leg Raise - 20x8x3
stretching
mobility
Reverse Hyper - 1x15
45 Hyper - 1x15
GHR Situps - 1x20
Front SQ w/SSB
barx5
155x5
245x5
335x2x5
45 Hyper w/light band - 3x12-15
Rev. Hypers - 270x3x10
Vertical Leg Raise - 20x8x3
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 - 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.
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
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
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
DE Box Squat - got up to 405 + chains and my back locked up
Reverse Hyper - 2x12
Spud Abs - 3x12
*Took a contrast shower after and did some hip mobility and it let go. Relief.
warm-up
hip mobility
stretching
Squat - bar x5
135x5
255x3
455x3 add Ace Briefs
545x3 hit parallel on last rep
635x1 add Metal Pro Squatter, high
685x1 high
705x1 high
705x miss *I tried to dip when the gear loaded up and the only thing it did was push me forward.
I was 1-2" high on a lot of these. The Ace Briefs are too much for me under a squat suit. I think when you have good form, it takes a lot less support to get carry over from the gear. I am not ready for that level of support. It reminds me of the Metal Bencher where it's like nothing and then the whole freakin' world for about 2 inches. I don't like it at all.
Reverse Band Deadlift Green - Sumo Belt only - 315x3, 405x5, 495x3, 495x5
GHR - 2x15
Reverse Hyper - 1x12
GHR Situps - Green Band 3x10
warm up
Sled - 90 x6
Spud Abs - 2x15
Hyperextension - 1x10
stretching
mobility
*Leg still sore as shit, especially glute/ham tie in, from the stupid Power Squat on Monday.
DE Box SQ w/ Buffalo Bar, Metal Pro Briefs - 135x2, 225x2, 315x2
405x2
455x2
455x1 1chain
455x2 2 chains
455x2 3 chains
495x1 3 chains
525x1 3 chains PR
*I went off a higher box last week and wore the Ace Briefs. It was much harder today.
DE Deadlift Sumo - 335x1x2, 425x1x4
Had to get out quick. Light assistance tomorrow.
warm-up
GHR Situps - 1x20
GHR Hypers - 1x10
Reverse Hyper - 1x10
mobility work
stretching
DE Box SQ Buffalo Bar, Metal Ace Briefs, had to go off a higher box to get down
405x2
405x2 1 chain
405x2 2 chains
405x2 3 chains
455x2 3 chains
495x2 3 chains
Superset
Reverse Hyper - 3x12
Hanging Leg Raise - 25x6x3
warmup - Spud Abs - 1x15
GHR - 1x10
hip mobility
DE Box Squat - 325x2, 375x2, 415x2, 465x2
DE Sumo Pulls - reverse blue band - 315x2, 405x2, 495x2
Superset
Reverse Hyper - 3x12
Spud Abs - 4x10-20
sled - 45x6 trips
warm-up
GHR Situps - 20x1
Reverse Hyper - 12x1
GHR - 10x1
hip mobility
EFS Power Squat - 1 plate x5, 2 pl x5, 3pl x5, 4pl x5, add belt 5pl x5, 6pl x5
DE DL Sumo - 315x2, 365x2, 405x2
GHR jacked up 8 in - 3x10
GHR Situps jacked up 8 in - green x8x3
Sled - 45x8
warm-up
sled 60x6
GHR situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
hip mobility
DE Box squat - 305 + green 8x2
GHR - 4x10 jacked up
Reverse Hyper - 3x12
Spud Abs - 2x25
warm-up
hip mobility
stretching
Giant set
GHR - x12, monster mini x12, light band x10
45 Hyper - purple x12, green x10x2
Spud Abs - 3x15
Reverse Hyper - 3x10-12
warmp-up
sled - 6 tips
Reverse Hyper - 1x12
GHR - 1x12
GHR Situps - 1x20
Band GM - purple x20
DE Box SQ - 315 + 120 chain (40 supsended) x 6 sets x 2
Sumo DL - 225x5, 315x5, 405x5, 445x1
45 Hyper - SS Bar x10, 95x10, 115x10
Reverse Hyper - 3x10
Spud Abs - 2x25
warm-up
sled 90x6
GHR - 1x10
Reverse Hyper - 1x15
GHR Situps - 1x20
stretching
hip mobility
DE Box SQ - 295 + 120 chain (40 supsended) x 6 sets x 2
*felt like shit - Levi whupped me
Romanian DL
135x5
225x5
275x5
315x5
405x5
Allen Core Wheel static abs
1 pl x 30 secs
100 lb pl x 30
100 + 45 x 30 secs
At Major Fitness, Pueblo, CO
warm-up
Elliptical Rider - 10 min
stretching
mobility work
DE Box SQ - 275 + 140 chain - 6x2
DE DL - all sets + 80lbs chain 225x3, 315x3, 405x2
GHR - x10, 15x10, 20x10
Pulldown Abs - 3x15-20
Had a ton of stuff to do with some legalities for a franchise and getting some pants tailored before I leave for CO tomorrow...resulting in my training late at 24 Hour Fagness, Frisco, TX
warm-up
Pulldown Abs - 2x10
Pullthrus - 1x15
stretching
hip-mobility
Box SQ - 135x5, 225x3, 315x3, 405x3
Free SQ w/ Predator Briefs - 455x3, 495x3, 545x3, 585x1
Zercher SQ off Pins - 225x1x6, 275x1x3, 315x1, 365x1, 425x1 PR, 455x1 PR
Superset
Pull Thru - 3x12
Side Abs on High Pulley - 3x10
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
DE Box SQ - bar x5x2, 135x5, 225x2 - hurting
Power Squat - 315x3, 405x3, 405x5, 405x10
Romanian DL - 135x5, 225x5, 315x5
Reverse Hyper - 2x10
Superset
Spud Abs - 3x20
45 Hyper - 3x20
Rolling Thunder - 115x static - back flaring up so stopped
World Gym Push/Pull in Pueblo, CO at which I was guest lifter
Face Pull - 2x20
BP - barx20, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, add Inzer Rage X
515x1 <--- add 1 board
550 opener
575 2nd
600 miss* I jacked the shirt and couldn't roll the left hand back after touching. After 11 minutes from the 455 to the 600, I was very pleased. Had to follow myself in the meet on a commercial gym bench with a commercial gym bar.
While people were warming up for the dead.
