
Workout: Accumulation Week 4 Workout 4
Weight: 181.4lbs
Squat (75%) 
45lbs x 10 x 2
95lbs x 10
135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 1
305lbs x 4
305lbs x 4
305lbs x 4
305lbs x 4
305lbs x 4
305lbs x 4 (video)
Close Stance Deep Squats 
chain weight  6065lbs
135lbs + chains x 10
185lbs + chains x 8
185lbs + chains x 8
185lbs + chains x 8
Conv RDLs 
135lbs x 10
185lbs x 8
185lbs x 8
185lbs x 8
Lying Leg Curls 
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
Ab Work x 160 weighted reps
Comments:
Squats felt fucking fantastic today. Felt like shit going into the gym but that went away quickly. Great session for me overall. Lower back pump from hell haha. Any critiques are always welcomed.

Workout: Transition Week 5 Workout 1
Weight: 184lbs
Bench (80%) 
45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 3
220lbs x 3
220lbs x 3
220lbs x 3
220lbs x 3
220lbs x 3
220lbs x 3
Incline DB Press (90120sec RI) 
50s x 10/10
70s x 8/8
80s x 8/8 (+10lbs)
80s x 8/8 (+10lbs)
80s x 8/8 (+10lbs)
Ghetto TBar Rows (90120 sec RI, weight doesn't include bar) 
45lbs x 10
90lbs x 10
135lbs x 8
160lbs x 8
160lbs x 8
160lbs x 8
170lbs x 8 (+10lbs)
180lbs x 8 (+20lbs)
Pullups (90 sec RI) 
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
Standing BB Strict Press (90120 sec RI) 
95lbs x 8
115lbs x 8
115lbs x 8
One Arm DB Rows (90 sec RI) 
80s x 10/10
90s x 10/10
100lbs x 10/10 (+10lbs)
Band Pull Aparts x 60
Yoke Carry  300lbs x 30m x 3
Comments:
Great session today. The benching felt strong. All the pressing went well. Went heavier with the Ghetto TBars. Really seems to hit where my lats tie in pretty hard.

Workout: Transition Week 5 Workout 2
Weight: 184lbs
DL (80%) 
135lbs x 5 x 2
185lbs x 5
225lbs x 3
275lbs x 1
320lbs x 3
320lbs x 3
320lbs x 3
320lbs x 3
320lbs x 3
320lbs x 3
SSB Low Box (40% plus bands) 
bar weight  82lbs
bar + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
bar + 90lbs + choked greens x 3
Lying Leg Curls 
120lbs x 10 (+10lbs)
120lbs x 10
120lbs x 10
110lbs x 10
110lbs x 10
Ab Work x 140 weighted reps
Comments:
4hrs of sleep last night. Stuck in a seminar from 8 til 630. Cold as shit in the gym. Couldn't get my hips to loosen up at all. All things considered, the pulling went smoothly. Cut the session short...bunch of fucking excuses.

Workout: Transition Week 5 Workout 3
Weight: 184lbs
Swiss Bar Bench (40%) 
bar x 20
bar + doubled minis x 6
105lbs + doubled minis x 3
105lbs + doubled minis x 3
105lbs + doubled minis x 3
105lbs + doubled minis x 3
105lbs + doubled minis x 3
105lbs + doubled minis x 3
105lbs + doubled minis x 3
105lbs + doubled minis x 3
Incline BB Press (90 sec RI) 
45lbs x 10
135lbs x 8
145lbs x 8
155lbs x 8
165lbs x 8
175lbs x 8
185lbs x 3 + 1 (+10lbs)
185lbs x 3 + 1 (+10lbs)
Pullups (90 sec RI) 
BW x 10
BW x 10
BW x 10
BW x 8
BW x 6
BW x 6
Blast Strap Rows (90 sec RI) 
BW x 15
BW x 15
Dips (45 sec RI) 
BW x 12
BW x 12
BW x 12
BW x 12
Lat Pulldows (30 sec RI) 
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
Curls 
30s x 10/10
30s x 10/10
Band Pull Aparts 
5 x 10
Comments:
Great session today. Massive pump. Broke up the last two sets of incline into a heavy four. First time I've ever hit an incline of 185. Nothing special but thankfully I'm moving along.

