The Testosterone Three do Collegiate Nationals

[Nom Z]

Originally Posted by TheIronOwl

30lbs and 3 years of not running will do that to you.

Fatty McFat.

[TheIronOwl]

AM

Power Snatch:
40x5
60x3
70x1
75x0,0

70 came up real easy, I'm not sure what happened with the 75. Move on.

Snatch Grip DL From Boxes (Below Knee):
60x10
80x5
100x3
120x3
140x3x3

PM

Squat:
Add Rev LB
70x2x10
110x5
150x5
180x5
200x5
Remove LB, switch to high bar
70x10
140x3x3

Just switched things up a bit. Sadly I think that's the heaviest I've ever high bar squatted even though it was relatively light.

Light Pause Floor Press:
barx10
60x10
80x5
100x3x3

Hamstring/Glutes:
1-Leg Bosu curl x10, Bosu Hip bridge x10
Seated LB Leg curl x10, Hip bridge from box x15

[LessThanLuke]

I always squat high bar. You mad?

[squat220]

Shirted Bench-
135x10 225x5 275x5 315x5
add shirt
365x4
425x3x2
515x2x2
525x1
545x1

Dips-
BWx6x3
45x6x2

Rev Ab Squat-
135x10 225x5
add rev band
315x5
405x5
add suit bottoms
485x4
add belt
565x3x2
645x3
add high box
645x3x3

Fat Bar Shrugg/ Static Hold
135xfailurex5

[TheIronOwl]

AM

Treadmill Intervals:
10% incline, 10mph
10x15s
60s rest

2 min rest

10% incline, 10 mph
10x15s
45 sec rest

PM

Chins:
bwx10
50x5
110x3x5

Rest paused. 1 rep every 15 sec.

Neck:
25x2x10 F
45lbsx2x10 B
Towelx2x10 R/L
Isometric
15x8x20s B/L/R/F

Inverted row:
bwx10
MBx10
LBx8
LB+MBx2x6

Standing Triple Jump:
4x8m goal (2 out of 4)

2 Left lead, 2 Right lead.

Bounding:
2x20m for contact time
2x20m for distance

[TheIronOwl]

Square Cone Drill:
4 sets clockwise
4 sets counterclockwise

5m by 5m square. sprint forward, lateral shuffle, backpedal, lateral shuffle. 1 set = 3 trips.
2 sets for each were done carrying a rugby ball out of curiosity.

Ab Circuit:
Rev GHR crunch 20kgx10
Hanging leg raise x10
Russian Twist 18lbsx50
2 sets

[TheIronOwl]

The day didn't start out so well, but definitely ended on a good note. I'd like to dedicate today workout to this **** who's been ****ing with my head since I got up here. She said today that I always seem mad, which I'm tired of being told....you want to see anger? I'll show you anger lol. I had an intensity in the gym I haven't seen in months; maybe I should keep her around just to keep me pissed.

Song of the day:



AM

Hang Clean:
40x5
60x3
80x3
90x6x2

The sets got steadily better til the last set when I got greedy.

Front Squat:
110x3x3

Harder than they should have been, but done nonetheless.

PM

DL:
bar complex x A lot
70x10
120x5
170x3
Add Velocity
200x5
210x5
220x5
230x5

Really ****ing psyched about this. That's only a little over 40lbs less than my meet PR....must be doing something right.

OH Press:
40x5
60x3
80x1
92.5x3x2

Once again great sets that make me feel awesome about my progress and programming.

GHR:
Position 6
BWx3x5

[squat220]

Deficit Dead- Raw/ Beltless
295x3
365x3
425x2x3

Raw Bench-
205x5
245x5
285x5x2
305x4x3

Suit Deadlift-
295x5
365x4
add suit bottoms
425x3
add loose belt
475x2
tight belt
495x2x3
515x1

[TheIronOwl]

Been about 2 months since I got up here, so I'll chronicle my progress so far:

Before
BW - 80.9(178)
Squat - 190(418)x1 w/ belt and convict sleeves
Bench - 145(319)x1 with bounce and help
DL - 250(550)x1 barely, if at all
Strict OH Press - 85(187)x1

Now
BW - 85(187)
Squat - 185(407)x3x1 & 170 (374)x6x3 no belt or sleeves
Bench - 145(319)x3x2 & 150(330)x3x1 paused
DL - 230(506)x5 each rep reset
Strict OH Press - 92.5(204)x3x2 & 95(209)x3x1

Makes me feel amazing when I write it out like that. Lets keep the ball rollin' here brahs.

