Recently in ME SQ/DL Category

At Bally's Total Fagness, New Rochelle, NY

Elliptical - 10 min
GM Squat close - 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 <-- add belt, 455x3
Rounded back GM 225x8x3
Reverse grip BP - 135x5,185x5,225x5x3
Rolling DB Ext - 4x10
Dumbbell Flye - 3x10
Lying Leg Curl - 4x10-15
Ab Machine - 3x10-20
Lat Pulldown on Machine - 4x6-12

At Bally's, New Rochelle, NY

warm-up
Elliptical - 10 min

Zercher Squat off pins, was 3 inches lower than I have done these in the past.
135x3, 225x3, 275x3, 315x3, 365x3 <-- add belt, 405x1, 435x1, 475x miss, 475x1

Stiff legged sumo dead off block - 225x5, 275x5, 315x5, 365x5 <--- add belt, 405x3
Chops on Pulley Station - 6x8
Power SQ - 2x10
Calf Raise - 2x25

* Highlight of the evening. Talking to Wendler telling him I was selling his book to some guys there and a dude did 4 sets of curls with a barbell and 2.5's on each side...in the rack.

GHR - 1X10
GHR Situps - 1x20
stretching
mobility
foam roller

Suspended SS Bar GM - 155x3, 205x3, 245x3, 295x3, 335x3 <-- add belt, 385x1, 425x1, 335x5
Belt Squat - 3x8-10
SS Bar Calf Raise - 3x12
KB Chops - 33x8x2, 55x6

GHR - 1X10
GHR Situps - 1x20
stretching
mobility
foam roller

Box SQ - bar x3, 145x3, 255x3, 335x3
455x2 <-- add comp briefs
545x2
635x miss twice - GAY! Then I realized this was a PR attempt.
Free SQ - 595x1, 635x1 light wrap
505x5

Stiff legged dead on block - 225x5, 275x6, 315x6, 365x5 <--- add belt
Power Runner - 3x8
KB Chops - 33x8x2, 44x6
Hanging Leg Raise - 3x10
Rolling Thunder - 4x2

At Bally's, New Rochelle, NY

GM - 135x5, 185x5, 225x3, 275x3, 315x3, 365x3 <--- add belt, 405x3, 455x2
Olympic Squats - 225x8, 315x6, 365x6
Lying Hamstring Curl - 4x8-15
Seated Ab Machine - 4x10

Elliptical - 10 min

warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

Box SQ - 145x3, 255x3, 345x3, 455x3, 535x2 <--- add briefs
...and then everything went to shit. Last week and the weekend too everything out of me.
605x miss <--- add suit
605x1
655x miss

Fuck it. Get out of gym according to Brother Mark.
Band GM - Blue x20x3
Spud Abs - 2x15

warm-up
Reverse Hyper - 1x15
GHR Situps - 1x20
GHR - 1x10
stretching
mobility

SQ - 135x3, 225x3, 315x3 <--- add belt, 405x2 <--- add training briefs, 505x5 <--- add Boss, 525x5, 575x3, quick break, 575x2

*I am getting no support out of the suit. It needs to be altered drastically. I put it on myself and was able to hit depth with no weight.

Power Runner - 4x10
KB Chops - 2x8

*Wife had a medical emergency yesterday so we ended up missing our workouts. Trained today at the fag gym - 24 Hour Fagness, Frisco, TX. It's a deload week anyway.

warm-up
Elliptical - 15 min
stretching
mobility
foam roller

Box SQ - 135x2, 225x2, 275x2, 345x5 <-- add training brief, 385x5, 415x5
Seated Leg Curl - 3x10-15
Hanging Leg Raise - 3x8-10

warm-up
Reverse Hyper - 1x12
GHR Stitups - 1x20
GHR - 1x10
stretching
mobility

SQ w/ Buffalo bar - 145x5, 235x3, 335x3, 415x3 <-- add belt
465x2 <-- add Boss (still loose and am working out the kinks), 525x2, 575x2
Box - 375x2, 415x2, 465x2, 535x1

GHR - 2x15
KB Chops - 2x8

At Bally's New Rochelle, NY

warm-up
Pulldown Abs - 2x12
Pullthrus - 1x12
stretching
mobility

Low Box SQ - 135x3, 225x3, 315x3, 405x3 <--- add belt, training briefs, 455x3, 495x3
Lying Leg Curl - 4x8-12
Obliques on High Pulley - 3x10

warm-up
Elliptical - 15 min
stretching
mobility

SQ - 135x5, 225x5, 315x5, 385x5, 435x5 <--- add loose brief, 475x5
Seated Leg Curl - 3x12
KB Chops - 3x10
Donkey Calf Raise - 4x12-15

At 24 Hour Fagness, Frisco, TX

warm-up
mobility
stretching
Chucks Lat's - 2x12

Zercher Squat off pins off 12 in box - 135x3, 225x3, 315x3, 365x1 <--- add belt, 405x1, 455x1, 495x1, 545x miss
GM - 135x3, 225x3, 275x3, 315x3, 365x3
Dumbbell Side Bends - 125x8x4
Calf Raise on Leg Press - 4x10-20

At 24 Hour Fagness, Frisco, TX

deload

Pullthrus 3x12
Decline Situp - 90x8, 110x8x2
Seated Leg Curl - 2x12

At Bally's New Rochelle, NY

warm-up
stretching
mobility
Pullthrus - 2x10
Pulldown Abs - 1x15

*Circa Max on Friday so taking it easy

GM - 135x3, 225x3, 315x3 <---add belt, 405x3
Still Legged Dead on 4" block - 135x5, 225x5, 275x5, 315x5
Pullthrus - 2x12
Hanging Leg Raise - 30x6x2
Obliques on High Pulley - 2x10
Seated Calf - 3x10
Grip work/reverse dumbbell wrist curl - 3x10

Elliptical - 10 min

warm-up
Reverse Hyper - 1x12
stretching
mobility work

Still messed up from Friday. Takin' it easy.
Suspended SS Bar GM - bar x3, 155x3, 245x3, 285x1, 335x1 <--- add belt
Belt Squat - 3x5
Prowler - 2pl x 5 trips
KB Chops - 2x8
Rope Chops - 6x12
Hanging Leg Raise - 2x10

At Bally's New Rochelle, NY

warm-up
stretching
mobility
Pulldown Abs

*Circa Max on Friday so taking it easy

GM - bar x 5, 95x3, 135x3, 185x3, 225x3, 275x3 <--- add belt, 315x3, 365x3
Still Legged Dead on 4" block - 135x3, 185x3, 225x3, 275x8
Obliques on High Pulley - 3x10
Adam James Abs - 3x10
Seated Calf Raise - 3x15
Leg Press - 2x10

warm-up
Spud Abs - 2x10
Pendulum Hyper - 1x12
stretching
mobility

*deload - start circa max on Friday
Suspended GM w/14" Cambered bar - 155x3, 205x3, 245x3, 295x3, 335x3, 355x5
Belt Squat - 4x6-8
Kettle Bell chops - 3x8 * already moved up a weight
45 Hyper w/4" Cambered bar - 2x10

Elliptical - 15 min

warm-up
Elliptical 10 min
Reverse Hyper - 1x12
mobility
stretching

Pin 3 Pulls - 135x3, 225x3, 315x3, 405x3, 455x3 <--- add belt, 495x miss - yes, that's correct.
Hyperextension - 100x10x3
Power Runner - 1pl x5, 2pl x5, 3pl x5, 4pl x8, 5pl x8x2
Kettle Bell chops - 3x10

Elliptical 10 min

warm-up
GHR situps - 1x20
GHR - 1x10
stretching
mobility

GM w/Buffalo Bar + 120 lbs chain - bar x5, 142x3, 182x3, 232x3
282x3 <--- back felt like shit with chains so I dropped them
332x3
* My back is nowhere near the strength it used to be. I'll be hitting the GM's religiously.

Zercher Squat to floor w/14" Cambered bar - 155x3, 205x3, 245x3, 295x3, 335x3
Seated Band Leg Curl - 2x15
Spud Abs - 3x15

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility

Sumo DL - 135x3, 225x3, 315x2, 405x1 <--- add briefs, 455x1 <--- add Hardcore, 495x1, 545x1, 605x miss
585 <--- drop Hardcore, add Ginny canvas, 605x1

Powersquat - 425x3, 515x5, 605x5x2
GHR - Green 3x15
Spud Abs - 3x12

warm-up
Reverse Hyper - 1x12
45 Hyper - 1x12
mobility
stretching

SS Bar Box Squats w/80lbs chain - bar x5, 135x3, 225x3, 315x3
365x1 <--- add belt, 405x1
455x miss,
455x1 <--- add training brief, 475 (495)x1 PR

Seated GM Cambered Bar - 3x6-10
GHR - 3x12
Spud Abs - 3x15

At the NEW BAG in American Indoor

warm-up
mobility
stretching
Pendulum Hyper - 1x15
GHR - 1x12
One Arm Kettlebell Swings - 22kg x10 ea

Sumo Dead - 135x3, 225x3, 335x3, 425x3 <--- add belt
475x3 <--- add old Titan Boss briefs
545x3 <--- add Ginny canvas
605x2* PR * Had 3 or more in me easy but grip started to go. Tried to reset for 3 but the bar rolled and I was all over the place.

Seated GM - low box 95x8, 115x8, 135x8, high box 155x8 * all for mobility
GHR - (22kg Kettlebell x8 +4) x2
Decline Straight Leg Situps - 22kg KB x10x3

At 24 Hour Fagness, Frisco, TX

warm-up
stretching
mobility
Pulldown Abs - 2x12
Face Pulls - 2x12

Box SQ on pad - bar x5, 135x3, 225x3, 315x3, 405x3 <--- add belt
455x3 <--- add Titan Boss briefs
475x3
525x1
555x3 PR

GM - 135x8, 185x8, 225x8, 275x8
Seated Calf - 5x10-15
Pulldown Abs - 3x12
Dumbbell Sidebends - 2x10

At Bally's Total Fagness, New Rochelle, NY

warm-up
stretching
mobility
Pulldown Abs - 2x12

Box SQ on pad - bar x5, 135x3, 225x3, 315x3, 405x3 <--- add belt
455x3 <--- add Titan Boss briefs
495x3
545x3 PR
585x1 <--- Ties PR with walkout but this was WAY easier. No sticking point.

Sumo Rack Pulls about pin 3 - 225x5, 315x2, 405x2, 495x2, 585x miss * back was trashed and I am WEAK at this point

Spud Abs - 4x10
Lying Hamstring Curl - 2x10
Back Extension - 2x12

*Got freakin' food poisoning on Sunday night/Monday and I was fucked up! It was so bad I started hallucinating...and that wasn't from the mushrooms I stole from Coker's yard!

warm-up
stretching
mobility
GHR - 1x10
GHR Situps - 1x20

SQ - bar x 5, 145x3, 255x3, 345x2
455x1 <--- add belt
555x1 <--- add Titan Boss briefs
655x1 <-- add Leviathan straps down
745x1 Sarah (NAZI) said I was about 2 inches high. I was a little flat coming out of the rack which affected the whole attempt. This is only the 3rd free weight over 7 I've had on my back since October outside a meet. Weight moved ridiculously easy for me. All the rehab appears to be working and I'm ready to get back in the game. Pulled legs on suit up and...
675x2 - parallel
585x5 - parallel

Seated GM w/14" Cambered bar for mobility - bar x6, 115x6, 135x8, 155x8, 185x10
Allen Core Wheel - 100x20 sec x10, 100x30 sec

Went to WalMart after training yesterday and I could barely walk. Same place I got hurt in the Pro/Am was killing me but without the back pain. It was all in the upper left glute. Went home and took Monday off.

warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility

SQ w/Buffalo Bar - bar x5, 142x5, 232x5, 322x5
412x5 <--- add belt
452x1 <--- add Titan briefs
507x7

Went really low on the RAW sets. Need to get mobility and strength there.Things are improving greatly. Pebbles watched me on the heavy sets and said they were real good.

