Monthly Archives for September 2014

9/30/14 – Mesocycle 2 – 1:1

Starting the second mesocycle of my program this week with a few adjustments. I’ve decided to borrow from 5-3-1 for my bench and deadlift days.  I am using Sumo DL and CG Bench (no Fat Gripz) for my lifts making adjustments should my wrist, shoulder, or back flare up. I will work up to a [...]

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9/30/14 – Tuesday – DE Bench/OHP

Bench Press 12 x 3 x 185+doubled mini bands Seated Behind the Neck Press 20 x 45 15 x 95 10 x 145 8 x 8 x 200 this was very hard supersetted with: Pullups 8 x 8 Barbell Pullovers 3 x 15 x 45+40chain supersetted with: Lateral Delt Raise 3 x 15 x 18 [...]

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9/29/14 – Monday – Deadlift

Sumo Deadlift 10 x 1 x 405 on the :30 Scorpion some GHR 5 x 20

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9/26/14 – Friday – Bench

Bench Press 100 x 45 20 x 135 8 x 225 3 x 275 2 x 315 1 x 335 1 x 355 1 x 370 felt very smooth and consistent 1 x 375 grinder, 100% lift This is the lightest I’ve ever been to hit a 375 bench. Last time I benched this much [...]

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9/25/14 – Thursday – Yoke Bar Lockouts

Yoke Bar Squat Lockouts (Pin 2) 10 x 65 10 x 155 5 x 245 5 x 335 5 x 425 3 x 5 x 475 Seated DB Cleans 8 x 20 x 20 Leg Press a crap ton w/ bands Abs/Calves some

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9/23/14

Total body day before taking a much needed vacation. Dynamic effort bench, close grip with the FatGripz. Then moved to front squats with relatively light weight. Cable pull-downs and GHR back extension as my accessory lifts – hammer swings and ab wheel for my core/ESD. Feeling good! Body Weight: 270 lbs.   DE CGFG Bench [...]

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9/23/14 – Tuesday – DE Bench/OHP

Bench 8 x 3 x 225+85 OHP heavy singles up around 265 6 x 225 Arm Blasting totally blasted

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9/22/14 – Monday – Deadlift

Jumping some Sumo Deadlift 10 x 3 x 325+light bands (on the min) Scorpion 20 x 6 x 315 (on the :30) Abs some

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9/21/14

Sunday session, dynamic effort sumo pulls and some overhead work. I will re-set my program in October and get back on a diet. I like the program though I may make some adjustments – maybe run a 5-3-1 style of periodization for bench and dead days, and keep the other days loose – just some [...]

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9/19/14 – Friday – Bench

Bench Press 100 x 45 20 x 135 8 x 225 5 x 275 3 x 315 3 x 335 3 x 345 felt awesome Swiss Bar Bench 4 x 10 x 215 supersetted with: Pendlay Rows 5 x 8 x 225 Chest Supported Rows 4 x 15 x 45 supersetted with: Tri Ext 4 [...]

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