Journey to a 242 Elite Total

[underthebar]

Training Log as I prepare to hit Elite at 242.
Recently competed at the SPF Pro-Am where I went 9 for 9 with 730,430,600..1760, weighing 234.4
Next meet looks like the SPF Ironman, where I look to hit 1900.
My squat and deadlift have come along very well, my bench is lagging.
Always looking for comments and critics.

[underthebar]

8/28/12 RM Bench
45x15x2
95x10x2
135x10
185x10
225x10
250x10

DB Incline
50x10
60x10
70x10

V-Bar
4 sets of 15

Swiss bar pulldowns
4 sets of 12

Rev Pec Deck
4 sets of 12

DONE

[underthebar]

8/31/12 ME Squats

Front Squat Harness
45x10x2
95x10
135x5
185x5
225x5
250x5
275x5
300x3
325x3

Car Deadlift
150x6
350x5
440x3
530x3
625x3

GHR
3 sets of 15

Rev Hyper
180x15x2

DONE

[underthebar]

9/2/12 ME Bench Raw work
45x15x2
135x10
185x3
205x3
225x3
250x3
275x3
300x3
315x3
330x3
add slingshot
365x1
375x1
385x1
395x1
405x1

CGB
185x10
225x10x2

V-Bar Pressdown
3 sets of 15

T-Bar Row
3 sets of 10

Lat Pull down
3 sets of 12

DONE

[underthebar]

9/3/12 DE Squat Week 1 cambered
Added mini bands to front of mono lift
65x8x2
115x2
165x2
add light bands around quarters
165x2
215x2
265x2x10

Deadlift off 6 inch blocks
135x5
225x5
315x5
405x3
495x1
545x1
605xfail

Lying leg curls
60x50x2

DB SLDL
50x10x3

Hypers
490x15x3

DONE

[RobmoriRB]

looks solid in here...and I am assuming you might be using the WSBB method.....Im going to sub, an I am also using WSBB

[underthebar]

looks solid in here...and I am assuming you might be using the WSBB method.....Im going to sub, an I am also using WSBB

Thanks,,,,yeah primarily WSBB based routine

[underthebar]

9/5/12 DE Bench
155 plus doubled minis 9 sets of 3

PVC Bar
100x15
150x10
150x8

Incline DB
50x20x3

Tates
35x12
40x12
50x12

Swiss Bar Pulldowns
180x10
200x10x2

Reverse Pec Deck
80x12x3

DONE

[underthebar]

9/7/12 ME Squats on SSB
70x10
120x5
160x2
210x2
250x2
add 160 chain
250x2
add briefs
300x2
340x2
390x2
430x1
450x1
475x1

Speed Pulls --Sumo
225 plus 110 bands 3 doubles
315 plus 110 bands 5 doubles

Reverse Hyper with glute isolation
55x10x3

GHR
BWx10
32x6x3

Hanging leg raises
4 sets of 25

DONE

[underthebar]

9/9/12 ME Bench Floor Press
45x15x2
40 chain x10

80 chain for everything else
45x10
135x10
185x5
225x3
245x1
265x1
275x1
285x1

Pendlay Rows
165x10
215x10x2

Skull Crushes
80x12 then CGPx12
100x12 then CGPx12
130x12 then CGPx12

Facepulls
75x12x4

1-Arm DB Military
50x10
60x10
70x10

Reverse Pec Deck
100x10x3

Rev Grip Lat Pulldown
160x10x3

DONE

[corey_hayes]

Nice work... i love the pendlay rows

[underthebar]

Nice work... i love the pendlay rows

Thanks Corey.......Pendlay's kick ass!!

[underthebar]

9/11/12 DE Squats Week 1 SSB
warm ups till work sets of
300 plus light and monster mini bands for 6 doubles

Strongman conditioning stuff
900 Tire for 3 flips
700 Tire for 10 flips straight

Medley
Brawler 190 x 100 feet then 135 per hand farmers x 100 feet
Brawler 230 x 100 feet then 225 per hand farmers x 100 feet
Brawler 280 x 100 feet then 250 per hand farmers x 5 feet----SMOKED

DONE

[underthebar]

9/12/12 DE Bench
Warm ups till work sets with 90 chain
135x3x3
155x3x3
165x3x3

75% for reps
275x11

Decline DB
100x12
110x10
120x8

Reverse Grip Pressdown
4 sets of 15

DB Rear Fly
25x12
30x12x2

Standing Abs
80x25x3

DONE

[underthebar]

5/13/12 Off Day

Sled Drags
Forward 4 plates x 1200 feet
Reverse 4 plates x 400 feet
Hooked to one shoulder for core 4 plates x 400 feet
Head harness for neck work 1 plate x 400 feet

DONE

[underthebar]

5/14/12 ME Squats Free Squat, Straight bar and Straight weight
55x8x2
105x5
145x5
195x3
235x3
285x2
325x2
375x2
425x2
450x2
add briefs
505x2
535x2

