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  1. Replies
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    Pro Journal - 2/4 De-load 5 sec Pause Squat 3x2 145,235,325,...

    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
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    12,514

    Pro Journal - 2/2 Bench 3x3 135,225,275, 1x1 315 stopped here ...

    2/2
    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...
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    12,514

    Pro Journal - 2/1 Squat Raw 4x6 135, 3x5 235, 5x3...

    2/1
    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...
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    12,514

    Pro Journal - 1/31 Extra Small Training at 18,000ft Tricep...

    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...
  5. Replies
    140
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    12,514

    Pro Journal - 1/30 DE Bench + 80 Chains 2x5 bar,135, 5x3 225...

    1/30
    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...
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    12,514

    Pro Journal - 1/29 Extra Small Training Calve Circuit 3x20:...

    1/29
    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
  7. Replies
    140
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    12,514

    Pro Journal - 1/28 Soft Box Squat + 160 Chains 3x2 145,235,...

    1/28
    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...
  8. Replies
    140
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    12,514

    Pro Journal - 1/26 Bench 4x2 135,185,225,275, 1x8 325 56 Ace...

    1/26
    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...
  9. Replies
    140
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    12,514

    Pro Journal - 1/25 Box Squat Soft Pad 4x2 145,235,325,415, 1x5...

    1/25
    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...
  10. Replies
    140
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    12,514

    Pro Journal - 1/24 Small Extra Training Seated DB Lateral...

    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...
  11. Replies
    140
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    12,514

    Pro Journal - 1/23 DE Bench Doubled Vicious Bands 1x3 135, 9x3...

    1/23
    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...
  12. Replies
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    12,514

    Pro Journal - 1/22 Extra Small Training Calve Circuit: Calves...

    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
  13. Replies
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    12,514

    Pro Journal - 1/21 DE Squat + Vicious Bands 2x5 145, 4x2 255...

    1/21
    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 ...
  14. Replies
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    12,514

    Pro Journal - 1/19 De-Load Done at 18,000ft+ Bench 1x3 135,...

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

    Accessory Circuit: 5x10-20
    Pull-ups
    Dips
    BB Shrug 405
    BB Upright Row 135
    DB Chest Supported Row 65
  15. Replies
    140
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    12,514

    Pro Journal - 1/18 De-Load training done at 18,000ft Low Box...

    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...
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    12,514

    Pro Journal - 1/16 De-Load Started with 18,000ft today this...

    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...
  17. Replies
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    12,514

    Pro Journal - 1/14 De-Load Squat 1x10 145, 1x5 215, 5x2 285...

    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...
  18. Replies
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    12,514

    Pro Journal - 1/11 Off the flu ugggh. Bwt at 230lbs did most...

    1/11
    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...
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    Pro Journal - 1/7 Dead Rep Out 1x5 135, 1x4 225, 1x4 315, 1x2...

    1/7
    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...
  20. Replies
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    12,514

    Pro Journal - 1/5 Bench 1x10 135, 1x8 225, 1x3 275, 1x1 315,...

    1/5
    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...
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