Hicks92 Pre IG3 W/O Log

monday week one
A.M.
a1) Snatch 105 FSR
B) top half seated military 6
5 FSR
C) military 65 FSR
B) Push press 5
10 Speed

hour later
A1) military 65 m/e
A2) band pull apart 6
10

hour after
A1) incline 65 M/E
A2) incline DB row 6
10

hour later
A1) push press 6*5 M/E

4-5 hours later
star program Squat cycle

Tuesday:
AM: Power Clean 105 FSR
A1) reverse band bench 6
5 FSR
B) bench press 65 FSR
C) Bench press 5
10 Speed

hour later
A1)1 Board Bench press 65 m/e
A2) bent over rows 6
10

hour later
A1) 2 Board press 65 M/e
A2) lat pull downs 6
10

hour later
A1) 3 board press 65 m/e
A2) single arm row 6
10

4-5 hours later
Star Complex DL programs

Wednesday
Am
neural charge W/O

Mid-day
Strongman circuit (i do each circuit 6 times)
A1) atlas stone carry 20 yrds
A2) truck pull (my chevy silverado crew cab)100yrds
A3) prowler push 20yrds

B1) prowler pull 20 yrds
B2) tire flips 10
B3) sledge hammer into tire 20

late night
Neural charge workout

Thursday
A) snatch 105 FSR
B) reverse band squats 6
5 FSR
C) squats 65 FSR
D) leg press 6
10 speed

hour later
A) chain squat 8*5 M/E

hour later
A) band squat 8*5 M/E

hour later
A) reverse band squat 8*5 m/e

4-5 hours later
Star complex military lift

friday:
A) Clean 105 FSR
B) Rack pull 6
5 FSR
C) Deadlift 65 FSR
D) Deadlift 6
10 speed

hour later
rack DL 8*5 m/e

hour later
chain deadlift 8*5 m/e

hour later
reverse band DL 8*5 m/e

4-5 hours later
star complex bench

Saturday: big bench breakfast crew training
early AM:
Bench max
Squat Max
DL Max
Snatch Max
I know this looks awefully weird compared to the rest but we started this years ago. We are always open to suggestions though.

Breakfast with crew

mid day:
A1)Neural charge W/O
B1) STRONGMAN circuits like Wednesday

Week 2 looks just like week one accept for we do 3 reps instead of 5

week 3 looks the same except instead doing say 6 sets 3 reps we do full waves at 85% to 95% of that days max

if you read this and think to yourself “Wow, this fuckstick has way to much free time on his hands” its because i own a sports performance facility.

forgot Sunday

Am lift

neural charge

mid day like 3ish

300 pushups
150 pullups
300 dips
150 chin ups
in that order…im not that bad ass to do then alone. the pull ups and chin ups require band assistance sometimes. i do all those at home so i can spend the day with my wife and daughter…my daughter is four and comes to work with me everyday except for while shes at preschool

forgot i do all my push press with a log press bar

diet:
wake 3am
bulkers scramble:
3 omega eggs
8 oz egg whites
1 onion
1 tomato
6 oz turkey sausage
2 tbs butter

6 am: 1 scoop humapro

730am: GPC

8am Indigo-3G

9 am start drinking 3 scoops Surge Workout Fuel
2 scoops ANACONDA
2 scoops MAG-10

4 small workouts are normally
1 scoops MAG-10
1 scoop ALR humapro
1 scoop BCAA’s

meal after the 3/4 W/0’s
normally
14 oz meat
Ceaser salad
1 FINiBAR

330pm Indigo-3G

430
normally 12 oz steak
2 potato’s
mixed steamed veggies

630pm Indigo-3G
730pm
3 scoops Surge Workout Fuel
2 scoops ANACONDA
2 scoops MAG-10

8-8:30 60 gram protein shake
1 lbs of fruit
half FINiBAR

monday week one 8/1/11
A.M.
a1) Snatch 105 135,145,155,165,175,185,195,205,215,225
B) top half seated military 6
5 275,285,298,305,315,320
C) military 65 185,195,205,215,225,235
B) Push press 5
10 Speed 165

hour later
A1) military 65 225,225,225,225,225,225
A2) band pull apart 6
10 (monster mini-band)

hour after
A1) incline 65 285 lbs
A2) incline DB row 6
10 85lbs

hour later
A1) push press 6*5 250

4-5 hours later
star program Squat cycle

We havent started the squat cycle yet but I’m looking forward to it. I’ve Always loved it, I could squat daily for hours.