SSB Good morning to box squat
160x6
250x5
250x5

GHR 1 set max reps
40

Leg Extensions
225x20
250x20
Drop set from 225 thru 75---BRUTAL

Hyper
300x15x3

DONE

[underthebar]

9/16/12 ME Bench
45x10x3
95x8
135x5
185x3
225x1
275x1
315x1
add shirt to 2 board
365x1
385x1
405x1
415x1
430x1
430 to 1 board x 0---tendonitis is killing my arms

PVC bar bench
100x15x4

PVC bar skulls
70x12x4

Rope Pressdowns
60x20x3

Seated DB Military
50x20x2

Facepull
60x15x3

DONE

[underthebar]

9/18/12 RM Squats
55x10x2
105x10
145x10
195x5
235x5
285x5
325x5
350x5

3" Deficit Pulls
185x8
245x5
315x2
405x1
455x1
500x1
525x1
550x1
575x miss

GHR
BWx10
55x10x3

DB deficit roundovers
80x10x2

DONE

[underthebar]

9/20/12 RM Bench
45x12x2
95x10
135x10
185x5
225x5
250x5
275x5
300x5

CGB
225x10x3

Incline DB
80x12
90x10
100x10

T-Bar Row
240x10
290x8x2

Rickshaw Shrugs
315x12x2

Straight Arm Pressdowns
80x12x3

DONE

[underthebar]

9/21/12 ME Squats Straight Bar to 2 mats
55x10x2
105x8
145x5
195x5
add hanging mini bands
235x3
285x3
325x3
375x2
add briefs
415x2
465x1
525x1
595x1
645x1
685xfail

Speed Pulls
225 bar weight + 185 band tensions for 8 doubles all conventional

GHR
BWx15x4

SLDL with DB's
50x15
60x15
70x15

DONE

[underthebar]

9/23/12 ME Bench
45x15x2
95x10
135x10
185x5
225x5
275x1
315x1
335x1
355x1--New PR

Incline Close Grip
135x12
185x12x2

Incline Tates
50x10
60x10x2

Swiss bar pulldowns
180x10
200x10
220x10
220x8

V-Bar Pressdown
75x25x3

DB Military
35x25x3

DONE

[underthebar]

9/25/12 DE Squats SSB Week 1
70x12x2
120x10
160x5
210x5
250x2
add light bands
250x2
add briefs
340x2
370x2x8

Zercher Deadlifts with cambered bar
155x5
245x3
335x3
385x3
425x3

1-legged SLDL with Db's
50x8
60x8
70x8

Hanging Leg Raises
3 sets 25

Reverse Hyper
140x15
180x15
230x15

DONE

[underthebar]

9/27/12 DE Bench
45x15x2
95x12x2
135x10
add minis
155x3x3
175x3x3
185x3x3

Football Bar
135x5
185x5
225x5
250x5
275x5

Arnold Press
50x12
60x12
70x12

Straight Bar pressdown plus mini band over cable crossover
50x15
60x15
70x15

1-Arm DB Row
130x8x3

DONE

[underthebar]

9/29/12 ME Squats SSB 2 mats
70x10
160x5
210x5
250x2
250x1 plus 40 chain
250x1 plus 80 chan
250x1 plus 120 chain
250x1 plus 160 chain
250x1 plus 210 chain
add briefs
210 chain on all sets
340x1
370x1
390x1
430x1
450x fail--got loose on box

Conv Deadlifts with power bar
315x3
405x1
455x1
495x1
545x1
585x1
605x1----20# PR on power bar,,5# alltime deadlift PR

GHR
BWx10
against mini band x10x4

Leg Press
400x10x4

Stone Loading to 52" platform
200x2
225x1

DONE

[underthebar]

9/30/12 ME Floor Press
45x10x2
95x10
135x10
185x5
225x3
250x1
275x1
300x1
325x1
335x1---20# PR

Football Bar JM Press with hanging light bands
135x10
155x8
185x8
185x8

Axle Press outta rack
135x5
155x5
185x5
225x3

Facebook
70x15
80x15
80x15

DONE

[underthebar]

10/1/12 DE Squat Week 2 SSB on 2 mats
70x10x2
120x5
160x5
add mini bands to front
160x5
210x5
add light bands
260x5
300x2
add briefs
350x2
390x2x8

Cambered bar good mornings
155x8
245x5
335x5
425x3

GHR
BWx20x3

Hypers
230x15x3

DONE

[underthebar]

10/2/12. DE Bench
45*15*3
95*15
135*10
Add 65# chain
135*3*3
165*3*3
185*3*3

Rep work
275*10
225*10

Incline DB
50*20
60*20
70*20

V-bar
90*15*3

Straight arm pressdown
70*15*3

Seated Cable Row
160*12*3

Rev pec deck
100*12*3

Turkish get up
1.5 pood *3

Done

[underthebar]

10/4/12 ME Squats
Olympic Squats
55x10x2
105x5
145x5
195x5
235x3
285x3
325x3
375x3
425x3
200x15

Rack Pulls #10
225x5
315x3
405x1
495x1
545x1
585x1
645x not today,,my back is fried from the last week of training

