Friday and Saturday

Friday

SSB squat lock outs w/ heavy bands (doubled up purple bands)
150x5
240x5
330x5
420x5
470x5

Leg Press w/ black bands
3 plates 2x10
P/W
calf raise 2x10

one arm DB Row
140# 2x10

Saturday
Strip set on bench
285 down to 115

Strip set on Viking Press (samson calf raise machine)
370 down to 140

Ran the rack with curls 10 reps 50 down to 15

Good volume and a good pump

Thursday OH Pressing

Axle Clean and Press
did a few warm up sets then we did:
231x2
253x1
275x1
321x1 - Big PR
343x0 - completed the clean but just missed the jerk

Viking Press w/ Purple Bands
0x10
90x5
180x3
230x0 - stapled
140 3x5

Blast Strap push ups
2x10

Farmer's hold w/ revolving handles (150# in ea hand)
51 sec

Standing Abs 2x20

Good stuff good stuff, kinda disapointed I missed the jerk at 341 but I haven't jerked in a while. Dave and I talked about when we OH Press we should clean the first rep each time and not just take it out of the rack, I like this idea. Here is the video of my Axle C&P PR

Deadlift day

Pulls from just above the knee
135x5
225x5
315x5
405x3
495x3
added soft belt
585x3
added hard belt
675x2
765x1
825x1
885x1
I'll post the video later
795 5x1

Kaz Shurgs
505 2x10

Stiff leg DL
405x5
455x5

Bar BO Row
315x5
365x5

Neutral grip Pull ups
2x5

Called it a day, feeling good about it. I'm going to do another week of rack pulls, next week will be just below the knee then I'm going after 700 again

Tuesday Upper

Neutral grip bar push press
+ 96# in chains
50x5
140x5
190x3
210x3
230x1
190x3
200x3
210x3

Close grip Bench Press
225x5
275x3
325x3
365x3
325x3
345x3
felt strong here 365x3 is a new pr

Face PUlls
2x8 @ 135#
P/w
3 way neck 2x8 @ 100#

one arm DB strict press
75x5
100 2x3

good stuff today, my workout got split up because of the golf team coming in right after my bench, so it was hard to get going again. It is what it is! Still happy with my push pressing

Monday fun day

Squats
135x5
225x5
315x3
405x3
Added Belt
495x3
585x3
strong solid reps
475 2x3
405x3

GH Hyper w/ blue band
3x8

One arm db bent over row
2x8 @ 140#

Later at night at the Tommy Miller Home Gym
Bar bent over rows
3x8 @ 275

Kaz Shurgs
3x10 @ 405
P/W
4 way neck done with a green band 3x10

Then I messed around with a lot of pinching and grip stuff like:
2-25lb plates pick up
4-10lb plates pick up
2-45 lb plates negatives
5 reps on the CoC #1
5 reps on the CoC #1.5
2 reps on the CoC #2
5 more reps on the 1.5

Good stuff today!

Olympic Fridays and Saturday

Haven't been very good at keeping up with my work out log, I'll try to do better this next week.

Olympic Friday

Cleans (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 2x0 - got pissed at this moment and decided I wasn't going to spend the rest of my day trying to get a weight that is easy for me so I moved on

Squats (kilos)
100x5
140x3
160x3
180 2x3
160 2x5

Snatch Grip Dead Lift
160x5
180x3
200x1
220x1
240x1

Incline GH Hyper
3x8

Saturday
OH Press w/ 96# in chains
Strict Press
95 2x5
135x3
185x1
Push Press
185x3
205x3
225 2x3

High Incline OH Lock out w/ green bands
Worked up to 225 for a few sets of 3

DB Bench Press 3x8 @ 110#
P/W
GH Hyper weighted sit ups 3x10 @ 100#

Kiser Air Rear Delt 3x10
P/W
Face Pulls 3x10 @ 120
P/W
3 way neck 3x10 @ 100

Neutral Grip Bar Curls 3x8 @ 116#
P/W
Dips 3x10 w/ micro mini band

4 x 400 meter Sprints

Good stuff on Saturday, I didn't know the chains weighed that much until I measured them, so thats always fun, going to switch up my split a little, going to go back to the lower body m,w,f upper body t, th, s going medium heavy on M, T, max effort heavy on w, th, and increase my volume work on F, and S, to include a little more running. I do have a PT test in the future that I need to do good on!

Wed, Thursday

Deadlift Wednesday

Pulling from the floor with a York Power bar
135x5
225x3
315x3
405x3
Added Soft Belt
495x2
Added Belt
585x1
700x.99999 This was a grind, it took me 2 seconds to pull it above my knee and then struggled for 14 seconds to try to lock it out, long story short..I didn't lock it out

Rack pulls from just above the knee
225x3
405x2
585x1
675x1
765x1
820 2x1

Pull Ups 2x10

Called it a day, that long pull took a lot out of me

Thursday night at Dave's

Bench
135x8
225x5
275x3
Added 4 board
315x5
365x5
405x5
455x5

Seated log press
140x5
160x5
180x5

Standing strict Axle OH press
135x8
185x6
205x6

punched the clock, really tired Thursday due to wed.'s lift and the lack of heat in our house causing the repair man to come over at 12:30am Thursday morning....oh boy

Monday OH Press night

Pressing at Dave's house

Viking Press w/ no bands
90x5
180x5
230 x3
280 2x3
300x2 - this is big for me

Close grip flat bench
135x5
225x5
315x5
365x2
385x1
315 2x3 - paused reps

Face Pulls - a bunch x 2

Scare Crows 3x10
P/W
Kaz Shurgs 3x10 90 kilos

That was it for tonight, a good training session. I'm going to do as many presses with 300 or more lbs as I can, this will give me more confidence with a 300 log

