Wednesday, May 15, 2019

Dynamic Effort Deadlift Day

Gym Temp: 50°
Music: As They Sleep, Dynasty

Warm up w/ Kettlebell Swings

Dynamic Effort Deadlifts (on 1" deficit, for speed, wearing Inzer briefs, 45 seconds rest between sets)
135 x 3
225 x 2
315 x 1
340 x 1, 1, 1, 1, 1, 1, 1, 1 - quick!

Leg Press
245 + bands x 10 + 20 calf presses
445 + bands x 10 + 15 calf presses
645 + bands x 10 + 10 calf presses
785 + bands x 10

Leg Curl
100 x 8
140 x 8, 8

Shoulder Surgery Soon!

Monday, May 13, 2019

Accessory Day....again.

Gym Temp: 55°
Music: As I Lay Dying, The Powerless Rise

Warm up w/ Kettlebell Snatches and Halos....ouch!

Frame Carry
60 x 50'
260 x 50'
460 x 50'
500 x 50'

Rope Cable Triceps Extensions
120 x 20

Hammer Curls
30s x 20

Grippers
HG100 x 10
HG100 x 10 inverted
HG150 x 6
HG150 x 6 inverted
HG200 x 4 attempts left hand, 5 right hand
HG200 x 4 attempts inverted both hands

Low Volume Week, shoulder is in worst pain ever. Just trying to do something...………..

Max Effort Squat Day

Gym Temp: 50°
Music: War of Ages, Eternal

Warm up w/ Goblet Squats

Squats (still using Top Squat attachment, can't get shoulder behind bar)
135 x 6
225 x 5
315 x 3
405 x 2
455 x 1 - barely got it, was like a 10 second squat, strength is down a good 100 lbs. ???????????????????????????????????????

Reverse Hyper-extensions
150 x 15

Low Volume Week.

Saturday, May 11, 2019

Accessory Day

Gym Temp: 45°
Music: Sleeping Giant, Sons of Thunder

Warm up w/ Kettlebell Swings

Sled Drags
Forward 190 x 100', 100'
Backward 190 x 100', 100'

Dumbbell Shrugs (3 second hold at top)
55s x 15
75s x 15, 15, 15

Alternating Dumbbell Curls
25s x 10
45s x 10, 10

V-bar Cable Triceps Extensions
120 x 15
170 x 15, 15



Wednesday, May 8, 2019

Dynamic Effort Deadlift Day

Gym Temp: 60°
Music: August Burns Red, Messengers

Warm up w/ Kettlebell Swings

Dynamic Effort Deadlift (using a 1" deficit, about 45 seconds rest between sets, for speed, wearing Inzer Groove Briefs)
135 x 3
225 x 2
315 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - Quick!

Leg Press
245 + bands x 12 + 15 calf presses
445 + bands x 12 + 15 calf presses
645 + bands x 12 + 10 calf presses
735 + bands x 12

Leg Curl
100 x 6
150 x 6, 5, 5

Monday, May 6, 2019

Accessory/Arm Day

Gym Temp: 55°
Music: Death Therapy, The Storm Before the Calm

Warm up w/ Kettlebell Snatches and Halos

2" Handle Farmers Walk (weight per hand)
110 x 100'
235 x 25', 25', 50', 50', 50'

Ab Wheel 3 sets

Rope Cable Triceps Extensions
90 x 15
130 x 15, 15

Hammer Curl
25s x 15
35s x 15, 15

Grippers
HG100 x 10, 10 inverted
HG150 x 6, 6 inverted
HG200 x 3 attempts left hand, 6 full reps right hand
HG200 x 3 attempts inverted left hand, 2 full inverted reps right hand

Sunday, May 5, 2019

Max Effort Squat Day

Gym Temp: 50°
Music: Darkness Divided, Written in Blood

Warm up w/ Goblet Squats

High Box Squats (to a box about 3" above parallel, wearing Titan Suit Bottoms and Yellowjacket Knee Sleeves)
135 x 6
225 x 5
315 x 3
405 x 2
455 x 1
500 x 1
545 x 1
580 x 1 - at least I beat last week.

Romanian Deadlifts
135 x 5
225 x 5
315 x 5
365 x 5
390 x 5

Reverse Hyper-extensions
260 x10, 10