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Month

March 2014
I was very nervous today as it was on my training schedule to do explosive movements with my body. If you have been following me as of late you are aware I’m dealing with some tricep issues. All in all the training session went very well I think. My triceps did not hurt, but they...
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Today was the first day of off-season training then I got to experiment with explosive work. I am going to start trying to learn some Olympic movements. I refused to say Olympic lifts because my form is awful and I have yet to take my certification class for these movements ( certification class in July)....
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Back in with the Brose Strength Crew again. Finally. Been out of town or up to something the past few weekends and haven’t gotten to train with everyone. It was good to see everyone getting after it. Also, our friend Dimitar Savitinov came by, fresh from his first appearance at World’s Strongest Man to help...
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Thus marks the first day of my evening training return. Waited until around 6:30 to head to NBS, and the drive took me 20 minutes instead of the hour plus it had been taking. I think I’m sold on late nights now. Anyways, went in still dragging a bit from a tough work week and...
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So for about the last two months benchpress day has been nothing but rehab for me. I felt like testing where that rehab has gotten me today. Instead if the programmed 3×3 I went ahead and did a 3×5 to get extra range of motion since I have not pressed in a long time. Since...
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Today started my off season training. I have not done high volume in a long time as my last log stated due to being stranded in a strength phase cause of tricpe injury and deciding if I was going to do a meet. I nearly threw up on several occasions. I will be working on...
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After being in strength phase for almost 2 full cycles due to tricep injury and backing out of mees I got the okay to set my new maxes. Everything went as planned as I hit a 605 squat and an ugly 605 deadlift (partially because I was an idiot and attempted 615 first). Here is...
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Monday (glutes and hamstrings) Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (45×4, 35×2) Straight Leg Deadlifts 15,12,10,8,6 (96,115,135,155,175) Prowler Push 6×25 yards (1 minute break) (2,2.1,2.2,2.3,2.4,2.5) 45 Degree Hypers 3xfailure (light x26,16,15) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed 8 incline)
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Saturday (arms abs) A1: Alternating DB Curls w/1 count hold at top 5×10 (30) A2: Tricep Kick Back w/1 count hold at top 5×10 (15) Cross Body Hammer Roper Curls 8×8 (30 sec break) (40) Cross Body Grenade Press down 8×8 (30 sec break) (40) B1: Band Hammer Curls 3xfailure (light) B2: Band Press down...
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Friday (chest and shoulder) Pushups 10×10 (30-45 second break) (BW) Incline Bench Press 15,12,10,8,6 (75,95,115,135,155) Neutral DB Incline Hex Press 2-3 warm up sets 3xfailure (40×17,12,10) Pec Flys 3×10 (3 down w/hold) (70) Single Arm Leaning Side Raise 8×8 (30 second break) (15) Plate Raise Hell (Max 45, Max 35, Max 25) (15,6,6)
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Thursday (legs and calves) Glute Ham Raises 8×8 (30 second break) (bw) 1.5 Rep Hack Squat heavy 6 (4 plates each side) DB Step Ups 8×8 (30 second break) (60) Leg Press 3xfailure (5 Plates each side 40,20,22) Single Leg DB Calf Raises 10×10 (no break between legs) (50)
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Wednesday (back biceps abs) Pullups Pyramid (30 sec break) (6) Neutral Chest Supported Rows 8×8 (30 sec break) (65) Bent DB Rows (palms Supinated) 15,12,10,8,6 (40,50,60,70,75) EZ Bar Cable Rows 2-3 warm up sets 4×15 (45 sec break) (100,110,120,120) Face Pulls w/pause 8×8 (30 sec break) (90) EZ Bar Preacher Curls 8×8 (30 sec break)...
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Tuesday (shoulders, triceps, and calves) Side Raises 2-3 warm ups, 8×8 (30 sec break) (20) EZ Bar High Row 15,12,10,8,6 (20,25,30,35,40) Single Arm Bent Rear Lateral, palm pronated 8×8 (30 sec break) (12) Rope Overhead Tricep Extension 2-3 warm up sets 8×8 (30 sec break) (110) Close Grip Bench 15,12,10,8,6 (135,155,175,175,175) Standing Calf Raises 10×10...
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Monday (glutes and hamstrings) Lying Leg Curls 2-3 warm ups, 6 sets of 10 (30 sec break) (40) High Foot Leg Press (press through heal) 15,12,10,8,6 (5,6,7,8,9/6×20) Prowler Push 6×25 yards (1 minute break) (1.25,1.35,1.45,1.55,1.65,2.25) 45 Degree Hypers 3xfailure (light x26,23,20) Glute Bridges 100 total (BW) Incline Treadmill 20 min HR 120 bpm (3.5 speed...
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Monday is back with a vengeance. Not sleeping well lately, and 5 am comes real damn early when you aren’t rested. At any rate, I dragged myself out of bed and put in work. Here’s what went down: Warmup Limber 11 et al Front Squats Bar x10 135×5 185x10x3 < these all felt like a...
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Woohoo! Heavy day is the best day! Always my favorite day! Until I get called into work midway through the workout. Bummer. Still managed to finish pulling and pressing by that point, but was unable to go attack the yoke despite all my best wishes to do so. I am planning on reworking my training...
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Well we have ourselves a bit of an issue. I’m back in the catch- up game again. To be fair, we were updating the website a bit and things got kind of screwy, but I’m still training and here’s my proof. Hopefully this all comes through OK, because as of now, my text window seems...
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A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of