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
Sunday, May 31, 2015
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
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
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
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
Monday, May 18, 2015
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
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
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
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
Tuesday, May 5, 2015
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.
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
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