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