Superset
SQ - 135x5, 225x5, 315x5, 405x3, 495x3
DL - 135x5, 225x5, 315x5, 405x1x3
Pulldown Abs - 3x15
Lat Pulldown - 3x12
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
mobility
Box SQ - barx5, 95x2, 135x2, 185x2, 225x2, 275x2, 315x2, 365x2, 405x2
DL - 135x1x5
GHR Situps - 1x20
GHR - 3x15
Reverse Hyper - 540x8x3
warm-up
GHR - 1x10
Reverse Hyper - 2x12
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ - felt like ass warming up ass I'm still injured so went over to the SQ Machine
Power SQ - 315x5, 405x5, 605x5, 725x5x2
Giant Set
GHR - light band x 10x3
Reverse Hypers - 405x10x3
Pulldown Abs - 70x15x3
warm up - sled - 90x6
hip mobility
*tried to squat but my back is still F*cked up
Rev Hyper - 4x10
GHR - 4x15
Spud Abs - 4x12
warm-up sled 90x6
mobility
Giant Set
GHR - 3x12
Spud Strap Abs - 6x8
Reverse Hyper - 3x10
warm-up
sled - 90x6 trips
GHR - 1x10
GHR Situps - 1x20
stretching
hip mobility
DE Box SQ - 325x2x4 + blue bands, 302x2x4 + blue bands + 2 suspended chains/side
DE Deadlift Sumo - 405x5x1
GHR - 4 x 10
Reverse Hyper - 3x10
Happy Birthday to me!!!
warm-up
sled - 90x6 trips
GHR - 1x10
GHR Situps - 1x20
stretching
hip mobility
DE Box SQ - 305x2x4 + blue bands, 305x2x4 + blue bands + 2 suspended chains/side
DE Deadlift Conv - 225 x 3, 315 x 3, 405x1x3
GHR - 4 x 10
Reverse Hyper - 4x10
2 wheels x 10
3 wheels x 10,10,10
warm-up
GHR Situps - 1x20
Reverse Hyper - 1x15
stretching
hip mobility
DE Box Squat - 285x2x2, 325x2x2, 375x2x2, 415x2x2
GHR - 4x (25x6 +4 reps)
GHR Situps - Green band x10x3
Reverse Hyper - 3x12
AM
warm-up
hip mobility
Reverse Hyper - 1x15
GHR - 1x10
Power Squat - 135x5, 225x5, 315x5, 405x5, 495x5, 585x5 ultra wide and deep
Reverse Hyper - 3x12
45 Hyper - 3x15
---------------------------------
PM
warm-up
sled - 90x8
GHR - 1x15, mini band x (10 +5) x3
Allen Core Wheel - 100x30 sec x3
At Major Fitness, Pueblo, CO
warm -up
Elliptical - 10 min
GHR situps - 1x20
GHR - 1x10
45 Hyper - 1x10
hip mobility
DE Box SQ - 315 + 180 lbs chain 6x2 *
*back was on fire so I took it easy after this
GHR - 5x10-15
Stability Ball Situps on Low Pulley - 3x10
Obliques on High Pulley - 2x10
Marcelo helped me out.
At Major Fitness, Pueblo, CO
warm -up
Elliptical - 15 min
hip mobility
GHR - 1x10
45 Hyper - 1x10
DE Box SQ - 295 + 180 lbs chain 6x2
45 Hyper - 14" Cambered bar x10x4
Hanging Leg Raise - x15, 20x8x2
Dimmel Deadlift - 185x15x2, 225x12
GHR - 1x10
45 Hyper - 1x12
Reverse Hyper - 1x12
mobility
14" Cambered Bar GM - bar x5
155x5
245x5
295x5
335x3
385x3 <--- add belt
Power Squat Machine Hack Squat - 3x8-10
GHR - 4x12
Side Abs - 80x10, 100x10x2
warm-up
GHR situps - 1x20
Reverse Hyper - 1x15
45 Hyper - 1x12
mobility
DE Box SQ w/buffalo bar
345x2x2
385x2x2
415x2x2
Snatch Grip DL
225x5
315x5
365x5
GHR - 3x15
Pulldown Abs - 2x50
warm-up
sled - 90x6
GHR situps - 1x20
Reverse Hyper - 1x12
mobility
Takin' it easy because of the hamstring injury.
DE Box SQ - 225x2x2, 275x2x2, 315x2x2
GM - 185x5, 225x5, 275x8
Reverse Hyper - 3x10 moderate
GHR Situps - Green band x10x3
warm-up - sled 90x6
GHR Situps - 1x20
Reverse Hyper - 1x12
DE Box Squat - Buffalo Bar 285 + green bands 7x2
Reverse Band Deadlift - 315x1, 405x1, 495x3
45 Hyper - 3x12
GHR Situps - 25 ballx10x3
warm-up
GHR - 1x10
GHR Situps - 1x20
Pulldown Abs - 1x12
Reverse Hyper - 1x15
mobility work
DE Box SQ - 145 + all bands x2x4
GHR - 2x12
Pulldown Abs - 2x12
Reverse Hyper - 2x12
At 24 Hour Fagness, Kipling Sport, CO
warm-up
Elliptical - 15 min
DE Box SQ - 275x2x2, 315x2x2, 365x2x2, 405x2x2
SQ - 455x8
DE Deadlift Sumo - 315x1x2, 405x1x3
Sumo Stiff Leg Snatch Grip - 315x6, 365x6x2
Pullthru - Stack x12x3
Pulldown Abs - 3x10
Seated Independent Calf Raise - 4x10-20
warm-up
sled dragging - 90x6
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x15
Power Squat Machine - all sets + blue & green band with low box - 135x2, 225x2, 315x2, 405x2x5
DE Sumo Deadlift - 405x1x5
GHR - jacked up with light band x6
Leg Raise - 1 set of chains 3x10
*Shoulder area was still so sore from ART I couldn't even get under the bar. I just squatted on Wed and have to squat heavy on Monday so it all worked out.
warm-up
sled - 90x6
45 Hyper - 1x10
GHR - 1x10
GHR Situps - 1x20
mobility work
DE Box SQ w/blue+green+purple bands - 195x6x2
DE Sumo DL on Jumpstretch platform elevated 1 block w/doubled minis - 275x1x6 RAW
GHR - 3x10
Reverse Hyper - 3x10 heavy
GHR Situps w/medicine ball - 3x12
Seated Calf Raises - 3x20
warm-up
GHR situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
hip mobility
DE Box Squat - 145+ blue, green, purple bands 6x2
DE Dead on Jumpstretch platform sumo w/ doubled minis - 315x8x1
GHR - 20x10x3
GHR Situps - green band x10x3
Seated Calf - 3x12
warm-up
stretching
mobility
Pulldown Abs - 2x15
DE Box Squat - 275x2x2, 315x2x2, 365x2x2, 405x2, 365x2x2
GM - 225x5, 275x5, 315x5, 365x5
Pullthru - 3x12
Pulldown Abs - 3x10
Hammer Strenph Toe Press - 5x15
Elliptical Rider - 15 min
warm-up
sled - 90x6
GHR situps - 1x20
GHR - 1x10
Revese Hyper - 1x12
stretching
hip mobility
DE Box squat - Buffalo Bar + green bands, 285x2x8
335 x 10 sets x 2 reps
Sumo Stiff Legged Deads
225 x 8
315 x 8 x 2 sets
Superset
GHR - 3x12
GHR Situps - green band 3x10
warm-up
45 Hyper - 1x12
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
DE Box Squat - Buffalo Bar + 120 lbs chain - 275x2x2, 295x2x2, 315x2x2, 295x2x2
Sumo Deadlift on Jumpstretch Platform on boards - 315 + double mins 6x1
GHR - purple band 3x10
GHR situps - purple band 3x10
warm-up
sled 90x6
GHR situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
stretching
hip mobility
DE Box Squat - Buffalo Bar + 120 lbs chain - 225x2x2, 275x2x2, 315x2x2, 275x2x2
Sumo Deadlift on Jumpstretch Platform - 315 + double mins 6x1
GHR - mini band 3x8 +4 drop band
GHR situps - 25 med ball 3x12
Work capacity is way down. First time I was able to hit the box since the injury with no pain.
