Al's Log

[AlMohr]

Hey everyone, I'm new to this forum and I’m starting this log for a number of reasons. First being, this may help me "stay the course", second for any helpful input and thirdly to keep track of my training sessions.

A little about me: I'm 20, I live in Vegas, I've been competing for 2 yrs(220-242), I just bomb out of my last meet (California UPA meet December 6), and I'm fat...

So lets get started:

I'm in the middle of a 5/3/1 program and getting ready for 4 meets
1. Las Vegas open, USPF, April 4th, BP or PP (Haven’t decided yet)
2. Diablo Barbell summer open, UPA, June ?, Full power
3. Nevada states, WABDL, August 8, PP
4. (This one depends if I have the $) California states, APF, Full power

I’ll be going raw for awhile then progressively add gear. So I'll start with my last session

Wednesday:
Deadlift
135x2x5
225x5
315x1
355x5
405x3
455x5 PR

SSB Rounded GM
135x5
185x5
225x5
275x1
315x1
335x5 PR

Inclined GHR + purple band
3x8

GHR situps + bar on back
3x5

[AlMohr]

I'll try and organize this a little better

Saturday December, 27, 2008
Sled drag:
135x200 ft
180x2x200ft

Rev. Hyper
1x10 @ 90lbs
2x10 @ 180lbs

Close-Grip Bench: (Max=325)
barx20
135x5
185x5
225x5
working sets:
75% @ 245x5
85% @ 275x3
95% @ 305x3

DB Bench
80's 4x20

Low cable row
180x8
220x8
240x8
260x8
280x8
180x15

Barbell shrugs
225 4x15

[AlMohr]

Sunday December, 28, 2008
Sled drag:
180x3x200ft

Lat pulldown:
130x8
180 5x10

V. Row:
120 5x10

Low Box Squat (rawdog): (Max=405)
barx5
135x5
185x3
225x3
275x3
working sets:
75% @ 305x5
85% @ 345x3
95% @ 385x7 PR

Leg Press:
4 plates a side x15
5 plates a side 4x15

45 back raise:
25lb plate behind head + blue band 3x8
bwx20

Standing Banded abs:
blue band 2x10
Purple band 1x10

I suck at organizing logs, I'll get better with some experiance lol. So now I just finished the 3rd week of the 5/3/1 program. The program is basicly a 3 week ramp in percentage and then 1 week deload. In wendler's book he likes training 3 days a week, I choose 4 days a week, because 1. I hate thinking and 2. I like training more often. So far I like the program, its quite basic, but effective hats off to the author jim wendler. Next week is deload...

[AlMohr]

Deload: Week 4
Tuesday December, 30, 2008

Rev. Hyper:
3x10 @ 180lbs

Military Press:
barx10
95x5
working sets
60% @ 125x5
65% @ 135x5
70% @ 145x5

Dips:
bw 4x20,12,10,6

Hammer Strength high row:
230 4x8

Yoke circuit:
db clean, rear raise, db shrugs
2x20 reps for each

I had to go in early today so I didn't meet up with da crew and of course forgot my key to all the ****. So I had to use crappy gold's gym bars and couldn't pull the sled because I didn't have the strap. So for GPP i just did the above in 30 minutes, not great but it got this ole fatty huffin and puffin. lol

[AlMohr]

Deload: Week 4
Wednesday December, 31, 2008

Sled drag:
180x3x200ft

Lat pulldown:
130x8
180 5x10

V. Row:
130 5x10

Deadlift:
135x5
225x5
working sets
60% @ 285x5
65% @ 305x5
70% @ 335x5

SSB Rounded GM:
95x5
135x5
185x5
225x5

GHR:
3x10

supersetted w/

Decline Situps:
3x10

[AlMohr]

Deload: Week 4
Saturday January, 3, 2009 (Happy New Year!)

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

Close-Grip Bench: (Max=325)
barx20
95x2x10
135x5
working sets:
60% @ 195x5
65% @ 215x5
70% @ 225x5

DB Bench:
85's 4x20

Low cable row:
230 3x10
250 3x10

Barbell shrugs:
225 4x20

Rope Pushdowns:
90 3x30

[AlMohr]

Deload: Week 4
Sunday January, 4, 2009

Sled drag:
180x3x200ft

Lat pulldown:
130x8
180 5x10

V. Row:
130 5x10

Low Box Squat (rawdog): (Max=405)
barx2x5
95x5
135x5
185x3
working sets:
60% @ 245x5
65% @ 265x5
70% @ 285x5

Leg Press:
4 plates a side 1x8
5 plates a side 4x15

45 back raise:
25lb plate behind head + blue band 4x10


Standing Banded abs:
blue band 2x10
Purple band 2x10

[NJPWRLFTR]

everything is looking good bro,how do you like the 5/3/1 so far??

I was thinking about giving it a try..

[AlMohr]

everything is looking good bro,how do you like the 5/3/1 so far??

I was thinking about giving it a try..

Thanks dude. I really like it for raw lifting, it’s basic, easy to follow, and unless you totally butcher the program, you’re guaranteed results. As I start to get into my gear I'll go back to my regular training. But if you’re looking to get strong and gain some muscle this program delivers. Give it a try, you won’t be disappointed.

[geoffsherman]

The other thing I have noticed about the program is that it forces you to get in better shape. I trained a Sheiko style program before, but this program is more reps than I am used to and, consequently, I have noticed that it is kicking my butt from a cardio standpoint.

Al,

Not sure if you are looking to lose weight, but you might want to take your weightweekly and post it in here. That way you can keep track and see your progress. I don't want to assume you are though, just from what you posted.

[AlMohr]

The other thing I have noticed about the program is that it forces you to get in better shape. I trained a Sheiko style program before, but this program is more reps than I am used to and, consequently, I have noticed that it is kicking my butt from a cardio standpoint.

Al,

Not sure if you are looking to lose weight, but you might want to take your weightweekly and post it in here. That way you can keep track and see your progress. I don't want to assume you are though, just from what you posted.

I don't care brah, i'm fat(er) lol. I'm just trying to stay around 242 give or take, I don't want to gain or lose. I want to compete at 242 until I become elite If my weight diveates from this it will be noted.

[Darracq]

Nice work man,are you using a true max on your lifts or did you drop some weight?

[AlMohr]

Nice work man,are you using a true max on your lifts or did you drop some weight?

Thank you. I haven't done these raw lifts, minus the MP, in just a month short of a year. I usually pull sumo with briefs, box squat with briefs, and don't bench close grip. I choose these movements because I believe they'll help my weaknesses (i.e. problems with depth, struggling to get out of the hole, back strength, triceps strength and a crap deadlift!). I didn't max out to find the percents, I just threw out conservative numbers, so I could get all the reps. During the first 2 weeks I thought these numbers were way too low but looking back on it and rereading Wendler's book, going conservative is the best way to run the program. If you jump the gun you'll hit a wall quick and stagnate, if you go lighter continual progress is much more likely.

[Darracq]

Thank you. I haven't done these raw lifts, minus the MP, in just a month short of a year. I usually pull sumo with briefs, box squat with briefs, and don't bench close grip. I choose these movements because I believe they'll help my weaknesses (i.e. problems with depth, struggling to get out of the hole, back strength, triceps strength and a crap deadlift!). I didn't max out to find the percents, I just threw out conservative numbers, so I could get all the reps. During the first 2 weeks I thought these numbers were way too low but looking back on it and rereading Wendler's book, going conservative is the best way to run the program. If you jump the gun you'll hit a wall quick and stagnate, if you go lighter continual progress is much more likely.


Cool. i started wit 90% of my true maxes, i hate doing reps but i hope it pays off.

[geoffsherman]

I don't care brah, i'm fat(er) lol. I'm just trying to stay around 242 give or take, I don't want to gain or lose. I want to compete at 242 until I become elite If my weight diveates from this it will be noted.

My bad, I misread your earlier post. Good weights and I think you will find that will really help your weakpoints with your exercise selection. One thing, if you are having problems out of the hole, is to try belt squats. Someone else gave me that as a recommendation and I am trying it nw.

[AlMohr]

Cool. i started wit 90% of my true maxes, i hate doing reps but i hope it pays off.

It will!


My bad, I misread your earlier post. Good weights and I think you will find that will really help your weakpoints with your exercise selection. One thing, if you are having problems out of the hole, is to try belt squats. Someone else gave me that as a recommendation and I am trying it nw.

That’s cool. I think these movements helped, but I won’t know for sure until I go back to my regular lifts (Which won’t be for another 8 weeks). I love belt squats, they’re the best deload movement for squats in my opinion. I may throw those in as assistance, thanks for the idea. I think by doing raw low box squats it’s obviously helping strength and comfort(if that makes any sense)in the hole and also builds more explosiveness out of the hole by stopping the eccentric/concentric cycle.

[AlMohr]

Phase II: Week 1
Tuesday January, 6, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

Military Press: (Max= 215)
barx10
95x5
135x5
working sets
75% @ 165x5
80% @ 175x5
85% @ 185x8 PR

Weighted Dips:
45lbs 4x8

Hammer Strength high row:
250 4x8

DB Shoulder Raise Complex:
20's 3x10

This starts my second cycle of the 5/3/1. I've kept the main movements the same, but switched up some of the assistance work.

[NJPWRLFTR]

Awsome bro,strong pressing right there..

[AlMohr]

Awsome bro,strong pressing right there..

Thanks brah

[Coke]

Props on the efforts man, doing great.

[AlMohr]

Props on the efforts man, doing great.

thank you

[Darracq]

Nice work, Do you feel stong coming off the deaload week, i hate the thought of that after already lifting not so heavy, i am sure it will pay off later in the cycles.

[AlMohr]

Nice work, Do you feel stong coming off the deaload week, i hate the thought of that after already lifting not so heavy, i am sure it will pay off later in the cycles.

thanks. I feel stronger and more refreshed, but your right deload weeks are kind of boring lol. But they are a must!

