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 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.