Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, Double outside the leg KB swings 3x10, rotator cuff complex.
DE BB Bench w/doubled mini bands
135 3x3 close
165 6x3 medium and wide
Incline DB Bench 80s 2x20
1 arm Bottoms up KB press 35lb x8, 44lbx6, 53lbx6
Supersetted all sets w/ strict dead hang pullups for a total of 8x3
Finished w/green band 2 hand extensions 2x50
I am keeping the bar weight light on DE bench and really trying to ensure a very fast bar speed. I will gradually move up from here.
Last edited by Charles Fay; 01-25-2012 at 07:12 PM.
Warmup: Rolling, stretching, mobility work, GHR 2x12, 45 degree hyper 2x15, band hip abduction 2x30 then put on boss briefs.
Free BB Squat
545x2 near depth
635x2 at depth
added old Ginny suit straps down
725x2 near depth
775x2 at depth
815x2 at depth, no problem
Raw High Rep Sumo Form Work 225x10, 275x10, 315x10, 365x10, 405x10
Ab wheel 5x12
The free squatting felt really good today, all weights moved well and my setup and stability were as i want it to be. The Ginny suit is so loose that it doesnt do much for me but my new one should be arriving in a few weeks. I am looking forward to getting into it and think that a new Ginny combined with the boss briefs should work well. Also i am happy about being done with the 10 rep raw sumo work, it is brutal despite the light weights to the point of giving me a migrane by the end. I will be continuing Yuri's program and gradually lowering the reps and increasing the weights from here on out, still going raw for a while and building more strength.
Major props on the awesome squats alone!!
Thanks man, it is coming along according to my plan so far.
Warmup: Bowling pin swings, Band rows 3x15, Flat DB Press 3x15, band pullaparts x20.
Flat BB Bench w/chains
bar+40lb chain x20
135+40lb chain x10
135+80lb chain x5
225+80lb chain x3
225+120lb chain x3 (kept 120lb chain on the bar for the duration of the workout)
315x1 (around 435 at the top)
add xxl slingshot
switch to xl slingshot
405x1 (around 525 at the top)
Next i put on a 3 ply SDP that i need to break in. I did one set of 5 close grips on the 5 board w/405+120lb chain and my arms fell asleep because the sleeves were to long. I will get the sleeve shortened and stretch the sleeves more.
Chest supported rows: 2 plates x10, 3 plates x10, 4 plates x10, 3 plates x10, 2 plates x20
I superestted rows w/db flare extensions 30sx20, 55s 3x10, 30s x20
Band pullapartes 2x20 supersetted w/monster mini rotating face pulls 2x10
Warmup: Indian club swings, rotator cuff work, flat DB press 3x15, pulldowns 3x15, double outside the leg KB swings 3x10.
DE BB bench w/fat bar
190 3x3 close
210 6x3 medium and wide
KB Floor Press 70s 2x20
Overhead tricep rope extensions 3x30
I supersetted the sets above with dead hang pullups 9x3 using pronated, supinated and parrallel grips.
1 arm face pull 2x20 supersetted w/seated lateral raise 2x10
DB Hammer curls 3x10 supersetted w/1 arm band extensions 3x20
Finished w/treadmill x20min
Warmup: Treadmill x5 min, Indian club swings, shoulder dislocations w/pvc, dynamic stretching, foam rolling, bad hip abduction 2x30, 2 hand KB swings 96lbs 3x10, Box jumps 3x5
Raw BB Box Squat, walked out, narrow stance on 12" box
Raw Conventional Deads
Finished w/straight leg situps bwt x12, w/25lb plate 4x10
Today was a bit of a deload, the volume was kept to a minimum and the intensity was moderate. I still ended up with a pretty good lower back pump because the narrow stance box squats are on such a low box that my torso comes forward alot more than with my wide conventional stance.
Warmup: Indian club swings, rotator complex, band rows 3x20, flat db press 3x15, stretching
add SDP shirt
405x2 3 board/2 board
455x2 2 board/1 board
work sets to chest
585x2 2nd rep a little weak on the lockout
Pulldowns w/weight+purple band 5x10 (these were fun because they made me squeeze the back hard in the bottom, which is what i suck at)
Shrugs on rev hyper 3x20
Band extensions 2x50 supersetted w/ rev hypers 2x12
Another shirt day today and even though i am getting much more comfy with touching weights, i need to work alot harder on my arch. I felt very flat today, partially because my lower back and legs are tight from thursday. I need to get back to doing more mobility work and arch stretching because i am arching too much in the lumbar region and not enough in the thoracic area. This puts too much stress on my low back. If i can get my arch back to being respectable, then i should be able to reduce my ROM a good bit which is huge right now because i am 6'3 with long arms.
Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, rotator complex
DE BB Bench w/bands
bar+ doubled minibands (kept this tension throughout)
165 9x3 CMW
Flat DB Press 100s 2x20
1 arm overhead KB press 70lbx5, 96lbx5
All previous exercises were supersetted w/various dead hang pullups 10x3
Superset of double outside the leg KB swings 2x10, rotating band face pulls 2x10, double KB shrugs 2x10
(this pumped the traps nicely)
Hammer curls 2x8 supersetted w/1 arm band extensions 2x20
Later i did 25 min treadmill and some abs
Warmup: rolling, stretching, mobility work, GHR 2x12, 45 degree hypers 2x12, 2 hand KB swings 2x12 then put on loose old metal pro briefs.
DE BB Box Squat w/bands
bar+blue bands x10 (kept this tension from here out)
Raw Sumo Pulls with weights on 6" blocks (bar was 5" or so below my knee cap)
425x3, 515x3, 565x3, 605x3, 655x3
Superset of cambered bar GMs 135 3x10 supersetted w/1 leg KB Deads 3x8
Band hip abduction 2x30
Band hip adduction 2x30
Situps on GHR w/40lb med ball x10, w/75lb md ball 3x10
The squatting went well today and my focus was just purely bar speed. This was the first time since last meet that i have done anything in the realm of sumo pulling that was heavy. I normally pull like shit off of blocks and having done all sets of 10 recently i had no idea what i could pull. The 655 felt pretty solid, i really had to pull slow off the blocks and flex the hips hard to keep the knees out and stay in position. Once i broke the weight off the box i was able to accelerate the weight quite well. I think that once i get into gear down the line, all of this raw sumo work is going to really pay off!
Warmup: Bowling pin swings, rotator complex, band rows 3x20, flat db press 3x15, arch stretching.
Fat Bar Bench (75lb fat bar)
add 2 board from here on
435x1 stopped here, these were hurting the shoulder a bit
Chest supported rows: 2 plates x20, 3 plates 3x8 (strict w/a squeeze at the top), 2 plates x20 supersetted w/db flare extensions 30s x20, 55s 3x10, 30s x20
Neck harness 3x20 supersetted w/band shrugs 3x20
Standing abs 5x10
Decent day today. The fat bar is definately harder than a normal bar and i feel it makes me grind a bit more, which is something i suck at on the bench. Im a speed guy and i find it alot harder to be fast with this bar. The shoulder was acting up a little in the cold weather, so after i hit 435 i called it quits. I might have had another 10lbs in me. I also have been focusing alot on improving my thoracic arch this week adn that will be a work in progress.
There are a few at my gym who are into the fat bar, I tend to avoid it altogether.
Your sessions are stellar dude!
Last edited by Coke; 02-12-2012 at 01:51 PM.
Thanks man. The fat bar is a nice tool to change things up from time to time, but i cant say i like to use it very much.
Warmup: indian club swings, rotator cuff complex, rolling and arch mobility work, pulldowns 3x15, flat db press 3x15
DE BB Bench w/doubled minibands
bar+bands x10 (kept this band tension throughout)
165 3x3 close
185 6x3 medium and wide
KB Floor Press 70s 2x25
Doubld KB bottoms up press 35s 3x10
The above sets were supersetted w/a variety of dead hang pullups 6x4, 4x3
Rope high pulls 2x15 supersetted w/lateral raise 2x10
DB Hammer curls 2x12 supersetted w/band extensions 2x30
Warmup: Rolling, stretching, 45 degree hypers 2x15, GHR 2x15, band abduction 2x30, TKEs then i put on my old loose metal pro briefs>
DE BB Box Squat w/bands
bar+blue bands x10 (kept this tension throughout)
595x1 (moved well and felt solid)
Raw Sumo Pulls 135 2x5, 225x5
work sets 315x6, 365x6, 425x6, 455 2x6
BB Rows from floor 315 2x5
Rev Hypers 3x12
Supersetted rows and rev hypers w/ab wheel 5x12
Finished w/band hip adduction 2x30
Good day at the gym overall, the squats were moving well including the heavier singles. This is my last session with my old loose briefs. I feel i have built alot of base strength in them so that when i start regulary training in my heavy duty comp gear i should get a great carryover. The raw sumo pulling still sucks! It is a work in progress but i am really trying hard to get my technique consistent and build the musculature of the hips more before i use my gear for sumo.
Warmup: Bowling pin swings, band rows 3x15, DB Press 3x15, band tricep extensions, foam rolling and arch mobility work.
add 1 board here w/wrist wraps
add SDP shirt and some board work
495x3 4 board
585x3 3 board from here out
1 arm DB Rows 3x10
1 arm band face pulls 2x15, x20 supersetted w/neck harness 3x20
Standing abs 5x10
The 1 board work went well today, the 445 was a small PR for me and i had a few lbs left in the tank. After doing so much full range work in my shirt i felt that it would be good for me to feel some heavier weights on 3 boards for a few work sets. I am basically doing this to build lockout to a degree but also to build confidence because i do think there is something to be said for having heavy weights in your hands. The first few sets didnt feel right, but by the time i got to 675 i was hitting my groove and it felt easy. 3 wks from now i will do these reverse band to really overload.
