Monthly Archives for August 2015

10:1

Full day of upper body and accessory work. Took triples at 85% on my bench press for eight sets. My bench is feeling a little weak. Not surprising given how drastically I reduced my volume during this program. I am working only once a week on my bench and with much lighter percentages. Body Weight: [...]

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8/31/15 – Monday – Squat/DL

Paused Front Squat 3 x 10 x 45 5 x 95 4 x 145 3 x 165 3 x 2 x 175 Deadlift 10 x 135 5 x 225 1 x 315 1 x 365 10 x 405 Glute Ham Raises 80 Blast Strap Fallouts 40

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8/30/15 – Sunday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 3 x 315 1 x 345 1 x 360 10 x 1 x 370 500 x 45 (6:40) Rev Hyp Rows lots

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8/29/15 – Saturday – TBDL

Just wanted to lift a little heavy stuff. TBDL up to 3 x 1 x 455 GHR Back Ext Row up to 8 x 185

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9:4

Leg day, rack pulls and hip thrusts on the Scorpion. Finished with some Prowler, abs and jump rope. Body Weight: 265 lbs.   Rack Pull 10 x 2 x 275 + 85 Scorpion 5 x 15 x 205 + mb Prowler PP 10 x 165 ABS 10 x 20 Jump Rope x 500  

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8/28/15 – Friday – Bench

CGP Bench 100 x 45 20 x 135 10 x 225 5 x 275 3 x 3 x 295 Seated DB Cleans 4 x 30 x 20 Floor Press 3 x 8 x 185+120chain Chest Supported Row 5 x 15 x 70

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9:3

Started my day off pushing some woman’s car up a hill for a few hundred yards – a little unexpected cardio. A lighter upper body day in the gym with a bunch of random accessory work. Started with Klokov press and pullups. Then did 5 sets of burnout incline press on the Keiser. Dips, Aussie [...]

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8/27/15 – Thursday – Squat

Paused Front Squat 3 x 10 x 45 6 x 95 3 x 6 x 115 Scorpion 5 x 10 x 295 GHR some

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8/26/15 – Wednesday – Squat

Paused Front Squat 3 x 10 x 45 5 x 95 4 x 145 4 x 3 x 165 20 x 115 no pauses DB Rows sets of 10 up to around 120 some at 130 lots of reps at 60 Front Squat Holds 3 x 10sec x 275 Rev Hyp Rows 5 x 20 [...]

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9:2

Added some weight back in to my split squats today and they felt good, no knee pain. I did 3 separate super-sets today, the first being split squat and kettlebell swings. Prowler and reverse hyperextensions second, and finally a jump rope ab combo. Body Weight: 267 lbs.   1a. Split Squat 5 x 10 x [...]

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