Ground Work

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Following a Wendler routine that I have tweaked a little.

18" Deads
WU's
320 x 5
370 x 5
420 x 5
510 x 1

T-bar Rows
145 x 12
190 x 10
235 x 10
280 x 10 235 x 8 190 x 14 drop sets, all D-sets 15 sec RBS's.

A Curls
65's x 8
60's x 10
45's x 12 x 2 30 sec RBS's

Second session: Just did 9 miles on bike for cardio.

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Leg night
Box squats 14" SSB Belt only
WU's
275 x 5
305 x 3
345 x 10

Front Squats atg
205 x 10 x 4

Deload next week.

Cardio
30mins Heavy bag work.

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Bench
WU's
245 x 5
275 x 3
315 x 8

JM presses
225 x 10 x 3

Blue Band press downs
4 sets

Decline sit-ups
20 x 2 w/45lb plate

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18" Deads
345 x 3
395 x 3
445 x 10
535 x 1

Yates rows
225 x 10
275 x 8 x 3

Lat Pull
4 sets 8-10r

P curls
3s

Pulls felt great, 535 was fast. All pull reps were reset with hold at top.

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Squats Deload
155 x 5
185 x 5
215 x 5

Leg Press
4pps x 25
5pps x 25 x 2
4pps x 32

Calves
4 sets

Felt way too easy tonight but its suppose to, just hard to do so little.

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Bench Deload
145 x 5
175 x 5
205 x 5 way too light

DB Flat press
70's x 12 x 4

DB OH extensions
70's x 10 x 4

Press downs CG
150 x 10 x 4

Inline situps
20 x 2 w/35lb

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18" Deads deload
200 x 5
250 x 5
300 x 5

Yates rows stayed light
175 x 14
195 x 12-14 x 4

Preacher curls
3sets 8-10

A curls
1 set failure

incline situps
20 x 2 w/35lbs

Calves
4 sets near failure all sets

I was off on deads by one week so I just deloaded to keep it simple and get the big three lift on the same schedule. Will be upping next Dead cycle based off a 600 18" pull.

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Squats
255 x 5
290 x 5
325 x 7

Leg press
4pps x 28
5pps x 24-25 x 3

Calves
3 sets heavier 10-16r

no pop in the squat, its a diet thing just really busy right now.

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Bench wk 1
225 x 5
255 x 5
290 x 8

DB flats
90's x 10-12 x 4


Will train tris & abs tomorrow no time tonight.

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18" Deads
355 x 5
405 x 5
455 x 10 video

TBar rows
5 sets 10-12r

Acurls
45's x 10-12 x 3

DB Shrugs
75's x 12 w/45 sec hold last rep.

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Box Squats
275 x 3r
315 x 3r
355 x 12r video

Leg Press
4pps x 25r
5pps x 25r,25r,28r

Will do abs and calves later tonight

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Bench
245 x 3r
275 x 3r
305 x 5r

DB flat bench
90's x 12r x 4s

Skull crushers
2 sets


Tweaked my form a bit on bench, went real slow so just quit at 5 solid reps @ 305 tonight.

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Rack Deads
375 x 3
435 x 3
485 x 10


DB rows
95's x 10-12 x 4

Lat pulls
4 sets

Shrugs
95's 12r w/35 sec contraction hold

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Bench
255 x 5 Rage x
290 x 3
325 x 3

225 x 27 metal shirt gives me about 20-25lbs on my raw bench better yet it holds my shoulder in tight.

DB flats
95's x 10 x 4

Press downs
4 sets
no vid battery to low.

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7/4
Squats
290 x 5
330 x 3
375 x 9

Leg presses
400lbs x 25
450lbs x 25

Leg Curls
120 x 12-18r x 3s

Today
18" Rack Pulls
405 x 5
455 x 3
510 x 10 vid

Lat pulls
5 sets

Croc Rows
4 sets

Preacher C
2 sets

Acurls
2 sets

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Bench deload
135 x 5
185 x 5
205 x 5

225 x 21 rep out

Press Downs
5 sets

Just on cruise control today let everything heal up for the next run.

