Monthly Archives for February 2015

2/28/15 – 12:6

Light leg day. Hang cleans and goblet squats. Finished up with ab wheel roll outs. Body Weight: 270 lbs.   Jump Rope/Roll/Stretch some Hang Clean 8 x 3 x 155 Goblet Squat 4 x 12 x 70 AB Wheel 5 x 10

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2/27/15 – 12:5

Bench press day. So far this program has been fine, but I am expecting to run into some tough days once the reps increase to 5 or 6. Continuing to use DB incline and row to supplement and adding in a variety of direct arm work. My body weight is gradually going up. I’m going [...]

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2/27/15 – Friday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 6 x 6 x 300, this is the best I’ve felt benching in a while. All the reps were fast and powerful feeling. Nothing was in doubt the whole time. 80% feels much better this time through the cycle DB Bench [...]

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2/26/15 – Thursday – Squat/DL

Cambered Bar GM Squat 10 x 85 5 x 135 5 x 135+45 5 x 135+85 3 x 185+85 3 x 235+85 3 x 3 x 255+85 Stiff Leg Deficit DL up to 3 x 425, felt very solid Single Leg Hip Thrust lots

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2/26/15 – 12:4

Early morning leg workout. 10 triples of yoke bar box squats on the minute followed by a bunch of reps on the scorpion. I finished with overhead and single arm plate carry, and reverse hyper-extension. Weighed in heavy, not surprising given my diet lately. One last mini-bulk before spring. Body Weight: 274 lbs.   SSB [...]

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2/25/15 – 12:3

Day two of the bench program – triples at 80%.  Felt strong, but need to continue to work on my shoulder mobility with the increase in volume.  Added in some cable fly to my accessory work. Body Weight: 271 lbs.   Bench Press 6 x 3 x 225 DB Incline Press 4 x 12 x [...]

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2/24/15 – 12:2

Leg day. Warmed up my shoulders and hips for awhile since I was a little beat up. Did front squats and GHR then some core work. Body Weight: 267 lbs.   Front Squat 5 x 8 x 145 GHR 5 x 20 AB Wheel 5 x 10 TB Carry 5 x 200′ x 225

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2/24/15 – Tuesday – Bench/OHP

Close Grip Pause Bench 100 x 45 20 x 135 10 x 225 3 x 275 1 x 315 4 x 1 x 335 KB Row 6 x 6 x 106 Seated Behind the Neck Press 20 x 45 10 x 95 5 x 145 3 x 195 1 x 245 1 x 255 1 [...]

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2/23/15 – 12:1

Beginning a new bench program today. I am increasing my frequency to 3 x wk using a training max of 275 lbs.  Overall, I am going to train 6 x wk and do lower body work (squats, front squats, hang cleans) every other day. Varying the intensity of my upper body accessory work (mainly my [...]

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2/23/15 – Monday – DL

Stiff Leg Deficit Deadlift 5 x 135 5 x 225 3 x 315 5 x 5 x 355 Scorpion 20 x 5 x 225+mini bands I did one set of 5 every :30. Single Arm KB Carry 12+ mins with the 70lbs. bell

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