strength training redux.

feeling good…week off from work!

Squats - Barbell:
365x1x1
385x1x1
400x1x1 (PR)
300x5x2

GHR - Assisted:
BWx8x4

Elite Rings - Pull Ups:
BW
Blk Bandx6x1
BW
Blk Bandx6x1
BW
Blk Bandx5x1
BW
Blk Bandx5x1
BW
Blk Bandx4x1

Ab Wheel:
BWx8x3

Pull Thru:
130x12x3

BJJ:
XxXx1

Duration: 150 minutes

I’ve been busy these past few weeks and need to catch up on blogging my workouts. Tonight was a great workout and BJJ training. Chris used some stuff from Tate’s Stronger Phase 2. My dad is in town and came up with me to the school. I also hit 405 on the bench!

2-Board Bench Press:
315x1x1
365x1x1
385x1x1
405x1x1
300x5x1
300x5x1

Rotator Bar Tricep Extension from Floor:
110x8x2
130x6x1
130x3x1

Inverted Row with Chains:
+35x8x3
+35x7x1

Face Pulls:
100x15x3

BJJ(60 min class…tons of sparring at the end):
xxxx1

Duration: 180 minutes

Squat Barbell:
275x5x1

Squat Barbell:
315x3x1

Squat Barbell:
365x1x1

Squat Barbell:
315x5x1

Squat Barbell:
365x3x1

Squat Barbell:
385x1x1

GHR:
BWx8x3

Calf Raise:
45x12x3

BJJ(60 min class):
xxxx1

Duration: 150 minutes

Swiss Bar Bench Press with Chains:
195x3x8

Bench Press Lockout with Bands:
315x6x1
365x6x1
365x4x1

Duration: 45 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

Trained upper body tonight and took a 30 min break before BJJ class. I’m feeling good…my appetite has increased a ton for some reason but I’m keeping it clean and sticking to protein/veggies.

Flat Bench:
225×8x1
275×5x1
315×5x1
295×5x1

Elite Rings - Inverted Rows:
BWx10×4

Incline Dumbbell Pres:
65 +blk bandx15×1
65 +blk bandx25×1
65 +blk bandx21×1

Neutral Grip Pull up:
Green Bandx8×1
Blk Bandx8×2

Fat Gripz Hammer Curl:
30×10x3

Band Pull Apart:
Blk Bandx25×3

Rear Lat Flys:
20×15x3

BJJ(60 min class):
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 needed Monday evening off from training; I had 4 straight days of training/Jiu-jitsu and couldnt do it.

I felt great tonight and got through this grinder of a work. I made some solid improvements in poundage and volumes.

Swiss Bar Floor Press - Wave:
245x5x1
295x3x1
335x1x1
255x5x1
305x3x1
345x1x1 (PR)

Rotator Bar Bent Over Row:
190x12x1
190x10x3

Rotator Bar JM Press:
145x10x3

Dumbbell Hammer Curl:
40x10x3

Elite Rings Pushups:
BWx14x1
BWx12x1
BWx10x1

Trap 3 - Rope/Cable:
15x10x3

Duration: 90 minutes

I dont really know what you call our training methodology tonight but it was effective. I’m tired.

Squats - Barbell:
135x10x1
225x10x1
275x5x1
315x5x1
275x9x1

Leg Curl - Machine:
100x12x1
110x12x1
120x12x1

Front Foot Elevated Split Squat - Cable:
30x10x1
35x10x1
40x10x1

Back Extensions:
25x10x3

Seated Calf Raise - machine:
180x10x3

Duration: 90 minutes

I was feeling pretty out of it tonight. I didnt sleep well the night before and I was dragging ass. I felt better once we were done training. I had football game at 930 and we won. Really bad storms last night in Chicago!

Floor Press - Swiss Bar:
225x5x1
275x3x1
315x1x1
245x5x1
295x3x1
335x1x1

Rotator Bar Rows:
160x12x1
170x12x1
180x12x1
190x12x1

JM Press - barbell:
140x10x3

Hammer Curls - Dumbbells:
40x10x3

Elite Rings Pushups:
BWxAMPx3

Trap 3 Cable:
15x8x3

Duration: 90 minutes