Bench @ X-Factor
Foam Roll
Band Pull Aparts 3x15
Bench
Bar 2x12
135 x5
185 x5
225 x5
280 x5
315 x3
350 x1
370 x DNF
Band Assisted NG Pullups
Double Blue Bands
6x6
Football Bar Press
2 Plates Each Side
6x6
Couldn't lock out the 370 for the second time this month. Guess Ill keep my numbers here until I can get it. Depressing.
"I don't want to be a passenger sitting on the bench not doing much, even in my older years."
-Frank Lampard
Thursday, April 21, 2016
Training 4/12/2016
Squat @ VSU
Foam Roll
Rocking Planks 3x6
Bottoms Up Squat 3x6
Hang Clean Pull
6x3
135
Squat
135 x5
185 x5
225 x5
265 x5
295 x5
335 x3
375 x1
400 x1
Good Mornings
135 6x6
BB CSR
135 6x6
A1 Ab Walkouts
MB 6x3 Steps Each Side w/3 Sec Hold
A2 Seated Band Row
Blue Band w/3 Sec Hold @ Bottom
6x6
Despite the fact that my squat sucks, great day.
"I was happier going back to my roots: training like men do in my hometown of Pittsburgh. Back home the guys in the gyms don't lift to look good; they're lifting to lift. They do it because they want to squat more and bench more."
-Joe Manganiello
Foam Roll
Rocking Planks 3x6
Bottoms Up Squat 3x6
Hang Clean Pull
6x3
135
Squat
135 x5
185 x5
225 x5
265 x5
295 x5
335 x3
375 x1
400 x1
Good Mornings
135 6x6
BB CSR
135 6x6
A1 Ab Walkouts
MB 6x3 Steps Each Side w/3 Sec Hold
A2 Seated Band Row
Blue Band w/3 Sec Hold @ Bottom
6x6
Despite the fact that my squat sucks, great day.
"I was happier going back to my roots: training like men do in my hometown of Pittsburgh. Back home the guys in the gyms don't lift to look good; they're lifting to lift. They do it because they want to squat more and bench more."
-Joe Manganiello
Training 4/9/2016
Squat @ VSU
Foam Roll
Quick Warm Up
Squat
Bar x5
135 x5
185 x5
225 x5
255 x5
295 x5
335 1x2 1x1 Horrible
Dead Lift
135 x5
185 x5
225 x5
265 x5
305 x5
345 xDNF
No idea whats going on today. Horrible day, couldn't do anything. Awful day. Just awful
"I criticise myself an awful lot. I do worry to the point that I don't think it's very healthy. I'm always picking my flaws. It's a terrible anxiety I have. I wish I could pretend nothing fazes me, but it does."
-Roxanne McKee
Foam Roll
Quick Warm Up
Squat
Bar x5
135 x5
185 x5
225 x5
255 x5
295 x5
335 1x2 1x1 Horrible
Dead Lift
135 x5
185 x5
225 x5
265 x5
305 x5
345 xDNF
No idea whats going on today. Horrible day, couldn't do anything. Awful day. Just awful
"I criticise myself an awful lot. I do worry to the point that I don't think it's very healthy. I'm always picking my flaws. It's a terrible anxiety I have. I wish I could pretend nothing fazes me, but it does."
-Roxanne McKee
Training 4/8/2016
Bench @ X-Factor
Foam Roll
Standing MB Y-Raises 3x12
DB Hang Snatch
4x6 Each
35 lbs
45-60 Secs Rest
Bench
Bar 2x10
135 x5
185 x5
225 x5
240 x5
275 x5
315 x3 (Outta gas, supposed to get 5)
Football Bar Press
140 + Bar x5
160 + Bar 2x5
180+ Bar 2x5
Band Assisted NG Pullups
Double Blue
5x5
A1 DB Front/Side Raise
A2 DB Hammer Curl
1x5 25's
4x5 20's (Both Exercises)
Conditioning Circuit
MB Squat To Press 18lbs x10
Tire Hits x10
3 Rounds 2:30 (Out of gas before 4th Round)
Bench felt like crap today but everything else felt great. Weird.
"No one knows his true character until he has run out of gas, purchased something on the installment plan and raised an adolescent."
-Marcelene Cox
Foam Roll
Standing MB Y-Raises 3x12
DB Hang Snatch
4x6 Each
35 lbs
45-60 Secs Rest
Bench
Bar 2x10
135 x5
185 x5
225 x5
240 x5
275 x5
315 x3 (Outta gas, supposed to get 5)
Football Bar Press
140 + Bar x5
160 + Bar 2x5
180+ Bar 2x5
Band Assisted NG Pullups
Double Blue
5x5
A1 DB Front/Side Raise
A2 DB Hammer Curl
1x5 25's
4x5 20's (Both Exercises)
Conditioning Circuit
MB Squat To Press 18lbs x10
Tire Hits x10
3 Rounds 2:30 (Out of gas before 4th Round)
Bench felt like crap today but everything else felt great. Weird.
"No one knows his true character until he has run out of gas, purchased something on the installment plan and raised an adolescent."
