Overhead Press
45x5, 65x5, 80x5, 95x5, 100x5, 120x5, 135x8
Chinups (little jump) x 40
Rope Pull Over 5x8 w/75
Video by Mark Rippetoe teaching the Bench Press.
9/4/10
Friday, September 03, 2010 - Training Day
I felt a little better going into the gym today. I have REALLY been struggling with squats though. I can't find my groove at all and I am just weak, struggling with the 325. I feel a lot stronger in deadlifts though so I guess that is a trade off although an unfortunate one.
Squat
135x5, 155x5, 190x5, 220x5, 285x5, 325x6
Bench Press
45x5, 95x5, 120x5, 145x5, 155x5, 180x5, 205x8
Deadlift
155x5, 190x5, 230x5, 250x5, 285x5, 325x12 (PR - 325x12 = 468 1RM Max)
Squat
135x5, 155x5, 190x5, 220x5, 285x5, 325x6
Bench Press
45x5, 95x5, 120x5, 145x5, 155x5, 180x5, 205x8
Deadlift
155x5, 190x5, 230x5, 250x5, 285x5, 325x12 (PR - 325x12 = 468 1RM Max)
9/3/10
Thursday, September 02, 2010 - Scheduled Rest Day
Scheduled Rest Day. Got some pretty good rest today.
Here are some cool compilation videos from John Sheaffer (aka. Johnny Pain) from Greyskull Barbell.
Here are some cool compilation videos from John Sheaffer (aka. Johnny Pain) from Greyskull Barbell.
Compilation 4/10 Part 2 from john sheaffer on Vimeo.
Training Compilation 6/10 from john sheaffer on Vimeo.
Compilation 6/10 Part 1 from john sheaffer on Vimeo.
Compilation 4/10 from john sheaffer on Vimeo.
9/2/10
Wednesday, September 01, 2010 - Korte 3x3 + 5/3/1 + Smolov
I am no expert but I think I know what my body responds to pretty well. Maybe I am just all screwed up. Who knows. I have modified a program based on principals from Korte 3x3, Wendler's 5/3/1, and actually a little Smolov. I am going to run several cycles of this and see how it works. I will also type more as I get it all clear in my head.
Squat
135x5, 155x5, 190x5, 220x5, 285x5, 325x5
Bench Press
45x5, 95x5, 120x5, 145x5, 155x5, 180x5, 205x8
Deadlift
155x5, 190x5, 230x5, 250x5, 285x5, 325x12 (325x11 = 450 1RM Max)
Squat
135x5, 155x5, 190x5, 220x5, 285x5, 325x5
Bench Press
45x5, 95x5, 120x5, 145x5, 155x5, 180x5, 205x8
Deadlift
155x5, 190x5, 230x5, 250x5, 285x5, 325x12 (325x11 = 450 1RM Max)
Tuesday, August 31, 2010 - Scheduled Rest Day
Scheduled rest day and ended up going to bed early. Still feeling this crud.
8/31/10
Monday, August 30, 2010 - Overhead Press
I finally got back into the gym after three weeks. I did overhead presses last night and when I set up the bar in the cage it was just nice to feel the knurling again, hold the bar, feel the weight. I didn't think I would miss it quite as much as I did.
I was totally gassed and felt incredibly weak but I was back in there and starting back down the path.
Overhead Press
45x5, 65x5, 80x5, 95x5, 100x5, 120x5, 135x8
Deadhang Chinups x 40
Dips x 40
Jim Wendler the man behind 5/3/1 doing an Overhead Press.
I was totally gassed and felt incredibly weak but I was back in there and starting back down the path.
Overhead Press
45x5, 65x5, 80x5, 95x5, 100x5, 120x5, 135x8
Deadhang Chinups x 40
Dips x 40
Jim Wendler the man behind 5/3/1 doing an Overhead Press.
8/29/10
BENCH PRESS!!!
These are the best videos on Bench Pressing out there. I wanted these all in one place so I can access them in the future.
Sunday, August 29, 2010 - First post in 20 days.
Well, I am finally starting to feel better. I ended up getting Bronchial Pneumonia and couldn't do jack. It has been a long while since I have been that sick. I am still coughing, popping a second round of antibiotics, and hitting my little inhalers that make me feel oh so cool. The plan is to finally get back into the gym tomorrow. I can't wait.
Look at this shit...
Look at this shit...
8/10/10
Monday, August 09, 2010 - Sick Day
I got sicker than crap up here. Cough, sore throat, fever, ear ache. So I missed a today. I am bummed actually. I have done really well on this program and it does bother me to miss a day. I was just too sick and too loaded up on Theraflu to squat.
So instead of posting my numbers since I am a sick wuss I thought I would post Jason Pegg's comments and video of a little squat training before the Lexen meet. Figured this could give me a little personal motivation as well.
Jumprope
100 Jumps
Foam Roller
Hips, IT Bands, Quads Back
Static Stretching
Squat
Bar x5
150x5
240x3
330x3 (added reverse light bands after)
420x1
510x1
600x1 (added belt after)
690x1
770x1 (added briefs after)
850x1 (added suit after)
940x1
Definitely had the gas to go much more on these. The hamstring took it very well, but the hip was a complete other story. It was killing me, even with the suit and briefs on. It hurt bad enough that this was all I did too. That, and some situps. Going to take the rest of the time up to the meet "off" from anything that puts any stress on the hip.; just going to continue with the rehab/stretching stuff, and see if it tears off or becomes awesome. That being said, the meet will be awesome, or it will suck. Who knows at this point. To be completely honest, I don't even care, I just want it to be here and over.