Back Extensions
3 sets of 20

Lying Leg Curls
90x20x3

Hyper
90x20x3

DONE

[underthebar]

10/7/12 ME Bench
45x15x2
95x10
135x10
add 3 board
185x3
225x3
250x3
275x3
300x3
325x1
350x1
365x fail

Incline DB
100x8
110x6
120x4

Tates
50x10
60x10x2

Suitcase Row
50x10
75x10
100x10

DONE

[underthebar]

10/8/12 DE Squats Week 3 SSB 2 mats
70x10
120x10
160x5
210x5
250x3
add 120 chain
210x2
add briefs
300x2
410x2x8

SLDL
225x8
315x6
365x6x2

Back Ext
2 sets of 15

Lying Leg Curls
2 sets of 35

Standing Cable Abs
3 sets of 25

Side Bends
1.5 pood KB x15x2

DONE

[underthebar]

10/10/12 DE Bench
45x15x3
95x10x2
135x10x2
185x5
205 plus 40 chain x5
add slingshot
205 plus 80 chain x3x9

PCV Bar Bench
100x12
135x12
160x12

Log Press, 1 clean then presses
90x5
140x5
160x5
180x5
230x1---PR

Skull Crushers
90x10
90x10
110x10

Underhand Lat Pull Downs
220x8
260x5

Rev Pec Deck
120x8
140x8
160x8

Hanging knee raises
BWx10
20x10
30x10
40x10

Russian Twist on decline bench
20x10
30x10

DONE

[underthebar]

10/13/12 ME Lower Squats on Straight Bar to box 2 mats
55x10x2
105x10
145x8
195x2
235x2
285x1
325x1
add briefs
375x4
415x1
465x1
505x1
545x1
add suit bottoms
595x1
625xfail--got loose on box
625x1

Conventional Pulls off 3" deficit
225x2
315x1
405x1
495x1
550x2--PR

GHR
BWx8
35x8
55x8
70x8

Rev Hyper
200x12
400x12x3

DONE

[underthebar]

10/14/12 ME Bench
45x12x2
95x10
135x10
185x3
225x3
275x1
315x1
365x fail--- just could't lock it out,,,would have been a 10# PR,,had to try it

shirt work to 1 board
385x1
405x1
425x0---left elbow tendonitis flaring up

Incline Db
50x15 with voodoo band on left elbow
60x12
70x12

PVC Bar Skulls
70x12x3

Facepulls
60x15
75x15
85x15

Suitcase Row
45x8
90x8
140x8

DONE

[underthebar]

10/15/12 DE Squat Week 1 Cambered Bar 2 mats
65x10
115x5
add avg bands around quarters
115x3
205x2
add briefs
295x2
add 40 chain
295x2x8

Speed Pulls Sumo
225 plus 110 bands plus 60 chain for 5 doubles

DB SLDL one legged
60x8x2

DB Roundovers
90x8x2

Hypers with isolation
50x12x4

DONE

[underthebar]

10/17/12 DE Bench Tendonitis is left elbow has been flared up since last ME day, so worked around that today

Band Warmups
Voodoo Band elbow

During warmups I found that close grip didnt hurt elbow, so I worked reps with close grip today
45x15x3
95x10x2
135x5
added 40 chain
135x5
155x5
185x5
225x5
255x5
275x5

PVC Bar Bench
110x20x2
140x20x2

Standing Military with Axle out of rack
45x10
135x5
225x3
250x1--PR

V-Bar Pressdown
70x15
80x15
90x15
add mini band over top
70x15
80x15
90x15
90x15

Rev Peck Deck
120x12x3

Voodoo band elbow again, roll forearm with bar

DONE

[underthebar]

10/19/12 ME Lower
Squats on SSB to box 2 mats
70x10
120x5
160x5
210x3
250x2
add 80 chain
250x1
300x1
add briefs
340x1
390x1
430x1
450x1
470x1
490x1---This was pretty easy, but stopped here due to lack of spotters

SSB close stance to low box
160x6
210x6
250x6

Leg Press
340x20
340x 10 fast then 10 slow reps
340x10 slow then 10 fast reps

Lying Leg Curls
75x30x3

DONE

[underthebar]

10/22/12. DE Squat week 2 cambered bar
60*10
110*5
155*5
Light band around plate approx 70 at top
155*2
205*2
245*2
Add briefs
335*2
385*2
Add monster mini around plate
Work sets 385 plus 120 bands for 8 doubles

Deadlift off floor with hanging avg bands(pin 56)
245*3
335*1
425*1
515*1
610*1--5#PR
655*1--50#PR

Hypers
90*15
290*12
490*12
690*12

Rearranged the entire gym after training.... Back is fried!!!

