Monthly Archives for December 2014

12/31/14 – 4:2

Last day of 2014.  I did some yoke bar box squats and posterior chain work.  Once I resume regular work next week, I will continue my bench program but scrap deadlifts in favor of box squats. I want to get back on a 4 day, 2 upper/2 lower split. Body weight hanging at 270 – [...]

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12/30/14 – Tuesday – Bench/OHP

Bench Press (close grip, paused) 100 x 45 20 x 135 5 x 225 3 x 275 3 x 3 x 295 all fast with full pauses Standing Strict OHP 20 x 45 8 x 95 5 x 8 x 145 Klokov Press 3 x 10 x 95 Pullups 3 x 8 x 20chain, wide [...]

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12/29/14 – 4:1

Deload week. I just did some reps at 225 today on bench press then a ton of cable rows and ab wheel. Body Weight: 270 lbs.   Bench Press 5 x 5 x 225 Cable Row 3 x 20 x 250 (V) 3 x 20 x 250 (I) AB Wheel 5 x 5 (pause)

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12/29/14 – Monday – DE DL/Squat

Deadlift 5 x 135 5 x 135+monster mini bands 3 x 185+bands 12 x 2 x 235+bands I was running my new accelerometer and hit an average velocity of .67m/s (range .43-.93). I’m starting to figure out how to get the most out of this new toy. supersetted with: Hanging Rotational Leg Raise 12 x [...]

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12/28/14 – 3:3

Deadlift day. Last day of this mesocycle and it was pretty ugly. It’s clear I need to step back and re-assess the deadlifting portion of my program. Simply doing more pulls isn’t going to help. I think that the lack of squats and posterior chain assistance exercise has caught up to me. I am able [...]

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12/26/14 – 3:2

Good total body day. Box squats with the yoke bar and some good mornings, followed by Klokov press and neutral grip pullups. Weight is surprisingly low considering all of the holiday food. Body Weight: 266 lbs.   SSB Box Squat (18″) 4 x 4 x 195 1 x 10 x 165 SSB Good Mornings 4 [...]

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12/23/14 – 3:1

Last bench press day of this cycle. I was fairly happy with how it went considering the circumstances. I ate terribly today, pizza and wings, so I was feeling pretty sluggish going into my lifts. I managed 250lbs. for 4 reps and could have done 5 but it would have been ugly. Heavy rows and [...]

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12/22/14 – Monday – DE DL/Squat

Deadlift 12 x 1 x 255+mon mini bands My accelerometer arrived from www.trainwithpush.com. I wore it for my dynamic effort deadlifts today and was pleased with the usability of the piece. I’ll start going into more detail about how I use it in the future. All my sets were between .6m/s and .7m/s. That is [...]

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12/22/14 – Week 6 Day 3

General Warmup -Ladder Drills -Hip Mobility -Toe Touches -Roll Throughs Specific Warmup -BW Rev Hyper -Band Pull Aparts Plyos Wide Ladder Shuffle Dynamic 5 x long ladder Max Effort Hip Hinge (Horizontal) Barbell Hip Thrust AMRAP @ 305 Accessory Lifts Split Squat 4 x 5 x some (full ROM) KB Rows 5 x 8 x [...]

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12/22/14 – 2:3

Not a great day. Worked up to my top set of DL, which I had put off since last Friday, and my lower back flared up. This has been a long time coming – I don’t have great form, but I have always done a lot of assistance work to manage my weak points and [...]

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