Saturday and Monday

8/15/2012 9:12:24 AM -

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Monday

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Wed 1 hour stepmill

Monday
-Warm up archer pull with the bands in rack again 5 setx10 per arm
- Short green Reverse Band press raw with 2 softees=335x3,385x3,435x3,485x3
-Jack shirt 525x3/3 B, 575x2/2 B, 615x2/2B, 715x2/3,715x2/2B
Some were good and some sucked but overall a decent night.Main focus is just handling some heavier weight still and keep pushing it up alittle at a time.
-Dips with chain exloader, 10 reps each set with 2C,4C,6C,8C

8/13/2012 10:22:49 AM -

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Saturday

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No cardio sat, sunday 10 laps sled, Monday 1 hour stepmill

Probablly a good thing I did not do any cardio saturday as this wk 2 session 1 lighter day?wink wink squatting went on
briefs and buffalo bar(no box) 465x8,555x6,595x5,635x5x3,555x6,465x8
-stiff leg pulls 315x5,365x5,405x5. dale did 2 more sets but I gave that shit the hoff special-double middle finger westside!!
-reverse hypers 3x15

Rest of weekend was
nap briefly
work
eat pizza and whoopie pies
sleep briefly
do sled work
work on bills and other worked related crapola
nap briefly(this means fall asleep in the chair, get woken up by snoring and basically not breathing then you are awake from then on out)
eat burgers and dessert
watch olympic highlights
tease wife on as many things as i can before she yells at me
go to bed and sleep briefly
then back to work

Trainings

8/10/2012 11:35:52 AM -

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Light Upper work/Friday

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Did over 50 sets for back by setting up a circuit on the cable cross over with 4 exercises.
-high and low super fat rope pulls
-close grip pull and wide bar row on bottom
-did 2 rounds of each to warm up, then 5 rounds doubling up the sets before going up in the weightso 8 sets per weight.
-seated scare crows for rear delt using monster multi strap mixed with a archery inspired set up. Took green band and strung it on the top of the weight tree fo the power rack and the next to last one(25lb plate station) Braced opposing arm on rack and pulled like a bow set up. 10 sets total between the two. This bow pull was pretty cool and it lit my upper back and rear delts up.

That was it for the day. So sort of a split routine as you can see. Mostly hard heavy pressing and shoulder moves on Monday and high volume upperback and back work withsome light shoulder work on THur fri. So far I feel this is building alot of good back size and support while still allowing me not to crush the shoulder on two days in a week. With Mondays encouraging shirt work, I feel like this will get me to a place to get a decent bench back.

Still cruahed from Wed mentally and physically so I will have to smash alot of donuts tonight to get right for tomm!

8/9/2012 10:13:14 AM -

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Wednesday

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Wed am 1 hour stepmill


Training
-Week 1, session 2 of the pyramid/supramax. Here is the suck fest:
415x8
465x6
555x6
595x5
645x5 w 2 chains per side,much heavier then I thought so pulled back some
615x5x2 with 2 chain per side
-555x6 no chain
-465x8
May have missed a set here but close enough. Saved the chains for the hardest sets only as this was enough. I thought this would have been a not so hard night but I guess from sat squatting I had not recovered too well plus this volume is probablly 3 weeks worth of squatting rolled into one.

Finished with rev hypers 3x15.

8/5/2012 8:43:37 AM -

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Friday and Saturday

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No cardio Saturday, 12 laps sled Sunday

Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per

Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10

Squats were ok and as always go better on the last couple of sets.

8/7/2012 9:45:42 AM -

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MOnday

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MOnday 1 hour stepmill


Training
-Assisted pull ups using fat rope strung across top of rack. 10x10
-Bench raw to 275lbx3, sling shot 315x5,365x3,405x3,455x3. put metal jack on for 495x3 3 board,545x3 3 board,595x2 3 board,635x2/2 board
-dumbell flat 3 setsx15. worked up to 80lb
-overhead tricep ext with bands as resistance and fat ropes. 4x20

Pretty trashed after this. shoulders and tris were lit up after this. the 635 was pretty decent with good speed so that is encouraging.

8/5/2012 8:43:37 AM -

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Friday and Saturday

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No cardio Saturday, 12 laps sled Sunday

Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per

Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10

Squats were ok and as always go better on the last couple of sets.

Post for last few...

8/2/2012 9:31:50 AM -

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Wednesday

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Wed am 1 hour stepmill


Training PM
-went with rack pulls 4 or 5 inches below the knees. We decided to add pads each set. The work weight was 500x3. Set 1 No pad, Set 2 1 inch pad, etc. Worked up to 7 pads so 8 working sets total. Worked hook grip each set
-Hack squat worked up to 4 plates a side for 10 reps
-Reverse hypers 3x15
-Leg lifts with 35lb chainx8x2 sets, 1 set with 70lb chain for 8.

Hard not to go up in the weight but Sat we are starting what I call a compressed supramax pyramid. Essentially we are taking the 6 weeker done earlier in teh year and shortenting it to 4 weeks. We are going to add alot of chains each week to change the dynamic of this pyramid. We will have to play the amount of chains by ear so we still get the appropriate volume in. Either way it will suck pretty good.

7/31/2012 9:48:17 AM -

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Saturday And Monday

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Saturday 30 mins stepmill intervals with 5 mins on and 2 mins off going up each interval, Sunday 10 laps and Monday 1 hour stepmill

Saturday
-free squats in briefs 505x2,685x1,x2x3
-rev hypers 3x12
-squats were terrible. still feeling the prowler push from wed I think.

MOnday
-Bench with 2 softees 275x3,315x3,365x3,405x3,455x3,495x3/3 board,x3/2 board,x3/1 board with maddgo sling shot
-set up floor press with bands in rack. goal on each set was to spread the band towards the top locking the lats and triceps in more. green bandx8m green/purplex10x3.
-added pad with same set up and did close grip with the bands. green/purple,blue/purple, blue/green/purple, bluuu and 2 greens
-bent over rows with same bandsx5 setwsx8 reps
-mini band half get ups out of rack 3x6 per sidex 3 rounds.
-Good volume night with lots of work getting done.

7/27/2012 10:08:03 AM -

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Friday Upper

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Just some volume this morning

Back 30 sets total with 10 reps each exercise
-CLose grip neutral handle
-Wide grip neutral handle
-ONe are seated row

Rear delts on pec deck with stability ball kettlebell rear delts. 10x1o per

-Push ups off handles.
One set with 5,6,7,8,9,10 reps with 5 to 10 secs off
-One set non stop 100 reps. Not deep,just pump partials.

Nothing great just extra work to cover some of my lagging groups with high volume. Should add alittle more size and build more support base for the bench is the goal.

Tried hard to aggravte the old lady but she was head deep in a project. So the pitbull and the baby bulldog took alittle beating. Drago is Kevin's baby bulldog. We call him Fatboy. He is about 30lb and only 3 or 4 months old! His paws are already bigger then my pit's. He aggravtes Amber constantly bitin at her neck and lip till she has enough and let's him have it back.