[underthebar]

10/24/12 DE Bench
45x25x3
95x15x2
135x12x2
add monster minis--95# at top
135x3x3
155x3x3
185x3x3

Pin Presses off #25
135x5
185x3
225x3
275x3
305x3
325x3

DB Military
40x20
50x20
60x20

Tates
35x12
40x12
40x12

Wide Grip Lat Pull Down
140x12x3

Tricep Pressdown
75x15x3

Rev Pec Deck
120x10x3

DONE

[underthebar]

10/26/12 ME Squat Day Grazzeltron on 3 mats
70x10
70x10
120x5
160x5
210x3
add avg bands,,120 at top
210x2
add 80 chain
210x2
250x2
300x2
add briefs
340x2
390x2
430x2
460x2
480x2--680 at top..good for a PR
500x0 got loose and stuck on box

Speed Rack Pulls off pin 5 with quaded minis 200 at top
135x2
225x2
275x2
315x2
365x2x5

GHR
BWx15x3

Pull Throughs
95x12x3

Hanging Leg Raise
25

DONE

[underthebar]

10/28/12 ME Bench Hanging Avg bands
245x10
335x5
385x3
425x1
475x1
515x1 with slingshot

shirt work
565x0 to 2 board---left elbow killing me,,gotta get this tendonitis figured out
515x3 3 board
535x3 3 board
555x1 3 board

DB Military
80x10
90x10
100x7

Straight Bar Pressdowns with mini band over top of crossover
90x12x3

Facepulls
65x12x3

DONE

[underthebar]

10/29/12 Speed Squats Week 3 Cambered Bar 2 mats
65x10
115x5
155x5
add mini bands to front of mono
155x2
add 80 chain
155x2
205x2
245x2
add briefs
335x2
385x2x8

Car Deadlift --No straps
150x5
240x3
330x3
420x3
510x3
600x3

Lying Leg Curls
75x12
105x12
135x12

Back Extensions
BWx12
35x12
55x12

DB Side bends
60x12
70x12
80x12

Standing Cable Abs
80x20
90x20
95x20

1- minute plank

[underthebar]

10/31/12 RM Bench
45x15x2
95x10x2
135x10
add 65 chain
135x5
185x5
225x5
255x5
275x4

Log Press out of rack
90x8
140x3
190x1
230x1
250xfail

T-Bar Row
100x10
125x10
150x10
175x10
200x6

Pec Deck
120x12x3

Facepulls
80x12x3

DB Rollbacks
35x10
40x10
40x10
50x10
60x10

DONE

[underthebar]

11/2/12 ME Squat Bar Free Squat
55x5
145x5
235x3
285x1
325x1
375x1
415x1
465x1
add briefs
505x1
555x1
575x1---40# PR
600x1 with knee wraps

Trying out new Metal King DL Suit
425 plus 110 bands x1
475 plus 110 bands x1 --Suit is killer tight on legs, think I need a bigger one
Raw
525 plus 110 bands x 2 misses
Rack Pull
275 plus 200 bands x12

Leg Press Wide Stance
200x12x3

GHR
3 sets 10

DONE

[underthebar]

11/4/12 ME Floor Press with chain
45x15x2
add 40 chain x10
80# chain for all sets
45x10
135x5
185x3
205x3
225x1
245x1
265x1
275x1
295x1--10# PR
225x9
225x7

Incline BB Press
135x12
185x12
225x12

DB Rollbacks on floor all sets with mini band around back
30x12
40x10
40x10

V-Bar Pressdowns
90x12
95x12
add mini band over crossover
65x15
65x15

Swiss Bar Pulldowns
180x10x3

DONE

[underthebar]

11/5/12 DE Squats Week 1 Squat Bar 1 mat
55x12
105x12
145x5
195x5
235x2
add avg bands 140# and briefs
325x2x12

SSB Front Squats
70x5
160x5
250x5
300x5

Leg Ext
3 sets of 12

DB SLDL
50x12
60x12
70x12

Static Hanging Abs
25x20 sec
35x20 sec
45x20 sec

GHD Situps
BWx15x2

DB Sidebends
80x12

DONE

[underthebar]

11/7/12 DE Bench
Foam Roll
Band Stretches
Barbell roll forearms
V-Bar Pressdowns 50x20x3
Lat Pull Downs 100x15x3

Benching
45x15x2
95x10x2
add monster minis
95x3
add 25#chain
95x3
115x3
145x3x9

225 max reps
225x16

Viking Press
150x4

Seated DB Military
80x6
90x6

Seated Cable Rows
200x12
220x12x2

[underthebar]

11/9/12 ME Squats SSB
70x10x3
120x8
160x5
add light bands over a quarter
120x2
add avg bands---about 210# total bands
120x2
210x2
260x2
add briefs
300x1
350x1
390x1
410x1
440x1----50# PR
460xfail

SLDL
245x6
335x8x2

GHR
BWx10
60x8x3

Hanging Leg Raises
2 sets of 25

[underthebar]

11/11/12 ME Bench
Foam Roll Upper Back
Band pull aparts
shoulder mobility work
tricep pressdowns 2 sets of 25

45x12x2
95x10
135x10
185x5
225x1
275x1
315x1
345x1
360x1----5#PR
add slingshot
385x1
410x1---5#PR

