Training 12/31/2014

Bench @ X-Factor

Bar x15
Bar x8
135 x8
185 x8
Added Sling Shot
240 x8
280 x8
300 x8
320 x8

A1 Blast Strap BW Row
BW 3x12

A2 Standing OH Band Ext. (Top of Rack)
Elitefts Orange Band (Purple)
3x12

A3 DB Side Raise
25's
3x8

A4 Blast Strap 45 Degree Bicep Curl
BW 3x8

Felt great today. Sleeping at night and taking a deload week seems to have worked wonders. Numbers were too low and I maybe could have pushed it a little more, but this funky bench technique that the RAW federation requires is messing with my bench.

"Be at war with your vices, at peace with your neighbors, and let every new year find you a better man."
-Benjamin Franklin

Training 12/24/2014

Deload @ X-Factor

Incline Speed Bench
135
4x8


Standing SA DB OH Press
20's
4x6 Each

Band Resisted Ab Pulldowns
Double Purple Bands
4x12

BB Complex
Clean Pull x5
Hang Snatch x5
Squat x5
Good Morning x5
60 Seconds Rest
x2

Just a deload week. I am actually proud I did anything because most deload weeks I just sit around. The main focus of the day was the barbell complex and I was so smoked after two sets I thought I was dead. Gotta tighten up.

"A man should not strive to eliminate his complexes but to get into accord with them: they are legitimately what directs his conduct in the world."
-Sigmund Freud

Is he talking about barbell complexes?

Training 12/21/14

Squat @ X-Factor

Long  Mobility Warm Up

Safety Squat Bar Reverse Band Box Squat (Elitefts Equivalent of Green Bands)
225 2x3
275 x1
315 x1
365 5x1
405 x1

Band Resisted Face Pulls
Purple Band
3x25

I did one other thing, but I forgot what it was and can't find my log. Great day as far as squatting goes. I know the numbers are not super high, but my SSB squat is always low. The bottom line is technique felt great, speed was good, aggression was there, and my nagging injuries didn't rear their ugly heads. Took longer than expected cause I had to wait for the bar, but great day.


"I don't think the way to succeed is by doing something aggressive. Aggression is weak-minded."
-Agnes Martin

Says the physically weak...

Training 12/19/2014

Dead Lift @ X-Factor

W/U
Foam Roll
Hip Mobility

Rack Pulls (Lowest Setting)
135 2x5
225 2x2
275 x2
315 x2
365 x2
405 x1
405 xDNF (Horrible)

Standing Oh Press
135 x5
185 3x1

BB Shrugs
135 x12
225 x12
275 2x10

Miserable day. Did only a percentage of what I had planned. Glute hurt again today after I thought it was fixed and I had zero energy. I worked 12 hour days all week and got horrible sleep during the day. Hopefully working days and having a few days off for Christmas can help me recharge the battery and get healthy.

"At least once a week, I try to have one day where I have nothing planned so I can get up and just go back to bed and lay around and recharge my batteries."
-Dolph Lundgren

Training 12/15/2014

Bench @ "The Gym"

Bar 2x10
135 2x5
185 x3
245 6x3 Alt Grips

A1 Paramount Row Machine
Seated 1 Plate Each Side x10
Overhead Row 1 Plate Each Side x10
2 Plates Each Side 2x5

A2 Skull Crushers
E-Z Curl Bar w/25's
4x6

DB Side Raise 30's
5x5

Meh....


"Beware of monotony; it's the mother of all the deadly sins."
-Edith Wharton

Training 12/14/2014

Squat @ X-Factor

W/U
Foam Roll
Hip Mobility (Open Gate)
Hip Flexor/Piriformis/ Glute Stretch 2x15 Secs Each

Box Squat
Bar 2x5
135 x5
185 x3
225 x1
275 x1
315 x1
365 x1
385 x1
405 xDNF

Dead
8x1
365

Band Pull Aparts
Elitefts Green Band (Monster Mini-Band)
4x25

Great day! My glute pain was bearable and didn't even show its ugly head till the last half of my squat reps. The volume was lower than I should have gone, but I did not want to push my luck. I added my belt for the 405 which I should not have done since I have not worn it in a year and it felt horrible. I may have gotten a little fatter, or perhaps it was sitting too low, but it felt like I couldn't sit back so I cut it off. Felt really good overall. I got a pop off the box and technique felt really good. The weight is pathetic, but considering the frequency of my squatting lately, I can't complain.

"The only antidote to mental suffering is physical pain."
-Karl Marx

Thats why I lift ya commie bastard!

Training 12/11/2014

Press Day @ Sports Reality

W/U
Hang Snatch
85 3x3
95 3x3

OH Press
95 2x10

HS Seated Row
3 Plates each side and a micro mini band
2x10

Horrible day. I attempted some short sprints and got a shooting pain through my glute strain or whatever. Its my own fault. I had a meeting to get to and after being up all night I didn't get adequate food or caffeine on the way there. Horrible week. Hopefully I can salvage some decent training this weekend.

"The truth is that life is delicious, horrible, charming, frightful, sweet, bitter, and that is everything."
-Anatole France

Today was horrible, bitter, and frightful.

Training 12/7/2014

Squat Day @ X-Factor

W/U
Foam Roll
Glute Stretch
Hip Flexor Stretch
Hamstring Stretch
All 2x 15 Seconds

Cambered Bar Box Squat
(Lowest Wood Box)
Bar 2x8
135 x8
185 x4
225 x1
Ridiculous, My left glute is killing me. I can barely hip hinge and I have absolutely no pop off the box. I am blaming it all on the glute although some may be mental because I just don't feel like squatting today even though I was excited this morning. I think I am just tired of Fu@%^%g with this thing I wish it was healed.

BB Row
135
2x12
185
2x8

A1 Band Pull Aparts
Monster Mini Band (Elitefts Green Band)
4x25

A2 DB Grip
20 LB DB
3xF Each

"My father pulled into Pearl Harbor four days after the bombing, and he said, everything was still burning. He said they never told the public how bad it was. It was really bad."
-John Lasseter

May we never forget. And may we strengthen this country so something like that will never happen again. Right now.... pssshhhhhhhh... could happen any moment with the dick-less incompetents you people were stupid enough to put in charge.