GM w/Buffalo Bar - 142x8, 192x8, 212x10
GHR w/40 lb dumbbell - 2x12
Swank Situps - 135x8x3

warm-up
45 Hyper - 1x10
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility

SQ - bar x3, 145x3, 235x3
Box SQ - 345x3
455x1<--- add belt
505x1 RAW PR
545x1<--- add briefs
595x1 briefs PR
635x1 <--- add Inzer Leviathan straps down
685x1 PR

*Back is feeling awesome!!! No pain. Stay on track.

Seated GM - bar x8, 105x8, 125x8 <--- Trying to touch face to bench. Mobility has improved over 100% in three weeks to the day.
GHR - 1x12, 50x6 + 6
Spud Abs - 4x15

At 24 Hour Fagness, Frisco, TX

*Man I'm really turning into a homo. The mini computer (no that doesn't mean small) crashed again at work and it's been a freakin' disaster. I took a nap yesterday and never woke up. Missed St. Patty's Day and everything.

warm-up
Mean Muggin'
stretching
mobility

SQ - 135x3, 225x3, 315x3
405x3 <--- add belt, 495x1
545x1 <--- add briefs, 605x1 PR for briefs, commercial gym bar, and walkout
505x8

GM - 185x8, 225x8, 315x8 <--- add belt
Pulldown Abs - 5x8-12
Seated Hamstring - 4x6-10
Seated Calf - 3x12

At Bally's, New Rochelle, NY

warm-up
stretching
mobility

Box SQ - 135x5, 225x5, 315x3, 365x3 <---add belt
405x3 <--- add box SQ pad, 455x3, 495x1
545x1 <--- add briefs, 585 x racked it. Couldn't clear the pins in the rack. Had some guys help me but I almost went over backwards.
495x6

GM - 225x5x3
Spud Abs - 3x12
Lying Leg Curl - 3x10

warm-up
GHR - 1x10
GHR situps - 1x20
stretching
mobility

Buffalo Bar SQ - 147x3, 237x3, 327x3, 417x3 <--- add belt, 507x3 <--- add briefs, 597x1x3
Seated GM - 135x10x3
GHR - 1x30

At Bally's, New Rochelle, NY

warm-up
hip mobility
stretching
pull thrus

SQ - 135x5, 225x5, 315x5, 405x5, 495x5 <--- add briefs, 555x5 PR with walkout and commercial gym bar
GM - 185x8, 225x8, 275x8
Lying Leg Curl - 3x10
Seated Calf - 3x20
Calf Raise on Leg Press Machine - 2x12
Hanging Leg Raise - 3x10

Elliptical - 10 min

At 24 Hour Fagness, Frisco, TX

Ya, ya I know. I pinched a nerve in my neck/trap area on Sunday and had wait for it to release.

warm-up
mobility
Pulldown Abs - 2x12
Pull Thrus - 2x12
stretching

Parallel Box Squat - 135x3, 225x3, 315x3 <--- add briefs, 405x3, 475x1, 525x1, 555x1, 585x1 PR with a walkout and the commercial gym bar
GM - 185x10, 205x10, 235x10
Decline Situps - 90x8, 120x8x2
Donkey Calf Raise - 3x10

warm-up
stretching
mobility
Reverse Hyper -1x12

SQ - 145x5, 235x3 off parallel box
345x2
455x2 add loose Titan boss briefs
545x1
655x1 add Inzer Leviathan
725x1
815x straps up/stalled reverse band
605x3

*back is still tender and not letting me put any pop on the weights. Everything felt light, I'm just going to have to pound my lower back into submission.

GM - SS bar x10, straight bar 135x10, 185x10, 225x10
GHR - (55x10 + 10 no weight) x2
Spud Abs - 1x50

warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

45 Hyper w/SS Bar - bar x12, 95x10, 135x8
Power Squat ultra wide - 335x3, 425x3, 515x3, 605x3
Band GM - blue/purple 2x15
Seated Band Leg Curl - green 3x12
Spud Abs - 5x12

At 24 Hour Fagness, Kipling Sport, Denver, CO

Elliptical - 15 min
Bike - 10 min
stretching
mobility

DE DL off plates - 315x1x2, 405x6x1
GM - 135x3, 225x3, 315x3, 365x3, 405x3
Hip Ext Machine - 3x10
Pullthru - green band + 90 x12, +130x10, +165x10
Pulldown Abs - 5x10

*not feeling very crisp. Final push for the Pro/Am is next week.

warm-up
GHR - 1x10
45 Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

14" Cambered Bar GM - bar x3, 155x3, 205x3, 245x3, 295x3 <--- add belt, 325x3, 385x1
Power Squat - 335x3, 425x3, 515x3, 605x3, 695x3, 785x3, 875x3
45 Hyper w/ Static Hold 2 sec - mini x10x2
Allen Core Wheel - 45x30 sec, 95x30 sec, 135x30 sec

At 24 Hour Fagness, Frisco, TX

warm-up
Elliptical - 12 min
Bike - 12 min

45 Hyper - 45x12, 90x12, 135x12
GM - doubled purple on bottom of rack - 3x12
Pull Thru - 3x12
Seated Leg Curl - 3x8-12
Calf Raise on Leg Press - 4x15-20
Pulldown Abs - 4x8-12

At Bally's New Rochelle, NY

warm-up - Ellitptical - 10 min
stretching
mobility

GM - 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3
Rounded Back GM - 135x12, 185x12
DE BP - 185x1x2, 225x1x2, 275x1x2, 315x1x2, 345x1
Hammer Upper Back/Lat - 5x12,10,10,8,6
Rolling DB Ext - 45x10x3
Giant Set
Rear Delt Machine - 3x12
Curl Machine - 3x10
Seated Calf - 3x15
Tricep Pushdown - 3x10

Pulldown Abs - 4x12

warm-up
GHR - 1x10
45 Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

Zercher Squat off pins parallel box - 135x3, 225x3, 315x3, 365x3, 405x3, 455x1, 495x1, 565x1 PR, 585x1 PR
14" Cambered Bar GM - 155x5, 245x5, 295x5
GHR - 70x6x2, 70x8
Pulldown Abs - 1x25, 2x12

warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
stretching
mobility

Suspended 14" Cambered Bar GM - bar x3, 155 x 5, 245 x 5, 295 x 3 <-- add belt, 335 x 3, 385 x1x2 * felt like ass so quit here. Had back traction today and was destroyed.
Power Squat - 425x5, 605x5, 805x5
45 Hyper - monster + reg mini x10x3
GHR Situps - 45x10, 60x10x2

Worked my ass off yesterday and missed last nights workout. At 7:45 my boss said, "Fuck it!" because the reporting DB was out of sync. Nice...bullshit.

warm-up
GHR - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility

Power Squat - 245x3, 335x3, 425x3, 515x3, 605x3, 695x3, 785x3, 905x3 easy PR
Sumo Dead - 245x1, 335x1 <--- add Titan Boss briefs, 425x1 <--- add Ginny canvas, 515x1, 605x fugly *was dropping it at lockout
515x5 *was able to improve form and figure out where I was floundering.

Deadlift is way off on form. Need to push knees out and load the weight instead of pulling which I am not doing. Glad I found this out now.

Superset
Reverse Hyper - 3x10
Spud Abs - 3x10

warm-up
45 Hyper - 1x10
GHR Situps - 1x20
stretching
mobility

Low Box SS Bar SQ - bar x5, 115x3, 155x3, 245x3, 295x3, 335x3 <--- add belt, 385x1, 425x1, 475x1 PR, 425x3 PR *officially the suckiest exercise known to man
45 Hyper w/ SS Bar - bar x10, 85x10, 105x10
Reverse Hyper - 2x12
Spud Abs - 3x10

warm-up
45 Hyper - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12

Romanian DL off pin 2 - 135 + 1 chain x5
225 + 2 chains x5
315 + 3 chains x5 <--- add belt
365 + 3 chains x5
365 + 4 chains x5

*Totally fucked up what Damnstrate had PM'd me but I'll do it right next time and WALK IT OUT. Starting on the pins sucked balls. Also, these were supposed to be SLDL, not Romanian. I even set the chains up wrong and put them over the bar adding 10 per chain to the initial weight.

Olympic Squat - 225x5x2, 315x5, 425x5
Superset
Spud Abs - 3x15-20
Reverse Hyper - 3x12

At Bally's New Rochelle, NY

warm-up
Ellitptical - 10 min
stretching
mobility

GM - 135x3, 225x3, 315x3 <-- add belt, 405x3, 455x3, 475x3
Olympic Squat ATG - 225x5x2, 315x5, 405x5
Spud Abs/Obliques - 6x8-15
Lying Leg Curl - 3x6-10
Seated Calf - 3x20
Calf Raise on Seated Leg Press machine - 3x15

At 24 Hour Fagness, Frisco, TX *car needs new tires so I can't drive it on the tollways
warm-up
Pulldown Abs - 2x15
stretching
mobility
Pullthrus - 2x12

Zercher Squat off pins parallel box - 135x3, 225x3, 315x3, 365x3, 405x1, 455x1, 495x1 PR, 565x miss, 545x1 PR
Step Ups - 135x5, 185x5, 205x6
Pullthrus - 3x12
Pulldown Abs - 5x10
Seated Calf - 5x12-20

warm-up
45 Hyper - 1x12
GHR situps -1x20
Reverse Hyper - 1x12
stretching
hip mobility

Suspended SS Bar GM about shoulder width- barx5, 135x3, 185x3, 225x3, 275x3, 315x1, 365x1 <--- add belt, 405x1, 435x1 (455)
Power Squat - 335x5, 515x5, 695x2, 875x3
Reverse Hyper - 3x12
GHR Situps - 2 Purple Bands - 3x10

A) Got all fucked up over the birthday weekend so I felt like shit on Monday.
B) Work ate me up mentally on Monday.
C) Read something by Dave Tate about the biggest problem with today's lifters is that they don't bring anyone into the sport. Elected to sleep Monday and train on Tuesday at the commercial gym and do some advertising since I'm off season.

At 24 Hour Fagness, Frisco, TX

warm-up
Pull-Thru - 1x12
Pull Down Abs - 1x20
stretching
mobility

Rack Pull - went to lowest hole on the rack and stood on 3 plates - about 2.5 on an EFS rack
135x5, 225x3, 315x3, 405x3 add belt, add straps, 495x3, 585x1, 635x1 PR, 675x1 big time PR
GM - 135x3, 225x3, 315x3, 365x3, 405x3
Pull Thru - 3x12
Rocky Leg Raise - 3x6

warm-up
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility

Low Box SQ w/14 inch cambered bar
155x3
245x3
335x3
425x3
475x1
485x miss
435x3

GHR - 30x10, 40x10, 50x10
Reverse Hyper - 270x3x10
Spud Abs - 115x3x10

At Bally's New Roc City, New Rochelle, NY

warm-up
mobility
stretching
Pulldown Abs - 2x15
Face Pulls - 2x12

GM - bar x5, 135x3, 225x3, 275x3, 315x3 <-- add belt, 365x3, 405x3, 455x3
Zercher Squat off pins, parallel box - 225x3, 315x3, 365x3, 405x1, 455x1 PR at this height
Pull Thrus - stack + green band - 3x10-12
Spud Abs/Obliques - 3x20/2x10

Elliptical - 22 min

Call me a racist but I cannot believe in the year 2007 they were playing a freakin' Spanish satellite radio station in a commercial gym. My wife who is Spanish even had a strong reaction when I told her. A gym that shares parking with Trump Plaza Condos shouldn't have this going on.

