RE Upper + Brick Shit House + Farmers Walks

Chin Ups 12 reps focusing on good technique

1a. Close Grip Floor Press w/ 65% x 40 reps

x18, 6, 7, 4, 5

1b. Face Pulls

4x12 w/ 25lbs, 30lbs -- 2 second hold at the 'top'

2. Strict DB Overhead

40x0, 50x6 & 40x4, 35x10

3. Lat Pull Downs

130 x 10, 140x8. 110x 8, 100x 10

4. Tri Pushdowns

60x15, 60x10, 40x30

5. Mini Brick Shit House x 3 circuits as fast as possible


8 push ups, 8 inverted rows, 15 yard farmers walk w/80lbs (tri's were fried... had trouble doing the push ups lol. Can you say W-E-A-K?)


So I was pissed... and decided to do farmers walks.

6. Farmers Walks

110 x 50 yards
100 x 50 yards
90 x 50 yards
80 x 50 yards

160lbs x 10 yards

ME Upper + RE Squat -- Floor Press, Box Squat, DB Bench, Rows

48" Seated Box Jump from Sunday--

1. Floor Press

180x4

205x1(wanted to go for 2)

190x4 





2. Box Squat (60%) x 50 reps

x many sets of 8, 5, 3

3. DB Bench


70x15, 80 x 10

4. Chest Supported Rows

35 x 10
45 x 10

5. Cable Row

100 x 10 x 3 sets

6. Plate Pushes (w/45lb plate)

x 8 sets of 25 yards (1 min rest)

Box Squats, Military Press and Chin ups

1. Parallel Box Squats (14")

Worked up to 315x1 and 335x1 (but I don't think this one counts because I thought I couldn't do it but looking at the video, I probably could have grinded it out lol)

Bar x 10
65 x 3
90 x 3
135 x 3
155 x 1
180 x 2
205 x 1
225 x 1
245 x 1

 245x1

270 x 1

 270x 1

295 x 1

 295 x 1

 
315 x 1

 315x1

335 x 1 ???? 

190x5
230x3
255x3
225x2








2. Military Press

100x3
110x3
125x5


3. Chin ups

8 sets of 3


4. Plate Pushes w/ 45lbs (20 yards)

6 trips (60 seconds rest)

ME Upper-- Pin Presses, DB Bench, Cable Rows, Plate Pushes

So... my training has been fucking stupid and shit lately. So I'm going back to my roots and going to one of the two guys who taught me how to train-- Nic Peterson (and Frank Yang).


Underloading ME lifts--

Lower:
Below parallel box squats
Front Squats
Deficit Deadlifts
Below parallel foam box squats
Fat Bar Deficit deadlifts
Front Box Squats below parallel
Front Foam Box Squats below parallel

Upper:

Pin Presses
Incline Bench
DB Bench
Floor Press
Military Press
Push Press


All for 2-5 rep maxes


Without further ado... today's session


1. Pin Presses

Worked up to 5RM @ 180-185lbs and then a 2RM @ 190-195lbs.

 190 x 2

2. DB Bench

50x10
60x10
80x10
60x10
50x10

 80x10

3. Seated Cable Rows

60x10

80x10

100x10

80x10

60x12-15 I forgot... lol

4. Some shrugs and pressdowns

50x10x3 sets (2 second hold at top with db's) shrugs

60x10

70x10

60x10

50x10

5. Plate Pushes w/ 45lbs x 20 yards

8 'sets' with 60 seconds rest.

ME Lower- Box Jumps Squats, Deadlifts,

1. Box Jumps

Worked up to 50" @ 215lbs bw.

2. Squats

Worked up to 315 x 2


3. Deadlifts

Worked up to 425 x 1

RE Upper-- Push Presses, Chin ups, db press, DB Snatch

1. Push Presses

135 x 2 sets of 10 and 1x5

2. 25 Chin ups

3. DB Overhead

Worked up to 70-80x3 per hand and then 55x8

4. DB Snatch

Worked up to PR 110 x 1

5. Neck work (Extension and flexion) 2x12

6. Plate pushes 20 yards x 4-5 (30 seconds rest)

Max Effort Upper-- CGBP, DB Bench, 50 Chins, KROC Rows

1. Close Grip Bench Press

Bar x 20
65x3
90x3
110x3
135x3 x 2 sets
155x2
180x5
190x5

2.  DB Bench 5x10

55x10
60x10
80x10
70x10
60x10

3. 50 Chins in sets of 5's and 3's

4. KROC rows

Worked up to 100lbs x 30 reps

--Did my right arm first today as an experiment. I'm not well conditioned enough... the set for my left arm was shitty as hell.

right arm x 30

left arm x 30

5.  Weighted hill walks

Carried my 185lb brother up a 35 yard hill x 5 times

Squats, Bench, Rows

1. Squats


Worked up to 315, tried 360 for fun but failed-- probably because of the deads on Sunday


2. Bench

Worked up to 205x3


3.  Kroc Rows

130x20

Squats, Deadlifts, DB Bench

1. Light Squats

I think I went up to 155lbs x 5 because I felt like shit today


2. Deadlifts

270x3
315x3
360x3
405x1
450x1

360x3 (me) -- I think 5-6 months ago this was my 1RM.

450x1 Kim

450 x 1 (me)

3. DB Bench

60 x 10
80 x 9
80 x 5

Squats, Bench, moreeee squats

1. Squats

190 x 5
230 2 x4
270 2 x 3
315 5 x 2

315 x 2 (1st set)

  315 x 2 (5th set)

2. Bench Press 

110 x 5

135 x 4

155 x 2 x 3

190 x 6 x 2

 190x2 (1st set)

190x2(6th set)

3. Squats

210 x 3

250 x 3

290 x 4 x 3

4. 7 sets of 2 chins

5. Hill sprints

8 x 30 yard hill sprints in 5 minutes

Sheiko Week 1, Day 3: Bench Press and Squats + conditioning

1. Close Grip Bench Press

110 x 5
135 x 5
155 x 4
170 x 2 sets of 3
180 x 2 sets of 2
170 x 2 sets of 3
155 x 4
135 x 6
110 x 8

180 x 2 (1st set)

180 x 2 (2nd set)

2. Squat

180 x 5
215 x 2 sets of 4
250 x 2 sets of 3
270 x 5 sets of 3

1st set 270 x 3

5th set 270 x 3

3. Chin ups 11 sets of 2

4. 1 arm db rows

70 x 8
100 x 8
130 x 10
100 x 8 or 10 (I can't remember...)
100 x 12

left arm 130 x 10

right arm 130 x 10

5. Plate pushes w/ 45lbs

5 rounds of 20 yards

6. Some chest work that made me feel like a douche

45lbs x 10
60lbs x 10
80lbs x 10
55lbs x 10
50lbs x 10

something like that...

Walking

Will start walking 5-7 days a week from now on-- preferably before breakfast. 

Walked for 30 minutes today and then ran a few flights of stairs.