Friday and Saturday

2/27/2012 12:02:48 PM -


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Saturday

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Saturday 9 laps, Sunday 12 laps, MOnday 45mins stepmill



Saturday, some speed work with the buffalo bar and 1 blue per side. 4 plates, 4.5 plates,5 platesx2x 2 or 3



-Elevated deads(kept briefs on, i hate pulling in briefs. Never seems like i get enough legs in it)anyway 415x3x5 or 6





One arm snatches with daledinger. He went right to the 106lb i worked up 5 reps sets 53lb,62lb,71,88lb and then a ugly set on my awesome left arm and glided on my right.





Think I did some abs. Not really sure




2/24/2012 12:51:04 PM -


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Friday AM

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Some training



-Assisted pullups with chest supported row 10x10 each



-Decline press 275x3x5, 2 or 3 drops sets



-Flyes with dumbells worked up to 80lbx10





-Side laterals with spud super fat rope pushdowns 4x20

Last couple

2/23/2012 8:55:18 AM -


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Wednesday

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Wed am 45mins stepmill





Training

-1 lap prowler push to start

-ab wheel 4x10

-box squat cambered bar with briefs 415x3 adding chain each set with 3 chain, 5 chain, 7 chain, 9 chain, 11 chain, all the chains

-Elevated kb front squats 8 reps per set, 12kb,16,20,24,28



Decent night. I think some of the video is on the you tube channel already. We got a camera that loads them instantly which is pretty cool.






2/21/2012 9:00:35 AM -


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Saturday and Monday

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Saturday 9 laps, Sunday 1 hour of stepmill, Monday 45 mins





Friday Nonsense, did 100 sets of 5 pushups changing grips every set(narrow, med and wide) 10 to 15 seconds break per set. Took about 35 to 40mins



Saturday sumo raw Worked up to 405x3,x5,x8x3 sets.

-close stance leg press 3x8 with a 80% weight

-Ab work 5x10

-KB double cleans 4 or 5 sets of 8 worked up to 62lbers



Monday

Started with ab pulldowns heavy 6x10

-Fat bar pulldonwns 8x10

-Dumbell rows with spud speed straps x 10 per arm. 110lb,115,120,125,130,140

-Purple bands doubled up using squat bar. worked up ot 325x3,375x1, then put a shirt on for 4 platesx1 3 board, 4 platesx1 2 board, miss on 1 board. All were extremely ugly like I never used a shirt before.

-Lying kb 12kg pullovers x 5 reps per arm, x3, x3. Lowered very slowly and hoovered right above floor for a second then back up. Good static work for the lat and shoulder.

2/16/2012 Monday and Wednesday Sunday 1 hour, Monday and Wednesday 45 mins stepmill MOnday -ab pulldowns and standing pulldowns with ab straps 8x8 per exercise -floor press worked up to 375x5x3 with 2 softess pads -dumbell inclines 3x20 - Wednesday -managed some decent squats. box with briefs and buff bar. 415x5,455x5,505x5,545x5,595x5, 645x1,685x1,735x1,775x1 -suspension strap ab roll outs 3 x8 -semi stiff leg 315x10x2 -THe squats took a really long timebut all the guys ended with great numbers. This was the last hard week of the pyramid with a ending at 105%x1.This is briefs only off a box so these are some good numbers. Barry(275) ended with 795x1 Dale(308) ended with 955x1 Mike(old 220er) ended with 645x1(without a box) It seems the transfer rolled over into the deadlift too. Dale 705x2 PR Mike(500x2) best in meet is 507 I think Although I got banged up and had to back out on half of the squatting. Pull wise, the speed picked back up and the old pop seemed to be there again. I think the most important part of this cycle other then the large volume was the sheer uncomfortableness of it. Knowing the weights were set and the volume that was to be done that had not been attempted before. Being out of your comfort zone in any training I think is paramount to any success. Dale is going to do a write up on this 6 week run so look for that in teh next couple of weeks. Now the next layer of torture. Spud