[jjh04f]

great progress see you when you come back from the frozen tundra

[TheIronOwl]

Really hard sessions yesterday, so I took it relatively easy today.

Cheat Pullups:
bwx25,18,12

Least amount of sets with 1 min rest between to 55.

Band Prone Row Isometrics:
LBx5x10s

LB doubled under the prone row, then pulled to full contraction and held.

Neck:
20x2x20s BF

Isometrics.

BB Squat Jump:
40x3x3

[TheIronOwl]

Power Clean:
40x5
60x3
80x2
90x1
100x1
105x1
110x1
115x1
120x0
100x4x2

Pretty happy with that.

Treadmill Intervals:
Free Tread 10% incline 5x5s push sprint 25s rest
Landminesx20
1min rest
Repeat 2x

This is set up with one of the giant Woodway treadmills we have here. For the bobsledders they attached a bar across the treadmill for them to push on. If you remove the safety magnet, the belt is free, so obviously you can get a sled pushing practice on the treadmill.

Did about 3 cycles in the sauna which felt pretty good.

[TheIronOwl]

Skipped my AM session today, felt I could get some good from the extra rest.

Squat:
Add Rev LB
70x2x10
110x5
150x5
180x5
215x3x3

Belted. Using this exercise in my next 4 week cycle.

Pause Bench:
barx10
70x10
100x5
130x1
142.5x3 (Heavier than I wanted. Drop)
140x3 (Still too heavy. Drop)
137.5x3

Also feeling out the proper percentages for bench in this cycle.

Thought about doing more, but my running session is going to destroy me tomorrow morning.

Here's basically my split and percentages. Only focusing on the first 4 weeks for now, the next four will be a slightly different exercise selection. Obviously adjustments will be made during.

[LessThanLuke]

Looks good.

[TheIronOwl]

I wanted to get my running done in the morning, but my sleeping patterns aren't back to where I want them. Once that happens I'll get my morning sessions going again.

Inverted Row:
BWx10
LBx5
LB+MBx5
LB+2MBx3x5

1-Arm Lat Pulldown:
100x10
110x8
120x6

Each arm.

Double Broad Jump:
4x6-7m

Treadmill Intervals:
10x15s @ 11mph, 10% grade, 60s rest
3 min rest
10x15s @ 11mph, 10% grade, 45s rest

These were a lot easier than last time, even with the increase in speed.

[TheIronOwl]

Ab/Footwork Supersets:
GHR Crunch BWx25
Jump Rope x100 skips
2 sets

18lbs Med Ball - Russian twist with crunch x15
Jump Rope x100 skips
2 sets

Rev Crunch x15
Toe Taps (Floor to Platform) x1 min
2 sets

20 min bike real slow and easy. 3 Sauna cycles.

[TheIronOwl]

Gonna stop bothering listing my warmup sets.

Song of the day:



AM

Snatch From Boxes (Mid Thigh):
70x3x2

RDL:
120x3x5

Real slow and controlled with strict form.

PM

DL:
235x4x2

Moderately difficult, but I also didn't take as long of rest periods as I usually do.

OH Press:
95x3x2

I had an awkward walk out and catch after the first rep, so I missed the second rep of the first set.

[TheIronOwl]

Rope Climb:
Climb to top, slide down
10 pulls up, 10 descend pulls
Hold to failure

All arms, didn't use my legs, except on the slide down. That was an interesting change of pace, but that **** got all over me. Feels like pin pricks all over my stomach and legs where the rope touched. Fail.

Band Face Pull:
ABx2x10 1 band per hand
ABx2x10 per hand

Depth Vertical:
BW+barx4x3

Running intervals:
3 min run, 1 min walk

Don't remember how long I went, just until I couldn't handle the shin splints anymore.

2 sauna cycles.

[TheIronOwl]

I'm doing a lot of cleans and snatches from boxes lately because i have a beastly scab on my right shin that I want to heal up.

Clean From Boxes (Below Knee):
110x4x1

Missed #3.

Dips to Plyo Pushup:
25x10 to 3 PP with eccentric
40x2x10 to 3 PP with eccentric

Zercher Lung Pickup:
60x3x10

Read about this in one of my training books, figured I'd give it a whirl...pretty good stuff.



REST

Intervals:
Empty Sled
5x20m @ 90% sprint to sled walk for rest
5x20m @ 90% sprint to backward sled walk for rest
5x40m @ 80% walk back for rest

One sauna cycle.

[LessThanLuke]

Strong music. Wales ftw! Amirite?

