Monday, April 29, 2013

Deadlifts


Warm up

Snatch
45x5-95x3-135x3

Speed 
135x3-225x2-315x2-405x2- 495x2x2x2x2

Max 
545x1-585x2-635x2-585x2-315x10

Started messing around with all the mew equipment 
Tire flips 4-500 pounds I think for 40ft

Superset kb swing/sit ups
70x25/bwx25

Broad jumps
96in-98in-98in-96in-98in

Tested myself at around a 20in vertical too. Not sure if that's good.

Sunday, April 28, 2013

Press pr video

My Overhead press video as promised.


Saturday, April 27, 2013

Press pr



Warm up
Strict press
45x5-95x5-135x3-155x3-185x3
Push press
205x3x3x3x3-225x2-245x2-275x2!-225x3-185x10
Floor press
225x10-275x8x8x8
Cable extension/db hammer curl
150x25/50x15-150x25/60x15-150x25/70x12
Hi row
90x20-180x20-270x15x8
Video of lift will be posted tomorrow. Until then...

Friday, April 26, 2013

Squats


Warm up

Speed
45x5-135x3-225x2-315x2-365x2-405x2-435x2x2x2-455x2

Max
495x2-545x2-585x2-495x2-405x5

Front squat
225x10 aborted

Sumo pulls
225x10x10x5-275x3x3x3


Tuesday, April 23, 2013

Bench


Warm up

Speed
45x10-95x5-135x3-185x3-225x3-275x2x2x2x2

Max
315x2-335x2-365x2-added slingshot-385x2-405x2-425x2

Floor press
225x10-275x9x5-225x10

Cable extensions/hammer curls
150x25/50x15-150x20/60x12
150x25/70x12

High row plate loaded
90x25-180x20-270x10

Friday, April 19, 2013

Sumo Deads Max

Warm up

Snatch
45x5-95x3-135x3

Speed sumo 
135x3-225x2-315x2x2-405x2x2x2x2-

Max sumo
455x2-switched to singles-495x1-545x1-585x1pr!-495x1-315x6w/long holds at top of last 2 

Db band good mornings ala Chris Duffin
75+2 mini bandsx20-100x10switched to 75sx10-75x15

Leg press
200x30-400x25x20

Crunches/sit ups
10/20-10/20-10/15


press


 Warm up

Strict press

45x5-95x5-135x3-185x3

Push press

205x3x3x3x3-225x3-245x3-265x3-225x3-185x10

Floor press

225x10-275x9x8x7

Cable extension/db hammer curl

150x25/50x15-150x25/60x15-150x25/70x12

Bent row

135x20-225x10 fuck this lol 

Monday, April 15, 2013

Squats pr


Warm up

Speed
45x5-135x5-225x2-315x2-365x2-405x2-435x2x2x2x2

Max
455x2-495x2-545x2-585x2PR!-495x2-405x5 pause squats

Seated Leg Curl
45x25added another 45x20-90x25x25

Misha sit ups s/s sit ups
45x15/BWx15-45x10/BWx15

Saturday, April 13, 2013

bench


Warm up

Speed
45x5-95x5-135x3-185x3-225x3-275x3x3x3x3

Max
295x3-315x3-335x2-365x2-added slingshot-385x2-405x2

Floor press
225x10-245x10-275x8x8

arm superset
cable extension/db curl
150x20/50x15-150x15/60x12-100x20/70x10

Face pull
60x10-100x15x15x15

Thursday, April 11, 2013

deadlifts


Warm up

Snatches
45x5-95x3-135x3

Speed
135x3-225x2 started mixing sumo, and conventional-315x2-405x2done mixing sumo-495x2x2x2x2

Max
545x2-585x2-635x2-585x2-495x5

Sit up kb swing superset
bwx25/60x20-25/20-25/20

Wednesday, April 10, 2013

deadlift ranking

Found out my 666 deadlift puts me at 47 on powerlifting watch's list for 275 raw. Pretty cool to be in the top 50.

Tuesday, April 9, 2013

Press


Warm up

strict press
45x5-95x5-135x3-185x3-205x3

Push press
205x3x3x3-225x3-245x3-265x3-225x3-185x10

Floor press
225x10x10x10x10

Monday, April 8, 2013

Squats


Warm up

Speed
45x5-135x3-225x3-315x2-405x2-435x2x2x2x2

Max
455x2-addwraps-495x2-545x2 -565x2-495x2-405x10

Ghrs
Bwx25x25x25x25 all triple paused

Laying leg curl
200x10x10

Sit ups
Bwx25x25

Friday, April 5, 2013

bench

Warm up

Speed
Barx5-95x5-135x3-185x3-225x3-275x3x3x3x3

Max
315x3-335x3-345x3

Floor press
225x10x10x10x10-275x5
All super set with pull ups.

Rope extensions/db hammer curl
150x20/50x15-150x12/60x10- 100x20/70x10
all non stop cause the gym was closing. Fucking cardio!

Tuesday, April 2, 2013

deadlifts

Warm up

Snatches
45x5-95x3-135x3

Speed deads
135x5-225x2-315x2-405x2-455x2-495x2x2x2x2

Max 545x2-585x2-605x1 horrible day I'm just burnt out from all the volume after a meet.
545x2-495x2 quit not hard I just have no more motivation.

Leg press
200x25x25x20

Sit ups
20-20-20