Here is a video of said awesomeness.
So instead of posting my numbers since I am a sick wuss I thought I would post Jason Pegg's comments and video of a little squat training before the Lexen meet. Figured this could give me a little personal motivation as well.
Jumprope
100 Jumps
Foam Roller
Hips, IT Bands, Quads Back
Static Stretching
Squat
Bar x5
150x5
240x3
330x3 (added reverse light bands after)
420x1
510x1
600x1 (added belt after)
690x1
770x1 (added briefs after)
850x1 (added suit after)
940x1
Definitely had the gas to go much more on these. The hamstring took it very well, but the hip was a complete other story. It was killing me, even with the suit and briefs on. It hurt bad enough that this was all I did too. That, and some situps. Going to take the rest of the time up to the meet "off" from anything that puts any stress on the hip.; just going to continue with the rehab/stretching stuff, and see if it tears off or becomes awesome. That being said, the meet will be awesome, or it will suck. Who knows at this point. To be completely honest, I don't even care, I just want it to be here and over.
Here is a video of said awesomeness.
Sunday, August 08, 2010 - Scheduled Rest Day
Scheduled rest day today.
I came across this picture on the Elite FTS site. Just a motivating picture to me.
I came across this picture on the Elite FTS site. Just a motivating picture to me.
8/7/10
Saturday, August 07, 2010 - Scheduled Rest Day
Below is a video of AJ Roberts and an 800 pound, three board bench with single ply. C'mon, Jason. You know you wanna try it.
Friday, August 05, 2010 - Korte 3x3
I had a MUCH better night tonight with the Korte program. I felt really good with all of my squats. I got right into the groove and was very explosive off the bottom.
Squat - Thumb Knuckles on Power Ring
8x5 w/280
Bench - I alternated between close grip and competition grip every other set.
8x6 w/175
Deadlift
8x5 w/280
Squat - Thumb Knuckles on Power Ring
8x5 w/280
Bench - I alternated between close grip and competition grip every other set.
8x6 w/175
Deadlift
8x5 w/280
Thursday, August 05, 2010 - Scheduled Rest Day
Below is a video with Jason Pegg. There was an excellent article featuring Pegg in the September issue of Muscle and Fitness (I read it at the store).
8/5/10
Wednesday, August 04, 2010 - Korte 3x3
Gary was at the gym tonight so that was some good motivation. This workout was a battle. I didn't miss any sets or reps but my squat form was way off, I just couldn't sink into any groove.
Squat - Thumb Knuckles on Power Ring
8x5 w/280
Floor Press - Competition Grip. Used band around wrists to focus on "spreading the bar" and scapular contraction.
8x6 w/180
Deadlift
8x5 w/280
Squat - Thumb Knuckles on Power Ring
8x5 w/280
Floor Press - Competition Grip. Used band around wrists to focus on "spreading the bar" and scapular contraction.
8x6 w/180
Deadlift
8x5 w/280
Tuesday, August 03, 2010 - Scheduled Rest Day
It was a scheduled rest day but I did spend a little time in the Aurora gym just doing some hammer curls and bent over dumbbell rows. This wasn't anything major at all, just working in some balancing to my triceps and keep my biceps strong due to the reverse grip on my deadlift. I don't want to mess anything up.
Below is a funny video taken at the RAW Nationals by the guys over at www.70sbig.com
Below is a funny video taken at the RAW Nationals by the guys over at www.70sbig.com
Monday, August 02, 2010 - Korte 3x3
Upped the weights today and had a great workout. Things went up smooth and I felt very explosive on the squats.
Squat - Thumb Knuckles on Power Ring
8x5 w/280
Bench - Competition Grip
8x6 w/175
Deadlift
8x5 w/280
Squat - Thumb Knuckles on Power Ring
8x5 w/280
Bench - Competition Grip
8x6 w/175
Deadlift
8x5 w/280
Saturday & Sunday, July 31 & August 01, 2010 - Scheduled Rest day
Scheduled rest weekend that was much appreciated.
Below are three cool floor pressing videos from Elite FTS and Westside Barbell.
Below are three cool floor pressing videos from Elite FTS and Westside Barbell.
7/31/10
Friday, July 30, 2010 - Korte 3x3
Squat - Thumb Knuckles on Power Ring
8x5 w/270
Bench - Competition Grip
8x6 w/170
Deadlift
8x5 w/270
8x5 w/270
Bench - Competition Grip
8x6 w/170
Deadlift
8x5 w/270
7/30/10
Wednesday, July 28, 2010 - Rest Day
This was not a scheduled rest day but since I got a new tattoo on my chest I wasn't able to train with Jason. I of course got a much appreciated ear full for scheduling a tattoo on a training day. This will NEVER happen again.
Jason - I think we need to up our motivation level at Matanuska Barbell. Maybe even knock each other out from time to time. Below is a video of what I am talking about.
Jason - I think we need to up our motivation level at Matanuska Barbell. Maybe even knock each other out from time to time. Below is a video of what I am talking about.
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