At Major Fitness, Pueblo, CO

warm-up
GHR - 1x10
Lat Pulldown - 1x15
shoulder traction
band GM - Purple 1x20
mobility

SS Bar Box Squat - 135x3, 225x3, 315x3, 405x3, 455x1, 475x1, 495(525) x1 PR, 455x5 PR
*This was with NY Barbell SS Bar and it was much more difficult than the EFS bar.
Rack Pull Pin 2 - 405x1, 495x1, 495x5
GHR - 3x12
Spud Abs - 3x10
Seated Band GM - Purple - 1x20

Back to BAG

warm-up
45 Hyper 1x15
GHR Situps - 1x20
Reverse Hyper - 1x10
hip mobility
stretching

14" Cambered Bar GM - 135x2, 185x3, 225x3, 275x3, 315x3, 365x3, 405x1
Superset
Reverse Hyper - 3x12
Spud Abs - 3x8

Band Seated Leg Curls - Green x12x3

At Bally's Dayton, OH

Bike - 12 min

stretching
mobility

Hospital Corners has actually been training. I was pleasantly surprised to see her do a 205 box squat with no belt. Have to throw her in a Leviathan and some pimped out briefs so she can squat 600. ;-)

Pulldown Abs - 4x10
Donkey Calf on Leg Press - 4x15-25
Clay's Lats - 3x10

leering at boobs and old women - x1000

Elliptical - 10 min

warm-up
GHR - 1x10
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

Suspended 14" Cambered Bar GM - bar x5, 135x3, 225x3, 275x3 add belt, 315x3, 365x3, 405x1, 455x1, 505 (525) PR

Power Squat
8 plates x3
10 plates x3
12 plates x3
14 plates x3
18 plates x3 PR

Band GM - Blue x10x3
Seated Band Leg Curl - Green x10x3
Spud Abs - 3x15
Band Obliques - 3x10

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

45 Hyper w/ SS Bar - bar x12, 115x10, 135x10
Band GM - Green x15x3
Band Seated Leg Curl - Green x10x3
Hanging Leg Raise - 35x6x3
Reverse Hyper - 2x12

At Bally's New Roc City, New Rochelle, NY

warm-up
Ellitpical - 5 min
stretching
mobility

GM - bar x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3
Zercher off pins - 365x1 * Felt like lightinig hit me because my back is jakced. Stopped immediately
Pull thrus - Stack + green band - 4x12
Spud Abs - 4x15, Obliques - 2x8
Lying Leg Curl - 4x8-12

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

45 Hyper w/14" Cambered Bar - bar x12, 115x10, 165x8
Power Squat - 3pl x5, 4pl x5, 6pl x5, 7pl x5, 8pl x5
Hanging Leg Raise - 35x6x3
Reverse Hyper - 2x12

warm-up
GHR Situps - 1x20
GHR - 1x10
stretching
mobility

Suspended SS Bar GM - bar x3, 115x3, 155x3, 205x3, 295x3, 335x3, 385x3*
*takin' it easy for Friday
GHR - 15x12, 20x12, 25x12
Reverse Hyper - 2x12
Hanging Leg Raise - 30x6x4

warm-up
stretching
mobility
GHR Situps - 1x20
GHR - 1x10
45 Hyper - 1x10

GM - bar x5, 145x3, 235x3, 285x3, 325x3, 375x3, 415x3
45 Hyper - purple 3x10
GHR - 25 3x10
Dumbell Side Bends - 85x10x3

warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

Cambered Bar G.M's
bar x5
155x5
245x3
335x3
385x3
425 x *back wasn't having it.

Power Squat
6 plates x5
8 plates x5
10 plates x5
12 plates x5
14 plates x5

GHR
3 sets x 12 reps

Reverse Hyper - 2x12
Spud Abs - 4x8

At Gold's Gym, Dr Phillips, FL

warm-up - stretching, mobility

Anderson Squats at parallel - 135x5, 225x5, 315x3, 365x3, 405x3, 455x1, 495x1, 545x1 PR, 575x miss, 555 x miss, 475x3
Stiff Leg DL - 135x5, 225x5, 315x5, 365x5
Lying Leg Curl - 4x8-12
Back Extension Machine - 4x10
Pulldown Abs - 3x10

Elliptical - 12 min

At Bally's New Roc City, New Rochelle, NY

Elliptical - 10 min
stretching
hip mobility

Olympic Squat - 135x5, 225x5, 315x5, 405x5
Low Box Squat - 225x3, 315x3, 405x3, 455x3 RAW PR easy
Rounded Back GM - 135x10
BP POR - 135x5, 185x5, 225x5, 275x5, 315x5, 365x4 PR easy
CG BP - 275x8x2

Giant Set
Hammer Shoulder Press - 3x10
Triceps Pushdown - 3x20
Curl Machine - 3x10
Seated Calf - 3x15

warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
shoulder traction

SQ - bar x5x2 off box
145x3 box
255x2
345x2x2
455x2x2 add Boss briefs
545x1x2
615x1x2 add Ginny suit
705x1 add Z wraps
755x1

DE Dead sumo - 315x1x2, 405x1x2
Reverse Hyper - 3x12
GHR situps - green + purple 3x10

*Thanks to Stew for really being on top of stuff for me as I near the meet. I really needed someone to step in and watch the externals for me and he's done that. He really helped me get back to doing things correctly.

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
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
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

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

At Bally's New Roc City, New Rochelle, NY

warm-up
Elliptical - 7 min
mobility
stretching

GM - bar x5, 135x3, 225x3, 275x3, 315x3 <-- add belt, 365x3, 405x3
Zercher Squat off pins, parallel box - 225x3, 315x3, 365x3, 405x1 PR at this height easy
Leg Raise Station - 1x20
Low Back Machine - 3x12
Ab Machine - 4x15

Elliptical - 7 min

Squat Assistance Day

warm-up
GHR situps - 1x20
Reverse Hyper - 2x15
mobility work
stretching

14" Cambered Bar GM - 135x5, 225x5, 275x5, 315x5 add belt
Power Squat Machine - 1pl x3, 2pl x3, 3p x3, 4pl x3, 5pl x3, 6pl x3
Pull Thru - blue band x12x3
Spud Abs - 3x20
Reverse Hyper -1x15

warm-up
Reverse Hypers - 1x12
GHR Situps - 1x20
GHR Hypers - 1x15
little bit of stretching and hip mobility

Romanian Deads - 135x5, 245x5, 335x5, 385x5 < --- add belt, 425x5, 465x5
Power Squat Machine - 8pl x5, 10pl x5, 12pl x5, 14pl x5, 16pl x5
Reverse Hyper - 3x10
Hanging Leg Raise - 25x8x3

warm-up
Reverse Hyper - 1x15
GHR Situps - 1x20
stretching

45 Hyper w/ SS Bar - bar x 12, 115x10, 155x6
Power Squat - 315x8, 405x8, 495x8, 585x8
GHR - 3x10
Spud Abs - 3x10

GHR - 2x12
GHR Situps - 2x20
Reverse Hyper - 1x12
Sled - 45x10 trips

At Star Fitness, Bronx, NY

warm-up
mobility
stretching
Pulldown Abs - 3x12

GM - barx5, 135x5, 225x3, 275x3, 315x3, 365x3, add belt 405x3, 455x5
DE Box SQ - 245x2, 335x2, 425x2x2, 475x2
GHR - light band x8x3
GHR Situps - light band x10x3
Hammer Strenph Grip Machine - 5 sets various static holds and crushing

At Star Fitness, Bronx, NY

Ellitpical - 10 min
hip mobility, stretching
GM - barx5, 135x5, 225x3, 275x3, 315x3, 405x3 <--- add belt, 455x5
Zercher Squats - 225x3, 315x3, 365x3 <--- add belt
GHR - 1x15, (light band x6 + 4-6) x2
Pulldown Obliques - 4x10
Hammer Grip Machine - 3x ?

Pretty freakin' cool with the BAG DVD playing on the big screen while I was training. Too bad it was an easy workout.

"J-A-Y I flow sick. Fuck all y'all haters blow dick."

DL on 2" platform

135x3
225x3
315x3
405x3 <--- add belt
475x5
525x1

Hack SQ
225x8
315x8
405x8

45° Hypers w/doubled light band - 3x10
GHR Situps - Green x10x3

At 24 Hour Fagness, Frisco, TX

Elliptical - 7 min
stretching
hip mobility

GM - 135x5, 225x3, 315x3, 365x3, 405x3 <-- add belt, 455x3
Rack Pull on 3 plates pin 1 - 315x5, 405x5 clavicle swelled so stopped
45 Hyper - 45x12, 45x15
Steep Situp - 2x10

At 24 Hour Fagness, Frisco, TX

warm-up
stretching
hip mobility
Face Pulls - 2x12
Pullthrus - 2x12
Pulldown Abs - 2x12

Squats off Pins - bar 1.5" below navel. - 135x3, 225x3, 315x3, 365x3, 405x3, 455x3, 495x1, 545x miss, 515x1, 525x1, 545x miss
Rack Pulls on lowest pin standing on 2 plates ea side (probably a pin 2 on the EFS rack) - 135x3, 225x3, 315x3, 405x3, 495x3, 585x3, 675x miss - close, felt like I was going to tear a pec

Pullthrus - 3x12
Pulldown Abs - 3x12

warm-up
sled - 90x6
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 2x12
stretching
hip mobility

SQ - barx5
145x5
235x3
345x3
455x3
545x1 add Titan Boss briefs
595x1
665x1 add Metal Pro Squatter straps down

DL
135x3
225x3
315x1
405x1x2

Reverse Hyper - 2x12
Pulldown Abs – 98x3x10

At Major Fitness, Pueblo, CO

warm-up
Elliptical - 10 min
hip mobility
stretching
Suspended 14" Cambered Bar GM - barx5
95x5
135x3
185x3
225x3
275x3 <--- add belt
315x3
365x3
405x1 * back still sensitive

Reverse Hyper - 3x15
Leg Press - 5x10
Superset
Pull Thru - 3x10
Pulldown Abs - 3x12

At Bally's New Roc City, NY

warm-up
Cross country skiier - 5 min
GM - bar x5, 135x3, 225x3, 315x3, 365x3, 405x3
Barbell Lunge - 135x5x2, 185x5
DE BP - bar x10, 95x5, 135x3, 185x3, 225x3, 275x1
CG BP - 315x6
Rolling Dumbell Ext - 50x10, 65x8, 50 x10
Pulldown Abs/Obliques - 5x10
Hammer Strenph Upper Back/Lat - 3x8-10
Hammer Strenph Lower Lat - 2x12
Superset
Rear Delt Machine - 3x10
Standing Calf - 3x10

All in under an hour

Elliptical Rider - 10 min

Reverse Hyper - 1x15
GHR - 1x10
GHR Situps - 1x20
Power Squat - 45x10
stretching
hip mobility

Suspended SS Bar GM - bar x5, 95x3, 135x3, 185x3, 225x2 (245)
*Obviously I'm still injured

DB Lunges w/4 inch platform - 55x1x5, 70x2x5
Reverse Hyper - 2x15
Pulldown Abs - 90x3x15

Went to Botox (my chiro) for and adjustment and iced back. Sick of being hurt.

