Sunday, September 30, 2012

September Training 2012



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Sunday September 2 2012

Narrow Grip Bench Press
315x3

Slingshot NG Bench Press
315x10

Slingshot Medium Grip Bench Press
315x9

Special secret assistance exercises

Jacobs Ladders
x30sec,1minute,90sec

Arc Trainer
x10minutes
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Tuesday September 4 2012

Front Squats (Olympic grip)
405x1
435x1*Smoke Show PR, have nice bar bites on my boulder-shoulders.

Deadlift
405x2
495x1
545x1

Axle Bench Press
320x3 *pr

Axle Bench Press (feet on bench)
250x10

Jacobs Ladder
60secs,60secs

Stair Master
3minutes heavy resistance

Concept 2 Rower
5minutes non-stop viking rowing

other super secret special assistance work
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Friday Sept 7

Squats (perfect form and bucket busters)
135/225/275/315/365x5 (warm ups)
415x5 (x2sets)

Paused Bench Press (wide/competition grip)
275x5 (x2sets)

Romanian Rack Pulls
495x5,545x3,605x2

Reverse Grip/Thumbless Grip/BTN - Strict Press
135lbs x3/3/3

Secret Assistance work - Minimal

Jacobs Ladder x 1minute
Elliptical High Incline/Resistance x4minutes
Arc Trainer High Incline/Resistance x5minutes
__________________
 Sunday Sept 9 2012

Reverse Grip Incline Bench Press w/pause
225x5
275x1...very very messy
275x1 Smokeshow pr second time is a charm

Barbell Rows(strict)
worked up to 260lbs x 6 *pr since I don't do these

Weighted Dips
+50lbs x 8reps
+75lbs x 5reps *possible pr at this body weight (260-265)

Db Biceps Curls
50x10

Jacobs Ladder x 1minutes

Elliptical(backwards) x4minutes

Stationary bike x5minutes

Concept 2 rower x5minutes

Some other super secret assistance movements.
__________________
Tuesday Sept. 11 2012

Deadlift (Singles) 30-60seconds rest between sets
475 (x5sets)

Deficit Barbell Rows
225x5x5

Axle Bench Press(feet on bench) Negatives and Pauses
250x8* Lactic acid build up like crazy

Reverse Grip/BTN Grip/Thumbless Grip - Strict Press
135x 3/3/3

Super secret and boring assistance work

Jacobs Ladder 1minute
Arc Trainer 5minutes
Stair Master 4minutes
__________________
Friday Sept. 14 2012

Squats
435x5 (x2sets)

Strict Press
225x3
245x1PR
255xmissx2 @top of the head, was wearing my new awesome converse weapons and lost balance twice. Next time wrassling shoes.

Bench Press (too burnt out to pause)
295x5 (x2sets)

Romanian Rack Pulls (from below knee)
495x5
585x2

Super Secret assistance lifts

Jacobs Ladder 1minute
Elliptical high incline and resistance x 4minutes

Really beat up from work, lack of sleep and trying so many new movements. Barbell rows will be done (from floor and deficit) on they squat days, on my sunday whatever I want days I am only doing cardio and db movements for small body parts.
__________________
Sunday Sept. 16 2012

Leg Press (Wide Toes out stance like my squats)
Reps 5-8 range Depth = Parallel-focus on hamstrings, support = knee sleeves
670
760
850
940
1030
drop set to 670

Lying leg curls - standing leg curls and other hamstring/calve work

T-Grip Barbell Hammer Curls
95x5
105x5
115x5
125x5

Barbell Strict Curls
95x3
115x3
135x3
Barbell Power Curls
155x3
185x3
205x3
drop set to strict curls 135x5

Jacobs ladder x 1minute
Elliptical x9minutes
Stationary Bike x5minutes
Stair Step Climber x6minutes
Hand/Arm pedal machine x4minutes
Concept 2 rower x5 minutes

Some other super secret assistance movements
__________________
Tuesday Sept 18 2012

Strict Press
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)

Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)

Deadlift
455-495
565x1 (Smoke show)

Bench Press feet on bench
245x8 (freaking exhausted by now)

super secret assistance work

1minute jacobs ladder
4minutes arc trainer
5minutes elliptical
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 Friday Sept 21 2012

Squats
455x5 (x2sets) Upright bucket busters

Romanian Rack pulls
615x3*pr

Deficit barbell rows
235x5 (x5sets) pr

Bench Press
305x5 (x2sets)

Super secret assistance work

1minute Jacobs Ladder
3minutes incline treadmill
5minutes elliptical
5minutes arc trainer
__________________
Tuesday Sept 25 2012

Strict Press
245x2 *PR!
265x1 *PR!!!

Deadlifts (*30-60seconds rest between sets)
495x1 x5sets*

Barbell Rows
275x5 x5sets PR!!!

Leg press Wide and High Stance 780x5 with pauses for hammy activation

Bench Press (feet up)
245x8

Beat up today, still healing up from a crazy week so cardio resumes friday.
__________________

Friday Sept 28 2012

Squat
475x5 (x2sets) PR!