-Marcelene Cox
Saturday, April 2, 2016
Training 4/2/2016
Dead Lift @ X-Factor
Foam Roll
Supine Leg Raises 3x10 Each
Sumo Dead Lift
135 2x3
185 x3
225 x3
275 x3
Conventional
315 x3
365 x3
405 x1
425 xDNF
315 x3
OH Press
Bar x6
95 x3
115 x3
135 x3
155 x1
175 xDNF
Neutral Grip Pullups
Double Blue Band (Ashamed To Admit)
2x4.5
1x3.5
Conditioning Circuit
MB Squat To Press 18lb x10
Tire Hits x10
As Many As Possible in 3 Minutes
3 Rounds (2:49)
Good day. Upper body smoked from benching yesterday and I have lost a ton on my dead lift, but I barely felt my bad hamstring or back. Also felt like my glutes or hips were not engaging in the fight at all... candy asses! Pullups are sad as always, but I have decided to re-dedicate myself to the task of getting good at them. Felt like a good start.
"Glutes are power."
-Conor McGregor
Foam Roll
Supine Leg Raises 3x10 Each
Sumo Dead Lift
135 2x3
185 x3
225 x3
275 x3
Conventional
315 x3
365 x3
405 x1
425 xDNF
315 x3
OH Press
Bar x6
95 x3
115 x3
135 x3
155 x1
175 xDNF
Neutral Grip Pullups
Double Blue Band (Ashamed To Admit)
2x4.5
1x3.5
Conditioning Circuit
MB Squat To Press 18lb x10
Tire Hits x10
As Many As Possible in 3 Minutes
3 Rounds (2:49)
Good day. Upper body smoked from benching yesterday and I have lost a ton on my dead lift, but I barely felt my bad hamstring or back. Also felt like my glutes or hips were not engaging in the fight at all... candy asses! Pullups are sad as always, but I have decided to re-dedicate myself to the task of getting good at them. Felt like a good start.
"Glutes are power."
-Conor McGregor
Training 4/1/2016
Bench @ X-Factor
Foam Roll
DB Hang Snatch
35
4x6 Each
45 Secs Rest
Bench
Bar x6
135 x3
185 x3
225 x3
260 x3
295 x3
335 x3
370 xDNF (Barely, Almost locked it out)
Football Bar Bench Press
1 Plate Each Side 2x15
1 Plate and 1 Ten 1x15 1x10
CSR Scarecrows with Figure 8
3x10
5lb Weight
Good day. Not a lot on paper, but I was smoked after I pressed with everything I was worth. Should be able to hit this in a couple weeks.
"The future belongs to those who prepare for it today."
-Malcolm X
Foam Roll
DB Hang Snatch
35
4x6 Each
45 Secs Rest
Bench
Bar x6
135 x3
185 x3
225 x3
260 x3
295 x3
335 x3
370 xDNF (Barely, Almost locked it out)
Football Bar Bench Press
1 Plate Each Side 2x15
1 Plate and 1 Ten 1x15 1x10
CSR Scarecrows with Figure 8
3x10
5lb Weight
Good day. Not a lot on paper, but I was smoked after I pressed with everything I was worth. Should be able to hit this in a couple weeks.
"The future belongs to those who prepare for it today."
-Malcolm X
Training 3/29/2016
Squat @ VSU
Hang Clean Pull
95 2x2
115 2x2
135 2x2
:45-:60 Rest
Squat
135 x3
185 x3
225 x3
275 x3
315 x3
355 x2
(Awful)
A1 Good Mornings
95 3x15
A2 BB CSR
95 3x15
B1 Band Resisted Ab Walkouts
2-steps/3 sec hold
Mini-Band
2x6 Each
B2 Seated Band Row W/3 Sec Hold At Chest
MB+Purple Band
2x15
Not a very impressive day. My deload week as always turned into a do nothing week so it was rough getting back into it, especially during spring ball. Squat never felt great. No pop outta the hole, Getting thrown forward so far a couple reps felt like a squat morning. Gotta take the time to warm up better. Everything else just felt like I was out of gas. Hate the higher rep week, but I sort of got through it although again, unimpressive.
"I'm okay with being unimpressive, I sleep better."
- Mark played by actor Peter Sarsgaard
This quote comes from the movie Garden State
Hang Clean Pull
95 2x2
115 2x2
135 2x2
:45-:60 Rest
Squat
135 x3
185 x3
225 x3
275 x3
315 x3
355 x2
(Awful)
A1 Good Mornings
95 3x15
A2 BB CSR
95 3x15
B1 Band Resisted Ab Walkouts
2-steps/3 sec hold
Mini-Band
2x6 Each
B2 Seated Band Row W/3 Sec Hold At Chest
MB+Purple Band
2x15
Not a very impressive day. My deload week as always turned into a do nothing week so it was rough getting back into it, especially during spring ball. Squat never felt great. No pop outta the hole, Getting thrown forward so far a couple reps felt like a squat morning. Gotta take the time to warm up better. Everything else just felt like I was out of gas. Hate the higher rep week, but I sort of got through it although again, unimpressive.
"I'm okay with being unimpressive, I sleep better."
- Mark played by actor Peter Sarsgaard
This quote comes from the movie Garden State
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