Events 2_4_12

Big Dogg Giant 12” DB

• 140×6,7 in 60s

Yoke

• 365,455,545,635,635×50′

Stones to 50”

• 290x5x1

Upper Week2 #1

Log – Viper each rep

• 100,144,166,188,210×3

Incline CGBP – paused on chest

• 225,245,255×3
• 265×2

DB Rows

• 120x3x8

V Bar Pull Ups

• BWx4x5

Lower Week2 #1

Deadlifts – touch and go

• 135,225,315,405×3
• 495×1
• Add belt 590×3

Front Squats

• 60,100,140kgx5
• 160kgx3x2

Step Ups SS Ab Wheel

• BWx3x12

Volume and rest of upper

DB Row

110x4x10

 

Giant Set x3x10

• Incline DB press 80
• Incline DB Skulls 35
• Alt DB Curls 35

 

Wide Pull Downs

• 110,120,130 up to 200x10x10

Preacher Curl Machine

• 3×20

Upper Week1 #1

Log – Viper each rep

• 100,144,164,184×5

Incline CGBP – paused on chest

• 225x4x5

Close Pull Downs

• 100x3x20

Had to get out early today so only did first half of the workout

Lower wk1 #1

I am starting up my program again.

It will be in 4 week blocks and have 3 different groups of exercises – 5 reps, 3 reps, 1 rep, and deload then start next group of exercises

I will also be going belt-less for everything except the last heavy set on the first exercise of each lower workout

Deadlift – touch and go

• 70,120,120,160kgx5
• 200,240kgx1
• Add belt 250kg(551)x5

Front Squat – no belt

• 70,110kgx3
• 150kgx3x3

Steps Ups SS Ab Wheel

• BWx3x12

Month 1 – Group 1,  Month 2- Group 2, 3-3, Repeat, Etc

Lower	Power	Repition	Single Leg	Abs
	DL	Front Squat	Step Ups	Ab Wheel
	Trap Bar DL	SSB Squat	Single Leg LP	Standing Abs
	Box Squat	SSB Good Mornings	Lunges?	Decline Abs
Upper	Strictc Press	Chest/Tris	Upper Back	Back
	Viper Log	CGBP Paused Incline	DB Rows	Vbar Chin Ups
	Strict Log	Dips	BB Rows	Close Pulldowns
	Strict BB	Incline DB	D Pulldowns	Face Pulls / Hi Row
Extra – Back & Arm Volume
Events

Events 1_21_12

Olympic Squat

• 60,60,100,100,120,140,160,180,190kg(418)X1

No Hans Olympic Squat

• Up tp 140kg(308)x1

Farmers Walk x 40′

• 170,170,260,280,300 per hand

Stones – 46” platform

• 325x5x1

Was messing around on warm ups and decided to try some squats with no hands.

Upper 1_19_12

Olympic Squats

• 60,100,120,140,160,160kgx2

Axle Strict Press

• 40,40,60,60,80,80,80kgx5

Incline DB Press

• 85x3x12

Hammer Strength Pull Down

• +3plates4x10

Volume 1_12_12

Giant Set – 4 times through

• DB Rows 95×10
• DB SKulls 35×12
• Alt Hammer Curls 35 x12

Giant Set – 4 times through

• Hi Fat Bar Row 200×15
• Fat Bar Press Down 160×15
• Alt DB Curl 45×8

Lower 1_11_12 & Training Update

Trap Bar Deadlifts

• 135,225,315,405,495,585,605×3

Safety Squat Bar Box Squats

• 155,245,335,425,425×5

GHR

• BWx3x12

Standing Abs

• 100,110,120×12

I have not pulled anything off the floor since early December. The pulls felt a little slow to start but were good.

