strength training redux.

Nothing special about our workout tonight besides doing dips on the power rack with olympics bars.

Seated Swiss Bar Press - Overhead:
125x8x1
145x7x1
145x8x1
165x8x1

Pull Down:
165x10x4

Dips:
BWx8x1
BWx10x1
BW+70x6x1

Hammer Curls:
50x8x3

Rear Lat Fly - Rope:
20x10x3

1 Arm Row - Rhomboid:
45x10x3

Duration: 90 minutes

My legs felt a little fatigued this morning from our prowler workout last night but I was still up to train with Chris. I downed a Spike beforehand, not knowing what was in store for me…10×10 - 100 reps on the squat rack!

Oh, I’m also down another 3lbs today, that makes 10lbs total in the last 3 weeks!

squats barbell - ATG:
205×10x10

duchaine calf step up:
40×10x4

roughly 60 - 120 seconds of rest between sets for squats

Duration: 90 minutes

i had a quick massage and adjustment tonight at the chiro before i trained. the massage broke up some scar tissue and adhesion in my injured hamstring; it was painful but i know it will help.

i met chris at for some upper body training - we started off with a dynamic exercise and then did some intensification work. we finished things off with some accessory work. i hope that we get some nice weather on friday because we’re planning a conditioning workout with the sled and prowler on friday afternoon. i am down 7lbs as of this morning…

swiss bar press with chains(reps done with speed!):
215x3x8

flat bench press with 3 board:
315x6x1
335x6x1
355x6x1
365x5x1

pronated barbell row:
235x9x3

trap 3 with cable:
25x10x3

external rotation:
25x10x3

Duration: 100 minutes

i was going to hold off on training today because of my hamstring but it felt pretty good when i woke up. i called up idriz and went met up at xsport. nice and heavy for a sunday afternoon! i’m down about 4lbs this week!

flat bench press:
135x10x1
225x10x1
275x8x1
315x5x1
335x5x1
345x3x1
225x10x1

lying dumbell row - chest supported:
85x8x3
85x10x1
90x9x1

lat pulldown - wide grip:
180x10x1
200x10x1
220x8x1

hammer strength - iso shoulder press:
180x10x1
270x8x1
360x7x1

hammer curls:
40x10x3

tricept extension with rope:
70x10x1
80x10x1
90x10x1

Duration: 120 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

chris was feeling better today and we were able to train together at GB. i missed everyone last week and it was good to get back in the dungeon. i almost ready to start training jiu-jitsu with these guys; looks like a lot of fun! i know i trained upper body last friday but i wanted to get back on track for chris’ sake tonight…

incline bench press barbell - 3 second eccentric/2 second pause:
225x6x1
245x5x1
265x5x1
275x6x1
295x4x1

inverted rows on elite rings:
BWx8x3
BWx10x1

perfect push-up with black band:
Black Band + BWx10x3

face pulls:
150x15x3

hammer curls:
40x12x3

band pushdowns:
Green BandxAMPx3

carbed up this weekend and felt a great pump tonight!

Duration: 120 minutes

chris is still down with the flu, hope he shakes it off soon - the weather is coming around in chicago and it will soon be time for strongman camp!

anyways, pat joined me at the logan square xsport this afternoon for another session. we went earlier to avoid the congestion and idiots that start to filter in around 5pm.

we got in some heavy bench pressing and dumbbell rows - 6+ sets. then we finished it off with some lat pulldowns, tricep pushdowns, and rotator cuff rotations. i pushed the issue with some supine seated dumbbell presess and nearly puked on my last set. i’ve started dieting and am following the ‘anabolic diet’ which is basically a 5 day carb restricted diet (mon - fri) and then a weekend re-feed. it was my first week and im fighting through the carb depletion — i’m supposed to really kill it on fridays to prep for the re-feed on saturday…i think i accomplished this because i was crushed afterwards and am still reeling at 10pm.

flat bench press - barbell:
135x10x1
225x8x1
275x5x1
295x5x1
315x5x1
335x5x1
365x2x1
315x5x1

dumbbell row - chest supported:
70x10x1
75x10x1
80x10x1
85x10x1
85x8x1
85x9x1

lat pulldown - to chest:
185x10x1
200x10x1
220x10x1

tricep cable pushdown - rope:
85x10x1
95x10x1
105x10x1

rotator cuff external rotation:
15x10x3

seated dumbbell press - supinated:
85x10x1
105x6x1

Duration: 90 minutes

chris was sick tonight so i called pat to see if he’d be up for training tonight at xsport. i dont think he was at first but agreed to meet me. we trained front/back squats and some RLDLs. good times! i picked up a new belt this past weekend and am still breaking it in…pat had to help me get it off afterwards…

Front Barbell Squats - ATG:
225×6x1
255×6x1
275×6x1*** new PR
275×5x1

Back Barbell Squats - ATG:
225×8x1
255×6x1
275×6x1
275×6x1

Romanian Deadlifts:
275×10x3

Duration: 70 minutes

i am back from my roadtrip to KC for my dad’s wedding reception. it was a great time and i didnt really mind the 20 hrs+ of driving! i missed training on friday and was eager to get back into the gym today.

swiss bar flat bench press with chains:
235x5x1
255x5x1
265x5x1
275x5x1

inverted row on rings:
BWx8x3

supinated dumbbel press:
65x12x3

face pull:
120x12x3

band pull apart:
RedxAMPx3

rack pull deadlift - 2″ below knee:
405x8x1
455x8x1

Duration: 100 minutes

another round of snatch grip deadlifts to destroy my lower back! i increased the weight and the sets this week - i’m pleased! however, i was really fried and sore after they were completed. i did some restorative/grip work and called it a night

snatch grip deadlifts:
385x5x1
375x6x1
375x6x1
375x6x1
375x4x1

sledgehammer grip work:
Sldgex10x3

Band pushdown:
GreenxAMPx3

Duration: 100 minutes