Flew in from the Boogie Down Bronx and felt like absolute ass. Slept on a bench for an hour after lunch.
warm-up
45 Hyper - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
hip mobility
stretching
DE Box Squat - Buffalo Bar + 80 lbs chain - 245x2x5, 295x2x3
DE Deadlift - Sumo, doubled minis on Jumpstretch Platform - 225x8x1
Superset
GHR - 25 lb medicine ball/bdy weight - 3x6/4
Hanging Leg Raise - 20x8x3
Reverse Hyper - 2x12
warm-up
sled 90x4
45 Hyper - 1x15
Reverse Hyper - 1x15
stretching
hip mobility
DE Box SQ - 285x2x6 + 80 lbs chain
Speed Dead Conv - 315x1x6, 315x3
GHR - 3x15
GHR Situps - 3x12
Big Pimpin' in the hizouse! Today was the first day since I got hurt that I could actually lift a decent weight. Very excited but cautious.
warm-up
Sled 45x6
CSR - 2x15
Reverse Hyper - 2x12
hip mobility
stretching
DE Box Squat - 1" above my normal box
barx5x2
145x2x2
145x2x2 - add Buffalo Bar
bar + blue band x2
bar + blue, green, purple x2x2
145 + blue, green, purple x2x3
Power Squat Hack - 135x8, 225x8x2
Reverse Hyper - 2x12
GHR Situps - 3x10
45 Hyper - 1x12
GHR - 1x12
GHR situps - 2x10
Reverse Hyper - 1x12
*back is still f*d trying to free squat so i used the Power Squat again.
DE Box Squat on Power Squat Machine - blue bands - 225x2x2, 315x3x3, 405x2x2
GHR - 1x12, mini x12, light x10
Reverse Hyper - 2x10
Hanging Leg Raise - 3x10
* Because of injury, I have decided to skip Seniors. It's not worth chancing a major injury. I will however be 100% at AWPC Worlds.
sled - 45x6
stretching
hip mobility easy
Power Squat Box Sq - 225x2x2, 315x2x2, 405x2x2, 495x2x2
Reverse Hyper - 2x12
Pulldown Abs - 4x12
* injured
warm-up
sled - 90x6
GHR - 1x10
Reverse Hyper - 1x20
back adjustment
stretching
Power Squat Box Squat - blue bands on all sets - 315x2x2, 365x2x2, 405x2x2
GHR - 5x10-12
Reverse Hyper - 2x20
warm-up
Elliptical - 10 min
Pulldown Abs - 2x12
Pull Thrus - 2x12
Clays Lats - 2x12
DE Box Squat - 315x2x2, 365x2x2, 405x2x2
DE Deadlift Conv - 315x1x2, 365x1x2, 405x1x2
CG BP - bar x10, 95x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3
Pin Press - 405x3x2
T-Bar Row - 4x10
warm-up - sled 90x6
GHR situps - 1x20,
Reverse Hyper - 2x10
stretching
hip mobility
DE SQ w/14" Cambered Bar
335x7x2
385x1x2
* never done these before and I sucked.
DL off 100lb Plate and Jumpstretch Platform w/doubled minis - 245x2x2, add belt 245x2x2, 295x2x4
Rack Pulls Mid Knee - 535x5x1
GHR - 3x12
Giant Set
Pulldown Abs 50x3x20
Grip Machine 70x3x10
Seated Calves 135x3x20
At 24 Hour Fagness, Kipling Sport, CO
Today's theme was SFW - Smash Fucking Weights and that I did. Very fun workout.
warm-up
Ellitptical Rider - 12 min\
hip mobility
stretching
Face Pulls
Cable Rotator
Pulldown Abs
DE Box SQ - 315x2, 335x2, 365x2, 385x2, 405x2, 425x2
DE DL - 305x2x2, 365x2x2, 405x2x2
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 315x1, 345x1
Low Pin - 315x3, 365x3
Med Pin - 425x1x2, 315x10
Hammer Strenph Lat Pulldown - 4x10-15
Adam James Abs - 4x12
Dying on stretch pad - 10 min
warmp-up
Sled - 90x6
45 Hyper - 1x10
GHR - 1x10
Reverse Hyper - 1x20
GHR Situps - 1x20
hip mobility
stretching
ironmind telegraph
2.5x10xeach finger
5x10xeach finger x2
DE Box Squat w/Buffalo bar +green+purple bands
265x2x2
295x2x2
315x2x2
Speed Pulls off of 100 pound plate
315x1x2
405x1x2
Conv Deadlift
405x1 <--- add Metal Deadlfter straps up
495x1
GHR - ruined pad trying some funky shit - x6
45 Hyper w/SS Bar - 1x12, 115x8x2
Pulldown Abs - 3x15
Obliques - 3x30 sec
warmp-up
Sled - 90x6
45 Hyper - 1x10
GHR - 1x10
Reverse Hyper - 1x20
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ w/Buffalo Bar
265+green+purple bandsx4x2
315+green+purple bandsx4x2
45 Hyper w/SS Bar - 4x12
GHR wide stande - (36 lb KB x6, put down 4 more reps) x3
Reverse Hyper - 2x12
Chain Leg Raises - 3x12
warm-up
sled 90x6
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
hip mobility
stretching
DE Box SQ w/buffalo bar - 245+green+purple bandsx4x2, 295+green+purple bandsx4x2
DL off 100lb plate
135x5
225x3
315x3
405x1
455x3 <--- add belt
495x1
Super Set
GHR - 3x10
Chain Leg Raises - 40x3x15
Super Set
Pulldowns abs 50x20x3
Grip machine 45x2x10, 70x1x10
warmp-up
Sled - 90x6
GHR - 1x10
Reverse Hyper - 1x20
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ w/buffalo bar (120lbs of chain and purple band)
335x7x2
385x1x2
DE DL
245x1
335x2x1
425x2x1
515x2x1
T-Bar Rows
180x10
270x10
315x8
Super Set
GHR - 3x12
Chain Leg Raises - 40x3x15
warm-up
Sled - 90x4
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x20
Iron Mind Telegraph - 5x10, 7.5x10
hip mobility
stretching
DE Box Squat w/ Buffalo bar, purple band and 120 pounds of chain
335x2x7
385x2
Conv Deads (man I need a lot of work)
335x1x2
425x1x2
515x miss
515x1
513x1
T-Bar rows
4plx10
6plx10
7plx8
GHR - (purple x6, bwtx4) x2, bwt x12
Chain Leg Raises 2chx15x3
At Major Fitness, Pueblo, CO
warm-up
Ellitptical Rider - 5 min
stretching
hip mobility
Chuck's Lats - 3x12
DE Box SQ - 315x2x2, 335x2x2, 355x2x1, 385x2x1, 405x2x2 RAW
Rack Pulls mid shin - 315x3, 405x3, 495x3, 585x3 PR hooked up to 495
Decline Situp - 45x10x3
warm-up
Sled - 90x4
Ironmind Telegraph - 5 2x10 ea. finger
stretching
hip mobility
Reverse Hyper - 1x20
GHR - 1x12
GHR Situps - 1x20
DE Box SQ w/SSB - 355x8x3 (belt only) - felt like ass*
DE DL - 325x5x1 on Jumpstrech Platform - felt worse than ass*
Bent Over Row - 225x10, 315x8, 405x5
Wide stance 1-arm KB snatches - 25x3x8
Sumo stance double KB snatches - 25x3x8
*workout prefaced by 15 hours of travel and 2 hours of sleep
warm-up
sled 90x6
VWGHR - 1x15
Ironmind Telegraph - 5x3x10 ea. finger
Reverse Hyper - 1x15
Stretching
Hip Mobility
DE Box SQ w/SSB - 335x8x3 (belt only)
Rack Pulls Pin 4 - 245x5, 445x5, 535x5
T-Bar Rows - 135x10, 225x10, 270x20 so suck it Ray ;-)
VWGHR - 3x10-12 use light band until failure +5
Superset
Pulldown abs 70x3x20
Grip machine 70x3x10
Ray got tired of my pussy hurting and let me know how he felt about it tonight.
warm-up
sled - 90x6
stretching
hip mobility
GHR - 1x12
45 Hyper - 1x12
DE Box SQ Buffalo Bar - 385 8x3
Speed Dead - 315 6x1
Stiff Legged Dead on Block - 135x10, 225x10x2
VWGHR - 3x10 w/kettle bell
Grip Machine - 45x10x3
VWGHR - 30# vest x10, 75# vest 2x8
warm up - 90x4
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x15
stretching
hip mobility
DE Box SQ w/Buffalo Bar - 355x8x2
Rack Pulls
445x5
535x5
Sherriff Ray informed me that my height was too low so I moved up above knee.
