View Full Version : [Pro Journal] - Brian Reed's Powerlifting Training Log

07-08-2012, 04:59 PM
I found this sight would be a good place to keep my log. Here I will be able to see where I began and where I am going. I have done two meets in Multiply and totalled Pro in both. Just started using tighter gear especially the shirt what a difference.

7/5 DE Bench
Ballistic Bench 6x3 195
DB Bench 4x10 80,90,100,110
Strong Band Tricep Extension 2x50 superset with Close Grip to 1board 2x6 300
Face Pull + Blast Push-ups 4x20
Lateral Raise 1x50 20
Average Band Fly 1x50

7/7 ME Squat
Squat 3x2 145,255,345
Jack briefs 56loose 3x2 455,545,635
Jack Suit54 3x1 725straps down,815loose straps,905staps no knee wraps
finally got into the 54 been wearing 56 Ace or Jack which are loose everywhere but the thighs. 54 is almost too tight on thighs but great in the hips I don't look like I am swimming in the 54. That was it for the day had to get to my tattoo session glad I trained and didn't skip.

07-09-2012, 05:53 PM
7/9 De-Load ME Day
Floor Press 75% 3x3 135,225,315, 6x3 355
Close Grip 4 Board 2x8 365
Tricep Extension 3x20 150
DB Standing Shoulder Press 3x20 40
Inverse Row 1x50 v grip
Face Pull with Spud Handles 2x15 115

07-11-2012, 05:17 PM
DE Cambered Box Squat 3x2 250,340,430 Jack Briefs 56 8x2 430+160chains last wave with cambered bar.
Hex Dead (used this due to new tattoo on arm no friction with this bar)
5x1 245,445,535,625,715 stopped there due to bicep twinge really wanted to go up.
3x3 535
Hex Power Shrug 3x5 445
Good Mornings 2x20 145
Chins 2x10 BWT

Brian C
07-11-2012, 06:15 PM
Yo B good to see you keeping your log here.

07-12-2012, 09:55 AM
DE Bench Ballistic 2x10 bar, 2x5 135, 6x3 205 last day in 3 week wave
DB Incline 6x6 90,100,110,120,130,140
Light Band Extension 2x100 + Close Gip Bench 2x5 315
DB Row 4x8 110
Dips 1x50
DB Shrug 1x50 100
Fat Grip Lateral Raise 1x50 15
Mini Band Rear Delt 1x50
Mini Band Fly 1x100

07-14-2012, 11:37 AM
ME Squat
Raw 3x3 145,235,325
Jack Briefs 1x5 465, 1x1 615
Jack Suit 2x1 745,925
Reverse Band Pro Mini 1x2 1015, 1x1 1035, 1x5 745
Yoke Low Box Squat 2x6 410
Yoke Ultra Wide Low Box Squat 1x20 180
GHR 1x30 BWT

07-16-2012, 10:24 AM
ME Bench
Ballistic Bench 4x3 135,225,315,365
54 Phenom (big) 4x2touch 455,500,555,500, 1x5 275touch, 1x1 455
Close Grip 2board 2x8 315,345
Cable Horizontal Tricep Extension 4x10 90,110,130,150
Pull-ups 3x10 BWT
Blast Push-ups 1x30
Seated DB Lateral Raise 1x30 25
Banded Rear Delt 1x50 Mini

07-18-2012, 01:29 PM
Squat Box Jumps 2x5 BWT
DE Ballistic Box Squat Jumps 2x2 145,235, 8x2 325raw
Sumo 46Jack Briefs 3x2 225,315,405
54Jack Sumo straps up(need to work getting to the bar)495,585,635, 2x0 695 couldn't get to the bar comfortably found that when in the gear if the suit is too tight in the quads it makes life miserable getting the bar in the right possition.
5x1 54Jack 585
5x1 495Jack Brief
Wasn't satisified had to be sure of the suit issue. So I put on the 56 Ace
3x1 495,585,675 all easy as hell to get into position. I was able to sit in the suit much better with a narrower stance (shins at hash mark). In the 54 I went extra wide being the only way to grab the bar but that also beat the shit out of my hips. So for anyone experience the same issue there you go. To miss today pissed me off. It has been taking me awhile to figure out what gear works. So experiencing all these misses and issues being a mid 7, maybe plus puller is frustrating. So I really liked how my last lift felt I will stick with the Ace next week and hope to do something serious. After going through this past few months I learned how gear should fit for me. I lost weight so a few months back that must have been the issue with the Ace as well it was too tight in the thighs. But now I am lighter the Ace fits right in the thighs how ever I like how the 54 fits the mid section and hips. So that's what I learned. Wish someone could have told me so.
Reverse Hyper 1x20 90
Seated Mini Band Abductions 1x50

07-19-2012, 01:48 PM
7/19 DE Bench 40%
Bench New Set up flat footed 1x5 135, 8x3 185+80chains
wow leg drive!
4board for speed 1x3 315, 3x3 405
DB Bench 1x80 60
Light Band Tricep Extension 1x80
DB Hand Shrug 1x80 40
DB Curl 1x30 40

J Stottlemire
07-19-2012, 01:50 PM
Leg drive is beautiful!

07-20-2012, 12:06 PM
7/20 Extra Small Session
BB Snatch 95
BB Shrug 405
Med Ball Slam
Lat Pulldown 205
Hanging Abs
5rounds 10each

07-21-2012, 11:55 AM
ME Box Squat
Raw 1x2 255,345
Jack Briefs 1x2 455, 2x2 545+120bands, 665+120bands
Jack Suit 54 2x1 745+120bands, 815+120bands, 1x5 750
Jack Briefs 1x10 550
Rack Pull Raw 6x1 245,335,425,515,605,705
Cable Pullthrough with Spud Straps 3x10 115

07-23-2012, 01:47 PM
ME Bench
Raw Pause 5x2 135,225,275,325,375
Phenom 52 4 board 2x3-5 475, 1x0 550 got a terrible lift off and only had 2 hand today training with me
3board 4x2 550 felt great and fast. Didn't have the hands to go heavier to lift me off was really feeling 625 to a touch today.
DB Incline 3x6 80,100,110, 1x15 120
Cable Tricep Extension with Grenade Balls 5x15 110,130,150,170,190
Face Pull with Back Bar 4x15 160 various grips

07-25-2012, 09:12 AM
DE Squat
Ballistic Box Squat 3x2 145,235,325, 8x2 365
Sumo 2x2 135,225
Jack Briefs 2x2 315,405
Ace 56 3x1 495,565,635, 710x2
Sumo Rack Pull Jack Briefs 2x1 635,705
Sumo Jack Briefs 1x15 405
Reverse Hyper 1x30
Abs 5x20

07-25-2012, 09:16 AM

07-25-2012, 09:20 AM
First time in months being able to get to the bar pretty good. I lost 18lbs from my highest weight and now my 56 is easy to sit in for the sumo. I was 256 now I am 238 and feel great. I also have been hitting good weights after losing the weight. It is very hard to put on good weight fat ass doesn't cut it. So the loss is ok with me I think I still have some work to put in at 242 before committing to 275 class.

07-25-2012, 11:11 AM
Wow dude, exceptional pulling in the vid!!