[geoffsherman]

Good job on the pressing Al. It looks like you are really making some good gains....

[AlMohr]

Good job on the pressing Al. It looks like you are really making some good gains....

thanks

Phase II: Week 1
Thursday January, 8, 2009

Sled drag:
180x3x200ft

Lat pulldown:
130x8
180 5x10

V. Row:
130 5x10

Deadlift: (Max= 500)
135x2x5
225x5
275x1
315x5
Working sets:
75% @ 375x5
80% @ 405x5
85% @ 425x8 PR

Suspended SSB Rounded GM:
95x5
135x5
185x5
225x5
275x1
315x5

GHR + Green Band:
4x8

Decline Situps + 10lbs behind head:
4x8

[Coke]

Those are some solid lifts dude, nice job.

[AlMohr]

Those are some solid lifts dude, nice job.

Thanks

[AlMohr]

Phase II: Week 1
Saturday January, 10, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
2x10 @ 180lbs

Close-Grip Benchpress: (Max= 335)
barx10
95x5
135x5
185x5
225x1
working sets:
75% @ 245x5
80% @ 265x5
85% @ 285x7 PR

DB Bench:
100's 10,9,8,7

Hammer Strengh Low row:
230 6x10

DB shrugs:
80x20
85x20
95x20
105x20

Rope Pushdowns:
60 3x15

GHR Sit-ups:
bw 3x10

Felt a little off today, although I still managed to get a PR in the bench, everything else went slow. I really need to bring up my db bench, those numbers are crap. Also I will add in extra ab work on upper body days, this has been something that has always lagged and by increasing the overall volume it should get better.

[johnnyo_99]

look'n good, nice bench numbers

[AlMohr]

look'n good, nice bench numbers

Thanks

Phase II: Week 1
Sunday January, 11, 2009

Sled drag:
180x3x200ft

Lat pulldown:
130x8
180 5x10

V. Row:
140 5x10

Low Box Squat (rawdog): (Max=435)
barx10
145x5
195x5
235x5
285x5
working sets:
75% @ 325x5
80% @ 345x5
85% @ 365x10 PR

Leg Press:
4 plates a side 1x8
6 plates a side 4x10

45 back raise:
35lb plate behind head + blue band 4x8
bwx20

Standing Banded abs:
Green band 4x10

[Darracq]

Nice work AL.

[geoffsherman]

Great job on the low box squats. I think you are sandbagging on your max ;)

[Coke]

Great efforts this weekend bro.

[AlMohr]

Nice work AL.

thank you


Great job on the low box squats. I think you are sandbagging on your max ;)
thanks. It seems that way, but i think I'll stick with these for the current cycle then change it up. Next cycle I plan to do a little math... Wendler or someone came up with a formula to project max weights for the 5/3/1. you take the numbers off your set with 95%. so say I did 200x5 @ 95%.
Heres da math (200x5x0.03+200= new max @ 230) so it's weight x reps x 0.03 + weight
I'll try this next cycle and give some feedback.


Great efforts this weekend bro.

thanks, all weekends require great effort!

[Darracq]

I think it is 90% take 90% of your true max and then figure 75,80,85 and on % of that.

[AlMohr]

I think it is 90% take 90% of your true max and then figure 75,80,85 and on % of that.

Yes the book states this, but I'm talking about reramping the weights for the next cycle.

Phase II: Week 2
Tuesday January, 13, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw 4x10

Military Press: (Max= 215)
barx10
95x5
135x5
working sets
80% @ 175x3
85% @ 185x3
90% @ 195x5 tie for PR

Weighted Dips:
45lbs 4x10

Hammer Strength high row:
250 4x8

DB Shoulder Raise Complex:
20's 3x10

[Coke]

Sold session overall guy.

[AlMohr]

Sold session overall guy.

thank you

Phase II: Week 2
Thursday January, 15, 2009

Sled drag:
180x3x200ft

Lat pulldown:
130x8
180 5x10

V. Row:
150 5x10

Deadlift: (Max= 500)
135x5
185x3
225x3
275x3
315x3
365x1
Working sets:
80% @ 405x3
85% @ 425x3
90% @ 455x7 PR

Suspended SSB Rounded GM:
135x5
225x5
335x5

GHR + Blue Band:
4x8

Decline Situps + 10lbs behind head:
4x8

Hammer Curls:
45 3x8
25 1x20

[Darracq]

Nice deadlifting, I hate rep on deads,

[Coke]

Liking them deads, props on the new PR.

[AlMohr]

Nice deadlifting, I hate rep on deads,
thanks, yeah my biggest thing is running out of air, sometimes it feels like i'am goin pass out

Liking them deads, props on the new PR.
thanks brah

[AlMohr]

Phase II: Week 2
Saturday January, 17, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw 4x10

Close-Grip Benchpress: (Max= 335)
barx20
95x10
135x5
185x5
225x3
working sets:
80% @ 265x3
85% @ 285x3
90% @ 305x5 PR

DB Bench:
100's 4x10

Hammer Strengh Low row:
270 6x10

DB shrugs:
105 4x20

[Chris Rodgers]

Nice lifting Al! It looks like from your last deadlift and closegrip sessions, those maxes will definitely be up next time you test. 455x7 is sick.

[NJPWRLFTR]

Nice!!

[Coke]

Very nice.

[AlMohr]

Nice lifting Al! It looks like from your last deadlift and closegrip sessions, those maxes will definitely be up next time you test. 455x7 is sick.

Thanks, I hope so


Nice!!

Thanks


Very nice.

Thanks

Phase II: Week 2
Sunday January, 18, 2009


Sled drag:
180x3x200ft

Lat pulldown:
130x8
190 5x10

V. Row:
150 5x10

Low Box Squat (rawdog): (Max=435)
barx10
145x5
195x5
235x3
285x3
325x1
working sets:
80% @ 345x3
85% @ 365x3
90% @ 395x7 PR

Leg Press:
5 plates a side 1x8
6 plates a side 4x10

45 back raise:
bar on back + blue band 4x10

Standing Banded abs:
Green band 4x10

[Coke]

Lookin super guy, especially the combination of box squats and leg presses.

[AlMohr]

Lookin super guy, especially the combination of box squats and leg presses.

Thanks

Phase II: Week 3
Tuesday January, 20, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw 4x10

Military Press: (Max= 215)
barx10
95x5
135x5
working sets
75% @ 165x5
85% @ 185x3
95% @ 205x4 PR

Weighted Dips:
45lbs 4x12

Hammer Strength high row:
250 4x8

DB Shoulder Raise Complex:
20's 3x10

[Coke]

Wow man, always managing to pull off another PR somewhere.

[AlMohr]

Wow man, always managing to pull off another PR somewhere.

Thanks. The reason for so many PR's is I've never really done these movements for max reps. I've never really done much militarys, cgbp, or low box squats for max reps and weights since this program. This flurry of PR's will level off soon.

[AlMohr]

Phase II: Week 3
Thursday January, 22, 2009

Sled drag:
180x3x200ft

Lat pulldown:
130x8
190 5x10

V. Row:
150 5x10

Deadlift: (Max= 500)
135x5
225x5
275x1
315x1
Working sets:
75% @ 375x5
85% @ 425x3
95% @ 475x5 PR

Suspended SSB Rounded GM:
135x5
185x5
225x5
275x1
315x1
365x5

GHR + Green Band:
4x10

Decline Situps + 10lbs behind head:
4x8

Hammer Curls:
45 2x8
25 1x20

[Coke]

Good stuff throughout man, liking them deads and GMs.

[Darracq]

Every body is hitting deadlift prs lol. I wish i could do 475 just once.

[AlMohr]

Good stuff throughout man, liking them deads and GMs.
Thanks


Every body is hitting deadlift prs lol. I wish i could do 475 just once.
You'll get there soon enough

Phase II: Week 3
Saturday January, 24, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw 4x10

Close-Grip Benchpress: (Max= 335)
barx20
135x5
185x5
225x5
working sets:
75% @ 255x5
85% @ 285x3
95% @ 315x3 PR

DB Bench:
105's 4x10

Hammer Strengh Low row:
270 6x10

DB shrugs:
115 4x20

Rope Pushdowns:
3x20 60lbs
superset with:
Facepulls:
3x20 60lbs

[NJPWRLFTR]

Strong PR Bro!

Hey man i was wondering how the sled dragging is working for you?

[AlMohr]

Strong PR Bro!

Hey man i was wondering how the sled dragging is working for you?

Thanks. I can't really say how much it's done since I've done it since I started. I used to pull it after I finished workouts twice a week, then added 2 more days of pulling, then done before the workout lighter then heavier (done slowly over the course of 2.5 yr). What I can tell you is I constanatly get stronger, is it the sled? who knows, who cares. I do it to get warmed up and have some sort of conditioning. Powerlifters need some sort of conditioning, the sled just happens to be easy to set up for me.

[geoffsherman]

I found that using the Prowler and doing intervals have made iteasier for me to handle the 5/3/1 program. I think 5/3/1 requires more conditioning versus other programs where the primary and assistance work is typically very low rep.

[AlMohr]

I found that using the Prowler and doing intervals have made iteasier for me to handle the 5/3/1 program. I think 5/3/1 requires more conditioning versus other programs where the primary and assistance work is typically very low rep.

Excellent point, conditioning is key

Phase II: Week 3
Thursday January, 22, 2009

Sled drag:
180x3x200ft

Lat pulldown:
130x8
190 5x10

V. Row:
150 5x10

Low Box Squat (rawdog): (Max=435)
barx10
145x5
195x5
235x5
285x3
working sets:
75% @ 325x5
85% @ 365x3
95% @ 425x4 PR

Leg Press:
6 plates a side 4x10

45 back raise:
bar on back + blue band 4x8 (2 sec. hold at top) these killed me, my back is so pumped!