625x5 BIG PR
Power Shrug Bar Shrugs - 3x10 heavy
GHR - 3x15
GHR Situps - 3x10 green + purple
warm-up
sled 90x4 trips
hip mobility
stretching
Reverse Hyper - 1x15
GHR Situps - 1x20
DE Box Squat - Buffalo Bar 335x2x8
Rack Pulls Pin 2 - 245x5, 335x5, 445x5
T-bar Rows - 3x6-10
Reverse Hypers - heavy 3x8-10
Grip machine - 2 sets
GHR Situps - green 3x10
warm-up
sled 90x4 trips
hip mobility
stretching
Reverse Hyper - 1x10
GHR Situps - 1x20
DE Box Squat - 235x2x3, 285x2x2, 325x2x3,
Rack Pulls Pin 2 - 245x5, 445x5, 535x5
Revese Hypers - 3x10
GHR Situps - green band 3x10
warm-up
sled 70x6
GHR Situps - 1x20
GHR - 1x12
Reverse Hyper - 1x15
stretching
mobility
DE Box SQ w/blue, green, and purple bands - 165x5x2
DE Dead on Jumpstretch Plarform - sumo 315x1x6 w/ doubled minis
45 Hyper - 3x10-12 w/monster mini & 25lb medicine ball behind head
Reverse Hyper - 1x20
GHR Situps - 3x20 w/green, 2x10 w/green & purple
DE Box SQ - 185x2x5
Sumo Deadlift
245x1
445x1
535x1 <--------------- add Phillips canvas
625xmiss <--------------- bar got in front of me, too much brief
625x1 opener
45 Hyper w/SS bar & doubled mini - barx10, 85x8, 105x8x2
Satan's Wheel - 25 steps w/sled 45x3
warm-up
sled 70x6
GHR Situps - 1x20
GHR - 1x12
Reverse Hyper - 1x15
stretching
mobility
DE Box SQ w/2 blue bands per side - 205x5x2
Dead on Jumpstretch Platform - all sets + doubled minis - conv 315x3, sumo 315x1, conv 315x2
45° hypers w/25lbs med. ball behind head - 25x3x12
Pretty taxed from Tuesday.
warm-up
sled 70x6
GHR Situps - 1x20
GHR - 1x12
Reverse Hyper - 1x15
stretching
mobility
DE Box SQ w/blue, green, and purple bands - 195x5x2
45° hypers w/25lbs med. ball behind head - 25x3x12
GHR - 3x12
Satan's Wheel - 3 trips w/sled + 45
Me and Peterbilt
warm-up
sled dragging - 70x4
GHR - 1x12
Reverse Hyper - 1x12
GHR Situps - 1x15
hip mobility
stretching
DE Box SQ w/blue, green, and purple bands - 175x5x2
Conv DL - 405x1x5 off 1,2,3,4, no boards on 15 sec
45 Hyper - purple 3x10
Satan's Wheel - sled 25x2
Destroyed. Highest volume squat day was Tuesday and I could still feel it. Didn't affect speed on SQ's but it did on DL's.
warm-up
sled dragging - 70x4
GHR - 1x10
Reverse Hyper - 2x10
GHR Situps - 1x20
hip mobility
stretching
DE Box SQ w/blue, green, and purple bands - 155x5x2
DE DL on Jump Stretch platform w/doubled mini bands - 315x3x1 sumo, 315x3x1 conv
Rev. Hypers - 3x12
warm-up
sled - 70x6
GHR - 1x12
Reverse Hyper - 1x15
hip mobility
stretching
DE Box SQ w/SSB - 335x6x3
Rack Pull Pin 4 Sumo
335x3
425x3
515x3
605x3
655x3
Superset
GHR w/back raised 12" - 3x10
seated calf raise - 3x20
GHR situps w/back raised 12" & light band - 3x10
warm up - sled 70x4
GHR 1x12
GHR Situps - 1x20
Reverse Hyper - 2x10
hip mobility
stretching
DE Box Squat w/Buffalo Bar and 160 pounds of chain
335x2x6
Speed Deads on Jump Stretch Platform - all sets w/ mini bands
315x1x6 conv
Superset
V-handle Rows - 3x8-12
45 Hypers - light band 3x8
Spread Eagle Sit-ups - 100x10x3
Rolling Thunder 115x2x3
At Hill's Back and Neck Care Center Pueblo, CO
warm-up
ART Therapy
Chiropractic adjustment
drove the 3 blocks to Major Fitness
8 min Elliptical Rider
Dumbell Rotator
Pulldown Abs
Hip Mobility
Stretching
Speed SQ - (walkout) Olympic bar + 140 lbs chain 315x2x6, 405x1, 495x1 - This was the lift I dumped training w/Monte that killed our SQ Bar. Paybacks are a bitch.
Barbell Row - 225x10, 315x8, 365x8, 315x8
Superset
Leg Press - 3x10-20
Pull Thru - 3x12-15
Superset
Hyperextension - 100x3x12
Pulldown Abs - 3x15
warm-up
Sled - 80x8 trips
Mini Band Rotator
Reverse Hypers - 1x20
GHR - 1x10
GHR Situps - 1x20
DE Box Squat w/Buffalo Bar & 140 lbs chain - 295x2x6
Speed Deads on Jump Stretch Platform w/doubled mini's - conv 315x1x5, sumo 315x1
T-Bar Rows on Grappler- 2plx10, 4plx10, 6plx8
Superset
GHR jacked up 12" - 3x8 slower reps
Adam James (sucks) Abs - 3x20
warm-up
sled 80x6trips
GHR - 1X10
GHR Situps - 1x20
Reverse Hyper - 1x15
Hip Mobility
Stretching
DE Box Squat w/ SS Bar - 335x2x6
Conv Dead - 405x1 off floor, 1 block, 2 block, 3 block, 4 block, floor, no rest between sets
495 off 3 block
545 sumo off 1 block
Bent Over Rows - 245x8, 335x8
Superset
Reverse Hypers 2x12
GHR off 2 boxes - 2x6 slow as I could handle
warm-up
sled dragging - 90x6 trips
Reverse Hypers 2x10, GHR - 2x8, GHR situps - 2x15
Stretching
Hip mobility
DE Box Squat w/SS Bar - 315x2x6
Speed Deads on Jump Stretch Platform - all sets w/ mini bands
135x1, 225x1, 315x1x6 conv, 315x1 sumo
Superset
Grappler V-Handle Row - 3x10
Reverse Hypers - 3x10
Rolling Thunder - 115x5, 135x3, 135x1
warm-up
GHR situps - 2x12
Reverse Hyper - 2x10
hip mobility
stretching
DE Box squats w/ SS Bar - 295x2x6
Conv Dead off blocks(no rest between blocks)
1 block,405x1
2 block,405x1
3 block,405x1
4 block,405x1
45 degree hypers w/ SS Bar - 100x8x3
GHR Situps - 2x15 + green band
warm-up
GHR situps - 2x10
GHR - 2x8
hip mobility
stretching
DE Box Squat - 145 + blue, green, purple bands 5x2
Reverse Blue Band Deadlift Conv - 425x1, 515x1, 585x1, 645x2
Supersetted
Barbell Shrugs 315x15, 405x15
Bent over rows 225x8, 315x8
Giantsetted
Reverse Hypers - 2x10
45 Degree hypers - 25lb medicine ball 2x10
GHR Situps 2x10 + green bands
Static Barbell Hold - 315 hook grip for 48 seconds
Warm-up
GHR - 1x10
GHR Situps - 2x15
Chuck's Lats - 2x20
DE Box Squat - all sets + 160 lbs chain 305x2x2, 375x2x2, 415x3x2, 455x1 and dumped the bar on the 2nd attempt. Ruined our Frantz Excalibur Squat Bar.