Romanian Rack Pulls (below knee/mid shin)
595x5 *Pr

Bench Press
315x5 (x2sets)

Super Wide (far as my arms go) Pull ups
bw/x 3 x 2(sets)
bw/x 5*pr

Underhand Grip Pull ups
bw/x 8

Secret assistance exercises

15minutes or so of random HITT machine cardio.
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Monday, September 24, 2012

(Gilgamesh Lifting Tribute to) Alekhine's Gun - Meditations in Wrath



Alekhine's Gun - Meditations in Wrath

Alekhine's Gun is a Metal outfit from Brooklyn, New York. Blending Thrash elements with subtle Hardcore undertones and fierce in your face vocals, AG has made shockwaves in the NYC Metal scene in less than a year.

This veteran lineup consists of vocalist Jessica Pimentel (Everybody Gets Hurt/Desolate), guitarist Jeff Martinez (Desolate), Bassist Dan Martinez (King Hell), drummer Angel Cotte (Eyes of the Sun, Immortal Flesh). Alekhine's Gun released their first EP entitled "Meditations in Wrath" in 2011 and is currently working expeditiously on their first full length album

https://www.facebook.com/AlekhinesGun
Press Contact : Alekhinesgun1@gmail.com
Booking Agent : AGband3@gmail.com
https://soundcloud.com/alekhinesgun
https://www.reverbnation.com/AlekhinesGun

Monday, September 10, 2012

Never Surrender

‎"Embrace your failures more dearly than your triumphs, for only then will you overcome your fears and have the courage to hit new personal records." Tony Gilgamesh (8-22-2012)

Thursday, September 6, 2012

August 2012 Training



Sunday August 5 2012
Axle Bench Press (feet on bench)
250x12
Axle Bench Press
300x4*Pr

Romanian Rack Pulls
405x5
495x5
585x3x2sets

Yoke Walks (warm up zombies and backwards)
450x120ftx2sets

Lying Leg Curls and Single Leg Donkey-Hack Machine Calve Raises x PUMPSANITY

-Secret power-building pump training-full body-
----------------------------------------------------
Tuesday August 7 2012

Reverse Grip Push Press
245x1
265x1*pr
275x1 *PR!

Front Squat
385x3 *Pr

Secret ab and pump training assistance
----------------------------------------------------
Friday August 10

Back Squat
455x7

6inch Mat Deadlifts
585
635
655*pr
675xNear miss at top

Super Wide Bench Press (Feet on Bench/off ground)
225x10

Secret assistance pump training
-------------------------------------------------------
Tuesday August 14 2012

Pause Bench Press (Competition Bench)
315x1
335x1
355x1 *Pr

Romanian Rack Pulls
-Switched Grip-
495x3
-Regular Grip-
585x5 *pr

Secret DB and Machine Assistance Work

SitUps
bw/x20
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Saturday August 18 2012

Squat
455
475
495

Bench Press (Feet on Bench)
275
300
315x3 *PR!

Deadlifts
Sumo
405
Conventional
495
VS Chains (40lbs)
585 (+40lbs at top)

Seated Strict DB Shoulder Press (Full ROM)
90lbs x5

Pull ups x5
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Tuesday August 21 2012

Had the day off, had a horrible day (women troubles) so I decided to train my ass off.

7pm to 10pm Training session1

BTN Push Press
295 (no sleeves pr)
315-near miss to zercher squat clean to rack to 315-near miss and catch on my back...
315-near miss... Sooner or later this weight will be mine.

Front Squats (olympic grip)
365
405x2 *Pr
(Cross Grip)
425x1 *Pr
445xhigh1

Zombie Squat
315x5*pr
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Training Session2 12pm to 4am

Axle Bench Press (feet on bench)
250x10
-dropset to-
NG Axle Bench Press
160x20

Deficit Deadlifts Versus chains
405x(80-120-160)615lbs@top last set

Deadlifts vs Chains
495lbsx(160lbs chain)655lbs@top

Rack Pulls
625
715*pr

Secret assistance exercises +not all warm ups listed.
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Wednesday Aug 22 2012

Secret stretching and body weight exercises
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Friday August 24 2012

Squat (no knee sleeves)
455x1
475x1
Reverse Mini Band Squat (no knee sleeves)
495x1
+Knee Sleeves
515x1
+Knee sling shot wraps
535x1

Below the Knee/Upper Shin Rack Pulls vs Doubled Minis
495x2+bt
585x2+bt
Romanian Rack Pulls
585x5+bt*pr

Paused Bench Press
315x5*last rep was a struggle possibly a bit of a bro bench, still PR

Belt Less Yoke Walks
450lbs forward 40ft backwards 40ft
550lbs backwards 40ft forwards 40ft

Incline DB Flyes (45degrees)
30x20,25x20,20x20
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Tuesday August 28 2012
Forced deload. Took sunday off but I am still underrested,overworked and dehydrated.

Push Press with Olympic shoes
275x1 (thumbless grip, felt really hard)
300xMiss2x just overhead, couldn't get the groove
275x1...Felt Horrible, couldn't get under the bar, I am done with olympic shoes.

