Monthly Archives: January 2015

So this week I pretty much screwed up my training by letting my ego get in the way and not follow programming protocol. Days one and two are suppose to be medium intensity which for the past several weeks (even after being told) I get caught up and go too heavy. This caused me to miss a lift on Wednesday. Lesson learned and starting today I will be making it a point to follow the programming prescription to a “T”. David is an amazing programmer and I am doing nothing but hurting my potential come April. Today was Max Effort (ME) squats, and I ended up going too light! So I went to heavy on the moderate days and ended up going to light on the heavy days. As stated before “lesson learned” next week will be on track and there should be some crazy numbers being thrown around come Thursday for you guys.

Squat non comp w/chain (comp stance): 4×1@ 440+4-6-8-10 chain 1×1@ 490+6 chain
Opposite Stance Deadlifts w/chains off matts (use 3 mats per side): 4×1@ 495+4 chain

2 Low back exercises 3×10-15
Pin Goodmornings: 3×10@ 110 (low straps on Mono)
Reverse Hyper: 3×10@ 180
2 Ab exercises 3×10-15
Reverse Crunches: 3×10@ BW
Standing Rope Cable Crunches: 3×15@ 60

http://youtu.be/ZbTZ4bfhnwA

Benching wit long pauses is one of the crappiest things I can think of….

Swiss Bar Bench Press 5×3 (4 second isometric)@ 265 (failed last set last rep)

Bench Press into Pins 5×1 (5 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench)@ 295

Rolling tricep Extensions: 3×15 @35
Standing Overhead Tricep Ext: 3×10 @100

Pendely Row: 3×10 @185
Wide Neutral Pulldowns: 3×15 @130

http://youtu.be/pBSnfjQlZw8

Today started the first day of our Isometric Mesocycle. This means we will be doing a lot of holds and presses/pulls into pins. Today was brutal and I was sore before I even made it back to the house. I need to step my recovery up to gain the most out of this schedule.

Cambered Bar Squats 4×3 (3 second isometric)@ 425
Mid Shin Iso Deadlift Pull 4×1 (5 second isometric)@ 515

Accessories
1)RDL’s against rails 3×10@ 135
2)GHR 3×15@ BW

1)Weighted glute bridge 3×15@ 75
2)KB Swings 3×15@ black

http://youtu.be/dYSUMZso4Ls

This was the last day in our eccentric mesocycle. This whole past week was the highest intensity used during this cycle, that resulted in people being helped up from the hole after their 5 SECOND decent’s and struggling more on the high 90%+ days as you will see in my training video today during Floor Press.

Close Grip Floor Press: 4×1@ 335

Accessories
1) Klokov Press: 3x (10-10-7)@ 135
2) Single Arm Rear Delt Flys: 3xmax@ 25 (20-16-16)
3) Heavy short bar front raises: 3xmax@ 50 (15-15-12)

1) Pulldowns 3xmax@ 130 (22-16-15)
2) Single arm lat Contraction 3xmax@ 100 (15-15-15)
3) Str8 Bar Lat Pullovers 3xmax@ 110 (15-15-12)

http://youtu.be/es2KXRkxNNY

Incline Close Grip Bench 2×2 (5 second negative): 285 (spotter help on 2nd rep 2nd set)
Neutral DB Floor Press 2×2 (5 second negative): 140 (spotter help on 2nd rep 2nd set)

3 Tricep Exercises 3xMax:
1)DB JM Press 3×15@ 35 (19-15-14)
2) Seated behind head Tri. Ext. 3×15@ 90 (16-14-12)
3) 1.5 Tri. Ext. 3×10@ 110 ( 15- 12-12)

3 Upper Back Exercises 3xMax
1) pull ups 3×15@ BW ( 20-12-12)
2) low row 3×12@ 90 (18-15-15)
3) Face-Pulls 3×10@ 80 ( 16-16-12)

This week starts the last of our Eccentric Mesocycle. All the weights will hopefully be heavier than when we started 2 weeks ago.

Yoke Bar Box Squat 2×2 (5 second negative) (set the box below parallel)@ 375
Cambered Bar Wide Stance Good mornings 2×2 (5 second negative)@ 335

3 Hamstring exercises 3xMax
1) Partner leg drops: 3xmax@ BW (9.5-7-11)
2) Seated banded hamstring curls: 3xmax@ light blue (27-25-24)
3) TRX Body Curls 3xmax@ BW (20-17-20)

3 Glute Exercises 3xMax
1) Pull throughs: 3xmax@ 100-120 (20)
2) Rev. Hyp. Long strap feet out: 3xmax@ 125 (15)
3)BW Hip Thrusters: 100

Last week deadlifts beat me up pretty bad as I attempted to pull 565, it took 9 seconds to lock it out. I came back this week and was able to knock it out 4×1 so in on the right track. Front squats went well, I got psyched out on 2 attempts dropping one and not getting up on another. Ended well with 425 for 3×1. I was unable to do ab work today as prescribed on training plan due to my lower back being blown up and clients.
Weighing in light for this time of training, chilling around 189 lbs.