Close Grip 4 board
315x8
335x6
335x3

Lever Row
100x8
145x8
190x8
240x8

Rev Grip Pressdowns
70x15x3

Facepulls
80x12x3

DONE

[underthebar]

11/13/12 DE Squat Week 2 Squat Bar
55x12x2
105x10x2
145x5
add light band 70#
145x2
add 80 chain
145x2
195x2
235x2
add briefs
325x2
375x2x8

Hyper
300x15x4

Poor Man GHR set up on GHD
3 sets of 8 with 1/3 to 1/4 range of motion.....Damn these are hard

Lying Leg Curls
135x10
165x10

Leg Ext
225x10x2

DONE

[underthebar]

11/14/12
RM Bench Day
45x15x2
95x10x2
135x10
185x5
225x5
270x5x5 75%

Incline tate
50x10x3

Rev Grip Pulldowns
160x10x3

DONE---Short on time, gotta pick the little one up from school

[underthebar]

11/15/12 Bench Accessories

Rumble Roll 5 min

DB Military
10x15
20x12
30x10
40x10
50x10
60x10
70x10
80x10

Lateral Raises
15x10
20x10
25x10

Front Raises
35x10x3

Swiss Bar Pulldowns
160x12x3

Hammer Curls
40x10x3

Rev Peck Deck
120x12
140x12x2

Preacher Curls
70x10
90x10
110x10

One Arm Low Cable row
75x12x3

DONE

[underthebar]

11/16/12 ME Lower Day

Cambered Bar Good Morning to Box Squat with 3 mats
65x10x2
115x5
155x3
205x3
245x3
295x3
335x3
355x3
375x3
395x3
405x3

SSB Olympic Squats with pause at bottom
250x5
300x5
300x5

Conv Pulls off floor with power bar---Trying out new Metal Conv Suit
315x1
405x1
520x1
615x1

Lying Leg Curls
105x25x3

Back Ext
BWx15x3

DONE

[underthebar]

11/18/12 ME Bench
45x15x2
95x10
135x10
185x5
225x5
275x3
315x3

shirt work all to a 2 board
405x1
425x1
435x1
445x1
455x1---25# 2-board PR

Reps to chest with press call
365x5

Skull Crushers
95+Mini bands x8x2

Lat Pull Downs
160x12x3

V-bar Pressdowns
95x20x2

Straight Arm Pressdown
75x10
85x10x2

DONE

[larsen540]

Good job on the 2 board PR bro keep up the good work

[underthebar]

Good job on the 2 board PR bro keep up the good work

Thanks man....My bench is finally starting to come together

[underthebar]

11/20/12 DE Squats Week 3 Straight Bar 1 mat
55x10x2
105x10
145x5
195x5
235x2
285x2
325x2
add 80 chain
325x2
add briefs
375x2
Work sets
415 plus 120 chain for 8 doubles

Olympic Squats with heel elevated 1.5 inch
235x5
325x5x2

Dimmels
315x12x2

Lunges with SSB
70x50 feet
160x50 feet x2

Standing Cable Crunches
80x15
105x15

DONE

[underthebar]

11/21/12 DE Bench

45x15x2
95x15
135x12
add monster mini
135x3x9

Close Grip--Triceps Death all sets without racking
135x8 4 board
135x8 3 board
135x8 2 board
135x8 1 board
135x8 chest
135x8 1 board
135x1 2 board----smoked!!! goal was to go back up to 4 board

Incline DB
50 for 51 seconds
40 for 37 seconds

Light Band Pressdowns
2 sets of 50

Meadows Row
50x12
75x12
100x12

Rev Pec Deck
120x12x3

DONE

[underthebar]

11/23/12 ME Squat SSB to 2 mats
70x10
120x5
160x5
210x5
250x3
add 80 chain
250x3
160 chain
250x3
All sets are with 210 chain
250x1
add briefs
300x1
370x1
400x1
440x1
460x1---30# PR

Speed Rack Pulls of pin 9 against quaded monster minis
45x5
135x3
225x3
315x2x8

GHR max reps
BW x 41

Leg Ext
225x20
225x15
225x15

DONE

[underthebar]

11/25/12 ME Bench
45x20x2
hanging light bands about 60 off top and 80 off chest
245x5
295x3
335x3
385x1
405x1
425xfail
add slinghsot
425x1
445x1
475x1
500xfail

Skullcrushers
70x12
90x12
110x12

Chest Supported Row
100x12
145x10
190x10
215x10

DB Military
80x8
90x8
100x7

Pec Deck
120x12x3

DB Curls
25x10
30x10
35x10
40x10

DONE

[underthebar]

11/27/12 RM Lower

Free Squats Straight Bar
55x10
145x5
235x2
325x5
375x5x5
235x10x10

6" Block Pulls
495x5
495x5
405x10

Back Extensions
BWx15
1 pood KB 3 sets of 15

Hanging Leg Raises
4 sets of 25

[underthebar]

11/29/12. Speed Bench with 2" Axle
45*12*2
95*10
135*10
Add short mini bands
135*5
175*5*10

