Feb 22 2011
Posted on March 2, 2011 at 12:37 PM
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Training 2/13
Posted on February 13, 2011 at 10:06 PM
Training 2/12
Posted on February 13, 2011 at 10:05 PM
Training 2/11
Posted on February 13, 2011 at 10:04 PM
Training 2/10
Posted on February 13, 2011 at 10:01 PM
Training 2/8
Posted on February 8, 2011 at 09:37 PM
Foam Roller TFL, Quad, Glute Ham, Adductor 1x15each....Micro Band Abduction 3x20each....Banded Rotational Lunges 1x10each....Wall Squat 1x10....Wide Stance Yoke Box Squat (lowering the box each set by 1in) 5x5 290 + 200lb band tension....Super Wide Sumo Deadlift 6x2 225....Reverse Hyper 2x10 135....Single Leg Reverse Hyper 2x8 each 135
Training 2/7
Posted on February 8, 2011 at 09:36 PM
Deload, Restoration, Prehab Rehab, Flexibility, Function, Speed, and Technique.Foam Roller Lats to Triceps 2x15each.Mini Band Reverse Snatch 2x20.Mini Band Rear Delt 2x20.Supension Straps Inverse Row "tuck and flare" 3x10.Grappler T Bar Rows 3x8 90.Body Weight Rear Delt Raise with Suspended Ropes 3x10.Battle Rope Full ...Range Waves 1x20.Battle Rope Fly 1x20.Cable Lat Pull Through 2x20.Mini Band curl 50
Training 2/5
Posted on February 8, 2011 at 09:35 PM
BB Shrug 1x20 245, 1x20 335, 1x20 425, 1x20 515, 1x20 605, 1x20 695, 1x20 785, 1x20 695, 1x20 605, 1x20 515, 1x20 425, 1x20 335, 1x20 245 holding starting squat stance and changing grips working on upper back tightness. Scapular Supported Cable Row 1x5 115, 1x5 205, Cable Row 1x5 295, 1x5 385, Scapular Supported Cable... Row 1x5 295, 1x5 205, 1x5 115..Reverse Hyper 1x10 225..Supra Curl Bar Hammers 3x8 95
Training 2/4
Posted on February 8, 2011 at 09:34 PM
Deadlift 1x1 135, 1x1 225, 1x1 315, 1x1 385, 1x1 440....Hex Deadlift 1x1 445, 1x1 535, 1x1 625, 1x3 725....GHR 1x15 45....Cable Pullthrough 1x15 Whole Stack....Reverse Hyper 1x15
Training 2/3
Posted on February 8, 2011 at 09:33 PM
Bench 1x5 135, 1x3 205, 1x3 225, 1x3 255, 1x3 295, 1x1 325, 1x3@90% 345, 2x3@80% 305paused....Dead Press 1x2 225, 1x2 295, 1x2 315, 2x2 335, 1x2 315, 1x2 295....DB Incline Press 1x11 120, 1x10 120....Horizontal Cable Tricep Extensions 2x20 135....DB Lateral Raises 2x20 20
Training 2/1
Posted on February 2, 2011 at 07:25 PM
Box Squat Single Ply Inzer 1x3 145, 1x3 235, 1x3 325, 1x3 415, 1x3 505, 1x3 595, 1x3 645 kind of lost air and form....Dead 4x2 425....GHR 3x8 Mini....Reverse Hyper 1x15....Leg Extension 3x8
Training 1/31
Posted on February 2, 2011 at 07:24 PM
Rope Pull-ups 3x5 Bwt, 1x5 20lb chain, 1x5 30lb chain, 1x5 50lb chain, 3x5 Bwt....Hang High Pulls Snatch Grip 3x5+DB Shrug 3x50 100lb....Face Pull 5x8 165....BB Curl 10 proximal 10 distal 10 full x2 continuous 55lb....Mini Band Curl 50....Mini Band Rear Delt 50
Training 1/30
Posted on February 2, 2011 at 07:23 PM
Floor Press 1x5 135, 1x5 225, 1x5 275, 1x3 315, 1x350, 1x365....Close Grip Bench 5x3 225....BB Push Press 1x3 135, 1x3 185, 1x5 225....Ricksaw Shrug 5x10....Rear Delt 2x20... at ELITEFTS
Training 1/29
Posted on February 2, 2011 at 07:22 PM
Seminar at ELITEFTS...Including 5 hours of Squat Bench and Dead technique work.
