Monthly Archives for August 2014

8/29/14 – Friday – Bench

Reverse Band Bench (2x light bands) 20 x 135 10 x 225 5 x 275 3 x 315 1 x 365 1 x 385 1 x 405 0 x 430 big miss 1 x 390 10 x 315 Incline DB Press 10 x 100 15 x 90 20 x 75 25 x 60 supersetted with: [...]

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8/28/14 – 4:2

Squats and overhead work today – various accessory lifts. I wanted to get a lot in today because tomorrow will primarily be focused on deadlift and I don’t think I will do much else. Weight is 264 – pretty much eating whatever I feel like, though I have avoided junk food. After this weekend I [...]

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8/28/14 – Thursday – Squat Lockouts

Squat Lockouts (Pin -1, wide stance) 10 x 45 10 x 135 5 x 225 3 x 315 1 x 405 1 x 495 1 x 585 3 x 1 x 605 This was pretty hard but felt awesome. supersetted with: Neck Harness 8 x 20 x 106 Hip Thrust 25,20,15,10,5 x 275 (60-90 sec [...]

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Food Groups

I just had a revelation that I don’t know what the “food groups” are. I’m not even sure if there are 4 or 5 or more. I’m reasonably certain that they aren’t the same as the ones described by Will Farrell in the movie “Elf”. With this in mind, I decided to just remake them [...]

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8/26/14 – Tuesday – DE Bench/OHP

Bench 12 x 2 x 195+85 close grip, on the minute OHP 3 x 8 x 195 Pullups 3 x 8 x 20 Other Stuff not too much

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8/25/14 – Monday – Doin’ Legs

Hang Clean 5 x 135 3 x 5 x 185 Suspended Yoke Bar GMs 5 x 75 5 x 165 3 x 5 x 255 Neck Harness 4 x 30 x 70 Leg Press a bunch Scorpion 10 x 10 x 225 (on the minute) some other random stuff

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8/25/14 – 4:1

Rep-effort bench press today. Did a bit more than usual in the way of accessory work – rows, secondary press, arm work.  Body weight is hanging in the mid-60s. Not sure what I did last weekend to illicit a 273 weigh-in but it seems to be back to normal. Feeling good overall, just need to [...]

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8/23/14 – 3:3

Speed Sumo DL today felt great! Triples at 245 plus the mini-bands – will definitely increase the number of sets for the next round. Weight back in the mid-60s.  Body Weight: 265 lbs.   DE Sumo DL 8 x 3 x 245 + mb GHR Back Raise 5 x 10 x 45, 54, 63, 70, [...]

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8/21/14 – 3:2

Squats with the yoke and then played basketball for two hours. Body weight way back down. Body Weight: 263 lbs.   SSB Box Squat 5 x 10 x 115  

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8/18/14 – 3:1

Speed bench and rows. Upper back was a little tight after – had to cut my rows short a set.  Body weight is up over 270 for the first time in awhile.  Body Weight: 273 lbs.   CGFG Bench Press 12 x 3 x 135 + 85 DB Row 4 x 15 x 100

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