Road to the Pro-Am

[underthebar]

6/6/12 ME Bench
Floor Press
45x12
95x10
135x6
185x3
225x1
275x1
300x1
315x1, with a bump from spotter

Incline DB
90x6
100x6
110x4

Flat Tates
50x10
60x10
70x10

Reverse Pec Deck
4 sets of 12

DONE

[underthebar]

6/7/12
ME Squat Cambered Bar Double
started with bar and 40 chain and worked up to bar plus 210 chain
All sets plus 210 chain
155x2
add briefs
245x2
335x2
365x2
390x2
415x2
440x2

SSB Narrow Stance to Low Box(13')
225x6
250x6
275x6

GHR
1 set of 40.....NEW PR

Hypers
4 sets of 15

DONE

Training this week was kinda messed up, just added 400 sq ft expansion to the gym. Which meant 4 days straight of 14 hour days.

[underthebar]

6/11/12 DE Lower Cambered Bar
warmups till work sets of
325 bar weight plus avg bands around quarter 8 sets of 2

ME Deadlift Tester
135x6
225x3
315x2
405x1
495x1
add jack suit--backwards this time
545 sumo--stalled just above knee, unable to lock out
545 conv x1 ---Not sure how in the hell I pulled better conv in a jack suit, but it worked

Leg Curls
4 sets of 12

Single Legged Hypers
4 sets of 15

hanging leg raise
3 sets of 20

Back Extensions
3 sets of 15

DONE

[underthebar]

6/11/12 Night session

Pin Presses, about 2 board height off chest
135x6
225x3
275x1
300x1
315x1
325x1

Seated Shoulder Press off pins with strongman log
90x6
110x5
130x5
140x3
160x1
180x1

DONE

[underthebar]

6/13/12 DE Bench... Working in slingshot because elbows are sore as hell
Warmups till work set of
185 plus 40 chain 3x3
185 plus 65 chain 3x6

Reps
315x9 with slingshot

Skull Crushers
70x12
90x10
110x10
120x7

Single Arm Tricep Rope
4 sets of 20

Seated Cable Row
3 sets of 10

Pec Deck
3 sets of 12

Side Crunches with 55# KB 3 sets of 12

Windmills
6,10,12

DONE

[underthebar]

6/15/12 ME Lower SSB to box
70x10x2
120x8
160x6
add strong bands approx 220 at top
120x6
160x3
210x1
250x1
add briefs
300x1
340x1
370x1
390x miss
add suit bottoms
390x1

Chair Deadlifts 20'' box
135x10 x2
add doubled minis on front of platform
135x6
185x6
225x6
275x3
325x3

GHR
4 sets of 15 wide knees

Seated cable row
4 sets of 10

Single legged hypers
50x10x3---with isolation at bottom, not letting it swing under

Standing Oblique crunches
55x10x3

DONE

[underthebar]

6/16/12 ME Bench
45x15x2
95x10
135x8
185x6
225x3
275x1
300x1
315x1
325x1--5 pound PR
add shirt all sets to 2 board
375x1
390x1
405x1
420x1
430x1
440x1
455x1---30 pound PR!!!!!!!!!!!

DB Rollbacks on floor
30x12
35x12x2

V-Bar Cable
4 sets of 12

Straight Arm Pressdown
4 sets of 10

DONE

[underthebar]

6/18/12 DE Lower Week 2 SSB
Warmups
All sets with 145 chain
120x5
160x3
210x2
add briefs
300x2
work sets of 370 for 8 doubles

Suspended Cambered Bar GM
155x3
245x3
335x3
385x3
425x3
475x1

Lying Leg Curls
4 sets of 12

Hanging Leg Raises
4 sets of 15

DONE---Had a few new members coming in to check out the gym and cut me short on time

Evening the strongmen guys were doing car deadlift, so I decided to play with it too.
150x5
350x3
440x3
530x3
620x2

DONE

[underthebar]

6/20/12 DE Upper
Warmups till
135 plus short minis plus 65 chain for 9 triples

Lockout work, paused reps off 3 board
all set are plus doubled monster minis and 65 of chain
135x3
155x3
185x3

Incline DB
60x12
70x12
100x10

Straight Bar Ext on Cable
4 sets of 12

Wide Grip Lat Pulldown
4 sets of 12

Deadlift off 6 inch blocks ----Messing around with some guys in the gym, working on form and now my back is fried..
485x10
525x3

DONE

[underthebar]

6/22/12. ME squats, straight bar, free with depth call, hanging mister minis -100 in hole
145*5
235*5
325*3
375*1
415*1
465*1
Add briefs
505*1
555*1
595*1
625*1
650*1
675*1

GHR
BW*12
Mini bands*12*2
Monster mini*12
Mini and monster*6

Reverse hyper
190*12*4

DONE

[underthebar]

6/24/12 ME Bench
Hanging Strong Bands -175 lockout and -205 on chest
245x10
335x6
425x3
475x1
515x1
525x0
525x1
add slingshot
565x1--40 pound PR

Tried out a friends SDP, fit OK, very comfortable shirt
375 to about 2 board height, easy press
405 to about 1 board height, and totally lost groove....Might be a great shirt, but I didnt care for the groove

DONE

[underthebar]

6/25/12 DE Squats Week 3 on SSB
average bands 140 at top and hanging minis not sure what they pull off, but it isnt much
70x10
120x8
160x5
210x2
300x2
add briefs
340x2
Work sets 405 for 8 sets of 2

