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
-------------------------------------------------------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
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 ------------------------------------------------------------------------- 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. ----------------------------------------------------------------------- | |
Wednesday Aug 22 2012 Secret stretching and body weight exercises ------------------------------------------------------------------------ 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 ------------------------------------------------------------ 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. ------------------------------------------------------------- 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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