First day back in (week, sort of) from my meet. Gym was cold, body was banged up, just did what I had to do; in and out.
Bench Press
230x10x2sets
Yates Rows
230x10x2sets
Incline Press (Pause & Pump)
165x10x2sets
Pull Over Machine
200x10x4sets
Barbell Curls
95x12x4sets
Incline DB Flyes
20x10x4sets
Some other machines for biceps,triceps,chest,shoulders,lats,rear delts...
Bench Press
230x10x2sets
Yates Rows
230x10x2sets
Incline Press (Pause & Pump)
165x10x2sets
Pull Over Machine
200x10x4sets
Barbell Curls
95x12x4sets
Incline DB Flyes
20x10x4sets
Some other machines for biceps,triceps,chest,shoulders,lats,rear delts...
Wednesday November 28 2012
Squat
375x8x2sets
Strict Press
175x5x4sets
Zombie Squat (Front Squat with arms straight out)
225x3
Beggar's Squat (Zombie Squat with palms facing up)
225x3
Front Squat (Cross Grip)
225x3
Front Squat (Oly no finger grip)
225x3
CG Bench Press
195x10x2sets
Leg Press
(COUNTING THE PLATES ON ONE SIDE ONLY)
4x15
5x12
6x10
7x8
Leg Curls
x10x4sets
Arm Wrestler Curls
25lbs x10x4sets
*some other random stuff*
*Wore knee wraps on all my squat work sets to get accustomed to them; also to save myself for events. My right shoulder has been pretty beat up from all the bigger and bent bars of heavy squatting which is really making bench press a pain. Rather than scrap it out I will just wear my sling shot until it gets better.*
375x8x2sets
Strict Press
175x5x4sets
Zombie Squat (Front Squat with arms straight out)
225x3
Beggar's Squat (Zombie Squat with palms facing up)
225x3
Front Squat (Cross Grip)
225x3
Front Squat (Oly no finger grip)
225x3
CG Bench Press
195x10x2sets
Leg Press
(COUNTING THE PLATES ON ONE SIDE ONLY)
4x15
5x12
6x10
7x8
Leg Curls
x10x4sets
Arm Wrestler Curls
25lbs x10x4sets
*some other random stuff*
*Wore knee wraps on all my squat work sets to get accustomed to them; also to save myself for events. My right shoulder has been pretty beat up from all the bigger and bent bars of heavy squatting which is really making bench press a pain. Rather than scrap it out I will just wear my sling shot until it gets better.*
Saturday December 1 2012
Was fortunate enough to get a few of my old friends to come through
and help me out today! Just getting back in the swing of things, not
making the mistake of maxing out and going balls to the wall. Just
working technique.
Log/Thick DB (Alternating) Clean and Press
5sets of singles 200/103
6reps (of both) 200/103
Bench Press
245x10
Yoke Walk (backwards*forwards)
460x 60ft*
550x 60ft*
Stones
no tacky 245
Deadlifts
570x1
Stones (tacky)
310
330x1x3sets
*stones were dusty and dirty need to wire brush them down.
Yates Rows
245x10
Log/Thick DB (Alternating) Clean and Press
5sets of singles 200/103
6reps (of both) 200/103
Bench Press
245x10
Yoke Walk (backwards*forwards)
460x 60ft*
550x 60ft*
Stones
no tacky 245
Deadlifts
570x1
Stones (tacky)
310
330x1x3sets
*stones were dusty and dirty need to wire brush them down.
Yates Rows
245x10
Wednesday December 5 2012
AM Training session (just for others curiosity session was 0900x1200)
Buffalo Bar Squat (+wraps:working technique with them all the way through)
405x8x2 (as low as I could go)
Behind the neck strict press (medium-wide grip) [in between squats]
95x5x4
Rack Pull (Romanian- Above knees)
620x2 *using alternate grip
Yoke (40ft/40ft = 80ft-ish)
450 (backwards/forwards)
630
Log Clean once and Strict Press
191x5x4
Light assistance work -curls/hammer curls, flies, db's and variety bars
NOTES:
Did something a little different then my normal PM or should I say 1+am session.
