DOH Deadlift x 1 @ 335
Deadlift (Beltless)
x 1 // 380
5 x 10 // 280
Tempo Front Squats
5 x 5 // 140
Stepups 3 x 10 // 95
Cable Fitness Bag Ext 3 x 8 // 150
Arm over Arm/Sled Push Suicides
x 1 // 110
x 1 // 90
x 1 // 80
Duck Walk
2 x 1 // 133
Worked around 50% of the weight for Monsters of the Mississippi, just worked quick foot work.
Triples next week 
Log Push Press
3 x 3 // 132
x 4 // 132
Chinups (SS)
5, 4, 3, 3 ,3, 1, 1, 1,1
The sets of one were paused at top and controlled negative.
Flat DB Bench (SS)
3 x 7 // 70/hand
Zottman Curls 4 x 12
Laterals 65 reps
Incline Tricep Ext 55 reps
Front Squat (SS) Knee Jumps
4 x 3 // 240 (SS) 10
1 x 2 // 205 (Pause above the hole)
DOH Fat Grip DL
5 x 4 // 170
Pause Mid Shin DL (Beltless)
5 x 3 // 315
Conditioning circuit
6 KB Swings @ 45lbs
2/ side Fitness Bag over Shoulder // 40lbs
2 Box Jumps (or tuck jumps)
14 rounds. 30 seconds between rounds
Around round 7 I started getting in my head too much with the box jumps and started landing on my shins instead of my feet. So I switched to tuck jumps to round out the circuit.
Monsters of the Mississippi update
Looks like Max Keg is now a Keg Series. They also added a Max Deadlift. Don’t know the prospective weights for the Keg Series. Don’t know whether it 3 attempts or a rising bar for Deadlifts, what kind of bar or height they are planning. This honestly doesn’t change my plan much at all. Might need to make a small change in the last 4 weeks but nothing major.
Incline Bench Press (SS) Gymnastics Rings Pullups
3 x 3 @ 150 (SS) 3, 7, 2, 3, 3, 3, 3, 1, 1, 1
x 5 @ 150
Pretty sure the 7 rep set is a pr on the rings.
KB Clean and Strict Press
10 x 3 + 7 @ 45/hand
Zottman Curls 4 x 12
French Press 4 x 10 @ 80
DB Incline Rows 4 x 13 @ 45/hand
Finger Curls 3 x 15 @ 125
Laterals 55 Reps
DOH Deadlift x 1 @ 335
Deadlift (Beltless) (SS) Tuck Jumps
4 x 3 @ 380
Pretty happy I got through all 4 sets without needing my belt.
Paused Descent Front Squat
5 x 2 @ 205
Stepups (SS) Fitness Bag Exts (SS) Duck Walk
5 x 2 @ 215 (SS) 3 x 9 @ 160 (SS) 2 x 1 @ 138
So in an effort to get through everything a touch quicker I supersetted stuff with the stepups. It was not a giant set. I supersetted the Stepups with the Fitness Bag Extensions. Then once I was done with the Extensions I still had 4 sets of stepups left so I did my duck walk speed work as a super set with the remaining stepups.
Arm Over Arm Pull/ Sled Push
3 x 1 @ 270
High Pin Front Squats (Beltess)
x 2 @ 365
Using this to generate joint angle specific strength for leg drive for push press/jerks.
Log Clean x 1 @ 187
Log Push Press (Pause in the dip and drive) 4 x 1 @ 137
Log Strict Press
5 x 8 @ 97
Chinups
5, 4, 5, 4, 3
Weighted Chinups
4 x 1 @ +15
Exaggerated negatives on these.
DB Flat Bench
3 x 5 @ 75/hand
Zottman Curls 8 x 12
Laterals (SS) 120 reps
Incline tricep Ext (SS) 120 reps
Front Squat (Beltess)
x 1 @ 250
4 x 10 @ 180
DOH Fat Grip DL
5 x 4 @ 175
Romanian DL (Beltless)
3 x 10 @ 280
Leg Ext 3 x 20
Leg Curl 3 x 20
Hip Abduction 4 x 20
Form on Front Squats felt different. Can’t tell yet if it was good or bad, guess its just something to keep my eye on.