Standing Banded abs:
Green band 6x10

[geoffsherman]

Great job Al. Clearly your squat PR is about to fall since you are doing 4 reps at just 10 lbs less. How long have you been doing 5-3-1?

[Coke]

Solid new PRs for both days bro.

[AlMohr]

Great job Al. Clearly your squat PR is about to fall since you are doing 4 reps at just 10 lbs less. How long have you been doing 5-3-1?

Thanks, 425 is not 95% of 435, I bumped it up quite a bit.


Solid new PRs for both days bro.

Thanks

Phase II: Week 4
Tuesday January, 27, 2009 deload magic week!

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x10

Military Press: (Max= 215)
barx20
95x5
working sets
60% @ 135x5
65% @ 145x5
70% @ 155x5

Dips:
bw 4x20

Hammer Strength high row:
180 4x10

DB Shoulder Raise Complex:
20's 3x10

Rope Pushdowns:
3x20 50lbs
superset with:
Facepulls:
3x20 50lbs

For the next 4 week phase I will drop raw squats and throw on my briefs. I have a full meet in june and will slowly start feeling heavy weight. I also order a super katana to bench with on april 4. I'm doing a bench only meet and will probabley throw that on from time to time next phase. After the next cycle I'll drop the 5/3/1 and go back to my old training to peak.

[Coke]

Way to cycle the training in order to peak at the right time.

[AlMohr]

Way to cycle the training in order to peak at the right time.

thanks

[Darracq]

nice work man, i ever could seem to get anything out of my briefs, maybe i just need to figure out how to get caryover.

[AlMohr]

nice work man, i ever could seem to get anything out of my briefs, maybe i just need to figure out how to get caryover.

If you get the right type and size, you should get alot out of them. What kind did you get?


Phase II: Week 4
Thursday January, 29, 2009 deload magic week!

Sled drag:
180x3x200ft

Chest Supported Rows:
70 5x10

Lat pulldown:
130x8
190 5x10

V. Row:
150 5x10

Deadlift: (Max= 500)
135x5
225x5
275x5
Working sets:
60% @ 315x5
65% @ 335x5
70% @ 365x5

GM:
135 4x5

GHR:
4x10

Decline Situps:
3x10

Hammer Curls:
45 3x10
25 1x20

[Coke]

Good deal Al, you drag that sled every time out before going through the efforts.

[AlMohr]

Phase II: Week 4
Saturday January, 31, 2009 deload magic week!

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x10

Close-Grip Benchpress: (Max= 335)
barx20
135x5
185x5
working sets:
60% @ 215x5
65% @ 225x5
70% @ 235x5

DB Bench:
110's 4x10

Hammer Strengh Low row:
180 4x10

[AlMohr]

Phase II: Week 4
Sunday Feburary, 1, 2009 deload magic week!

Sled drag:
180x3x200ft

Chest Supported Rows:
90 3x10

Lat pulldown:
190 5x10

V. Row:
150 5x10

Free Squat (rawdog): (Max=435)
barx10
145x5
195x5
235x5
working sets:
60% @ 265x5
65% @ 285x5
70% @ 305x5

Leg Press:
6 plates a side 4x10

45 back raise:
4x20

Standing Banded abs:
Green band 6x10

[AlMohr]

Good deal Al, you drag that sled every time out before going through the efforts.

Thanks

[Coke]

Nice job back-to-back man.

[AlMohr]

Nice job back-to-back man.

thanks


Phase III: Week 1
Tuesday Feburary, 3, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x10

Military Press: (Max= 225)
barx20
95x5
135x5
working sets
75% @ 165x5
80% @ 175x5
85% @ 195x6 PR

Weighted Dips:
90lbs 4x8

Hammer Strength high row:
270 4x8

Facepulls:
5x20 120lbs

Rope Pushdowns:
3x40 50lbs

[Coke]

Way to step to it dude, doing great.

[AlMohr]

Way to step to it dude, doing great.

Thanks coke

No Training today, I feel pretty sick. I can't sleep worth carp and can't hold anything down. Hopefully I'll be back at it this weekend and just continue on.

[Darracq]

If you get the right type and size, you should get alot out of them. What kind did you get?


Phase II: Week 4
Thursday January, 29, 2009 deload magic week!

Sled drag:
180x3x200ft

Chest Supported Rows:
70 5x10

Lat pulldown:
130x8
190 5x10

V. Row:
150 5x10

Deadlift: (Max= 500)
135x5
225x5
275x5
Working sets:
60% @ 315x5
65% @ 335x5
70% @ 365x5

GM:
135 4x5

GHR:
4x10

Decline Situps:
3x10

Hammer Curls:
45 3x10
25 1x20


I have preditors. and they are tight as hell. took 30-40 min to get in them.just dont seem to do anything. maybe i need to sit back more.

[AlMohr]

I have preditors. and they are tight as hell. took 30-40 min to get in them.just dont seem to do anything. maybe i need to sit back more.

Preds should give you quit a bit. The first couple of times in new briefs they're always tight, they'll break in over time. If not get the next size up. You also want to make sure they're properly seated, suit slippers and spandex underwear should help. To get anything out of them I suggest using a box at first. Sitting way back and keeping the knees out will really get the materila nice and tight. Don't mess your form up to get down, just be pateint.

[AlMohr]

Went in today, but still felt like crap. I'll just restart the cycle next week since I'm only one week in.

[AlMohr]

Phase III: Week 1
Tuesday Feburary, 10, 2009

Sled drag:
180x3x200ft

GHR Sit-ups:
bw+ 10lb plate 4x10

Military Press: (Max= 225)
barx20
95x5
135x5
working sets
75% @ 165x5
80% @ 175x5
85% @ 195x4

Weighted Dips:
90lbs 4x5

Hammer Strength high row:
270 4x8

Facepulls:
5x20 120lbs

Rope Pushdowns:
4x25 60lbs

I'm finally back in the game! I lost around 10 lbs and it showed. I missed my last rep on mp, but I'm gambling that will improve soon. I still have problems getting food down and am basically force feeding myself. All will be well soon enough...

[Coke]

Way to keep in it man, got to reach those goals, lol.

[AlMohr]

Way to keep in it man, got to reach those goals, lol.

thank you

Phase III: Week 1
Thursday Feburary, 12, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
70 5x10

Lat pulldown:
130x8
190 5x10

V. Row:
150 5x10

Deadlift: (Max= 535)
135x5
225x5
275x5
315x3
365x1
Working sets:
75% @ 405x5
80% @ 425x5
85% @ 455x3 (purely disgusted with myself)

SSB GM:
135x5
185x5
225x5
275x5
315x5

GHR:
4x10 +green band

Leg Raises:
4x10 + 15lb db

Hammer Curls:
45 3x10
25 1x20

[Coke]

Chill out, 455 x 3 deads are real cool guy, lol.

[AlMohr]

Chill out, 455 x 3 deads are real cool guy, lol.

thanks dude

Phase III: Week 1
Saturday Feburary, 14, 2009

Sled drag:
180x3x200ft

GHR Sit-ups:
bw+ 10lb plate 4x10

Close-Grip Benchpress: (Max= 345)
barx20
135x5
185x5
225x5
working sets:
75% @ 255x5
80% @ 275x5
85% @ 295x4
add 4 board
315x5
345x5
365x3

DB Bench:
105's 4x10

Cable row:
200x10
240 4x10

BB Shrugs:
135x10
225 4x20

Rope Pushdowns:
60 4x25

[Coke]

Wow, super close grips bro - ace workout in general.

[AlMohr]

Wow, super close grips bro - ace workout in general.

thanks, just try'n too get back

Phase III: Week 1
Sunday Feburary, 15, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
70 5x10

Lat pulldown:
190 5x10

V. Row:
150 5x10

Box Squat: (Max= 535)
barx10
145x5
195x5
235x5
285x3
315x1
add metal pro brief
365x2
working sets:
75% @ 405x5
80% @ 425x5
85% @ 455x5

45 back raise:
bar + blue band 4x8
bwx30

Standing Banded abs:
Green band 4x10

Tried to get into my new BOSS briefs which are 46, but the leg seems waaaay to tight. I spent 30 minutes with 3 guys trying to get them on, brutal. Had to cut out leg press becuase of it.

[Coke]

Not envious at what you had to go through with them briefs...looks nice in here dude.

[AlMohr]

Not envious at what you had to go through with them briefs...looks nice in here dude.

Yeah it sucked, but I've got to get in them somehow

Phase III: Week 2
Tuesday Feburary, 17, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x10

Military Press: (Max= 225)
barx20
95x5
135x5
working sets
80% @ 175x3
85% @ 195x3
90% @ 205x3

Weighted Dips:
90lbs 4x8

Hammer Strength high row:
270 4x8

Facepulls:
5x20 130lbs

Rope Pushdowns:
4x25 60lbs


My weight is still down 10lbs, about 230. I noticed some strengh loss, but I'll come back. Had a burrito and milk for dinner, I highly suggest this meal :)

[Coke]

Session is looking damn good Al.

[AlMohr]

Session is looking damn good Al.

thanks buddy

Phase III: Week 2
Thursday Feburary, 19, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
70 5x10

Lat pulldown:
190 5x10

V. Row:
150 5x10

Deadlift: (Max= 535)
135x5
225x5
315x3
365x1
Working sets:
80% @ 425x3
85% @ 455x3
90% @ 475x3

SSB GM:
135x5
185x5
225x5
275x5
315x1
365x5

GHR:
4x8 + Blue band

Seated Cable Abs:
80 2x15
100 2x15

Hammer Curls:
50 3x8
30 1x20

[Coke]

See the numbers climbing up, props.

[Strong(er)]

Good Work!

[geoffsherman]

Well done Al. You will be back after it in no time.

[AlMohr]

See the numbers climbing up, props.


Good Work!


Well done Al. You will be back after it in no time.