07-26-2012, 01:34 PM
Extra Small Session
Chest Supported DB Row 3x20 55 +
BB Hang High Pull 3x5 135
Med Ball Slams 3x30
Sledge to Tire 3x20
Done in 10min

07-27-2012, 10:34 AM
DE Bench
Football Bar 2x3 135,205, 8x3 205+80chains
Phenom 52 so tight had hard time with getting hands out, however got a little better each set. Should have twisted my sleeves to get my hand position better. The hands took a well deserved beating.
4board 3x5 425no touches,515,605
4board 1x2 625
3board 1x2 625
2board 1x0 625 really close fought my way down last inch fell out of groove toward my stomach. I ended there got some work in a really tight shirt that is going to take some experience in to get better.
Face Pull with Spud Handles 3x20 140
DB Shrugs 2x50 100

07-29-2012, 10:25 AM
ME Squat
Box Squat 3x2 Raw 255,455,545
Jack Briefs 2x2 615,715
Jack Suit no box 2x2 815,915, 1x1 1015, 2x3 785
Jack Briefs Wide Yoke Squat 1x10 360
Wide 8in. Low Yoke Box Squat 1x10 180
GHR 1x50 BWT

07-30-2012, 01:56 PM
Floor Press 3x5 135,225,315, 3x3 355,405,405, 1x50 225lactic threshold
BB Military Press 2x5 135,165, 1x8 200 paused each rep all the way down
Cable Tricep Extension 5x10 140,180,220,220,220
Back Bar Lat Pulldown 5x10 90,115,205,205,205
Ez Curl 2x10 + High Pull 2x20 65
Cable Rear Delt 3x20 40

07-31-2012, 04:22 PM
Extra Small Workout
3Rounds 1min each continuous
BB Snatch and Clean Combo 75
KB Swing 100
Sledge to Tire
Med Ball Twist

08-01-2012, 01:23 PM
8/1 DE Squat
Ballistic Box Squat Raw 2x2 235,325, 8x2 405
3in Mat Conventional Dead 4x1 445,535,625,715, 795x0 could have got it was can opened as I call it didn't sit was like RDL.
Conventional Dead from floor 1x3 675
Reverse Hyper 1x30 180

08-02-2012, 03:51 PM
8/2 DE Bench
Football Bar 2x3 135,225, 8x3 225+100chains
DB Bench 4x10 80 very short rest
Average Band Tricep Extension 2x50
Suspended Chin-ups 3x10
Football Bar Bicep Curls 3x20 each grip

08-04-2012, 12:36 PM
8/4 ME Squat
Squat Raw 2x5 255,345
Jack Briefs 2x2 455,545, 1x1 665
Jack Suit 54 2x1 745,835, 1x3 900, 1x2 900 wanted to do 5 reps at 900 however, I just completed 5total reps I didn't get the air I wanted for a 4th rep also was hesitant to get real deep and continue due to only having 1 back spotter today. Not bad for having 3 total guys at the gym today.
Rack Pull 6x1 245,445,535,625,725,800King suit
That was it today by stopping there allowed me to not take such a huge hit on the cns. I feel good and ready for a big bench Monday.

08-06-2012, 12:54 PM

08-06-2012, 12:57 PM
High squats jumping go call but not bad only have one back spotter so like I said I hesitated to really bury them but I am glad I handled some weight.

08-06-2012, 01:01 PM
8/6 ME Bench
Bench Raw 4x3 135,225,295,345paused
Ace 56 3board 1x1 485, 2board 1x1 550, 2x0 600 was very happy even though I missed I smoked the first one but had a bad grip and wrist was bent so I dumped towards my face at the very top of the lift second one I dumped towards the stomach. I like my new stance so thats good. Also my forearms are so inflammed from the squat session Saturday.
BB Military 3x3 135,165,190, 1x5 220 all the way down to chest and paused
DB Shrug 2x50 100

08-07-2012, 05:33 PM
Extra Small Workout
2x20 Chest Supported DB Row 2x20 60
Tricep Extension 2x100 Light
Med Ball Slam 2x60sec
DB Curl 4x10 30,40,40,50

08-08-2012, 02:32 PM
8/8 DE Squat
Yoke Low Box Squat 50% Raw 3x2 180,270,360
Jack 46 Brief 8x2 380+160chains
Reverse Band Sumo tied off at 64in rods
Jack Brief no bands 3x1 245,445,535
Ace Suit 56 1x1 625, add Reverse Blues 4x1 715,765,815,855
Sumo Raw Wide 2x10 225+100 chain
Leg Extensions 3x15
Single Leg 3x10

Brian C
08-08-2012, 05:12 PM
Great work today Bri. Look forward to seeing you hit that 800

08-08-2012, 05:19 PM
Thanks Bri that back will get there good job with the accessory to get that back together.

08-09-2012, 06:59 PM
8/9 DE Bench
Last of wave for Football Bar 3x3 135,225,245+60chains, 2x3 245+120chains, forearms really inflamed dropped 6x3 245+80chain
Rope Inverse Row 1x50 BWT
DB Skull Crusher 1x50 25
DB Lateral Raise 1x50 10
Cable Bicep Curl 1x50 70
That's how bad the forearms were it was easier to just do real light and super high reps anything with weight was unbearable

08-11-2012, 01:18 PM
8/11 ME Squat
Box Squat Raw 4x1 145,235,325,415
Jack Brief 46 3x1 505,595,685
Jack Suit 54 1x1 745, 1x1 745+100chains, 4x1 745+160chains, 1x3 745+160chains, 1x8 705
Jack Brief 1x5 605
Raw 1x10 415
GHR 3x10 mini band
Calves 5x20 225
Standing Abs 5x20 average band
Seated Abduction 5x20 mini band

08-13-2012, 01:47 PM
8/13 DE Bench
Changed DE and ME days to have time for arms to recover from ME squat.
Cambered Bench 2x3 135,195,8x3 40% 195+80chains
BB Standing Military Press strict and paused reps at chest 3x3 135,175,205, 95% 1x5 240pr
Strong Band Tricep Extensions 3x20
DB Row 1x5 100, 4x5 150
Pull-ups 3x10 BWT
DB Hang Shrug 2x20 60 + Mini Band Rear Delt 2x50

J Stottlemire
08-13-2012, 02:02 PM
Strong work today, there was a good vibe in the gym today and some intensity

08-14-2012, 03:50 PM
Yeah was a good day looking foward to everyone's improvements.

08-15-2012, 01:50 PM
DE Yoke Box Squat 4x1 180,270,360,410
Jack Brief 46 8x2 55% 410+160chains
Sumo off of 1in of mats 4x1 Jack Brief 245,335,445,535
Ace Suit 3x1 645,725,750
645 was smoked but felt a twinge so took 725 slow, I was fine, so I passed on hitting 800 and went with the sure lift, I hit 750 went for a 2nd rep but was out of starting position so bailed half way up.
Suitcase 3x20 25
Feeling it in the hips and knees so going to deload a little next week. Have been squatting and pulling heavy for several weeks now.

08-17-2012, 11:52 AM
Bench 4x3 135,225,275,315, 1x5 355
2board 2x3 425,455 54phenom
1board 1x3 485
Touch 2x1 520 54phenom
4board 1x2 605, 1x2 645, 1x1 675 52phenom 2fingers in.
Short press 1x50 bar + 150band tension
Face Pull 3x20 160

08-20-2012, 10:08 AM
8/18 ME Squat De-load
Squat Raw 1x5 145, 1x3 255, 1x2 345, 1x2 455 noticed that on weds.' sumo I did have mild groin strain so I didn't waste time to get in gear.
Jack Brief 46 1x2 525
Jack Suit Straps Down 1x2 625
Jack Suit Straps Up with Reverse Band 4x1 725,825,925,1025
Dead on 4in mats Raw 5x1 135,245,335,445,535
King Suit 3x1 625,695,755
Reverse Hyper 3x10 90+2mini bands

08-20-2012, 10:14 AM
8/20 DE Bench
Cambered Bar Bench 2x3 135,195, 8x3 195+120chains
BB High Incline 4x3 135,185,210,240, 85% 1x9 280PR
Neutral DB Bench 4x10 60,70,80,90
Dips 1x20 light band
BB Row 4x10 185 various grips
KB Lateral Raise 3x10 25
DB Curl 3x15 25slow

08-22-2012, 01:27 PM
8/22 DE Squat
Yoke Box Squat 4x2 180,270,360,450raw
Jack Brief Squeezed into Doc's 44 holy shit support! 4x2 450+160chains last day of wave with yoke bar.
Dead 85% 4x1 255,355,455,555 1x6 615raw rep PR
Power High Pulls 2x3 135,225, 3x3 255 kept feet planted to really work on hip extension. murdered these
BB Single Leg RDL 3x3 135
Seated Yoke Good Mornings 3x8 180
Hanging Abs 3x20
Hip Abductions 2x50 BWT

08-23-2012, 02:35 PM
8/23 ME Bench Deload
Floor Press Paused 3x5 135,225,295 3x5 345
Pull-ups Various Grips 3x10 bwt
Tricep Extension body building style slow4x20 50,70,90,110 5x12 130,150,170,190,210
DB Bicep Curl slow 4x20 10,12,15,20 5x12 25,30,35,40,45

08-25-2012, 02:05 PM
8/25 ME Squat Deload
Squat 3x3 145,255,345raw
Jack Brief 6x2 455,505,605,655,705,755
8mat Sumo squeezed into a 54 Jack Sumo 4x1 245,445,535,625 stopped there too much friction on new ink I got last night.
Raw Wide Box Squat 5x5 325
Amazing discovery on bar placement for the squat haven't been this tight in so long.