Beating myself up - all afternoon
First at Hill's Back and Neck Care Center, Pueblo, CO
Reverse Hyper - 1x20
Electrostim on shoulder - 12 minutes
Drove 2 minutes to Major Fitness, Pueblo, CO
warm-up
hip mobility, stretching
DE Box Squat - 315 + 130lbs chain
Sumo Dead - 315x1, 405x1, 495x1, 585x1 PR with no meet gear.
Pull Thru - 3x12
Pull Down Abs - 5x20
Hub - static holds while spinning during last 2 exercises rest breaks
Shoulder not feeling too bad. Was killing me yesterday. Don't squat with commercial bars!!!
At Major Fitness, Pueblo, CO
warm-up
hip mobility, stretching
DE Box Squat - 295 + 130lbs chain
DE Deads Conv - 315x2, 365x1, add belt 365x1, 405x2
Stiff Leg Deads - 225x10, 315x8, 405x6
Spread Eagle Situps - 100x8x3
warm up
Sled - 70x2, 45x4
GHR Situps - 2x15
45 Hyper - 2x8
hip mobility
stretching
DE Box SQ RAW- 315x8x2 (Notice I remember it's RAW, not raw as dictated by the haters.)
Dead Conv
315x1 off 1 block
405x1 off 1 block
405x1 off 2 block
405x1 off 3 block
405x1 off 4 block
GHR - 3x12
DB Side bends - 3x12
The meet took a lot out of me. Finally starting to feel normal.
45 Hyper w/4" cambered bar - bar x5, 95x5, 115x5, 135x5, 185x3
GHR - 3x10-12 + light band
Reverse Hyper - 2x12
Leg Raises on bench - 3x12
Smack Talk - 2 hrs.
At Hill's Back and Neck Care Center Pueblo, CO
warm up - sled dragging 70x8
Face Pulls - 2x20
hip mobility
light stretching
DE Box Squat - 315x2x8
Speed Dead Conv - 315x3, 365x3
Reverse Hyper - 3x12
Hyper Ext. Situps - 3x15
One Arm Deadlift - 135x3x3
warm up - GHR - 2x8
GHR situps - 2x12
hip mobility stretching
DE Box SQ - 145 w/blue, green, & purple bands 5x2
GHR - 2x12
Reverse Hyper - 2x12
At Albany Strength, Albany, NY
warmp up - Adam James abs - 2x15
Reverse Hyper - 2x12
Close Grip Pulldown - 2x20
hip mobility
stretching
DE Box SQ - 195 w/blue, green, & purple bands 5x2
Speed Deadlift w/chains - conv 365x1x5 off 3" block, sumo 405x1x3 off floor
Bent-over Rows - 315x8x4
Reverse Hyper - 3x10
Adam James Abs - 3x15
bike - 12 min
warmp up - sled dragging 70x6 trips
GHR situps - 2x15
GHR - 1x12
hip mobility
stretching
DE Box SQ - 195 w/blue, green, & purple bands 5x2
DL sumo - 315x1, 405x1, 495x1, 605x2 PR
Shrugs - 315x10, 405x10, 495x10
Super Set
Rev. Hypers - 2x10
45° Hypers w/SSB - 2x10
DE Box SQ - 185 w/blue, green, & purple bands 5x2
Speed Deadlift w/chains - 365x6x1 off 3" block
Bent-over Rows - 225x8, 315x8, 405x6
GHR w/back elevated 12" & mini - 3x8-10
Spread Eagle Situps - 90x10, 100x2x10
warm up
sled dragging - 70x6
hip mobility
stretching
GHR - 1x10
GHR Situps - 2x12
DE Box SQ - 165 w/blue, green, & purple bands 5x2
DL sumo - 135x5, 225x3, 315x2, 405x1, 495x1, 550xmiss WTF?, 550xmiss BS!, 550x3 PR
45° Hypers w/SSB - 3x10
Shrugs - 315x12, 405x10
Static Hold Hook Grip - 315x1 min
Double Green Band Pulldown Abs - 2x20
Adam James Abs - 2x15
sled dragging - 4 trips
hip mobility
GHR 1x10
stretching
DE Box SQ - 145 w/blue, green, & purple bands 5x2
Speed Deadlift Conv- 325 w/minis & monster minis 6x1
Bent-over Rows - 135x8, 225x8, 315x8
45 Hypers - SS Bar 2x10
Reverse Hypers - 1x10
GHR Abs w/Green Band - 3x10
Sled dragging - 70x4 trips
GHR situps - 2x12
Reverse Hyper - 1x15
hip mobility
stretching
DE Box Squat - 325 + 100 lbs chain 5x2 Felt quick. Was able to lock in some form stuff before meet.
Speed Dead Sumo - 315x1, 365x5 BAG deadlift platform w/light bands
GHR jacked up 8 in - 3x10
Giant set
SS Bar Shrugs - 3x12
Leg Raise Station - 3x12
Rolling Thunder Handle Low Pulley Obliques - 3x8
Sled Dragging - 90x6 45x2
hip mobility
stretching
DE Box SQ - 345 + 100lbs chain 5x2
DL - up to 605x1 opener
GHR w/light band - 3x8-10
GHR Situps w/green band - 3x10
warm up
sled dragging - 80x6 trips
hip mobility
stretching
Circa Max Week 3
DE Box SQ - w/Blue and Green bands - (Metal briefs/suit straps down)
335x1, 355x2, 375x1 PR, 415x1 PR, 435x1 PR
Couldn't touch box without breaking form on the 335, 355. That messed with my head. My training partners pulled me back in and pushed me on to a gigantic PR. I "wanted" to do 415 today and finished at 435. Best squat day ever. Funny because I was ready to hang it up 3 minutes before it became the best squat day ever.
Speed DL - 335 4x1 sumo, 335 2x1 conv, 385 1x1 sumo
Then worked on some technique stuff w/Eric Gunn. I'm incredibly weak where I need to be strong.