Training 1/28
Posted on February 2, 2011 at 07:20 PM
Deadlift95% 1x135, 1x225, 1x315, 1x385, 1x455, 1x525, 1x595, 1x2 665PR....Farmer's Dead and Hold 1x540, 1x720, 1x900miss budged it a little out of position will walk with it soon....Reverse Light Band Front Squat 2x8 70% 350 didn't complete last set cramping....Good Day before leaving for ELITEFTS
Training 1/27
Posted on February 2, 2011 at 07:19 PM
Bench 1x10 135, 1x5 175, 1x5 215, 1x5 255, 1x3 290, 1x2 315, 1x1 340, 1x2 365....Power Clean and Jerk 8x1 135, 165, 195, 225, 255, 285easy, 255, 225....DB Shoulder Press 1x15 90, DB High Incline Press 1x23 90, DB Incline Press 1x25 90.... Light Band Tricep Extensions 50....DB Shoulder Circuit: Front, Side, Bentover, Circle Press 1x15each 10
Training 1/25
Posted on February 2, 2011 at 07:18 PM
Squat 95% 1x5 145, 1x5 235, 1x2 345, 1x1 415, 1x1 475, 1x1 545, 1x2 605....Deadlift 55% 8x2 385....GHR 2x15 Micro Band....Leg Extension 2x20 Stack? High Angle Reverse Hyper 1x20
Training 1/24
Posted on February 2, 2011 at 07:17 PM
Lat Pulldown 1x5 115, 1x5 205, 1x5 255, 1x5 290, 1x5 340, 1x5 380....Fat Grip V Bar Pull-ups 5x5 BWT....Fat Grip Cable Row 4x8 255....Suprabar Curls 3x15 95....Micro Band Reardelt 100....Battle Rope Work 60sec....Reverse Hyper 1x10
Training 1/23
Posted on January 23, 2011 at 01:46 PM
DELOAD! 2Board Bench 60% 5x5 250....Dead Press 60% 5x5 225....Power Clean to Split Jerk 60% 3x8 205
Training 1/22
Posted on January 23, 2011 at 01:45 PM
Snatch Grip BB Row to bench's bar placement 5x5 225....Hang Shrug 5x5 225....Wide T Bar Rows with Grappler 3x10 90....Micro Mini Reardelt 50....Mini Bicep Curls 50....Reverse Hyper 10
Training 1/21
Posted on January 23, 2011 at 01:44 PM
DELOAD! Dead 3x5 385....Power High Pulls 5x2 185....Power Clean to Front Squat 2x6 245....GHR 1x15 Micro Band....45 Hyper 1x15 BWT....Reverse Hyper 1x15
Training 1/20
Posted on January 23, 2011 at 01:43 PM
DELOAD! Bench with Pro Short Mini 6x2 215....Log Clean and Split Jerk 6x2 160....DB High Incline 2x10 70....DB Overhead Extension 2x10 70....DB Shoulder Circuit front, side, t, v, pushout, external rotation, circle press, shoulder press, arnold press, bentover raise 1x10each 5
Training 1/18
Posted on January 23, 2011 at 01:42 PM
DELOAD! Wall Squat 1x10....Squat Stands 1x10....Striders 1x10....Rotational Lunges 1x10....Squat Extra Deep 6x2 325 + Mini Bands....5in Deficit Sumo Deads 6x2 345....GHR 3x5 Micro Mini....Reverse Hyper 3x10
Training 1/17
Posted on January 23, 2011 at 01:41 PM
DELOAD!!!! Lat Pulldown 5x8 165....DB Shrug 3x20 100....V Grip T Bar Row 5x8 135....Micro Band Curls 100....Reverse Hyper 2x15 315.
Training 1/16
Posted on January 16, 2011 at 03:08 PM
Floor Press 1x10 135, 1x5 185, 1x5 225, 1x5 265, 1x3 295, 1x2 315, 1x7 340PR, 3x3 325....Dead Press with Pro Mini Bands 6x2 205....Fat Grip BB Clean and Press 1x12 225....DB Standing Military Press 1x8 90, 1x10 80....Sledge Hammer Lateral Raises 40 reps 10 per hand grip.... Micro Mini Reverse Snatch 20....Micro Mini Re...ar Delt 50....Micro Mini Chest Fly 50....Light Band Tricep Extensions 100....DAY6 WEEK4!!!!
Training 1/15
Posted on January 16, 2011 at 03:08 PM
Reverse Hyper 3x20....BReed Rows 5x150, 6x140, 7x130, 8x120, 9x110, 10x100 no straps non stop 90 reps total....Fat Grip Face Pulls 10x5 165....BB Behind Back Shrugs 6x20, no straps 225, 315, 405, with straps 405, 315, 225slow....BB Curl 1x60 20 proximal, 20 full, 20 distal 45lbs....Reverse Hyper 1x20 DAY5 WEEK4!!!
Training 1/14
Posted on January 16, 2011 at 03:06 PM
Hex Dead Low Pic 1x5 135, 1x3 245, 1x2 335, 1x425, 1x515, 1x605, 1x2 655, High Pic 1x6 655.... Suspended Good Mornings 1x5 135, 1x5 225, 2x5 300....GHR 2x15 Light Band....DAY4 WEEK4!!!
Training 1/13
Posted on January 16, 2011 at 03:05 PM
Bench 2x5 135, 1x5 185, 1x5 225, 1x2 245, 1x2 285, 1x1 305, 1x7 325PR, 3x3 305....Log Clean and Jerk speed work 8x1 180, 200, 220, 240, 260, 240, 220, 200....DB High Incline 3x8 100, 120, 110....Cable Tricep Extension B/O 315x33....Micro Band Rear Delt 50....Micro Band Reverse Snatch 20....DAY3 WEEK4!!!!