Training 12/5/2014

Dead Lift Day @ X-Factor

W/U
Foam Roll
Hip Mobility Open Gate 2x10 Each

Hang Snatch
95
8x2

Speed Dead Lifts
10x1
225
45 Seconds Rest
(no speed, glute pain)

Standing OH Press
95 x5
105 2x5
115 x5
125 x5

DB Bench
1xDNF
Pecs hurt, hopefully not still from Monday, but that's all I can think of.

CSR on Bench
60 LB DB's
5x6

My glute still feels horrible. I truly hate being old and being forced to work nights while being exhausted by Thursday. Its killing my training.

"Pain is a beautiful thing. When you feel pain, you know you're alive."
-Criss Angel

my ass is alive.

Training 12/1/2014

Bench @ The GYM

Bar 3x10
135 2x5
185 2x1
225 x1
275 x1
315 x1
345 x1
355 x DNF
Added SlingShot
365 x1
405 xDNF

Seated Band Resisted Row
Blue Band
1x15
1x10
2x15

A1 DB Lying Tricep Ext.
15's
2x15 (rehab)

A2 DB Front Raise
25's
1x15
1x10

A3 Concentration Curl
25 lb DB
2x8 Each

Me and big neez started training for a meet in February and the federation apparently makes you keep your feet flat during bench. My bench sucked. Bar speed felt good, but I felt paralyzed from the waist down and got no push. Used the tri extensions like rehab since my elbows were screaming. I ran out of gas after bench. I need to press heavy with more frequency.

"Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."
-Stephen Covey

Training 11/30/2014

Squat Day @ X-Factor
W/U
Foam Roll
Open Gate 2x10 Each

Box Squat
Bar 2x5
135 x2
135 x2
225 8x2

BB Row
185
5x5

Band Pull Aparts
Monster MB (Elitefts Green Band)
4x25

DB Grip
20's
3xF Each

Skipped all my lower assistance work today. My left glute is so messed up I can barely get out of bed and I have no idea why. I would normally blame it on the plane pull I did last weekend but it started hurting the morning of.  My squat felt good from a technique stand point but there was no speed and no "pop" off the box. Felt good to get back under the bar though, Been too long since  I squatted and I have been dead lifting too much lately.

"I live off a motto that says, 'yesterday is history, tomorrow is a mystery'. I have goals and agendas. Where ever I'll be tomorrow, that's where I'll be."
-Vanilla Ice

A true poet.

Training 11/28/2014

Press Day @ X-Factor

Hang Snatch
95
8x1
IGUG pace

Standing OH Press
Bar 2x10
95 x8
135 x3
95 2x10
95 x8

DB Bench
75's
1x12
1x6
1x8

A1 Chest Supported DB Row (on Bench @ Lowest Incline)
45's
4x15

A2 Standing SA Band Resisted Tricep Extension
Monster MB (Elitefts Green)
3x12 Each

MB Slams
18lb Dynamax ball
3x10


Pretty good day overall. Skipped my bulgarian split squats because of my bum glute strain, and the OH press felt heavy as hell. Other than that, I at least got some blood flowing and it was a good day training with two good homeboys.

"What I've realized over the years is that I have some pretty good friends."
-Anthony Kiedis

Training 11/27/2014

Thanksgiving Deadlift Day @ VSU

Dead (Conventional)
135 x5
135 x5
185 x5
225 x3
275 x1
315 x1
365 x1
405 x1
435 x1
465 2x DNF
Had em off the ground a little ways both times. Technique still needs work. I am getting too far out in front of myself.

A1 SLDL
135
1 x10
1 x15
2 x10

A2 Lat Pulldown (Palms Facing)
120
4 x10

B1 Bent Over DB Flyes
10lb DB x10
15lb DB 2x15

B2 DB Hammer Curls
25's
1 x15
2 x10

Not as good a day as I had hoped, but it felt good to get some decent weight in my hands. I am hoping the foundation has been laid for a good few months of training and a great meet.


"It is not the beauty of a building you should look at; its the construction of the foundation that will stand the test of time."
-David Allan Coe

Training 11/24/2014

Press Day @ The GYM

CG Incline Press
Bar 2x 10
95 2x 4
135 x4
185 x4
225 3x 4

A1 Contours U-Shaped Seated Pulldown Machine
2 Plates
3x15

A2 DB Shrugs
70's Standing 1x 15
Seated 2x 15

Yellow Bicep Curl Machine
35 LB Stack
2x10
2x8

Horrible waste of caffeine today. It felt good to get the blood flowing after taking too much time off, but I still feel like I'm not making any progress and I am too inconsistent. Although it was a crappy day, I have found a local meet to do in February only a few months away so this waste of time opens up the first official day of training camp.


"In baseball, my theory is to strive for consistency, not to worry about the numbers. If you dwell on statistics you get shortsighted, if you aim for consistency, the numbers will be there at the end."
-Tom Seaver

True for power lifting as well.

Training 11/14/2014

Bench @ X-Factor

Bar 2x 10
135 x 10
185 x 10
225 x 10
225 x 12
275 x 4

A1 Blast Strap Rows
BW
1x10
1x12
1x10

A2 Blast Strap Pushup
BW
1x6
1x8
1x10


SA Standing DB OH Press
30's x10 Each
40's x10 Each
50's 1x6 Each
       1x8 Each

B1 Band Pressdowns (Elitefts Version of Purple) 4x25

B2 Face Pulls (Elitefts Version of Purple) 4x25

B3 Tate Curls (Elitefts Version of Monster MB) 4x12 Each

Conditioning Circuit
18 LB Dynamax MB Slams x10
15-20 Yard Sprint x3

Not a great day of pressing, I really have to get my bench back ASAP. Great day for assistance work though. I actually did a little conditioning as well so I would expect Jesus to come back any day now.