Workout: Transition Week 5 Workout 4
Weight: 184lbs
Squat (80%) 
45lbs x 10 x 2
95lbs x 5
135lbs x 5
225lbs x 3
275lbs x 1
325lbs x 3
325lbs x 3
325lbs x 3
325lbs x 3
325lbs x 3
325lbs x 3
Conv RDLs (90 sec RI) 
135lbs x 10
185lbs x 8
185lbs x 8
185lbs x 8
185lbs x 8
Close Stance SSB Squat (90120sec RI) 
bar weight  82lbs
chain weight  6065lbs
bar x 10
bar + chains x 8
bar + 90lbs + chains x 8
bar + 90lbs + chains x 8
bar + 90lbs + chains x 8
bar + 90lbs + chains x 8
Glute Ham Raise 
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Tire Flip 
3 x 10 (41 sec/38 sec/35 sec)
Comments:
Great squatting today. Heavy as fuck for me though. Smoke session.

Yesterdays workout:
Bench (80%) 
45lbs x 20
95lbs x 10
135lbs x 5
185lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3
Two Board (85%) 
235lbs x 3
235lbs x 3
235lbs x 3
3 Board 
245lbs x 3
255lbs x 3
265lbs x 3
275lbs x 3
285lbs x 3
TBar Rows 
160lbs x 8
170lbs x 8
170lbs x 8
170lbs x 8
180lbs x 8 (+10lbs)
Chins  5 x 8
DB Mil Press 
50s x 8/8
50s x 8/8 (+5s)
50s x 8/8 (+5s)
One Arm DB Rows 
90s x 10/10
100s x 10/10
110s x 10/10 (+10lbs)
Comments:
Decent pressing. Took me quite awhile to feel good with it. Worked out on 4hrs of sleep so that likely had something to do with it.

Today's Workout:
Sumo DL (80%) 
135lbs x 5 x 2
185lbs x 3
225lbs x 3
275lbs x 3
325lbs x 3
325lbs x 3
325lbs x 3
Sumo DL (85%) 
345lbs x 3
345lbs x 3
345lbs x 3
SSB Low Box Squat (40%) 
band tension (green)  100lbs115lbs
chain weight  6065lbs
bar weight  82lbs
bar x 5
bar + choked greens x 2
bar + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
bar + 90lbs + choked greens and chains x 2
Lying Leg Curls 
120lbs x 12 (+2)
120lbs x 12
120lbs x 12
Calf Raises x 2 sets
Ab Work x 180 weighted reps
Stretching
Comments:
The pulling feels strong but I'm not in a great position. I'm pulling with my head down and my hips high. I've neglected some of my mobility work lately and as a result my hips are settling as low as I'd like.

Form in that video is top notch. Your transition and subsequent ascent is super smooth and consistent. I probably look like a hippo giving birth..lol

Haha I appreciate it Mwood. I'm trying. Things could always be better. My deadlifting form is horrendous.

Got to bed a little after 230am and back up at about 730 to hit the gym before heading back out to work. It's been a long week. I'm tired.
Workout: Transmutation Week 6 Workout 3
Weight: 183lbs
Swiss Bar Bench (40%) 
bar weight  35lbs
bands  doubled minis
bar x 20
bar + bands x 5
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
bar + 75lbs + bands x 3
Incline BB Press 
45lbs x 10
95lbs x 10
135lbs x 8
145lbs x 8
155lbs x 8
165lbs x 8
175lbs x 8
185lbs x 4 + 2 (+1)
185lbs + 2 forced
Chins (90 sec RI) 
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Blast Strap Rows (90 sec RI) 
BW x 15
BW x 15
BW x 15
Dips (90 sec RI) 
BW x 15
BW x 15
BW x 12
BW x 12
Lat Pulldowns (45 sec RI) 
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
Curls x 2 sets
Comments:
Had to move quickly today. No time to really get warmed up and roll through it. Working on a 2nd degree murder case that has really butchered our schedules.

