Suffocation Reverse Grip Pause Bench

I imagine that the barbell = the problems and issues in my life. As I lift the bar and face the many problems (in life), the bar tries to suffocate and crush me (as the bar is paused on my chest). I channel all my inner strength to conquer the weight (and problems) and push through.


1. Suffocation Reverse Grip Paused Bench

180lbs x 1 x 16 sets (60 seconds)

2. Pull Ups

BWx11, 4, 4

3. Push Ups

BW x 25, 25, 12, 10, 10, 10, 10 - Total 102 reps

4. Machine Chest Work

55lbs x 10 x 3 sets
65lb x 10 x 1 set

5. Face Pulls

35lbs x 10 x 3 sets
40lbs x 10 x 1 set

6a. Barbell Curls

45lbs x 20 x 1 set
45lbs x 10 x 1 set

6b. Tricep Pushdowns

65lbs x 10
40lbs x 10 (Rope)
65lbs x 10

Snatch Grip Explosion Deadlifts

I imagine that motherfucking cunt at work is right in between my glutes (right between the ass/butt crack). In an effort to trap this cunt, I must deadlift the weight up, contract and squeeze so he gets crushed.


As this despicable cunt gets more annoying each week-- this is associated with the lower rest periods and heavier weight progression I put myself through-- I must work harder to keep the cunt trapped.

Ladies and Gentlemen, Snatch Grip Explosion Deadlifts.


1. Snatch Grip Deadlift

315lbs x 1 x 10 sets (60 seconds)

2. Leg Press

300lbs x 10
400lbs x 10
400lbs x 10

3.  4 x 10 Calves

Bruised Ribs Rows

New Training Phase:

Bruised Ribs Rows-

A Barbell Row 'variation' where one visualizes that their ribs = that douchebag at work and then proceeds to violently attack their ribs in an effort to hurt and bruise that motherfucker.

This motherfucker becomes more and more annoying each week (as the weight grows heavier)... therefore you have to get stronger and pull more violently each week to conquer and defeat this devil.


1. Bruised Ribs Rows (90 seconds rest)

205lbs x 3 x 12 sets

2. Barbell Curls

65lbs x 10 x 5 sets


3. Seated Cable Rows

100lbs x 10
100lbs x 10
140lbs x 6
100lbs x 8 (2 second hold at top)
80lbs x 8 (5 second hold at top)

Strict Press

1A. Strict Press  (As many as possible in 20 minutes)

110lbs x 5 x 6 sets
110lbs x 3 x 3 sets
110lbs x 1
110lbs x 3

1B. Pull Ups (Stopped after these sets)

BW x 5 x 5 sets
BW x 3 x 1 set


2. Push Ups

50 reps (20,10,10,10)

Squat

1. Squats (20 minutes)

270lbs x 1 x 11 sets

215lbs x 3 x 3 sets

2. Leg Press

200lbs x 10
300lbs x 10
400lbs x 10
300lbs x 20

3.  Stiff Leg Deadlifts

205lbs x 6
205lbs x 6
225lbs x 10

4. Calf Raises

180lbs x 12,12,10,10

Reverse Grip Bench Press

1. Reverse Grip Bench Press

135x3
155x3
180x4
135x10

2. Push Ups

2 sets x 25 reps
5 sets x 10 reps

3. Machine Chest work

55lbs x 10
60lbs x 8
55lbs x 12
55lbs x 15
55lbs x 12


4. Seated Cable Rows

100lbs x 12
120lbs x 10
120lbs x 8
100lbs x10

5. Barbell Biceps Curls superset with Dumbbell Triceps Extension

60lbs x 8 x 2 sets

Deadlifts

1. Deadlifts

240x3
270x3
315x10

2. Front Squats

135lbs x 10 x 5 sets

3. Standing Calf Raises

160lbs x 10 x 5 sets

4. Pull Ups (20 seconds rest)

Rest Pause x 10, 3, 2 = 15 reps

Barbell Rows

1. Barbell Rows

140x3
160x3
180x10
135x10

2. Hammer Strength Row

90lbs x 10
130lbs x 10

3. Hammer Strength High Row

90lbs x 10
130lbs x 10

4. Cable Rows

100lbs x 15
80lbs x 10 (Hold at top)

5. Bicep Curls

65lbs x 10
65lbs x 8
55lbs x 10

Clean & Press + Pull Ups

1. Clean & Press (Clean for every rep)

70lbs x 5
90lbs x 5
100lbs x 8

2. Pull Ups

5 sets of 6 reps

3. Seated DB Press

35lbs x 10
55lbs x 10
45lbs x 7
65lbs x 10 Barbell Strict Press

4. DB Lateral Raises

20lbs x 10
15lbs x 10
15lbs x 15

5. Machine Overhead Presses

Not sure what it read but let's say 60lbs x 8 x 2 sets and a set of 5.