Incline DB
70*15
80*12
90*12
100*10

Incline Tate
50*10
60*10*2

Lat pulldown
160*10*3

Cable curls
3 sets 12

Hammer curls
40*10
50*10
70*10

Done

[underthebar]

11/30/12 ME Squats Straight Bar 2 mats
55x10
145x5
235x5
add strong bands--250 tension at top
145x3
235x3
285x3
add briefs
325x3
375x3
415x3

Pulls from floor with power bar
315x5
405x3
495x3
545x3

Hyper
200x15x4

DONE

[underthebar]

12/2/12 ME Bench Shirt work to chest
45x10
95x10
135x10
185x5
225x5
275x3
315x1
365x1--Butt up, but first time I locked out 365
add shirt
385x1
405x1
425x0
425x0---- I am having a insane amount of pain in left elbow when I work to chest,,I get 1/2 inch off chest and the pain is too much to take

VooDoo Band on left elbow
225x20

Tricep Rope
50x35x3

Swiss Bar Pulldown
180x12x3

Rev Pec Deck
140x10x2

DB Military
35x20x2

DONE

[underthebar]

12/3/12 DE Squats Straight Bar 2 mats
55x10
105x10
145x5
235x2
325x2
415x2
add briefs
415+80 chain x2
415+120 chain x2x8

Oly Squats
285x5x3

Arched back GM
195x10x3

Leg Ext
225x15x3

DONE

[underthebar]

12/6/12 RM Bench

Cube Challenge Snatch Grip Deads of 4" Blocks
135x10
225x3
315x3
405x15

Bench
45x15x2
95x10x2
135x10
185x5
225x5
300x5x5
225x10
215x10
185x10

4 Board Close Grip
165x20x3

V-Bar Pressdown
70x25x4

Facepulls
60x15x4

DB Curls
40x10

Hammer Curls
50x10

DONE

[underthebar]

12/7/12 ME Squats Full Gear test night
145x8
235x3
325x2
415x1
add briefs
525x1
suit bottoms
615x1
straps up
685x1
705x1
735x1--5# PR with wraps
wraps
755 not today

Pull Throughs
160x10x3

Leg Press
580x10x2

DONE

[underthebar]

12/8/12 ME Bench

Football Bar Floorpress
45x15x2
95x10
135x10
185x5
225x5
275x1
295x1
315x1
325xfail
225x10x3

Push Press with 2' Axle
135x10
165x8
185x8
205x5

DB Rollbacks
40x10
45x10
50x10

Lat Pulldowns
160x12x3

Lateral raises on Cable
30x12x3

DONE

[underthebar]

12/10/12 Speed Squats on cambered bar on 1 mat
65x10x2
115x8
add light bands over quarter
115x2
205x2
295x2
345x2x8

Olympic Squats
365x3
415x3x4

Split Squats
100x10x3

GHR
BWx15x4

Glute Bridges
225x10x4

DONE

[underthebar]

12/11/12 Cardio and Abs--because the cut to 220 ain't gonna do it's self

Dynamic warmup of sweeping the entire gym floor...One down side to owning your own place..Cleaning!!!

Rumble Roll upper back
Foam Roll Glutes, hammies, quads, it bands

Shoulder mobility work

C2 Rower 500 meters in 1:40
Hanging Leg raises x25
C2 Rower 500 meters in 1:45
Hanging Leg raises x25
Decline Situps x30
Hanging Leg raises x25

Treadmill Intervals
2 min at 3.5
1 min at 7
2 min at 3.5
1 min at 7
2 min at 3.5
1 min at 7
2 min at 3.5
1 min at 7

Decline Situps x30

DONE

[underthebar]

12/12/12 DE Bench
45x25x2
95x10
135x10
add 40 chain
135x5
Work Sets
155 + 80 Chain for 9 triples, rotating grips

DB Incline
40 x 1 min
30 x 52 seconds

Klokov Press FYI these suck and will be a regular thing in my training now
85x8
105x6
135x7

Straight Bar Pressdown
95x20x3

Seated Cable Row Close Grip
140x15
180x15x2

Monster Mini Pressdowns supersetted with mini band pull a parts
40,20,20,20

DONE


http://www.youtube.com/watch?v=orC2dAUUDpM&feature=plcp

[underthebar]

12/13/12
Squats
55x12x2
145x10
235x5
285x3
325x3
add briefs
405x2x6

Conv Pulls from floor
135x10
225x8
315x5
405x3
495x3x3

Leg Press Wide Stance
400x20x3

Leg Press Calf Raise
400x20x3

Lying Leg Curls
60x40x3

DONE

[underthebar]

12/15/12 Heavy raw Bench
45x25x2
95x10
135x10
185x5
225x5
275x3
315x3
325x3
335x2

Slingshot
365x5x3

Triceps death-CloseGrip
185x5 to each board nonstop 4bd,3bd,2bd,1bd,chest, 2 reps to 1 bd
135x5 to each board nonstop 4bd,3bd,2bd,1bd,chest,1bd, 3 reps to 2bd

Bent Over Row Underhand Grip
135x10
185x10
235x8
255x8
275x8

Decline DB
50x30
60x30x2

V-Bar Pressdown plus doubled mini band
60x20
70x20
90x20x2

DONE

[underthebar]

12/17/12 Explosive Deadlift Day
Pulls from floor on power bar
135x10
185x5
225x5
315x3
8 sets of 365x3

Snatch Grip Pulls off 4" Blocks
3 sets of 300x12

Paused Oly Squats with SSB
3 sets of 295x8

Barbell Shrugs
225x12
275x12x2

Back Extensions
25-25

Swiss Bar Lat Pulldown
4 sets of 160x15

DONE

[ljosaitis]

What inspired the Klokov Presses?

