Training 11/17/2015

Bench @ X-Factor

Bench Press
135 x5
135 x5
185 x5
230 x5
265 x5
300 x5
265 x5
230 x5

A1 Blast Strap Rows
3x12

A2 Blast Strap Fat Man Rows
3x12

B1 Seated Incline Hammer Curls
20's 2x12

B2 DB Tate Presses
30's 2x12

B3 MB Resisted Front Raises
2x12 Each

Bench was great, everything else was mehhh. Extreme elbow irritation, possibly pain during the assistance work. Felt like it needed to pop or something and it was screaming. Feel a hundred years old lately. 

 

"Aging is not lost youth but a new stage of opportunity and strength."

-Betty Friedan

 

Doesn't sound like you lift much Betty...

Training 11/16/2015

Dead Lift @ VSU

Dead 
135 x5
135 x5
185 x5
225 x3
275 x3
330 x3
375 x3
425 x3
470 x1

A1 Band Resisted KB Swings
MB and a 25 x10
MB and a 35 2x10

A2 RG Cable Pulldown
135 3x10

B1 Face Pulls
Purple Band
3x10

B2 Reverse Hyper
80lbs 3x10

Great day overall. I am shocked my dead lift is coming back so fast, but I can't complain. Technique seems to be getting better too although I can not be sure since I have no one to coach me and filming myself is difficult and narcissistic. I missed a squat workout in  here somewhere in my training log, but I know it hit my training max goal of 415x1 and it felt good.

 

"I loathe narcissism, but I approve of vanity."

-Diana Vreeland

Training 11/9/2015

Bench @ X-Factor

Bench Press
135 x5
185 x3
225 x3
245 x3
280 x3
315 x3
350 x1

A1 Blast Strap Pushups
5x10

A2 Blast Strap Fat Man Rows
5x10

Good day although not much was done. I am trying to figure out why I an so fatigued lately I seem to run out of gas immediately. Hopefully my conditioning is not THAT bad, but who knows. Really good day on the bench though.

 

"Positive anything is better than negative nothing."

-Elbert Hubbard

Training 10/18-11/2

Can't find my training logs for the rest of the month... great. I know I got a bench max finally at Brett's gym and I hit 340. He said it wasn't as fast as I thought it was, but it felt good. Hit all my squat numbers for the cycle. Finished out really crappy this month, got to get it together as we are only a few weeks out from a meet. 

Dead Lift @ VSU
Foam Roll
Hip Flexor Stretch (between warm up sets)

135 x5
185 x5
225 x5
275 x5
Switched to conventional
345 x5
390 x3
435 x1
465 xDNF
Got it about a third of the way up and lost it. Felt like my traps were shrugged and the bar was a mile in front of me. Really horrible position.

A1 Band Pull Throughs
Blue Band 2x8

A2 Land Mine Barbell Row
100lbs x8
125 lbs x8

A3 Back Extensions
BW 2x8

 Ran our of gas after I dead lifted. Made a huge tactical error in how much and when I ate as I was horribly hungry during the warm up. I have no food and tried to gut it out... stupid. I am now officially on a deload week. It really has not been a great week or two and I have got to get it together. 

"From the gut comes the strut, and where hunger reigns, strength abstains."

-Francois Rabelais

What?

Training 10/17/2015

Press Day @ VSU

OH Press
Bar x10
95 x3
95 x3
135 x3
155 x3
175 x3
195 x1
Grinded it the F@#k Out!!

A1 DB Pushups
BW 5x5 (40's)

A2 Straight Arm Cable Pulldowns
30 x10
45 4x10
Stupid exercise, try something else

Seated DB Cleans
20's
3x10

Other than a recent PR on the OH press, not a great day by any means. Pecs still don't feel 100% with the elevated pressing. Gotta get it together. 

 

"Part of the western movement is this desire that we, Americans, have to keep pressing on."

-Beau Bridges

 

Agreed...

Training 10/16/2015

Squat @ VSU

Foam Roll
Magic Stretch
Hip Flexor Stretch
Strap Assisted Leg Raises

Squat
135 x3
185 x3
225 x3
255 x3
285 x3
325 x3
365 x3 (Might have been high)
405 x1

Dead Lift
320 x3
365 x3
415 xDNF 
Outta Gas

A1 Band Pull Throughs
Green Band 
5x10

A2 Land Mine BB Rows
75 lbs 
5x10

Combined days which was dumb, but overall it was a good day. Smoked myself and feel like I got stronger.

 

"I think it's my personality to overcome things, learn from them and become stronger, both personally and professionally. To be honest, I welcome those hardships."

-Hope Solo

A true inspiration to girls everywhere...

Training 10/13/2015

Bench Day @ VSU

Pin Presses
135 x3
185 x3
225 x3
260 x3
300 x3
335 x3
375 xDNF
Felt heavy as hell today and wasn't happening

A1 SA DB Bench
75 2x10 Each
65 3x10

A2 BB Row 
135 5x10

B1 Gorilla Curls
 Purple Band 5x10

B2 SA DB OH Press
35 5x10 Each

Decent day after a week of deloading where I really didn't do anything I was supposed to (again). I think at this point I need to see a psychiatrist about my deload week issues.


"Psychiatry enables us to correct our faults by confessing our parents' shortcomings."

-Laurence J. Peter

Training 10/5/2015

Combination Day @ VSU

Foam Roll
Lying Band Resisted Leg Raises 3x10
Glute Bridges 3x10
Magic Stretch 3x10 Seconds Each

Dead Lift
135 x5
185 x5
225 x5
Switched to Conventional
275 x5
335 x5
380 x3
425 x1
450 x1

OH Press
Bar 2x10
95 x5
135 x5
155x3
175 x1
185 x1

SLDL
225 
3x8

Band Pull Aparts
MMB 4x8

Really good day. I am not sure if I ever pulled a dead lift that hard. Felt like my technique was horrible and my back felt like a question mark. Took like 20 seconds to lock it out and I felt like blood eagled myself (in reference to the TV show vikings). Again, great day though. I tried several rows and between my right elbow screaming and my posterior chain feeling like I demolished it during the dead lift, it wasn't happening. Grip smoked after SLDL too. I was supposed to to 4 sets. Gotta toughen up.

 

"The great questions of the day will not be settled by means of speeches and majority decisions but by iron and blood."

-Otto von Bismarck

Training 10/1/2015

Squat @ X-Factor

Squat
135 x5
185 x5
225 x5
255 x5
295 x5
335 x3
375 x1
395 x1

Good Mornings
135 
4x8

Not a lot on paper. As always, I took too long and talked too much, but I haven't seen the X-factor crew in a while. Good squatting and everything felt pretty good today. 