Tuesday:
AM: Power Clean 105 225,235,245,255,265,275,285,295,305,315
A1) reverse band bench 6
5 585,595,605,615,620,625
B) bench press 65 475,485,495,505,515,525
C) Bench press 5
10 225

hour later
A1)1 Board Bench press 65 485
A2) bent over rows 6
10 165

hour later
A1) 2 Board press 65 495
A2) lat pull downs 6
10 255

hour later
A1) 3 board press 65 505
A2) single arm row 6
10 85

4-5 hours later
Star Complex DL programs

We started at three am today…not really cool but it is what it is…i spent all morning living off Surge Workout Fuel,ANACONDA and MAG-10
for the first workout i did
Spike Shotgun and Indigo-3G
than my 3 scoops Surge Workout Fuel
2 ANACONDA
2 MAG-10

than for the small workouts I did 6 scoops MAG-10 with 3 scoops Surge Workout Fuel and drank like 2-300 ml and hour.
we waited like an hour for the DL program so i used 4 scoops Surge Workout Fuel 2 scoops ANACONDA and 4 scoops MAG-10. the worst part even with all that i’ve been starving since my post workout meal
Post W/O meal
3 omega-3 eggs
10 oz egg white (finished off the gallon container)
6 oz shredded turkey
2 small potato’s
1 half onion
lots of tobasco sauce (buffalo flavored)

than after i showed and got cleaned up the stomach beast hit me…Since then i’ve had a shake, 3 scoops trail mix and a stick of buffalo jerky…i’m ready to go destroy a chinese food buffet

Wednesday
Am
neural charge W/O

Mid-day
Strongman circuit (i do each circuit 6 times)
A1) atlas stone carry 20 yrds
A2) truck pull (my chevy silverado crew cab)100yrds
A3) prowler push 20yrds

B1) prowler pull 20 yrds
B2) tire flips 10
B3) sledge hammer into tire 20

we added weights to the prowlers we’re using 6 45’s and we went up to a 18 lbs sledge hammer…it sucked big donkey wang. the truck felt a little heavier but you know it a truck…the atlas stone is actually the atlas stone trainer from elitefts.com we did 3 45’s on that…that things is always a bitch. I swear its because its so deceiving,it looks so easy

Thursday
A) snatch 105 FSR 135,145,155,165,175,185,195,205,215,225
B) reverse band squats 6
5 FSR 605,625,645,665,685,705
C) squats 65 FSR 405,425,445,465,485,505
D) leg press 6
10 speed 5 plates each side

hour later
A) chain squat 8*5 M/E 345 (we used 100lbs of chain)

hour later
A) band squat 8*5 M/E 285 (used eliteFTS grey bands)

hour later
A) reverse band squat 8*5 m/e 665

4-5 hours later
Star complex military lift

friday:
A) Clean 105 FSR 225,235,245,255,265,275,285,295,305,315
B) Rack pull 6
5 FSR 655,675,695,705,725,735
C) Deadlift 65 FSR 485,505,525,545,565,585
D) Deadlift 6
10 speed 315

hour later
rack DL 8*5 m/e 715

hour later
chain deadlift 8*5 m/e 525 (with 100lbs of chain)

hour later
reverse band DL 8*5 m/e 765

4-5 hours later
star complex bench

Saturday: big bench breakfast crew training
early AM:
Bench max: worked up to a 530*5 max i swear this is all my buddies care about
Squat Max: 515 5 we kind of lose focus as we progress with as the maxing goes on
DL Max: 545
5
Military max: 235 my shoulders are fried
I know this looks awfully weird compared to the rest but we started this years ago. We are always open to suggestions though.

Breakfast with crew
we havent started the last part of the day yet. we actually just got back from a long breakfast of bullshitting. a bunch of guys went home to spend time with their familys. so i’ll do my neural charge (who knows about strong man cardio) here soon and go enjoy the AZ sun

mid day:
A1)Neural charge W/O
B1) STRONGMAN circuits like Wednesday

A.M.
a1) Snatch 103 155,165,175,185,195,205,215,225,235,240,245(failed)
B) top half seated military 6
3 285,298,305,315,325,335
C) military 65 195,205,215,225,235,245
B) Push press 5
10 Speed 165

hour later
A1) military 63 235
A2) band pull apart 6
10 (monster mini-band)

hour after
A1) incline 63 315 lbs
A2) incline DB row 6
10 85lbs

hour later
A1) push press 6*3 265

did this at 4pm
star program Squat cycle
shoulders felt great today, but it took fucking forever to get started. i couldve easily slid back into bed or gone and grabbed a dozen bosa doughnuts and read a newpaper. i ended up lifting and everything was great from there but doughnuts wouldve been kickass