Elliptical Rider - 15 min
Pulldown Abs - 3x15
stretching
mobility work

DE Box Squat - 275x2, 315x2, 365x2, 405x2, 455x2
Pullthrus - 3x15
Decline Situps - 3x10

warm-up
sled 45x6
GHR situps - 1x20
Reverse Hyper - 1x15
stretching
mobility

Box SQ - bar x 5
145x3
245x3 <--- add Frantz briefs
295x2x2
335x2x2
385x2x2

Free SQ
455x1
455x1 <--- Switch to Predator briefs
535x1
655x1 <--- Add Leviathan
705x1 <--- straps up, light wrap
755x1 <--- wrap

Arched Back GM - 225x5, 315x3, 405x3, 495x3
GHR - 3x10
Reverse Hyper - 3x10

warm-up
sled - 90x4
stretching
mobility
Reverse Hyper - 1x15

14" Cambered Bar GM - bar x5, 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 add belt, 445x3 (465) PR
Sumo Deadlift - 135x1, 225x2, 315x1, 405x1, 495x1, 605x1 Opener
CG Floor Press w/Apollon's Axle - 135x5x2, 185x3, 225x3, 275x3 add 2 board, 315x3, 345x1, 375x1 PR, 395x1 PR, 405x1 PR (393)
JM Press - 135x10, 185x10, 225x10, 275x6 ass

Good call by Greg to flex the triceps right before touching on bench exercises. I hit a 40 freakin' lb PR!

warm-up
GHR - 1x12
GHR situps -1x20
sled - 45x6 trips
Reverse Hyper - 1x12
stretching
hip mobility

SQ - bar x10
145x5
255x5
345x3 <--- add belt
455x2 <--- add Metal Pro briefs
545x1
655x1 <--- add Leviathan straps down
705x1 <--- add loose straps, loose wrap
775x1* <--- add comp wrap

Probably the longest squat of my life. I'm hitting the wall halfway up.

High box (17.5") - 805xmiss, 745x1, 705x2

Reverse Hyper - 3x12

warm-up
GHR - 1x12
GHR situps -1x20
sled 90x6 trips
Reverse Hyper - 1x12
stretching
hip mobility

Suspended SS Bar GM - barx5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3 <--- add belt, 405x1, 435x1 PR, 445x1 PR (465)
Sumo Deadlift - 225x3, 315x2, 405x1, add 1 chain, add 2 chain, add 3 chain, add 4 chain
Reverse Hyper - 3x10
GHR Situps - Green Band 3x10

Sicker than a dog and it was my wife's birthday so that sucked.

At Bally's, New Roc City, NY

warm-up
Elliptical - 8 min
stretching
mobility
Pulldown Abs - 2x12

DE Box SQ - 275x2x2, 315x2x2, 365x2x2, 405x2
GM - 225x3, 275x3, 315x3, 365x3, 405x3 <--- add belt, 505x3
Pull Down Abs - 4x10-12
Pull Thrus - 3x12
Standing Calf - 4x8-12

Elliptical Rider - 7 min

warm-up
sled - 90x6
GHR - 1x10
Reverse Hyper - 1x12
mobility

Box SQ - bar x5x2
145x3
255x3
345x3 <--- add briefs
455x1
Free SQ - 455x1
535x1
605x1 <--- add Leviathan
685x1
735x1* Don't know what happened here but I hit the wall like a MF. I think I did something wrong technically but have now idea what it was.
655x2

Sumo DL - 225x3
315x3
405x3 <--- add belt
455x1
500x1
555x1 <--- add Leviathan straps down
585x1
495x5

This was probably the worst squat workout and best DL I've ever had. The good part was after I got smashed with a light weight in the squat, I went to a place where I didn't give a F anymore.

Reverse Hyper - 1x12
lots of stretching and mobility

*Hips were off and my hamstrings were super tight. I didn't think I'd be able to train but Steve adjusted me and Phil did some PNF stretching on my hams. Turned out alright but I wasn't able to break because of the tighness.

SQ - bar x5
145x3
245x2
335x2 <--- add belt
445x1 <--- add Titan Boss briefs
535x1
605x1 <--- add Inzer Leviathan
670x1
720x1 <--- add wrap
750x1 <--- I had the bar too low and it was pitching me forward. This happens when my rack height is low and that's what happened. I felt like I was loosing my balance the whole time so it wasn't very explosive but it was easy.
815x1 Reverse Blue Band Overload

DL - 225x3
315x3
405x2
495x1 <--- add Leviathan
525x1
545x1

At World Gym, Pueblo, CO

warm-up
Met Marcelo, one of Ed's new guys, who placed in the Top 2 at a recent Strongman event. How did Ed get a new guy that weighed 280 and studied his training? Also, he had on a Westside T at a commercial gym showing his true colors. I wore a BAG Smash Fuckin' Weights T which is definitely illegal.

Pulldown Abs - 2x12
mobility

GM - bar x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3 <-- add belt, 455x3, 500x3*
My PR is 505x3 but this was stupid easy and done with speed. Apparently my back is healed. Whoever said GM's were bad for your back is an idiot. The only time I feel good is when I'm going GMs regularly.

Step Back Dumbell Lunge - 50x8x2, x10 per leg
Pull Thru - stack x12x3
Dumbell Obliques - 100x10, 125x8x2
Seated Calf Raise - 3x12-15

warm-up
Back Raise on GHR - 1x10
Reverse Hyper - 1x10
GHR Situps - 1x20
mobility work

SQ - bar x5x2
145x5
235x3
325x3 <--- add belt
455x3 <--- add Frantz briefs
545x2 <--- drop Frantz briefs, add Titan Boss briefs
595x1 <--- add Inzer Leviathan
655x1
705x1 <--- add light wrap
735x1 <--- add tighter wrap
800x1 <--- reverse band overload

DL (Sumo) - 245x3
335x3 <--- add belt
425x1
485x1
515x1 <--- add Inzer Leviathan straps down
545x1

Reverser Hyper - 1x12

warm-up
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
Hip Mobility

SQ - bar x10
145x5
245x3
335x3 <--- add belt
425x2 <--- add Titan Boss briefs
505x1
545x1 <--- add Inzer Leviathan straps down
595x1
635x1 <---
685x1 <--- straps up, light wrap
sucked, out of position, almost fell on first unrack
720x1 <--- full wrap
easy, SPREAD THE FLOOR BEYOTCH!!!

DL - 245x3
335x2
475x1
505x1 <--- add Leviathan straps down
540x1

Reverse Hyper - 2x12
Pulldown Abs - 2x12

warm-up
sled - 90x6
GHR Situps - 1x20
Reverse Hyper - 1x12
Mobility

Buffalo Bar GM med stance - barx5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, add belt 365x3, 405x3, 415x3
Power Squat close stance - 315 + blue bands x 8-10
Reverse Hyper - 3x10
Pulldown Abs - 3x10

warm-up
GHR Situps - 1x20
Reverse hyper - 1x12

Sumo Deadlift - 135x5
225x3
315x2
405x1 <--- add Hardcore
495x1
525x1
605x miss x 2
495x miss tore something in hamstring

I had Phil do some muscle testing after on my hips and there was nothing there. This was the dumbest workout I've ever had. I needed to go get checked out after the meet and I didn't.

warm-up
GHR - 1x12
Reverse Hyper - 1x15
GHR Situps - 1x20
hip mobility

Suspended 14" Cambered Bar GM - bar x5, 135x3, 225x3, 275x3, 315x3, add belt, 365x3, 405x1, 455x1
GHR - light band 3x6 on top setting
Reverse Hyper - 2x12
GHR situps - green band 3x10

warm-up
Reverse Hyper - 1x15
shoulder traction
mobility work

SQ - bar x5
135x5
255x3 <--- add Titan Boss briefs
345x3
455x2
545x1 <--- add Inzer Leviathan
595x1
655x1 <--- straps up
725x1 <--- add Inzer Z-wrap loose
755x1 <--- add Inzer Z-warp tight

14" Cambered Bar GM - 225x5, 275x5, 315x5
Reverse Hyper - 10 plates x8x3
Pulldown Abs - 3x10-15

Freakin' about died Monday and Tuesday with some lymph node/throat/sinus funky thing. I slept 22 hours over those two days and still feel like shit.

warm-up
Reverse Hyper - 1x20
GHR Situps - 1x20
GHR - 1x12

Box SQ - bar x10
135x5
225x3
345x2 <--- add Preadator briefs
345x1
455x3
545x1 <--- add Leviathan straps down, couldn't hit box
545x1 <--- couldn't hit box
545x1 <--- drop briefs, hit box
600x1*
615x1 PR

* Widened stance and was able to get down. Tells me the briefs are what's killing me.

BP - bar x15
135x5
185x3
225x3
275x3
315x1
455x1 <--- add 3 Board, add Rage X
495x1 <--- add 1 Board
515x1 easy even with shoulder jacked

BAG CSR - 3x10
Reverse Hyper - 3x10 heavy
Tricep Pushdown - 3x12

warm-up
sled dragging - 90x6
mobility (get the EFS moblity disk - rules)
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20

Sumo Deadlift
135x3
225x3
315x3
405x2 <--- add Inzer Hardcore
495x1
585x1
635x miss * <--- add Frantz double briefs
495x4 <--- remove briefs
545x2

I must remember to pull the underhand into body. I had it and got lazy resulting in the miss. PR deadlift on the way next month. Look for it.

SS Bar GM - 155x5, 245x5, 295x5
45 Hyper - light band x 10x3 hold at top
GHR Situps - green band x10x2
Allen Core Wheel - 90x30 sec x2

DE Box SQ - w/blue+green+purple bands - 175x6x2
Sumo SLD - 225x8, 315x8, 315w/80lbs chains x8 * these ruled!
Rev Hyper- 360x10, 450x2x10
GHR Situps w/green band - 3x10

Tommy Fannon and Blaine Stussy in the hizouse tonight! Right on! These guys are very cool and very strong. Tommy brought in some Live Cannibal Corpse that freakin' ruled. Great seeing you guys!

Miller Lite - 3x12 oz

warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
mobility work

SQ - bar x5
145x5
255x3
345x3 <--- add Metal briefs
455x3
<--- try to put on Greg's old Leviathan
545x2 <--- add Ray's old Leviathan
595x1
635x1 <--- felt like absolute shit, suit not tight enough
705x miss <--- add my Leviathan, started to falll back in hold
505x5 <--- worked on form and think I finally got my stuff straight.

45° Hypers w/4" cambered bar - 115x3x10
Giant Set
Hanging Leg Raises - 2x10
Gripper Machine - 2x10
Seated Calf Raises - 2x15
Pulldown Abs - 2x20

warm-up
sled - 90x6
Reverse Hyper - 1x15
GHR Situps - 1x20
GHR - 1x10

Suspended SS Bar GM - barx3, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, 405 (425) x1
Power Squat - 225x8, 315x8, 315x10

Superset
45 Hyper - light band x12x3
Dumbell Obliques - 85x10, 100x10x3

warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility

SQ - bar x5
145x5
255x3
345x3 <--- add Predator briefs
455x3
545x2 <--- add Leviathan
595x1
655x1 <--- straps up
705x1 <--- straps up light wrap
605x3 <--- straps down
Every rep was high. My mobility is jacked from the injury.