08-27-2012, 10:21 AM
8/27 DE Bench
Super Close Short Press paused 1x5 135, 8x3 225
BB High Incline 90% 4x3 135,195,230,260, 1x7 295PR
DB JM PRess 3x10 55
BB Row 4x10 135,225,315,405
Pull-ups 2x10
DB Lateral Raise 3x10 25,30,35 1x50 10
Light Band Rear Delt 1x50

08-29-2012, 01:02 PM
8/29 DE Squat
DE Box Squat Strong Band 3x2 145,235,325raw, 46 Jack Brief 8x2 400
2mat Sumo Deficit 6x1 135,245,335,445, Ace 56 3x1 525,605,685, 1x0 725, 1x3 635
6mat Deficit Dead 2x3 405
GHR 3x10 Double mini
Reverse Hyper 1x30 90

09-01-2012, 11:57 AM
8/31 ME Bench
Raw 3x5 135,225,295, 1x2 345, 1x1 365, 1x1 405 first time actually hitting it, bout time
52 Phenom 2board 2x3 445,485
1board 1x1 500
Touch 3x1 535
3x3 445,465,485 worked on trying to touch lighter weight
2x15 135 raw
Done! I was toast, benching in the shirt takes way more out than many other things.

09-01-2012, 12:05 PM
9/1 ME Squat Day
Squat Raw 4x2 145,245,345,435
44 Jack Brief 3x2 525,615,705 first wear in new brief
54 Jack Suit 1x2 795, 1x1 875, 1x3 800
Dead Raw 5x2 315,315+100chains,405+100chains,495+100chains, 545+100chains, 1x1 600+100chians
Reverse Hyper 2x20 180 long strap
Seated Pro Mini Band Abduction 1x50
Hate to say it worst hangover since college today I told myself to train though, can't let anything get in your way.

09-03-2012, 11:14 AM
9/3 DE Bench
Short Press 2x3 135,225, 8x3 225+short pro mini
BB High Incline 95% 3x3 135,185,215, 2x1 245,275, 1x4 315PR
Single Arm Light Band Tricep Extension 3x15
Chest Supported DB Row 3x12 70
DB Lateral Raise 3x20 15
Pro Mini Band Bicep Curl 1x50

09-05-2012, 02:52 PM
9/5 DE Squat
Box Squat Raw50% + Strong Bands 3x2 145,235,325, 8x2 350
3in. Deficit Dead Raw + Standing on Light Band 7x1 135,225,315,405,495,565,625had to grind this one out
Dead from floor pretty much stiff leg King Suit 1x4 700
Dead Raw 50% 3x4 405
BB Row 1x20 315
BB GHR 3x10 65

09-08-2012, 05:48 AM
9/7 ME Bench
Raw 3x3 135,225,315
2board Raw 2x1 365,415
52 Phenom 2board 2x3 425,455
1board 1x1 485
Touches 2x0 500,550 still having some trouble forming into this shirt. But finally pulled everything together from here
4x3 455 touched in later reps, 1x3 475touch, 1x1 485touch, 1x3 405touch
Sling Shot Pause work 3x3 365,385,395 really got my set up tight
DB High Incline 2x15 80
Light Band Tricep Extensions 3x50
Face Pull 3x15 160

09-10-2012, 06:03 AM
9/8 ME Squat
Box Squat Raw 5x2 145,255,345,400,485
44 Jack Brief + Strong Band 250-270 3x1 500,550,600, 4x1 650
56Jack Suit Reverse Band Pro mini 2x3 835,885, 1x1 935
3in Mat Sumo Jack Brief 46 3x1 135,245,335,425
Ace 56 3x1 535,625,715 1x0 805 was beat in the legs but I know 800 will go and I probably be better conventional
GHR 2x20 +
Shrugs 2x50 495,585+
Reverse Hyper 2x20 180+
Hanging ABs 2x20

09-10-2012, 03:27 PM
9/10 DE Bench
Short Press 1x5 135, 5x5 225
BB Incline 3x3 135,225,285, 1x4 325
DB Bench 4x8 80,100,120,140
DB Lateral Raise 2x30 15
DB Bentover Raise 2x30 15

09-12-2012, 01:59 PM
9/12 weighed 235 today
Low low Box Squat wider stance 3x3 145, 1x3 235, 3x3 325raw
44 Jack Briefs Strong Bands 2x1 325,415, 3x3 485 worked the dip and did awesome!
Lowest Pin Rack Pull 5x1 135,245,335,425,515raw
King Suit 3x1 575,655,745 2x0 835,800was spent, was out of position on 835 but got to the knees, 800 didn't lockout
Ultra Wide Sumo with 3in. Deficit 5x5 225
Ab Roller 4x10

09-15-2012, 11:08 AM
9/13 ME Bench
Bench 1x5 135, 3x3 225,275,315, 1x2 365
56 Ace 2board 2x2 425,455,
1board 2x2 485,500
Touch 1x0,1x1 520 working to touch lighter weight sucks ass all sets were difficult
Chins 3x10

09-15-2012, 11:11 AM
Squat Raw 3x5 145,235,325
44 Jack Brief 3x3 415,505,595, 3x3 645, Box 3x3 645
Rack Pull Raw couple inches below knees 6x3 245,335,425,515,605,695
Abs 3x20

J Stottlemire
09-15-2012, 01:19 PM
Commit to one shirt brother.... Or just work raw till you're ready too. I hope to be back next week.

09-15-2012, 02:43 PM
I'm committed to the 52 phenom for sure had to use the ace because of the tattoo work he tattooed a bit over where the phenom rips you up.

09-17-2012, 04:56 PM
Bench 2x5 135,225
3board 1x3 315, 3x3 405 had some shoulder discomfort
BB Incline 5x3 135,185,225,265,305 1x0 345 90% shoulder was dead meat
DB Bench 5x10 70 working the tuck
Dips 5x10 BWT
Face Pull 6x10 165 various grips
DB Shrug 2x50+
Shoulder Circuit: Side,V,Front,Bentover 2x10
DB Hammer Curl 3x10 60

09-19-2012, 03:09 PM
10in Low Box Squat Raw 3x3 145,1x3 235,1x3 325, 3x3 375
Added Black Elitefts Pad 2x3 445,520, 1x1 595 I don't recommend heavy box squat without briefs
44 Jack Briefs + Average Bands 3x2 600,625,650
54 Jack Suit + Average Bands 3x1 705,730,755
Dead Raw7x1 135,225,315,365,435,510,585
King Suit 2x1 665,725
Sumo Wide Raw 3x5 315
Hang Shrug 2x20 315
Hyper45 4x10 Doubled Mini
Ab Roller 4x10

09-20-2012, 08:25 AM
Bench Raw 4x3 135,225,275,325
52 Phenom 2board 2x2 425,485
1board but no touches close 2x2 535,550 didn't want to force the touch only had one spotter
Lat Pulldown 2x10 115,160, 3x10 205
Thick Rope Inverse Row 3x20 Bwt working tuck
DB Shoulder Circuit: Front,Side,Bentover,Press, External Rotation 2x20 5
Horizontal Cable Tricep Extensions 3x20 75

09-24-2012, 01:59 PM
Bench Raw 4x3 135,225,275,315, 1x1 365
52 Phenom 2board 1x2 425
1board no touches but all close 4x2 485,535,565,600
3board 1x1 625 terrible everything but got the lift really wanted to do for reps
Mad Dog Sling Close Grip Pauses 3x5 335,355,385didn't lock last one
Face Pull with Spud handles 4x10 115
Mini Band Rear Delt 3x20

