Training – 12/4 & 12/5

12.4.12 Speed bench worked up to 155x9x3 CG bench 3×10 Lateral raises 3×10 Curls 1×10 2×20 Incline db swings 1×20/20/20 Pushdowns 2×10 WE PICKED STUFF UP AND SET IT DOWN! 12.5.12 Rack pulls worked up to 405×3 Hang clean barx5 95×3 135×3 155×3 BB shrugs 3×10

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Training 10.24.12

Back in the gym again. Warmups – band work Bench: 45×10/10/10 (wide, regular, close grips) 95×5 135×5 165×5 195×5 215×5 SS light band pushdowns 3×10 Blast strap rows 3×10 Combo – DB press to Tate press 2×5 1×8 Arms wasted. This was all done while on my 8th day of carbnite. That means I’ve had […]

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Training 9.25.12

Stretching/movements Squats Bar x 2×5 Add high box 135×5 185×5 225×5 275×5 315×5 355×3. Tbar rows 4×10 Standing abs 2xat least 25 Calf raises 135×10 Ghr crunches 3×8 Sled 8x30yds Only stopped on the last set of squats because the bar was positioned weirdly..  other than that, could have gone a lot heavier.

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Last Week – Squats

Quick warmup Squats with spider bar add low box and EFS pad bar x 10 165×5 215×5 255×5 335×5 365×5 Standing Abs with medium band: 3×10 Blast Strap Rows: 3×10 DB Rows 3×10, 2×10 (right elbow bothering me) Short and to the point session. The squats actually felt okay. Hamstring didn’t bother me a bit […]

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2.28.2012 Training

Decided to go strictly 5/3/1 for a few cycles until I’m 100% sure the hamstring is healed. This will allow me to get quite a bit of work in while testing (but not pushing) it. The numbers I’m using for this are as follows. Squat – 405 Bench – 275 Deadlift – 405 These are […]

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Training 1.18.12

DE box squat w greens: Bar x 10 add choked greens bar x 5 135×2 225×2 315x8x2 T-bar Row: 80×10 125×10 170×10 Abs: 50 reps Squats felt super heavy but they moved with the speed I’d anticipated. Thank God for remembering how to be explosive. Stupid crossfit people using the platform so I couldn’t pull. […]

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Training: 1.16.2012

Alrighty. Back at it for real now that I found a gym that has bands, chains, chalk, etc… and it’s a commercial gym! Shoulder warmup with bands Bench: bar x lots 95×10 135×5 185×3 add doubled light bands 135×3 155×1 Band pushdowns 3×10 Hammer strength rows 3×10 (heavy) Rear delts 3×10 Would have gone for […]

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5.12.10 training – benching

Warmup with bands/stretching Bench: 45x3x15 135×10 225×5 Incline DB bench: 50’s x 8 70’s x 8 90’s x 8 Curls: 3×10 Log clean – ~215lbs: 3rd time is a charm. Face pull/belly pull 3×10 Pretty good day in the gym today. I just wanted to get some work in and test the rib for the […]

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Wow, I benched.

Yesterday’s benching Warmup with some bands Bench: barx2x10 95x2x6 135×5 185×3 add 3 board 225×1 275×1 add SDP, kept 3bd 315×1 touched. blah. 365×1 touched. blah. 405×2 2bd – no touch 455×1 1inch from touching Switch to single ply bash 455×1 touched nice and smooth Pushdowns 3×10 The first set in the phenom – when […]

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3.14.10 Squattin

Did some squatting yesterday. Bar x a bunch add really loose briefs add 50lb chains 45×3 add 50lb chains 45×3 add 50lb chains (150lb total) 45×3 135×3 225×3 315×2 add belt 425x6x2 495×1 565×1 GHR 3×8 Adductors 2×10 Abductors 2×10 Lat pulls with fat gripz 90×12 140×12 210×5 remove gripz 210×5 Easy day today. Everything […]

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3.6.10 Squattin – PR

Squattin barx5 135x2x3 225×3 315×3 405×3 add belt 495×1 545×1 add light knee wraps 600×1 PR Pause squats 225x3x3 Rope pulls to chest 4×10 Abs 5×10,15,25,10,10 Hang clean 135×1 135×1 135×3 185×1 185×1 205×1 Great day today. The squat looked to be below parallel. I wrapped my own knees on that one and that sucked, […]

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