Training

    Feb 13th:

Squattin with suspended chains

barx3x3
add 2chains per side
bar x 3
add 2 cps – total around 100lbs+lead chains
bar x 3
135×3
225×2
315×2
365×2
405×2

Rack pulls, pin 4 EFS 2×2
225×3
405×3
495×5
545×3
635×3

    feb 15

Benchin’ with Fat Gripz

barx20
95×8
135×5
155×5
185×5
225×5
245×3
Gripz off
155×10

Chain bench – blast strap handles, lead chain and heavy chains
1 cps x 20
2 cps x 20
2 cps x 17

Blue band pushdowns
3×10

Lats
3×10

Things weren’t feeling right today. Everything in my chest and shoulders felt really tight and I just couldn’t get warmed up. It will be better next time!


    Feb 21

Squattin

bar x2x5
135x2x5
225×2
315×2
405×2
add belt
495×2

add old single ply centurion, straps down
495×1
585×1
675×1

ABGM’s
3×3

Pause squats
225x2x3
315×3 – long pauses

Sore and extremely stiff today from spotting the heavier squats yesterday at the SPF meet in Norfolk, VA. Started cramping up in my quads/hams last night and it didn’t stop until we got back to the house (4.5hrs). Things started feeling better as I warmed up a bit today. Didn’t plan to go more than 315 but really started feeling good. Added the suit after Mike threw on his gear. I couldn’t get anywhere near depth since the legs were soooooo tight. Hopefully the new briefs will be here in time for next week’s session. Good work today – Praise God!

ME bench day

ME benchin

Warmup with bands
pull apart – x15
fly – x 15
static stretch x 15sec each shoulder

Floor Press
bar x 20
95×10
135×5
add 1 chain per side
135×3
add 2nd cps (~100lbs)
135×3
185×3
225×1
255×1 PR

straight weight floor press
add single ply bash- everything from here is a PR. old pr was in HPHD (285lbs)
315×1
365×1
405×1
455×1
505×1

avg band pushdowns
3×20

lat pulls
3×10

curls
3×10

Been training when I can. Work has been nothing but a pain lately and it’s killing me. I’m hitting PR’s but can only imagine what I’d get if I could actually be consistent.