"When you think about it, the end of the world is a little bit like death: We all know it's going to come eventually, and as we get older, we feel we see the signs more and more distinctly."
-John Hodgman

Training 11/8/2014

Dead Lift @ The GYM

Foam Roll
Piriformis Stretch
Ab Pulldowns 2x15

Rack Pulls (2nd from the lowest)
135 2x2
225 2x2
275 2x2
315 2x2
365 2x2
405 4x2

A1 SL Bulgarian Split Squats
BW 3x6 Each

A2 HS OH Row Machine
1 Plate Each Side
3x15

Standing SA DB Shrug
110
2x10 Each


Great day today. I actually got a little sleep and I feel like a new man. Back is smoked from the high volume (for me at least), but I feel good we got it done.

"I'm not affected by violence the way some people are. I don't know why, but I enjoy that intensity."
-Paul Walker

Training 11/4/2014

Squat @ VSU

Lowest Plyo Box
135 x5
185 x5
225 x3
255 x3
275 x3
285 x3
315 x3

Standing SA DB Row
(Fat Grip DB's)
85
2x8 Each

Smoked today as far as my exhaustion level goes, but it felt good to get back into it with no hip pain. I can't do anything about my lack of sleep right now, but my stretching and rest seems to have helped my hip.

"When I get my heart rate up, I get good exercise and I think it's good for a lot of things, plus it's not hurting my hips right now."
-Mike Ditka

Hearrrrrrrd Dat Coach!

Training 10/20/2014

Bench @ X-Factor
Foam Roll
Lower Body Stretch

Bench
Bar 2x10
135 x5
185 x1
225 x1
275 x1
315 x1
345 xDNF
Added Slingshot
365 x1
400 x1

A1 Seated Band Row
Elitefts Gray Band
4x20

A2 Lying DB Tricep Extensions
20 LB DB
4x15

A3 DB Front Raises
20 LB DB
4x15

Seated Concentration Curls
20 Lb DB
2x15 Each

No where near as good of a day as I had hoped, The only good news is it gives me something to build on.

"One of the things you learn in football is that you're only as good as your last outing. I don't like to reflect on what we've done in the past. I'm not a very good storyteller, for one thing. I'd disappoint you. When it's time, I'll talk about the good old days. But it's a sign of old age, reveling in the past."
-Chuck Noll

Training 10/19/2014

Squat @ X-Factor

Foam Roll
Hip Flexor Stretch
MB Slams x10

Box Squat
bar 2x5
135 x2
185 x2
215 8x2
Cut it off due to some weird groin/hip pain that kept getting worse. Frustrated since this is somewhere below 60% of my max.

A1 BB Row
185 5x5

A2 SL DB RDL
BW 5x6 Each

B1 Monster MB Pull Aparts
4x25

B2 DB Grip
20lbs (attempted 25's once)
4xF Each

Really frustrated with my squat but assistance work went well. Gotta keep on the single leg stuff because just doing body weight kills me.

"Injury taught me I need to learn how to face challenges."
-Shawn Johnson

Training 10/14/2014

Dead Lift @ VSU
foam roll

Conventional
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
435 x1
475 xDNF

A1 Seated Lat Pulldown (palms facing)
105
1x10
1x8

A2 SLDL
135
215

Planned on doing more but I was smooooked after deadlift. been up all night as always as
 always, little smoked from bench yesterdày, andit just wasn't a Pr day. well drive on from here. gotta also work on time management as I cut it too close.

Training 10/13/2014

Bench Day @ The GYM

Bar 2x20
135 x8
185 x8
225 x8
275 x8
200 x15

A1 Band Resisted Seated Row
Green Band x12
Elitefts Gray Band 3x12 (felt a little harder than the green band)

A2 Lyind DB Tricep Extensions
25's
4x8
(elbows screaming)

B1 DB Front Raise
20's
3x12

B2 Seated Concentration Curls
25 lb DB
3x10 Each

I haven't logged anything in a month partially because I have been almost TOO busy to get on a computer and partially because training has sucked. I will say on a positive, I am getting much better at the 3 or less hours of sleep workouts. Today began a bastardized version of the cube training program which is a bastardized version of westside's training program, which I like to do anyway so well see how it goes. I am not into following other peoples programs, but I think staying regimented will really help me to stay on track since life has sucked lately.

"Now this is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning."
-Winston Churchill

... he drank a lot.

Training 9/15/2014

Press Day @ The GYM

Standing OH Press
Bar 2x6
95 x5
135 x2
155 x2
165 x2
175 x2
135 2x2

A1 DB Incline Press

A2 Seated Paramount Row Machine (2 plates)

A3 DB Hammer Curls

Training 9/13/2014

Squat @ The Gym

Foam Roll
Hip Flexor Stretch x3 Each
Hip Mobility Over Bench 3x10 Each

Bar x5
135 x5
135 x5
225 x5
275 x3
315 2x2

Good Mornings
135 2x5
185 x3

Standing 45 Degree BB Row
135 x8
185 x5
225 x3
135 x8
135 x8

Good mornings are getting stronger. Squat still sucks and we are not doing anywhere near the the volume I would like. Hip is still killing me and the squats seem to always feel about a hundred times heavier than they should. Gotta get that figured out.

"For us tall people, the whole key is that your hips and your knees should form a right angle when you sit down. That's where backs and hips get to be problems for big guys."
-Phil Jackson

Great advice Phil

Training 9/11/2014

Bench @ VSU

Bar x12
Bar x12
135 x5
170 x5
200 x5
230 x5
275 x3
295 x3 Had trouble with the last one. noticed rings were wider than I was used to and I have been wide grip benching
295 x3 smoked it

SA DB Row on Bench
65 2x8 Each
70 2x8 Each

A1 Black Monster MB Standing SA Tricep Ext.
3 x12 Each

A2 Black Monster MB Tate Curls
3 x15 Each

Not a bad day for being up all night. Shoulder felt good. Bench felt good and despite that fact that I didn't even break the 300 pound mark, I still feel like I am successfully weening myself off of the sling shot.