Numbers are ridiculous man, lol.
Thanks, they are gradually increasing!
Warmup: Mobility work, foam rolling, bowling pin swings, pulldowns 3x15, flat db press 3x15
DE BB Bench
185 3x3 close
205 3x3 medium
225 3x3 wide
A arm KB Press 35lbx10, 53lbx10, 72lbx8, 106lbx5
Bent DB Raise 2x12
I supersetted all of the above work w/v handle pullups 10x4
3 rounds no rest of the following superset:
neck harness x20, 1 arm band extensions x20, rev hyper shrugs x20
Finished w/a some reverse hypers and rolling
I am taking a fire hydraulics class this week, which is 9hrs a day M-F along with a ton of studying. Most of this stuff is not even used in the field because the formulas are using look like something from a NASA rocket calculation. Anyhow they are long days, so it took a while to loosen up today but working out was a nice break from all the math, classwork and studying.
Warmup: Foam rolling, mobility work and stretching, GHR 2x15, 45 degree hypers 2x15, band hip abduction x30
Raw narrow stance BB Box Squat walked out on a very low box
Conventional Deadlifts standing on 2" box
315x3, 425x1, 515x1, 605x1
Ab wheel 5x12
Today was a deload day for me. Everything was done raw and i kept the volume to a minimum and kept the intensity moderate. The squats on that low of a box are a bitch which limits the poundages i use before it turns into a squat good morning, but a good change of pace for me.
Warmup: Bowling pin swings, band rows 3x20, flat db press 3x15, various stretches and rolling.
add reverse green bands since everyone else was doing them
took off reverse green bands and put on SDP shirt
425x3 4 board, 3 board
475x2 3 board, 2 board
515x2 3 board 1 board
655x1 1 board
Standing cable rows x20, 5x10
Rotating face pulls 3x20
Today went well for shirt work. I normally warm up raw with straight weight, but since everyone else was doing raw work reverse band, i just did my raw warmups that way. All the sets to the chest felt good, the bar speed and form seemed to be spot on. The last set on the 1 board was done just to overload and feel a little more weight that i plan to be hitting off my chest further in the cycle. Last meet i only managed to bench 605 because i was so uncomfortable touching weight. Now with all this full range work i hit that for a double and i still have all the way til June to bench my full potential. Slow and steady is going to be key as i continue this cycle.
Warmup: Rolling, stretching, bowling pin swings, rotator complex, pulldowns 3x15, flat db press 3x15, rotating band facepulls x20.
DE BB Bench w/chains
bar+40lbs chain x20
bar+80lbs x10 (kept this amount of chain from here out)
135 3x3 close
155 6x3 medium and wide
Supersetted benching w/pulldowns 3x8
3 rounds of the following superset: wide grip pulldowns x8, pullovers x20, band tricep extensions x30
2 rounds of 2 hand KB swings x10, bent db lateral raise x10
Finished w/more stretching and rolling.
This week is the practical portion of my driver/engineer class, so i am spending long hours out in the sun everyday at the pump panel, sweating my ass off. I kept everything light today and will be going pretty easy on my upper body for the most part this week. The superset of pulldowns, pullovers and extensions was great for a lat and tri pump!
Warmup: Rolling, stretching, band hip abduction x30, GHR 2x12, 45 degree hypers 2x12, then put on new Ginny suit, no briefs and it is fitting loose.
Speed Strength Box Squat Cycle Wk #1
bar+blue band x5
bar+2 pair blue bands x3
bar+2 pair blue bands and 1 pair green bands (kept this tension throughout)
Stiff Leg Deadlift standing on 2" box
2 hand KB swings 106lbs 3x12 supersetted w/band hip abduction 3x30
ab wheel 3x12 supersetted w/KB side bends 3x20
The speed strength work went well, bar speed was pretty good and it didnt feel too heavy to me at the top despite all the band tension. I strained my groin last week so i was concerned about hurting it more doing raw sumo pulls from a deficit which was the origional plan today, instead i was safe and did stiff legs. I was excited to try my new Ginny suit on today, unfortunately it is loose in the legs and a bit in the hips. Next week i will throw some briefs on underneath to give myself a good idea of what adjustments need to be made. Once i get the fit right, it should be one hell of a suit.
Warmup: Bowling pin swings, rotator complex, foam rolling/mobility work, band rows 3x20, flat db press 3x15
Cambered bar bench w/1 board
1 arm DB Rows 3x10 supersetted w/db flare extensions 3x20
Neck harness 3x20 supersetted w/rev hyper shrugs 3x20
Standing abs 5x12
Simple day today, just some light rep work with the cambered bar and some high rep assistance. I wanted to heal up from last week's shirt work.