Romanian Deadlifts with Olympic shoes
135x8
315x8
385x6
455x4
525x3...Then major calve cramp in my right leg that stopped me in my tracks... Ditching the oly shoes forever. Wrestling shoes and Chucks will suffice.

Bench Press (Feet on Bench)
225x10x2sets

NG Bench Press
225x10

Secret Deload Assistance work...

Lesson learned = no more strongman movements until after my competition in November. Straight up power-lifting mode for now, then straight up strongman mode then. Cutting back on the overhead lifts and the experiments. Its back to basics.
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Friday AUGUST 31 2012
Squats (no knee sleeves)
495X1
+REVERSE MINI BANDS
505x2
+knee sleeves
530x1
+light wraps
555x1 *smoke show*

Bench Press
315x1
365xMISS had on stupid slingshot elbow wraps and almost slingshoted the weight into my neck. No more wraps on pressing, its making things worse.


Secret assistance training regiment
 

July 2012 Training



July 8th
BlockPress 200lbs+?
Yoke Frame (Medley)

HUSAFELL
300lbs
KEG TOSS
25-50-75???
CIRCUS DB
150lbs+?
KEG Carry in Ocean (Tide)
250lbs
3 reps

Yoke – 60ft
106ft
NONE
2reps
Plenty of Misses
54seconds


 Saturday July 14 2012

Axle Press (out of rack)
160x3strict
210x1strict
250x1Push presses from here on in
Breaking in SUPER HEAVY Sleeves
270-quick press couldn't lockout (sleeves cut circulation off)
280x2misses... Stupid Sleeves are still way to tight
Axle Press Push Press (no STUPID sleeves)
250x2
260x2
270x2*pr for axle
280x1*pr for axle
290x3misses, but the first was very close, just burnt out. Will get it soon.

Back Squat
505x2 *PR!!!

Deadlift
hook grip 405x1
Switched Grip 555x2reps

Wide Bench Press --feet on bench/off floor--
225x10
245x10

Pump training with cable row variations, weighed abs, pull downs, pushdowns, 5minutes of light arm over arm rope rows with thick long rope,curls, dbflies etc...
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Tuesday July 17 2012

Axle Power Clean (Once)& Strict Press + DB OVRHND DEADS (oly shoes)
136x3/10
158x3/8
180x3/8
191x-/4*grip still tired from Sat's session

Axle Incline Bench Press
250x5
300x3

Zombie Squat
370x1 pr
385x1 PR!

Front Squat Oly Grip Negative to Pins
415 - Didn't warm up like this at all so took it to the pins for

Rack Pulls (Switch Grip) each rep
495x2
545x2
585x2

NG Bench Press
275x3
+Sling shot NG Bench Press
315x5

Incline Db Flies
20x20x2sets

Pull Ups x Bw
5/5

Sit Ups on Decline Bench
20/15/20 *air pushed into belly*

db curls
20/25/30 x 20

Hammer db curls
35x15
40x12
45x10

DB Obliques side raises
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Friday July 20 2012

Just training in the gym I matched my 1435 raw total with a behind the neck push press instead of a bench press!

BTN Push Press
275
285
300!!! PR!!!

Back Squat
455
495
530! PR!

Deadlifts
495x2
585x1
635-glued, just too soon-
605x1 =)

Did some pauses and slow negatives bench press
225x2
and paused negatives sling shot bench
275x2
315x3

*SPENT*
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Tuesday July 24 2012

Speed Deadlifts
405x3x8Sets

14inch Box Squats (Giant Thick Cambered Bar)Vs Choked Monster Minis
2plates x2
2plates +quarter x2
3plates x1
3plates +quarter x1
(Estimating bar between 50 and 60lbs)

Axle Bench Press (wide feet on bench)
250x8
250x12*pr

Seated miltary press (wide grip and full range of motion)
225x4 *pr?

Db Incline Flyes
50x10
45x10
40x10
-------------------------------------------
Friday July 28 2012

Behind the neck push press
275x1
305x1 *Pr
315x Near Miss

Squat
465x6 *Pr

Deadlifts (technique)
545x1x5sets
------------------------------------------
Sunday July 29th 2012

Incline Bench PRess
315x1
335x1*pr
345xHalfway there

Axle Bench Press (Wide Grip/Feet on Bench)
250x13*pr

Slight Incline Db flies (feet on bench)
20x20
25x20
30x15
35x15

Pull Ups
OvrHd Widex5 /Closex5
UndHd Widex5 /Closex5

Db Hammercurls *DropSet*
50x5/45x5/40x5/35x5-DB Overhead Triceps Extension 50x20 into
Db Curls *DropSet*
30x5/25x5/20x5/15x5-DB Overhead Triceps Extension 65x20
----------------------------------------------------
Tuesday July 31 2012

Had to do this to redeem my crappy lifting at my strongman show in the start of July.

Zombie Squats
390*pr (5lbs)
405*PR!(20lbs)
Deadlift
585
635*PR!(All time and pain free