My log

[Papa John Kicks]

I guess I will keep a log here too!

03-25-11

Squat w/green bands (ten 200 @ top, 150 @ bottom)
55x5
145x3
235x2
295x2
325x2x3
345x1
added knee wraps
375x2 pr

ghr-4x10
green band ham curls-2x10
v-grip pulldowns-3x10

[Papa John Kicks]

03-27-11

incline bench
135x5
185x5
225x5

bench w/slingshot
225x10
225x12
225x15
225x20

pullovers
2 plates-3x20

rope pushdowns
90x20, 3 sets

tri. ext.
70x20, 3 sets

pulldowns
100x20
110x20
120x20

kb side raises
25x10, 3 sets

db curls w/fat gripz
35x10, 3 sets

seated curl
60x20, 3 sets

GSB Member
Raw Lifter @ 198

[Papa John Kicks]

03-28-11

3 inch deficit pulls
45x2
135x2
225x2
315x2
365x1
405x1
455x1
495x1
545x0

ssb gm's-3x12
ssb lunges-2x50yds
ab pulldowns-3x20

felt like **** and trained like ****, nuff said.

[Papa John Kicks]

03-30-11

bench off 2board
45x10
95x10
135x5
185x5
225x5
275x5
315x3
365x1
385x1
405x1 pr

greenband pulldowns-3x20
skull crushers-3x10
kb shoulder raises-3x10
kb curls-3x10

[Papa John Kicks]

4-1-11 DELOAD

leg press-10 plates
5 sets of 10

leg ext.-150, 3x20

leg curl-150, 3x20

db walking lunges
100 yards

[Papa John Kicks]

4-3-11 de upper

speed bench with chains(70lbs)
135x3x3
155x3x3
175x3x3
added slingshot
175x20
225x12x2

hammer press-4 plates
3x12

pullovers-2 plates
3x20

rev one arm pushdowns
3x20

seated curls
3x20

cable rope upright rows
3x20

[Papa John Kicks]

4-4-11

speed pulls w/ purple bands
135x5
225x3
315x1x6

cambered bar gm's
155x5
205x5x2
245x5

ghr
3x10

csr
2x10

[Papa John Kicks]

4-6-11

cambered bar bench/3 board/+ monster mini's
barx5
95x5
135x5
185x5
225x5
245x5
275x5
295x1

close grip floor presses
135x10
225x10
275x10

cable pushdowns
3x20

purple band pushdowns
3x20

pulldowns
3x20

ankle wt side raises
1x100

pullups
1x25

kb curls
3x10

Kind of took it easy today and just did reps. Everything is feeling good and I liked how the weight was moving.

[Papa John Kicks]

04-8-11

squats w/green bands
55x5x2
145x3
235x2
285x2
325x2
345x1
355x1
395x1

added knee wraps on the last one just to get used to them before the meet.

[Papa John Kicks]

Guerrilla Squad Barbell Classic Meet Results


BWT. @ 198

Squat
1st attempt –505lbs (good) PR
2nd attempt–535lbs(good) PR
3rd attempt –550lbs (miss)

Bench Press
1st attempt – 375lbs (good)
2nd attempt –395lbs(good) PR
3rd attempt – 405lbs(good) PR

Deadlift
1st attempt – 500lbs (good)
2nd attempt – 535lbs(good) PR
3rd attempt – 550lbs (good) PR

Total – 1490lbs – RAW ELITE!!!!

[Papa John Kicks]

Been out a while. Going to start posting again as i get ready for the spf pro/am in SC.

[Papa John Kicks]

Block pulls w/quaded mini's
135x5
225x5
315x5
435x1 (lost grip)
Took off the bands
435x5

Speed sumo pulls
225x5x4
Concentrated on sitting back keeping my back erect and staying explosive

Ssb goodmornings
135x10x3

Shrugs
225x20x2
315x20x2

Ghr
50 reps
Abs

[Papa John Kicks]

Bench

45x10
95x5
135x5
205x5
255x5
300x5
205x10x4

upright rows
100x20x3

tricep ext
35'sx20x3

This was just a light session. Didn't have a lot of time and really just wanted to get my blood pumping.

[Papa John Kicks]

Squat
135x5
225x5
315x5
365x5
405x5
455x5 pr

ghr
100 reps

pulldowns
100 reps

abs

[Papa John Kicks]

military press
45x5
70x5
135x5
155x5
170x10

speed bench
185x3x10

pushdowns
100 reps

side/front/rear delt raises
35'sx10 each

[Papa John Kicks]

Deadlift
135x5x2(sumo)
205x5(sumo)
315x5(sumo)
365x5(conv)
405x5(conv)
460x5(conv) pr
285x10x5(conv)

hanging leg raises
50 reps

[Papa John Kicks]

Bench Press
135x5
185x5
205x5
255x5
300x5
320x5

Incline Bench Press
205x10x5!