I looked for a 9/11 quote today and sadly, I could not find as positive and patriotic of one as I had hoped. I will not use a quote for today. I will quote myself... This country has become a bunch of pussies and I'm tired of reading quotes for 13 years from pseudo intellectuals that want to suck off Islam and blame America for all the worlds problems and nut cases. We need leadership with testicles today even more than we did 13 years ago and a sissy who people voted for solely based on skin color aint getting the job done. If there are any real men left in politics, they need to step up, my supposition is, there are none left.

Training 9/7/2014

ME Lower Body @ VSU

Foam Roll

A1 SA KB Snatch
25lbs
3x5 Each

A2 Hip Flexor Stretch
3x15 Secs Each

Box Squat (Lowest Box)
135 x5
225 x5
275 x3
315 x1
345 x1
365 x1 (Bounced on Box a Little)

Dead (Conventional)
135 x2
225 x2
275 x1
315 x1
365 2x1

Got cut off because of time but pretty good day. Despite the numbers and volume being lower than they should be, I feel much better and I am getting my CNS used to handling a little bit more weight.

"I was taught that the way of progress was neither swift nor easy."
-Marie Curie

Training 9/2/2014

Bench @ The Gym

Bar  2x15
135 x5
185 x5
225 x5
275 x3
315 x1
335 x1
355 x1 (horrible technique)
Added SS
365 x1
Piss Poor

A1 DB Bench (Lowest Incline)
60 2x12

A2 Standing DB Row
115 2x4 Each

Lying DB Tricep Ext
25's x10
35's x 5

Horrible day on so many levels, but the silver lining is my sleep deprivation workouts are getting much better.

"No one really has a bad life. Not even a bad day. Just bad moments."
-Regina Brett

I just strung together a whole training session of bad moments... stupid quote...

Training 8/28/2014

Upper Assistance @ VSU

OH Press
Bar 2x6
95 x8
135 6x3

A1 Incline DB Press
70 x12
75 x8
75 x6

A2 Rope Fat Man Rows
3x8 (losing it at the grip)

B1 KB Rope Curls
3x10

B2 Black Band Standing SA Tricep Ext.
3x12 Each

Walking Lunges (Trail Leg Straight)
3x6 Each

Pulled a pretty good day out of my A$$ as far as volume. Intensity wise on the OH pressing, I should have been moving much more weight but it was still good.

"When adversity strikes, that's when you have to be the most calm. Take a step back, stay strong, stay grounded and press on."
-LL Cool J

Here is another good quote from LL, "Mechanical mix flows competition in my dojo." I have no idea what that means. What an artist!

Training 8/26/2014

Squat @ VSU

Foam Roll

Bar x5
Bar x5
135 x5
225 3x7

All I did today was squat. Totally exhausted from lack of food and sleep. Normally I wouldn't even log something like this, but I am proud I gutted it out in my current state.

"True champions aren't always the ones that win, but those with the most guts."
-Mia Hamm

Training 8/25/2014

Upper Assistance @ VSU

Bench
135 2x5
185 x10
200 x10
225 x10
255 x4
Decided to bench today since Neff was so I followed his weight since I was just going to DB press. Everything went better than the last time I was up all night working, but I still felt like I was in a haze of sleep deprivation. Overall a better day though.

A1 Standing Fat Grip DB Rows
105 3x5 Each

A2 SA DB Side Raises
25's 3x12 Each

B1 MB Pull Aparts (Black Monster Mini)
3x25

B2 MB Tate Curls (Black Monster Mini)
3x15 Each

"The last refuge of the insomniac is a sense of superiority to the sleeping world."
-Leonard Cohen

Suck it sleepers...

Training 8/21/2014

Dead Lift @ VSU

Sumo
135 2x5
185 x5
225 x1
275 x1
315 x1
365 x1
415 2xDNF

I did some other stuff today like DB rows and Wrist Hammers, but honestly, it isn't even worth logging. I have no gas in the tank between working all night, eating very little, and being constantly exhausted. I knew today wasn't going to be great, I just really wanted to get my HR up and prove to myself that I can still train using mostly balls and not much else. In that regard it was a success. BTW, my sumo dead still blows. I am STILL trying to fix it, for like 5 years.

"I know of no higher fortitude than stubborness in the face of overwhelming odds."
-Louis Nizer

Training 8/12/2014

Squat @ The GYM
Foam Roll
Sumo Squats x5

Bar x5
Bar x5
135 x5
185 x5
225 x5
275 x5
315 x3
345 x1
385 x1
405 x1

A1 Hip Thrusters (or Glute Bridges, I forget which one. Upper back on bench and butt to the floor)
BW 4x15

A2 HS OH Seated Row (Neutral Grip)
1 Plate Each Side x10
2 Plates Each Side 3x3

A3 Gripper
2 Plates
2x25
1x20
1x25

A4 Band Pull Aparts (Black Monster Mini Band)
4x25

Can't complain about today! Zero hip pain, had big neez calling depth and the guys said my bar speed was great although everything over 315 felt heavy as hell. I haven't hit a heavy squat in a while so I am happy they forced me over 400 and everything looked real tight. No knee valgus, sitting back fairly well, back stayed tight, and I seemed to be in as good of a position as my shoulder ROM will allow right now. For no wraps, belt, etc. I'm happy as I can be with that for right now... now to get it up to a respectable number.

"At the end of the day, just know that God made you, so you can be your own individual, and don't let people give you that peer pressure."
-Wyclef Jean

Today, God AND peer pressure helped me push a big squat.

Training 8/8/2014

Lower Body Assistance @ The GYM

Good Mornings
Bar x10
Bar 2x6
135 6x5

Barbell Shrugs
135 x10
185 x10
225 x10
275 x10

A1 Wide Grip Bar Pulldown (Seated Cable)
135 x10
150 x8
165 x6

A2 Paramount Seated Row Machine
1 Plate x15
70 LBS Each Side x8
95 LBS Each Side x6

SA DB Snatch
Tabata
Only Made it two minutes... smoked.