 

"Listen! Clam up your mouth and be silent like an oyster shell, for that tongue of yours is the enemy of the soul, my friend. When the lips are silent, the heart has a hundred tongues."

-Rumi

Training 9/28/2015

Bench Day @ VSU

Pin Press (Pins @ 5)
Bar x15
135 x5
185 x5
225 x5
275 x5
310 x3
345 x1 (DNF 2nd one)
365 x1 (barely)

A1 Incline DB Bench
70's 4x8

A2 DB Row With Knee On Bench
75 4x8 

B1 Band Resisted Tate Curls
MB and MMB 4x8 Each

B2 Band Pressdowns
Purple Band 4x8

B3 Bent Over DB Flyes
25's 4x8

Pretty good day. Got a decent amount of sleep and it showed. Bench didn't really have a good pop, and I grinded them out more than I wanted to but it felt ok. Pec didn't hurt at all. Gonna have to start benching for real soon if I plan on competing this quarter.

 

"There are two kinds of people, those who do the work and those who take the credit. Try to be in the first group; there is less competition there."

-Indira Gandhi

 

Training 9/26/2015

Dead Lift Day @ VSU

Quick Warm-up
Foam Roll
Band Assisted Leg Lifts
Open Gate

135 x5
185 x5
225 x5
290 x5
335 x5
380 xDNF

CSR Barbell Row
135
4x6

Horrible day of dead lifting. My hamstrings were still jacked up from good mornings earlier in the week. Turns out I spent the day sick as a dog so that may have also had something to do with it. No excuses, but this morning was not a  great training session.

"Sickness is mankind's greatest defect."

-Georg C. Lichtenberg

Training 9/25/2015

OH Press @ VSU

Bar x10
95 x5
115 x5
135 x5
155 x5
135 x5

A1 Seated Band Row
Blue Band 4x12

A2 DB Front/Side Raise
15's 4x12 Each

B1 Band Pull Aparts
MMB 4x12

B2 Standing KB Bicep Curls
25lb's 4x12

Mini-Football Bar Overhead Tricep Extensions
MMB Looped Through Blue Band @ Top of Rack
4x12

Warmed up to dead lift and no F@#king way. Hamstrings are jacked up from good mornings 3 days ago!! Good mornings always do that to me. I am gonna jack my schedule all up for next week, but did a fluff and buff day today and will have to dead lift tomorrow morning. 

"Swollen in head, weak in legs, sharp in tongue but empty in belly."

-Mao Zedong

Fu#@@#ng Commie....

Training 9/23/2015

Press Day @ VSU

 Pin Presses (Pins @ 5)
Bar x10
135 x5
185 x5
235 x5
275 x5
310 x5
275 x5
235 x5

A1 Incline DB Bench
65 2x12

A2 DB Row (Knee On Bench)
70 2x12

B1 Band Resisted Tate Curls
MMB 4x12 Each

B2 Tricep Pressdowns
Purple Band 4x12

B3 Bent Over DB Flyes
20's 4x12

 Felt pec a little bit today but not bad. Getting better.

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

-Hippocrates

Training 9/22/2015

Squat Day @ VSU

Squat
135 x5
185 x5
225 x5
255 x5
295 x5
335 x4

Good Mornings
95
4x12

Not a lot on paper but it killed me. I slept horrible, had five lifting groups, and had to squeeze a workout in between groups. I am still deficient in time management. I would normally start earlier, but my first group is at 5am! I know excuses, excuses.


 

"Excuses change nothing, but make everyone feel better."

-Mason Cooley

Training 9/18/2015

Bench Day @ VSU

Pin Presses (Pins @ 5)
3 x 255
3 x 290
3 x 330
DNF x 365

OH Press
125 x3
140 x3
155 x3
175 x1

A1 Incline DB Press
50's x10
55's x10
60's x10
65's 2x10

A2 Fat Man Rows
5x3
Reps were about 3/4 reps. Pathetic

B1 Band Resisted Tate Curls
MMB 5x10 Each

B2 Band Resisted Tricep Pressdowns
Purple Band 5x10

B3 Bent Over Reverse Flyes
15's x10
20's 4x10

Pretty good day overall. Rowing still sucks I need to get waaaay stronger.

"Only the guy who isn't rowing has time to rock the boat."

-Jean-Paul Sartre

Training 9/16/2015

Squat Day @ VSU

Warm-up
Strap Assisted Leg Raises 3x10 Each
Magic Stretch 3x10 Seconds Each
Hip Flexor Stretch 3x10 Seconds Each

Squat
Bar x3
135 x3
185 x3
225 x3
275 x3
315 x3
355 x3
395 x1

A1 Good Mornings
135 3x5

A2 Barbell CSR
135 
3x10

Felt like more than it really was. Took too long of rest periods and cut my assistance work way short, but it was still a good squat day. Even the low volume and intensity on the good mornings will have me sore for two days. 

 

"The roughest part of that lifestyle is the travel and early mornings."

-Josie Maran

 

You mean the good mornings...

Training 9/9/2015

Meet Day @ VSU

Squat 405 

OH Press
185
195 xDNF

Dead
455 xDNF

I am in a weird spot because this week was supposed to be a deload, but I realized that I took too much time off last week so I am getting some new max numbers (hopefully) in the middle of the week. Squat still sucks but its slowly climbing back up. Most importantly my hips feel great and technique feels like its good and getting better. Everything else was just ok. Should have improved much more on the dead lift, but whatever. I now know where my OH press is at.

 

"Testing oneself is best when done alone."

-Jimmy Carter

Words of wisdom from the worst president ever, before 2008.

Training 9/2/2015

Bench Day @ VSU

Pin Presses (Pins on 5)
135 x5
185 x5
225 x5
275 x5
300 x5
315 x3
335 x3(Damn Spotter Touched First Two)
355 x1

A1 SA DB Bench
55 5x6 Each

A2 FG DB Row
100
5x6 Each

A3 Standing DB Bicep Curl
30's
5x8

BB Shrugs W/Straps
275 4x12 

Pec felt great. No pain or anything. Good day. Grip sucks real bad.

 

"Hold on with a bulldog grip, and chew and choke as much as possible."

-Abraham Lincoln

 

Gotta be a real quote, found in it on the interweb...

Training 8/31/2015

Combination Day @ VSU

 Squat
135 x5
185 x5
225 x5
285 x5
325 x3
360 x1
380 x1

Dead (w/Straps)
135 x5
225 x5
285 x5
330 x5
375 x2

OH Press
135 x5
145 x5
155 x5

Been busy as hell, had to combine days. Felt really good today despite being out of juice for the dead lift. 

