16in BB Rack Pulls
135 x 10
225 x 8
315 x 5
add belt
405 x 3
455 x 2
505 x 5
One Arm DB Rows
110 x 6L, x 6R
145 x 6L, x 6R
165 x 6L, x 6R
Hanging Leg Raises
bw x 10
bw x 10
bw x 12
Foam rolling
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Thread: A New Beginning
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11-12-2012, 04:12 PM #1051
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11-14-2012, 05:36 PM #1052
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11-15-2012, 03:53 PM #1053
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11-26-2012, 04:51 PM #1054
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11-28-2012, 05:13 PM #1055
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11-30-2012, 04:36 PM #1056
Week 1 Day 3 - 11/30/12 Dynamic Pressing
BB Flat Bench
45 x 20
95 x 10
135 x 8
185 x 8
135 + 50lbs chains x 3
135 + 100lbs chains x 3
135 + 135lbs chains x 2
135 + 155lbs chains x 2 x 4
Circus DB Clean and Press
60 x 3l, x 3r
60 x 3l, x 3r
100 x 1l, x 1r
113 x 1l, x 1r
113 x 1l, x 1r
113 x 1l, x 1r
113 x 1l, x 1r
123 x 2l, x 1r
Hanging Leg Raises
bw x 10 x 3
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12-03-2012, 03:41 PM #1057
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12-05-2012, 04:40 PM #1058
Week 2 Day 2 - 12/5/12 Pressing
2.25" Axle Jerks
70 x 8 strict
70 x 5 jerks
120 x 3 strict, x 3 jerks
160 x 3 strict, x 3 jerks
190 x 3 jerks
210 x 2 jerks
230 x 2 jerks
250 x 2 jerks
230 x 5 jerks
230 x 5 jerks
Seated DB Cleans ssw/ Hanging Leg Raises
25's x 10, bw x 11
25's x 10, bw x 11
25's x 10, bw x 11
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12-07-2012, 04:30 PM #1059
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12-10-2012, 05:06 PM #1060
Week 3 Day 1 - 12/10/12 Pressing
Flat BB Bench
45 x 12
95 x 8
135 x 7
185 x 5
225 x 4
255 x 4
185 + double looped red bands x 2
205 + "" x 2 x 6- 90 secs rest
Circus DB
60 x 2 strict, x 1jerk-left and right
100 x 3 jerks left and right
113 x 1l, x 1r
125 x 1l, x 1r
135 x 1l
135 x 1l, x 1r
135 x 1l, x 1r
113 x 3l, x 3r
Ab Wheel
x 10
x 10
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12-12-2012, 04:54 PM #1061
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12-17-2012, 03:46 PM #1062
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12-17-2012, 03:52 PM #1063
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12-18-2012, 04:01 PM #1064
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12-18-2012, 04:06 PM #1065
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12-22-2012, 07:32 PM #1066
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12-22-2012, 08:52 PM #1067
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12-27-2012, 02:13 PM #1068
Week 5 Day 1 - Dynamic Pressing 12/27/12
Flat Paused BB Bench
45 x 15
95 x 8
135 x 5
185 x 5
225 x 5
155 + double looped super minis x 2
185 + "" x 2
205 + "" x 2 x 5- 90 secs rest
Circus DB Clean and Press
60 x 1c, x 3 strict l, x same right
100 x 1c, x 2 p l, x 1c, x 2p r
113 x 2c, x 2p l, x 2c, x 2p r
135 x 1c, x 1p r, x 1c, x 1p l- barely
145 x 1c, x 1p r
125 x 3c, x 3p l, x 3c, x 3p r
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12-28-2012, 03:43 PM #1069
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01-02-2013, 05:33 PM #1070
Week 6 Day 1 - 1/2/13 Pressing
BB Push Press
45 x 10 overhead squats
45 x 10 strict
95 x 4, x 4 strict
135 x 3, x 3 strict
185 x 3
225 x 3
235 x 3
245 x 1
225 x 3
*I had zero energy, felt horrible all workout
Incline DB Bench Press
60's x 6
80's x 6
90's x 6
100's x 6, 70's x 6
Hanging Leg Raises
bw x 10
bw x 11
bw x 12
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01-05-2013, 04:49 PM #1071
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01-07-2013, 03:28 PM #1072
Week 7 Day 1 - 1/7/13 Pressing
Found out I have viral bronchitis.......explains the shortness of breath and lethargy
Paused Close Grip Bench
45 x 10
45 x 10
95 x 8
135 x 6
185 x 4
225 x 4
255 x 4
265 x 3
add 3 board
275 x 2
4 board
275 x 4
12in Log Clean and Press
90 x 1c, x 5p
90 x 1c, 3 jerks
140 x 1c, 3 jerks
160 x 1c, 3 jerks
180 x 1c, 2 jerks
180 x 1c, 2 jerks
180 x 1c, 2 jerks
180 x 1c, 2 jerks
Ab Wheel
bw x 10 x 2
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01-10-2013, 02:24 PM #1073
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01-11-2013, 06:08 PM #1074
Week 7 Day 3 - 1/11/13 Pressing
Circus DB
warm up, strict:
30 x 8l, x 8r
40 x 8l, x 8r
60 x 5l, x 5r
clean once and press
60 x 3l, x 3r
100 x 3l, x 3r
clean and press each rep
113 x 2l, x 2r
125 x 1l, x 1r
135 x 1l, x 1r
135 x 1l, x 1r
135 x 1l, x 1r
140 x 1l, x 1r
113 x 4l, x 4r
DB Overhead Extensions ssw/ Hanging Leg Raises
80 x 10, bw x 10
100 x 8, bw x 11
105 x 7, bw x 12
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01-14-2013, 05:06 PM #1075
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01-16-2013, 05:54 PM #1076
Week 8 Day 2 - 1/16/13 Pressing
12in Log Strict Press
90 x 8
110 x 5
140 x 5
160 x 5
100 + 50lbs chain x 1
100 + 100lbs chains x 2
100 + 122lbs chains x 1
100 + 122lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 2
100 + 122lbs chains x 1
Close Grip Paused Bench Press
45 x 10
135 x 5
185 x 5
205 x 5
225 x 7
Prowler Push- recovery on legs
75 x 150ft
165 x 75ft
275 x 75ft
385 x 75ft
Ab Wheel
bw x 10
bw x 10
bw x 12
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01-23-2013, 04:41 PM #1077
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01-25-2013, 03:51 PM #1078
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01-28-2013, 02:43 PM #1079
Week 1 Day 1 - 1/28/13 Speed Deads
Speed Deads
45 x 10
135 x 8
225 x 5
135 + double looped superminis x 3
185 + "" x 3
225 + " "x 2
225 + "" x 1 x 11- 30 secs rest
Stiff Leg One Leg DB Dead Lifts
50's x 10 L, x 10 R
40's x 10 L, x 10 R
*Glutes and hips smoked
Standing Cable Crunches
108 x 10
120 x 10
120 x 10
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01-30-2013, 02:51 PM #1080
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