Training 1/10
Posted on January 11, 2011 at 11:25 PM
Squat 1x5 145, 1x5 225, 1x5 295, 1x2 325, 1x2 395, 1x1 450, 1x9 515RAW PR, 3x3 475 ATG....Power High Pull 6x1 345, 375, 405, 405, 375, 345....Reverse Hyper 3x15....Leg Extensions 3x15....Side Plank Raises 3x15
Training 1/9
Posted on January 11, 2011 at 11:22 PM
Fat Grip V Grip Pull-ups Customized 4x5, b/o 17reps with 20lb of chain....Speed Straight Bar Pull-ups 10x3....Inverse Row on Thick Ropes 3x15 with 30lb of chain....Cable Rope Bicep Curls 3x10 160....Micro Band Rear Delt 50....Mini Band Curl 100
Training 1/9/11
Posted on January 9, 2011 at 04:38 PM
Bench Press 1x5 135, 1x5 185, 1x3 225, 1x1 275, 1x1 315, 2Board 1x3 375, 3Board 1x2 415, 4Board 455, 485PR....Power Clean Push Press + Behind the Neck Push Press 3x5 255....DB High Incline Press 2x10 100, DB My Style JM Press 2x15 55....Micro Mini Rear Delt 1x50....Micro Mini Lateral 1x50....Micro Mini Reverse Snatch 1...x20....Micro Mini Fly 1x50....Average Band Tri Extension 1x50.
Training 1/8
Posted on January 8, 2011 at 03:51 PM
BB Row Under Hand Grip 1x5 135, 1x5 225, 1x5 265, 1x5 325, 1x5 375, 1x20 425....BB Hang Hi Pull with Double Looped Mini 5x2 205....Hang Clean with Reverse Average Bands 6x1 225, 295, 315, 345, 375, 405....DB Shrug 5x20 150 Raw....Reverse Hyper 1x20....Cable Rope Curls 3x15 115.
Training 1/7
Posted on January 8, 2011 at 03:50 PM
Deadlift in Single Ply Metal Viking first time 1x5 135, 1x2 225, 1x2 315, 1x375, 1x425, 1x495, 1x560, 1x625easy, 1x700miss, 1x700miss....Glute Ham Raise double looped mini 5x5speed....Power Clean to Front Squat 3x8 205, 255, 305....Hanging Knee Raise 1x20....Reverse Hyper 1x20 315....Internal External Hip Rotators 1x100 BWT
Training 1/4/11
Posted on January 5, 2011 at 05:25 PM
Squat 1x5 145, 1x5 235, 1x5 325 metal v type straps down for 1x2 370, 1x2 435, straps up for 1x1 505, 1x1 565, 1x1 600 easy, just looking to Raw Max.....Sumo Dead 55%double looped Light Bands 6x2 375....Reverse Hyper 3x10 270.... Leg Extensions 3x12 305....DAY 2 WEEK 3!!!
Training 1/3
Posted on January 3, 2011 at 09:28 PM
Training 1/2
Posted on January 2, 2011 at 04:30 PM
Bench 5x5 1pause 3peed 1pause 225....Short Press with Short Pro Monster Minis 5x3 195....Power Clean to BB Military Press 1x12 155....DB Standing Military Press 1x12 80....DB Hi Incline Press 1x12 95....Mini Band Lateral Raise 50....Mini Band Rear Delt 50....Mini Band Fly 50....Light Band Tricep Extension 50....Last Deload!
12/31 Training
Posted on December 31, 2010 at 02:06 PM
Power Clean 3x1 135, 2x1 185, 1x215, 1x235, 1x255, 1x275, 1x325....Power Clean to Front Squat 5x2 255....GHR 1x15, Hyper 1x15, Reverse Hyper 1x15....DAY 4 WEEK 2.
12/30 Training
Posted on December 31, 2010 at 02:03 PM
Modified BB Stability Bench 3x20 115....Behind the Neck BB Push Press 5x5 135....DB Incline 1x15 80....Light Band Tricep Extensions 100....Lateral Micro Band Raises 100....Rear Delt Micro Band Raises 100....Chest Fly Micro Band 100....DAY 3 WEEK 2. DELOAD
Lower Training 12/28
Posted on December 28, 2010 at 08:05 PM
Delaod/Speed 60%: Low Box Squat with average bands 2x10 145, 1x5 235, 1x2 285, 1x2 325, 6x2 355....Deadlift standing on 4in Platform 1x2 135, 1x2 225, 1x2 315, 6x2 405....GHR 1x15 BWT....Leg Ext. 1x15 305....45degree Hyper 1x15 BWT....Reverse Hyper 1x15 115....
Monday 12/27/10 Training
Posted on December 27, 2010 at 02:57 PM
DELOAD: Pull-ups 5x5...BB Hang Snatch Technique Work 10x1 135...Face Pull with Phat Gripz 4x10 165...Reverse Hyper 2x20 200...DB Curl 2x20 35...