GHR w/back raised 12" - 2x10, 1x8, 1x8
Sled Dragging - 70x6 trips
Reverse Hyper - 2x10
GHR Situps - 2x10
Hip Mobility
Stretching
Circa Max Week 2
DE Box SQ - w/Blue and Green bands - (Metal briefs) 345x3x2, 365x2x2
Sumo DL w/40lbs of chains - 425x5, 515x1, 515x1*
*blackout I have had the flu all week and tonight it about killed me. My fever kept breaking and coming back today. Oh well, after this shit the meet should be easy.
GHR w/back raised 12" - 2x10, 1x8, 1x6
warm up
Sled Dragging 70x6
GHR - 2x8
GHR Situps - 2x12
Stretching
hip mobility
Circa Max
DE Box SQ - w/Blue and Green bands 325x4x2, 355x1x2 wore Frantz double briefs
Speed DL Sumo - w/Green bands 245x1, 335x2x1, 385x2x1, 405x2x1
GHR w/light band - 4x10
GHR pull down abs w/doubled light band - 4x10
warm up
sled dragging 70x8 trips
GHR - 2X10
GHR Situps - 2x15
hip mobility
streching
DE Box Squat - 12.5, SS Bar - 205(225) + doubled monster minis + 50 lbs chain 8x2
Fast as I've ever been. Ready to start the road to 365K.
Arched Back GM's - 315x5, 405x5, 495x5
GHR - light band x10, x10 drop band +5, x6 drop band +10
Rev. Hyper - 290 2x12
Leg Raise/Rev Situp on bench - 3x10
warm up
sled dragging 70x10 trips
streching
DE Box Squat - 12.5, SS Bar - 245(265) + doubled monster minis + 50 lbs chain 8x2
Pin 3 Pulls Sumo - put light band thru belt - 245x3, 335x3, 425x3, 515x3, 515x5
45° Hypers w/4" cambered bar - 45x10, 95x3x10
Leg Raise/Rev Situp on bench - 3x10
Felt like I did something today.
warm up
Reverse Hyper - 2x10
GHR - 2x8
GHR Situps - 2x12
streching
DE Box Squat - dropped height to 12.5, SS Bar - 225 + doubled monster minis + 50 lbs chain 8x2
Pin 3 pulls - quadrupled minis 225x2, 315x2, 405x2x2
Ballistic GHR - 25 4x8
Reverse Hyper - 290 + light band 3x10
GHR Situps - avg band 3x10
warm up
sled draggin - 70x8 trips
Hip Mobility
Stretching
SQ - up to 395, add Metal briefs 445, 535, add Metal suit straps down & loose wraps 600x1 , 700x1 straps up & full wrap, 725xmiss due to cramping, down set 635x2 loose wrap
Night was a great success. We took too long and both Phil and I cramped. Luckily his wasn't during a rep. He was able to get back to it on the squat with all the stretching he's been doing and looked better than I've ever seen him. If he qualifies for WPO in June I won't be surprised.
Russ PR'd big time and was able to make adjustments even at PR weights. He's due for the 700 club.
Johnny and Greg came by and gave a friggin' squatting seminar. Johnny hit 665 @ 181 and Greg 800 @ 242. Expect big things from these guys. They've figured out a ton about the training and hit it hard.
warm up - sled dragging 70x4 trips, 90x2 trips
GHR - 2x8
GHR situps - 2x15
Box SQ - 305 + 100 lbs chain 8x2
Speed DL - w/light bands (+ approx 100lbs at top) standing on blocks
335 1.5" height
335 3" height
335 4.5" height
425 4.5" height
425 3" height
425 1.5" height
Rev. Hypers - 3x10
GHR w/light band - 3x8
warm up
Sled dragging - 70lbs x 8 trips
GHR - 2x8
hip mobility
stretching
DE Box Squat - 345 + purple bands 6x2, 405x1, 550 x miss (tore something in my left hip found out later), 500x1
*This cycle I learned that I am very good with a lot of band, not with a lot of weight. I will use less band and more bar/chain weight in the future. Still the best squat cycle I've had in 2 years.
Sumo Deadlift BAG dead platform - 375 + green bands 6x1
45 Hyper - 4" camber + monster mini's 3x12
GHR - 4x8 + monster mini and mini
Finally home to BA after weeks. Didn't know half the people when I got there. That was weird.
Sled Dragging - 90x6 trips lower
Mini Band Rotator
GHR - 2x10
GHR Situps - 2x15
stretching
hip mobility
DE Box Squat - 345 + blue 8x2 Best squat workout I've had in as long as I can remember.
Ultra Wide Sumo Deadlift on BA band platform - 295 + purple 3x5, x8
GHR - 4x6-10 + monster mini
45 Hyper - 4" Cambered Bar 3x12
At some jacked up Bally's north of Newark, NJ. The jerkoffs with the monolift at FSF closed 4 hours earlier than they told me they closed on Friday.
warmup
45 Hyper - 2x12
Farmer's walk moving dumbells to rack from the other side of the gym
dynamic stretching
DE Box SQ - 335 + blue bands 6x2*, 405 + blues x1, 475 + blues x1
*Couldn't double loop bands because the 80 + 85 lbs dumbells were floating even with 45s on them.
Rack Pulls pin 2 - 405x5, 495 2x3
45 Hyper - 3x10 w/ 25 behind head
Giant Set
Pulldown Abs - 4x15
Pull Thrus - 4x15
Seated Calf - 4x10
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
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
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
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
At Pueblo Athletic Club - Pueblo, CO
Elliptical Rider - 15 min
Standing Hip/Groin Machine - 3x12
Pulldown Abs - 2x12
stretching
DE SQ - 315 + 120lbs chain 8x2
Speed Deads in rack pin 2 - 315x2, 365x2, 405x2
GHR - 5x8 + 20lb medicine ball
Pulldown Abs - 3x10
Standing Calf Raise/Shrug - 4x10
Sled dragging - 90 x 8 trips
GHR Situps - 2x15
hip mobility
stretching
DE SQ - 375 + 100lbs chain 6x2
add 2 inch to box - 435 + 100 lbs chain x1, 485 +100 lbs chain x1
Speed Deads on BA band platform - 315 + green 5x1
Reverse Hyper - 6 plates 3x8
GHR - 3x8 jacked up 6 in.
Sled dragging - 45 x 6 trip
Parisi warm up exercises
hip mobility
stretching
DE SQ - 345 + 100lbs chain 8x2
Pin 5 pulls - 445x3, 535x3, 535x5
45 Degree Hyperextension - 3x10 monster mini doubled to cambered bar and 2 monster minis
GHR Situps - Avg band 3x20
First real workout in the new place with all the equipment. AWESOME!!!
Warm up
Sled dragging 6 trips
stretching and hip mobility
GHR situps - 2x10
DE BOX SQ - 315 +80lbs. chain 5x2
Speed DL - 315x1, 365x1, 405 2x1
Reverse Hyper - 3x10
GHR Situps - 4x10 + green band
At Pueblo Athletic Club, Pueblo, CO. Figures. I move and now they have chains, bands, Texas Power Bars, medicine balls, strongman stuff, Ivanko weighlifting equipment including platform, but no chalk. WTF?!!!
