Evening Session:
Warm Up: Press/Pull Ups/Back Ext/Sit Ups
Overhead Press: 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x F
Push Press: 175 x 2/3/5
50" Stone Load: 180 x 3/3, 190 x 3/3, 210 x 3/3, 240 x 1,
240 x 3 + 210 x 5 + 190 x 10
KB Floor Press: 12kg x 20, 16kg x 20
KB Bottoms Up Press: 12kg x 15, 16kg x 10
Wt AbMat Sit Ups: 12kg x 20, 16kg x 20, BW x 50
*New PR with the 240# stone, 3 reps in a row. Then did a dropset
with the 210 x 5 and the 190 x 10. My body weight is around 165 to
168#. Speed squats definitely pay off and so do box jumps.
RAW Capacity "BEAST TRAINING"
Saturday, May 15, 2010
Rx: Friday May 14th
Evening Session:
Rack Deadlift(mid shin): 135 x 5, 225 x 5, 315 x 5,
365 x 3, 405 x 10(2 min)
DB Row: 130 x 8 + 2
Strict Pull Ups(neutral grip): 22 reps in 2 min
Seated Row: 100 x 40!
Rack Deadlift(mid shin): 135 x 5, 225 x 5, 315 x 5,
365 x 3, 405 x 10(2 min)
DB Row: 130 x 8 + 2
Strict Pull Ups(neutral grip): 22 reps in 2 min
Seated Row: 100 x 40!
Thursday, May 13, 2010
Rx: Wednesday May 12th
Afternoon Session:
42" Box Squat Jumps: 18"@3 x 2, 12"@3 x 2
45" Box Squat Jumps: 18"@3 x 2, 12"@3 x 2
48" Box Squat Jumps: 18"@3 x 1 jump
50" Box Squat Jumps: 18"@1 x 1 jump PR!
GHR: BW x 5, MM Band x 5/5/5, M + MM x 3/3
Snatch: Skillwork-hang/snatch balance/power/
muscle/squat snatch: 40/50/60kg
Snatch: 40kg x 1, 50kg x 1, 60kg x 1/1/1/1/F/1
Power Snatch: 70kg x 1/1/1/1
Hang Power Snatch: 70kg x 1/1
Overhead Squat: 70kg x 5
Speed Axle Overhead Press: 115@9 x 3, 135 x 1
BTN Axle Push Jerk: 175 x 3, 205 x 5
Axle Front Squat: 205 x 5 + 1(arms crossed)
Close Grip Axle Bench Press: 175 x 17!
Axle Clean: 175 x 10 singles, rest 5 seconds
Evening Session:
Double Unders: skillwork
BTN Push Jerk: 225 x 1(cold)
50-Wall Ball(20#)
50-Burpees
50-KB Swings(24kg)
For Time: 7:42
*Hit a 50" box jump off a 18" box squat. I've been working on
getting my explosiveness again, back to my money maker.
Now all I need to do is sharpen up my conditioning and get
my Westside power back and I should be straight legit!!
BTW...Sniper hit a legit 20 rep back squat with 225#,
nice work son!
42" Box Squat Jumps: 18"@3 x 2, 12"@3 x 2
45" Box Squat Jumps: 18"@3 x 2, 12"@3 x 2
48" Box Squat Jumps: 18"@3 x 1 jump
50" Box Squat Jumps: 18"@1 x 1 jump PR!
GHR: BW x 5, MM Band x 5/5/5, M + MM x 3/3
Snatch: Skillwork-hang/snatch balance/power/
muscle/squat snatch: 40/50/60kg
Snatch: 40kg x 1, 50kg x 1, 60kg x 1/1/1/1/F/1
Power Snatch: 70kg x 1/1/1/1
Hang Power Snatch: 70kg x 1/1
Overhead Squat: 70kg x 5
Speed Axle Overhead Press: 115@9 x 3, 135 x 1
BTN Axle Push Jerk: 175 x 3, 205 x 5
Axle Front Squat: 205 x 5 + 1(arms crossed)
Close Grip Axle Bench Press: 175 x 17!
Axle Clean: 175 x 10 singles, rest 5 seconds
Evening Session:
Double Unders: skillwork
BTN Push Jerk: 225 x 1(cold)
50-Wall Ball(20#)
50-Burpees
50-KB Swings(24kg)
For Time: 7:42
*Hit a 50" box jump off a 18" box squat. I've been working on
getting my explosiveness again, back to my money maker.
Now all I need to do is sharpen up my conditioning and get
my Westside power back and I should be straight legit!!
BTW...Sniper hit a legit 20 rep back squat with 225#,
nice work son!
Wednesday, May 12, 2010
Rx: Tuesday May 11th
Evening Session:
250 M Row(10): :50/:51/:50, rest 3 minutes
GHD Sit Ups: 10/10, 10 x 10/10
10-KTE
10-Dips
5 RDS
5-CTB Pull Ups
5-Clapping Push Ups
5 RDS, rest 30 seconds
25-Hip/Back Extensions
25-Back Extensions
*Active recovery today, working on conditioning and BW
exercises. I think I strained my upper abs, when I
went to change my shirt there was brusing on them.
It doesn't hurt but I'll see tomorrow how it feels,
hopefully it's just light bruising. Ice, Ice Baby!
