T Nation

Majik's Road to OSM 2012

January 15th

Conditioning Training at Blast Athletics

Was just a conditioning day with a light tire, farmer’s, sled, battling ropes, and log. Nothing heavy but no rest in between exercises.

Good lung buster of a workout.

January 17th

DE SSB box squat
175x3x4
Nice and fast

Bench
Shitty session
worked up to 225x2,3, fail. no clue what happened here, felt heavy and I just didn’t have it in me.
Worked back up to 205 40 lb of chains.

Pull downs
Started at 165 and went to 240 increasing by 15 lbs x 5 reps a set

Swiss bar bench
185x4,4
205x3

Inverted rows x10,10,8,7,5

tricep push downs

110x8,5,5

bi curls
then some tricep extensions with a medium band

cardio
stretch and then went home pissed.

January 18th

squat
135x10
225x5,5
275x3
315x3
365x2
385x1
405x fail The bar got too far forward and I lost my upper back tightness, also felt the belt was too loose. Shit happens. All other squats felt good, lots of speed out of the hole.

SSB squat

worked up to 335x1

For some reason I can get a much tighter core when using the SSB must be that I am more upright.

SSB GM

155x8,10,and… 8-10 lost count.

Weighted abs. Still feeling a pain in my groin area from the first time with a plate behind my head, not as bad today but switched it up to hit them a different way.

Prowler 180 lbs for 75’ x 10

home.

January 20th

Deadlifts

255 with monster mini bands x3x3

nice and fast pulls

Military press

95x10
115x6
135x5
155x4x3 Last set was clean and press each rep, felt a bit off today. Got the bar out too far in front of me on one rep and it just went downhill after that one.

chest supported t-bar rows.
Worked up to about three and a half plates for 5.

incline bench
135x5
155x5
175x3,3
185x5
205x1,1

tricep extensions and BB curls with fat gripz
3 sets of ten or so for each.

Sled drags with the fat gripz on the handles
80’x12 times
increased the weight every 4 runs or so ending at 5 plates.

Stretch and home.

January 24th
Warmups, getting good into the routine of what was shown at the seminar by Sarah

Deadlifts

350x4x4
400x2
450x2
350x8 only set that was touch and go.

Rack pulls just above the knee
405x3
455x3
495x3
545x1

Nice and quick pulls. The racks felt good and heavy but went up quickly.

Weighted abs
BWx15
10 lb plate behind the head x 10,8
BWx10

Reverse Hyper
20x10
50x8,8

Cardio and home.

Hit it hard and fast. Starting to dial it down to peak for the comp.

January 25th

Bench

175x3
185x3
205x3
225x2
235x2,1,1
Working on the commands and foot placement. I am liking getting them further out in front of me.
Speed work 135 with monster mini short bands. for 3x3

DE SSB Squats

65x3
155x3
175x3
195x3,3

DB OH press
65x5
70x5
75x4

Pulldowns
worked up to 245x5

Lateral Raises
30x6,6,6
20x8

Face pulls
40x12
75x10,10

Called it a day as I was feeling a bit off.

January 27th

Warm up. Spent some good time working on hip mobility.

Squats
135x5
225x5
275x3,3
315x2,2
365x1,1
405xfail tried with a low bar position and a narrower stance, I think my carb depletion got to me and not enough focus.

Worked back up to 405 again, widened my stance and nailed it. Looks like I am going to be using my old stance for the competition. Too short of a time period to adjust to a new one.

SSB GM

barx5
155x5
205x3
245xfail, belt dug in and I was a pussy and said fuck it.

Prowler

new sled plus 90 lbs for 75’ x10
Big ass new sled, a bit bigger than Elite’s prowler 2. It’s a beast.

GHRx10,10
absx12,10

home.

January 31st

Clean and push press
135x5
155x3,3
185x1,1
205x fail, my clean blew hard so I wasted too much energy getting it up. The 185 reps felt really good and easy, so not bad.

Chest supported BB rows
worked up to about 200 x5x5

DE Bench

Played around with bar position, appears I was bringing the bar down too high on my chest and losing a lot of pressing power.

Worked up to 205 plus 40 lb of chains for 2

Tricep death 135x8,8 with 100 lbs of chains.

Tris and bis

Stretch and easy cardio, home.

Feb 1st

Deadlifts

They sucked ass. Body is telling me to back off for a week.