Workout: Transmutation Week 6 Workout 4
Weight: 183lbs
Back Squat (80%) 
45lbs x 10
135lbs x 5
225lbs x 5
275lbs x 3
325lbs x 3
325lbs x 3
325lbs x 3
Back Squat (85%) 
345lbs x 3 (+2 reps)
345lbs x 3 (+2 reps)
345lbs x 3 (+2 reps)
Conv RDLs 
135lbs x 5
185lbs x 8
185lbs x 8
185lbs x 8
Conv SSB Squat 
chain weight = 6065lbs
bar weight = 82lbs
bar + chains x 8
bar + 90lbs + chains x 8
bar + 90lbs + chains x 8
bar + 90lbs + chains x 8
Glute Ham Raise 
BW x 10 x 5
Ab Work x 100 weighted reps
Stretching
Comments:
Got a video of the second to last set of squats. Good PR for me today. Form felt decent. My mobility has gotten shitty lately. Need to let me hips sink back another inch or so. After the squats I just crashed. Didn't finish all the work I was supposed to. This week has been very long and sleep hasnt been what it should be by any stretch.

Weight 183lbs?
Is that on purpose?

I've been steadily trying to put on weight. Finally went to a lift bit eat big approach and have just been cramming food in my face.
Here's the video from my last squat session.

Workout: Transmutation Week 7 Workout 1
Weight: 183.8lbs
Bench (80%) 
45lbs x 20 x 2
95lbs x 10
135lbs x 5
185lbs x 3 x2
225lbs x 2
225lbs x 2
225lbs x 2
225lbs x 2
225lbs x 2
3 Board Bench (RPE 8) 
265lbs x 3
275lbs x 3
285lbs x 3
295lbs x 3 (+10lbs)
Reverse Band DL (green bands, weight is bar weight) 
*70lbs at the btm, nothing at the top*
135lbs x5
225lbs x 3
315lbs x 3
405lbs x 3
455lbs x 3 (vid)
405lbs x 3 (vid)
Seated Cable Row w/ Fat Grip 
300lbs x 10
300lbs x 10
Band Pull Aparts 
minis x 50 total reps
Ab Work x 30 weighted reps
Foam Rolling and mobility preworkout
Comments:
Very good workout today. The pressing felt strong. Should've got a video of the 3 board. The heavy set of pulling looked like shit. It was 385 at the bottom for a triple. I'm back to working on my mobility so I can drive my hips lower and get settled in.

Here's a video of the 455 for the triple. Looks like shit.

Looks good. I didn't see the bands the first time I watched and I'm like "wtf? When did he get 455??"
And I can't squat with a spot like that. That's way too far up in my personal space..lol
I love that "new" Pantera song.

Haha thanks Mwood.
Last workout hit Sumo DL 80% 325 x 2 x 5. Worked up to 255lbs SSB Box Squat plus ~115lbs band tension and ~65lbs chain weight. Right groin is really causing me issues with this heavy squatting and pulling. Ate like shit the last 3 days. May cut out the squatting on today's workout. Give myself a little rest.

Hit a 2nd day of workouts last week and called it quits. My hips were beat to shit. Took the rest of the week off.
Workout: Transmutation Week 8 Workout 1
Weight: 184.4lbs (+ .6lbs)
Bench (85%) 
45lbs x 10 x 2
95lbs x 10
135lbs x 5
185lbs x 5
235lbs x 2
235lbs x 2
235lbs x 2
235lbs x 2
3 Board Press (RPE 8) 
275lbs x 3
295lbs x 3
305lbs x 1 + 2 force (+10lbs...so much for RPE 8)
Reverse Green Band DL (RPE 8) 
~7075lbs @ btm
135lbs x 3
225lbs x 3
275lbs x 3
365lbs x 3
405lbs x 3
455lbs x 3 vid ugly
475lbs x 3 (+20lbs, vid ugly)
Seated Rows x 2 x 10
Ab Work x 3 x 10
455
475
Comments:
Pressing felt pretty good today. Full bench was quick. The 3 board was moving along fairly decently. Felt like I was taking my last set far too low down my chest. As you can see the RBDL look rough. They were heavy. That gives me right around 400405 off the floor for a triple...that's currently 30lbs over my previous max single.