Buffalo Bar Squat
*Took stress off my shoulders but sits weird on my neck/trap/delt/backs; on the lower sets it felt fine high bar but when I got to my working sets it just sunk low back which made the squats harder (and hit the quads a bit more the way the bar sat).
Buffalo Bar Squat (+wraps:working technique with them all the way through)
405x8x2 (as low as I could go)
Behind the neck strict press (medium-wide grip) [in between squats]
95x5x4
Rack Pull (Romanian- Above knees)
620x2 *using alternate grip
Yoke (40ft/40ft = 80ft-ish)
450 (backwards/forwards)
630
Log Clean once and Strict Press
191x5x4
Light assistance work -curls/hammer curls, flies, db's and variety bars
NOTES:
Did something a little different then my normal PM or should I say 1+am session.
Buffalo Bar Squat
*Took stress off my shoulders but sits weird on my neck/trap/delt/backs; on the lower sets it felt fine high bar but when I got to my working sets it just sunk low back which made the squats harder (and hit the quads a bit more the way the bar sat).
Saturday December 8 2012
I don't know what bruised and banged me up more : 5+ hours of powerlifting and strongman training; or 5+hours of moshing.
Did lot's of stuff today too tired to list it all but here are just the basics:
Deadlifts (speed pulls)
500lbs x1x5sets (15-60second rest; under 5 minutes)
Yates Rows
255x8x2
Bench Press(technique work on arch)
255x8
Lat Pull Downs/Pull Ups/ Face pulls with resistance bands
Light Keg Carry and Load
Farmers Walks
120 backwards/fowards 2sets 80ft
190 backwards/fowards 2sets 80ft
240x80ft
260x80ft
(1arm)Thick DB clean once and strict press
80lbsx8
Log Clean once and Press(speed and reset technique)
240x4reps
Funny side note is a busted my callous in a pit tossing people around... not in the gym training hard? lol
Did lot's of stuff today too tired to list it all but here are just the basics:
Deadlifts (speed pulls)
500lbs x1x5sets (15-60second rest; under 5 minutes)
Yates Rows
255x8x2
Bench Press(technique work on arch)
255x8
Lat Pull Downs/Pull Ups/ Face pulls with resistance bands
Light Keg Carry and Load
Farmers Walks
120 backwards/fowards 2sets 80ft
190 backwards/fowards 2sets 80ft
240x80ft
260x80ft
(1arm)Thick DB clean once and strict press
80lbsx8
Log Clean once and Press(speed and reset technique)
240x4reps
Funny side note is a busted my callous in a pit tossing people around... not in the gym training hard? lol
Sunday 12-9-2012
Giant Cambered Squat Bar - How low can you go squats
Narrow/Wide
95lbs x10/10 x4sets
Giant Cambered Squat Bar
Torso Twists 95lbs x 8 x3sets
Side Squats(Sidewards lunges) 95lbs x5x2sets
Barbell Lunges
95lbs x5reps per leg x2sets
Zombie Squat (paused)
315 no belt
Band face pulls and rear delt flyes
How low can you go Leg Press x(Narrow/Wide) 10/10 x4sets
*might have did other stuff, can't remember was going for the pump*
Narrow/Wide
95lbs x10/10 x4sets
Giant Cambered Squat Bar
Torso Twists 95lbs x 8 x3sets
Side Squats(Sidewards lunges) 95lbs x5x2sets
Barbell Lunges
95lbs x5reps per leg x2sets
Zombie Squat (paused)
315 no belt
Band face pulls and rear delt flyes
How low can you go Leg Press x(Narrow/Wide) 10/10 x4sets
*might have did other stuff, can't remember was going for the pump*
Tuesday 12-11-2012
Quick AM Session
Squats (Wraps) DEEP
Narrow-Medium Stance
425x5
Medium-Wide Stance
425x5
Klokov Presses (Behind the Neck Snatch Grip Strict Press)
95x5
115x3
*these are brutal*
Strict Press
205x5
Incline DB Flyes
Sit Ups
Thick Bar curls/reverse curls
*Still very beat up from the weekend but hey, man wasn't meant to be an oyster.*
Squats (Wraps) DEEP
Narrow-Medium Stance
425x5
Medium-Wide Stance
425x5
Klokov Presses (Behind the Neck Snatch Grip Strict Press)
95x5
115x3
*these are brutal*
Strict Press
205x5
Incline DB Flyes
Sit Ups
Thick Bar curls/reverse curls
*Still very beat up from the weekend but hey, man wasn't meant to be an oyster.*
Wednesday 12-19-2012 (AM session Pre-hab/Re-hab)
90 minutes of professional stretching and deep tissue massage I feel like a new man. 
