Wednesday, October 30, 2013

Training updates

Been slacking a little with the blog since last week, but it has been a good week of training so far. Sunday hit events with Rich:

Incline log press
Worked up to 270x5

Viking press
Worked up to 250x19

18" frame dl
Worked up to 733x1

230lb keg over 48" bar
3 sets of 6

Bw chins x 50, stretching

Front squats
225x5, 3 sets

Back squats
Worked up to 365x3

Hack squat machine
2 45s a side x 10, 2 sets

Floor presses
Worked up to 245x4 - 3 sets
Strict OH presses, 160x10 - 3 sets

Monday, October 21, 2013

10/20/2013 & 10/21/2013

Bunch of demo school project lifts yesterday for ryan's college project. But worked up to a pr in flat bench actually.
Flat bb bench

Speed rack pulls, touch and go

Bent over bb rows
135x10, 3 sets

Friday, October 18, 2013


Incline bb presses

Skull crushers ss w/ez bar curls
90x10, 3 rounds

Not much time today. Got done what I wanted to get done today. Busy with work next couple dqys. Events on sunday.

Tuesday, October 15, 2013

10/13/2103 & 10/15/2013

Sunday events with Rich Incline log presses 160x8 180x6 210x6 230x6 250x6 Viking Presses lots of warm up sets to 250x14 helped rich with yoke squats, knee thanking me today for not doing them, lol Frame dl, 18" pick for max weight, first time using suit on frame 463x1 533x1 581x1 663x1, pr on frame 763x0...too big of a jump, thanks rich 713x1, pr on frame, tweaked low back, nice sharp pain above left hip, shut it down after that 10/15/13 Low back feeling better, still sore though, decided more reps workout today, just get things moving, hopefully hips feeling better by thursday. flat bb bench 225, 5x5 BW dips ss with db bicep curls 20, 20, 20 on dips, 35lb dumbells, 15, 15, 15

Thursday, October 10, 2013


Back bb squats 135x10 225x10 315x8 385x1 Plate loaded hack squat machine (have no idea how much it weighs empty) 90lbs...go past parallel on these suckers, 10, 15, and 20 reps last set. Legs and more importantly knees felt great especially during the bb back squats, which i haven't been able to do for a while, but since the yoke squats the other week at torque didn't feel that back, i figured why not. The 385 for a single was the most i've attempted in squats for a long time. Pretty much have my training split figured out...

Tuesday, October 8, 2013


Incline bb presses
225x10,3,2 rp

Flat bb press with sligh shot

WG chins
5 sets to 50 reps

Monday, October 7, 2013

Oct. 7th, 2013 training

18" Rack Deadlifts (with suit) 245x5 335x3 445x3 535x3 625x4 (straps up) bw GHR's 3 sets of 10 bb shrugs 245x15 335x15 Everything felt good today. Got some work in with the dl suit. Straps down on all lifts, till final set. 625 for 4 reps...a new pr at this bodyweight...holding steady at 255lbs.

Thursday, October 3, 2013

Oct 3rd, shoulders

Z presses
135 x 5, 3 sets

Arnold presses
35x12 3 sets

Db raises, front, back and side
10lbs x 15, 3 sets each

Tried to stick to some lighter weight, higher volume today. Hit chest Tuesday,  nothing major. Incline bb presses, dips, and db flys. Overall joints feel good this week. In theory,  lighter weights, higher reps and volume during week, heqvy events on weekend. We will see how this experiment goes...