Front Squat 3x @ 425
Opposite Stance Deadlifts off matts 3x (use 5 mats per side): 565
3 Low back exercises 3xMax
Reverses Hypers: 3xmax @ 60 (20- 7- 5)
Banded 45 Deg. Hypers: 3xmax @ thick orange ( 5- 2- 0)
Banded Good Mornings: xmax@ light grey band (back blown up and hurting)

Awesome training day! After chilling at the front desk for 4 hrs cleaning the gym and helping clients I was ready to rock. This enthusiasm was generated by the pre planned training time that 80% of the powerlifting team committed to for my sake, because I had to work the morning. It felt like the original team with a lot of noise, good lifts, and intensity!

Close Grip Floor Press 4x @ 330

Accessories
Shoulder Exercises
1) Klokov press 3×10 @ 10
2) Single arm rear felt 3×15 @ 25
3) Straight Bar Raises 3×10@ 65
Lat Exercises
1)Pulldowns 3×10 @ 30
2) Single arm lat Contraction 3x 5 @ 100
3) str8 bar lay pullovers 3×10@ 130

http://youtu.be/8Rg55MqnbXc

I felt great today because I actually ate a meal including all macronutrients 1.5 hours before training, amazing what nutrition does!

You will all enjoy watching me struggle during deadlifts today. I get a lot of comments saying I make it look easy when I deadlift, well you will see a 9 second deadlift in the video so enjoy.

Front Squat: 4×1@ 405
Opposite Stance Deadlifts off mats use 5 mats per side): 4×1@ 565-555

Accessories:
Reversew Hypers: 3×10@ 230
Banded 45 Deg. Hypers: 3×15@ BW
Banded Good Mornings: 3×15@ light grey band

Partner Reverse Planks: 3×1 min@ BW
Decline Crunches: 3×15@ BW

http://youtu.be/Y8iZwhYVIXA

Incline Close Grip Bench 3×2 (5 second negative) 2×2 @ 280
Neutral DB Floor Press 3×2 (5 second negative) 2×2 @ 130

Accessories
1)DB JM Press 3x 5 @ 35
2) Seated behind head Tri. Ext. 3x 5 @ 90
3) 1.5 Tri. Ext. 3x 0 @ 90- 00- 0

1) pull ups 3×15 @ BW
2) low row 3×12 @ 90/side
3) Face-Pulls 3×10 @ 80

http://youtu.be/cveKkztLTl4

Still messing up my “moderate intensity” day. Ended up going to heavy…

Yoke Bar Box Squat 3×2 (5 second negative) (set the box below parallel): 475-490-480

Cambered Bar Wide Stance Good mornings 3×2 (5 second negative): 315

Accessories:
1) Partner leg drops: 3×10 @ BW
2) Seated banded hamstring curls: 3x 2 @ light blue

1)Pull throughs: 3×10 @ 100
2) Rev. Hyp. Long strap feet out: 3×15 @ 90

http://youtu.be/zFkF3jdbrrQ

My ADD got the best of me today and I recorded all my presses but nothing else. I will make a full video come the end of this week to show accessory work.

-Floor Press 4×1 @ 315
– Klokov Press
– single arm rear delt fly
-Lat Pulldowns
– single arm cable rows

Days later in the week are more max effort oriented.

-Front Squats 4×1 @ 365 (I was a puss, should have done more)
-Deads off 5 mats opposite stance (conventional for me) 4×1 @ 545 too slow
– Reverse Hypers
– 45 Deg. Banded Hypers
– partner planks
– Reverse Crunches

http://youtu.be/GPNEeDyH5to

First time benching in…. Almost 2 months. No pain, no soreness, no stiffness. This is why I swear by GPP and the programming by David. He knows what works and what keeps lifters healthy and in the game. Having massage and PT on staff also helps.

Incline Close Grip Bench 3×2 (5 second negative) – 275
Neutral DB Floor Press 3×2 (5 second negative) – 125’s
DB JM Press 3×12 @ 35
Behind neck tri extensions 3×15 @ 80
Pull ups 3×15 @ BW
Low Row 3×12 @ 70’s

http://youtu.be/3P7J5TjWiDw

Back under the bar again today, which means back to updating my log for those who follow along (which is roughly 3 people). It was good to finally be back under some weight and increasing the intensity quite a bit.

-SS Yoke Bar Box below parallel 5 Second eccentric: 3×2 @ 475
– Cambered bar GM: 3×2 @ 295 ( I wussed out on this and did not go heavier)
– Partner leg drops: 3×10 @ BW
– Seated Banded Hamstring Curls: 3×12 @ Blue Band
– Pull through’s: 3×12 @ 90
– Reverse Hyper, Long strap, Feet out: 3×15 @ 90

http://youtu.be/Y-j3NY_QH4w