"Good morning is a contradiction of terms."
-Jim Davis

Training 8/2/2014

Lower Day @ The GYM
Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch

Hang Snatch
Bar 2x3
95 3x3

Front Squat
Bar x10
Bar x10
135 x10
135 x10
185 x4
185 x4

Speed Dead Lift (Sumo)
225
8x2 Rapid Fire (I Go You Go Pace)
Almost Vomited

Seated Countour Fitness Pulldown Machine
Two Plates
4x10

"War is the domain of physical exertion and suffering."
-Carl von Clausewitz

Training 8/1/2014

Bench @ The GYM

Bar x10
Bar x10
135 x10
135 x10
225 x8
225 x8
275 x5
315 x3
335 xDNF
Added Slingshot
345 xSmoked it
Horrible. I have been trying to ween myself off of the slingshot and my low end strength is gone not to mention I'm exhausted.

Rope Pressdown
Standing Tricep Pressdown Machine
HS Seated Curl Machine
French Press Machine
Yellow Curl Machine
3x Each

Horrible day. I went from working about 20 hours a week to working two jobs including one overnight for about 75 hours total a couple weeks ago, Its starting to catch up.

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
-Newt Gingrich

Training 7/29/2014

Dead Lift Day @ The GYM
Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch

Rack Pulls (Lowest Pin)
135 x3
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1
500 x1

Barbell Row
185 1x8
3x5

Short on time so we cut it off there. Pretty good day. We tried a max off the floor and me and Big Neal were both worthless last Thursday. Cut it off and went home. Not even worth logging.

"I am definitely going to take a course on time management... just as soon as I can work it into my schedule."
-Louis E. Boone

Training 7/13/2014

Upper Assistance @ The GYM

DB Bench
25's 2x20
45's 2x20
60's x15

HS Seated Press Machine
1 Plate Each Side 2x20

Straight Bar Pressdown
30 x20
45 x20
Triangle Bar
60 2x20

HS Seated Curl Machine
50 lbs 4x6

Meh, ok day. Did I get stronger today? Maybe.

"Strength and growth come only through continuous effort and struggle."
-Napoleon Hill

Training 7/12/2014

SSB Day @ The GYM
Foam Roll
Open Gate 2x10
Hip Flexor Stretch

SSB Squat
Bar x5
Bar x5
95 x5
135 x5
185 x1
225 x1
275 x1
295 x1
315 x1
315 x1
365 x DNF (Depth, Hip)
275 x2

Paramount Seated Row
2 Plates + 25 Each Side
5x5

A1 SA DB Shrug
115 2x10 Each

A2 Standing Preacher Curl
25's 3x8

A3 Gripper
2 Plates 3x25

SSB Good Mornings
Bar 3x10


"I try to keep an open mind but I'm so tired of the mediocrity."
-Clea Duvall

Training 7/5/14

Squat Day @ The GYM
Foam Roll
Open Gate x10 Each
Caffeine

SSB
Bar x5
Bar x5
135 x3
135 x3
225 x3
275 5x3
Went better than last week

Paramount Seated Row Machine
2 Plates Each Side
3x10
1x8

A1 SA DB Shrug
115
3x8 Each

A2 Standing Preacher Curl Bar
25's
3x8

A3 Gripper
2 Plates
3x20

Great day today. Hip still hurt some, but depth and technique felt much better on the SSB and next week we are gonna hit some bigger weights on it for sure.

"Waking up sober is a good day. I love being able to wake up and do positive things, to go to the gym."
-Rodney King

I agree except for the part about waking up sober!!

Training 6/30/14

Bench Day @ The GYM

Bar x10
Bar x10
135 x5
135 x5
185 x5
185 x5
225 x5
Added Slingshot
315 x5
375 x5
405 xDNF (Head Case, and Never Felt In My Groove)
405 x3

Seated HS SA Press (Seat all the way down for more of a shoulder press)
35 Each Side
3x20 Each

A1 Rope Pressdowns
45
4x20

A2 Seated HS DB Curl Machine
75 lbs
4x6

Tweaked my left shoulder a little on my set of three and it felt like somebody hammered both rear delts down like an accordion. My Technique felt great and I was happy with a 405 triple.

"Injury taught me I need to learn how to face challenges."
-Shawn Johnson

Training 6/27/14

Assistance day @ The Gym

DB Press
25's 2x20
45's 2x20
55's 2x20

Seated HS SA Press (Seat all the way down for more of a shoulder press)
35 Each Side
3x20 Each

Rope Pressdowns
45
4x20

Tiller Curls

Kind of a wasted day, I should have really done more.

"Time you enjoy wasting, was not wasted."
-John Lennon

Training 6/26/2014

Dead @ The Gym

W/U
Foam Roll
Hip Mobility

Hang Snatch
Bar 2x3
95 3x2

Snatch Grip Deadlift (2nd Hole on Rack)
135 2x2
185 2x2
225 2x2
275 x DNF
Switched To Conventional
275 1x2
315 5x2

Front Squat
135 2x6
185 x6
Still sucks but getting better

Barbell Row
135 x10
185 2x6

A1 Seated Concentration Curls
45 3x4

A2 4-Arm Roller
Once up and Once down (sucks)

Today was alright. We moved quicky which describes why we were smoked. Plan on hitting a similar day for a couple weeks to get some progression before we test dead lift.

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."
-Benjamin Franklin

Training 6/23/2014

Squat @ "The Gym"

W/U
Foam Roll
Hip Flexor Stretch

Safety Squat Bar
Bar x6
Bar x6
135 x6
135 x6
225 3x6 (Damn this bar feels heavy!!!)

Paramount Seated Row Machine
1 Plate Each Side x20
1 Plate and 1 25 Each Side 3x10

SA Standing DB Shrug
115
2x8 Each

Neal was in a hurry and we pushed the pace a little bit today and both felt smoked. The SSB made me feel like a real weakling and 6 reps at 225 (I think actually 235 or 245 B/C of the bar weight), made me want to vomit for some reason. Were gonna work this bar for a while.