09-26-2012, 03:16 PM
9/26 DE Squat
Touch and go Box Squat..why to improve my reaction in the hole...awesome
Raw 3x5 145,235,325
54 Jack Brief + Average Grey Bands 2x3 325,415, 5x3 505
1.5mat Sumo 52 Jack Brief 4x1 245,335,425,535
56 Ace 2x1 625,685, 2x0 745 first day in tighter briefs couldn't get to the bar efficiently almost causing me to black out...realized my belt was too tight, briefs in the quads restricted my movement getting down and my hips are dog shit if I am too wide.
Was so fucking pissed I went and abused myself off the floor I think my sets went like this it happened so fast didn't take much rest
Sumo Floor 4x1 695 still wasn't getting to the bar had to take multiple breathes and sat in the hole too long.
Sumo 4x1 605 by my last two sets I finally figured out how to get to the bar quick and efficient. Had to grab the center of the bar (like I seen Brian Carrol do in his videos) just to get to the bar, set my grip and produce tension. So that worked for me in tighter shit. I am still pissed.....But I know I got it now.
Accessory Circuit: 2x
Stiff Leg 10 245
GHR 20
GHR Abs 20
Reverse Grip Pulldown 10 205
BB Row 10 245
Reverse Hyper 20 305

09-27-2012, 09:16 AM
9/27 ME Bench De-load
Bench 3x10 135, 1x5 225, 5x5 225+80chains
DB Bench 2x10 80,100, 2x10 120
Cable Fat Bar Tricep Extension 10x10 40,60,80,100,120,140,160,180,200,220
DB Row continuous 5x5 150
BB Shrug 5x10 front 405, 5x10 behind 405
KB Lateral Raise 1x10 35, 2x10 40
Cable Rope Bicep Curl 4x10 100,120,140,160

09-29-2012, 12:18 PM
9/29 ME Squat
Awsome Squat prep with bands, leg ext, reverse hyper
Box Squat Raw touch go 5x3 145,255,345,445,535
Jack Briefs 44 1x1 635
No Box 54 Jack Suit No Straps 1x1 735
Straps Up 1x1 835, 2x1 925, 1x2 925
3in. Mats Dead New Secret suit combo
7x1 225,315,405,495,585,675,765
V Grip Row on Grappler 2x40 225,270
Reverse Hyper 1x20 90
DB Curl 4x20
Ab Roller 4x20

09-29-2012, 04:27 PM
Forgot my miss grip rep on 765 straps to tight to actually get to the bar re adjusted for the second one and was fine

10-01-2012, 09:45 AM
DE Bench with fat gripz and 80chains 1x5 135, 5x5 225
Incline 6x1 135,185,225,275,315,335
1x22 240 equal to body weight but actually weighed 235
3 board Close Grip Slams 2x10 315,1x12 315
Face Pull with Back Bar various grips 1x10 115, 3x10 255
DB Shrug 1x100 80

10-03-2012, 04:58 PM
DE Box Squat with Average Band
Raw 4x3 145,235,325,415
44 Jack Brief 2x3 505,525 speed sucked so I stopped my back is still lit up from all the labor over the weekend
Dead Secret Suit Combo
5x1 135,225,315,405,495, Straps up 2x1 585+double light band, then switched to looser brief which was better 2x1 585+ doubled light band
Rack Pull Pin 3 in suit 4x3 700,720,740,765

10-05-2012, 11:15 AM
ME Floor Press 1x5 135, 1x2 225, 6x1 295,335,385,415,455,495PR
didn't pause my floor press but did really good on tightness, control, overall technique as soon as my triceps hit the mat I pressed. a floor press for me is my 2board equivilent being 6'2" and long armed and skinny as fuck
Standing BB Military Press with bar starting on chest no leg drive. 5x1 135,165,195,225,255PR
Pull-ups 5x5 bwt,20chain,40chain,20chain,bwt
Banded Rear Delt choked 3x20 mini
Cable Bicep Hammer Curl with Rope 4x10 140,160,180,200
now mopping the gym

10-06-2012, 11:00 AM
Box Squat 4x3 145,245,345
reverse band mini 1x3 435
44 Jack Brief 3x1 535,635,735
54 Jack Suit 3x1 835,935,1000 was high my back was fucked today. Had to move 5tons of stone the day before due to incompetant shitbags. I am just pissed because it affected my training today I really wanted to hit 1075.
44 Jack Brief 1x10 545
Good Mornings 2x10 55bar

10-08-2012, 04:24 PM
ME Bench
Raw 1x10 135, 1x5 225, 1x3 265, 1x1 305
Sling Shot 4x1 345,385,415,455 smoke show
52 Phenom super tight today had a rough time touching but technique was good
3x3 475,520,550 1x2 595, 1x0 610 tried touching not worring about making the lift all I wanted to do was touch damn it.
Average Band Tricep Extensions 3x50
Chin-ups on 3in ropes 3x8
Shoulder circuit: DB Shrug 2x50 + Front, Lateral, Bentover 2x10 20

10-10-2012, 05:56 PM
DE Box Squat
Raw Average Band 5x3 145,235,325,395,465
46 Jack Brief 2x2 505,555 back is still messed up stopped there
Dead 46 Jack Brief 5x1 135,225,335,425,515
King Suit 3x1 585,665,705 went to do speed work in gear to work on getting to the bar 3x3 425
Raw 2mat Deficit Sumo 2x5 425,515, 1x1 605
Accessory Cicuit:
GHR 3x10 2mini band,3,4 +
DB Row 3x10 100 +
Reverse Grip Lat Pulldown 3x10 205 +
Reverse Hyper 3x10 90
Hanging Abs 3x20

10-12-2012, 11:38 AM
ME Bench
Raw 4x3 135,185,245,305
2board 2x2 365,425
52 Phenom 2board 3x3 495,555,615
1x2 615 still working on touching
DB Incline 5x10 60,70,80,90,100
Light Band Skull Crusher 1x100
Chins 3x10
Front Raise 1x50 15
Lateral 1x50 15
Face Pull 1x50 Spud Strap 70

10-13-2012, 01:15 PM
ME Squat working on depth in tight briefs
Raw 3x5 145,255,345
44 Jack Briefs 1x5 475, 1x3 575
started to put on 54 Jack Wasn't happening my bloat was unreal
56 Jack Suit Straps down 1x3 675
Loose Strap 1x1 775
Strap and Light Wrap 1x1 865
Reverse Average Band 3x1 915,965,1015 good work but my 1015 was shy I have to get down fast and not focus on the pressure. So close though
6mat Dead Raw 6x1 135,225,315,405,495,585
56 Jack Brief 3x1 675,725,775
Good Mornings 4x6 145,235,325,415
Seated Abduction Pro Mini Band 2x50
Abs 1x50

10-14-2012, 01:39 PM
Beastly weights and friggin' impressive amount of heavy/geared work: congrats!

10-15-2012, 09:59 AM
Thanks man looking to really lock everything in and improve.

10-15-2012, 10:03 AM
DE Floor Press 1x5 135, 5x5 various grips 225
add Sling Shot 4x1 315,365,425,475, 1x2 525PR first time using sling shot on the floor went for a 3rd got greedy. lol
2board Close Grip Slams 3x8 315,335,355x9PR
Pull-ups 3x10 BWT
Pro Mini Band Reverse Snatch + Rear Delt 2x20

10-17-2012, 05:54 PM
10/17 De-load
DE Squat working on depth in tight 44 briefs and dip'n
44 Jack Briefs + Average Bands 7x2 135,235,325,415,505,595,635
46 Jack Briefs with King 5x1 445 working on getting to the bar
My back is still f'd not injured just really tired on one side, burning from that damn labor a few weeks ago
GHR Crunch + 45Hyper + Reverse Hyper > 1x20

10-19-2012, 11:31 AM
Bench Raw 1x5 135, 2x1 225,315
52 Phenom
4board 1x6 405
3board 3x1 495,585,635
2board 1x1 635
Touch 1x0 585 Ran out of gas took too long down but technically everything was on just had nothing left after the touch. looks like I am going to open with 600.
Sling Shot 1x25 315
Face Pull 5x10 115-295
Lat Pulldown working bench tuck 3x10 160
DB Shrug 3x20 90 slow
Light Band Extension 1x50

J Stottlemire
10-19-2012, 12:41 PM
Nice work and good luck at the meet Brian

10-19-2012, 12:50 PM
Thanks Josh it makes a huge difference when you can get comfortable in a shirt and be able to spread your Hands and what not. Hope to see you compete soon.