SLDL
135x6
225x6
315x6
405x6
455x3
500x1

Lying Leg Curl
4 sets of 8 single legged

Kneeling cable crunches
4 sets of 25

DONE

[underthebar]

6/27/12 DE Bench
Warmups till work sets of
155 plus 80 chain 6 sets of 3
155 plus 105 chain 3 sets of 3

Football Bar JM Press with hanging average bands
185x6
225x6
245x6
275x7

Reverse Grip Cable pressdown
4 sets of 12

Seated DB Military
50x10
60x10
70x10

Close Grip Lat Pulldown
4 sets of 10

Reverse Pec Deck
3 sets of 12

DONE

[underthebar]

6/29/12 ME Squat Day Full gear to box, looking for a max single to use for circa-max percents

55x10x2
145x6
235x3
285x3
325x1
375x1
add briefs
415x1
505x1
add suit bottoms
595xfail----Locked up few inches off box and I forced myself to box and totally lost the groove
625xfail
625xfail
straps up
625xfail----Mother fucker!!!!!!!! Not my day
Took gear off, mentally reset myself
Straps UP
625x1
650x1-This was easy, but after 4 misses I called it here

Single Legged SLDL
100x8
120x8
120x8

Reverse Hyper
200x12x3

Standing Abs on Cable
3 sets of 25

DONE

[underthebar]

7/1/12 ME Floor Press plus 80 chain on all sets
45x10
135x6
185x3
225x1
245x1
265x1
275x1
slingshot
315x1
325x1

PVC Bar (poor man bamboo bar)
100x15
120x15
150x15

Incline Tates
50x10x3

Tricep Rope
3 sets of 15

Swiss Bar Pull Down
4 sets of 10

DONE

[underthebar]

7/3/12 DE Squat on Cambered Bar
Warmups till
325 plus 105 chain for 10 doubles --No rest, ran 2 man crews today

Rackpull from #10---AKA a horrible position, right at the knee cap
135x6
245x3
335x1
445x1
495x1
535x1
585x1
625x1
attempted 675,,,not today

GHR
3 sets of 15 BW

Reverse Hyper
160x12
250x12
350x12x2

DONE

[Butcher]

Good luck at the Pro-Am. I will be there on amateur day in the 198s, see you there!

[underthebar]

Good luck at the Pro-Am. I will be there on amateur day in the 198s, see you there!

Sounds good, we have 5 guys from Under the Bar all on amateur day, keep training hard, 7 weeks to go

[underthebar]

7/4/12 RE Bench---Several guys including myself been fighting tendinitis in elbows, so we went with some reps today in place of speed

45x15x2
95x10
135x10
185x10
225x10
250x10
275x5

Strongman Log Clean and Press
90x6
140x6
180x6

DB Rollbacks
30x10
35x10
40x10
50x3

Single tricep Rope
3 sets of 15

Reverse Pec Deck
3 sets of 12

Straight Arm Pressdown
3 sets of 10

DONE

[underthebar]

7/6/12 Week 1 Circa Max
55x10
145x8
145x2 plus 70 bands
235x2 plus bands
add briefs
285x2 plus 320 bands
add suit bottoms
325x2 plus 320 bands
straps up
355x2 plus 320 bands 3 sets of with this set up

SLDL
135x10
225x10
275x10

Conventional Raw DL
565x1----Totally unplanned, giving my partner shit for missing it told him I would get it for him,,,,40 pounds PR

Hip Thrust
135x10
225x10
315x10

Avg Band GM
15-15-15

DONE

[underthebar]

7/8/12 ME Bench
Hanging Light bands, 60 off top and 80 off chest
135x10
225x10
275x5
315x1
350x1
375x1
405x1
add slingshot
425x1
450x1
475x1
500xmiss

Close Grips
135x12
185x12
225x12

V-Bar Pressdown
3 sets of 15

Chest Supported Row
3 sets of 10

Wide Grip Swiss Bar Pulldown
3 sets of 10

1 Arm DB Military
35x10
40x10
50x10
60x10

DONE

[underthebar]

7/10/12 DE Squats Cambered Bar
warmups till
345 plus 105 chain for 8 doubles

Conventional pulls off 5 inch blocks
135x6
225x2
315x2
405x2
455x2
495x2
545x2
575x1

Back Extensions
4 sets of 15

Hanging Leg raises
4 sets of 15

Lying Leg Curls
3 sets of 12

DONE

[underthebar]

7/11/12 Extra Work

500 meter row in 1:49

Decline Situps
4 sets of 20

Reverse Hyper
150x12x4

Kneeling Cable Abs Heavy
3 sets of 25

Sled
150 pounds for 1200 feet

DONE

[underthebar]

7/12/12 DE Bench

warmups till
135 plus short monster minis 9 sets of 3

Triceps Death ( 5 reps of each, chest, then 1 thru 4 board)
185, 185, 135

Rope Pressdown
3 sets of 12

Facepulls
4 sets of 12

Swiss Bar Pulldown
4 sets of 10

Shouler Mobility Work

Rumble Roller

DONE

[underthebar]

7/13/12 Week 2 Circa Max
55x10x2
105x6
145x6
add light bands
145x5
235x5
add briefs
avg and light bands
235x2
285x2
325x2
add suit bottoms
strong and light bands 320 at top
325x2
straps up now
375x2
375x2
390x2 710 at top

Reverse Hyper
400x15
400x15
600x12
600x12

Heavy Ab Work

DONE