"Build up your weaknesses until they become your strong points."
-Knute Rockne

I am sure I have probably used this quote before, but I don't care, its awesome.

Training 6/22/2014

Bench @ "The GYM"

Bar x10
Bar x10
135 x10
135 x10
185 x10
225 x10
Added Slingshot
345 x5
365 x3
405 x3
Great day! Shocked myself at how fast the 405 flew up and I decided to do two more.

A1 Rope Pressdowns
35
6x20

A2 HS Curl Machine
2 25's
6x10

SA HS Seated Press (Seat all the way down to work shoulder)
25 Each Side
3x20 Each (trying to work out the kink in Chris's shoulder)

Surprised myself on bench today. I would consider it a pretty successful day.

"Success consists of going from failure to failure without loss of enthusiasm."
-Winston Churchill

Finally understood this today!

Training 6/20/2014

Dead @ "The GYM"
W/U
Foam Roll
Hip Mobility

135 x5
135 x5
185 x5
185 x5
225 x3
225 x3
275 x3
315 x1
365 x1
405 x1
455 x1
500 X DNF (Out In Front Too Far)
500 X DNF (Technique Better, But Could Not Finish)

Standing DB Row
110 3x5 Each

We did some other assistance work, but I forgot what it was. Pretty good day as I did not think my dead was anywhere near 500 and I haven't pulled that heavy lately. I fully expect to hit it soon. I have skipped logging a few workouts, but I plan on keeping a better log now as I am in pretty good shape as far as consistency goes.

"When you have expectations, you are setting yourself up for disappointment."
-Ryan Reynolds

Spoken like a true vag.

Training 5/29/2014

Squat @ "The Gym"
W/U
Foam Roll
Open Gate
Hip Flexor Stretch
3x each

Power Jumps 2x6

Squat
bar 2x3
135 x3
185 x3
225 x1
275 x1
315 x1
335 x1
365 x1 (felt high)
Weird squat day... I felt like I was 23 but my body felt 60. Starting getting some weird pains and stuff by the end of my assistance work. 365 is an absolute joke, but I haven't squatted since I tweaked by back a couple of weeks ago, and I have been inconsistent. As always I had no one to call depth or spot which always turns me into a mental midget.

A1 Bulgarian Split Squats
BW 2x6 Each (felt incorrect)

A2 SA DB Shrug
115 2x10 Each

A3 Pistol Squat
BW 1x6 Each

Getting my glute cramp back, got some weird knee pain from doing Bulgarians like an idiot. Cut it off.

"Religion's in the heart, not in the knees."
-Douglas William Jerrold

Thank God!... I have no idea what this means.

Training 5/27/14

Bench @ "The Gym" (I skipped logging a couple workouts, but they were bench training)

Bar x15
Bar x15
135 x10
135 x10
Added Slingshot
225 3x10
275 x10
315 x10

SA DB Side Raise
25 3x10 Each

A1 Reverse Dip Machine
2 Plates 3x10

A2 Hammer Strength Curl Machine
75 lbs 3x3 (ME curls I guess)

A3 French Press Machine
80 Lbs 3x10

A4 Standing DB Curls
25 3x10

The guys wanted to some mini German Volume training (not quite 10x10), whatever. Time to switch it up a little I guess. My bench seems to be steady climbing and my BW seems to be dropping VERY SLOW, but still dropping, so I'm down for whatever.

"The only routine with me is no routine at all."
-Jackie Kennedy

Training 5/12/2014

Press/Dead Day @ The Gym
Foam Roll
Open Gate 2x10 Each Leg
Hip Flexor Stretch  2x15 Secs Each
Power Jump 3x6

Push Press
Bar 3x3
95 2x3
135 2x3
185 x DNF
185 x1

Rack Pulls (Lowest Pin)
135 x8
225 x6
275 x6
315 x8

Face Pulls (Worn Out Purple Band)
3x20

A1 Tiller Curls 25 x10 Each
Harness DB Curls 25 x6 Each
Standing DB Curls 35 x5 Each

A2 SL Band Leg Ext (Worn Out Purple Band)
3x15 Each

Pretty good day hitting some stuff I don't normally do with big neezy.

“Just remember, somewhere, a little Chinese girl is warming up with your max.”
– Jim Conroy, Olympic Weightlifting Coach

This is especially true for my push press.

Training 5/7/2014

Squat @ The Gym
W/U
Foam Roll

Hip Flexor Stretch
Open Gate x10 Each
Power Jump x6
3x through each

Squat
Bar x3
135 x3
225 x3
275 3x3

A1 Standing Ab Pulldown (cable machine)
45 x20
60 x20
75 x10

A2 Seated Leg Ext Machine
60 pounds
5-6 sec eccentrics (machine sucks)

Decent day for how I've been lately. Hip still bothers me. Trying to go slow.

"Recovery begins from the darkest moment."
-John Major

Still stuck in that moment.

Training 5/1/204

Dead @ The Gym with Big Neezy
W/U
Foam Roll
Power Jump 3x6

Snatch Grip Dead (off lowest pin)
135 2x5
225 2x3
275 3x1
315 X DNF
315 x 1
315 x DNF (losing them at grip)

A1 SA DB Row (standing)
115 3x5 Each

A2 Paramount Seated Row
1 Plate Each Side
1x20
1x10
1x20

Decent day. Gotta get my lower body strength/power up. Today was a grip issue. My snatch grip was smoked. Always nice dead lifting with B.N.

"Friends show their love in times of trouble, not in happiness."
-Euripides

Training 4/28/2014

Squat @ The Gym

Foam Roll
Hip Flexor Stretch x15 Secs Each
Power Jump x6
3X

Squat
Bar x5
Bar x5
135 x3
135 x3
225 3x3
275 1x2 (Smoked it)

SLDL 4x6
225 (Increase weight next time felt super easy)

Quick one today. I noticed that between going to job interviews and other BS I haven't squatted or logged training (just benching and dead) in over a month. awesome. I had to move quickly because as always I had to get a kid off the bus. Felt fat, disgusting, and out of shape today during jumping and speed work with 225. Hip still bothering me, but technique felt good even though it should have because weight was light. Need to keep doing soft tissue work, stretching, and losing weight. GPP needs work. I thought it was getting better, but felt pathetic today.

"Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness."
-Louise Hart

Training 3/14/2014

Olympic Day @ Boost

W/U
Prone Row x10
MB Slams x10 (12Lb MB)
3 x Each

Snatch (Off Lowest Arms)
65 x3
95 x3
95 x2 (Technique Horrible on 3)
95 x3
95 x3
115 x2 (Lost The 3rd One)

HS MTS OH Row Machine
Single Arm 100LBS Each Side
1x5 Each
2x3 Each

Front Squat
Felt smoked after snatch, but came back to it for a couple sets
135 2x5 (Much harder than I thought) I suck at these.

Not a stellar day by any means

"If you have a bad day in baseball, and start thinking about it, you will have 10 more."
-Sammy Sosa

Training 3/11/14

OH Press Day @ Boost

Training Bar 2x10
65 Lbs 2x6
105 2x6
155 x1
105 x6

I can't believe my OH Press has fallen of that much.

Flat Bench DB Press
75's
1x10
1x7
weird tightening, been pressing a lot lately, decided to cut it off like a vag.

A1 MB Side Raises 2x8

A2 MB Pull Aparts 2x25

Feel like a giant pusscake today. Waste of time even trying to train. The stress monster is creeping back into my life pretty good and I want to field dress him like the filthy animal that he is.


"Adopting the right attitude can convert a negative stress into a positive one."

-Hans Selye

You sound like my wife Hans.

Training 3/9/14

Dead @ Boost
W/U
Foam Roll
Spidermans x6 Each
Band Resisted Leg Raises x10 Each
Band Resisted Hip Abductions 10 Each

SA DB Snatch
40
2x6 Each

Sumo Dead Lift
135 x3
135 x3
185 x3
225 x1
275 x1
315 x1
365 x1
405 x1 (Tied All Time PR)
315 x3

A1 HS OH Row
70 Lbs Each Side
2x10

A2 Band Resisted Shrugs
Purple Band (Standing on it)
2x15

Dog crap today. Dead was good but I had a lot more assistance work I didn't get to. Still cant figure out why my sumo is so much lover than my regular dead. I am built for sumo.

"I could fall in love with a sumo wrestler if he told stories and made me laugh. Obviously, it would be easier if someone was African-American and lived next door and went to the same church. Because then I wouldn't have to translate."
-Maya Angelou

What kind of racist message is that?

Training 3/7/14

Bench @ The Gym

Bar x15
Bar x15
135 x10
135 x10
Added Slingshot
265 1x15
1x17
1x16

Decline DB Press
50's
2x15

Straight Bar Pressdowns
45 3x20

French Press Machine
70 2x20

Curled a little bit (forearm cramp)

Good day. Felt like cardio, but my strength endurance is going up a little I guess.

"America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves."
-Abraham Lincoln

Not a lifting quote, but a synopsis of 2014 America.

Training 3/4/14

Squat Day @ Boost
W/U
Hip Mobility (Open Gate) x10 Each
Glute Bridges x10
Single Leg Tuck x10 Each
Kneeling Hip Flexor Stretch x15 Seconds
3x Each

MB OH Throw
12LB MB 3x8

Box Squat (Lowest White Plyo Box)
Bar x5
135 x5
225 x5
225 x5
245 x5
245 x5
255 x5
265 x5
Hips still feel really unstable. Particularly the right side. Overall not bad, I just still can't believe how anything over 3 reps feels like I'm running a marathon. I do feel like my GPP is getting better and I'm probably in almost as good a shape as I was in college sans all the partying.

A1  BB Good Mornings
95 3x10

A2 HS Row Machine (Seated, Seat On 6)
3 Plates Each Side
2x10
1x12

Band Resisted Face Pulls
Green Band 3x12

I feel like I should be doing MUCH more for Good Mornings, but my technique always turns into a squat morning and I felt like my chronically tight hamstrings were about to rip in half. At least that gives me a short term goal. I started a new program today, new basically meaning a much more organized program than me doing whatever I feel like whenever I feel like since that is obviously not working well. I wanted to add another exercise or two and another set of the first superset, but again, something to work for.


"Let go of yesterday. Let today be a new beginning and be the best that you can, and you'll get to where God wants you to be."
-Joel Osteen

Training 3/1/2014

Bench @ The Gym

W/U
Bar x10
Bar x10
135 x10

Added Wraps and Slingshot
265 2x15
1x17

Incline DB Press
50's
4x10

Tricep Press Downs
Machine
4x10

Bicep Curl Machine 4x3-5

French Press Machine
4x10

As always my deload week turned into a do nothing week, but it felt good to get back to some pressing with they guys at the Gym.

"Resting for me is fitness training."
-Jenson Button

Welcome to America in 2014, Jenson.

Training 2/23/14

Bench @ "The Gym" w/Big Neezy
W/U
Bar x10
Bar x10

95 x5
135 x5
185 x3
225 x1
Added SlingShot
275 x1
315 x1
365 x1
3 Board Press
315 x3 (No SS)
Not a great day, but I wanted to see where I was at as I haven't pressed heavy in a while.

A1 Standing DB Row
60's 1x14
1x11
1x11

A2 Seated Incline DB Curl
20's 2x8
25's x8

Whatever, just a blah day. At least I know where my bench is now.

"But it is possible that, in the days ahead, these years we have lived through may eventually be thought of simply as a period of disturbance and regression."
-Hjalmar Branting

Training 2/18/14

Squat Day @ Boost
 W/U

Box Squat (Lowest Box With Green Top, Just a Touch Too High)
Bar 2x5
135 x3
185 x3
225 x1
275 x1
315 x1
345 x1
375 x1
365 x1
365 x1

A1 Bulgarian Split Squats
BW 3x8 Each

A2 Purple Band Face Pulls
3x25

Trying to figure out where I am at right now. I probably had another 20lbs or so in the tank, but the box was a little high and as always I had no spotters. Now I at least know where I'm at.