"I don't care how busy I am - I will always make time for what's most important to me."

-Kevin Hart

From the mind of a great philosopher...

Training 8/26/2015

Bench @ VSU

W/U
Foam Roll 
Hip Flexor Stretch

Pin Presses (Arms at 5)
Bar 2x10
135 x5
185 x5
225 x5
275 x5
295 x5
305 x5

A1 SA DB Bench
45 2x6 Each 

A2 Fat Grip DB Row
100 2x6 Each

A3 Standing DB Bicep Curl
35's
2x8 

Bench was weird. pins at 4 would be a full ROM but 5 seemed like not even a half rep. Didn't feel pec at all so that may be really good. Felt good to get 300 lbs in my hands again. Just outta gas today. I don't know whats wrong with me. I seem to have a really good week and then follow it with a really crappy week. That seems to be the ebb and flow of my training this last couple of years. Mental Midget!

 

"I sport a cave-man mentality."

-Nikki Sixx

Training 8/24/2015

Squat @ VSU

W/U
Foam Roll
Supine Leg Raises x10
Glute Bridges x15
Magic Stretch x10 Secs Each
3x
Hip Flexor Stretch x15 Secs
Open Gate x10
3x

135 x5
185 x5
225 x5
245 x5
285 x5

Horrible day. Everything felt tight. Couldn't loosen it up. Thrown forward on 285. pathetic.

 

"Shave off your beard and wear a dress. You would be a great female impersonator."

-Simon Cowell

Training 8/22/2015

Press Day @ VSU

W/U
Foam Roll
Supine Leg Raises With Strap
Hip Flexor Stretch
Piriformis Stretch

OH Press
Bar 2x8
95 2x3
135 x3
145 x3
155 xDNF (Felt the pec I have been a head case about)

A1 SA Incline DB Press
25lb 4x10
30 1x10
(Testing Pec)

A2 Barbell Row
135 5x10

B1 Band Resisted Face Pulls
Purple Band 4x20

B2 Tricep Pressdowns
Purple Band 4x10

B3 Band Resisted Gorilla Curls
Black MMB 4x10

B4 Front Raises
Mini-Band 4x15 Each

Great Day. Motivation high, felt great. Need to keep eating whatever I ate!

 

"When you look at people who are successful, you will find that they aren't the people who are motivated, but have consistency in their motivation."

-Arsene Wenger

 

Training 8/21/2015

Dead Lift Day @ VSU

W/U
Foam Roll
Strap Assisted Supine Leg Raises x10
Glute Bridges x10
Hip Flexor Stretch x10 Each
 3x

Sumo Dead Lift
135 x3
185 x3
225 x3
275 x3
305 x3
Switched To Conventional
350 x3
395 x3
440 3xDNF
Used bar that was bent and it kept rolling away from me. I couldn't keep a grip on it.

A1 Band Pull Throughs
Green Band 3x15
 
A2 Seated Band Row
Blue Band 3x15

B1 KB Swing
70 x10 (2-35 lb KB's awkward feeling)
35 x15
 
B2 Band Pull Aparts
MMB 3x15

Good day other than not getting my single on the dead lift.

 

"Music has charms to sooth a savage breast, to soften rocks, or bend a knotted oak."

-William Congreve

 

Training 8/18/2015

Bench @ VSU

W/U
Foam Roll
Strap Assisted Supine Leg Raises 3x10 Each

Floor Press
Warmed up to 225 and had Drew pull the weight off me. I felt a pull in my right pec on the way down and couldn't press the weight up. Pissed.

A1 Bent Over Fat Grip DB Row
100
5x5 Each

A2 Standing DB Bicep Curl
30 lb db's
5x10

B1 SA Standing DB Side Raise
30 lb db
3x10 Each

B2 BB Shrug (Shiny Fat Grip BB)
225 x10
275 1x5 1x6
225 x12

 Pissed off today. Hopefully this is a minor cramp or something I can recover from quickly.

 

"There are some cases in which the sense of injury breeds not the will to inflict injuries and climb over them as a ladder, but a hatred of all injury."

-George Eliot

Training 8/17/2015

Squat @ VSU

W/U
Foam Roll
Supine Leg Raises 3x10 Each
Glute Bridges 3x10
Magic Stretch 3x10 Secs Each

Open Gate 3x10 Each
Hip Flexor Stretch 3x20 Each

Squat
135 x3
185 x3
225 x3
265 x3
305 x3
340 x3 (Felt High)
380 x1

A1 Back Extensions 3
BW 3x10

A2 Trap Bar Dead
225 
3x10

A3 Reverse Grip Lat Pulldown (W-Bar)
130
3x10

Pretty good day. Getting back into a routine.

 

"The secret of your future is hidden in your daily routine."

-Mike Murdock

Training 8/11/2015

Bench @ VSU

Floor Press 
135 x5
185 x5
225 x5
255 x5
265 x5
255 x5
225 x5

A1 Incline DB Press
70's
1x6
3x8

A2 Bent Over Fat Grip DB Row
85's
4x6 Each

A3 Standing DB Hammer Curl 
30's
4x6 Each 

Great day.

 

"What a great day for football, all we need is some green grass and a ball."

-Bill Shankly

Training 8/13/2015

Squat @ VSU

Warm-up (Best One Ever)
Foam Roll
Piriformis Stretch 2x10 Seconds Each
Band Resisted Supine Leg Raises 3x10 Each
Glute Bridges 3x10 EACH
Magic Stretch 3x10 Seconds Each
Hip Flexor Stretch 3x10 Seconds Each

Squat
135 x5
185 x5
225 x5
245 x5
285 x5
325 x5

Dead
135 x3
225 x3
275 x3
Switched to Conventional
305 x3
350 xDNF

Not a lot on paper but a great day overall. I blew my load on the squats and had nothing left for dead. It has been a long week of camp but I am proud that I somewhat got it done. Shattered my previous 5RM for the last year or so... maybe ever.

 

"I never race for records. The motivation to try to beat the record is not enough to continue. You have to enjoy it."

-Valentino Rossi

Training 8/3/2015

Bench @ Wake Forest

W/U 
Foam Roll
Caffeine

Bench Press
Reverse Doubled Up Mini Band
135 x5
185 x5
225 x5
275 x5
315 x3
365 x1
405 x1
365 x1

Powerblock DB Bench
102.5 x5
82.5 x10 (last 2 assisted)
82.5 x8

BB Chest Supported Row
135 x8
185 x4

Triangle Bar Band Resisted Pulldowns
3x

E-Z Bar Standing Vertimax Curl
4x6-8

Great day. Felt like more than it looks on paper, but it was a lot of fun. Just like old times. My buddy that does basketball down there just got new racks and I got to play with a gym aware system for the first time to measure my bar speed. Great time.