Thanks guys

Phase III: Week 2
Saturday Feburary, 21, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x10

Close-Grip Benchpress: (Max= 345)
barx20
135x5
185x5
225x5
working sets:
80% @ 275x3
85% @ 295x3
90% @ 315x2
add 4 board
345x5
365x5
405x5
435x3

DB Bench:
110's 3x10

Cable row:
200x10
240 5x10

BB Shrugs:
135x20
225x10
245 4x20

[Coke]

Killer work on the bench man, nice job throughout.

[AlMohr]

Killer work on the bench man, nice job throughout.

Thank you

Phase III: Week 2
Sunday Feburary, 22, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
70 5x10

Lat pulldown:
190 5x10

V. Row:
150 5x10

Box Squat: (Max= 535)
145x5
195x5
235x5
285x3
315x1
add metal pro brief
365x2
working sets:
80% @ 425x3
85% @ 455x3
90% @ 475x5 PR

Front Squat:
145x5
195x5
235x5
285x3

45 back raise:
bar + blue band 4x8
bw 2x30

Standing Banded abs:
Green band 6x10

standing jump onto 47ish in box (as always someone was running thier mouth so we had a little competition to see who could jump onto the reverse hyper with mats. We all banged our shins up good, but me and another did it after like 6 tries... fat men can't jump lol)

[Strong(er)]

strong pr dude

[Coke]

New box squat PR is awesome, liking them front squats too.

[AlMohr]

strong pr dude


New box squat PR is awesome, liking them front squats too.

Thanks

Phase III: Week 3
Tuesday Feburary, 24, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x10

Military Press: (Max= 225)
barx20
95x5
135x5
working sets
75% @ 175x5
85% @ 195x3
95% @ 215x3 PR

Weighted Dips:
100lbs 4x5

Hammer Strength high row:
270 4x10

Facepulls:
5x20 130lbs

Rope Pushdowns:
4x25 70lbs

[Coke]

Great show of strength everywhere, nice job.

[AlMohr]

Great show of strength everywhere, nice job.

Thanks Coke

[johnnyo_99]

killer work!

[AlMohr]

killer work!

Thanks!

Phase III: Week 3
Thursday Feburary, 26, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
80 5x10

Lat pulldown:
190 5x10

V. Row:
150 5x10

Box Speed Squat + Green Bands:
barx10
135x3
185x3
225x3
add metal pro breifs:
275 5x2

Deadlift: (Max= 535)
135x5
225x5
315x3
Working sets:
75% @ 405x5
85% @ 455x3
95% @ 505x2 PR

SSB GM:
135x5
185x5
225x5
275x5
315x3
365x1
405x3

GHR:
4x10 + Blue band

Seated Cable Abs:
80 4x120

Hammer Curls:
55 3x8
30 1x20

[Coke]

That session is huge dude, props!!

[AlMohr]

That session is huge dude, props!!

thanks

Phase III: Week 3
Saturday Feburary, 28, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

Close-Grip Benchpress: (Max= 345)
barx20
135x5
185x5
225x5
working sets:
75% @ 255x5
85% @ 295x3
95% @ 325x1
add 4 board
315x5
365x5
405x3
455x1


Cable row:
200x10
240 3x10

felt tired and beat up so I stopped here

[Coke]

Wow, them close grips have got to be new PRs.

[AlMohr]

Wow, them close grips have got to be new PRs.

Thanks, unfortunatly they are not PRs

Phase III: Week 3
Sunday March, 1, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
80 5x10

Lat pulldown:
190 5x10

V. Row:
160 5x10

Box Squat: (Max= 535)
145x5
195x5
235x5
285x3
325x3
375x1
add metal pro brief
working sets:
75% @ 415x5
85% @ 455x3
95% @ 515x3 PR

Hack Squat:
2 plate 1x10
4 plate 1x10
6 plate 2x10

45 back raise:
bar + blue band 4x10

Standing Banded abs:
Green band 5x10

[Coke]

Big time box squats bro.

[AlMohr]

Big time box squats bro.

Thanks brah

Phase III: Week 4 Deload
Tuesday March, 3, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 10lb plate 4x12

Military Press: (Max= 225)
barx20
95x5
working sets
60% @ 135x5
65% @ 145x5
70% @ 155x5

Hammer Strength high row:
180 4x10

Facepulls:
5x20 160lbs

Rope Pushdowns:
4x25 70lbs

[geoffsherman]

Looking good Al.

[Coke]

Doing fine overall guy, make no mistake.

[AlMohr]

Looking good Al.


Doing fine overall guy, make no mistake.

thanks

Phase III: Week 4 deload
Thursday March, 5, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
80 5x10

Lat pulldown:
200 5x10

V. Row:
160 5x10

Box Speed Squat + Blue Bands:
barx10
135x3
185x3
225x1
add metal pro breifs:
275 5x2

Deadlift: (Max= 535)
135x5
225x5
Working sets:
60% @ 315x5
65% @ 345x5
70% @ 365x5

SSB GM:
135x5
185x5
225x5

GHR:
4x10

Seated Cable Abs:
80 4x120

Hammer Curls:
50 3x10
30 1x20

[Coke]

Like clockwork in here man, way to be stepping to it.

[AlMohr]

Like clockwork in here man, way to be stepping to it.

Thanks coke

Phase III: Week 4 deload
Saturday March, 7, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 25lb plate 4x10

Close-Grip Benchpress: (Max= 345)
barx20
135x5
185x5
working sets:
60% @ 205x5
65% @ 225x5
70% @ 245x5

DB Bench:
60's x20
70's x20
80's x20

Cable row:
180 6x10

BB Shrugs:
135x20
225 2x20

Rope Pushdowns:
4x25 70lbs

[Coke]

Upper body day is solid along with the sled drags guy.

[AlMohr]

Upper body day is solid along with the sled drags guy.

thanks, hopefully the work will be realized

Phase III: Week 4 deload
Sunday March, 8, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
80 5x10

Lat pulldown:
200 5x10

V. Row:
160 5x10

Box Squat:
145x5
235x5
325x3
375x1
415x1
add metal pro brief
455x1
505x1
add metal ace squatter straps down
555x1
595x1
645x1
(just testing my equipment for the band cycle i'll be running in two weeks. Had no problems with the weight and kept it lighter to prepare)

Hack Squat:
4 plate 1x10
6 plate 1x10
7 plate 1x10
8 plate 1x10

45 back raise:
bar + blue band 4x10
bwx30

Standing Banded abs:
Blue band 4x8

[T o m m Y]

sick box squats man!

[Coke]

sick box squats man!

No kidding - :thumbup:

[AlMohr]

sick box squats man!


No kidding - :thumbup:

Thanks guys

Phase IV: Week 1
Tuesday March, 10, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 25lb plate 4x10

Military Press: (Max= 225)
barx20
95x5
135
working sets
75% @ 165x5
80% @ 175x5
85% @ 195x5

Hammer Strength high row:
230 4x10

DB Fly:
20's 1x10
40's 4x10

Machine Shrugs:
4 plates 4x10

Rope Pushdowns:
4x25 70lbs

[T o m m Y]

nice pressing man

[AlMohr]

nice pressing man

Thanks

Phase IV: Week 1
Thursday March, 12, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
90 5x10

Lat pulldown:
200 5x10

V. Row:
160 5x10

Deadlift: (Max= 555)
135 2x5
225x5
315x3
365x1
Working sets:
75% @ 405x5
80% @ 445x5
85% @ 475x6 PR

GM:
135x5
185x5
225x5
285x5
315x5
345x5

GHR + blue band:
4x10

Seated Cable Abs:
80 2x10
90 2x10

Hammer Curls:
50 3x10
35 1x20

[Coke]

Huge numbers for both days man.

[AlMohr]

Huge numbers for both days man.

Thanks for the support

Phase IV: Week 1
Saturday March, 14, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 25lb bar 4x8

Close-Grip Benchpress: (Max= 335)
barx20
135x5
185x5
225x5
working sets:
75% @ 245x5
80% @ 265x5
85% @ 285x5
add 3 board:
315x5
365x5

Low row:
270 6x10

Reverse Machine Flys:
70 4x20

Banded Pushups:
Green band 4x10

[Coke]

Good job with everything, especially the close grips.

[AlMohr]

Good job with everything, especially the close grips.

Thanks

Phase IV: Week 1
Sunday March, 15, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
90 5x10

Lat pulldown:
200 5x10

V. Row:
160 5x10

Box Squat:
barx10
145x5
195x5
235x5
285x5
add metal pro breif
working sets:
325x5
345x5
365x5

Hack Squat:
4 plate 3x10

45 back raise:
bw 3x10

Standing Banded abs:
Green band 3x10

Took it easy today as I start a sterngth speed cycle next sunday. Currtly I'm 14 weeks out from my next meet. I'll go in as a 220, because I'm around 228 now. I'll either slowly lose the weight or if I'm lazy I'll just cut the water the day before.

[Coke]

Going into the meet that way and gradually losing weight beforehand is smarter than not planning ahead.

Nice workout.

[AlMohr]

Going into the meet that way and gradually losing weight beforehand is smarter than not planning ahead.

Nice workout.

thanks

Phase IV: Week 2
Tuesday March, 17, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 15lb bar 4x10

Military Press: (Max= 225)
barx20
95x5
135x5
155x3
working sets
80% @ 175x3
85% @ 195x3
90% @ 205x4

Hammer Strength high row:
230 4x10

DB Fly:
30's 1x10
40's 4x12

Machine Shrugs:
4 plates 4x20

Rope Pushdowns:
2x25 80lbs

[Coke]

Real fine stuff there man, especially the military presses.