Wednesday week 2 (this blew the big one)
Am
neural charge W/O

Mid-day
Strongman circuit (i do each circuit 6 times)
A1) atlas stone carry 20 yrds
A2) truck pull (my chevy silverado crew cab)100yrds
A3) prowler push 20yrds

B1) prowler pull 20 yrds
B2) tire flips 10
B3) sledge hammer into tire 20

friday: we did this workout today instead of tomorrow
A) Clean 103 FSR 235,245,255,265,275,285,295,305,315,F
B) Rack pull 6
3 FSR 675,695,705,725,735,755
C) Deadlift 63 FSR 485,505,525,545,565,585,600
D) Deadlift 6
10 speed 315

hour later
rack DL 8*3 m/e 735

hour later
chain deadlift 8*3 m/e 545 (with 100lbs of chain)

hour later
reverse band DL 8*3 m/e 795

4-5 hours later
star complex bench

we only did strongman cardio last saturday do to time restraints on everyones end.
sunday i only did the pushups and chin-ups becuase we were packing up our place to move

A.M. WAVE TRAINING WEEK
a1) Snatch 103 155,165,175,185,195,205,215,225,235,240,(failed)
B) top half seated military 3reps 335,315,325,335,315,325,335,315,325,335,315
C) military 3reps 235,215,225,235,215235,215,225,235,215,235,215,225,235,215
B) Push press 5
10 Speed 165

hour later
A1) military w3 235,215,225,235,215,235,215,225,235,215,235,215
A2) band pull apart 6
10 (monster mini-band)

hour after
A1) incline w3 315,295,305,315,305,315,295,305,315,305
A2) incline DB row 6
10 85lbs

hour later
A1) push press w*3 265,245,255,265,245,255,265,245

did this at 2pm
star program Squat cycle
Today was fast because i still have moving to do. I also have a million and one bitchy athletes and people to deal with today…some days i wish they would just go away or act like adults

Tuesday Wave training week
AM: Power Clean 103 225,235,245,255,265,275,285,295,305,315,325
A1) reverse band bench w
3 625,615,620,625,615,625,615,620,625,615,625,615,620,625,615
B) bench press W3 520,510,515,520,515,520,510,515,520,515,520,510,515,520,515
C) Bench press 5
10 225

hour later
A1)1 Board Bench press W3 520,510,515,520,515,520,510,515,520,515,520,510,515,520,515
A2) bent over rows 10
10 165

hour later
A1) 2 Board press W3 520,510,515,520,515,520,510,515,520,515,520,510,515,520,515
A2) lat pull downs 10
10 255

hour later
A1) 3 board press W3 520,510,515,520,515,520,510,515,520,515,520,510,515,520,515
A2) single arm row 10
10 85

4-5 hours later
Star Complex DL programs
today sucked it seemed to me that everyone and there mothers wanted to call i checked out my total cell phone minutes today it came to like 120 min by 9am…i hate that shit

yesterdays cardio sucked the big one it was hot and muggy outside. lets be honest, i hate cardio anyway so its not unusual for me to say it sucks everytime we do it.
todays lift is gonna be kinda rough im babysitting my sisters three kids while she has a minor operation. i have no idea when i’ll lift but im thinking it’ll just be the first part of the squat program and the military super hero complex afterward

i’ve been off since Thursday do to family problems and extreme stress. I worked out today but it felt pathetic, i need sleep and about 500 grams of protein a day for the next three days. that should really get me out of the CNS fatigue i’m in. I would call it over training but i don’t have the flu yet, so hopefully life can get back on track here before that happens

Todays workout

B) top half seated military 5reps 335,315,325,335,315
C) military 5reps 235,215,225,235,215
B) Push press 3*10 Speed 165

i felt like really bitch for being this pathetic. It felt so damn heavy, but its over with so im not gonna talk about it anymore. i hope if you’ve read this that you have a wonderful day

today was better but not by much. im lifting based on my how i feel and my brain was gone this morning. i still feel weak, im hoping this breaks soon
Tuesday:
AM: Power Clean 55 225,235,245,255,265
A1) reverse band bench 6
5 585,595,605,615,620,625
B) bench press 65 475,485,495,505,515,525
C) Bench press 5
10 155 (anything more and i felt like i wasnt being fast…pathetic i know)

hour later
A1)1 Board Bench press 65 485
A2) bent over rows 6
10 165

hour later
A1) 2 Board press 65 495
A2) lat pull downs 6
10 255

we did nothing today…i feel worn down and beat, it doesnt matter how much i eat…by the polito brought some powerdrive it helped…for like five seconds…Paul when you read this you suck monkey wang