[underthebar]

What inspired the Klokov Presses?

Weak shoulders and the Cube

[underthebar]

12/19/12 Conditioning Day

Rumble Roll upper and lower back
Lacrosse ball pecs

Bird Dogs 2 sets of 10 each side

Calf and Hamstring stretches

500# tire x 10 flips
Brawler suicide with 115#
700# tire x 5 flips
Brawler suicide with 115#
700# tire x 6 flips
Brawler suicide with 115#---suicide were 25,50,75 feet

Russian Barbell Twist with 25#
3 sets of 8 each side

Reverse Hyper
90x12x3

DONE

[underthebar]

12/20/12 Bodybuilding day

Foam Roll IT bands and quads

Shoulder mobility work

Arnold Presses
30x20
35x20x2

Klokov Presses
65x12
95x12
105x12
115x12

Plate Raises as one big giant set nonstop
25x12
35x10
45x8
45x8
35x10
25x12----Then repeat it all again with no rest from the first set

Pec Deck
120x15
140x15x2

Cable Scarecrows
30x15x3

Seated Calf Raise
90x15x3

Ez bar Curls---Buddy Curls( I do 1, you do 1, I do 2, you do 2 and so on up to 15)
75 pounds and ends up being total of 255 reps

Hanging Leg raise
2 sets of 20

DONE

[underthebar]

12/21/12 Rep Squats
55x10
105x10
145x10
195x5
235x5
285x5
325x3
add briefs
375x5
Briefs and light wraps 450 5x5

Walking Lunges with DB's
70x70 feet for 2 sets

Avg Band good mornings
25-25-25

Leg Ext
225x12x3

DONE

[underthebar]

12/22/12 Heavy Bench
45x25x2
95x10
135x10
185x5
225x5
all sets to 2 board
275x1
315x1
Tried out a friends SDP for the first time
365x1
405x1
450x1
475x1---45#PR over my Super katana

Swiss Bar Cable Pressdown
100x15
120x10
130x10
130x10

DB Rollbacks
45x10x4

Chest Supported rows with light band added
10
45x10
90x10
90x10

DONE

[underthebar]

12/26/12 Speed Pulls

Foam Roll and Stretch

Conv Pulls
135x10
225x8
315x5
add Metal King Suit
405x2x5
495x1--This was rougher than it should be, so I got pissed took the suit off and pulled 495 for a double raw

Raw Sumo Pulls
225x12
275x12

Back Ext
20-20

1 Arm DB Row
70x12
80x12

Decline Situps
12-12

DONE

[underthebar]

12/28/12. Heavy Squat
145*10
235*8
285*5
325*1
375*1
Add briefs
415*1
485*1
Wraps for the rest of the sets
555*1
595*1
Reverse minis
625*1
655*1

Good morning
135*8
185*8
225*8

Leg Press
350*15*3

Lying leg curls
120*15
135*15
150*15

Hanging leg raises
20-20-20

DONE

[underthebar]

12/30/12 Benching

Floor Press
45x15
+40 chain x15
+80 chain x10
+120 chain x5
all sets with 120 chain
135x3
185x3
225x1
245x1
255x1
265x1

Flat Bench
255x15
255x14

Bent Over Row
185x10x4

Shrugs
315x12x3

Standing Strict Military
135x12x3

Straight Bar Cable Pressdown
75x20x3

DONE

[underthebar]

12/31/12 Body Day

Foam Roll, Lacrosse ball pecs, stretches

Wide Grip Pull-Ups
5-5-5-5-5

Close Grip Lat Pulldowns
180x10
200x10
220x6

Hammer Curls
100x8
80x8
60x8
50x8
40x8
30x8
20x8
10x8

Cable Curls
60x15x3

18" Deadlift
630x2------Not in the plan, but the the strongmen were killing it and I couldnt resist

Klokov Press
95x12
115x12
135x20

Lateral Raises
20x12x3

Single Leg Extensions
120x12x3

Hungarian Core Trainer
100x10x3

GHD Situps
15-15-15

DONE

[underthebar]

1/2/13 Heavy Pulls
Foam roll and stretch

4" block pulls
135x10
225x8
315x5
405x3
460x2x5

Snatch grip pulls off floor
370x8x2

Hip Bridges
225x10
275x10x2

1- Arm DB Row
130x10x3

Hyper
90x15x3

DONE

[underthebar]

