Monthly Archives for May 2014

5/30/14 – Friday – Squat/DL

Front Box Squat (14″) 2 x 10 x 45 5 x 95 5 x 145 2 x 195 1 x 215 1 x 235 1 x 255 1 x 275 smooth 0 x 285 miss, not strong enough Deadlift 56 reps in 10 mins with 305 That’s about 60% of my 1RM. Just trying something [...]

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5/29/14

Warm Up Box Squat 14″ 4×5, 225lbs Deadlift 5×3, 275lbs + monster bands Hip Thrust w/ pause 4×20, heavy band Pullups x40 KB Side Bends 5×12, 70lbs + mini bands  

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5/27/14

Warm Up Box Squat 14″ Wide 12×3, 165lbs + 85lbs of chains, on the min Deadlift 4×5, 295lbs Hip Thrust 5×20, 135lbs DB Row 5×8, 106lbs GHR Back Ext 4×20 Ab Wheel 4×20

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5/26/14 – Monday

Trying to resume a more regular, 4 day/wk schedule for my lifts. With some nagging injuries and the introduction of competitive basketball to my schedule, some time off was needed to recuperate. I’m feeling close to 100% now and want to increase my training frequency/intensity. At the same time I need to avoid certain lifts [...]

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5/22/14 – Thursday – OHP

Wednesday Bodyweight: 219 I pulled the sled for about 30 mins while reading my book. I finished the book and have selected my next one. The 33 Strategies of War by Robert Greene. Thursday Bodyweight: 217.5 More sled dragging in the morning while reading my new book. Later in the day… Seated Behind the Neck [...]

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5/20/14 – Tuesday – Bench Press

Close Grip Pause Bench 2 x 50 x 45 20 x 135 10 x 225 5 x 275 5 x 5 x 285 15 x 225 Neck Harness 4 x 25 x 70 Klokov Press 10 x 45 6 x 95 6 x 115 3 x 6 x 135 Keiser Pulldowns lots x little Tri [...]

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5/19/14 – Monday

Body Weight: 273 lbs.   DL 2 x 10 x 135 225 x 5 315 x 5 5 x 3 x 405 Swiss Bar Bench Press 5 x 10 x 185 BPA 4 x 10 x mini band 4-way Shoulder 4 x 25 x 8 Mobility/Recovery

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5/19/14 – Monday – Squat/DL

Bodyweight: 221 Back and both knees are feeling rough today. Not sure why. This will be a struggle session. Front Squat 10 x 45 10 x 95 5 x 95+mini bands 5 x 145+mini bands 2 x 195+mini bands 1 x 215+mini bands 1 x 225+mini bands 1 x 235+mini bands Deadlifts 3 x 5 [...]

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5/18/14 – Sunday – Deadift AMRAP

Still no carbs and feeling great!   Deadlift Work up to 205lbs, AMRAP =7 (no belt) – felt really good OHP X5 45lbs, x4 65lbs, 4×2 85lbs Barbell Rows 6×3 105lbs Bi Blasts 4×20 20lbs   Prowler high sprints/ x10 GHR sit-ups X6

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5/18/14 – Sunday – Upper Body Stuff

Single Arm Incline DB Press 20, 20, 15, 10, 5 x 50 just kept switching the DB back and forth, no breaks Seated DB Cleans 5 x 25 x 20 Hanging Leg Raises 5 x 12

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