"If you know the enemy and know yourself you need not fear the results of a hundred battles."
-Sun Tzu

Training 2/12/14

Dead Lift @ The GYM W/Big Neez
Warm-up
Caffeine (Massive Dose)
Foam Roll
Hip Mobility Open Gate x10 Each
Sumo Squats x10

Dead
135 x3
135 x3
225 x3
225 x3
275 x3
275 x3
315 x1
315 x1
365 x1
365 x1
405 x1
455 x DNF
455 x DNF
455 x1

Rack Pulls (3rd Pin From Bottom)
225 x5
315 x3
365 x3
315 x3

Paramount Overhead Row Machine
1 Plate Each Side x10
2 Plates Each Side 3x5
(Awkward ROM. I guess I never did the OH row, it felt weird and even with my short arms, it didn't lock all the way out at the top)

Seated DB Cleans
25's
4x6

SA Standing DB Row
115's
2x5 Each

Pretty good day today. Felt good to train with a good friend and not let all my life issues creep into my head like they have been lately. Got in more volume than normal which is good.


"I believe that one defines oneself by reinvention. To not be like your parents. To not be like your friends. To be yourself. To cut yourself out of stone."
-Henry Rollins

Training 2/10/14

Haven't been logging my training lately. I have no competition in sight and my training has only been slightly better than it has the last six months or so. Basically I have just been overlooking it, but my numbers don't seem to be phenomenal. The guys at the gym have been staying on a 3 sets of 20 program. Although I'm not  a huge fan, whatever. Its nice to have a good lifting group so I don't mind repping some weights occasionally. To date the best I've got is 250 for 2x15 and 1x20. As long as I don't get injured I'll be fine. Been putting a lot of miles on the sling shot.

Squat @ Boost
Foam Roll
Sumo Squats
Hip Flexor Stretch
(Warmed up too quick)

Box Squat (Lowest Box)
Bar x5
Bar x5
135 x5
185 x5
225 x5
245 x5
275 x4
Not my best day ever, but hip feels ok. Just tight. I need to warm up better and do more mobility work.

A1 Bulgarian Split Squats BW x4 Each (Horrible at these for some reason)
SL Pistol Squats 1x6 Each Leg

A2 Purple Band Face Pulls 2x25

120 Yard Shuttles
2x (No Time)

"Most people never run far enough on their first wind to find out they've got a second."
-William James

Training 1/14/14

GPP @ Boost

Woodway
Incline 10
Speed 2.3
15 Minutes

CII Rower
10 Minutes
1670M (I think, I forgot)

I hate this stuff, but thanks to technology I can now watch episodes of Magnum P.I. while feeling like a gay hamster on a wheel. P.S. DO NOT take caffeine pill despite being tired because I felt like I was gonna have a MI just from walking!!

    " I've always felt at home on the ocean, even as a kid. Maybe that's why I spend so much time alone on it, even on the 4th of July. I know, the Fourth should be spent with your buddies drinking beer, or eating hot dogs at the ballpark, or hoping into a potato sack race with your best girl, or barbequing in the back yard with your folks. Maybe for most Americans, but for me it's been a day to spend alone, to remember. So, here I was all alone on the ocean starting my annual Independence Day remembrance. At least I wouldn't get my fingers blown off by a cherry bomb."
-Magnum P.I.                                            

Training 1/12/14

Dead @ Boost
W/U
Foam Roll
Caffeine

MB OH Throw
3x5
12 Lb ball

Dead
135 x3
225 x3
275 x1
315 x1
365 x1
405 x1
455 x1

Rack Pulls (Lowest arm of the Olympic Rack)
225 x5
275 2x5
275 x7

Good day today. Despite being exhausted I felt an unexpected burst of energy and had a much better day than I thought considering I haven't dead lifted anything in a couple of months.

"When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself."
-Tecumseh

Training 1/10/14

Squat Day @ Boost
W/U
Foam Roll
Spidermans x5 Each
MB Slams 12lb x10
2x

Squat
Bar x6
135 x3
185 x3
225 x3
275 x1
285 x1
295 x1
315 x1
335 x1
Felt great today despite not squatting any real weight. My hip felt 95% or so, I barely felt any pain and my depth was Olympic squat style at times. I didn't feel like my technique was dialed in necessarily, but it has been a while since I squatted. I'll take it for my first day back. I'm trying to work slow enough to get back without an injury.

Recumbent Bike
10 Minutes

Smoked today. I haven't slept for a few nights, and I haven't ate healthy in years. Gotta tighten it up cause today should have been a warm-up and I felt like I haven't trained in a year.

"You may delay, but time will not."
-Benjamin Franklin 

Training 1/8/14

Press Day @ The GYM

Bench
Bar x20
135 x20
225 3x6
Felt like crap, slow, felt heavy and couldn't seem to warm up.

Incline DB Press
40's
4x15

Seated OH Press
40's
4x8

French Press Machine
4x

HS Curl Machine
4x

Horrible day. I feel like I took a year off and not a couple weeks.

"None are so old as those who have outlived enthusiasm."
-Henry David Thoreau 

Training 1/5/13

Bench @ The GYM

Bench
Bar x20
Bar x20
135 x20
Added Slingshot
225 2x20 1x15

Incline DB Press
40 Lbs
1x8
Pecs tightening up, cut it off

BO DB Row
110 2x5 each

French Press Machine
90 2x8
100 x8
110 x8

HS Curl Machine
10 half
10 3/4
10 Full Curls
3x DNF

Felt Alright. I would estimate my pec "injury" or whatever it is has healed between 90-95%. Time to do some dumb stuff... bench 5 days in a row anybody?

"Healing is a matter of time, but it is sometimes also a matter of opportunity."
-Hippocrates 

Hippocrates has always been my favorite rapper, especially his tracks with Biz Markie.