Wednesday, March 30, 2011 - Bench Press

Today was a hell of a day in the Groj. I spent almost six hours out there today. Justin came over and hit bench with me pretty darn hard. That was a blast. After that Farren came over and we got his 1RM Bench and worked on a few techniques.

Stretched and Rolled

Bench Press
45x12, 135x10, 145x5, 165x5, 175x5, 205x5, 235x11 (PR - 235x11 = 325 1RM)

Slingshot Bench Press
315x4, 315x4, 315x5, 275x10

Bench Dips
BWx20, 80x15, 80x15, 135x15+90x6+45x1

Kroc Rows
40x25, 40x25, 40x25

Justin with the Slingshot and 405.


Me playing with the Slingshot and 315.

Tuesday, March 29, 2011 - Deadlifts

Stretched and hit the foam roller well before hitting this one.

Deadlift
135x10, 185x5, 225x5, 275x3c, 315x5, 365x5, 390x10 (PR - 390x10 = 520 1RM)

SSB Deadlifts
I tried this one with 135 and the SSB. I figured out quite quickly that this is a two person movement after dumbing the SSB.

Chain Suspended SSB Good Mornings 200x10, 200x10, 200x10, 200x10, 200x10

WOW!

Nate Whitman, this is for you good sir.

SPF March Madness

Safety Squat Bar Deadlifts

An awesome video from Lexen Xtreme. We will be doing these Monday...



Also a motivational video from the Lexen Xtreme crew athe Blackstone Meet.

Saturday, March 26, 2011 - OH Press

Spent some time getting the Groj squared away and had a little impromptu OH Press workout. I ended up feeling pretty good and pushed a 10 pound PR. That was certainly not something I was expecting.

OH Press
45x12, 65x5, 95x3, 125x3c, 145x1, 165x1, 185x1, 195x1 (PR), 200x1 (PR)

Below are a couple of videos of my PRs at 195 and 200.

195 with a nice view of my mutton chops and a pretty smooth push.


200 was a lot slower but I got it. Sadly the mutton chops didn't help me as much during this lift.

Some training at Westside and Donnie Thompson

Westside Barbell 03/24/11 – Some very cool training techniques in here to include reverse band Slingshot Bench Press.


Donnie Thompson at SPF March Madness 2011 Squats. Donnie gives some great commentary on his attempts. Also is a video of Mark and Donnie talking.

Tuesday, March 22, 2011 - Bench Press

Had a good one tonight.

Bench Press
135x12, 135x5, 175x5, 175x3, 185x5, 205x5, 235x10 (PR - 235x10 = 313 1RM)

Deadhang Chins
6, 6, 6

Dips
14, +25x6, +25x6, +25x6, 8, 8

Kroc Rows
45x20, 45x20, 45x25

Kettlebell WOD
35# kettlebell (biggest they had) 30 secs. of work, 30 secs. of rest for 10 minutes.

15 minutes of Strectching and Inversion Table

Saturday. March 19, 2011 - OH Press Deload

Stayed at the Aurora and just did Dumbbell Shoulder Press for the deload, nothing too major at all. Just tried to stick in deload mode.

Dumbbell Shoulder Press
35x10, 45x5, 45x5, 45x5

Curl Grip Lat Pulldown
135x12, 205x5, 205x5, 205x5, 205x5, 205x5

Treadmill - 15 Minutes

Friday, March 18, 2011 - Deload Squats

Super crap day at work so I was looking forward to going to the gym and just doing some deload/speed squats. I used the doubled mini-bands and ended up going heavier than I had planned. The weight just felt good.

PISS-UPS - 25x3

Squats (bands were doubled red mini bands for roughly 200# at the top)
135x12, 135x10, 135x5, 155+200x3, 225+200x3, 245+200x3, 245+200x3, 275+200x3, 315+200x3, 315+200x3, 335+200x3 (PR)

Leg Extenions (One Legged)
20x10, 50x10, 50x10, 50x10, 50x10, 50x10

10 Minute Row

20 Minutes of stretching

Here are a couple of motivating squat videos for the day. Adam Driggers from Team Samson and the crew from Super Training.

Squats and Reeses Peanut Butter Cups

Some awesome Squat Videos from Team Super Training. Now off to go and get myself a Reeses...

Wednesday, March 16, 2011 - Deload Bench Press

Bench Press
135x10, 135x5, 135x5, 135x5

Deadhang Chinups
5, 5, 5, 5, 5

EZ Bar Curls
55x10(w), 65x10(n), 65x10(n), 65x10(n), 65x10(n)

Hammer Curls
15x10, 20x10, 20x10, 25x10, 25x10

Kettlebell WOD
35# kettlebell (biggest they had) 30 secs. of work, 30 secs. of rest for 10 minutes.

Awesome video with some HUGE benching from Team Super Training.

