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-
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Tuesday August 7 2012

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

Front Squat
385x3 *Pr

Secret ab and pump training assistance
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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
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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
 

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