I am going to get back to more structured training in 4 week waves starting next month. It will be progress from5 reps to 3 reps to 1 rep then a deload and repeat. There will be 3 groups of exercises:

Month 1 – Group 1,  Month 2- Group 2, 3-3, Repeat, Etc

Lower	Power	Repition	Single Leg	Abs
	DL	Front Squat	Step Ups	Ab Wheel
	Trap Bar DL	SSB Squat	Single Leg LP	Standing Abs
	Box Squat	SSB Good Mornings	Lunges?	Decline Abs
Upper	Strictc Press	Chest/Tris	Upper Back	Back
	Viper Log	CGBP Paused Incline	DB Rows	Vbar Chin Ups
	Strict Log	Dips	BB Rows	Close Pulldowns
	Strict BB	Incline DB	D Pulldowns	Face Pulls / Hi Row
Extra – Back & Arm Volume
Events

Upper 1_9_12

Log – Vipered beltless

• 100,144,190,210×5

Incline DB Press

• 90x4x8

Bent Over BB Row

• 120kgx4x5

Hammer Strength Hi Row

• +2plates a side x4x10

More Events 1_7_12

Yoke

• 165,255,345,435×80′
• 525x3x80′ ~14seconds each run

Cable Rows

• 150x4x10

Tricep Rope OH Extensions

• 110x4x20

Standing Abs ss Hyper Extensions

• 3×15

Events 1_6_12

14” Giant Dumbell

• 160x3x1

Plate loaded Db

• 160×6 in 60s
• 160x10x1 on R every 45s

Conans Wheel

• +400,500,600×1 revolution ~60feet

Lower 1_4_12

Front Squats

• up to 160kg(352)x1

Stones to 50”

• 290×3, 330×1, 360 – lapped

Hi Box Squat

• 135,225,315,405,495×5

Upper 1_3_12

Log Clean and Press

• 232x5x3

Incline DB Press

• 80x4x10

DB Hammer Skulls

• 35x4x12

Pulldowns

• 120,130,140>200×8

Upper 12_29_11

Incline BP Close Grip

• 225×5, 275×3, 295×1
• Paused on Chest 225x5x5

Dips

• BW x10,9,8, down to 1 back up to 10 with 20-30s rest

Lateral Raise SS Front Raise

• 30,25x3x10

D Handle Pulldowns

• 150,160,170,180,190×10
• 140×20

12_28_11 Recent Training

I have not posted any recent training the past month and a half.

I have been in about 2-3x a week. I am up a little in weight – sitting around 218/219 now. Going to slowly cut back down to around 210/211 over the next 6 months.

Here are some highlights and heavier lifts from what I remember:

Parallel Box Squat

• 405×5,5,5
• 455×1 495×1
• Unbelted 405×5

Front Squat

• 180kg(396)x1

• 100kgx20 unbelted

Sumo Deadlift

• 585×1

Axle Clean and Press

• 286×1, 265×2

Log Clean and Press

• 255x5x1

Conans Wheel

• 400,500,600 x 70 feet clockwise and ccw

Farmers Walk

• 265×80′

Stones one motioned to 46”

• 240x10x1

Plate Loaded 2” DB

• 155×6 in 60s
• 140x10x1 L & R

CGBP

• 275x6x3
• 315×1

Dips

• BW + 48kg x 12

18” Deadlift

• 680×11 in 60s
• I did this as a bet since I told one of the guys in the gym whatever he got for a single I could get for 10 easily

y

 

Lower 11_15_11

Week3 Lower 1

Reverse Band Deadlift – strong bands, about – 135-150 tension off floor

• 135,135,225,225,315,405,405,495,585,675,750×1
• 765 x miss @ lower knee
• (up to 615ish at floor 750 at lockout)

Front Squats + light & monster mini bands ~ 100 tension at top

• 60,60,80,80,100,120,140,160kgx1
• ~450+ tension at top
• 100kg straight weight x 20

AB Wheel SS Step Ups

• BW x3x12 each

Events 11_12_11

Log – Clean and Press, clean each

• 235×3
• 255×2,3

Tire Flip

• 925 Tire x few misses then 5 singles
• Had to get the groove of the second part of the flip again

Yoke

• 255,345,435,525,525×80′

Quick Back Volume Work and Stretching

Upper 11_10_11

Log – Viper first rep, then strict press rest

• 100,100,144,164,185,195,210×3

D Pull Downs SS Fat Bar Cable Rows

• 170 & 160 x3x8

Dips SS OH Rope Extensions

• BW +25& 140 x3x10

Alternate Hammer Curl

• 50x3x8

Alternate Db Curl

• 35×20