[AlMohr]

Real fine stuff there man, especially the military presses.

thank you

Phase IV: Week 2
Thursday March, 19, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
90 5x10

Lat pulldown:
200 5x10

V. Row:
160 5x10

Deadlift: (Max= 555)
135 2x5
225x5
315x3
365x1
425x1
Working sets:
80% @ 445x3
85% @ 475x3
90% @ 495x3 PR

GM:
135x5
185x5
225x5
285x5
315x5
365x5
405x3

GHR + green band:
4x10

Banded Abs Green:
4x15

[Coke]

4pps on GMs is ridiculous.

[AlMohr]

4pps on GMs is ridiculous.

Thanks

Phase IV: Week 2
Saturday March, 21, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 30lb bar 3x8

Close-Grip Benchpress: (Max= 335)
barx20
135x5
185x5
225x5
245x3
working sets:
80% @ 265x3
85% @ 285x3
90% @ 305x3
add 3 board:
315x3
345x3
365x3
385x3

Low row:
270 6x10

Reverse Machine Flys:
80 4x20

Banded Pushups:
Green band 1x10
Greeen&mini 3x10
bwx15

[Coke]

Doing exceptional bro, getting better and better all the time.

[AlMohr]

Doing exceptional bro, getting better and better all the time.

Thanks man

Strength/Speed Cycle: Week 1
Sunday March, 22, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
90 5x10

Lat pulldown:
200 5x10

V. Row:
160 5x10

Box Squat:
barx10
Bar+1 pair blue band x3
Bar+2 pair blue band x3
145+2 pair blue band x3
195+2 pair blue band x2
add metal pro briefs
235+2 pair blue band 2x2
235+2 pair blue & 1 pair monster min band 3x2

Hack Squat:
4 plate 1x10
6 plate 1x10
7 plate 2x10

45 back raise:
doubled purple band +bar 4x5
bw 1x30

Standing Banded abs:
Blue band 4x10

The squat cycle runs three weeks and is basically a modified bartley squat cycle. The band tension is suppoed to be around 500lbs, but I can't be sure I got that right. However the tension is quite enough, the last 3 sets were rough as hell.

[Coke]

Killer stuff there with the bands and all, awesome squats.

[AlMohr]

Killer stuff there with the bands and all, awesome squats.

thanks coke

Phase IV: Week 3
Tuesday March, 24, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 25lb bar 4x8

Military Press: (Max= 225)
barx20
95x5
135x5
155x3
working sets
75% @ 165x5
85% @ 195x3
95% @ 215x2

Hammer Strength high row:
250 2x10
270 2x10

DB Fly:
30's 1x10
50's 4x10

Machine Shrugs:
4 plates 4x20

Rope Pushdowns:
4x25 80lbs

[AlMohr]

Phase IV: Week 3
Thursday March, 26, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
90 5x10

Lat pulldown:
200 5x10

V. Row:
170 5x10

Sumo Deadlift:
135x5
225x5
315x3
365x1
add metal brief
405x1
455x1
495x1
545x1
565x0 fell forward

GM:
135x5
225x5
315x2
365x1
405x1
435x1
465x1

GHR + blue band:
4x10

Banded Abs blue:
4x15

Hammer curls:
50 3x10
35x20

Took the chance to get a rough estimate of where I'm going to be in 12 weeks for the meet with my deadlift. I'm going pull sumo with my ace suit and I'm looking for 565. My plans are to run a 5/3/1 for sumo then my last cycle will be same thing with chain to get some more resistance towards the top because I'm weak just above the knees.

[Coke]

Raising up continually, your GMs are killer as are them sumos bro.

[AlMohr]

Raising up continually, your GMs are killer as are them sumos bro.

thanks for the support man

Phase IV: Week 3
Saturday March, 28, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 30lb bar 4x10

Close-Grip Benchpress: (Max= 335)
barx20
135x5
185x5
225x5
working sets:
75% @ 245x5
85% @ 285x3
95% @ 315x3
add 3 board:
345x1
375x1
405x1 PR
425x1 new PR
445x1 newer PR

Low row:
270 6x10

Reverse Machine Flys:
90 4x20

Banded Pushups:
Green band 3x10

[T o m m Y]

Damn,strong pressing dude!
I see you have done a few cycles now,would you say that your true max has gone up?

[Coke]

Superior new close gripping PR man.

[AlMohr]

Damn,strong pressing dude!
I see you have done a few cycles now,would you say that your true max has gone up?

The military press and bench have gone down some, but thats due to getting sick and dropping 15lbs. I know my deadlift has gone up and I think my squat is up but I havent measured it raw yet.


Superior new close gripping PR man.

Thanks

Strength/Speed Cycle: Week 2
Sunday March, 29, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
90 5x10

Lat pulldown:
200 5x10

V. Row:
170 5x10

Box Squat:
barx10
Bar+1 pair blue band x3
Bar+2 pair blue band x3
145+2 pair blue band x3
add metal pro briefs
205+2 pair blue band x2
205+2 pair blue & 1 pair purple band 5x2 (estimated 750ish at top, all bands on tensors)

Hack Squat:
4 plate 1x10
6 plate 1x10
8 plate 2x10

45 back raise:
doubled purple band +bar 4x5
bw 1x35

Standing Banded abs:
Blue band 1x10


Squats were very slow and felt like a ton. Really suprised I got through all 5 sets.

[Coke]

Excellent work with the bands, great job throughout.

[AlMohr]

Excellent work with the bands, great job throughout.

thanks man

Phase IV: Week 4 deload
Tuesday March, 31, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 25lb bar 4x10

DB press:
50 x10
60x10
70x10
75x10

Hammer Strength high row:
180 1x10
270 4x10

DB Fly:
30's 1x10
50's 4x12

Machine Shrugs:
5 plates 4x20

Rope Pushdowns:
4x25 80lbs

[AlMohr]

Phase IV: Week 4 deload
Thursday April, 2, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
200 5x10

V. Row:
170 5x10

Deadlift: (Max= 555)
135 2x5
225x5
315x3
Working sets:
60% @ 335x3
65% @ 355x3
70% @ 375x3 PR

GM:
135x5
185x5
225x5
275x5

REV. Hyper:
4x10

Banded Abs Green:
4x15

[AlMohr]

Phase IV: Week 4 deload
Saturday April, 4, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 180lbs

GHR Sit-ups:
bw+ 30lb bar 4x10

Close-Grip Benchpress: (Max= 335)
barx20
135x5
185x5
working sets:
60% @ 225x5
65% @ 245x5
70% @ 265x5

Low row:
180 6x10

Reverse Machine Flys:
100 4x20

Banded Pushups:
Purple band 2x10

[Coke]

Doing great Al, at a high level of training always.

[AlMohr]

Doing great Al, at a high level of training always.

thanks for the support

Strength/Speed Cycle: Week 3
Sunday April, 5, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
200 5x10

V. Row:
170 5x10

Box Squat:
barx10
Bar+1 pair blue band x3
Bar+2 pair blue band x3
145+2 pair blue band x3
add metal pro briefs
145+2 pair blue band & 1 pair green band x1
165+2 pair blue band & 1 pair green band x1
195+2 pair blue band & 1 pair green band x miss
195+2 pair blue band & 1 pair green band x miss

Hack Squat:
4 plate 1x10
6 plate 1x10
8 plate 1x10
9 plate 1x8

45 back raise:
doubled purple band +bar 4x6
bw 1x40

Standing Banded abs:
Blue band 4x10

Disgusted with the squats, I had no prblem with unracking, and although it was heavy I thought it would be no problem. I got stuck every time at 3/4 the way up right when the band tension was full strengh. I didn't get all my sets but hopefully I got some benefit out of this crazy cycle.

[AlMohr]

Week 1
Tuesday April, 7, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 200lbs

GHR Sit-ups:
bw+ 25lb bar 3x10

CG Incline Press: (Max= 265)
barx20
95x5
135x5
165x3
working sets
65% @ 185x5
75% @ 205x5
85% @ 225x7


DB press:
50 x10
70 4x10

Hammer Strength high row:
230 4x12

Machine Shrugs:
5 plates 4x20

Rope Pushdowns:
4x25 80lbs

supersetted w/

DB Fly:
30's 1x15

I'm weighing 219 in the mourning, so the 220's wont be a problem

[Coke]

Did very well imo on both days dude.

[AlMohr]

Did very well imo on both days dude.

dunca

Week 1
Thursday April, 9, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

Sumo Deadlift: (Max= 570)
135x5
225x5
315x5
365x1
add ACE squatter suit bottoms
Working sets:
75% @ 405x5
80% @ 445x5
85% @ 485x5 PR

SSB GM:
135x5
185x5
225x5
275x5
315x5
365x5

Incline GHR + monster mini:
4x10

Banded Abs Blue:
4x15

Hammer Curl:
55's 3x8
35x20

[Coke]

Impressed with those type numbers guy.

[AlMohr]

Impressed with those type numbers guy.

thanks for the support bud

Week 1
Saturday April, 11, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 200lbs

GHR Sit-ups:
bw+ 30lb bar 3x10


Benchpress: (Max= 335)
barx20
135x5
185x5
working sets:
75% @ 245x5
80% @ 265x5
85% @ 285x5
add super katana s. 48
w/ 3 board
405x2
455x1
495x1
525x1
555x1


Cable row:
200x10
240 4x8

Reverse Machine Flys:
110 4x20

Low rack lockout:
225x5
275x5
315 2x5

Shirt was a little big, as i bought it when I was 242. This was also my first time in it. I used a f-6 before, but this thing has alot of support. I liked it, but just hope I can get down to my chest. lol. I'm also considering cutting down to 198 by dehydration and cutting carbs right before the meet in june. If I get down to 210-215ish it should be cake.

[AlMohr]

Strength/Speed Cycle: Week 4 deload
Sunday April, 12, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

Box Squat:
barx10
bar + grn bandx3
145 + grn bandx3
195 + grn bandx2
add metal pro breif s. 42
235 + grn bandx2
325 + grn band 4x2
325 + grn band & 120lb chain x1
375 + grn band & 120lb chain x1

Hack Squat:
2 plate 1x10
4 plate 1x10
6 plate 1x10
8 plate 1x10

45 back raise:
doubled purple band +bar 4x7
bw 1x40

Standing Banded abs:
green band 4x10

[Coke]

Awesome sessions there bro.