Squats

1. Squats

180lbs x 5
205lbs x 5
230lbs x 5

2. Stiff Leg Deadlifts

180lbs x 10 x 5 sets

Zi Siong's Blog

Check out my friend Zi Siong's training blog. This motherfucker pulls 405lbs @ 140lbs.


http://zstraining.blogspot.com/

Reverse Grip Bench Press

1. Reverse Grip Bench Press

135lbs x 8
180lbs x 4
180lbs x 3
155lbs x 8
135lbs x 10

2. Incline Press Machine

100lbs x 10
120lbs x 8
100lbs x 10

3. Push Ups

BW x 10 x 3 sets
BW x 8 x 1 set close grip

4. Barbell Skull Crusher

45lbs x 10 x 1 set
55lbs x 10 x 1 set

Deadlift

1. Deadlift

315x2
360x2
360x4
360x2
315x2 Snatch Grip Deadlift

 

Note: Realized I made another mistake in the video lol. Straight Leg Deadlift 12 reps. Not 10 reps. 

2. Leg Press

200x15
300x15
320x15

3. Straight Leg Deadlift

135x12
180x12
135x12

Training Summary over the past 3 days

Sunday--


1. Squats

250lbs x 3 x 5 sets 90 seconds rest


Felt like crap so cut the session short and went home





Monday--

1. Reverse Bench

145lbs x 10

2. Push Ups

BW x 20
BW x 20
BW x 10




Tuesday --


1. Barbell Rows

225lbs x 2
205lbs x 3
225lbs x 1

135lbs x 5
155lbs x 5
170lbs x 10

2. Chin Ups

BW x 7
BW x 5
BW x 5

Reverse Grip Bench Press + Pull Ups

1. Reverse Grip Bench Press

180lbs x 3 x 1 set

180lbs x 2 x 9 sets (60 seconds rest for 5 sets, 2-3 minutes for the final 4 sets)

180lbs x 1 x 2 sets

2. Weighted Pull Ups

35lbs x 1 x 10 sets (40 seconds rest)

3. Seated Cable Rows

100lbs x 10 x 3 sets & 120lbs x 10 x 1 set w/ the 'bar' that looks like a W or a U lol.

100lbs x 2 sets w/ neutral close grip bar

Barbell Rows

1a. Barbell Rows

180lbs x 4 x 12 sets (90 seconds rest)

1b. Calves

110lbs x 12 x 2 sets
110lbs x 10 x 5 sets

2. Push Ups

20 regular push ups
10 fist push ups
10 close grip push ups
10 regular push ups

3. Barbell Curls

50lbs x 10
65lbs x 10 x 2 sets

4.  Neck

Neck extensions - 45lbs x 20, 45lbs x 20+ (lost count)

Neck bridges 2 sets of 1 minute +

Deadlifts (Yes, again) + Pull Ups + Neck

1. Deadlifts (Did them again because my brother and George were doing them)


No warm up
315lbs x 8
360lbs x 1
385lbs x 1


Note: Really just messed around after this.

2. Weighted Pull Ups

35lbs x 1 x 5 sets  (60 seconds)
BW x 8
10lbs x 3 x 2 sets
Dead hang x 3

Note: I messed up again. On one of the weighted pull up clips, it should read 10lbs x 3 x 2 sets.

3. Neck Extensions and some neck work


Neck extensions 45lbs x 20 x 2 sets

Some Neck Bridges

Marathon: Squats + Strict Press + Reverse Grip Bench + Snatch Grip Deadlift

1. Squats

250lbs x 3 x 8 sets (90 seconds rest)

2. Strict Press (Spread throughout the session)

125lbs x 5 x 6 sets

3. Reverse Grip Bench Press

165lbs x 2 x 10 sets (60 seconds rest)

4. Snatch Grip Deadlift

295lbs x 1 x 10 sets (60 seconds rest)

Video Note: Just realized I messed up the text for the video above. The first strict press is set number 5 for 5 reps w/ 125lbs.


Note: Really didn't wanna fit all these exercises in one day but I can't train on Sunday. I still have to do weighted pull ups tonight.