GHR - light band x6x3
Reverse Hyper - 3x10 heavy
Chain Leg Raise - 3x15

warm-up
sled - 90x4
Reverse Hyper - 1x15

Rack Pulls Pin 2
started conventional
135x3
245x3
335x3
445x2x2 <--- add belt
535x1 <--- switch to sumo
585x1 PR
605x1 PR* followed by blackout

Hack Squats on Power Squat - 225x8x2, 315x8
Reverse Hypers - 3x10 heavy
Pulldown Abs - 2x15
Leg Raises - 2x12

Felt like complete shit after the pulls. It was everything I could do to finish the workout.

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility

SQ - bar x5
145x3
255x3
345x3 <--- add Predator briefs
455x2 <--- add belt
545x1 <--- add Leviathon straps down
595x1
655x1
545x3

45 Hyper w/SS bar - bar x12, 115x8, 135x6x2
Superset
Reverse Hyper - 3 wheels x10x3
Hanging Leg Raise - 20x8x3

warm-up
45 Hyper - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility

Suspended SS Bar SQ (got into low Sumo position and stood up - no hands) -
bar x5
135x5
225x3
275x3
315x3
365x3
405x3 <--- add belt
455x1
495 (515) x1
405x3

Hack Squat on Power Squat Machine - 135x12, 225x8, 315x6
Superset
Hanging Leg Raise - 3x12
Reverse Hyper - 2x10

At Bally's New Roc, NY

warm-up
Elliptical - 5 min
stretching
hip mobility

SQ - barx5
135x5
225x5
315x3 <--- add belt
405x3 <--- add Metal briefs
500x1
605x miss <--- add Metal Pro *This was retarded. The rack is too narrow and I lost my balance so I set it down on the pins. Not to mention I used a comercial gym bar that bouced more than a Hott Phat ass.
605x smoke
500x5 <--- drop Metal Pro

GMs - 225x5x2, 315x5

It was 10:30 and I was freakin' starving so I quit here. Not the best workout but I was just happy I was able to walk out a decent weight. I couldn't squat 145 to parallel 2 weeks ago. Right knee is killing me.

warm-up
45 Hyper - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility

Sumo Deadlift - 145x3, 245x2, 335x1x5
Box SQ on Power Squat - 225x3, 315x3, 405x3, 495x3, 585x3, 675x3, 765x3
45 Hyper - light band x8x3

Giant set
Leg Raise - 3x15
Go-Really-Grip Machine - 3x10 + static hold
Seated Calf Raise - 3x15

Allen Core Wheel - 100x30 sec x3

* still injured but I was able to pull a few without much pain

warm-up
45 Hyper - 1x12
Reverse Hyper - 1x15
GHR - 1x12
GHR Situps - 1x20
stretching
hip mobility

SQ - bar x5x2, 145x3
Box Squat on Power Squat Machine - 135x3, 225x3, 315x3, 403x3, 495x3
14" Cambered Bar GM - bar x8, 95x5
45 Hyper - monster mini x8,x10,x12
GHR - 25 lb ball x ( 6+4) x3
Rocky Leg Raises - 3x10
Reverse Hyper - 2x12
Sled - 135x2, 180x2, 225x2x2

*still injured

stretching
hip moblity easy

GHR back raise - 2x10
GHR situp - 2x10
Revese Hyper - 2x10

GM - barx10, 95x5, 135x3, 185x3
45 Back Raise - 2x10
GHR - 5x10
Revese Hyper - 1x8
Hanging Knee Raise - 4x10
Chain Leg Raise - 2x10

* injured

warm-up
sled 90x6
GHR-1x12
GHR situps - 1x20
Reverse Hyper - 1x20

SQ
55x5
145x5
255x3
345x3 <-- add Predator Briefs, belt
455x2 <-- add Leviathon
545x1
635x1
685x1 <-- straps up
825x1 <-- Double rev. blue band box squat (box was 1.5" high)
825x1 <-- Double rev. blue band box squat
605x3

GHR - 3x15
Pulldown Abs - 50x3x20

warm-up
sled - 90x6
GHR situps - 1x20
Reverse Hyper - 1x20
hip mobility
stretching

SQ
55x5
145x5
255x3
345x3 <--- add Predator briefs
455x1
545x1 <--- add Phillips canvas
600x1
600x1 <--- drop Phillips, add Leviathan canvas
650x1

Reverse Band High Box Squat (4 blues)
800x1 straps up no knee wraps

SQ
585x3 straps down

GHR on high setting - 3x10
Chain leg raises -2 chain x15x3
Grip Machine - 3x10

warm-up
sled - 90x6
GHR situps - 1x20
45 Hyper - 1x10
Reverse Hyper - 1x20
hip mobility
stretching

SS Bar Low Box close stance
65x5
155x5
245x3
295x3
335x3
385x1
425x1
445x1

14" Cambered Bar GM - 245x5, 335x5x2
GHR - (22 KBx5/ bw x5)x3
Chain Leg Raises - 2 chainsx15x3

warm-up
Reverse Hyper - 2x12
GHR - 1x12
45 Hyper - 1x12
shoulder traction
stretching
hip mobility

SQ -
55x8
145x5
255x3
345x3 <--- add Predator briefs
455x3 <--- add belt
545x1 <--- add Leviathon
615x1
Reverse Band High Box SQ w/blue&green - 735x1 out of grove
SQ - 535x3

GHR wide - bdw x 12, (25x6 + bdw x6) x2
Leg Raises - 2 chainsx15x3
Reverse Hyper - 3pl 2x12

warm - up
Sled - 90x6
stretching
GHR - 1x10

45 Hyper - bar+ doubled minis 2x10, 95 + doubled minis x6, bar+ doubled minis x10
Kyle Robertson GHR - 20x3x10
Reverse Hyper - 2x12
GHR Situps -average band 3x8
Rolling Thunder - 90x5, 135x3, 155x2
Dumbell Wrist Curls - 3x10-12

* AND TODAY THE COUNTDOWN TO THE BIGGEST MEET OF MY LIFE BEGINS...

At Bally's Totally Fucked Up Fitness, New Roc City, NY

warm-up
Pulldown Abs - 3x12
Pull Thrus - 2x12
stretching
hip mobility

SQ - bar x10
135x5
225x3
315x3
405x3 <--- add belt
495x3 <--- add Predator briefs
585x1 <--- knee was bothering me so I put on a light wrap for the walk out
520x3

Stiff Leg Deadlifts - 225x10, 315x8, 405x6x2
Pull Thrus - 4x12
Decline Situps - 65x8x2, 85x8x2
Toe Press on random leg machine - 4x20

Elliptical Rider - 12 min

warm-up
sled 90x6
45 Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12

Deadlift off 100 lb plate
135x3
225x3
315x3
405x1
495x1 <--- add Metal Deadlifter straps down
545x1

45 degree Hyper - 95 x 8, 135x8x2
High Box Manta Ray Squat - 285x5, 325x5, 375x5
Leg Raise w/ Chains - 3 sets

At 24 Hour Fagness, Murray, UT

warm-up
Elliptical - 10 min
Face Pulls - 2x15
Chucks Lats - 2x15
Pull Thrus - 2x12
stretching
hip mobility

Squat
bar x5
135x5
225x5
315x3
405x3 <----- add belt
495x1 <----- add Inzer Hardcore straps down
585x1 <----- straps up
605x1 <----- add light wrap
500x6 <----- straps up, drop wrap

The weights were easy but the fucking commercial gym bar ate shit at 585. Wanted to go to 675 but it was too much for what I had available. I used two sets of clips trying to keep the weight on the bar because it was bouncing so bad. Walking out sucked too because the weights were hitting the rack. What a nightmare. I could've easily done between 10 and 15 reps with the 500. So much for single ply equipment sucking.

Close Stance GM - 225x5, 315x5, 365x5
Pull Thrus - 4x12
Side Abs Pushdown on High Pulley - 4x10
Calf Machine - 4x20
Decline Situp - 45x8x3

At 24 Hour Fagness, Murray, UT

Elliptical Rider - 10 min
Pulldown Abs - 2x15
hip mobility
stretching

GM - barx10, 135x5, 185x5, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x3, 505x5 PR
Rack Pull at sticking point - 315x5, 405x5, 495x5
Hip/Ham Ext - 3x10
Decline Stiups - 45x8
Dumbell Side Bends - 100x8, 125x8x2
Calf Machine - 5x10-15

At 24 Hour Fagness, Trolley something, Utah

By far the most "commercial" crowd of all time. I had to slap myself twice to snap out of singing Secret by Orchestral Manuvers in the Dark (OMD). It's even more gay that I know that song and the band. May have to cut my hair off again and get more ink. Definitely get more ink.

warm-up
Elliptical 5 min
hip mobility
stretching
45 Hyper x20
Decline Situps x20

Parallel Box Squat medium stance - bar x10, 135x3, 225x3, 315x3, 365x3, 405x3, 455x3, add belt 495x1, 545x1 raw PR, 585x miss, 495x3 raw PR
Rounded Back GM - 225x5, 275x5, 315x5
Pull Thrus - 3x12
Side Abs on High Pulley - 3x10
Calf Raise on Leg Press - 10x10 ea side

Elliptical Rider - 10 min

warm-up
sled - 90x4
GHR - 1x15
GHR Situps - 1x20
stretching
hip mobility
Ironmind Telegraph - 5x10x2x each finger

Chain Suspended SS Bar GM - 65x3, 155x3, 245x3, 295x3, 335x3, add belt 385x3, 425x1 PR at this height, 475x miss x2
Zercher Squats - 125x5, 215x5, 325x5
Superset
GHR - bw x 10x3
Situps on GHR - light band x10x3
Iron Mind Grip Machine - 70x5x3
Pinch plate holds - 25'sx1

At Major Fitness, Pueblo, CO

warm-up
Elliptical Rider - 5 min
hip mobility
streching
Back Raise - 2x10
Pulldown Abs - 3x15

Low Box Squat w/ 14" Cambered Bar med stance -
barx10
95x5
135x3
185x3
225x3
275x3
315x3
365x3 <--- add belt, starting to get the hang of it
405x1
455x1
495x1
505x1

Never done these before so everything was a PR.

GM - 225x5, 275x5, 315x5
Lat Pulldown - 3x10
Pull Down Abs - 3x12
Pull Thrus - 3x12

Elliptical Rider - 10 min

At Albany Strength, Albany, NY

warm-up
Reverse Hyper - 2x15
Face Pulls - 3x20
Pulldown Abs - 3x15
Hip Mobility
Stretching

Conv Deadlift with IPF Bar - 135x5, 225x5, 315x3, 405x1 add belt, 495x1, 545x1 PR and yes I am officially gay after this performance.
Back was LIT from Friday. Something has to work or kill me.