Feb. 4th

Squat
barx lots
135x5
225x5
315x3
365x1,1
405x1,1 put my knee sleeves on for a feel good training session.
405 plus 60 lbs of chains x fail. Loose belt didn’t hold my torso tight enough, whatever.

Bench
bar x8
135x6
175x3
185x2,2
205x3
225x2,1
245x1 came down fast and went up strong. Felt good as I was working on my groove.
185x8 false grip, pinky on rings.
135x8 JM press

cardio and a damn good amount of stretching.

February 7th

Squats
barxlots
135x 8
225x5
275x5,5
325x3,2,1

Worked on form today, nothing big.

Leg press
3x10

abs
for 4 sets

Sled drags
80’ x 12 runs, starting at 100 lbs and ending at 225

Feb. 8th

Bench
barx10
135x8
155x5
175x5
185x5,5,5,1
225x1

Worked on commands and form today, easy stuff.

Football bar over head
worked up to 185x1. Biceps were hurting on the down motion so I shut it down as to not injure them.

Kettlebell swings

32kgx15,12

cardio and home.

Feb 10th

Warm up

Did some box jumps for a few sets

Snatch
95x3x3

Deadlifts

Worked up to 405 for a bunch of singles to work on form. Felt good even though I didn’t like the speed at 405, should have been faster.

Did some DB rows and jetted.

February 17th

Warm up

snatch grip high pulls and a few 95lb snatches for muscle activation

deadlifts

worked up to a 445 lb opener for the 26th. Came up nice and strong. Felt good.

Back from a week off and a powerlifting comp. Took third in the 125kg class with a 505kg total… needs some work but I’ll take it. Weighed in at 117.5kg, that’s down from 125 in december.

Feb. 28th

SSB squats
Tested my max, turns out it’s 335.

One arm DB rows
90x10x5

DB bench press
65x14,12,12 was going AMAP on each set, burned after a good 10 each time

shoulders with 15lb DBs for a ton.

Tri extensions with average band

went until sore really, nothing hard.

Prowler 90 lbs for 6x100 feet.

The new prowler at the gym kicks my ass, bigger and badder than the old one.

Stretch and home. Good little workout to get back into the groove. Starting the Juggernaut training program after the Arnolds, should be fun.

March 10th

Good old shoulder warm up

OHP with football bar, well push press.
115x10,10,10,10,13
nice and quick.
banded pull ups
bwx8,6 using a green band to lighten my fat ass, stopped when my ham kept cramping.

pull downs
165x10,10
195x8
with fatgripz
150x10,8 grip fried

Close grip bench with the ram from Titan.

135x10 felt like nothing
185x8,8,7,6,5
playing around with grips while using it, great work for the triceps. good bounce off the chest. It works similar to the slingshot, but pulls your arms in more like a single ply shirt.

Shoulders

raises with 10 lbs x20 lateral and rear
raises with 15 lbs x15 lateral and rear

facepulls 75x12,10

prowler runs

140 for 80’ pushed x 4
140 for 80’ pulled x 4
The new prowler the gym has is a big beast and takes more out of me. Should help build cardio

stretch and home.

March 14th

Warmup

Oly lifts
Cleans
95x4
135x4
Clean and press
135x3
Snatch grip high pulls
185x2,2

Deadlifts
225x10
265x10,10,10,10,13

Front squats
135x10,10
185x5 something I had didn’t sit right and I couldn’t keep going on this one.
Zerchers
185x10
225x10
275x8
315x5
Love access to a zercher harness.

Trap bar grip work, worked up about 400 for 30 seconds or so, nothing spectacular.

Trap work

Reverse hyper
50x12,15

Side bends
60lbx15,15 each side.

March 15th

Warm up

plyo style push ups

Football bar bench
barx10
135x10,10,10,10,15 oh the pump

DB rows

60x10 each arm for warm up

105x10,10,10,10,12 each arm

DB shoulder press, seated

50x18
55x13

cable flies supersetted with pullovers

AMAP at light light weights, went until I couldn’t anymore, rested and went again.

Prowler pushes
190 on prowler for 50’x8
switched up and pulled the prowler 50’x6

felt good

stretch and home.

I’m no longer updating this log. Too many people here who seem to wanna whip it out and see how they stack up and getting overly butt hurt from comments.