Monthly Archives for January 2014

1/30/14 – Thursday – OHP

Max Strength Phase: Week 1: Day 4 Overhead press today with 145 for sets of 5. I’m liking the rep-effort set after the work sets and will most likely keep throughout the duration of this phase. Made the switch back to regular pull-ups and cut the arm work at the end to see if I [...]

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1/30/14 – Thursday – Box Squat

Box Squat 5 x 4, 145lbs Hip Thrust Med black band 8 x 8 Incline Press 5 x 5, 55lbs Barbell Row 1 x 6, 75lbs 5 x 6, 85lbs Sit-ups on GHR X60

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Strength Training for Children

Check us out as we were featured on Channel 9 WCPO with Carol Williams: STORY

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1/28/14 – Tuesday – SQUAT

Max Strength Phase: Week 1: Day 2 Safe-T-Bar box squats today. Felt pretty good. I kept my assistance work the same but may switch it up some next week to avoid stagnation. Body Weight: 271 lbs.   SSB Box Squat 5 x 5 x 175 Back Ext. 4 x 25 x chain Split Squat 3 [...]

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1/28/14 – Tuesday – Deadlift

Deadlift 8 x 3, 185lbs w/ belt Hip Thrust med black band, work ROM 6 x 8 Incline Press 5 x 5, 55lbs Barbell Row 5 x 6, 75lbs

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1/27/13 – Monday – BENCH

Max Strength Phase: Week 1: Day 1 Starting my second phase of this plan today. The goal now is to start moving some heavy weight again. Assistance exercises will be modified and carefully selected to avoid the wear and tear that I have experienced in the past. I want to continue to add some body [...]

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1/25/14 – Saturday – DL

Hypertrophy Phase: Week 6: Day 6 Last day of hypertrophy! Feeling good despite the setbacks and a little elbow tendinitis. Deadlift today along with banded hip thrust and a little boxing circuit to finish up. Body weight holding at 270ish. Body Weight: 271 lbs.   Deadlift 3 x 6 x 405 1 x 12 x [...]

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1/24/14 – Friday – OHP

Hypertrophy Phase: Week 6: Day 5 Had my push press day today and put deadlift off until Saturday due to some scheduling conflicts with the new place. Worked up to 155 for sets of 6. I am looking forward to transitioning into the next phase of my program. This prolonged hypertrophy phase has been only [...]

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1/22/14 – Wednesday – SQUAT

Hypertrophy Phase: Week 6: Day 3 Good lift today. Back to the good old days when I used to finish each lift with a little ESD. 255 for 6 on my free squats, and added a little weight for my back ext. Finished with Prowler drive/drag and sets of sit-ups. Weight still holding at 270 [...]

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1/20/14 – Monday – BENCH

Hypertrophy Phase: Week 6: Day 1 Last week of hypertrophy! If I had to give the plan a grade thus far I’d say C. I made some progress but not quite the gains that I had anticipated. Not sure if that’s directly attributed to the program or the couple weeks spent sidelined with pneumonia. At [...]

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