Elliptical Rider - 10 min
hip and groin machine - 3x12
stretching and hip mobility
DE Box Squat - w/ 80 lbs chain 335x2, 355x2, 375x2, drop chains 405x2
wore Frantz double briefs
DL (sumo) - 315x1, 405x1, add Phillips canvas 495x1, straps up 600x1
Superset
GHR - 4x8 + 20 lb Medicine Ball
Roman Chair Situp - 4x10 + 45 lbs
Standing Calf Raise - 4x10-20
OCT 14 DE SQ/DL
Stroud's - Hurst, TX
Warm up:
pulldown abs - 3x10
face pulls - 2x10
stretching
leg ext - 1x20
reverse hyper - 1x15
SQ - bar x 5, 105x5, 145x3, 235x3, 325x3, add Frantz briefs 415x2, 505x1, add Metal SQ suit straps down 595x1, straps up 705x miss
WTF? HOLY SHIT! I spent too long getting down and not enough effort deforming the suit. Weight felt light but it didn't appear to go anywhere when I pushed. To say I shit myself is an understatement. This is why I don't like taking weights in the gym. Oh well, pussies walk away. Men face their challenges. Bring it on November 6th.
Speed DL w/doubled minis on Jumpstretch platform - sumo 225x2x1, 315x5x1, 4055x2x1
OCT 7 - DE SQ
1 day early because Phil's going to NYC tomorrow.
sled dragging - 8 trips
Parisi warmup method stuff
hip mobility
GHR situps - 2x12
DE Box SQ SS Bar - 295 (315) + 100 lbs chain 8x2
Bottom-End Squat - 365 2x5
GHR jacked up, high setting, light band - 3x6
more assitance tomorrow night
FRI OCT 1 - DE SQ
Sled Dragging - 8 trips
Sit Ups on GHR - 2x15
hip mobility, stretching
Free Squat 85% - 145x5, 235x5, 305x3, add belt 385x3, add Frantz briefs 455x2, add Metal suit straps down light wrap 545x1, straps up meet wrap 635x2
Thought it was going to be challenging but it was easy. I am going to wear the Frantz briefs this meet. The Metals are too tight in the legs and I don't think have as much rebound. I was high on the first rep of 635. Going to have to loosen wraps to hit depth.
Speed Deadlift - conv 405x2 off 2 blocks, x2 off 3 blocks, x3 off 4 blocks, x2 sumo off 2 blocks
GHR - 4x10 jacked up
GHR Situps - 3x10 avg band
FRI SEP 24 - DE SQ
warm up- hip mobility
sled dragging 8 trips
Mikesell pull thru - 2x12 lt band
DE Box Squat w/SS Bar - 315 (335) 8x2
Bottom-End Squat - 345 2x5
Deadlift (new Texas deadlift bar - Yeehaw!) - conv w/ Metal Deadlifter 245x1, 335x1, 445x1, straps up 495x3, 495x1
GHR - 3x10 (6 w/avg band then drop band)
Pull Down Abs - 3x12
FRI SEP 17 - DE SQ/DL
Sled Dragging - 8 trips
Sit Ups on GHR - 2x15
Chuck Lat's - 2x15
Free Squat 75% - 145x5, 235x5, 305x3, add belt 385x3, add briefs 455x1, 555x3
Video showed great depth - too deep on the last one and I lost my arch. I'm not having a coronary anymore about depth in gear but the leg openings are killing my quads. It feels like my legs are going to break.
Speed Deadlift - conv 405x1 off floor, x1 off 1 block, x1 off 2 blocks, x1 off 3 blocks, x1 off 4 blocks, 2x1 off floor
GHR - 3x10 light band
Reverse Hyper - 2x12
Side Bends - 3x10 heavy band
FRI SEP 10 - DE SQ
warm up - plant shrubs
sled dragging - 6 trips
GHR situps - 2x20
Chuck Lats - 2x15
DE Box Squat - 355 + 100 lbs chain 8x2
Bottom-End Squat - 325 2x5
Deadlift conventional - 440x3
Took way too long because of people doing their own stuff. This is going to stop. It's my gym and I can't get a proper workout in. Can't wait for the new facility.
FRI SEP 3 - DE SQ
warm up - sled dragging 6 trips
GHR Situps - 2x15
Lat/Upper Back - 2x12
Free Squat 70% - 135x5, 185x3, 255x3, 345x3, add belt & Metal briefs 455x1, 520x3
Felt really slow but the video showed me otherwise. Would like to be more crisp.
Speed Deadlift - conv 385x1, 385x1 off 1 block, 385x1 off 2 blocks, 385x1 off 3 blocks, 385x1 off 4 blocks, sumo 385 2x1 off floor
GHR - 3x10 top setting
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
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
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.
FRI JULY 30 - DE SQ/DL
Sled dragging - 8 trips lower
GHR Situps - 2x15
Hip Mobility
BOX SQ w/ light bands - 325x5x2 download week 2
Superset
Reverse Hyper - 3x10
GHR w/light band - 3x8
Pulldown Abs - 4x10
FRI JULY 23 - DE SQ/DL
Sled dragging - 6 trips lower
GHR Situps - 2x12
Hip Mobility
BOX SQ w/ light bands - 345x8x2 download week
DL - 245x1, 445x1, 535x1, 585x1 miss conventional, 605 sumo
Band Side Bends - 3x10 ea side
FRI JULY 16 DE SQ/DL
Sled dragging - 8 trips lower
Hip Mobility
Box SQ w/Blue bands – 365x6x2
Speed DL conv w/Green bands - 365x5x1
FRI JULY 09 - DE SQ/DL
Sled dragging - 8 trips lower
Box SQ w/Blue bands – 355x6x2
Speed DL Conv w/Green bands - 365x2x1, 365x3x1 no bands
GHR - 3X10
Rev Hyper - 4x10
FRI JULY 2 - DE SQ/DL
Warm Up - sled dragging
stretching
GHR Situps - 1x20
Box SQ w/blue bands - up to 345x8x2
Speed Pulls Conv w/green bands - 335x3x1, no bands 335x3x1
Super Set
GHR 3x10-12
GHR Situps 3x10-12
FRI JUN 25 - DE SQ/DL
at the Pukenator's hacienda in Phoenix, AZ where it was 113 DEGREES. WE TRAINED IN HIS GARAGE WITH NO A/C AND I ABOUT DIED!
DE SQ - green bands, 315 2x2, 335 4x2
GHR jacked up - 4x8
Was about all I could do in the heat.
FRI JUN 18 - DE SQ/DL
warm up - sled draggin lower - 8 trips
Pulldown abs - 2x15
stretching
DE Box Squat - 370 + green bands 6x2, 415x1, 460x1(PR)
Reverse Hyper - 3x10-12 med
Mikesell Pull Thru - 4x15 green band
Pull Down Obliques - 3x10 heavy
FRI JUN 11 - DE SQ/DL
warm up - sled draggin lower - 6 trips
GHR situps - 1x20
stretching
DE Box Squat - 360 8x2 + green bands
After not having used bands for 9 months THIS SUCKED!!! Didn't help that it was 100 degrees in the gararge.
Reverse Hyper - 4x10
Pull Thrus - 3x15
GHR Sit Ups - 4x8 w/25 behind head
FRI JUN 4 - DE SQ/DL
Warmup - yard work
DE Box Squat - straight weight 285 1x2, 325 2x2, 375 2x2, 415 2x2
Reverse Hyper - 3x15
Takin' it easy after meet.
