Monthly Archives for July 2015

7/31/15 – Friday – Bench

CGP Bench 100 x 45 20 x 135 10 x 225 5 x 245 5 x 5 x 265 CGP Floor Press 12 x 135 5 x 12 x 185 18 x 185 Pendlay Rows 10 x 135 5 x 5 x 225 Wide Cable Rows some Tri Ext some

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5:4

Early morning workout followed by some donuts for the gains. Banded rack pulls and ab wheel to start then supplemented with split squats and overhead carry. Finished with the Prowler using the wheelbarrow attachment. Not sure I like it – it’s near impossible to take anything more than a baby step and the narrow handles [...]

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5:3

Upper body accessory day. Started off with pause bench press with chains. I super set that with partial ROM pullups and did 10 rounds. The bench pressing is feeling much better using the fat gripz – less wrist irritation and more vertical force translating into the bar. Solid speed off my chest even with a [...]

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7/30/15 – Thursday – Squat

Paused Front Squat 3 x 10 x 45 3 x 6 x 95 all w/ 3 second pauses Hip Thrust 10 x 125 10 x 195 10 x 265 5 x 10 x 315 I had a bunch of meetings and other work to do and had to squeeze in this training session.

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7/29/15 – Wednesday – Squat

Paused Front Squat 3 x 10 x 45 5 x 95 5 x 3 x 145 20 x 90 no pauses DB Rows 10 x 60 3 x 10 x 110 Then I got interrupted with work bullshit and had to stop lifting. The best way to ruin your training is buy a gym. I [...]

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5:2

Dynamic effort squats today – a little tricky setting it up with chains given my height but I made do. Kept a good pace between that and my ab wheel because, like my bench day, the relative difficulty wasn’t too high. I added Prowler in at the end with more core work to increase my [...]

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7/28/15 – Tuesday – Bench/OHP

CGP Bench 100 x 45 20 x 135 15 x 185 10 x 225 4 x 8 x 245 Seated BTN Press 20 x 95 10 x 145 10 x 155 10 x 165 10 x 175 10 x 185 10 x 195 Rope Pullups 5 x 3

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5:1

Dynamic effort wave started today – and the main lift was fairly easy. I knew after running my percentages that it would be lighter so I kept the pace up by doing my stationary ab work on the bench. Completed my 10 doubles in less than 10 minutes with sets of 50 flutter kicks between [...]

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4:4

Last day of my deload week and admittedly a light one. Just hang cleans and split squats. Body Weight: 269 lbs.   Hang Clean 10 x 5 x 135 Split Squat 5 x 10 (pause)

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7/27/15 – Monday – Squat/DL

This is Day 1 of a new squat program I’m embarking on based around paused front squats. Plan details below. Paused Front Squat 3 x 10 x 45 5 x 95 5 x 115 5 x 5 x 135 Deadlift (double overhand) 18, 12, 12, 8 x 275 (90 secs rest breaks) Prowler High/Low 6 [...]

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