[AlMohr]

Awesome sessions there bro.

thanks dude

Week 2
Tuesday April, 14, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 200lbs

GHR Sit-ups:
bw+ 45lb bar 3x5

CG Incline Press: (Max= 265)
barx20
95x5
135x5
185x3
working sets
70% @ 205x3
80% @ 225x3
90% @ 245x4 PR

DB press:
70 4x10

Hammer Strength high row:
250 4x10

Machine Shrugs:
5 plates 4x20

Rope Pushdowns:
4x25 90lbs

supersetted w/

DB Fly:
30's 4x15

[Coke]

Liking the effort(s) guy, making nice strides overall.

[AlMohr]

Liking the effort(s) guy, making nice strides overall.

thanks

Week 2
Thursday April, 16, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

Sumo Deadlift: (Max= 570)
135x5
225x3
315x3
405x3
add ACE squatter suit bottoms
Working sets:
80% @ 445x3
85% @ 485x3
90% @ 515x2 disgusted...

Rack Pulls:
dont know x dont care

Incline GHR + purple band:
4x10

ab wheel:
5x10

Hammer Curl:
55's 3x10
35x20

[Coke]

Nice job man, bet the rack pulls were solid too, lol.

[AlMohr]

Nice job man, bet the rack pulls were solid too, lol.

haha thanks man

Week 2
Saturday April, 18, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 200lbs

GHR Sit-ups:
bw+ 45lb bar 3x6

Benchpress: (Max= 335)
barx20
135x5
185x5
225x5
working sets:
80% @ 265x3
85% @ 285x3
90% @ 305x3
add super katana s. 48
w/ 2 board
405x3
455x3
475x3
495x2
525x1

Cable row:
200x10
240 4x10

Reverse Machine Flys:
110 4x20

Banded Pushups:
grn 3x10

[Coke]

That's some killer benching, major props!!

[AlMohr]

That's some killer benching, major props!!

thanks brah

Suit test
Sunday April, 19, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 3x10

Lat pulldown:
210 3x10

V. Row:
170 3x10

Squat:
barx10
145x5
195x5
255x5
305x3
345x3
add metal pro brief s. 42
395x5
445x5
515x3
add ace squatter suit s. 54 strap down
575x1
615x1
straps up, knees wrapped
615x1
665x1
665x0 tried to get deeper but failed

Hack Squat:
4 plate 1x10
6 plate 1x10
8 plate 1x10
9 plate 1x5

45 back raise:
bw 1x20

done.

[Coke]

You in the big time with the squats!!

[AlMohr]

You in the big time with the squats!!

Will see... lol

Week 3
Tuesday April, 21, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 230lbs

GHR Sit-ups:
bw+ 45lb bar 3x7

CG Incline Press: (Max= 265)
barx20
95x5
135x5
working sets
75% @ 185x5
85% @ 225x3
95% @ 255x2 PR

DB press:
70 4x10

Hammer Strength high row:
250 4x12

Machine Shrugs:
2 plates 5x10

Rope Pushdowns:
4x25 100lbs

supersetted w/

DB Fly:
35's 4x15

[Coke]

Doing great as usual, ought to be feeling super these days.

[AlMohr]

Doing great as usual, ought to be feeling super these days.

Yeah, I feel good, but my energy is down due to dieting.

Week 3
Thursday April, 23, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

Sumo Deadlift: (Max= 570)
135x5
225x3
315x3
405x3
add ACE squatter suit bottoms
Working sets:
75% @ 415x5
85% @ 485x3
95% @ 535x1
Straps up
565x1 PR

SSB GM's:
135x5
185x5
225x5
275x3
315x1
365x1
405x1

Incline GHR + purple band:
4x10

ab wheel:
4x12

Hammer Curl:
55's 3x10
35x20

[Coke]

GMs and sumo deads are always killer, props.

[AlMohr]

GMs and sumo deads are always killer, props.

thanks dude, I'm trying to get better

Week 3
Saturday April, 25, 2009

Sled drag:
180x3x200ft

Rev. Hyper:
3x10 @ 230lbs

GHR Sit-ups:
bw+ 45lb bar 3x8

Benchpress: (Max= 335)
barx20
135x5
185x5
225x5
working sets:
75% @ 245x5
85% @ 285x3
95% @ 325x0 terrible...
add super katana s. 48
3 board
405x3
2 board
455x3
1 board
475x1
495x1
525x1
too chest:
495x0
475x1

Cable row:
200x10
250 4x8

Reverse Machine Flys:
110 4x20

Banded Pushdowns:
mini w/ 70lbs 1x10
mini w/ 80lbs 1x10
mini w/ 90lbs 2x10

Kind of a crappy day, but this happens. Just gotta man up and keep pushin forward.

[Coke]

You were probably just having a low energy day, effort wasn't subpar imo.

[AlMohr]

You were probably just having a low energy day, effort wasn't subpar imo.

Maybe, I try to eat a good breakfast. Thanks for the support!

Suit test
Sunday April, 26, 2009

Sled drag:
180x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

Squat:
barx10
145x5
195x5
235x5
325x3
375x1
add metal pro brief s. 42
415x3
465x1
add old Frantz canvas
505x1 high
555x1 high
straps up, knees wrapped
595x1 high
645x1 high
685x1 high
705x1 parallel
555x1 high
595x1 below parallel

Hack Squat:
2 plate 1x10
4 plate 1x10
6 plate 1x10


45 back raise:
bar + doubled purple band 3x8
bw 1x40

Beat too *****, no ab work lol

[Coke]

High number of working sets all the time, super squats there man.

[AlMohr]

High number of working sets all the time, super squats there man.

thanks coke!

Week 4 deload
Tuesday April, 28, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

GHR Sit-ups:
bw+ 45lb bar 3x8

CG Incline Press: (Max= 265)
barx20
95x5
135x5
155x5
working sets
60% @ 175x5
65% @ 185x5
70% @ 205x5

DB press:
70 4x10

Hammer Strength high row:
250 4x12

Machine Shrugs:
2 plates 5x10

Rope Pushdowns:
4x25 100lbs

supersetted w/

DB Fly:
35's 4x15

[AlMohr]

Week 4 deload
Thursday April, 30, 2009

Sled drag:
200x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

DE Box Squat w/ SSB + Green bands:
barx10
add bandsx3
135x3
185x3
add briefs
225 8x2 (tajing it light today, had some form issues)

Deadlift: (Max= 570)
135x5
225x5
315x5
365x5
405x5

Banded hams:
purple 4x20

Standing Cable Abs:
80 4x10

Hammer Curl:
55's 3x10
35x20

beat up from last weekend still

[Coke]

...beat up from last weekend still

Now that's some intensity there, lol.

[AlMohr]

Now that's some intensity there, lol.

thhanks

Week 4 deload:
Saturday May, 2, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

incline situps:
3x10

Benchpress: (Max= 335)
barx20
135x5
185x5
working sets:
60% @ 205x5
65% @ 225x5
70% @ 245x5

Db press:
60 1x15
100 3x10

Hammer strength row:
4 plates 4x8

Reverse Machine Flys:
110 4x20

Banded Pushdowns:
mini w/ 70lbs 1x10
mini w/ 80lbs 1x10
mini w/ 90lbs 1x10
mini w/ 100lbs 1x10
mini w/ 110lbs 1x10
mini w/ 120lbs 1x10
mini w/ 80lbs 20x10


I'm still really tired and feel drained. The diet and heavy days are really taking thier toll. Hopefully this deload, some pizza and sleep will help.

[Coke]

Pedal has been to the metal, an extra rest day would be well deserved dude.

[AlMohr]

Pedal has been to the metal, an extra rest day would be well deserved dude.

yeah, things have been alittle crazt lately. I'm 7 weeks out and took my last heavy free squat today. Things will now be geared toward recovery, asscessory and getting ready for the meet.

Suit test
Sunday May, 3, 2009

Sled drag:
200x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

Squat:
barx10
145x5
195x3
235x3
285x3
325x1
add metal pro brief s. 42
375x1
415x1
465x1
add old Frantz canvas
505x1 high
555x1 high
straps up
595x1 high
knees wrapped
645x1 high
685x1 high
725x1 high
595x1 good (still learning, should be good though)

45 back raise:
bw 3x20

GHR banded abs:
green 2x10

[Coke]

Nice job with those big squats.

[AlMohr]

Nice job with those big squats.

thanks bro

Tuesday May, 5, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

Decline Sit-ups:
3x10

Floor Press:
bar+ 80lbs chain x5
135+ 80lbs chain x5
185+ 80lbs chain x5
205+ 80lbs chain x5
235+ 80lbs chain x5
185 + 80lbs chain 4x3

DB press:
75 4x10

Hammer Strength high row:
180x10
270 4x8

One Arm barbell upright row (best way I could think to describe it, lol):
95 3x10

Rope Pushdowns:
4x25 110lbs

supersetted w/

DB Fly:
35's 4x15

95 degress today, things are starting to heat up. The tar behind the gym was nice and sticky making pulling the sled extra fun!!

[Coke]

Ace workout as usual man...what gym do you actually go to in Vegas?

[AlMohr]

Ace workout as usual man...what gym do you actually go to in Vegas?

The ****ty gold's on sandhill, lol

Thursday May, 7, 2009

Sled drag:
200x3x200ft

Chest Supported Rows:
115 5x10

Lat pulldown:
210 5x10

V. Row:
170 5x10

DE Box Squat w/ Green bands:
barx10
add bandsx3
145x3
195x3
225x3
add briefs
275x2
325 6x2

Deadlift:
315x5 w/ 80lbs chain
365x5 w/ 80lbs chain
435x5 w/ 80lbs chain

Banded GHR:
blue 3x10

Standing Cable Abs:
90 4x10

ghey Curl machine:
75 2x10
50 2x10

[Coke]

Good session...bet you've got a solid training partner, but on the other hand you probably workout alone, lol.