1/4/13 Rep Squats

145x10
235x5
285x3
325x3
add briefs
415x3
490x3x3

Oly Squats
235x30

Walking Lunges
135x70 feet
135x70 feet
150x70 feet
150x70 feet

Power Cleans
185x5
215x1
235x1
255x1
275xfail

GHR
15-15-15

DONE

[underthebar]

1/6/13 ME Bench

Floor Presses
45x20
95x15
135x5
add 80 chain for all sets
135x3
185x3
225x1
255x1
275x1
295x1---10# PR

Shirt Work
365x5 2 board
405x3 1 board
425x1 1 board
435x1 1/2 board

Close Grip Bench
135x15
155x15
175x15
175x15

Tate Press
45x10x3

Face Pulls
65x12
75x12
75x12

Pec Deck
140x12x3

DONE

[underthebar]

1/8/13 Body Day
Foam Rolling and Stretches

Push Press
95x20
135x10
185x3
225x1
255x1
275x 4 fails...so close to lock out --NEW GOAL

Box Jumps
36x5
38x3
40x1
42x1
43x1

Depth Jumps
36x8 for 3 rounds

Incline DB Press
35x50x2

Straight bar cable pressdowns
70 plus mini band x20x2

Swiss Bar Lat Pulldowns
140x20x2

Barbell curls in the fucking squat rack!!!!
95x12x2

Hanging Ab raises
20-20-20

DONE

[ljosaitis]

1/8/13 Body Day

Barbell curls in the fucking squat rack!!!!



Gross. But, you've earned the right.

[underthebar]

Gross. But, you've earned the right.

HAHA

[underthebar]

1/9/13 Deadlift Rep Day

Foam Roll and Stretches

18" Deadlift
135x10
225x8
315x8
405x8
455x8

Snatch Grip Pulls off 4" Blocks
455x3
455x3

Front Squats
185x8
225x8
255x8

Lying Leg curls
135x10x3

Back Ext
15-15-15

DONE

[underthebar]

1/11/13 Explosive Squat Day
Foam Roll and Stretches

55x15
105x10
145x5
195x5
235x5
285x3
325x1
375x1
415x1
add briefs
450x2 3 sets

Paused Olympics
325x5
375x5

Seated Goodmornings
135x12
155x12x2

Leg Press
400x20x3

Calf Raise on Leg Press
400x20x3

Sled Drags
4 plates x150 feet 2 sets

AB sled drags
2 plates x150 feet 2 sets

DONE

[underthebar]

1/13/13 Max Bench

Reverse Avg Band
245x10
295x10
335x5
385x3
425x1
add shirt
475x1 2 board
515x1 1 board
550x1
565x1

http://www.youtube.com/watch?v=_AeY3LvuoTo

Close Grip 4 board against mini bands
135x12
185x12
225x12

Tate Press
50x12x4

Seated Cable Row Close Grip
180x12
220x10
260x10

Rev Pec Deck
120x12x3

DONE

[underthebar]

1/15/13 Explosive Pulls
Foam roll and stretches

Conv Pulls
135x10
225x10
315x5
add suit
350x3x3--I have pulled suited maybe 4 times, hate it, totally fucks my groove up
raw 350x3x5

Feeling strong today, decided to try repping 500,,,hit 7

http://www.youtube.com/watch?v=8qHXX1TiUM0

Reverse Hyper
200x15x4

Chest Supported Row
90x12x4

Back Ext
20-20

Hanging Leg Raises
25-25

DONE

[underthebar]

1/16/13 Bodybuilding Day

Wide Grip Pull Ups
8-8-6-6-6

Klokov Press
95x8
135x8
155x8

Russian Barbell Twist
25x10
50x10

Meadows Row
100x10
125x10x2

Arnold Press
35x20
45x15x2

Standing Cable Abs
95x16
95x20
95x20

Incline DB Curls
40x10x3

Hub Pinches 5 left hand and 5 right hand
35x10
45x10
45x10

DONE

[underthebar]

1/18/13 Heavy Squats
Foam roll and stretches

145x10
145x5
235x3
325x1
add briefs
415x1
525x1
575x1
625x1--PR
650x1--PR
Reverse Mini Bands
685x1--PR
715x1--PR

Front Squats
225x10x3

GHR
12-12-12

DONE----AWESOME fucking night, hit several PRs, squat is feeling great


http://www.youtube.com/watch?v=oKfD-DGg8nQ&feature=youtu.be

[underthebar]

1/20/13 Bench Day
Foam Roll and band stretches

45x15x2
95x10
135x10
185x5
225x1
275x1
315x1
345x1
365xfail--this weight has kicked my ass several times now
add shirt
415x1 to 1 board---Planned opener
450x1 to 2 board---Planned 2nd
415x1 to chest

Raw reps
315x5
315x5

Incline DB
100x8x3

DB rollbacks
40x12x3

Swiss Bar Pulldowns
180x12x3

Mini Band Pressdowns
50-50-550

DONE