 

"Technology is just a tool. In terms of getting the kids working together and motivating them, the teacher is the most important."

-Bill Gates

Training 8/1/2015

Dead Lift @ X-Factor

W/U
BJJ

Sumo Dead Lift
135 x5
185 x5
225 x3
275 x2
315 x1
365 x1
410 xDNF
410 xDNF
Switched To Conventional
440 
2x1

OH Press
95 x5
135 x2
135 x3
135 x5
(Outta Gas)

A1 45 Degree Hyper
BW 4x12

A2 Band Resisted Face Pulls
Orange Band
4x20
 
 Pretty good day. Great to be deadlifting with Brett and Neal, I just gotta get my dead lift up.

 "I was really glad to see so many people come to watch sumo."
-Yokozuna Asashoryu

Training 7/29/2015

Squat @ VSU

W/U
Foam Roll
Open Gate 3x6 Each

Hang Clean High Pulls
135
3x3

Squat
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
390 x 1

A1 Belt Driven Reverse Hyper
45lbs x10
80 lbs 2x10

A2 Trap Bar Dead Lift
 225 2x10
275 x5

Decent day although my squat has dropped off big time. felt good to get it in.

Training 7/30
Did my pulling at Bretts after training.
Brett Assisted Pullups
3x5
Elitefts Orange Band Pull Aparts 4x8


"Sure, I've been called a xenophobe, but the truth is, I'm not. I honestly just feel that America is the best country and the other countries aren't as good. That used to be called patriotism." 
-Kenny Powers

Training 7/27/2015

Bench @ X-Factor

W/U
Jiu-Jitsu Class

Bench Press
Bar x10
95 x 6
135 x 6
185 x 6
225 x 6
255 x 6
275 x 6
295 x 6

Close Grip Smith Machine Pushups
Pins at 30
3x8

A1 Elitefts Orange Band Resisted Pressdowns 3x15

A2 DB Side Raises
25's
3x6

Bench was good tonight. Didn't know if it would go that well. I missed logging some workouts but everything is good now, and I am still trying to lock down a set schedule for the next few months with the season starting soon. I picked up Wendlers beyond 5/3/1 after putting it down some time ago. I think thats gonna be my new in-season program. Quick, easy, and lots of PR's to stay motivated. 

 

"Time management is an oxymoron. Time is beyond our control, and the clock keeps ticking regardless of how we lead our lives. Priority management is the answer to maximizing the time we have."

-John C. Maxwell

 

Training 7/14/2015

Squat @ X-Factor

Foam Roll
Rocking Frog Stretch x10
Piriformis Stretch

Hang Clean High Pulls
135 
5x4
 
Squat
Bar x3
135 x3
185 x3
225 x3
275 5x3
300 x3

A1  BB SLDL
225
3x8

A2 Band Resisted Ab Pulldowns
Elitefts Gray Band
3x12

Not a phenomenal day on paper, but felt good. I have taken WAAAAAAY too much time off. I think this weekend thanks to working from the mount position in BJJ class, my inner thigh area was still fatigued and squats felt as unstable at the bottom as a Mexican space shuttle. I should have went heavier on the squats as I felt much better and by the end the 300 x3 felt easy. My vacation deload has really turned into about a 3 week deload between getting ready to go, not lifting on vacation like I was gonna, and playing catch up when I got back. No excuses, (well there was 3 but whatever) felt good to be back in the saddle again.

 

"My goal is to hit the gym every day I'm on vacation. Usually I just end up sleeping and drinking beer."
-Gary Allan

Training 6/14/2015

Squat Day @ X-Factor

Foam Roll

Power Clean Pulls
135 (Too Light)
5x4

SSB Box Squat
Bar x3
150 x3
200 x3
240 x3
240 x3
260 x3
260 x3
280 x3
290 x3

Brett Assisted Neutral Grip Pullups
3x4

GHR x5

Blast Strap T-Raises x8

Monster Mini Band Pull Aparts 3x25 (Rack W/Blast Straps Was Busy)

F'ed up my back real bad a couple days ago and I have no idea how. I think I must have slept funny or something but the SSB killed it. That bar always makes me feel like a pussy and I have to gut out weight that I would never on a regular bar. Cut off the GHR after one set and waddled around the gym like an old drunkard with back pain. Also tried one set of Zerchers... not a good idea.

"In moments of pain, we seek revenge."
-Ami Ayalon

Training 6/10/2015

Dead Lift Day @ VSU

Power Jumps
3x10

Sumo Dead Lift
135 x3
225 x3
275 x3
315 2x3
315 x2
315 2x3

Front Squat (W/Straps)
135 x3
135 x4
135 3x3

Pistol Squats
(To Bench)
4x6 Each

Smoked today. my sumo is getting better and I haven't front squatted in literally years, so I suck horribly at that. Ixnayed the fat man rows. I couldn't ingest enough caffeine to get super motivated today.

"If people take anything from my music, it should be motivation to know that anything is possible as long as you keep working at it and don't back down."
-Eminem

That AND the use of prescription pills is awesome.

Training 6/8/2015

Bench Day @ X-Factor

Bar x5
135 x3
185 x3
Added Slingshot
225 x1
275 x1
315 x1
365 x1
315 x6
315 x6
315 x10

Late night lift after a looooong day. I was supposed to get a 1RM today and felt like I never got into a good groove. I cut off the assistance work due to time and motivation, sadly. I got some good reps in though and saved myself the embarrassment of not benching this week. Reps at 315 felt really good... odd. Maybe my CNS is just not used to handling any real weight.

"My advice to people today is as follows: if you take the game of life seriously, if you take your nervous system seriously, if you take your sense organs seriously, if you take the energy process seriously, you must turn on, tune in, and drop out."
-Timothy Leary

Training 6/6/2015

Squat Day @ X-Factor

SSB Box Squat
290 6x2

GHR
BW 3x5

Brett Assisted Neutral Grip Pullups
3x3

Blast Strap T-Raises
BW 3x8

Not a lot on paper, but a pretty good day. Steadily increasing my volume so I quit lifting like a part time Gold's Gym retard. Program seems to be working out well.

"I resent having to prove that I'm not a retard."
-Megan Fox

I feel ya baby girl...