Front Squats ATG - 135x10, 225x5, 225x5 Tried a Stingray for the the first 2 sets. Thing sucks.
Reverse Hyper - 3x10
Dumbell Obliques - 3x10
Pulldown Abs - 3x10
Standing Calf - 3x10
Pinch grip w/ 2 25's - 4x failure

Treadmill - 5 min Back was so lit that I couldn't walk.
Bike - 10 min

warm-up
treadmill - 10 min
Chuck's Lats - 3x15
Hyperextension - 1x20
Pulldown Abs - 2x12
hip mobility
stretching

14" Cambered Bar GM - bar x10
95x5
135x5
225x5
315x5
405x5 <--- about 30 sec rest and
405x5 <---add belt

High Box Manta Ray - 275x5, 315x5, 365x5
Reverse Hyper - 3x12
Decline Situps - 45x10x3

Warm Ups
light stretching
sled - 6 trips
band pressdowns - 100 reps w/ purple band
band curls - 100 reps w/ purple band
telegraph machine - 10 reps per finger 2.5lbs

SS Bar Low Box Squat 10" Box
65 x 3
115 x 3
155 x 3
205 x 3
245 x 3
295 x 3
add belt
335 x 3
385 x 1
425 x 1 PR
475 x miss
445 x 1

45 Hypers wide stance w/ 4" cambered bar - 3 sets of 12 w/ 45lbs
Sit Ups on GHR - green band x12, x12, x12
Seated Calr Raise - 2 plates x15, x15, x15

warm-up
sled 90x6
reverse hyper - 1x20
GHR situps - 1x20
stretching
mobility
ironmind telegraph each fingerx10x3

Reverse Band Deadlift Green - 225x5, 315x5, 405x3, 495x1, 545x1 no belt PR, add belt 605x1, 635x1 PR with this setup

Zercher Squats - 125x5, 215x5, 265x5
45 Hypers- 3x10 purple
GHR Situps - 3x10 green

At Detroit Barbell, Romulus, MI

warm-up
rainin' out of it's freakin' mind so no draggin'
45 Hyper - 1x15
Decline Situps - 1x15
hip mobility
light stretching

Cambered Bar GM - barx5x2, 95x5, 135x5, 185x5, 225x5, 315x5, add belt 365x5
High Box Manta Ray SQ - 225x5, 275x5, 315x5
GHR jacked up -2x8 + mini, add cramp, drop band 1x10
Decline Situp - 45x10x3

Good one. Was walking funny after.

At Detroit Barbell, Brownstown, MI

warm-up
Reverse Hyper - 1x20
GHR - 1x12
GHR situps - 1x20
hip mobility
stretching

Suspeded 14" Cambered Bar GM waist level - bar x5, 135x5, 225x3, 315x2, add belt 405x1, 495x1 PR most I've ever done on a suspended GM of any kind
Power Squat Machine - 3x10
Decline Situp w/ light band - 4x8-10
Reverse Hyper - 2x12

At Detroit Barbell, Brownstown, MI

warm-up
sled dragging - 70x4
GHR - 1x10
GHR Situps - 1x15
hip mobility
stretching

SQ
bar x10
145x5
245x5
335x3
455x1 <--- add Predator briefs
545x1
655x1 high <--- add Leviathan straps loose
725x2 * PR <--- add straps up, wrap

* Kristi said she was ready to call me on the first rep when I came up and I got the up call on the second rep. Went a little closer stance thinking I could get lower but all I ended up doing was sitting on my legs instead of in between them. Made it hard to flare knees. I had the rack set one notch too low for my stance and my belt was too tight. Had to take a half breath and go for it. On the 2nd rep, after I took a breath, it went right out and I couldn't keep a very tight arch. Feeling the training, that's for damn sure. Wasn't very crisp but it was still easy. No signs of ye old sticking point. Infinitely better than my 722 at the State Meet.

Superset
Decline Situps - 4x8 + light band and bench jacked up
GHR - 3x8 + 40lb dumbell, slow reps

Superset
Standing Calf Machine - 2x12
Reverse Hyper - 2x12

At Detroit Barbell, Brownstown, MI

warm-up
band pulldown abs - 1x25
Reverse Hyper - 1x15
GHR - 1x12
hip mobility
stretching

Suspeded 14" Cambered Bar GM waist level - (I started static on the first rep and then just set the bar on the chains for the 2-5th rep) bar x5, 135x5, 225x5, 315x5, 365x5, add belt 405x5
GHR - 2x10 w/25 lb plate, jacked up 8" w/ light band 3x8
Power Squat Machine - 3x10
Decline Situp w/ light band - 4x6

Good one.

At Detroit Barbell, Brownstown, MI

warm-up
sled dragging - 70x4
GHR - 1x12
GHR Situps - 1x15
hip mobility
stretching

SQ
bar x10
145x5
235x3
335x3
455x1 <--- add Predator briefs
545x1
645x1 <--- add Leviathan
705x1 <--- add light wrap, straps up
775x1 <--- add tight wrap

4" Cambered Bar GM - 225x10, 315x5x2
Superset
Power Squat Machine - 3x10
Decline Situps - 3x10

At Detroit Barbell, Detroit, MI

warm-up
sled dragging 70x4
GHR - 1x15
Pulldown Abs - avg band x20
hip mobility
Didn't really stretch which turned into a mistake.

Sumo DL w/80 lbs chain - 135x5x2, add chains x3, 225x3, 315x3, 405x2, add belt 455x2, 495x1, 545x1 Bar got out in front of me but I still made it. Needed to stretch more. Then JJ Thomas walks in and remarks that I'm pulling with a bench bar. It had no knurling in the center so I just grabbed it. Did seem a little narrow! My PR is this with 120 lbs chain on the DL bar and full gear so I was really happy to do this with belt only.

Sumo Deads off blocks - 405x1, 500x5, 605x1
Power Squat Machine - 3x10
Decline Sit Ups - light band 4x8

The people at DB are the coolest of all the gyms I've been to.

At Detroit Barbell, Brownstown, MI

warmup - Sled - 70x6
Reverse Hyper - 1x15
GHR Situps - 1x20
hip mobility
stretching

Comp SQ
55x10
145x3
235x3
335x3
415x3 <-- add Metal Briefs
505x1
605x1 <-- add Levaithan
655x1 (high) <-- add loose wraps and straps up
725x1 <-- add good wrap
665x2 Waited to be called up and then continued down.
605x3 Waited to be called up and then continued down.

Fixed depth problems. Craig (1000+) Gallo helped me make a small form adjustment. He said when the suit comes on to just drop it while pushing the knees out. I was still pushing back while in the hole and this was stopping me from getting down.

45° Hypers w/straight bar - 115x8, 115x10x2
Superset
Reverse Hypers - 3x10
GHR Situps - 25x10x3

warm up - sled 70x6
GHR Situps - 1x20
Reverse Hyper - 1x15
GHR - 1x10
hip mobility
stretching

High Box (17") Manta Ray - 55x5, 145x5, 235x3, 325x3, 415x3, 455x1, 505x1, 555x0, 535x0, 475x3 PR

45° hypers w/power bar - 45x12, 95x12, 135x12

Giant Set
GHR w/back raised 12" - 2x12
rev. hypers - 2x12
Seated calf raise 115x3x20

Chain leg raises 2 chains - 3x15

warmup - Sled - 70x6
Reverse Hyper - 1x15
GHR 1x10
GHR Situps - 1x20
hip mobility
stretching

Comp SQ
55x10
145x5
235x3
345x3
455x2 <-- add Metal Briefs
545x1 <-- add Levaithan
595x1
690x2 <-- add wraps and straps up
835x1 <-- Double rev. blue band box squat/straps up and wraps
625x2 <-- straps up
555x3

45° Hypers w/14" cambered bar - 65x10, 115x10, 135x10

warm-up
Sled Dragging - 70x4
GHR - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x10
hip mobility

Sumo Deads - all sets + a measured 120 pounds chain weight at lockout
135x3
225x3
315x3
405x3
455x3 <------------ add belt
500x3 PR <------------ add Metal Pro Squatter
550x1 PR

GHR jacked up 12" - 5 reps w/ light band + 5 reps for 3 sets
Reverse Hypers - 4plx10x2, 6plx10x1
Pulldown Abs - 15x3

Badass workout! Lot's of energy floating around!

warm up
GHR jacked 12" - 1x10
GHR situps - 1x20
Reverse Hyper - 1x20
hip mobility
stretching

Comp Squats -
bar x10
145x5
255x5
345x3
455x2 <-- Add Metal Pro Briefs
545x2 <-- Add Inzer Leviathan straps down
595x1
665x2 <-- Add med knee wrap
800x1 <-- Double rev. blue band box squat/straps up no wraps
545x5 <-- Straps down

45° Hypers w/14" cambered bar - 115x3x10
Rev. Hypers - 180x2x10, 270x10

warm-up
sled dragging for 80x6
Reverse Hyper - 90x20
GHR jacked up 8" - 1x10
GHR situps jacked... - 1x20
stretching

Rackable Cambered Bar Medium Stance GM's(walked out of rack) - 65x5, 155x3, 245x3, 335x3, add belt 425x3 PR, 475x3 PR, 485x buried, 485x2 high reps x1 quality rep PR

Front Squats w/SS Bar- 65x10, 155x8, 245x8
Superset
Reverse Hypers - 6plx10x2, 8plx10x1
GHR Sit-ups jacked up 8" - purple band 10x3
Superset
Band Leg Curls - green 20x3, 20x3, 18x3 Punisher style
Seated Calf Raise - 3x20

warm-up
sled dragging 6 trips
GHR - 1x10
Reverse Hyper - 1x15
GHR Situps - 1x15
stretching
hip mobility

Comp Squat - 145x5, 245x5, 335x3, add single Frantz brief 455x3, add Leviathan 545x1, 625x3 joke, 545x3, 505x5
45 Hyper w/Buffalo Bar - barx10, 85x3, 105x10
Reverse Hyper - 3x10
Satan's Wheel - 3 trips

The lawyer showed up, saw 30 upper middle class white people as a possible jury for two gangbangers that committed a robbery with a car chase, and said "We'll pass on the trial and plead no contest."

The judge commended us for showing up and making a difference.

Warm-up
Sled Dragging 70x8
Reverse Hyper - 1x10
GHR Situps - 1x12
hip mobility
sretching

Comp Squat - 145x8, 235x5, 315x3 added Frantz double poly briefs, 415x2, 505x1, 585x1, 525x3, 485x5
705 overload for 10 sec

Glute ham raises w/back jacked up 12" - 2x10
Reverse Hypers - 2x10 strict

At Albany Strength, Albany, NY

warm-up
GHR - 2x10
Pulldown Abs - 2x20
shoulder traction
hip mobility

Free Squats - all sets + 160lbs chain 405x5, 425x5, 425x2 RAW (don't forget to capitalize for all the gear Nazi's) These kicked my ass bad.
Reverse Hyper - 3x10
Superset
Pull Thru - 3x12
Ab Wheel - 3x15

Sled - 70x6
Hip Mobility
Stretching

DL w/120lbs chains - 135x5, 225x3 add chains 225x3, 315x3, 405x3, 455x1, 525x.5, 525x .5 This was so weak. I forgot what weights we used last time and my back was pulling on one side - probably from pulling a PR Friday and travelling back from CO in the morning. One day I'll learn.

Rev. Hypers - 3x12
GHR - 1x15, 2x10 + green band
Obliqes with handle plate - 3 min switching sides every 15 sec.