[AlMohr]

Good session...bet you've got a solid training partner, but on the other hand you probably workout alone, lol.

I work with a group of 5 other morons just as stupid as I am, hahaha

Saturday May, 9, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

incline situps:
3x10

Reverse Green band Bench: (dont know how much it takes off and really dont care)
245x5
335x5
375x3
425x1
445x1
add shirt
565x1
585x1
585x1
605x1
625x0 close
625x0 dumped
625x0 2" from lockout, proceeded to throw belt

Hammer strength row:
230 4x10

Reverse Machine Flys:
110 4x20

Banded Pushdowns:
monster mini w/ 70lbs 5x10

[Coke]

I work with a group of 5 other morons just as stupid as I am, hahaha

That's great - :D

[AlMohr]

Sunday May, 10, 2009

Sled drag:
200x3x200ft

Cambared chain suspended gms:
bar 2x10
135x5
185x5
225x5
275x5
315x3
365x3
405x1
425x1
455x1
475x1

Hack squat:
4 plates 1x10
6 plates 3x10

Pull throughs:
120x20
140x15
160x15
180x15

GHR banded abs:
green 4x10

[T o m m Y]

strong gm's bro!

[Coke]

strong gm's bro!

No kidding, them GMs are ridiculous.

[AlMohr]

thanks for the support guys!

Monday May, 11, 2009

Chest Supported Rows:
115 5x10

Lat pulldown:
160 5x10

V. Row:
140 5x10

Stairmaster:
level 5 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Tuesday May, 12, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

Decline Sit-ups:
3x10

Floor Press:
bar+ 80lbs chain x5
135+ 80lbs chain x5
185+ 80lbs chain 6x3
205+ 80lbs chain x3
235+ 80lbs chain x3
255+ 80lbs chain x1

DB press:
60 4x12

Hammer Strength high row:
180x10
270 4x10

One Arm barbell upright row:
95 4x10

Rope Pushdowns:
4x25 110lbs

supersetted w/

DB Fly:
35's 4x20

[AlMohr]

Wednesday May, 13, 2009

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[Coke]

Great floor presses with chains, super **** with the stairs too.

[AlMohr]

Great floor presses with chains, super **** with the stairs too.

hahaha thanks coke, those stairs kicked my butt

Thursday May, 14, 2009

Sled drag:
200x3x200ft

DE Box Squat w/ Green bands:
barx10
add bandsx3
145x3
195x3
235x3
add briefs
285x2
355 6x2

Deadlift:
225x3 w/ 80lbs chain
315x3 w/ 80lbs chain
365x3 w/ 80lbs chain
405x3 w/ 80lbs chain
455x3 w/ 80lbs chain

Banded GHR:
blue&purple 4x8

Standing Cable Abs:
100 4x10

I'm down to 208 (~16% bf) now from 245 (~25% bf) at the beginning of this log, I'm gonna go in to the meet in 5 weeks weighing around 205 then cut to 198. I've really changed my diet and the way I eat. I know I've lost some strentgh in my bench and squat but being more muscular at a lower weight class will only make me more competitive. After the meet I plan to cut under 200lbs and maybe will compete as a 181, by cutting water weight for future meets.

[Coke]

You deserve props on the way you've changed up your diet and physique, bet you get lots of compliments.

[AlMohr]

You deserve props on the way you've changed up your diet and physique, bet you get lots of compliments.

thanks

Friday May, 15, 2009

Chest Supported Rows:
115 5x10

Lat pulldown:
160 5x10

V. Row:
140 5x10

Stairmaster:
level 7 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Saturday May, 16, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

incline situps:
3x10

Bench:
barx20
135 2x10
185x10
225x5
245x5

Hammer strength row:
230 4x10

Reverse Machine Flys:
110 4x20

Banded Pushdowns:
monster mini w/ 50lbs 1x10
monster mini w/ 60lbs 1x10
monster mini w/ 70lbs 1x10
monster mini w/ 80lbs 1x10
monster mini w/ 90lbs 1x10

[Coke]

It's an everyday thing for you these days, or damn near it, lol.

[AlMohr]

It's an everyday thing for you these days, or damn near it, lol.

yeah, It was a long time coming, I finally got my volume up

Sunday May, 17, 2009

Cambared chain suspended gms:
bar 2x10
135 2x5
185x5
225x5
275x5
315x3
365x3
405x1
455x1
495x1
515 2x0 stuck in the chains couldn't budge it

Hack squat:
6 plates 1x10
7 plates 1x10
8 plates 1x10

Pull throughs:
140x15
200 3x12

Standing Cable Abs:
100 4x10

more fun in the sun...

[Coke]

Those are some big hack squats with reps, killer GMs as usual.

[AlMohr]

Those are some big hack squats with reps, killer GMs as usual.

thanks as always for your much appreciated support

Monday May, 18, 2009

Chest Supported Rows:
115 5x10

Lat pulldown:
160 5x10

V. Row:
140 5x10

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Tuesday May, 19, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

Decline Sit-ups:
3x10

Floor Press:
bar + 80lbs chain x5
95 + 80lbs chain x5
135+ 80lbs chain x3
185+ 80lbs chain 9x3

DB press:
60 1x12
65 1x12
70 1x12
75 1x8
80 1x7

Hammer Strength high row:
180x10
270 4x10

One Arm barbell upright row:
115 3x8

Rope Pushdowns:
4x20 120lbs

supersetted w/

DB Fly:
35's 4x20

[AlMohr]

Wednesday May, 20, 2009

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[Coke]

Been doing the stairs quite frequently, no doubt they will be of great help...ace efforts overall man.

[AlMohr]

Been doing the stairs quite frequently, no doubt they will be of great help...ace efforts overall man.

you know me, I'm training to run the tallest staircase. lol

Thursday May, 21, 2009

Sled drag:
200x3x200ft

DE Box Squat w/ Green bands:
barx10
add bandsx3
145x3
195x3
235x3
285x2
add briefs
325 1x2
375 4x2
395 1x1
415 1x1

Deadlift:
225x1 w/ 80lbs chain
315x1 w/ 80lbs chain
365x1 w/ 80lbs chain
405x1 w/ 80lbs chain
455x1 w/ 80lbs chain
475x1 w/ 80lbs chain

Banded GHR:
blue&purple 3x10

Standing Cable Abs:
110 3x8

[Coke]

Baddass stuff from beginning to end dude.

[AlMohr]

Baddass stuff from beginning to end dude.

thanks

No training today or possibly this weekend. I either have food posining or the flu (hopefully not the swine flu lol). Hopefully I'll come back soon. Kind of sucks since I'm 5 weeks out from a meet, but can't change anything so I'll just wait it out with my gatorade.

[AlMohr]

Sunday May, 24, 2009 Deloadius Maximus!

Box Squat:
bar 2x10
105x5
145x5
195x5
235x5
285x5
325x5
385x2

Hack squat:
4 plates 3x10

Pull throughs:
150 3x10

Standing Cable Abs:
100 2x10

I'm pretty certain I had a case of the olde tyme food posining. Feel better, but my endurance and focus in the gym has suffered. Should be back to 100% on tuesday and best be since I have only 3 more training weeks now before my big meat lol.

[T o m m Y]

Hey man are you still doing 5/3/1?
Have you passed your true max yet?

[Coke]

Too bad about the food poisoning, you should be able to bounce back and perform well at the upcoming meet.

[AlMohr]

Hey man are you still doing 5/3/1?
Have you passed your true max yet?

No, I'm gearing up for a meet right now.


Too bad about the food poisoning, you should be able to bounce back and perform well at the upcoming meet.

I guess time will tell, still not that hungry, but forcing food down.


Monday May, 25, 2009

Chest Supported Rows:
115 5x10

Lat pulldown:
160 5x10

V. Row:
140 5x10

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Tuesday May, 26, 2009

Sled drag:
200x3x200ft

Rev. Hyper:
3x10 @ 230lbs

Decline Sit-ups:
3x12

Speed Bench:
bar w/ doubled mini's 2x5
95 w/ doubled mini's 1x5
135 w/ doubled mini's 3x3
155 w/ doubled mini's 3x3
185 w/ doubled mini's 3x3

DB press:
65 4x12

Hammer Strength high row:
180x10
270 4x10

DB shrugs:
75 3x20

One Arm barbell upright row:
95 2x10

Hot, Hungry, Hateful and Hor(well you can Probably guess lol)

[Coke]

Hot, Hungry, Hateful and Hor(well you can Probably guess lol)

no doubt, lol - :D...looking good for both days

[AlMohr]

no doubt, lol - :D...looking good for both days

thanks fo da support

Wednesday May, 29, 2009

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Thursday May, 28, 2009

Sled drag:
200x3x200ft

DE Box Squat w/ Green bands & 80lbs chain:
barx10
add bands 2x5
add chains 1x3
145x3
195x3
add briefs:
235x3
285 8x2

Deadlift off jump strectch plateform quaded minis:
135 2x3
185 2x3
225 2x3
275 2x3

Banded GHR:
purple 3x10

Standing Cable Abs:
110 3x8

Our gym is "remodeling" over the weekend and we add to disassemble the monolift, get all the bars, bench, boards and miscellanies crap out. Afterwards we all had a chat with the manager who said they are deciding whether or not to allow us back with our equipment after the weekend. So in essence we are waiting for the pending "your kicked out", lol. So we will train in a friend’s 2 port garage in the if we are unable to go back to the gym. Thankfully this is all happening right before a meet and in the middle of a las Vegas summer, oh lord how lucky we truly are! Gyms of america have truely become pussified by the coperate take over. they are now places where a real workout means nothing, and racking in profit from the no shows and the misguided with questionable business practices rules.