Brian C
10-19-2012, 04:38 PM
Good work today dude. I think 600 will be a good opener.

10-20-2012, 01:50 PM
ME Squat
Raw 3x5 145,195,235
44 Jack Brief got in briefs early to work hitting depth with light weight I suggest this wish I was good on the bench like this lol.
3x3 350,450,550, 2x1 650 got depth second time
54 Jack suit straps down 1x1 750
Straps up 3x1 850,950,1050 I can't believe how light this felt not kidding. I don't want to make an excuse but I got this forearm cramp in my set up and tried to ignore it so I jumped my go call. really excited because I can really see what I can do now.
3in mat dead 56 Jack Conventional 3x2 245,335,425 3x1 605,695 skipped 785 and went to 835missed took too long to grip but pulled to knees.
56 Jack Briefs Cambered Box Squat 4x5 250,340,420,510
Cambered Good Mornings 2x8 340
Seated Pro Mini Band Abduction 1x50
Reverse Hyper 1x20 180

10-22-2012, 03:53 PM
Thanks Bri after putting that 54 it felt really good go figure that is too easy to touch and 52 is too hard to touch lol

10-22-2012, 05:15 PM
2nd time in shirt in 72 hours no choice have to get ready in my bench shirt
Bench sling shot 7x3 135,185,225,275,315,375,425
52 Phenom 1x3 475 could barely go down
1x2 525 could barely go down and I attest I am not pussy footing
1x1 565 close touch, 605 close but just still not comfortable in 52
Put 54 on to see if there is a technique issue....and NO.
touched 475 then 525 easy and explosive I am convinced if I bring the chest plate in a little on the 54 my bench will be just fine. There is a big difference in size when you put the two next to each other. The 52 honestly just feels like shit when its not fitting good. It fit better when I was 235.
Light Double Banded Tricep Extensions 3x30
BB Row 2x8 135,185, 2x8 255
Pull-ups 2x8
Light Band Rear Delt 1x50
Light Band Fly 1x50

J Stottlemire
10-22-2012, 05:27 PM
Where is your bodyweight currently?

10-22-2012, 07:58 PM
247 at like 7% body fat if that matters. I know people at my weight have gotten in the 52 I feel like the top seem by my shoulder holds me back from getting my last inch or so to touch. I have touched in this shirt but Get to tired to push anything. I don't know of its my arm length but also when I get down to the last few inches I try to maintain form but it feels like my shoulders want to rotate making it feel like I am going super far. 54 is comfortable that doesn't happen feels natural but not a shirt to hit 700 in

J Stottlemire
10-23-2012, 02:24 PM
Cool def do what you feels best, the bench will be the difference in a big time total if you commit to a sper tight shirt or a loose one, tight shirt is def tough, I take you won't be coming down to 220 now?

10-24-2012, 06:00 PM
Haha doesn't look like that...I have my eye on a specific squat...Not gonna say a word you will find out. lol

10-24-2012, 06:05 PM
Dead 3x3 245,335,425
Jack Brief 46 + King 4x1 515,605,675,735
13in. Log RDL 1x5 180, 3x5 270
GHR with double Mini Band 3x10 + Log Curl 3x10 90
Average Band Abduction 3x20
Hang Abs 3x20
Reverse Hyper 1x20 135

10-25-2012, 07:00 PM
10/25 3rd shirt session within a weeks time trying to dial shit in
Bench 2x10 135,225
Sling Shot 1x5 315
54 Phenom all touches 4x1 405,455,505,555 this isn't good I should not touch something less than my raw max that sucks for me if I want a big bench. So shirt is big
52? Phenom 1x0 605 I got so pissed off could barely lower the bar chest plate was so constricting a 52 should fit me no problem and my technique is good. We size this shirt to another Phenom that is a 48 and my chest plate is smaller I am thinking wtf...I have been training in this shirt for 7 months and could never get comfortable. It looks like this was some sizing mix up during manufacturing. Had some of the other guys put it on that are similar in size and they could honestly say wow we actually feel bad for you after giving me so much shit for not touching and this shirt was definately a fuck up.
DB Incline 1x20 65,1x15 75, 1x12 85, 1x10 95
Cable Tricep Extension 4x20 70,110,150,190, 3x10 190 + pro mini band
DB Shrug 2x50 100
Face Pull 2x30 165

10-27-2012, 01:05 PM
ME Squat
Raw 1x10 145, 1x5 255
44 Jack Brief 2x2 345,455 2x1 535,600
54 Jack Suit Straps Down 1x1 700
Straps up loose 1x1 800
add Reverse Mini 3x1 900, add Knee Wraps and tight strap 1000,1100missed depth pussed out on depth thinking about the pressure and only having a back spot
1100 squat depth punishment was a 905x3
Cambered Good Mornings Paused 1x8 160, 2x8 250
GHR + GHR Crunch + Reverse Hyper 1x20
DB Hang Shrug 3x15 80,90,100


10-29-2012, 11:38 AM
DE Bench 1x10 135, 1x3 205
3x3 205+80chains close grip
3x3 205+120chains medium grip
3x3 205+160chains normal grip
DB Incline 20,15,12,10 60,70,80,90
Dips 2x10 Bwt
Horizontal Tricep Extension Mini band 2x60
Chins 1x12 Bwt
Shoulder Circuit 2x10 front side bent over press
Pro Mini Band Curls 2x60
Spud Strap Face Pull 1x30 115

11-06-2012, 07:30 AM
Squat 1x5 145, 1x3 235
add 44 Jack Briefs 1x3 325, 1x1 415, 1x1 505
add 54 Jack Suit no straps 1x1 595, 1x1 685
Last warm-up Straps up loose 1x1 775
1st attempt 1x0 850 depth call
2nd attempt 1x0 925 strict judging for geared lifters it seemed but thats fine
3rd attempt 1x0 925 finally dialed in but felt really flat for several reasons. had no power for a week, nutrition sucked, had to do a weight cut and didn't react well with squating. Very frustrated because I crush weights like this. This was my final cut every time I do a weight cut of any this happens. I had no pop in my suit could feel it in warm-ups as well. Weighed in at 237 at the end of meet not good.
1x5 135, 1x3 225, 1x1 315
Added a borrowed 52 phenom from Tim Gale and Jesse Jayne
1x3 405 almost touched lol
1x1 455 touch, 1x1 495, 1x1 535 changed my opener from 600 to 555 since shirt was really big in the arms
1st attempt 1x1 555
2nd attempt 1x0 600 almost had it missed lockout and played with it too much instead of just letting it down faster
3rd attempt 1x0 600 over adjusted with speed down and dumped it to my stomach
Dead 1x1 135
Add Jack 46 Briefs 225,315,405
Add King Suit 54 495,585,635
1st attempt 1x1 675
2nd attempt 1x1 725
3rd attempt 1x0 775 rushed grip and didn't have a good grip smoked it off the floor dropped the weight above knees
This was a shitty meet for me but it is what I needed to dial the federations equipment in and judging. I am back on the platform on December 1st can't wait not going to cut from 255 just going to stay in the 275's to post the big squat I know I can do. I also will be getting my bench shirt back from alterating the chest plate and arms and should easily get another 100lbs out my bench. So I will be expecting a huge total. Check out the Vid.