Band pull aparts
5 sets of 5 (held 5th rep on each set for 5 seconds)

Skull crushers
100lbs, 100 reps

Upright rows (wide grip)
60 reps

[Papa John Kicks]

Squats off 12inch box
barx5
135x5
225x3
315x3
365x3
405x3
475x3

ssb squats
225x10, 5 sets

band leg curls
50 reps

ab pulldowns
50 reps

[Papa John Kicks]

bench
barx20
135x5
225x3
275x3
315x3
340x7

c-grip bench off 3 board w/short monster mini's
225x5x5

pushdowns
20x10
40x10
60x10
80x10x2
60x10
40x10
20x10
I do these off the lat pulldown machine and it really pushes the lactic acid out and blows your triceps up!

skull crushers
100x20x3

pulldowns
110x10x4
also added reg mini's to this

shrugs
315x20x2

[Papa John Kicks]

Deadlift, sumo
135x5
225x3
315x3
put on a single ply deadlift suit here just to try it. Bastard was to small in the legs tho and could not get it on all the way. None the less I tried it out anyway. lol
405x1
500x1
585xmiss- got it up really easy then the bar got stuck on my leg fat! I took it off threw it acroos the room and cussed gear. So back to raw!!
500x4 PR conv.

GHR
50 reps

SSB goodmornings
135x10x3

abs

[Papa John Kicks]

Bench
barx20
95x10
135x5
275x3
315x3
added 2 board
335x2
365x2
385x5 pr

Floor press w/fat bar
135x10
225x10
275x8
335x8

Green band pull downs
100 reps

CSR
3 plates, 5 sets of 15

Used mini bands to work rotaor cuff
3x10

Band pull aparts
5x5
held each one for a pause

[Papa John Kicks]

9/2/2012

block pulls
135x6
225x6
315x6
365x6
405x6
455x6
475x6 pr

snatch grip block pull
275x20

[Papa John Kicks]

bench w/fat bar
135x5
225x5
275x5
315x5x2
325x5
335x5
345x5

football bar bench
225x20x3

military press
135x10x2
155x8

band pulldowns
4 sets of 15

side raises
100 reps, used 10lb plates

abs

[Papa John Kicks]

Squats w/200lbs chains
55x2
145x2
255x2
280x2x6

ssb good mornings
155x10x3

one leg glute raise on rev hyper
3x12

ab pulldowns
3x15

40lbs kb one leg lunges
3x10

[Papa John Kicks]

Floor press w/80lb chains
barx5
135x5
185x2
225x2
275x2
315x2
340x2 pr

Buffalo bar bench
145x8
195x8
235x8

Skull Crushers
100x20x3

Band pushdowns
100 reps

Chest supported rows
3 plates, 6 sets of 10

[Papa John Kicks]

Speed pulls w/quaded mini's
135x5
225x2
295x1x8

Deadlift stance ssb squats (no belt, no hands)
155x8
245x8
265x8
300x8

DB def round overs (80lb db.s)
3x8

GHR
40 reps

Abs
40 reps

[Papa John Kicks]

squat
315x5x5

leg press
6 plates x 10x3

Leg curls
3x20

Kb swings
60 reps

Pulldowns
3x12

Abs
60 reps

Decided to deload. That is all.

[Papa John Kicks]

Bench
barx10
095x10
135x5
185x2
245x2
295x2
335x2
370x2
added titan ram
405x2
425x2 pr
435x1 pr

Green band pushdown
100 reps

DB bradford press
4x10

Bamboo bar press
3x15

Fat bar curls
100 reps


Went into this workout unsure if I was going to even bench 225. Both pecs and my left shoulder were bothering me a bit, decided just to play it off feel. Corey and Brandon told to take my grip out a bit and give that a try and that made a real difference today. I was able to take more pressure off my pecs and squeeze my lats together more. Really happy with how the day turned out considering how I felt coming in. Even hit two pr's and everyone else in the group hit huge pr's as well.

[Papa John Kicks]

3in block pulls using reg power bar
135x5
225x5
315x5
405x5
485x5 pr

SSB squats-no hands
155x8
245x8
305x8

DB def roundovers
100's x10x2

Abs

Purdy good day, went 100% raw and didn't use a belt.

[Papa John Kicks]

Bench using fat bar and orange strong bands (200@top)
barx5
095x5
135x5
185x5
225x5
245x5
added ram
275x5

Military press
135x10
185x10x2

C-grip fat bar bench
225x25, 2 sets
used reactive slingshot

KB shoulder work
50 reps