strength training redux.

Felt a little sluggish today b/c I didnt eat enough throughout the day. I was out in the burbs for work and missed a few meals.

Bench Press - Flat with Barbell:
285x8x1
290x6x2

Inverted Rows on Elite Rings:
BWx10x2
BWx8x1

V-Bar Dips in Power Rack:
BWx10x1
BWx15x1

Elite Rings Pull Ups - Assisted:
Blk Bandx5x2

Hammer Curls - Fat Gripz:
40x10x2

Band Pull Apart:
Blk Bandx25x2

Rear Lat Flys:
20x15x2

BJJ(60 minute BJJ class):
XxXx1

Duration: 150 minutes

took a nice 45 min nap this afternoon before i trained too bad i woke up late and had to rush around to make it up to the school on time. i tend to do this more often lately and need to be better about it…anyways, had a good workout and bjj was a repeat of last night.

overhand deadlifts:
275x2x8

good morning - barbell:
135x8x1
185x8x1
195x8x1

lunge on box:
30x8x1

lunge on box:
15x10x1

lunge on box:
20x10x1

standing calf raise- duchaine:
40x10x3

Bjj:
XxXx1

Duration: 120 minutes

I know that I was supposed to take it easy this week but we got some huge news. Chris submitted a few of our strongman videos to EliteFTS for their ‘Prowler Flu’ contest and ended winning! We (Chris & I) have been invited to train with Dave Tate and his crew at the upcoming Underground Strength Session on July 18th. I am so excited and have to get my sh*t together! We’re going to hit it hard for the next 6-8 weeks to get as strong as possible!

Floor Press - Swiss Bar:
265x5x1
315x3x1
350x1x1 (PR)

Rotator Bar - Bent Over Row:
190x15x3

JM Press - Rotator Bar:
160x15x1
180x15x2

Fat Bar Dumbbell Curls:
30x10x3

Elite Rings Push-ups:
BWx12x2

Trap 3 with Cable & Rope:
17.5x10x2

Duration: 90 minutes

I’m definitely overtrained this week. I need to take a few days off from the weights. I feel horrible.

Speed Deadlifts:
275x2x8

Back Extension on GHR:
12x10x3

Duchaine Calf:
40x10x3

Duration: 60 minutes

I took a few days off from training this week to recover…i was also traveling for work, so it worked out well. i met eddie and chris at GB on Friday evening for a full body conditioning circuit. the goal was to conpletely deplete all glycogen prior to my carb up this weekend.

GHR - Assisted Concentrics:
BWx8x1

Back Extension - 3 Second Pause:
BW+12lb med ballx10x2

Front Foot Elevated Squats with Cable:
50x10x3

Rotator Bar Rows:
100x20x3

Hanging Garhammer Raise:
BWx8x3

Pike Up:
12lb Med Ballx8x3

Swiss Bar Bench Press:
225x10x3

Fat Bar Cable Curl:
50x10x3

Minimal Rest Between Exercises

Duration: 90 minutes

Chris and I spent the afternoon picking up a Glute Ham Raise from the PPC in Northfield. I think he got a great deal on it and was excited to use it tonight.

Deadlift - barbell:
275×3x8

Glute Ham Raise:
BWx4×4

Front Foot Elevated Squats with Cable:
60×10x3

Back Extension with 3 Second Hold:
12×10x3

Duration: 90 minutes

Chris suggested we do a deload/restorative session today after our sprint work on Tuesday. I felt ok but had some sore hamstrings after some brutal ART. After we trained at GB, I had a flag football game with my college buddies. I am really sticking to my diet and held off on any beers afterwards. The scale doesnt seem to be moving yet but I’m confident that it will soon…

speed deadlifts:
315×2x7
315×4x1

barbell squat with chains:
225×2x3
275×2x5

pronated wrist curls:
25×12x3

supinated wrist curls:
50×12x3

Duration: 90 minutes

Nice deload workout; feeling really good despite a nagging headache the entire day. I am currently taking a butt-load of supplements; here is the overview:

-Kudzu: 2 caps 2x/day (morning/evening); to clean out my liver
-Fish Oil: the miracle supplement…4 tablespoons/day which works out to about 24 grams of EPA/DHA
-Chelated Magnesium: 4 caps/day before bed
-Curcumin: 2 caps with each meal; 6-8/day
-Plant Enzymes: 5 caps with each meal; 25-30/day
-Glutamine: 45 grams/day
-Protein: 100+ grams a day in shakes and another 150 grams in food
-Ashwagandha/Holy Basil: 2-4 caps before bed to help me relax
-BCAAs (Xtend): 4 scoops during training
-Vasocharge: No2 product, 2 scoops pre workout

I am trying to keep very basic at this point and focusing on repairing my digestive system at the moment. I will drop the plant enzymes and curcumin in another week. I’ll keep the fish oil and other supps in place though; they are definitely staples!

Squats - ATG with Chains:
185×2x8

Romanian Deadlift:
225×10x1
275×8x2

Gorsha Squat:
BWx8×3
BWx8×3

Calf Raise:
135×10x3

Duration: 70 minutes

Snow is still coming down like crazy but I made it to GB this morning.

Incline Press - barbell(Omni Grip (3xNarrow, 3xMid, 2xWide) with Chains):
165x2x8

JM Press - EZ Bar:
135x8x1
155x10x1
175x10x1
185x10x1

Inverted Rows(With Elite Rings hanging from Power Rack):
BWx6x3

Med Ball Push Ups(Ball under each hand, going deep):
BWx10x3

Band Tricep Pushdown:
PurplexAMPx1
BlackxAMPx2

Rotator Cuff:
Blue Tubex12x3

Duration: 60 minutes