bigDman’s quest to states

Blast Strap Pushups
x25 30lbsx5 25lbsx5 15lbsx5 10lbsx5 bwx5
x22 30lbsx5 25lbsx5 15lbsx5 10lbsx5 bwx2
bwx22

11 Pull Up
20 Push Up
11 Pull Up
40 BW Squat
11 Pull Up
20 MB Slam
11 Pull Up
40 Windshield Wipers (no weight)
11 Pull Up
20 DB Swing 44lbs
11 Pull Up (from here on out are assisted by #2 band)
20 Burpee
11 Pull Up
40 (laying down) Knees to Elbows
11 Pull Up

total time: 11:48

Wow that was a lot of pull ups

Duration: 30 minutes

Deadlift from a deficit (about 3 or 4 inches)
135×5x1
225×3x1
295×1x1
365×1x1
385×1x1
415×1x1
435×1x1 (PR)
455×1x1 (PR) +45 lbs
465×0x1 Got it about half way up and hardcore back bend so i just droped it… Also tired from 455. I should have just jumped up to here

Pistols
bw+20lbsx8×2 PR

Ab Circuit

• Blast Strap Ab Roll Outx10×3
• Rotational Ab 35lbsx10×3
• Sprinter Sit Upsx10×3

video comming once my internet starts working

Updated

Standing Broad Jump
6 sets of 2 reps distances are both reps combined
done barefoot in grass
18 ft 2 in (feet slipped)
19 ft 7 in (PR)
19 ft 1 in
19 ft 5 in
18 ft 7 in (feet slipped)

COMPLEX
6 reps 60 sec rest, 5 reps 60 sec rest, 4 reps 60 sec rest, 3 reps 60 sec rest, 2 reps 60 sec rest, 1 reps 60 sec rest
95 lbs
Snatch Grip Dead
Snatch Pull
Upright Row
Power Snatch
Reverse lunge (reps per leg)
Push Jerk
Jump Squat

Duration: 40 mins

I decided that this complex would be better for an upper body day

video: http://www.youtube.com/watch?v=HA3jgi7RZf8

Foam Roller Bench Press
45×10x1
135×3x1
185×1x1
225×1x1
245×1x1
255×1x1 (real hard…
weird)
275×2x1 (PR) (real easy… weird)
285×1x1 (PR) (normal…. sweet)

Incline DB Bench
45×25x1 (PR)
55×20x1 (PR)

[SUPERSET]

Inverted Row
bw+10×10x3

Blast strap pushup (very deep and pause at the bottom)
bw+30×10x3

Duration: 50 mins.

Great Workout

Barbell Complex 6 circuits of 6 reps, then 5, 4, 3, 2, 1; 90 sec rest,
used 115 lbs
1. Deadlift
2. Romanian Deadlift
3. Bentover Row
4. Hang Clean
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning

Death….

didn’t get a good pre-workout meal

Bench
45×10x1
135×5x1
185×3x1
225×1x1
245×1x1 (PR)
275×0x1 MY REVERSAL STRENGTH SUCKSS!!!!!

Ultra Wide Grip Bench
185×10x3 (PR)

Chin Ups
bw+25×9x1 (PR) So close to my goal
bw+25×6x1
bwx12×1

Duration: 50 mins

very close to all my goals… I think I will hit them all

3 circuits 10 reps on each of the following exercises. 60 seconds rest between circuits

1. Prisoner Squat
2. Inclined Spiderman Push-up
3. Single-Leg RDL same side hand to floor
4. Single-Leg RDL opposite side hand to outside of supporting foot
5. Inverted Row
6. T-Push-up
7. Reverse Lunge w/Twist
8. OH Crossover Reverse Lunge
9. Cross-Body Mountain Climber
10. Mountain Climber

Time to complete each circuit
circuit 1: 3:15
Circuit 2: 3:01
Circuit 3: 3:13

High Box Squat (about 2 inches above parrellel)
45×10x1
135×5x1
225×1x1
275×1x1
295×1x1
325×1x1
365×1x1 (PR)
385×1x1 (PR)
415×1x1 (PR) pretty hard!

Seated Goodmornings
245×6x3 PR

ATG Highbar close stance squat
245×6x3 (PR)

Duration: 70 mins

This was after about 1-2 hours of wrestling. Not intense wrestling but wrestling none the less

Today i played in a lacrosse game
i busted open my eye….


yummy