250 M Row(10): :50/:51/:50, rest 3 minutes
GHD Sit Ups: 10/10, 10 x 10/10
10-KTE
10-Dips
5 RDS
5-CTB Pull Ups
5-Clapping Push Ups
5 RDS, rest 30 seconds
25-Hip/Back Extensions
25-Back Extensions
*Active recovery today, working on conditioning and BW
exercises. I think I strained my upper abs, when I
went to change my shirt there was brusing on them.
It doesn't hurt but I'll see tomorrow how it feels,
hopefully it's just light bruising. Ice, Ice Baby!
Monday, May 10, 2010
Rx: Monday May 10th
Evening Session:
Speed Trap-Bar DL: 295@9 x 1,
365 x 1/1/1/1, rest 30 seconds
Back Squat(high bar): 225 x 20!
Close-Grip Bench: 135 x 5, 185 x 5, 205 x 12!
DB Row: 100 x 5, 125 x 5
DB Side Bends: 100 x 5, 125 x 3
DB Suitcase DL-Holds: 125 x 30 seconds
Pistols(L/R): 10/8/6/4/2
Sit Ups: 25/20/15/10/5
3-Way Ab Wheel: 30
*It's has begun...heavy weight with the back squat. It
was still manageable and breathing wasn't an issue.
I'll probably make bigger jumps in weight from now on,
hopefully by contest I can hit 275# for 20 reps. For the
Deadlift...I'm gonna try and use a fat bar, farmer's handles
or trap bar to help improve my farmer's walk. I need to be
able to pick up 240# off the ground, a 480# total. My current
DL is 425-440# but having a neutral grip makes it easier.
Less strain on the back and more emphasis with the hips.
BW-167.5#
Speed Trap-Bar DL: 295@9 x 1,
365 x 1/1/1/1, rest 30 seconds
Back Squat(high bar): 225 x 20!
Close-Grip Bench: 135 x 5, 185 x 5, 205 x 12!
DB Row: 100 x 5, 125 x 5
DB Side Bends: 100 x 5, 125 x 3
DB Suitcase DL-Holds: 125 x 30 seconds
Pistols(L/R): 10/8/6/4/2
Sit Ups: 25/20/15/10/5
3-Way Ab Wheel: 30
*It's has begun...heavy weight with the back squat. It
was still manageable and breathing wasn't an issue.
I'll probably make bigger jumps in weight from now on,
hopefully by contest I can hit 275# for 20 reps. For the
Deadlift...I'm gonna try and use a fat bar, farmer's handles
or trap bar to help improve my farmer's walk. I need to be
able to pick up 240# off the ground, a 480# total. My current
DL is 425-440# but having a neutral grip makes it easier.
Less strain on the back and more emphasis with the hips.
BW-167.5#
Rx: Sunday May 9th
3:00 AM Session:
BTN Push Jerk: 95 x 3, 135 x 3, 185 x 1,
205 x 1, 225 x 1, 245 x 1
HSPU: 100 reps in 60 min
Strict Pull Ups: 50 reps throughout shift
*Freakin tired!!! Did HSPU throughout my late shift
at the gym. I did sets of 10 & 6 towards the end.
BTN Push Jerk: 95 x 3, 135 x 3, 185 x 1,
205 x 1, 225 x 1, 245 x 1
HSPU: 100 reps in 60 min
Strict Pull Ups: 50 reps throughout shift
*Freakin tired!!! Did HSPU throughout my late shift
at the gym. I did sets of 10 & 6 towards the end.
Sunday, May 9, 2010
Rx: Saturday May 8th
Afternoon Session:
42" Low Box Squat Jumps: 3/3/3/1/1/1
Back Squat(high bar): 95/135/185/205/225,
275 x 1, 295 x 1, 315 x 1, 335 x 1, 365 x 1(belt),
385 x 1(belt), 405 x F
Farmer's-Holds: 155 each@3 x 60 seconds
Farmer's Deadlift: 155 each x 50!
Pull Parts(vert/horz): 3 x 8-10 each
Band Upright Row: 3 x 10-12
*Almost had 405#, I need to build confidence in
heavy weight. 385# felt good, I need to work on
"spreading the floor with my feet". This allows
more hips and torque to the lift. Didn't have much
time for farmer's walk. Just did grip holds and
repped out 310# for 50 reps. I did about 25 straight,
then did quick sets of 5 after. 90 more pounds to go
with the farmer's walk.
42" Low Box Squat Jumps: 3/3/3/1/1/1
Back Squat(high bar): 95/135/185/205/225,
275 x 1, 295 x 1, 315 x 1, 335 x 1, 365 x 1(belt),
385 x 1(belt), 405 x F
Farmer's-Holds: 155 each@3 x 60 seconds
Farmer's Deadlift: 155 each x 50!
Pull Parts(vert/horz): 3 x 8-10 each
Band Upright Row: 3 x 10-12
*Almost had 405#, I need to build confidence in
heavy weight. 385# felt good, I need to work on
"spreading the floor with my feet". This allows
more hips and torque to the lift. Didn't have much
time for farmer's walk. Just did grip holds and
repped out 310# for 50 reps. I did about 25 straight,
then did quick sets of 5 after. 90 more pounds to go
with the farmer's walk.
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