Training 6/4/2015

Dead Lift Day @ VSU

Foam Roll
Open Gate 2x10 Each
Hip Flexor Stretch 2x10 Seconds Each

Sumo Dead Lift
135 2x5
225 x5
275 x5
Switched to Alt Grip
300 3x5

SL Pistol Squats
2x6 Each

Ok, Positives; my sumo seems to be feeling better, despite the crappy numbers. I feel much smoother and more comfortable pulling like that. Gutted out some great reps. Negatives; ridiculously fatigued even before I got to my work weight. Been trying to eat better and take care of myself more, I really just think lack of good sleep is killing me but... no excuses. Prematurely ejaculated today.

"I do not pray for a lighter load, but for a stronger back."

-Phillips Brooks

Training 6/2/2015

Press Day @ VSU

OH Press
Bar 2x8
95 x5
135 5x5

Close Grip Incline Press
135 x6
185 x6
225 2x4
225 2x6

BB Row
135 x12
185 2x3

DB Front Raises
20's 3x12

Decent day although it looks easier on paper than it was. I need to get more sleep as things are harder than they should be and this week sucks for me schedule wise, I barely have time to breath.

"I've got a great ambition to die of exhaustion rather than boredom."

-Thomas Carlyle

Training 5/30/2015

Squat @ X-Factor

Safety Squat Bar Box Squat
Bar x5
150 x3
200 x1
240 x1
290 x1
330 x1
350 x1
370 x1

Sledge Hammer Hits
3x10

Doesn't look like a lot on paper and probably wasn't enough, but after coaching for hours and sweating my tail off, the SSB really took it out of me. I traditionally suck on that bar, and the way I grinded out and barely got the 370, I can say with almost complete certainty that I could not have gotten even two pounds more. Smoked today.

"All reactionaries are paper tigers."
-Mao Zedong

Training 5/26/2015

Press @ VSU

OH Press
Bar 2x8
95 x5
135 x1
155 x1
165 x1
175 x1
185 x1
195 xDNF
190 xDNF

Floor Press
135 x5
225 x2 (Shoulder and Pec Pain)

Standing DB Row
Fat Grip 90's
3x6 Each

Incline SA DB Press
36 Reps
50 LB DB
1x15
1x12
1x9

Hill Sprints
1xHill
2xStairs

Pretty good day. Hill sprints killed me in the heat. Happy I did em. Cardio seems to actually be getting better.


"After climbing a great hill, one only finds that there are many more hills to climb."
-Nelson Mandela

Training 5/22/2015

Dead Lift Day @ VSU

Sumo Dead Lift
135 2x5
185 x5
225 x5
275 x5
315 2x1
Added Straps
315 2x2
365 x1

A1 W-Bar Pulldowns
4x5
165

A2 Barbell Shrugs
275 W/Straps
4x12

Grip shot today. My sumo still sucks, but I am switching to it exclusively and sticking with it no matter ow bad it is.

"My shit's fat, like a sumo, slammin dat ass. Leavin yo' face in the grass. Cause you know, I don't take a duro, lightly. Punks just jealous cause they can't outwrite me or kick that style, wicked, wild. Happy face nigga never seen me smile."
-Cypress Hill

Training 5/19+20/2015

5/19
Worked up to 300lbs x4 on squat and cut it off. Threw me forward and just felt horrible.

5/20
Bench Press
Bar x6
135 x3
185 x1
225 x1
275 x1
315 3x1

A1 Blast Strap Pushups
1x8
1x6
2x8

A2 Orange Band Tricep Pressdowns
2x10
2x10

A3 Orange Band Curls
4x10

Just a horrible couple of day. I think I am not adjusting to my new schedule this week, just a horrible job of energy and everything,

"Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success."
-C. S. Lewis

Training 5/14/2015

Training @ VCU

W/U
Band Resisted Dynamic Hamstring and Hip Stretch 3x10 Each
Lacrosse Ball Roll

Elitefts Orange Band Resisted Speed Squats
95 x3
135 x3
185 x3
225 2x2
255 2x2
275 2x1

Dead
135 x5
225 x5
275 x5
315 x4
365 x3
405 x1
455 x1
485 x DNF

Seated HS Row
3 Plates Each Side
3x8

Battling Ropes
2x30 Reps Each

Fun day. Found out I can't run with the big dogs anymore. It was awesome to see the guys again and get some training in. Squat technique felt horrible with the bands, dead lift actually felt good.

"A bone to the dog is not charity. Charity is the bone shared with the dog, when you are just as hungry as the dog."
-Jack London

Training 5/12/2015

Squat @ VSU

Open Gate 2x10 Each
Hip Flexor Stretch 3x10 Seconds Each

Squat
95 x6
135 x6
225 x6
275 x6
315 x3

OH Press
DB Warm-up
135 x1
155 x1
185 x1
135 x3

Good Mornings
135 2x5
185 2x5
135 x5

Supinated Grip W-Bar Pulldown Machine
120 x10
150 x8
165 x4 (3/4 reps)

Pretty good day. Even though my volume was low, set some recent PR's. Helps having my intern around so the room isn't dead.

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

Training 5/5/2015

Press Day @ VSU

OH Press
Bar x5
95 x 5
135 5x2

Speed Squat
255
4x3

Floor Press
135
1x5
2x8
225 x6

DB Row
Fat Grip 85's
2x8 Each
1x6 Each

Green Band Bicep Curl
3x6

Straight bitch today.

"Shave off your beard and wear a dress. You would be a great female impersonator."
-Simon Cowell

Training 5/2/2015

Fight Day Squat @ X-Factor

Cambered Bar Box Squat
155 x3
205 x3
245 x1
295 x1
335 x1
385 x1
425 xDNF

A1 Fat Man Blast Strap Rows
1x12
2x8

A2 Band Resisted Face Pulls
Elitefts Orange Band (Purple)
3x25

Band Resisted Pull Throughs
Elitefts Gray Band
3x10

On paper it was not a great day, but it was actually not bad. Smoked after ME Squats. but I still feel like I got stronger.

"If you learn from defeat, you haven't really lost."

-Zig Ziglar

Training 4/28/2015

Press Day @ VSU

OH Press
Bar 2x8
95 x5
115 2x5
135 x5
Added Wrist Wraps
135 x1

Floor Press
135 x6
185 3x6
1x5

A1 SABent Over DB Row
Fat Grip 85 2x6 Each
80 2x8 Each

A2 High Incline SA DB Press
30 Reps
45 2x12 Each
50 x6 Each

Band Resisted Bicep Curls
Green Band
3/4 Reps (Too Much Resistance, Forgot Mini-Band)
Bottom Of Jammer Towards Face
3x6

Just OK today. NO pop and little motivation for some reason. I was supposed to get some speed squatting in after the military press, but I warmed up and cut it off. Still tight and sore from this weekend and my back is tweaked from my crappy bed or something. I feel like a mental midget and I think I need a training partner or two. It may be time to face the truth that I don't train as well on my own. The older I get, the mentally softer I am getting. Meanwhile Charlie is spending every minute squatting in the bush getting stronger.