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Cardio
Mile 7:32, mile & half time 11:57, then just finished walking at 4.4mph, 26mins total time.

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7/11
Deload Squats off 11" box
155 x 5
195 x 5
235 x 5

Leg curls/extensions
4 sets ea

Calves
5 sets

7/13
Full deads deload
225 x 5
275 x 5
325 x 5

db rows
3 sets

Preacher Curls
2 sets

Acurls
2 sets

7/19
Band bench
bar + 210 band tension x 10
135 + bands x 5
175 + bands x 5
225 + bands x 5

Bench ragex
235 x 5
275 x 5
305 x 5

Push downs
4 sets

7/22
Rack Deads 18"
430 x 5
495 x 5
555 x 5 vid

Goodmornings
65 x 10
115 x 10
155 x 10

tbar rows
170 x 12
205 x 12 x 2
240 x 10

Lat pulldowns
3 sets

A curls
55's 10r x 3s

Will be training shoulders later today in between ball games.

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Yesterday

Seated Shoulder press
105 x 5
120 x 5
140 x 5
170 x 6 did one xtra just bc

side laterals
4s 12r

DB shrugs
100's x 12r x 4s all with 45sec hold contraction on last rep.

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7/26
Squats
315 x 5
365 x 5
415 x 5 raw pr PS

Leg presses
5pps x 20 x 4

today
Rack pulls 18"
445 x 3
515 x 3
575 x 4 vid did an extra one since it felt so light

Lat pulls
4 sets

Yates rows
4 sets

Acurls
3 sets

DB shrugs
2 sets w/ hold contraction

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Band Bench
Bar + black bands choked around 200lbs tension
135 + black bands
185 + black bands

Bench
265 x 3
295 x 3
335 x 3 vid

Flat bench db
95's x 12 x 3

cable crunches
3 sets 10-16 reps when they were burning.

Press downs
1 set reps unknown

Bench sucks right now. Tweaked my shoulder, was pressing this weight a few months ago for a dozen reps now this, it will get stronger again. I need a tripod for the camera so I can watch my form and get some opinions also. Moved my hands in too so this is affecting my pressing strength just a matter of time and tension.

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Shoulder presses seated
145 x 4
165 x 4
185 x 4

Shrugs
105's DB x 10-12 w/45sec hold on last rep x 3

Incline situps
40 x 2 nw

Looking forward to this weeks rack pulls plan is 600 for a triple, then maybe go 650 or 675 for a single.

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8/3
Oly Squats straight bar
bar x 12 x 2
135 x 10
205 x 5
245 x 5
295 x 3?

SSB squats
355 x 3
395 x 3 x 2
435 x 1

Today
18" Rack Pulls
245 x 5
335 x 5
445 x 3
550 x 3
600 x 2 on the second rep I new 650 was going so just stopped
650 x 1 have vids for last two sets

BOR's Yates style
245 x 12
275 x 8-10 x 3s

Lat pulls
5 sets ss/w above

Preacher curls
2 sets

A Curls
2 sets

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Bench
275 x 3
305 x 3
340 x 2

DB flats
105's x 10-12 x 4

push downs
4 sets inner/outer

Been deloading this week bunch of cardio, stretching, foam roller, ect.
Have my next 4 week training schedule all worked up, can't wait to get started.

Here's the vids for my Rack pulls.

600 x 2
http://www.youtube.com/watch?v=QpSI_SPq-Hc

650 x 1
http://www.youtube.com/watch?v=S03cBGLJdhI

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8/15
Deads full
330 x 5
380 x 5
430 x 5

Low pulls
150 x 10
200 x 10
250 x 10
310 x 6 x 3
340 x 4
250 to near failure

Acurls 60's x 3s reps varied 8-11

today
Bench
225 x 5
250 x 5
285 x 5

Reverse Band bench, green
365 x 5
405 x 3 x 2

Push downs
4 sets 2 inner/outer hold contraction last set 30 sec
285 x 5
http://www.youtube.com/watch?v=AyAQc8xPDWA
405 x 3
http://www.youtube.com/watch?v=clKW9vAtogA