At Major Fitness, Pueblo, CO

warm-up
Pull Thrus - 2x10
Pull Down Abs - 2x10
hip mobility, stretching

High Box Ghetto Manta Ray CS - barx10, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x1, 495x1, 535x1 close stance PR, down set 425x6
GM's - 225x5, 315x5, 335x5
Giant Set
Pull Thrus - 4x12
Pull Down Abs - 4x12-15
Calf Raise on Leg Press - 4x10

Wrist/Grip Strongman Lever - 4x10
Seated Dumbell Shrug - 2x15

Gazelle - 10 minutes

At Pueblo Athletic Club, Pueblo, CO

warm-up
bike 10 minutes
hip mobility
stretching

GM's - bar x5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x3, 500x3 tied PR but this time it was really easy
Zercher Box Squat (close stance, start from pins) - 225x5, 315x5, 385x1 PR, 315x5
Passed out after I set the 385 down. Thought I was dying when my face and lips went numb.
GHR - 4x8 w/15 lb medicine ball
Various pull down abs/obliques - 5 sets

Very depressed today. I miss my Mom. Must eat more. I'm down to 233.

warm up
GHR - 1x8
GHR Situps - 2x15
45 Hyper - 1x10
Hip Mobility
Stretching

Conv DL w/120lbs chains - 135x5, 225x5, 315x5, 405x1, 455x5
(This ruled. Thanks to PES for the info.)
DB Lunges - 55x3x10
Rev Hyper - 3x10
Leg Raises - 3x12

Week 6 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - 55x5, 145x5, 255x3, add briefs 345x3, add Phillips canvas 455x2, 545x1, add knee wraps and straps up 655x1, 705x1
45° Hypers w/SSB - 75x3x10
GHR w/back raised 12" - 3x10

warm up - mow lawn
GHR Situps - 1x20
hip mobility
stretching

Week 5 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - 55x5, 145x5, 255x3, add Frantz briefs 345x3, 455x2, add Leviathan suit 545x1, add knee wraps and straps up 615x1, 690x1, drop Leviathan and add Ginny, 705xmiss
Rev. Band Box SQ - 800x1
GHR (raised 12") - 3x10
GHR Situps w/monster mini - 3x12

warm up - sled dragging 70x6
GHR Situps - 2x15
GHR - 1x10
hip mobility stretching

Week 4 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - barx5, 145x5, 255x3, add briefs 345x3, 455x1, add Phillips canvas 545x1, add knee wraps and straps up 600x1, 650x1

Reverse Band Box SQ - 750x1
DE GM - 235x5x3
45° Hypers w/monster mini - 3x10
GHR Situps - 3x15

warm up
sled dragging - 70x6 trips
Reverse Hyper - 1x10
GHR Situps - 1x15
hip mobility
stretching

Week 3 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - 55x5, 145x5, 235x3, add Metal briefs 325x3, 415x2, add Metal Pro squatter 505x1, 555x1, add knee wraps 620x2

Zercher Box Squats - 225x5, 315x5, 340x5
Rev. Hypers - 3x10
GHR Situps w/Green Band - 3x15

Week 2 of 6 - SQ Periodization to prepare for APF Sr. Nationals

Squats - bar x5, 55x5, 145x5, 235x5, add Metal briefs 325x3, 415x1, add single Hardcore 505x1, add light knee wraps 585x2

Speed GM - 235x3x5
GHR (back raised 12") - 1x12, 2x10 w/mini band
Lying Cable Situps - 3x10

Week 1 of 6 - SQ Periodization to prepare for APF Sr. Nationals

Squats - bar x5, 145x5, 235x3, add Frantz double briefs 325x3, 425x2, 505x1, add light knee wrap 550x3
GM w/14" cambered bar - 225x5, 275x5, 315x2x5
GHR w/back raised 12" - 4x10-12
Seated Leg Raise w/chains - 4x12

warm up - sled dragging 80x6 trips
hip mobility
stretching
GHR situps - 2x12
GHR - 1x10

Suspended (36") GM SS Bar close - up to 315x3, 365x1, 405x1
45 Hyper - 3x10 + monster mini
Reverse Hyper - 2x10
Standing Abs on GHR - 3x?

Revese Hyper - 1x10

Superset
DE BP - 175 + 160 lbs chain 6x2
Chest Supported Row - 135x10x5, 180x6

Fat Bar 2 Board + 160 lbs chain (feet up) - 135x8, 135x8, 185x8 *This bar is super heavy so don't be fooled by the weights.
CG Upper Back Row - 3x10
Incline Rear Delt - 2x10
Lionox - 1x20

Treadmill - 12 min
Reverse Hyper - 2x12

Reverse Hyper - 1x15
GHR - 1x8
Hip Mobility

SS Bar GM - barx5, 135x5, 225x5, 315x5
45 Hyper w/SS Bar - barx12, 95x8x2, 115x8
Reverse Hyper - 290x15x2 strict
GHR Situps - avg + monster mini 4x10
Bitching about work - 60x1 minute

Sled Dragging - 90x6 trips
Zercher SQ Off of Pins w/16" Box - 135x5, 225x3, 275x3, 315x3, 365x1, add belt 365x3
45° Hypers w/mini & monster mini - 3x10
GHR w/back raised 12" - 1x10, 1x8, 1x6

Went home from work early today. Feel like absoute shit.

warm up
Sled Dragging - 90x6
GHR - 1x10
streching

Pin 2 Pulls - 135x2, 245x2, 335x2, 385x2, 425x2, 475x2, add belt 515x2, 565x1 PR, 605x miss The bar is fat, bent, and I am too much of a pussy to hold onto 605 without straps. Setting them up got me out of position.
14" Cambered Bar GM - 185x5, 275 2x5
45 Hyper - doubled monster mini 3x12 concentrating on glutes
Reverse Hyper - 200x25
Ab Wheel - 4x12

Warm Up
Sled dragging - 70X6
Hip Mobility
GHR - 2X10
Face Pulls - 2x20

Conv Deadlift of 2 block - 135x5, 185x3, 245x3, add chains 245x2, 295x2, 335x2, 385x2, 425x1, add belt 475x1, 515x miss, drop to 1 block 515x1

GHR w/light band - 4x10
Rev. Hyper - 290+ligh band 3x10
Leg Raise Station - 3x10

Reverse Side Bends - blue band 2x12

sled dragging - 1 plate x2, 2 plates x2, 3 plates x2, 4 plates x1.5
45 Hyper SS Bar - x8, 65x8, 85x8
Reverse Hyper - 290 2x12
GHR Situps - Blue Band 3x10
stretching

warm up
sled dragging - 70x6 trips, 115x2 trips
stretching

GM w/4" cambered bar - 135x5, 225x5, 315x5
GHR w/light band - 3x10
Rev. Hyper - 3x10
Ab Wheel - 2x10
Adam James Abs - Blue band 4x15

warm up
Sled - 70x6 trips
stretching

Suspended SSB GM (37")- bar x5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, add belt 405x1, 445x miss, x miss, down set 315x4

45° Hyper w/4" cambered bar & minis - 95x3x10
Rev. Hypers - 3x8-10 strict
Rolling Thunder Cable Obliques - 3x10

at Gold's Gym, Guilderland, NY

warmup
close Grip Pullups 2x6
Pulldown Abs - 2x15
stretching

GM CS - barx10, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x3, 500x3 easy PR
Apparently Wendler's theory about the 45 Degree Hyper is proving true.
I'm not sure I need to keep doing GM's as an ME movement except suspended. It's not giving me any real carryover.

Pin 1 Pulls Conv - 365x5, 405x5, 455x3, 495x3
Hyper Ext - 75 lb db 3x10
Hmmm. Sucked at these compared to when I used to do them a lot. Maybe this is what pushed up my deadlift when it was moving.

Hanging Leg Raises - 4x8-10
Elliptical Rider - 12 minutes

at Albany Strength, Albany, NY

warm up
Giant Set
Leg Extension - 2x20
Leg Curl - 2x15
Pull Ups - 2x6

stretching
High Box (16") Close Stance SSB Squat - bar x5, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, add belt 405x1, 455x1, 475x miss, x miss, 405x5
SS Bar here doesn't have a downward camber. The sleeves are parallel to the yoke. This bar will kill you because it rides so high on the neck.
Superset
Snatch Grip Deadlifts - 275x8, 315x6, 365x5
SSB Shurgs - 225 3x12

Reverse Hyper Long Strap - 4x12

Superset
Standing Calf Raise - 3x20
Reverse wrist curls - 3x15

Bike - 12 min

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.

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

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

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 - 70x6 trips

BAG Band Platform Deadlift - all sets conventional + green bands 135x5, 225x3, 275x1, 315x1, 365x1, 405x1, 455x1, 495x1, 545x1 miss bad, 515 PR

Band tension measured 160 at top.

45 Degree Hypers - monster mini doubled 1x10, 14" cambered bar + monster minis + 3x10
Superset
Rev. Hypers - 3x10
GHR Situps w/green band - 3x15

warm up - some Parisi warm up stuff
Reverse Hypers - 1x15
GHR - 1x10
GHR Situps - 2x12
stretching

SSB High Box (16") SQ - bar x 5, 135x3, 185x3, 225x3, 315x3, 365x3, 405x3, 455x0, add belt 455x2 first time PR

Tom lifted the bar up on one side racking the 455 no belt and injured my lower back. Started to feel really bad later.

45 Degree Hyperextension - 3x10 4" in cambered bar + light bands
Rev. Hypers - 4x10
AB Wheel - 3x15

warm up - sled dragging - 90x8 trips lower
hip mobility

14" Cambered Bar GM - 135x3, 185x3, 225,3, 275x3, 315x3, 365x1
45 Degree Hyperextension - 4x10 avg bands attached to 4" cambered bar
Hamstring Wheel - 3x10
Blue Band Pulldown abs - 4x12
Shrugs - (alt. front & back) 245x4x10

Warm up
Sled dragging - 8 trips
Chuck's Lats - 2x12
GHR Situps - 2x12
stretching

GM w/4" cambered bar - 135x5, 225x5, 315x5, 405x5 PR
Zercher Box SQ off pins (close stance)- 225x3, 275x3, 315x3, 315x3
Rev. Hypers - 3x8-10 strict
Ab wheel - 3x10

sled dragging - 8 trips
stretching

Had an F*d up day on Friday so I needed to do something that would tweak my form.

Box Sq (used my DE box) - 145x5, 235x5, 325x3, 415x3, add Metal Briefs, 505x1, 565x1 PR Easy. Stopped here, save it for meet.

Arch Back GM - 315x5, 405x5, 495x4
GHR - 5x8 strict

OCT 11 - ME SQ/DL

Warm up
Chuck's Lats - 2x15
GHR - 1x10
static stretching

SSB Suspended GMs (med/wide stance) - bar x 5, 95x3, 135x5, 185x3, 225x3, 315x3, 365x1, add belt 405x1, 445x1

GHR w/back jacked up - 4x8
Rev. Hypers - 4x8-10
Pulldown Abs - 4x10

OCT 4 - ME SQ/DL

warm up - sled dragging - 8 trips
some stuff from Parisi warmup method
stretching
GHR abs - 2x15
Rev Hyper - 1x12
Chuck's Lats - 2x15

Deadlift against dbl minis - up to 225x3, 275x1, 315x1, 365x1, 405x1, 455x1, switched to sumo and missed 475 twice
We measured the band tension with the trusty hanging scale. It was an unbelievable 220 at the top.

Hack Squats - 185x5, 225x5, 315x5
Reverse Hyper - 4x8-10 strict
Stability Ball Sit Ups - 3x10 heavy

MON SEP 27 - ME SQ/DL

Warm up - sled dragging 8 trips, Box jumps 3x5
High Box(18")SQ Manta Ray - 135x3, 225x3, 315x1, 405x3, 455x1, 505x1 PR, 525x 1 PR

Pin 1 Pulls (pin 1) - 335x1, 425x1, 515x3x1
Rev. Hypers - 3x10
Pull Down Abs - 3x12-15

MON SEP 20 - ME SQ/DL

warm up - sled dragging - 8 trips
Chuck Lats - 2x15
light stretching

Small Cambered Bar GM - barx5, 95x5, 135x3...up to 365x3 add belt 415 x3 easy PR

Legs felt like shit warming up. We were supposed to do High Box Manta Ray but I needed a break from squatting. Turned out to be a good choice.