Saturday

A little under the weather Saturday but still got some good work in:

OH Strict Press w/ Fat Gripz & 90# in chains
45x5
95 2x5
115 2x3
135x3
165x3
185x2 - grind
145 3x3

Strip Set Bench Press
275x11
255x7
185x9
115x18
Felt very swol after this

Farmers pick ups
73x1
161x1
249x1
293x1
325x0 - felt my back tighten up and shut it down, I very well could have picked this but I need to keep my back fresh for Wednesday

Press night and Olympic Fridays

Press night at Dave's

Bench Press
135x5
225x5
Added 4 Board
315x5
365x5
405x5
425x5
455x5
505x1 - PR
weight just feels light

"high" incline bench, the bench was at about 85 degrees, but Dave says it's a high incline
135x5
225x3
275x0
225 2x3

One Arm DB OH Strict Press
50x5
85x3
100 2x3

Kaz Shrugs
120 kilos 3x10

Good Stuff tonight!

Olympic Fridays
We watched the snatches and clean and jerks of the 83 kilo lifters at the Atlanta Olympic Games and became inspired

Clean (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 0,0,0,0,0,1

Finally on the 5th or 6th rep I power cleaned 140, each attempt was so close, but then I told myself that I would go one more attempt at it and nailed it, barely had to squat under it...ridiculous

Olympic Back Squat
100x5
140x3
160x3
180 2x3
180x2 - no hands!

3 in Battling Ropes,
Tabata interval.....helll


Good couple of training Sessions!

Coan Phillipi Week 6

Week 6 trained at 8 am with Cal and Kevin, this was a big day

DL from the floor no belt w/ Ironmind S-cubed Bar
140x5
230x5
320x4
410x3
500x2
600x2

So now Cal wanted to go for his 700 so we loaded a Texas power bar up and he let it rip, got it to about his knee and stalled out, this was not good, Kevin decided he would go for 600 so we loaded that up on the power bar and he stalled out below his knee too, at this point I was getting pretty pissed off watching my 2 training partners fail on their DL goal. So I decided I would go for 675 which would be a 25# PR. I got pretty jacked up, put on a belt and ripped it, I crushed it and it felt amazing.

We came back and hit our speed DL with out a belt on the S-cubed bar 500 + 40# in chains 3x3

Power Shurgs
455 3x5

So after consulting the Coan/Phillipi high council they said I had to pull 700 next wed or I will have to quit the program, wait a few weeks and start over with better supervision because of the deviation from the plan. I'm pretty sure they were just joking but who knows.

Monday Overhead

Heavy lock out work tonight at Dave's

High incline Axle banded rack presses, from just above the head
35x5
Added Choked green bands
135x5
225x5
315x3
365 2x3
385x2
315x5

Viking Press - no bands
90x5
180x5
230 3x3 - easy reps, this was crazy different not using bands

Band tri push down 3x15

That was it tonight, had to get home to watch the National Championship game, what a game!

Friday Squats and Stones

Trained with Joel D at the U today

Squats
45x5
135x5
225x5
315x3
405x2
Added Belt
495x2
585x1
Added Knee Wraps
635x3
All were done high, but its still good stress with the Coan/Phillipi DL workout 2 days ago. I'll take it

Stones
300x2
378x1!
300x4

Haven't done the heavy stone in a long time, had some real troubles with it laity, I used some stone sleeves I bought from Brian Shaw, they helped a lot, held tacky well and didn't slip or tear off.

Below are the videos from today!

Friday Squats and Stones

Coan Phillipi Week 5

Week 5

DL from the floor with Ironmind S-Cubed bar
135x5
225x5
315x3
405x3
495x1
560 3x3 - Strong reps

Speed DLs
455 + 40# in chains 3x3

Power Shrugs
420 3x5

Stiff Leg DL
420 2x5
440x5

Bar BO Row
320 3x5

Rev Grip Lat Pull Down
255 + micro mini bands 3x5

Cambered Bar GMs
370 3x5

Good stuff today, we took our time between sets and exercises because it isn't a circuit.

Tuesday Bench

Bench Press
45x10
135x5
225x5
275x3
335x1
365x1
405x1
365x3
365x2

Incline DB Bench w/ Fat Gripz 3x6 @ 100#
P/W
3 way neck 3x10 @ 85#
P/W
Kiser Air Rear Delt Raise 3x8

Neutral Grip Bar Front Raise 3x8 @ 100#
P/W
Kiser Air Side Raise 3x8
P/W
Incline DB Rear Delt 3x8 @ 35#

Band Tri Push Down, Kiser Air Curls w/ Grip Force
5 min EDT

Good stuff today, my neck was crazy soar after my neck session on friday night, so I dialed it down a notch. This was the first time I've done any sort of curls in a while and my arms were swole up!

Front Squat & Back at the Viking

Front Squats last Sunday,

I watched WSM all day long and got excited to train. Jason Bergman's Squats were amazing and really motivating,

So sunday night I went down to the basement and hit some front squats
135x5
225x5
275x3
325x1
275 4x3

Snatch Grip RDL
275 3x5

A good little drip in for the new year....

Monday, back at the Viking at Dave's house
We started with Clean and presses with the Axle (kilos)
55x3
105 2x3
115x3
124 2x0 - so close but didn't get the cleans

Viking Press w/ Purple Bands
90x5
140x3
160x3
180x2
200x2
230x1 - PR
200 3x2

Called it a night after that, Dave is injured so the training intensity wasn't what it normally is but still some good stuff. Going to hit some bench and Acc pressing stuff today