FRI MAY 21 - DE SQ/DL
Warmup - Sled pulling 6 trips lower
GHR Situps - 2x15
DE SQ 290 5x2
Reverse Hyper 2x10
GHR 2x10
Seated Calf Raise - 3x20
FRI MAY 14 - DE SQ/DL
warm up - mow lawn front and back
Free Squat (PES %) - 145x5, 195x5, 255x3, 335x1, 445x1, add Metal briefs & light wrap 535x1, add Metal suit straps down & light wrap 595x1, straps up & opener wrap 675x1. Felt like shit but hit depth. Sat back too far. Training partners said looked real strong. Open at 690.
Rigged up monster mini's in rack and stood in loops of green bands - 255 3x1, 345 3x1 mixed sumo and conventional
Took forever so we called it here.
FRI MAY 7 - DE SQ/DL
warm up - sled dragging lower - 6 trips
static stretching
DY Box squat - 305 + 120lbs chain 8x2
Sumo Deadlift - up to 495x1, add Phillips Canvas 585x1
This was supposed to be my opener but I came off the ground so hard I almost dropped it. Move opener to at least 600 or anything up to 625 for Elite.
Reverse Hyper - 3x10 heavy
G/H Raise on top setting - 3x8-10 strict
Took a little longer than planned. Had a new guy. It's becoming a reality that Phil and I are going to total Elite in 3 weeks. We were both shaking our heads because things are coming along so well. Anyone that doesn't believe Westside/conjugate method training works is a fucking idiot. I am a certified genius and I will say that this is the kind of knowledge I've been searching for my whole life in a training program for any sport. Training should produce results but this is ridiculous. Amen.
FRI APRIL 30 - DE SQ/DL
Trained at Stroud's because they have a monolift.
Was supposed to do a double @ 85% in the squat but my right knee has some tendonitis so I took it easy. So much for the 40 mile commute.
Pulldown Abs - 4x12
Reverse Hyper - 5x10-12 heavy
Speed Deadlifts on band platform w/ doubled minis - 185 3x1, 225 5x1
FRI APRIL 23 - DE SQ/DL
Warmup
Sled pulling - 6 trips lower
static stretching
Reverse Hyper 1x10
GHR Situps 3x12
DE SQ - 365 8x2 straight weight, dropped box 2"
Arch back wide stance GM - 315x5, 405x3, 405x5
Reverse Hyper 3x12
GHR Situps 3x12
Today sucked.
FRI APRIL 16 DE SQ/DL
warmup - sled dragging lower - 6 trips
G/H situps - 2x12
Reverse hyper - 2x10
stretching
Free Squat (PES %) - up to 415x1, add Metal briefs, 455x1, add light wrap 555x3 easy but am having trouble breaking parallel because it's too light
Reverse hyper - 3x12
Speed DL - 315x1, 365 4x1 off increasing height blocks until feet touched bar
GHR 3x10
GHR Situps 3x10
FRI APR 9 DE SQ/DL on Jupiter
For some reason the weights today felt extremely heavy. Maybe because we had a meet last weekend. It was like squatting on Jupiter with 2.54 times gravity.
DE Box Squat - 6x2x325 + 140lbs chain
We dropped the box 1/2"
G/H Reverse Hyper - 3x10
G/H Raise - 3x8 strict
Band Neckwork - 2x15
Today sucked.
FRI MAR 26 DE SQ/DL
warmp up - 5 trips w/sled
GHR 2x15, hypers 2x10, stretching
Box SQ - 5x2x285
Speed DL - 4x1x315
GHR - 3x15
GHR Abs - 3x10x25
FRI MAR 19 DE SQ/DL
At Stroud's (PLUSA Hardcore Gym #1) in Hurst, TX
warmp up - reverse hyper 2x12, stretching
Comp Squat - up to 665x1 joke, Open at 305 ----- 672.2
Poor Boy's Band Deadlift - 225x2, 315x2, 405x2 green bands
Reverse Hyper - 4x12
FRI MAR 12 DE SQ/DL
warmp up - sled dragging 5 trips lower
G/H Raise 2x10
G/H Sit Up 2x12
DE Box SQ
up to 8x2x305 w/ 140lbs chain
First workout with the Frantz Bar we bought at the WPO Finals/Arnold Classic. It ruled.
Speed Dead w/ a lot of mini band tension
Tried Metal Deadlifter - straps too tight
5x315 1x365
G/H Raise jacked up - 3x8
Pull Down Abs - 3 x a lot w/Green Band
David Summers punk ass was in town and he joined us. That was cool. He looked like he has the "I've trained with bands too long" syndrome. Come to find out he got of 'em so we'll see what happens.
FRI MAR 5 DE SQ/DL
This kicked ass. Phil and I went to the Arnold and were able to work out at Westside thanks to Jim Wendler's invitation. Louie okayed it and we were there.
Full gear squat with light wrap- up to 605x2 - cake
Look out 750. Here I come.
Speed DL w/ minis
6x1x335
They have a big ass band deadlift platform that puts the jumpstretch platform to shame. Much more band tension. Didn't seem like a big deal but my back was lit the whole weekend from these. Look for a copy in our gym within the next 6 weeks.
Pendulum Reverse Hyper 4x10
The A team LET us squat first and were very accomodating as far as this type of thing goes. There was still that invisible line in the room. We stood across from the side that said "You guys are fags because you're not Elite." We'll see your asses next year.
SAT FEB 28 - DE SQ/DL
warmp up - sled dragging 5 trips lower
DE Box SQ
up to 8x2x335 w 80lbs chain
Phil and I got into a "Who's gonna squat 8 first" competition and we kicked each other's ass.
Conv Deads
1x1x225
add Metal Deadlifter straps down
2x1x315
straps up
2x1x405
1x2x555
I've never used a deadlift suit before and this sucked. It did make it much easier off the floor.
G/H Raise - 5x6-12
Weighted Abs on G/H Bench - 4x8-15
SAT FEB 21 - DE SQ/DL
At Titans in Mentor, OH with Angelo, Auggie, Marc, Dan, Mike, and Berndi.
This was my first "Saturday Squat Day" with a group of bad mothers. I would've really liked to see Joe and Kenny squat too but they didn't come down this week. It was a real light speed day for most of the PES team. Mike and I had to take a weight and Berndi will never squat again due to a meet injury last May. Enjoy every part of your life while you can. You never know when it or some part of it will be taken away.
Free Squat - up to 540x3 with Metal Briefs and loose Z wrap.
This was a joke and Angelo said I looked perfect. Anytime a WR holder says, "You look perfect" you write that one down in your head for meet time. I acknowledge myself for doing what it takes to become an Elite powerlifter.
Deadlift - 405x3, 365x3 off increasing height blocks until feet touched bar.
This is the single worst exercise for me. Based on my PR now, the feedback I got was if I can get quick off the high block with 405, I should pull over 7 easily.
G/H raise - 5 sets of 6-12
Dumbell Side Bend - 3x10xheavy
I'm really going to miss the time I had to train with the PES team. It came at the perfect point in my lifting career when I really needed something to push me over the edge. I can't say enough about these guys. They treated me as one of their own. I'll be excited when Team BA and Team PES do a meet together.
SAT FEB 14 - DE SQ/DL
We had our one snow day of the year today.
warmp up - sled dragging 5 trips lower
DE Box SQ
up to 8x2x355 w 80lbs chain
Conv Deads
1x1x225
1x1x315
1x1x405
1x3x520
These weren't hard but my speed is terrible. I suck off the floor. This needs to become a priority if I am to total 2000. We get the Metal deadlift suits in next week. I've never used a deadlift suit so maybe this will help.
G/H Raise
5x6-12 at various heights/distance