[Coke]

No kidding, timing is truly ****ed for you guys.

[AlMohr]

Friday May, 29, 2009

Chest Supported Rows:
135 3x8

Lat pulldown:
180 3x8

V. Row:
140 3x15

Curl Machine:
50 1x10
75 2x10
50 1x15

Seated Calve Machine:
90 3x15

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Saturday May, 30, 2009


Bench:
barx20
135 2x10
185x5
225x3
275x3
295x1
add shirt
365x3
405x3
455x0 lost arch
455x0 slippin' on bench

Assisstence crap:
Not worth mentioning x f*** it

[geoffsherman]

Best of luck in your meet Al

[Coke]

Not worth mentioning x f*** it

Actually that's a nice try for the 455 bench...you did the 4pps with reps and that's no joke.

[AlMohr]

Best of luck in your meet Al
Thanks, I'll need that, I've got 3 more weeks


Actually that's a nice try for the 455 bench...you did the 4pps with reps and that's no joke.

Well my strength has really gone down and it pisses me off when I miss what should be easy weights. I was supposed to tripe that.

Sunday May, 31, 2009

Squat:
bar 2x10
105x5
145x5
195x5
235x5
285x5
325x3
375x1
add 42 pro breifs
415x1
465x1
add frantz canvas straps down
505x1
straps up
555x1
add wraps
625x0 fell forward
625x0 had nothing
505x1
555x1
555x1

GHR:
purple band 3x10

Pull throughs:
purple band 2x20

Banded Abs:
green 3x12

Another crappy day!

[Coke]

Another crappy day!

No way man, lol - some real fine numbers there for the squats.

[AlMohr]

No way man, lol - some real fine numbers there for the squats.

its never enough lol

Been behind...

Monday June 1, 2009

hiked at the mountain for 3 hours

[AlMohr]

Tuesday June, 2, 2009

Rack Lockouts:
135x5
185x5
225x5
275x5
315 3x3

DB press:
50x10
70 4x10

Hammer Strength high row:
180x10
230x10
270 3x80

DB shrugs:
80 3x20

Face Pulls:
100 3x20

Cable tri extention:
80 4x12

[AlMohr]

Wednesday June, 3, 2009

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[Coke]

Mountain hiking for 3 hours sounds great, lol...nice rack lockouts and all too.

[AlMohr]

Mountain hiking for 3 hours sounds great, lol...nice rack lockouts and all too.

yeah it was good to get outdoors



Thursday June, 4, 2009

DE Box Squat w/ Green bands & 80lbs chain:
barx10
add bands 2x5
add chains 1x3
145x3
195x3
add briefs:
235x3
255x2
305 6x2

Sumo Deadlift:
135 1x3
225 1x3
315 1x3
405 1x1
add frantz canvas straps down
455x1
straps up
495x1
545x1

No more deadlift till the meet

Banded GHR:
Green 3x10

[Coke]

Looks like you rebounded very well man.

[AlMohr]

Looks like you rebounded very well man.

we'll see nothings ever for sure in this sport

Friday June, 5, 2009

Stairmaster:
level 6 for 45 minutes

Stretch:
15 minutes

[AlMohr]

Saturday June, 6, 2009


Bench:
barx20
95x10
135 2x10
185x5
225 3x5

DB Bench:
80 4x12

Rock n' Rolls:
45x12
55x8
60x8
65x8
35x20

Incline DB Flys:
35 3x15

Hammer Strength Row:
200 4x15

Winding it down, while keeping up with assistence

[AlMohr]

Sunday June, 7, 2009

Squat:
bar 2x10
145 2x5
195x5
235x3
285x3
325x2
add 42 pro breifs
375x1
415x1
465x1
add frantz canvas straps down
505x1
555x1
add wraps and straps up
585x1
615x1
645x1
add reverse purple bands
665x1
705x1
755x0 lost air in hole
755x1

One-legged Rev. Hyper:
90 3x15

[AlMohr]

Monday June 8, 2009

hiked at the mountain for 3 hours

[AlMohr]

Tuesday June, 9, 2009

DB press:
50x10
65 4x10

Chinups:
5x6

DB shrugs:
85 3x20

Face Pulls:
150 3x15

Cable tri extention:
90 4x12

Curl Machine:
50 3x15

Standing Cable Abs:
90x10
110 3x10

[Coke]

Relentless with those sets of squats, even went mountain biking the next day.

[AlMohr]

haven't posted in awhile, last week I just light assistance and this week I haven't done anything, my meet is sunday so I'm just taking it easy. I'm 203 right now so I'll just do a light cut down to 198. I Already know what i need to do for my next meet and will compete at 181 with an eye for an elite total.

[AlMohr]

June 21 Meet Report

Squat:
583 good
617 good
650 no lift stalled halfway up

Bench:
419 good
441 good
485 no lift butt come off bench

Deadlift:
507 good
529 not locked
546 lost grip at top

Not how I wanted it to go but cant do much about it

[AlMohr]

Wednesday June, 24, 2009

DB benchpress:
60 4x15

Cable Extension:
80 4x12

Hammer strength Row:
90x10
180 4x10

Cable Rear delts:
50 4x15

Hammer Curl:
35 3x12

Stairmaster:
level 6 x 30 minutes

Strech:
15 mintues

[Coke]

Made a fine showing at the meet just the same man, props.

[AlMohr]

Made a fine showing at the meet just the same man, props.

thanks

Thursday June, 25, 2009

Stairmaster:
level 6 x 30 minutes

Strech:
15 mintues

[AlMohr]

Saturday June, 27, 2009
DE/ME Bench

Speed Bench:
bar 2x20
95x5
135x3
185 6x3

2 board Bench:
225x3
275x3
315x3
335x1
345x1

4" Pin lock outs:
315x5
365 2x5
385x3

Chinups:
5x10

[Coke]

Nice job there with the pressing bro.

[AlMohr]

Nice job there with the pressing bro.

thanks

Sunday June, 28, 2009
ME Lower

2" Defiecient green reverse band Deadlift:
225x5
315x5
365x3
405x3
455x3
495x1
555x1
585x1

Giant Cambered bar squat:
135x5
185x5
225x5
275x5
315x5

Reverse Hyper:
350 3x10

Grappler Shrugs:
90x20
140 3x15

[Coke]

Is that a PR with those deads? - dayum.

[AlMohr]

Is that a PR with those deads? - dayum.

thanks coke

Wednesday June, 30, 2009
Bench Assistance

DB benchpress:
60x10
70x10
80x10
90x10

Cable Extension:
90 4x12
60x20

Hammer strength Row:
180 4x10

Cable Rear delts:
60 4x15

Hammer Curl:
40 3x8

Stairmaster:
level 6 x 30 minutes

Strech:
15 mintues

[AlMohr]

Wednesday july, 1, 2009

Stairmaster:
level 6 x 45 minutes

Strech:
15 mintues

[Coke]

Big db benching and all dude, props for keeping up with the stairmaster training as well.

[AlMohr]

Big db benching and all dude, props for keeping up with the stairmaster training as well.

thanks

Thursday July 2, 2009
DE Squat

Box Squat + green bands:
Barx2x10
145x3
195x3
add breifs
235x3
285x6x2
305x2
325x2

SSB Widestance GM:
135x5
185x5
225x3x5

Single Legged Reverse Hyper:
180x3x10

GHR + Purple band:
2x10

Banded Abs:
Greenx3x10

[AlMohr]

Saturday July, 4, 2009
DE/ME Bench

Speed Bench + 80lbs of chain:
bar 2x10
95x5
135x3
165x8x3

3 board Bench:
225x5
275x5
295x3
315x3
335x3
355x1
375x1
395x1
415x0
415x0

4" Pin lock outs:
225x8
275x5
315x5
365x5
385x3

Chinups:
5x8

[Coke]

That is some solid training guy, make no mistake.

[AlMohr]

That is some solid training guy, make no mistake.

as always thanks for the support coke

Sunday July, 5, 2009
ME Lower

Pin 2 Rack Pulles w/ quaded mini bands:
barx2x5
95x5
135x3
185x3
225x3
275x3
315x1
345x1
365x1
385x1
405x2x0

Giant Cambered bar squat:
135x5
185x5
225x5
275x5
315x5
365x3

Reverse Hyper:
450 4x8

45 Back Raise:
Doubles mini band 3x15

Grappler Shrugs:
180 3x12

[AlMohr]

Monday July 6, 2009

Stairmaster:
level 6 x 45 minutes

Standing Cable abs:
80 3x15

Strech:
15 mintues

[Coke]

Looks good there dude, ME lower day was super.

[AlMohr]

Looks good there dude, ME lower day was super.

thank you

Tuesday July, 7, 2009
Bench Assistance

Incline DB benchpress:
50x10
70 4x10

Cable Extension:
90 4x12
60x20

Hammer strength Row:
180 4x10

Cable Rear delts:
60 4x15

Hammer Curl:
40 3x10

Stairmaster:
level 6 x 45 minutes

Strech:
15 mintues

[AlMohr]

Wednesday july, 8, 2009

Stairmaster:
level 6 x 45 minutes

Standing Cable abs:
80 3x15

Strech:
15 mintues

[Coke]

Killer volume there man, especially with the high reps.

[AlMohr]

Thursday July 9, 2009
DE Squat

GM:
barx10
95x5
135x5
185x5
225x5
275x5

Power Squat:
6 plates 1x8
8 plates 4x8

45 Back Raise:
3x15

Pullthroghs:
120 3x12

Hamstring Curls:
45 3x12

Seated Calf Raise:
90 3x15

Stairmaster:
level 6 x 45 minutes

Strech:
15 mintues

Had to train in a regular gym, so my exercise selection was a little limited.