"Solitude is painful when one is young, but delightful when one is more mature."

-Albert Einstein

Training 4/25/2015

Squat @ X-Factor

W/U
Foam Roll
Sumo Squats x6
MB OH Throws 3x8

Cambered Bar Box Squats
135 2x4
185 x4
225 x4
275 x4
300 x4
225 x6

A1 Bent Over Barbell Row
150
4x8

A2 45 Degree Hyper
BW 4x10

Band Resisted TKE's
2x15 Each

Conditioning:
2x5 Min Rounds Open Mat Jiu-Jitsu

Great day even though I did not do a lot on paper. 300x4 reps smoked me, but in a good way. Also I can feel my conditioning level going up as I could have never handled 10 minutes of rolling a few weeks ago. Good day.

"Coaching is nothing more than eliminating mistakes before you get fired."

-Lou Holtz

Training 4/18/2015

Squat @ X-Factor

W/U
Foam Roll
Sumo Squats
Open Gate
MB OH Throws x5
2x Each

Cambered Bar Box Squats
135 x5
185 x5
225 x5
275 x3
275 x3
225 x5

Bench Press
135 x5
185 x5
225 x3
Added Slingshot
275 x1
315 x1
365 x1
385 x1

Band Resisted Lateral Steps
Monster MB 3x12 Each

A1 Band Resisted Tricep Pressdowns
Orange Band (Purple) 4x15

A2 Band Resisted Tate Curls
Orange Band 4x8 Each

A3 Band Resisted Face Pulls
Orange Band 4x15

Not a great day. Bench is so messed up from lack of frequency that I was almost at 90% before I realized I was too wide. Felt good though as far as bar speed and my pec doesn't hurt. Overall just meh...

"All my coaches tell me that I have been under achieving."
-Shane Warne

I feel ya playa.

Training 4/8/2015

Ball Buster Strong Man Course @ The GYM

Dead Lift 135 x8
Hang Clean 135 x6
Push Press 135 x4
Flip Small Tire
MB Slams x20
Flip Large Tire
Sledgehammer Hits x20
Flip Small Tire
Keg Clean and Press x5
Flip Large Tire
Atlas Stone Lift Right Shoulder
Atlas Stone Lift Left Shoulder
Atlas Stone Front Squat
Atlas Stone Clean and Press

Took me 8 minutes and something, but I started wearing a belt that choked me out. Fun, but I have got to improve conditioning. Closest I've come to vomiting in a while.

"Health is not valued till sickness comes."
-Thomas Fuller

Training 4/5/2015

Easter Bunny Throw Down @ X-Factor

W/U
Foam Roll
Open Gate x5 Each
MB Slams x5
3 x Each

Dead Lift
455 x1

Band Assisted Neutral Grip Pull-ups
Blue and Gray Elitefts Bands
Wide x 2.75
Narrow 1.5
Wide 2.75

A1 Glute Ham Raise
BW 3x6

A2 Shrugs
225 x10
Added Straps
315 2x10

A3 Band Curls (To Mouth)
Elitefts Orange Band 3x10

"Feed the lettuce to the bunny and eat the bunny."
-Dashiell Hammett

I believe a lifting metaphor somehow...

Training 3/26/2015

Deadlift @ VSU

W/U
Foam Roll
Glute Bridges x15
Side Lying Hip Abductions x15 Each
Caffeine

Sumo Dead Lift
135 2x3
185 x1
225 x1
275 x1
315 x1
365 xDNF

Box Squat
135 x6

Really not even a day worth recording, but I wanted to document this week as I have gone from zero to 100mph and I was trying to salvage a good sumo dead lift today. Last night took a lot out of me even though it was only two rounds. I am also starving, tired, and fatigued... but not to make excuses! I actually thought I was in store for a decent day and had enough caffeine to probably send me to the hospital but it just didn't happen. Ran out of steam on the deads and felt like I was about to catch a cramp or something on my one set of box squats. Time to take a day off and get ready for a big press day Saturday. 

"Depression begins with disappointment. When disappointment festers in our soul, it leads to discouragement."

-Joyce Meyer

Today's training has definitely allowed disappointment to fester in my soul...

Training 3/25/2014

GPP @ The GYM

Deadlift x8
Hang Cleans x6
OH Press x4
20 MB Bounces w/Partner
20 Tire Hits W/16 LB Sledge
2 Tire Flips
 x 2 Rounds

I used 135 the first round and did a high pull until the guys switched it to 95. Used 115 on the second round. Weight isn't too heavy I am just too big, tight, and immobile to rack a clean. Decided if you cant beat em, join em and gave up trying perfect hang clean technique to just do a swinging reverse curl like the rest of the guys. Still had the desired training effect. I was smoked after two rounds of this and it was good to get back out to see the homeboys at the GYM.

"It doesn't make much difference how the paint is put on as long as something has been said. Technique is just a means of arriving at a statement."

-Jackson Pollock

Training 3/24/2015

Press Day @ X-Factor
W/U Foam Roll

OH Press
Bar 2x10
95
2x3
135
4x3

Box Squat
135 x3
185 x3
240 3x3
Half as much volume as planned. Didn't feel good and just felt really loose, especially on box.

Close Grip SlingShot Bench Press
135 x6
225 3x6

A1 BB Row 
160 3x6

A2 45 Degree Hyper
Orange Band Resisted 3x8

Band Resisted Tate Curls
Mini-Band x15 Each
Elitefts Orange Band 2x6 Each

Slowly running out of gas this week and don't feel great. I put together a decent training session, but I am still nursing a pec strain and they both don't feel great. Squat was pretty good, just fatigued from the day before. I am trying to make up for lost time too much. I easily used to get away with no recovery time, now I am 32!

"Lost time is never found again."

-Benjamin Franklin

 
 

Training 3/23/2015

Squat @ VSU

W/U
Hip Mobility (Open Gate) x10 Each
Sumo Squats x10
Blue Band Pull Throughs x10
Green Band Ab Pulldowns x10
2x Each

Box Squat (12 Inch Box)
135 x2
185 x2
225 x2
275 x2
315 x2
350 x2

CG Floor Press
135 2x3
185 4x3
Cut it off after 4 sets due to still feeling slight pain in my pec.