11-06-2012, 08:25 AM
ME Bench even though I just had a meet Saturday. Have no choice have a tattoo appointment on Friday so had to answer some shirt work questions
Bench 1x10 135, 1x5 225,
Sling Shot 3x5 315,350,400
56 Ace 3 board 4x3 455,535,565,595 Awesome explosive as hell this shirt actually works
Touch 2x1 545,575 shirt had so much support that it was too difficult to touch about 1in off, but shirt was comfortable. 575 was really explosive. So if need be this shirt can work for next meet if my phenom alteration doesn't work.
Slow EZ Skull Crushers 3x10 95
Light Band Tricep Extension 3x60
Lat Pulldown Spud Strap 2x20 115
DB Curl 3x10 25,40,50 3x10 50
Banded Curl 3x60

11-07-2012, 01:21 PM
3in Mat Dead Raw 6x2 135,235,335,455
44 Jack Briefs 1x2 535
Jack 56 Dead 1x2 625 didn't like it
King 54 Suit 1x2 700 I will stick with the king
1x1 750
Opener off Floor 1x1 700
DE Box Squat+ Onyx Band 3rd heaviest 44 Jack Brief 3x2 145,235,325, 8x2 415
Accessory Circuit:3x
DB Shrug 3x20 90
Hammer Curl 3x10 55
GHR 3x10 Double Mini
Reverse Hyper 3x15 315

11-10-2012, 01:24 PM
Floor press 10x5 135 working tuck and flare. Have f'd rear felt strain and elbow lock sucks.
Single arm pro mini extension 10x10
Single rope pull-ups 2x10
Db row 2x10 130
Db front raise 6x10 10-35
Db lateral raise 6x10 10-35
Mini band rear delt 2x50

11-10-2012, 01:31 PM
Squat raw 1x6 145,1x3 255,1x2 325, 1x1 415
46 Jack brief chose the larger ones 44 is too tight in quads to get depth. I get nothing in these in the hips but I can reach depth
2x1 505,600
54 Jack suit 4x1 705,785,835,880 all buried
Pin 3 rack pull 46 Jack brief 4x1 245,445,535,625
54 King suit 2x1 715,825 smoke show didn't wear a t shirt straps grab better
Rdl 2x10 225 slow

11-12-2012, 03:49 PM
Squatted again had to try to find away to make my 44 briefs work. They fit great in the hips but to tight in the thighs for me to properly get depth. So this is what I did. I cut the stitching out of the black trim at the bottom of the legging and removed the black material on the Jack brief. This was awesome and was enough for a perfect fit. I was able to have support and I got to depth with 255!
Squat 5x1 255,345,455,505,605

11-12-2012, 03:56 PM
Bench 2x3 135,225
2board hard pauses 3x3 315,365,410
4board Close Grip hard pauses 2x5 420
DB Bench 2x20 65
Grenade Ball Single Arm Tricep Extension Pyramid 5x15 30,50,70,50,30 continuous
Grenade Ball Rear Delt 3x20 70
Fat Grip DB Curl 3x20 15 rehabing f'd up elbow

11-15-2012, 01:44 PM
Dead 1.5 Mats 1x8 135, 1x4 245, 4x1 335,445,535,605 hamstring strain don't get it felt really good smoked the shit out of this like it was a power clean. Had worse strains in the past so I hopefully will recover for my meet Dec. 1st. Shut it down and went right next door to the chiro and got stim and treatment. I will get treatment daily for the next two weeks. It figures this shit always happens when I start reaching my strongest and it has been the best my gear has fit too. I will overcome and make the meet. atleast I can focus on bench a little more, squat shouldn't be an issue, and deads we will see when I get there.
Projected openers 835,600,700 2nds 910,640,750 3rds whatever I got left.

11-17-2012, 11:42 AM
Bench Raw 6x3 135,185,225,275,325,375
54 Phenom 3board 1x5 455
2board 1x1 525
Full 1x1 585
2board 1x1 625 realized at 585 my chest plate is still to big to give me more in the bench.
Put 56 Ace on 1x1 605 missed full range by a 1board had to see how this shirt felt, definately more support in Ace but the Phenom is less tempermental you know what you are going to get from the phenom. Ace is great when it works maybe if I took a few more sets in the Ace it may have settled more for a better fit to touch some weight.
Close Grip Sling Shot pauses 3x6 325,350,375
Chest Support DB Row 3x20 60
Back Bar Lat Pulldown 6x10 205
DB Lateral 1x50 15
Banded Rear Delt 1x50 Light

11-17-2012, 11:47 AM
Box Squat 4x10 55 took a mat off each set to warm-up trying to rehab and recover from a hamsting strain from Weds.
3x3 145
44 Jack Brief 3x2 245,325,415, 1x1 505 this was my hamsting threshold so stopped here. I am about 50% right now.
Good Mornings 3x10 145
GHR 3x10 BWT
Reverse Hyper 1x20 180
Hyper 6x10 BWT
GHR sit-ups 2x15
BB Shrug 10x20 various grips 225
The worst part is I feel mentally like shit worse than anything else. But I do know I will recover in time for the meet and if not it isn't the end.

11-19-2012, 01:44 PM
11/19 De-load
Bench 5x3 135, 5x3 225
DB Bench 4x10 80,90,110,110
DB Seated Military 4x10 35,55,65,65
Banded Tricep Extension 4x20 double mini
DB Shrug 3x20 90
Face Pull 3x10 205

11-22-2012, 09:38 AM
Box Squat De-load
3x3 90+strong, 1x2 180+strong, 6x2 270+strong
Hanging Abs 3x20
T Bar Row 4x8 225
Reverse Grip Lat Pulldown 5x10 165
Reverse Hyper 3x15 180

12-03-2012, 01:36 PM

So I registered at 275 some how I managed to be 244.5 the night before the meet. At this point I say fuck it may as well drop to 242. Woke up the next morning at 241.8. So I ate breakfast had some drinks and coffee weighed 245. I knew I had a 90min drive to Allentown PA so I basically just bundled up and put on the heated seats in the SS on the ride up. I weighed in at 242.5 couldn't get any better than that. I drank a bunch of fluids and aminos ate some snickers got my weight to 249 by noon.
Squats started at 3pm It went like so....

Dynamic warm-up 20min
Raw Squat 1x10 145, 1x5 235, 1x3 325,
46 Jack brief went with bigger brief so there wasn't depth problems RPS is awesome they really make you earn you geared squat.
1x3 415, 1x2 505, 1x1 595
54 Jack Suit Straps Down 1x1 685
Straps up 1x1 775
First attempt 1x0 815 I jumped the squat command even though I stood there for ever. Appearantly my knees weren't locked out. The person controlling the gate opened the gate before I picked the bar causing me to lean foward lol. Buried the lift but didn't count.
Second Attempt 1x1 835 easy went conservative sisn't want to risk a bomb.
Third 1x1 880 was my best lift easy and dialed in.
My plan was to go 815,880,910-950range I probably still had 30-50lbs left in me.
Raw 1x5 135, 1x3 225, 1x1 315
Sling Shot 1x3 365
54 Phenom 3 board 1x3 465
2board 1x1 525 ran out of warm-up time had to go right to 1st attempt
1st attempt 1x1 580 back cramped bad due to not many warm-ups
2nd attempt 1x1 600 all-time PR
Skipped 3rd 600 is all I have in this shirt until I learn some more in it or get a tighter chest plate
Dead Conventional
Raw 3x3 135,225,315 needed to do some reps to get back mobile
Jack 46 Brief 1x1 405
King 54 1x1 495
Light Strap 1x1 585, 1x1 635
1st Attempt 1x1 700 smoke show
2nd Attempt1x1 750 smoke show had a miss grip and almost dropped it glad to have gotten the down call lol
3rd Attempt 1x0 770 killed it but grip was suspect I grabbed to far in on the left and too far out on the right where I dropped it out of my left hand at lock out.

Total at 242 2230PR 880pr squat at 242, 600PR bench all-time, 750 dead meet pr
So I would like to lastly thank all my training partners Team VIP for all of their help. Also, my partners from the other teams for help over the past few weeks Ian Decker, Team Jersey Iron so many to name, RPS and the Rychlaks all of you were a great help.
I will be putting together my new program and am looking foward to getting back at it.

