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