BloodandThunder's Journal

[BloodandThunder]

3/31/12
BW 217.5

OH Deload
Strict OH - 85 x 5, 105 x 5, 125 x 5
Neutral Grip DB Press - 1 x 10,10, 8 - 110s
Avg Band Pushdown - 3 x 30
Pullup - 3 x 8
Wide Grip Cable Row - 3 x 10 - 195 SS Face Pull - 3 x 15 - 135
Fat Bar Curl - Bar + 50, 70, 80 - x 8 each

Lower Extra
Ab Wheel Rollout - 3 x 10
GHR - 3 x 10
Reverse Hyper - 3 x 20 - 90
Back Sled Walk - 2 x 75 yd - 120

SS Cardio - 35 mins

[BloodandThunder]

4/2/12
5/3/1 Wave 5, Week 1, DL

Sumo - 395 x 3, 450 x 3, 505 x 3
Convo RDLs (beltless) - 4 x 6 - 335
Olys - 4 x 6 - 130 kg SS Thick Bar Dead Stop NG Pullup - 5 x 5
Rear Ab Pulldown - 3 x 10 - 135 SS Hyperextensions - 3 x 15 - 15 kg on chest

GPP
Prowler Sprint - 8 x 25 yd (30s rest each) - 50 kg

4/3/12
80 mins walking

[BloodandThunder]

3/4/12
BW 218.75
5/3/1 Wave 5, Week 1, Bench

Lower Extra Work
Rev Hyper - 3 x 33 - 90
MM Leg Curl - 3 x 33 each leg
Hanging Leg Raise - 3 x 10
Prowler Push - 3 x 25 yd - 50 kg with Straight Legs
Prowler Pull - 3 x 25 yd - 50 kg

GPP Jumprope

Comp Paused Bench - 265 x 3, 305 x 3, 340 x 3
Paused CG vs 80 chain - 5 x 4 - 225
Standing Military - 4 x 10 - 115 SS Side DB Raise - 3 x 15
T-bar Row - 4 x 10 200
Pullups - 3 x 5 - 22 lbs followed by 1 x BW - Eccentric Failure
Strict DB Ext - 3 x 10 - 50s SS Hammer DB Curl - 3 x 10 - 60s

Just did the min. reps again as it's the first week back. Hamstrings destroyed from RDLs the other day.

[BloodandThunder]

4/15/12
BW 221.75

Walking x 70 mins
SS Cardio x 40 mins

Upper Extra
Avg Band Pushdown - 3 x 33
MM Face Pull - 3 x 33
MM Pull Apart - 3 x 33
Pushups - 3 x 25
Thick Bar NG Dead Hang Pullup - 4 x 3

Lower Rehab - Mini Band Leg Curl - 3 x 25 each leg

[BloodandThunder]

3/6/12
BW 220

Upper Rehab
Light Band Pushdown - 2 x 50

Upper Extra
Thick Bar NG Dead Stop Pullup - 5 x 5

5/3/1 Wave 5, Week 1, Squat

Comp Squat - 375 x 3, 425 x 3, 480 x 3
Beltless Anderson Front Squat - Pin 7 - 8 x 1 - 285 (1 min rest)
Beltless Cambered GM - 4 x 6 - 235
DB Side Bend - 3 x 10 each - 120 SS Hyperextension - 3 x 15 - 15 kg on chest
Straight Leg Pull Through - 3 x 15 - 135 SS Medium Tire Flips - 3 x 40 yd

GPP
Tabata Finisher - Jumping Jacks, Battle Rope, Mountain Climbers, Burpees

[BloodandThunder]

3/7/12
15 minute jog

3/9/12
BW 222.75

5/3/1 Wave 5, Week 1, OH

Strict OH - 155 x 3, 175 x 3, 200 x 5 (PR)
DB Press - 4 x 10 - 115 SS Vbar Row - 4 x 10 - 215
JM Press - 4 x 6 - 185
Pullup - 4 x 4 - 10 kg SS BB Curl - 3 x 10 - 100
Eccentric Pullup - 1 rep til failure
Face Pull - 4 x 18 - 120

[BloodandThunder]

4/10/12
Walking x 50 mins

BW 221.25
5/3/1 Wave 5, Week 2, DL
Sumo - 365 x 5, 425 x 5, 480 x 5
Convo Beltless RDLs - 4 x 8 - 300
Olys - 4 x 8 - 120 kg SS Dead Stop Thick Bar NG Pullup - 4 x 6
Rear Ab Pulldown - 3 x 12 - 120 SS Hyperextension - 3 x 20 - 10 kg

GPP
Prowler Sprint - 10 x 25 yd - 40 kg

Upper Extra - Circuit - 3 sets
Pushup x 20 SS Avg Band Pushdown x 33 SS MM Pull Apart x 25

[BloodandThunder]