Saturday

/11/2012 8:48:38 AM - Saturday Had to work this weekend so had to do a upper-lower blast this morning. Just rep stuff.Gonna say it sucked a tremendous amount of ass. The main idea was was tyo get 200 reps out of each exercise with a upper and lower exercise back to back. Ab work -Super Fat Rope standing abs x50 with dumbell sidesx50x 4 rounds -Super Fat Rope Extensionsx50 with assisted bodyweight squats (to force blood and work to my shitty left leg)x50x 4 rounds -Dumbell rows 55lbx50 reps with Hack Squats x50 repsx4 rounds. -Bench press x25 reps with rdlsx25 x4 rounds. then 10repsx10 sets with 10 seconds rest for the bench and then rdls. Immediately laid on the floor cramping afterwards. Time 1 hour 20 min. of super suck Me eyes be crossing... Spud

Wednesday

2/9/2012 8:53:16 AM - --Wednesday Wed 45mins stepmill. Training -Did some raw box squat with the buffalo bar. Just trying to get a feel for the leg so work sets were 325x5x2,375x5,415x5 -Raw conventional deads. Started on 2 inch pad but that jacked my leg alittle so I took that out and all seemed ok. Work sets 315x8,365x6,405x6,455x6x3 sets -Reverse Hyper 4x20 -Oblique work using the new test strap we have been working on 3x8 per sie. About the time Dale and Barry finish the 6 week Russian pyramid cycle I am guessing my leg will be decent enough to get back to it. Still gonna need some body work over the next two weeks. Dale and Barry look solid right now. If anyone wants info on this, I got it from Verkhoshansky's Special Strength Training Manual for Coaches. At least I can deadlift..some! Spud

Monday

2/7/2012 10:47:01 AM - ---MOnday Sunday 9 laps, MOnday 45 mins stepmill. Reading the carb nite solution now. Some interesting info. MOnday Training. -Seated row and lat pull down both with neutral grip bar. 8x8 -Spud Inc Oblique strap 5x8 per side. - Sam Hell cambered bar presses off suspension straps. Used flat bench with bar about 1 to 2 inches off the chest. Worke sets 235x8,285x6,325x5, 385x5x2 with sling shot, 325x5 raw. 235x15 -100 reps super fat rope pushdowns -100 reps same except overhead extensions -2x50 quarter dips - 100 reps 80lb dumbell press with two arms so a close grip essentially Shanks, Spud

Saturday work

2/4/2012 4:10:13 PM - Saturday Work ----------------------------- Sled 10 laps. Training -Weird combo of front spud squat harness from the zercher position using a cambered bar. worked up to 200x6x6 sets. Tough movement with a close stance.Wanted to go up some but still want the quads to heal better. -Then did some pulls on pads to make it a rack pull height below the knees. Used new spud speed straps work sets, 415x6,505x5,595x3 -banded standing abs 5x 10 per side -one legged hamstrings on back raise 4x8 per side. Glad to do some work but missing the pyramid squat routine. I can already see alot of improvments in Dale and Barry's technique and composure handling heavier weights then before. Additionally,it looks like it transfered to Dales pull too. He did 685x2 and 705x2 pretty easily. After the run in a couple of weeks, I want to see how it transfers to the 1000s plus for Dale and 800s for Barry. Spud

Wednesday and Thursday Am

2/2/2012 9:21:44 AM - Wednesday and THursday AM Wed stepmill 45 mins Wednesday -Quads in left are still not right are so I did some jump stretch with monster mini quadded up. 135x3x2,185x3x2,225x3x2,275x3,315x3,365x2 with conventional stance. Dropped to 135x5,185x5,225x5 sumo to test the leg out. -Step ups 8 reps per set. 2xBW,1x25lb,1x45lbplate -light hacks 3x10 -light two hand swings 72lbx8x3 -2x20 ab wheel, 2nd set abs just started cramping like waves hitting the beach. Looked sort like the alien movies with the baby aliens rolling around in their tummies. Thursday Am work -Band Circuit 6 x20 reps per exercisex 10 rounds. Green band pushdowns, green band hammer curl, green band row, green band assited pull up using power rack,pec flyes with purple bands, elevated push ups. -Tired something new. Took Spud front/zercher squat harness and did bench press sitting bar on end of harness. This was like a pause press but you have to keep the bar out and the lats kick in more this way. 135x10x10 -Rear delts bent over with chains. 4x8 Training round the clock Spud