I had and still have so many things wrong with me from stress, neglect and just being very careless. Going to incorporate stretching, foam rolling, etc... into my routines both before and after from now on and get a professional massage at least twice a month.
I had and still have so many things wrong with me from stress, neglect and just being very careless. Going to incorporate stretching, foam rolling, etc... into my routines both before and after from now on and get a professional massage at least twice a month.
Wednesday 12-19-2012
Squat (+knee wraps for technique) As low as I can go
445x5x2
Klokov Presses (Behind the Neck Snatch Grip Strict Press)
95x3
105x2
115x1
125x1 *pr
Snatch Grip Upright rows
95x10
135x10
185x10
Rack Pulls (Romanian, above knee)
640x2 *pr
Hack Deadlifts
405x1 but grinded hard against my calves/hammies (mobility is improving tho)
Bunch of DB and machine assistance work for the lats, rear delts, etc...
Thick Bar reverse/biceps curls,lat pull downs, db side and rear delt raises
Seated DB shoulder press
30x20
40x20
50x20
Slight Incline flyes
20x25
445x5x2
Klokov Presses (Behind the Neck Snatch Grip Strict Press)
95x3
105x2
115x1
125x1 *pr
Snatch Grip Upright rows
95x10
135x10
185x10
Rack Pulls (Romanian, above knee)
640x2 *pr
Hack Deadlifts
405x1 but grinded hard against my calves/hammies (mobility is improving tho)
Bunch of DB and machine assistance work for the lats, rear delts, etc...
Thick Bar reverse/biceps curls,lat pull downs, db side and rear delt raises
Seated DB shoulder press
30x20
40x20
50x20
Slight Incline flyes
20x25
12-23-2012 Saturday
Log Clean and Press
(one clean) 255lbs x 3
*Each press got easier, technique is down pact only bad thing is on the way down I slammed the log on my right quad making is swollen. Shut down.
Yates Rows
295x5x2sets
Deadlifts (speed pulls 20-40seconds rest)
525x1x5
Stones (Singles)
280 (felt like 220)
330 (felt like 280)
360 (felt like 310)
400lbs + Big damn stone x broke 4 inches off the ground, felt a twinge in my abs so I didn't commit. With a better belt combo and being fresh I believe I can lap and possibly load it to a small platform. Still today was a technique day.
Football Bar Incline Bench Press
105x30
195x10
235x5
Strict Press
225+3second hold (beltless)
225+5secondhold (beltless)
Zombie squat
(belt less) 315
Zombie Squat walk out and negatives
425x2sets
430x1set
Quad is swollen up, lots of blue lotion, ice,travel stick rolling and rest.
__________________(one clean) 255lbs x 3
*Each press got easier, technique is down pact only bad thing is on the way down I slammed the log on my right quad making is swollen. Shut down.
Yates Rows
295x5x2sets
Deadlifts (speed pulls 20-40seconds rest)
525x1x5
Stones (Singles)
280 (felt like 220)
330 (felt like 280)
360 (felt like 310)
400lbs + Big damn stone x broke 4 inches off the ground, felt a twinge in my abs so I didn't commit. With a better belt combo and being fresh I believe I can lap and possibly load it to a small platform. Still today was a technique day.
Football Bar Incline Bench Press
105x30
195x10
235x5
Strict Press
225+3second hold (beltless)
225+5secondhold (beltless)
Zombie squat
(belt less) 315
Zombie Squat walk out and negatives
425x2sets
430x1set
Quad is swollen up, lots of blue lotion, ice,travel stick rolling and rest.