4-12-12
BW 218.5
Walking x 70 mins

5/3/1/ Wave 5, Week 2, Bench
Comp Paused Bench - 245 x 5, 285 x 5, 325 x 5 + 1 TNG
CG Paused Bench vs 80ish chain - 5 x 5 - 200
Standing Military Press - 4 x 12 - 105 SS Side DB Raise - 3 x 18 - 30s
Strict DB Ext - 3 x 12 - 45s SS Hammer DB Curl - 3 x 12 - 55s
T-bar Row - 4 x 12 - 190
Chinup - 1 x 7,7,5 - 5 kg + 1 set to eccentric failure

SS Cardio - 30 mins

[BloodandThunder]

4/13/12
BW 218.75

Walking - 2.5 hours

Upper Extra
Pushups - 3 x 20
Avg Band pushdown - 3 x 33
MM Pull Apart - 3 x 25
NG THick Bar Dead Stop Pullup - 3 x 6

[BloodandThunder]

4/14/12
BW 217.5

5/3/1 Wave 5, Week 2, Squat
Comp Squat - 350 x 5, 405 x 5, 455 x 5 SS DS Chinup - 6 x 3
Anderson Front Squat - Pin 7 - 10 x 1 - 265
Cambered Beltless GM - 4 x 8 - 205 SS Hyperextensions - 3 x 20 - 10 kg
Side DB Bend - 3 x 12 - 110
Straight Leg Pull Thru - 3 x 20 - 115

GPP
Front Sled Pull - 3 x 50 yd - 320
Back Sled Pull - 3 x 50 yd - 265

[BloodandThunder]

4-16-12
BW 223.75

5/3/1 Wave 5, Week 2, OH

Strict OH - 145 x 5, 165 x 5, 185 x 7
DB Press - 4 x 12 - 110
V bar Row - 4 x 12 - 200
Pullup - 4 x 5 - 5 kg SS Face Pull - 4 x 20 - 105
BB Curl - 3 x 12 - 95
JMs - 4 x 8 - 160
Eccentric Pullup - 1 x fail

[BloodandThunder]

4-17-12
BW 221
50 mins walking

5/3/1 Wave 5, Week 3, DL
Sumo - 425 x 5, 480 x 3, 530 x 2
Convo Beltless RDL - 4 x 5 - 365
Beltless Olys - 4 x 5 - 140 kg - SS Dead Stop NG Thick Bar Pullup - 6 x 4
Rear Ab Pulldown - 3 x 8 - 150 SS Hyperextension - 3 x 12 - 20 kg on chest

GPP
Prowler Sprints - 6 x 25 yd - 60 kg

Upper Extra
BW Dips - 3 x 12 SS MM Pull Apart - 3 x 25

[BloodandThunder]

4-18-12
BW 219.5

20 mins SS Cardio
GPP Lower
PRowler Push/Pull - 2 x 75 yd each - 110 lb

Lower Extra
Hip Band Abduction/Adduction - MM Band - 3 x 15 each
Rev Hyper - 3 x 28 - 90 lbs
GHR - 3 x 15 SS Chinup - 3 x 6

[BloodandThunder]

4-19-12
BW 219.5
Walking x 70 mins

5/3/1 Wave 5, Week 3, Bench

Comp Paused Bench - 285 x 5, 325 x 3, 360 x 1 + 1 TNG
CG Paused Bench vs 80 chain - Worked up to 285 x 3, 300 x 1
T-Bar Row - 4 x 8 - 225
Pullup - 3 x 3 - 15 kg then 1x ecc failure
Side DB Raise - 3 x 10 - 40s
Hammer DB Curl - 3 x 8 - 65s SS Strict DB Ext - 3 x 8 - 55s

[BloodandThunder]

4-20-12
AM BW 219.5
5/3/1 Wave 5, Week 3, Squat

Comp Squat - 400 x 5, 455 x 3, 502.5 x 2
Beltless FS Anderson - Pin 7 - 6 x 1 - 305 SS NG Thick Bar Dead Stop Pullup - 6 x 4
Beltless Cambered GM - 4 x 5 - 255
Hyperextension - 3 x 12 - 20 kg on chest SS Side DB Oblique - 3 x 8 - 130

Upper Extra
Avg Band Pushdown - 3 x 30
MM Pull Apart - 3 x 25
Feet Elevated Pushup x 30, 20 secs rest, Pushup x 30, 20 sec rest, Hands Elevated Pushup x 30

Doing the right exercises. Need to add more leg volume overall, but 505 x 3 is the heaviest triple I've ever done (575 max) so I'm getting back there. Keep pushing those Anderson FS and GMs and RDLs and my pull and squat should see some PRs.

