30th June 2013: No belt training - Squats

Video: http://www.youtube.com/watch?v=NGeC1M2JI0Q

1. Squats

Bar x 10 x 2 sets
135lbs x 5
195lbs x 5
225lbs x 5
255lbs x 12
270lbs x 1
315lbs x 1 x 2 sets
335lbs x 1 (Beltless PR)

2. Klokov Press (3x5)

Bar x 10
75lbs x 5
85lbs x 5
95lbs x 5

3. Snatch Grip Stiff Legs

Bar x 10
135lbs x 6
195lbs x 5
225lbs x 5
255lbs x 5

4. Barbell Curls

60lbs x 8 x 2 sets

5. Lat Pulldowns (Supinated grip)

120lbs x 10 x 2 sets

6. Seated Calf Raises

90lbs x 12 x 2 sets

20th June 2013: Squats

Video: http://youtu.be/aIaamPdUX_0

1. Squats

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 1
225lbs x 1
270lbs x 1
315lbs x 1
335lbs x 1
360lbs x 1
295lbs x 5 x 3 sets

2. Pause Squats

270lbs x 2 x 3 sets

3. Incline Bench Press

Bar x 10
135lbs x 5
155lbs x 1
180lbs x 1
185lbs x 1
155lbs x 5 x 3 sets

4. Seated Behind the Neck Press

Bar x 10
65lbs x 10
90lbs x 8 x 2 sets

5. Lat Pulldowns (Supinated grip)

100lbs x 12
150lbs x 8 x 2 sets

6. Seated Calf Raises

65lbs x 12 x 2 sets

Meet Prep 31st May 2013: Heavy Squats

Video: http://youtu.be/M0uhek3jcSk

1. Squat

Bar x 10 x 2 sets
135lbs x 5
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 1
335lbs x 1
360lbs x 1 (Bodyweight PR)

2. Good Mornings

90lbs x 8
115lbs x 8
135lbs x 8

3. Leg Press (Deadlift stance)

200lbs x 20
240lbs x 20
300lbs x 20

4. DB Incline Bench

55lbs x 8,8,8,12

5. Chest Flyes

20lbs x 15 x 3 sets

Meet Prep 28th May 2013: Reverse Grip Bench + Squats (Brother)

Video: http://www.youtube.com/watch?v=KK4K4EkBxX0


1. Reverse Grip Bench Press

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 1
180lbs x 4 x 2 sets
155lbs x 4 x 4 sets

2. Incline Bench

115lbs x 8 x 2 sets (30 seconds rest)

3. Chest Supported Rows

45lbs x 15
55lbs x 15
65lbs x 10
90lbs x 8


Brother's Squat session:

1. Squats

Bar x 10 x 2 sets
135lbs x 1
225lbs x 1
245lbs x 1
270lbs x 1
315lbs x 1
335lbs x 1
360lbs x 1
405lbs x 1
335lbs x 8
315lbs x 5

Meet Prep 26th May 2013: Deadlifts

http://youtu.be/L4Vp94W9gZU

1. Deficit Deadlifts

135lbs x 5
225lbs x 3
270lbs x 1
295lbs x 5
340lbs x 3
380lbs x 4

2. 3.5" Block Pulls

315lbs x 5
335lbs x 5
360lbs x 3

3. Elevated Stiff Legs

135lbs x 8
225lbs x 10
315lbs x 4

Meet Prep 24th May 2013: Squats + Incline Bench

http://youtu.be/e4Vcg3QlqEI


1. Squats

Bar x 10 x 2 sets
135lbs x 5
180lbs x 3 x 2 sets
225lbs x 3
260lbs x 5
295lbs x 3
335lbs x 3 (PR)
270lbs x 10

2. Incline Bench

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 1
180lbs x 1
135lbs x 5
145lbs x 3
165lbs x 3

*The rack I used was shitty and whenever I pressed straight up, the bar would hit the J-hooks so I decided to move to the other rack.

115lbs x 10 x 4 sets

3.Weighted Pull Ups

20lbs x 6 x 2 sets
BW x 6

Meet Prep 21st May 2013: Max Effort Bench

1. Reverse Grip Bench Press

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 3
Close Grip warm up to 180lbs x 1 and 180lbs x 3

Reverse Grip Bench Press : 180lbs x 3

135lbs x 10 x 2 sets
115lbs x 10 x 3 sets

2. Lat Pulldowns

100lbs x 10
150lbs x 10
140lbs x 10
130lbs x 10
120lbs x 10
110lbs x 10

3. Triceps Pushdowns

50lbs x 20 x 5 sets (Total 100 reps)

4. Cable Bicep Curls

35lbs x 10, 8

Video: http://youtu.be/GxruubAI_P0