12-11-2012, 09:45 AM
12/10 First Training Post Meet
DE Box Squat + Onyx Ruthless Bands 2x2 145,235, 10x2 305 worked wider stance
Lilly's Snatch Grip Dead Challenge from 4in. blocks 5x2 135,225,315, add straps 405,495, 1x8 585
Sumo + 100lbs of chain 4x2 135,225,315,425, 1x4 525+100
Accessory Circuit Building Style slow eccentric and concentric tried to do 4sec each way: 3x10-20 this hurt lol.
GHR with Mini Band
Hanging Abs
Reverse Hyper 180
DB Shrug 100

12-13-2012, 09:14 AM
DE40% Bench 9x3 medium grip + doubled onyx intense bands 175
BB Standing Military Press80% 1x3 135, 1x1 175, 1x12 215 pr I believe this gave me a 300 max
DB Bench 4x6 110,120 fucked my shoulder up, I have lost stability in my right arm due to my elbow being damaged so I should have known better. 2x6 80+mini band super slow for stability work
Accessory Circuit 3x8-15reps:
Super Slows again for building
Single Arm Tricep Extension with Light Band
Face Pull
lateral Raise with fat gripz 35

12-17-2012, 01:45 PM
Box Squat + 120chains 6x2 145,235,325,415,485rep out, stopped here due to terrible body tightness from strained shoulder
Rack Pull from pin 3 6x1 135,225,315,405,495,585, 1x3 715,1x2 715,1x1 715
Cambered Squat 2x6 160,250, 3x6 360
Accessory Cicuit: 3x10-20 slow reps "building"
Grappler Twist
DB Shrugs
Reverse Hyper
Hanging Abs

12-17-2012, 01:53 PM
Bench + 80chains 1x10 135,1x5 225, 1x1 285, 1x4 325 not bad for having a strained shoulders had to plan this carefully.
3board 1x3 355, 2x3 385
DB Incline 4x6 slow reps 55 trying to rebuild stability.
Accessory Circuit: 3x10-20 super slow eccentric concentric
Cable Tricep Extension
Cable Curl
TRX Push-ups
DB Curls Various

12-17-2012, 02:04 PM
DE Box Squat Wider Stance 50% + Vicious Bands 2x2 145,235, 8x2 305
Snatch Grip Dead off 5mats 5x1 135,225,315,405,495, 1x2 615 85% wanted to hit 6 but this is good for the day after 585x8 last week and doing 6 total reps with 715raw Friday. Back was fatigued but very happy I could train this way.
Sumo 50% + 100chains 2x2 135,225, 6x2 325
Accessory Circuit: 3x10-20 super slow
BB Shrug 405 slow
Hyper 45 slow
DB Hammer Curl increased weight slow
GHR Crunch slow

12-20-2012, 03:48 PM
DE Bench + Doubled Aggressive Bands 3x3 bar,95,135 9x3 medium grip 155
Standing Strict BB Military Press 85% b/o 3x3 95,135,190, 1x9 225
DB Bench 4x8 55 super slows man was I on fire still trying to rehab shoulder. BB movements aren't effected as bad as DB movements.
Accessory Circuit: Up to 30reps
Cable Fly 30,50,70
Horizontal Cable Tricep Extension 70,90,110
DB Row 3x8 150
DB Chest Supported Row 55

12-23-2012, 10:03 AM
Squat + 120chains 6x2 55,145,235,325,415,515max
Rack Pull pin 3in. 5x1 135,225,315,405,495, 5x5 545 Prilepin rep and set range below 70%
Cambered Box Squat 70% 3x2 160,250,340, 3x7 380
Accessory Circuit: 3x20 first 10slow then 10fast
Leg Extension 160
Single Leg Ham Curl on ball
Superman on Ball
Adduction with ball for groin health

12-23-2012, 10:12 AM
Bench + 80chain medium grip 1x10 135, 1x5 185, 1x3 240, 1x1 305, 1x2 350max
3Board medium grip 3x1 365,405,425 still nursing shoulder this was my threshold point
DB Incline 4x bo 1x60 60, 1x50 70, 1x40 80, 1x40 60
Accessory Circuit: 3x20 first 10 slow as shit and then 10fast
Fat Gripz Face Pull 115
Light Band Tricep Extension
Supracurl bar 95
Dual Uni Lateral 4in Grenade Ball Straight Arm Lat Pulldowns 50

12-27-2012, 08:29 AM
12/24 De-Load
Squat 40% 3x10 55, 3x10 145, 1x5 235, 5x2 265
Dead 40% 1x5 135, 1x1 225, 10x1 280
Front Squat 40% 1x5 145, 5x2 195

12-27-2012, 08:31 AM
12/26 De-Load
Bench 40% 3x10 bar, 3x10 135, 5x3 180
BB High Incline 40% 5x3 140
DB Bench 5x5 60 slow

12-31-2012, 07:21 AM
12/28 De-Load training circuit at 18,000ft 3x10-15:
Wide Yoke Box Squat 140
Yoke Good Mornings 140
Ultra Wide Sumo 135
Hanging Abs

12-31-2012, 07:25 AM
12/29 De-Load Accessory Cicuit at 18,000ft 3x10:
Behind Neck Push Press 145
Out of Position Log Rows 230
Fat Grip Shoulders circuit: Front, Side, V 15
Straight Bar Chin-ups

Yes! De-load Over!

01-02-2013, 07:41 AM
Ballistic Olympic Squat 40% 3x10 55, 2x10 145, 1x2 195, 1x2 235, 8x2 260
Conventional Deadlift 5x2 135,225,315,405,515
Reverse Light band 2x2 625,700
Front Squat 75% 3x2 145,235,325, 3x5 365, 2x5 305 supposed to hit 5x5 at 75% could only hit 3 sets. with that said I had to do the punishment work after which was....
8x2 195
Accessory Circuit: at 18,000ft 3x20
Prone Hamstring Curl with Light Band
BB Snatch Sit-up 45
Mini Band Lateral Side Steps
Reverse Hyper 225

01-02-2013, 01:01 PM
Ballistic Bench40% 1x2 135, 10x3 medium grip 180
BB Incline90% 6x2 135,175,210,235,280,315
Seated DB Military Press moderate 60-80% 4x8 65,70,75,80
Accessory Circuit: 18,000ft 3x
Lat Pulldown 230x10
Close Grip Incline Push-up b/o
Dual DB Preacher Curl 35x10
Mini Band Rear Delt b/o

01-07-2013, 06:24 AM
Squat Raw 2x10 145, 3x2 235,325,395, 2x1 455,520
Reverse Light Band 1x1 585, 1x0 655 stayed with the lift really well needed a little nudge. Legs were beat from previous training.
3in. Deficit Dead 50% + Light Band 1x1 315, 8x2 365
3pin Rack Sumo 4x1 225,315,405,495, 3x5 565
Accessory Circuit: 3x @ 18,000
Ultra Wide Pin 3 sumo 225x10
Snatch High Pull 135x10
Hanging Abs 20
Adduction Ball 20

01-07-2013, 06:32 AM
Bench 1x10 135, 1x8 225, 1x3 275, 1x1 315, 1x1 365
Reverse Light Band 2x1 405, 455 only 1 elbow is still jacked up can't get full extension
Log Clean and Press 5x1 90,140,180,220,250
Football Bar Medium Grip 70-79% 4x8 245,255,265,270
Accessory Circuit: 3x 18,000ft
Pull-ups 10
DB Shrug 20x150
Average Band Fly 20-50
DB Hammer Curl 10x 55,60,65

01-07-2013, 01:50 PM
Dead Rep Out 1x5 135, 1x4 225, 1x4 315, 1x2 415, 1x14 520 wanted 20reps but my glutes still felt Friday training
Sumo 70% 2x2 225,315, 4x6 455
Low Yoke Box Squat 50% 10x2 320
Accessory Circuit: 3x @ 18,000ft
GHR with PVC 10
45 Hyper with 100lb Kettlebell 10
GHR Snatch Sit-up with PVC 10
Standing Abs with Average Band 20

01-14-2013, 06:18 AM
Off the flu ugggh. Bwt at 230lbs did most of program. I also have a wonderfully sharp tricep tear.
Bench 2x10 135,225,1x3 275, 1x10 315
Sling Shot Pause 5x3 365
Accessory Circuit: 1x
DB Shrug
Lat Pulldown
Single Arm Band extension
Banded Rear Delt