Saturday, March 12, 2011 - Overhead Press

Deadhang Pullups
5, 5, 5, 5, 5

Overhead Press
45x12, 75x5, 95x5, 115x3, 115x3, 135x3, 145x3, 165x6 (PR - 165x6 = 192 1RM)

A little motivational video here. Matt Wenning at the 2009 SPF Pro Am. He has 3 amazing squats.

AJ Roberts World Record Total

I thought this even deserved it's own post. AJ Roberts World Record Total.

1140 Squat
870 Bench
815 Deadlift

2825 TOTAL

Friday, March 11, 2011 - Squats

Back up on the slope and I hit the gym with Justin. It sure is nice to have a training partner again for a little while.

Squats
45x12, 135x5, 185x5, 225x3, 275x3, 315x3, 335x3, 385x7 (PR - 385x7 = 462 1RM)

Wide Stance Box Squat with doubled EFS Red Pro Mini Bands (we figured about 200# total at the top of the squat with both bands)
225+bands x 10, 10, 10, 10, 10

Hamstring Curls
110x10, 120x10, 140x10, 140x10, 140x10

Strict hanging feet to bar
4, 3, 3, 3, 5(took my shoes off, they must have weighed 100# ea.)

Ab Rollouts
10, 10, 10, 10, 10

Stretched

Tuesday, March 8, 2011 - Good Mornings

I really need to work my lower back. Upper back for that matter as well. This was another Super Training inspired exercise for the day. I didn't have much time at all but I wanted to get these in before picking he kids up from school.

Chain Suspended Safety Squat Bar Good Mornings
30x12, 150x5, 200x5, 240x5, 260x5, 270x5, 280x5 (PR - 280x5 = 315)

Monday, March 07, 2011 - Overhead Press

Had a good Overhead Press workout. I love these.

OH Press
45x12, 75x5, 95x5, 115x5, 125x5, 135x5, 155x9 (PR 155x9 = 199 1RM)

OH Press Volume - 60%
115x10, 115x10, 115x10, 115x10, 115x10

Deadhang Chins
6, 6, 6, 6, 6, 6

Gray Band Tri Pull Downs
12, 12, 12

Neck Harness
35x25, 25, 25, 25

Saturday, March 05, 2011 - Squats

This was a pretty darn good day in the Groj. My form wasn't too tight but I felt strong enough. I also added in some Close Stance Safety Squat Bar Box Squat as per Jess from Team Super Training and also some Seated Safety Squat Bar Good Mornings to strengthen my upper back for squats as seen in Matt Wenning's latest Squat video.

I was able to get a new PR of 405x4 on my squats. My form was a mess tonight and you can sure see it towards the end, I will keep working on it.

Ethan also hung out with me and he decided to do a little rowing in between swinging on the rings and climbing on the wall. He knows how to roll. He kept his diaper on so he didn't need to take any bathroom breaks while rowing. I may need to think about that in the future.

Squat
45x12, 135x5, 185x5, 225x5, 245x5, 275x3c, 315x3, 365x3, 405x4 (PR)

Close Stance Safety Squat Bar Box Squat w/3" Foam
65x10, 155x10, 165 + 4ea. 1/2" Chains x 10, 165 + 8ea. 1/2" Chains x 10, 10, 10

Seated Safety Squat Bar Good Mornings (Intentional Rounded Back)
155x10, 155x10, 155x10, 155x10, 155x10

Deadhang Chinups
5, 5, 5, 5, 5

Thursday, March 03, 2011 - Curlz for the Girlz

Took my rest night and decided to "play" and do some curls.

Deadhang Chins
5, 5, 5, 5, 5

Incline DB Curls
25x10, 25x10, 25x10

Barbell Curls (Wide Grip - Index Finger on the Power Rings)
45x12, 65x10, 65x10, 65x10, 65x10, 65x10 65x10

Hammer DB Curls (Across my chest)
15x10, 15x10, 15x10

Kneeling Band Pullover
Orange Band x 15, 15, 15 Gray Band x 15, 15, 15

Wednesday, March 02, 2011 - Bench Press

Much better night tonight.

Bench Press
45x12, 135x5, 155x5, 185x5, 205x5, 225x10

Sling Shot Bench Press - 225 + Doubled Red Mini Bands
7, 7, 7, 7, 7

Deadhang Chins
5, 5, 5, 5, 5

Gray Band Tri-Pullover
12, 12, 12

Monday, February 28, 2011 - Deadlift

Garbage deadlift night. I was able to pull per my 5/3/1 but that was it. Felt really weak and out of form. Joe did have a great night though and he was the highlight of the evening. He pulled a PR of 110. A little rounding of course but he did great. For a while there I think he was just waiting for me to yell at him to stand up. :)

Deadlift
135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 385x5

Joe
Deadlift
55x5, 75x5, 85x5, 95x3, 105x2, 110x1 (PR)