Incline Bench (SS) Gymnastics Rings Pullups
x 1 @ 155 (SS) 6 x 3
5 x 8 @ 125
Weighted Gymnastics Rings Pullups
2 x 1 @ 15
x 1 @ 30
Rope handle Pullups
1, 3
KB Clean + Strict Press
10 x 3 + 7 @ 50/hand
Zottman Curls 8 x 12
French Press
x 10 @ 90
3 x 13 @ 60
Finger Curl @ 145; 5, 10, 8
Laterals 120 reps anyhow
DB Incline Row @ 50/hand, 4 x 14
DOH Deadlift 2 x 1 @ 315
Thought to try and do static holds, only got up to 8 or 9 seconds with 315. For future training sessions will probably do the holds at a slightly lighter weight and build up to 315 holds. Probably start at 295.
Deadlift
x 1 @ 385
4 x 10 @ 285
Tempo Front Squat
5 x 5 @ 145
Fitness Bag Ext (SS) Stepups (SS) Duck Walk
3 x 10 @ 170 (SS) 3 x 10 @ 105 (SS) 2 x 1 @ 138
So in an effort to get through everything a touch quicker I supersetted stuff with the stepups. It was not a giant set. I supersetted the Stepups with the Fitness Bag Extensions. Then once I was done with the Extensions I still had sets of stepups left so I did my duck walk speed work as a super set with the remaining stepups.
Arm over Arm/Sled Push Suicides
x 1 @ 120
x 1 @ 100
x 1 @ 90
Deload
Log Strict Press 3 x 5 @ 102
Chinups 3 x 3
DB flat Bench 2 x 10 @ 45
Incline Tricep ext (ss) 3 x 12
Laterals (ss) 3 x 12
Zottman curls (ss) 3x 12
Sleep has been crap, and fatigue is super high. Was hoping to get through 3 more weeks of training but it was apparent that that wasnt going pan out.
Deload
Front Squat
3 x 5 @ 185
DOH Fat Grip DL
2 x 4 @ 185
Romanian DL
1 x 10 @ 280
Leg Ext 1 x 20
Leg Curl 1 x 20
Abductions 1 x 20
Officially signed up for Monsters of the Mississippi.
Deload
Incline Bench
3 x 5 @ 130
Gymnastics Rings Pullups
3 x 3
KB Clean + Press
5 x 3 + 4 @ 50/hand
Laterals/Zottman Curls 3 x 12
French Press 2 x 9 @ 70
DB Incline Rows 2 x 11 @ 55/hand
Deload
DOH Deadlift
3 x 5 @ 290
Did it all double overhand because I could
Tempo Front Squat
3 x 5 @ 150
Stepup
x 10 @ 135
Fitness Bag Ext
x 10 @ 200
Cable Row w/ rope handle x 10
Pretty bad snow storm was coming in. So I opted for the closer anytime fitness. I usually drive across town so I can train with the sled. Just figured it wasn’t worth it. Ended up being the right call, in the 35 minutes this took me it became a very scary 5 minute drive home. Visibility was absolute garbage.
Leeeeets fucking goooooooooooooooooooo!
Log Press (Pause)(SS) Chinups
4 x 1 @ 137 (SS) 7, 6, 5, 3, 3
Log Press (Strict) (SS) Weighted Chinups
5 x 8 @ 102 (SS) @ +10; 5 x 2
The weighted chinups would be one full rep with normal speed and the second rep would be normal speed up, hold at the top and exaggerate the negative.
DB Flat Bench (SS) Zottman Curls
3 x 11 @ 55/hand (SS) 8 x 12
Laterals (SS) Incline Tricep Ext
120 reps total of each
Dude you are looking beefy as can be man. Training is paying dividends
Thanks Hog! Definitely noticing the gains, work clothes especially are getting tighter in the upperback; and I am about to go up in a pant size.
Front Squat (Beltless)
x 1 @ 250
4 x 10 @ 185
DOH Fat Grip DL (Beltless)
3 x 4 @ 180
2 x 2 @ 180
A little disappointed in this.
Romanian DL (Beltless)
3 x 10 @ 285
Hip Abduction 4 x 20
Leg Ext 3 x 20
Leg Curl 3 x 20
Triceps were smoked by the 3rd set of Incline Bench volume.
Incline Bench
x 1 @ 155 (Pause)
5 x 8 @ 130
I am unreasonably excited about Incline Benching 135 for 5 sets of 8 next week.
Gymnastics Rings Pullups
3, 3 ,3, 3, 3, 1 , 1
KB Clean
x 3 @ 70/hand
Giddy about this even though I failed to press it.
KB Clean + Press
3 x 3 + 3 @ 60
7 x 3 + 8 @ 40
DB Incline Row 4 x 12 @ 55/hand
French Press
x 5 @ 80
3 x 15 @ 40
Zottman Curl 8 x 12
Laterals 120 reps