Reverse Hyper - 4x8-12
GHR - 4x6-8 used different settings/weights/bands
SS Bar GPP - Put 20 lbs on the SS Bar and went for a walk. Wasn't bad but it lit me up after.
GHR Situps - 2x10 w/25 plate

MON SEP 13 - ME SQ/DL

repetion day

Icarian Squat Machine - blue bands x10, 180+blue bands x10, 360+blue bands x8, 540+blue bands x10
Stiff Legged Deadlifts - 315x10, 405x6
Weighted Hanging Leg Raise - 3 sets
Pull Down Obliques - 2x12
Face Pulls - 2x12

MON SEP 6 - ME SQ/DL

Warm Up - sled dragging 8 trips, Pulldown Abs 2x20, lower body stretching

Low Box (8") SS Bar Close Stance - bar 2x3, 95x5, 135x5, 185x5, 225x5, 275x1, 325x6 PR no belt
puked from the effort

Pin 4 Pulls - 445x1 sumo, 445x1 conv, 535x1 sumo, 535x1 conv, add belt 625x1 sumo
GHR - 3x8 + light band
Reverse Hyper - 3x10
Hanging Leg Raises - 3x10

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

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

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

MON AUG 2 - ME SQ/DL

Reverse Hyper - 2x12
GHR - 2x10

ton of yardwork

MON JULY 26 - ME SQ/DL
Sled Dragging - 8 trips lower
Hip Mobility

LOW BOX SQ (9"BOX) - UP TO 235x5, 285x3, 325x1, 375x5 PR

SUPER SET
Rev Hyper - 3x10
GHR - 3x10

Stability ball situps - 3X12 heavy

MON JULY 19 - ME SQ/DL
GM w/ 4” Cambered Bar – up to 225x5, 275x5, 315x5 Had been feeling like shit over the last week so I stopped here to rest up a bit.
Rev. Hyper- 4x10
GHR- 4x10 w/ light band
GHR Situps w/Avg band – 3x10

MON JULY 12 - ME SQ/DL
Sled dragging - 8 trips lower

High Box SQ Manta Ray (18")- up to 225x3 ,315x3, 365x3, 405x3, 455x3 PR, 505x1 PR, 535x2 PR

Rev. Hypers - 4x10
GHR - 4x10
GHR Situps - 4x10

TUE JULY 06 - ME SQ/DL
Suspended SS Bar GM 36" - up to 315x3, 365x1

Reverse Hyper - 4x8-12 medium heavy

Super Set
GHR - 3x10-12
GHR Situps - 3x10

MON JUN 28 - ME SQ/DL

warm up - 6 trips sled lower
GHR Situp ups - 2x12
stretching

Low Box (9") SS Bar Close Stance - up to 335x3 PR, 345x2 PR, down set 225x6

This is the same as I did on a 10" so I'll take that as progress. I definitely felt more in control and used less back.

Reverse Hyper - 4x8-12 heavy
GHR - 3x8 top setting
Spread Eagle Situps - 3x10 w/plate

MON JUN 21 - ME SQ/DL

at The Rush in Knoxville, TN home of WPO BP finalist Mark Carter

Elliptical Rider - 10 min
stretching

Pull Down Abs - 3x15
Rounded Back GMs - barx3, 95x3, 135x3,...etc...up to 405x3, add belt 455x3 PR
Barbell Lunge - 135 2x6, 185 2x6
Reverse Hyper - 4x10-12

MON JUN 14 - ME SQ/DL

warm up -
Reverse Hyper - 1x20
sled dragging - 8 trips lower
GHR situps - 1x20

Reverse Band(ana) Deadlifts Green - conventional off 3" block (used 100's so the loads probably look weird) - up to 445x3, add belt 505x1, 625xmiss Hell of a strain but grip gave out at top. Bullshit. I had it.

Seated GMs - 135x10, 185x8, 225x6
GHR - 4x8 + mini band

MON JUN 7 - ME SQ/DL

warm up - 8 trips lower
Pull Down Abs - 2x15
stretching

Small cambered bar GMs close stance - bar,95, 135, 185, 225, 275, 315 5 reps all sets
Reverse Hyper - 3x10-12
Pull Thrus - Blue Band 3x12-15
GHR Sit Ups - 3x10 w/25
Band Toe Press - 3x25

MON MAY 24 - ME SQ/DL

GHR - 3x10
Reverse Hyper - 3x8-15 heavy
Pull Down Abs - 5x12

MON MAY 17 - ME SQ/DL

warm up - sled dragging lower 6 trips
GHR situps - 2x12

Suspended SS Bar GMs (39 in) med/wide stance - 135x3, 225x3, 315x3, add belt 405x3
taking it easy, meet in 2 weeks

Reverse Hyper - 4x8-12 heavy
GHR - 3x6 light band + a few more reps without band each set
Rolling Thunder - 4 sets heavy
Stability Ball Sit Ups - 3 sets heavy

MON MAY 10 - ME SQ/DL

warm up - Pull Down Abs - 2x12, Mikesell Pull Thru - light band 2x12

Manta Ray High Box Squat (16") close stance - up to 385x3, 445x1 PR at this height, 505 miss bad
G/H Raise low setting - light band 4x6
Reverse Hyper - 4x10 heavy
Pull Down Abs - 3x10 heavy

dead tired

MON MAY 3 - ME SQ/DL

Didn't get to squat on Friday. Took care of the knee over the weekend and it was 99% today.

Free Squat (PES %) - 145x5, 235x5,325x2, add Metal briefs 415x1, add Metal suit straps down & light wrap 505x1, straps up & opener wrap 630x2. Weight felt like nothing but I was l heel toeing on the way down. Still having depth problems.

I'm going to have to take the suit legs up again. I've gained more size and there is no way in hell I'm going to hit parallel without fighting the suit.

SS Bar GMs close - 225x3, 275x3, 315x1, 365x3
Reverse Hyper - 3x10 light
Elevated G/H Raise - 4x8-10
Stability Ball Sit Ups - 3x10 med
Rolling Thunder static holds - 3x2 heavy

MON APRIL 26 - ME SQ/DL

warm up - 6 trips sled lower
GHR Situp ups - 2x12
stretching

Low Box (10") SS Bar Close Stance - up to 335x3, 345x2, down set 225x6
Took it relatively easy because my knee was killing me. These are still a bitch that low.

If you want a good deadlift, this is the exercise. Phil has a ton of starting strength in the dead. It showed up bigtime here. This is his best ME exercise.

Sumo Rack Pulls Pin 2 - 315x5, 405x3, 495x3
GHR - 4X6-8 + light band
Reverse Hyper - 3x12
GHR Situps - 4x10 + light band

MON APR 19 - ME SQ/DL

warm up - 8 trips sled lower
Reverse Hyper - 1x12
G/H Situp ups - 2x12
stretching

Reverse Green Band Deadlift
conventional off 1.5" block - up to 405x3, add belt 495x1, 585x1, 635x1 PR*
This beat my PR off the floor by 20 lbs so I was real happy.

sumo off floor - 655x1 PR
Did this with a Phillips canvas to try it out for dead. It rules. I'll pull with the canvas at Nazareth. Grip still sucks.

Reverse Hyper - 4x10-12 heavy
GHR elevated 4.5" on top setting - 3x6-8
Green Band Obliques - 3x10 ea
Weighted Stability Ball Situps - 3x12

TUE APR 13 - ME SQ/DL

warm up - 6 trips sled lower
stretching
G/H Situp ups - 2x12

SS Bar GMs suspended at top of wang (36.5" - that's a length not a height) - up to 365x3, 405x1, 435x1 PR

SS Bar Shrug - 3x8-12
Mikesell Pull Thru - 3x15x light band
G/H Raise - 3x12
Stability Ball Sit Ups - 4x10
Pull Down Obliques - 2x15
Farting in Phil's Face - 3x2 seconds

MON MAR 29 - ME SQ/DL

Sled Dragging - 4 trips
G/H Raise - 2 sets
G/H Sit Ups - 2 sets

MON MAR 22 - ME SQ/DL

warmp up - sled dragging 6 trips lower

Groin started bothering me last night but seemed to go away as I ate more today. Didn't feel anything draggin'.

SS Bar GMs close - 135x5, 225x5
Restin' up.

G/H Raise - 5x10
Sit Ups on G/H - 3x15

MON MAR 15 - ME SQ/DL

warmp up - sled dragging 6 trips lower
G/H Raise 1x10
G/H Sit Up 1x12

SS Bar GMs close - up to 335x5, 365x3 gettin' some reps

G/H Raise - 2x12
Stablility Ball Sit Ups - 4x12 heavy
Side Bends - 4x15 blue band
Rolling Thunder - did some static holds

Felt strong even though I'm really beat up.

Mike brought his son by. That was cool. He pulled 100lbs, squatted a broom, and did enough jumping around to raise his GPP for the next year.

MON MAR 8 - ME SQ/DL

warm up - 6 trips sled
G/H Raise - 2x10
G/H Situps - 2x12

High Box (17") Manta Ray close stance - missed @ 495, down set 405x3 easy
Probably could've hit the 495 if I tried it again but I was worn out from walking all over hell at the Arnold and yardwork. I told myself I was going to take it easy. Glad I listened.

Sumo Rack Pulls Pin 3 - 315x1, 405x3, 495x 1, 585x1, 655x1 PR
Felt real good. I had problems with 585 and pulled 617 in the meet last November.

Stablity Ball Situps - 3x12
Dumbell Side Bends - 3x10
Hyperextension G/H combo - 3x8

TUE MAR 2 - ME SQ/DL

warmp up - 6 trips sled
G/H Raise - 2x10
Pull Down Abs - 2x12

Suspended GMs SS bar - up to 275x3, 405 x 1, missed 455*, 5x275

*This would've been a 30 lbs PR. I got it up most of the way and started to pass out. I have an infection in my wisdom teeth and it was killing me to hold my air. Translation? PUSSY Ano Turtianen was sick before a WPO meet last year and summed it by saying "Who cares? The one that wins is that lifts the most." in his broken English. I love that shit.

Stiff Leg Deads Snatch Grip - 3x5-8,225,315,405

G/H Raise - 3x12

Stability Ball Situps - 3x8-12 med

ReaDE for the Ahhhrnold! To watch like a little girl that is.

TUE FEB 25 - ME SQ/DL

At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein, and other PES team members.

warm up - elliptical rider, active stretching

Low Box Squat (8") close stance - Angelo used a 6", Auggie and Dan a 7"
5's up to 285
1x1x325
1x5x350 PR

This was a 15lb PR but the last rep about killed me. I didn't lose form but I did start shaking. I tried to just take a quick breath and go again on all but the last rep.

This Mike dude smoked 415 for 5 like it was noboDE's business. I guess that's why he's going to squat 900 @ 198. His traps are so big it looked like he was using a Manta Ray.

Seated Calf Raise - 5 sets heavy
Dumbell Side Bends - 3 sets med
45 degree back raise - 2 x 12 med
Leg Raises - 3 sets light

TUE FEB 17 - ME SQ/DL

At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein, and other PES team members.

Small Cambered Bar GMs close - up to 2x5x225, 1x5x275 easy
Haven't done these before so this was weird.

Machine Calf Raise - 5 sets heavy
Dumbell Side Bends - 3 sets med
Stability Ball Sit Ups - 3 sets med-heavy

I think this is way too low a volume but Angelo is the boss. We were supposed to do high box but they were too beat up. Next week.

TUE FEB 10 - ME SQ/DL
At Titans in Mentor, OH with Angelo Berardinelli, Auggie Augenstein, and other PES team members.

warm up - 45 degree hyper 2 sets, pull down abs 2 sets, active stretching

SS Bar GMs close - up to 5 x 275, 3 x 315 easy
Seated Calf Raise - 5 sets heavy
Dumbell Side Bends - 3 sets med
Stability Ball Sit Ups - 3 sets med-heavy