[BloodandThunder]

4-24-12
Walking x 50 mins

BW 221.75

5/3/1 Wave 5, Week 3, OH
Strict OH - 165 x 5, 185 x 3, 210 x 3 (PR I believe)
DB Press - 4 x 8 - 120s SS Vbar Row - 4 x 8 - 230
JM Press - 4 x 5 - 200 SS Face Pull - 3 x 15 - 130
Pullup - 3 x 3 - 33 lbs then 1x fail eccentric BW
BB Curl - 3 x 8 - 110

[BloodandThunder]

4-25-12
33 mins SS Cardio
Chinup - 3 x 8
Avg Band Pushdown - 3 x 33
MM Band Pull Apart - 3 x 25

4-26-12
Walking x 70 mins
BW 219.25
5/3/1 Wave 5, Week 4, Sq/Pull Deload
Squat - 235 x 5, 285 x 5, 335 x 5
Sumo - 245 x 5, 300 x 5, 350 x 5
GHR - 3 x 15 SS Hanging Leg Raise - 3 x 15
NG Pullup - 5 x 4
Med. Tire Flip - 3 x 20

[BloodandThunder]

4-27-12
Walking x 50 mins
BW 218.5
SS Cardio x 33 mins

4-28-12
BW 222.75
SS Cardio x 33 mins

5/3/1 Wave 5, Week 4, Bench/OH Deload
Comp Paused Bench - 165 x 5, 205 x 5, 245 x 5
Strict OH - 95 x 5, 115 x 5, 135 x 5
Chinups - 3 x 8 SS Light Band Pull Apart - 3 x 15
Avg Band Pushdown - 3 x 30

[BloodandThunder]

4-29-12
BW 220.75
5/3/1 Wave 6, Week 1, DL
Sumo DL - 400 x 3, 455 x 3, 510 x 3
Convo Beltless RDLs - 4 x 6 - 350
Olys - 4 x 6 - 130 kg + 10 lbs SS Thick Bar Dead Stop NG Pullup - 3 x 6, 2 x 5
Hyperextension - 3 x 15 - 20 kg on chest SS Rear Ab Pulldown - 3 x 10 - 145

GPP
Prowler Sprint - 8 x 25 yd - 60 kg

[BloodandThunder]

4-30-12
BW 221.75

SS Cardio - 35 mins
Extra Workout
Chinups - 8 x 3
GHR - 2 x 15
MM Pull Apart - 2 x 30

[BloodandThunder]

5-1-12
BW 220.0

5/3/1 Wave 6, Week 1, Bench

Comp Paused Bench - 270 x 3, 310 x 3, 345 x 4 (PR)
Paused CG vs 80 chain - 5 x 4 - 240
Standing Military - 4 x 10 - 125 SS Side DB Raise - 3 x 15 - 40s
T bar Row - 4 x 10 - 210
Pullup - 3 x 5 - 25 lbs then 1 set x ecc fail
DB ext - 3 x 10 - 55s SS Hammer DB Curl - 3 x 12 - 60s

[BloodandThunder]

5-2-12
BW 220.25

SS Cardio - 35 mins

Upper Extra
Pushups w/ feet elevated x 30, Pushups x 30, Pushups w/ hands elevated x 30
Avg Band Pushdown - 3 x 30
MM Pull Apart - 3 x 30

Wheelbarrow - 3 x 100 yd - 90 kg

[BloodandThunder]

5-3-12
BW 219.75

5/3/1 Wave 6, Week 1, Squat

Comp Squat - 377.5 x 3, 432.5 x 3, 485 x 3
FS Andersons - Pin 7 - 8 x 1 - 300 SS Thick Bar Dead Stop NG Pullup - 3 x 6, 2x 5
Cambered Beltless GM - 4 x 6 - 250
Hypers - 3 x 15 - 20 kg on chest
Side DB Oblique Bend - 3 x 10 - 125
Straight Leg Pull Through - 3 x 15 - 155

[BloodandThunder]

5/4/12
BW 217.5

5/3/1 Wave 6, Week 1, OH
Military - 157.5 x 3, 180 x 3, 202.5 x 4
DB Press - 4 x 10 - 120s SS Vbar Row - 4 x 10 - 225
Pullup - 4 x 5 - 25 plus 1 set x ecc fail
JMs - 4 x 6 - 195 SS Face Pull - 4 x 18 - 125
BB Curl - 3 x 10 - 105

GPP
Circuit - 4x
Forward Prowler Push - 50 kg - 25 yd
Med. Tire Flip x 12.5 yd
Backward Prowler Pull - 50 kg - 25 yd

[BloodandThunder]

5/5/12
30 min walk

5/7/12
BW 224.75 (carb load)

5/3/1 Wave 6, Week 2, DL
Sumo - 370 x 5, 425 x 5, 485 x 5
RDL - 4 x 8 - 315
Olys - 4 x 8 - 120 kg + 10 lb SS Dead Stop Chinup - 3 x 6, 2 x 5
Rear Ab Pulldown - 3 x 12 - 125
Hyperextension - 3 x 20 - 15 kg

Extra Upper
Pushups w/ feet elevated x 33, pushups x 33, pushups w/ hands elevated x 33
Avg Band Pushdown - 3 x 30 SS LB Pullapart - 3 x 20

GPP
Prowler Sprint - 6 x 25 yd - 50 kg