Trap Bar Dead
295 8x1
Rested a little too long between some sets as I was coaching too.

A1 W-Bar Face Pulls
45 Lbs 
2x15
1x8

A2 Blue Band Pull Throughs
3x15 

Not a horrible day. Took a little too long as I kept getting distracted... by my job. I probably should have pushed my squat a little higher, but I still think its a recent PR as I don't have a 2RM box squat. Didn't feel 100% as these last couple days I have been groggy a little. Probably my diet as this last week has gone from bad to worse due to lack of money. Hello mcdoubles and 2 for $1 hot dogs at sheetz. Who says you need to eat organic to fuel performance!

"Everybody's got their poison, and mine is sugar."

-Derrick Rose

I bet at least he can afford REAL sugar!

Training 3/17/2015

Squat @ X-Factor

Box Squat
135 x5
185 x 3
225 x1
275 x1
315 x1
365 x1
405 x1

SS Bench
225
6x3

Dead
340 8x1
1 Minute Rest

A1 GHR
1x2
2x3

A2 Blast Strap Reverse Flyes
3x12
 
Good day. Hit a recent box squat PR with no hip/glute pain. Everything felt great. Still nursing my pec, so I took it easy on the DE benching. Deads went great although technique left a little to be desired as always.  GHR felt surprisingly good although it was really just a couple sets of a "trial" run as I haven't done them in forever.

"There are more things to alarm us than to harm us, and we suffer more often in apprehension than reality."
-Lucius Annaeus Seneca

Training 3/11/2015

Dead @ VSU

W/U
Fire Hydrants x8 Each
Spidermans x4 each

Sumo Dead Lift
OH Grip
135 2x3
185 2x3
225 x3
275 x2
315 x DNF (Lost @ Grip)
Swithed To Alt Grip
315 5x1
365 x1

A1 BB Row
135 3x8
185 1x5

A2 KB Swing
35 LB KB 4x15

No a horrible day back. My deload week has turned into like 2. Spring ball has been killing me, I know, no excuses. Gotta work on grip and get some chalk, my grip sucks. I started out my deload great hitting some KB conditioning stuff and working in some box jumps. I didn't log them.

"Excuses change nothing, but make everyone feel better."
-Mason Cooley

 

Training 2/24/2015

Bench @ X-Factor

Bar 2x15
135 x3
135 x3
185 x1
Cut it off. Pec is killing me and the couple days off didn't help it. Pathetic. I was supposed to get a 1RM today.

DE Squat
135 2x3
185 x3
240 6x3

Standing DB Row
75
2x10 Each

One step forward... two steps back.


"It's a very slow process - two steps forward, one step back - but I'm inching in the right direction."
-Rob Reiner

Training 2/22/2015

Squat @ X-Factor

135 2x3
185 x3
225 x3
275 x3
315 x3
335 x3

Bench
135 x3
185 x3
Cut it off, Pec hurts

Dead
135 x3
225 x2
275 x1

Band Pull Aparts
Monster Mini Band
4x25

Horrible day. Squat wasn't TERRIBLE, but should have been much higher. Left pec is hurting and I am seeing that on the horizon as an ongoing problem. I have no excuse for my deadlift other than pissed about the pec, let if affect me and I had no wind in my sails.

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
-Zig Ziglar

Training 2/19/2015

Dead Lift @ VSU

Sumo Deadlift
135 x3
135 x3
185 x3
225 x3
275 x1
315 x1
365 2 xDNF
I realized today how dependent I am on chalk since I didn't have any and I couldn't even get to 365 which is about 40 lbs less than what my PR should be.

Squat
Bar x10
135 x6
225 x6
245 x6

A1 DB Step-ups
Low Box
35 lb KBs
1x4 Each
2x6 Each

A2 Seated Row Machine (Palms Facing)
120 x6
165 x2
150 x4

A3 BB Shrug
275
3x6

Not the greatest day I have ever had, but a pretty good one. I was supposed to also do a DB pushup, but I nixed it because my pec is killing me like it is strained. Same feeling I had about a year and a half ago when I bombed out of a meet. Great.


"A muscle is like a car. If you want it to run well early in the morning, you have to warm it up."
-Florence Griffith Joyner

Maybe that's my problem...

Training 2/17/2015

Bench @ VSU

Bar 2x12
135 x3
225 x3
275 x3
315 x3
335 x1 (Hit J-Hook)
I am not benching here again. I cannot get set up good and the benches feel wobbly.

Lockouts
315 x5
365 x5
315 x5

DB Row
90's
3x8 Each

Cut off the assistance work. I am slowly starting to get little nagging injuries which tell me I need to eat better and adjust my training. Story of my life.


"Nutrition is also a valuable component that can help athletes both protect themselves and improve performance."
-Bill Toomey

Training 2/14/2015

Valentines Day Squat @ X-Factor

W/U
Jiu Jitsu Class

SSB Squat
bar x5
bar x5
135 x2
185 x2
225 x2
275 x2
315 x2
285 x2
275 x2
275 x1 (got loose at the bottom on the second rep and did this weird thing I've never done before where I rock back onto my heels and kinda fell sideways. I recovered, but it was really strange.

Deadlift
135 x3
225 x3
315 8x1

Good Mornings
135
3x8

Band Pull Aparts
Monster Mini Band
4x25

Pretty good day, especially considering the crappy week of training I had. We skipped bench because both of us are having elbow issues. We skipped a couple of assistance exercises, but I still feel smoked.

"Practice puts brains in your muscles."
-Sam Snead

I don't think that's science...

Training 2/10-2/13/2015

2/10
Bench
Worked up to 325 x2 for a 2RM
Horrible Day.

2/12
Dead lift up to 315. Felt horrible. Cut it off.
Horrible Day

2/13
OH Press
Bar 2x10
95 x5
135 3x5

A1 Standing DB Row (Fat Handled DBs)
105 x3 Each
105 x4 Each
105 x5 Each

A2 Tricep Rollups
20's 2x15
25's 1x15

B1 Bent Over Flyes
15's x15
20's 2x15

B2 KB Curls
25 LB KB
1x15 R
1x3 L (Elbow) (Cut It Off)

Jammer Complex 35 Lbs
3x5 Each
Rest Not Timed

Horrible, Horrible week. I felt all week like I was never warmed up. I felt cold, unmotivated, pissed (nut not enough to train hard), and I don't know what is wrong with me. Financial stress and BS at my new job are taking their toll. Just pissed off all around.