Got about 4.5hrs of sleep. Took a nap before going to the gym. Felt like a bag of smashed assholes.
Workout: Transmutation Week 8 Workout 2
Weight: 184.4lbs
Sumo DL (85%) 
135lbs x 5 x 2
185lbs x 3
225lbs x 3
275lbs x 2
315lbs x 2
335lbs x 2
345lbs x 2
345lbs x 2
345lbs x 2
Low Box Squat (RPE 8) 
band tension  100115lbs
chain weight  ~65lbs
45lbs + bands x 5
45lbs + bands and chains x 5
135lbs + bands and chains x 3
185lbs + bands and chains x 3
225lbs + bands and chains x 3
245lbs + bands and chains x 3
Sumo Rack Pull (lower mid shin, pin 2) 
135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 3
315lbs x 3
Ab Work x 3 sets
Bicep Work x 2 sets
Comments:
Deadlifting looked like shit. Squatting felt like ass. I think I'm using far too little band on Reverse Band Work. The way I have it setup, and with the perceived exertion, on Monday I pulled almost 110% of my 1RM off the floor for a triple. It was much heavier than that at the top. I then turn around and pull again today before squatting. My hips hurt and I felt like shit under the bar. After this heavier week we'll transition back down to another accumulation phase. Looking at a meet at the end of January.

Workout: Transmutation Week 8 Workout 3
Weight: 184.4lbs
Squat (85%) 
45lbs x 10 x 2
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3
275lbs x 1
315lbs x 1
345lbs x 2
345lbs x 2
345lbs x 2
345lbs x 2
2 Board Bench (RPE 8) 
chain weight  ~65lbs
bar x 5
135lbs x 5
185lbs x 3
225lbs x 3
225lbs + chains x 1
205lbs + chains x 3
205lbs + chains x 3
Back Work x 5 sets
Ab Work x 3 sets
Curls x 2 sets
Comments:
2 Board sucked ass. My left elbow is killing me. Feels very weak. Squatting felt halfway decent but everything is wrecked at this point.

Dude in the video said "look at them fuckin' legs" LOL

Taking a week off from lifting. Hopefully get my elbow and groin feeling better.
Went and ran 2.6 miles through a cross country stage. 22:55...I've gotten slow as fuck. I'm about 16lbs heavier than when I was training for Patrol School, and this is only about the 2nd time in 4 months that I've really ran. It also doesn't help that I've got Strep and my body seems to be fighting off flu like symptoms.

By your age the elbow and groin should be super strong..LOL

Haha I suppose it should be. All the raw wide stance work absolutely wreaks havoc on my groin. Back to the grind today. First workout in a week. First accumulation workout in about 5. I paid dearly for it.
Workout: Accumulation Week 9 Workout 1
Weight: 183.8lbs
Bench (70%) 
45lbs x 15
95lbs x 10
135lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5
Incline DB Bench (90 sec RI strict) 
50s x 10/10
60s x 10/10
70s x 10/10
60s x 7/7
60s x 5/5
50s x 8/8
Seated Fat Grip Cable Rows (90 sec RI strict) 
280lbs x 10
290lbs x 10
300lbs x 10
300lbs x 10
280lbs x 10
Pullups (90 sec RI strict) 
BW x 7
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Standing DB Mil Press (90 sec RI strict) 
45s x 10/10
45s x 10/10
45s x 10/10
One Arm DB Row (90 sec RI strict) 
80s x 10/10
80s x 10/10
80s x 10/10
Band Pull Aparts 
5 x 10 Mini
Band Pressdowns 
3 x 10 Monster Mini
Prowler Push (30m) 
230lbs x 2 trips
320lbs x 4 trips
Comments:
Burned out very quickly. I can tell I haven't worked high rep stuff in awhile. The benching went VERY smoothly. Burned through the 5x5 quickly.

Welp, tweaked my fucking back again. Completely neglected my mobility work over the last 9 weeks and I paid for it today. Fucked it up on the second set of 70% DL for a 5x5. Just dumb. I dunno how long I'm going to be out of things. Can barely sit and stand. Had to work tonight, that was awesome...Will be playing it by ear as to what I'm going to be able to do.