[squat220]

Yesterday

Raw Bench
205x5
245x4
285xx3x2
325x3x3

Raw Squat
265x5
315x4
365x3
405x2x4

Today

Raw Conv Rack pull- at knee/beltless
345x4
405x4
465x3x2
525x3x5

O/H Press
95x10
135x5
165x5x3

Raw Deficit Dead-beltless
315x3
365x3
405x2x3

[TheIronOwl]

Absolutely horrible day at work today. Shut off the lights and blasted whatever metal I could find as loud as I could.

Squat:
Add Rev LB
70x2x10
110x5
150x5
180x5
222.5x3x3

Pretty difficult, but manageable .

CG Pin Press:
60x10
80x5
100x5
120x5
130x5
140x5
150x5

Didn't have a spotter today, so did what I could. I'll jump back on my program sets next week.

Box Snatch Pulls:
60x3
80x3
100x3
110x3

Wanted 3x3 but I was so drained from the day by then I settled for one set.

[TheIronOwl]

From yesterday:

Treadmill Intervals:
10x15s @ 12mph, 10% grade, 60s rest
5 min rest
10x15s @ 12mph, 10% grade, 60s rest

Those were pretty hard, the speed started getting to me.

So yesterday I noticed my left triceps was pretty sore and slightly swollen so I decided to take some time off, then I woke up this morning and my left shoulder was bothering me. I said **** it, I'm just going to take the week off from lifting and focus on running to give my upper body some rest.

[Nom Z]

Originally Posted by squat220

Yesterday

U have exactly 220 reps...MIND BLOWN

[TheIronOwl]

Enjoyed the week of rest, it was badly needed. Shoulder was still a bit iffy so I'm going to push back my pressing to Wed and Sat.

Rev LB Squat:
215x6x3

Not too bad.

Box Snatch Pulls:
100x3x3

Lowest box, one down from last week.

GHR:
BWx2x5 Pin 4

Glute Bridges:
Lx10, Bothx10, Rx10
2 sets

[TheIronOwl]

Forgot I was going to go see my family for thanksgiving so these last 2 weeks have been **** for training. Lifted Wed before I left and got back last night and lifted this afternoon. I'm heading to Buffalo today to go see the Dolphins/Bills game.

Wed

Neutral Grip Pullups:
BWx7x10

1 min rest between sets. I'm still sore form this ****.

Paused Floor Press:
Worked up to 130x3

This was pretty easy, but I'm still babying my shoulder and tri..

Bent Over Row:
90x3x10

The pullups and these made me feel like **** all week.

Today

Cleans:
105x4x2

Pretty ugly, but done nonetheless.

Box Jump:
48x6x2

Included one build-up step. Surprisingly easy.

Decline Sit-up:
barx4x10

[TheIronOwl]

I'm just having poor luck these last few weeks. My grandmother in Ohio passed away late Saturday night, therefor I'm flying to Ohio from Wed-Fri...life goes on.

AM

Hang Snatch:
50x5x3

These weeren't hard, just focusing on form. I really enjoy the exercise though; it's helping me to feel more comfortable dropping under the bar.

Snatch DL From Knee:
160x3

Once again easy, not doing anything too retarded.

PM

Light High Bar Squat:
140x3x5

Konstantin Press (a.k.a Paused CGBP):
120x3x5

Shoulder and tri feel relatively good.

[TheIronOwl]

Got back from Ohio last night and ended up getting pretty shwasted with some of the people here, but that didn't seem to affect me to much during training.

Cleans:
90x5
100x5
105x5

I kind of like the higher rep cleans, it lets me breakdown my form and usually I get a real solid 3rd rep.

Squat Jerk:
60x3
80x3
90x3

Just feeling out the shoulder.

Jerk Drives:
120x1
140x1
160x1

90 Deg Hypers:
100x3x10

After today I should be able to get back to my normal training schedule. Snatches and light squats Mon.

[TheIronOwl]

My training got interrupted by friends wanting to play volleyball. I agreed thinking it would be like 30 min...ended up being 2 hours....****ers.

Hang Snatch:
65x4x2

Strong learning curve. I really enjoy this exercise. I'm teaching myself to drop deeper and deeper every time I do them. 100kg snatch here I come.

CGBP:
135x3x3

2nd Session

Light Squat:
160x3x3

These were a lot harder than I would have wanted on account of the ****in volleyball. On the other hand I made an interesting observation: I've always done my low bar squats with a thumbless grip, but since adding in my oly lifts and high bar squats I can get a pretty narrow thumbed grip for squats. Feels good man.

Hip Bridges:
10kgx10 both legs
10kgx10 per leg

Rev Hyper:
0x3x20

Help loosen everything up a bit.