Sunday 12-23-2012
Unfinished business assistance work
Sit Ups (full rom) on Decline Bench/Crunches
10/10x2sets
+10lbs (plate behind my head) 5/5 + 5/5 no weight
+25lbs (plate across my chest)5/5 + 5/5 no weight
Lat Pull Downs, pull up variants, scap pull ups
Incline (varied) Db Flyes
Strongman Curls with mini T-grip barbell
85lbs x12xsets
Hammer Curls ^
Other light rehab/prehad stuff
Sit Ups (full rom) on Decline Bench/Crunches
10/10x2sets
+10lbs (plate behind my head) 5/5 + 5/5 no weight
+25lbs (plate across my chest)5/5 + 5/5 no weight
Lat Pull Downs, pull up variants, scap pull ups
Incline (varied) Db Flyes
Strongman Curls with mini T-grip barbell
85lbs x12xsets
Hammer Curls ^
Other light rehab/prehad stuff
Wednesday 12-26-2012
Squats (+knee wraps) low as I could go
465x5x2sets *felt way too light*
Speed Pull (beltless)
420x1
Farmers Walk
210x60
Farmers Pick
310
350* (strapless pr, flew up super easy)
Duck Walk (with loading pin and random cable bar thingy)
worked up to 270lbs+loading pin (felt light, next time will use kilos to make it heavier)
Axle (push)Press (w/Chains)
160 (100lbs-chains)x3 reps
210 (100lbs-chains)
160 (140lbs-chains)x4 reps
210 (140lbs-chains) x near miss (this is the goal weight now)
Seated DB Press
50x20x2sets
Seated Rear Delt DB Raises
25x20x2sets
Rotatory cuff work
Light machines for triceps push downs, lat pulls downs, plated loaded shoulder press etc...
Strict Press
155x5
High Pull Shrugs
135x15
185x10
Real beat up but keep pushing forward.
__________________465x5x2sets *felt way too light*
Speed Pull (beltless)
420x1
Farmers Walk
210x60
Farmers Pick
310
350* (strapless pr, flew up super easy)
Duck Walk (with loading pin and random cable bar thingy)
worked up to 270lbs+loading pin (felt light, next time will use kilos to make it heavier)
Axle (push)Press (w/Chains)
160 (100lbs-chains)x3 reps
210 (100lbs-chains)
160 (140lbs-chains)x4 reps
210 (140lbs-chains) x near miss (this is the goal weight now)
Seated DB Press
50x20x2sets
Seated Rear Delt DB Raises
25x20x2sets
Rotatory cuff work
Light machines for triceps push downs, lat pulls downs, plated loaded shoulder press etc...
Strict Press
155x5
High Pull Shrugs
135x15
185x10
Real beat up but keep pushing forward.
Sunday 12-30-2012
Captain Kirk Rows (Power Shrugs with holds at top)
265x10
Yates Rows
308x6
Deadlift
610+3second hold
Deadlift (straps technique)
530x5
Log Clean and Press (each rep)
244x3*pr
Log Clean and Press
265x3*pr
Farmers Walk
210x(backwards 40ft-forwards 40ft)
260x(backwards 40ft-forwards 50ft)*pr
Farmers Pick and Keg Load
300/260
300/260 x2sets
300/260 x3sets
Duck Walk
315 pick
270x60+ft
Incline DB Bench Press
100x8
Incline Press
115x20
205x15
255x8
Other Pump Work. Burnt out.
265x10
Yates Rows
308x6
Deadlift
610+3second hold
Deadlift (straps technique)
530x5
Log Clean and Press (each rep)
244x3*pr
Log Clean and Press
265x3*pr
Farmers Walk
210x(backwards 40ft-forwards 40ft)
260x(backwards 40ft-forwards 50ft)*pr
Farmers Pick and Keg Load
300/260
300/260 x2sets
300/260 x3sets
Duck Walk
315 pick
270x60+ft
Incline DB Bench Press
100x8
Incline Press
115x20
205x15
255x8
Other Pump Work. Burnt out.
