Tuesday, June 14, 2011 - Male on Male Rape Prevention

Rest Day.

Neck Harness
50x20x5

Below is an article from Jim Wendler posted at www.t-nation.com

A how-to guide to keeping the predators at bay.
During an academic conversation with my friend Matt Vincent, the issue of being strong and awesome came up as a topic, as it always does. Matt shares a lot of the same ideas about training, life and our love of our big Bear friend, Jason Pegg. Two topics were of note. The first was how to avoid being raped and the second was how to train if we knew the apocalypse was coming. This spill is on the former.

First, you gotta have some strength in the legs and hips . This is paramount when you initially have to take an athletic stance to not be thrown down. Keep the legs strong and bent and in an athletic position. You need to learn to brace yourself against the agitator. Solution: Squats and Deadlifts

Second, you need to combine this lower body work with strong shoulders and lats. This will allow you to engage and toss the foe once your base has been set . Solution: Pressing, chins, and rows.

Third, you must have good grip and arm strength. Grabbing cloth, arm or a throat to dissuade the penetration is a good way of warding off the attack. Solution: high rep DB rows, curls, towel/rope chins.

Fourth, you need to have a strong core to maintain balance during the struggle. Solution: Deadlifts, good mornings, back raises, hanging leg raises, sit-ups and the ab wheel.

Fifth, you need some footwork to shuffle and move quick to avoid anal assault. Solution: Jumping Rope

Finally, you need to be in some kind of decent shape - this is not a marathon fight (few are, no fights are 3 rounds like the UFC fighters engage in). I recommend short bursts of physical activity. Solution: Prowler and hill sprints.

In addition, Matt pointed out to me that while a smaller man may be more agile, a bigger, stronger man is always harder to contend with. So don’t be “that”

Motivation

THIS!

Monday, June 13, 2011 - Overhead Press

My first 5's week on the new powerlifting program. So this was a medium week, no pushing the main movement.

Overhead Press
75x5, 95x5, 105x5, 120x5, 140x5, 155x5

Dumbbell Shoulder Press
45x12x5

EZ Curls
70x10x5

Palms In Deadhang Chins
5x5

Dips
10, 10, 8, 6, 6

Sunday, June 12, 2011 - Bench Accessory

I didn't get to make it to the gym on Friday due to working late so I was able to fit it in at the Aurora for at least my accessory. They heavier dumbbells were out for re-painting or some shit so I only had access to 50 pounders.

Incline DB Press
50+10 Pushups x 15 x 5

Chest Supported DB Rows
50x12x5

Face Pulls
55x25x4

Tri Pushdowns
55x25, 20, 20, 15, 12, 11

Saturday, June 11, 2011 - Deadlifts

I felt good but my back was a little sore from the squats on Thursday. A quick note to self, don't fuck around setting up for the deadlift. Breath, Bend, LIFT!

Deadlift
135x10, 185x5, 225x5, 275x3, 320x3, 365x3, 410x8, 435x1, 445x1

Good Mornings
135x10, 185x10, 185x10

Bent Over T-Bar Rows
90x10, 135x10, 135x10

Leg Curls
150x10, 180x10, 180x10

Friday, June 10, 2011 - Neck Harness

Rest night.

Neck Harness
60x15x5

Thursday, June 09, 2011 - Squats

First time I have gone above 400 in a while on squats. My hip was feeling good. I didn't push my final 3 set and had 6 in my head as the goal and just stopped there to make sure I was still in deep on 5/3/1. I did my two singles and 425 shot up almost effortlessly. I was really pleased about that.

Squat
45x12, 135x5, 160x5. 200x5, 240x3, 275x3, 315x3, 355x6, 405x1, 425x1

Leg Press
400x10x5

Leg Extension
140x10x5

Stretched for a good while before and after this.

Hoss Wrapping Knees

Monday, June 06, 2011 - Overhead Press

Finally back at it with 5/3/1. I got Jim's new book 5/3/1 for Powerlifting and pulled my program directly from that. I switched a few days around from they way I originally had and I added in only two singles. I will run the singles with 10 pounds and 20 pounds from what the final set is on Bench and Overhead Press and increase 15 pounds each time on squat and deadlift.

I really enjoy this program and YES, Justin I'm going to stick to the program.

Overhead Press
75x5, 90x5, 110x5, 135x3, 150x3, 165x9 (165x9 = 212 1RM), 175x1, 185x1

Seated Dumbbell Shoulder Press
40x10x5

EZ Bar Curls
60x10x5

Deadhang Chinups
BWx5x3

Dips
BWx10x4, BWx7

I forgot to do a post from 06/05 -
Neck Harness - 60x15x3, 60x12x2

Videos of our OHP's tonight. Justin with 170 for 12 and me with 165 for 9.

Saturday, June 04, 2011 - Bench Press & Deadlift

I think the little 30 in 30 Bench Press program is starting to take its toll. I did the 2x2 with 280 but I was pretty taxed. I'm slow as shit on the way down especially with the first rep so that is killing me.

Bench Press
45x10, 135x5, 205x5, 225x3, 265x2, 280x2, 280x2

EZ Bar Curl
110x10x2

Deadlift
135x10, 225x5, 315x5, 415x8

Single Arm KB Press
35x15x3

Friday, June 03, 2011 - Neck Harness

Just did the neck harness tonight.

60x12x5

More cool Westside accessory work.

Brandon Lilly at Westside

Some great accessory work in this video.

Some bench motivation from Westside

Max Effort Bench Press 05/18/11.

Thursday, June 02, 2011 - Bench

Bench Press
135x10 MG, 135x5, 185x5, 225x5, 250x3, 250x6

Deadhang Chinups
35x4, 35x3+3, 6

Dips
BWx10x3

Face Pulls
70x12, 90x12x4

Monday, May 30, 2011 - Bench & Squat

Got under the bar and did a few more squats. I'm starting to feel a little stronger again. Still had a little pain in my right leg but it's improving.

Bench Press
135x10 CG, 135x5, 205x3, 225x3x3

Squat
135x10, 185x5, 225x5, 275x5, 315x5

Kroc Rows
60x25, 60x30x2

Hamstring Curls
130x12x3

Ab Crunches
BWx25x3

Neck Harness
35x25x4