"Life is divided into the horrible and the miserable."
-Woody Allen

Heard Dat, Woody.

Training 2/8/2015

Squat @ X-Factor

W/U
Foam Roll
Piriformis Stretch
DB Hang Clean Squat
15 x6
20 x6
25 x3

Squat
Bar x3
135 x3
185 x1
225 x1
275 x1
315 x1
365 x1
405 x1
435 x1

DE Bench
135 x3
220
6x3

Dead Lift
225 x1
340
8x1

Good Mornings
95 2x6
135 x6

Band Assisted Pullups (Neutral Grip)
Double Blue Bands (Smoked)
1x4
1x5

Band Pull Aparts
Monster Mini Band
4x25

Tire Hits
2x10 (dead tired)

Great day today. I haven't been squatting heavy near as much as I should be lately so I can not complain about the 435. Depth was good, no hip pain or anything. I need to focus on siting back into the squat more. I stretched my hip flexors during the heavier sets and it seemed to work well. Still immobile as a mf'er. I almost squat morning some of the heavier reps due to my horrible shoulder mobility.

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

Tell me about it...

Training 2/4/2015

Squat @ VSU

W/U
Sumo Squats
Hip Mobility
Piriformis Stretch

Box Squat
Bar x6
135 2x6
185 x6
225 x6
255 x4
Horrible

Incline Bench Press
135 x8
185 3x8

Trap Bar Deadlift
135 x3
185 x3
225 x3
275 2x3
315 2x3
365 x3

Horrible day. Didn't feel good from the jump. I'm happy I at least got some good deadlifting in.

"Our fatigue is often caused not by work, but by worry, frustration and resentment."
-Dale Carnegie

Training 2/1/2015

Squat @ X-Factor

Reverse Band Squat
(Elitefts Orange Band)
135 x5
185 x5
225 x5
275 x3
315 x1
365 x1
405 2x1

Dead
135 x1
225 x1
275 x1
315 x1
365 x1
405 x1
455 x1
485 2xDNF

45 Degree Hyper
Orange Band Resisted
3x12


"One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity."
-Albert Schweitzer

Training 1/31/2015

Bench @ The Gym

Bar 2x15
Added Slingshot
135 10 reps
2 second pause
9 reps...
down to one rep

185
same as above 4 second pause

Added bench daddy sling shot
225
10 reps
4 second pause
1 rep
4 second pause
9 reps
4 second pause
2 reps
4 second pause
8 reps... etc

The guys at the gym are trying some crazy volume for the sake of volume stuff. Good to see em again. Basically a lockout/tricep workout due to the slingshots,

"You have to go on and be crazy. Craziness is like heaven."
-Jimi Hendrix

Training 1/24/2015

Squat @ X-Factor

Foam Roll
Hip Mobility

Cambered Bar Squat
Bar 2x6
135 x3
135 x3
225 x3
275 x3
315 6x1

Band Assisted Pullups
Blue and Green Band
1x5 Smoked

MB Resisted 45 Degree Hyper
3x12

Good day today. Haven't been doing anything lately. Smoked and tired.

"The first virtue in a soldier is endurance of fatigue; courage is only the second virtue."
-Napoleon Bonaparte

Training 1/11/2015

Bench Day @ X-Factor

Bench Press
Bar 2x15
135 x5
135 x5
Added Slingshot

Speed Bench
10x2
240

DB Pushup
70's
4x8

A1 Blast Strap Rows
BW 4x6

A2 SA DB Side Raises
30 LB DB
4x6 Each

A3 Football Bar Curls
Bar x6
Added Mini-Band For Resistance
3x6

MB Slams
18 LB MB
3x12

Pretty good day of assistance work. Nothing special. Still a little fatigued from squatting reps over 2 yesterday. I also had a little over 400mg's of caffeine today... WAAAAY too much, so I feel great!

"We have too many poisons in our diets now, like sugar and caffeine."
-Jasmine Guinness

F you!!!

Training 1/10/2015

Squat @ X-Factor

W/U
Foam Roll
Hip Mobility (Sumo Squats)

Box Squat
Bar 2x8
135 x8
240 x8
275 x4
315 x5
225 x8

Band Assisted Pullups
Green + Blue Band
3x4
Easier Feeling, Getting Better.

A1 45 Degree Hyper
BW 4x12

A2 Seated DB Cleans
20's
4x10

Pretty good day. I'm still not getting that 80% for 8 which is the goal, but fatigue wise, I felt like I got some good work in. Pullups are still a joke, but at least they are getting better.

"A joke is a very serious thing."
-Winston Churchill

Just like my pullups.

Training 1/5/2015

Bench @ The GYM

W/U
Bar 2x15
135 2x5
225 x5
Added Slingshot
300 x1
320 x1
360 x1
370 x1
380 x1
405 x1
425 x1

A1 Seated DB Cleans
2x8 20's

A2 E-Z Curl Bar
25's 2x10

Great day for bench. Thats a recent PR with the sling shot. Cut the assistance work off, my elbows are screaming in pain and I gotta figure out how to get rid of it. Overall a good day especially for being up all night at work for the first time in two weeks.

"When the year starts the objective is to win it all with the team, personal records are secondary."
-Lionel Messi

B.S....

Training 1/2/2015

Assistance Day @ The GYM

W/U
Snatch (Hang)
Bar 2x3
95
8x1

DB Pushup
70's
4x6

A1 Standing SA DB OH Press
35 3x8
40 1x8

A2 Paramount Seated Row Machine
1 Plate Each Side x12
2 Plates Each Side 2x8 1x10

Atlantis Weighted Crunch Machine
20 Lbs
3x8

Pretty good day. Just an assistance day, but moved fairly quickly and kept the heart rate up pretty good.

"I do abs every day: regular, weighted crunches and sit-ups every other day, then my obliques and my sides on the alternating day. So I'm working my core every day."
-Christopher Gorham

Sounds like an expert...

Training 1/1/2015

Dead Lift @ X-Factor

Foam Roll
Hip Mobility (Open Gate)

Sumo Dead Lift
135 x5
185 x5
225 x5
275 x1
315 x1
365 x1
410 3xDNF

Band Assisted Pullups
Blue and Green Band
2x3 (pathetic)

SSB Step Ups
12 Inch Box
4x6 Each

Band Resisted Face Pulls
Purple Band
3x20

Band Resisted Curls (Bottom Of Rack)
Mini-Band
3x20

Great day except I did not hit a sumo dead PR. Feel great though since I have been sleeping at night the last couple weeks.

"The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals."
-Melody Beattie