01-15-2013, 09:06 AM
1/14 De-Load
Squat 1x10 145, 1x5 215, 5x2 285
Dead 2x2 225,315, 5x2 375
Front Squat 2x2 145,195, 5x2 225

Accessory Circuit: 3x10-20 @18,000
Belt Squat 165
BB Shrug 585
GHR Pro Mini Band
EZ Curl 95
Rehab Single Arm Mini Band Extension 50

01-16-2013, 03:25 PM
1/16 De-Load
Started with 18,000ft today this was my limit of things to do to let this tricep and elbow heel some more.
Lat Pulldown 5x10 165
Log Row 3x10 180
Cable Fly 3x20 40,60,80

Accessory Circuit: 3x20
Single Arm 4' Grenade Lat Pull Through 60
Single Arm Preacher DB Curl 25,30,35
Single Arm KB Lateral Raise 25
Battle Ropes 60sec

01-19-2013, 10:18 AM
1/18 De-Load training done at 18,000ft
Low Box Squat Blue Pad 2x2 135,205, 5x2 285
Sumo 2x3 135,225, 5x2 325
Cambered Squat 1x2 160, 5x2 250

Accessory Circuit: 3x10-20
Cambered Good Morning to Squat
T-bar Row 135
GHR Sit-up
Reverse Bicep Curl Ez Bar and Fat Gripz 65
Reverse Hyper Short Strap 180

01-19-2013, 10:20 AM
1/19 De-Load Done at 18,000ft+
Bench 1x3 135, 5x3 205
DB High Incline 4x8 55

Accessory Circuit: 5x10-20
BB Shrug 405
BB Upright Row 135
DB Chest Supported Row 65
Single Arm DB Lateral Raise 55

01-21-2013, 05:24 PM
DE Squat + Vicious Bands 2x5 145, 4x2 255
44 Jack Briefs 4x2 285
3in. Deficit Dead 5x2 135,225,315,405,495, 1x4 570
Sumo + Belt Squat Combo 75 2x5 135,225, 4x8 325

Accessory Circuit: 2x
Wide Low Box Squat High Bar x10 145
Seated Good Morning High Bar x10 145
Seated Pro Mini Band Abduction x50
Hanging Abs x20
Pro Mini Band Bicep Curl with pauses x50

Small Extra workout:
DB Curl + 2x20 20
Cable Curl + 2x10 115
Alternating DB Curl with Twist 2x10 20

01-24-2013, 08:32 AM
1/22 Extra Small Training
Calve Circuit:
Calves on Leg Press 4x10-20 175,200,225,250
Standing Calves 4x10-20 BWT
Short Light Band External Ankle Rotation 4xb/o

01-24-2013, 09:22 AM
DE Bench Doubled Vicious Bands 1x3 135, 9x3 185
Snatch to Behind the Neck Push Press 1x1 135, 6x3 185
Floor Press 3x20 225 easy

Accessory Lat Circuit: 3x10-15reps at 18,000ft
Back Bar Lat Pulldown 205
Pull-ups with peak contraction pause and average band for assistance
Rope Inverse Rows working on tucking and flaring

Accessory Shoulder Circuit: 2x20 at 18,000
3in. Grenade Ball Cable Front Raise 20
3in. Grenade Ball Cable Lateral Raise 20
Plate Front Raise with alternating Internal Rotation 35
Supported DB Rear Delt 12

01-24-2013, 09:24 AM
1/24 Small Extra Training
Seated DB Lateral Raise with Fat Gripz with pause peak contractions 5x10 15
Light Band Rear Delt with paused peak contractions 3x20
DB Fat Grip Bicep curl with paused peak contractions 3x25 15

01-28-2013, 05:19 PM
Box Squat Soft Pad 4x2 145,235,325,415, 1x5 505
46 Jack Brief 5x5 590
Cambered Speed Squat 6x4 285

Accessory Circuit: 1x 18,000ft
Power Clean x12 225
Hang Clean x8 225
Snatch Power Shrug x8 225 dying at this point
Med Ball Suit Case 3x20

01-28-2013, 05:24 PM
Bench 4x2 135,185,225,275, 1x8 325
56 Ace 3board Speed Work 9x3 465
Swiss Bench 3x10,7,8 245 tricep and elbow are beat need time off can't put any pressure on arm been dealing with this since my December 1 meet when I felt my elbow pop on my 600 bench thanks loose shirt.

Accessory Circuit: 3x 18,000ft
BB Row x10 225
BB Shrug x50 225
DB High Incline x20 55
Light Band Chest Fly x50
Light Band Tricep Extension x50

01-28-2013, 05:30 PM
Soft Box Squat + 160 Chains 3x2 145,235, 4x2 355
46 Jack Brief 4x2 395
2in. Mat Dead 5x1 135,225,315,405,495, 1x9 585
King Suit 54 2x1 650,715

Accessory Circuit: 3x
Belt Squat x10 105,175,245
Snatch Grip Stiff Leg Dead x10 185,235,285
Reverse Hyper x10 225
Hanging Abs x20
Standing Abs Average Band x20

01-29-2013, 05:56 PM
Extra Small Training
Calve Circuit 3x20:
Bosu Calves
Leg Press Calves
Bwt Standing
Average Band External Rotation

Shoulder Circuit 3x:
Seated DB Lateral Raise 3x20 20
Alternating Front Raise 3x30 20
Seated Bentover Raise 3x20 20

01-30-2013, 03:18 PM
DE Bench + 80 Chains 2x5 bar,135, 5x3 225 had elbow wrapped with a knee wrap kinda helped probaly still shouldn't have benched.
Snatch to Behind the Neck Push Press 2x3 75,135, 3x5 210
Floor Press 2x8 135,225, 1x15 315

Elbow is roasted, next week is a de-load in Mexico. Not gonna bench Sat. I swear
Accessory Circuit: 3x 18,000ft
Light Band Chest Fly 3x50
Single Arm Fat Grip T Bar Row 3x10 paused
BB Shrug 3x20 315 Paused
Incline Chest Supported Shrugs working Lower Trap 3x20 75DB
Cable Row 3x10 205+40Chains Paused

01-31-2013, 03:27 PM
1/31 Extra Small Training at 18,000ft

Tricep Circuit: 3x until I felt like stopping all slow contolled reps and paused peak contractions
Reverse Grip Tricep Extension 50
Mini Band Tricep Extension
Crossover Skull 10

Bicep Circuit: 3x until I felt like stopping all slow contolled reps and paused peak contractions
Body Weight TRX Bicep Curl
Mini Band Bicep Curls
Single Arm DB Inner Thigh Preacher Curl

Abs 2x30 on Physio-ball various angles

15min Elliptical at 18,000ft

02-02-2013, 11:29 AM
Squat Raw 4x6 135, 3x5 235, 5x3 305,355,415,470,530
46 Jack Brief 2x2 595,655 so loose in the hips felt terrible
44 Jack Suit 2x2 720,780 felt like shit

Accessory Circuit: 2x at 18,000ft
Belt Squat + Zercher x10 185+135
GHR Light Band x10
Leg Extension Pyramid x10 90,130,170each round
Pro Mini Band Seated Abduction with holds

02-02-2013, 11:34 AM
Bench 3x3 135,225,275, 1x1 315 stopped here
2board paused 3x5 315,335,355, 1x3 375 pec strain, should know better when you have a messed up elbow it effects everything alse involved. I new better

Upper Back Circuit: 5x 18,000ft
Yoke Upper Back Good Mornings 5x 180,270,360,450,540
Yoke Bar Shrug 5x
V Grip T Bar Row 5x add a plate each set
Face Pull 5x add a plate each set

Single Arm Lateral Raise 4x 15,20,25,30
Cable Rear Delt 3x20 20

02-04-2013, 12:50 PM
2/4 De-load
5 sec Pause Squat 3x2 145,235,325, 5x2 395
44 Jack Brief 5x2 435 5sec pause
Sumo 8x2 395
4in Mat Sumo 4x6 455

Hyper 45 x20
Standing Abs x20