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

Meet Prep 19th May 2013: Deadlifts

1. Deficit Deadlifts

135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 1
335lbs x 8

2. 3" Block Pulls

380lbs x 3 x 2 sets

3. Light High Bar Olympic Squats

Bar x 10
135lbs x 8
180lbs x 8 x 3 sets

4a. EZ Bar Curls

45lbs x 10
65lbs x 10 x 2 sets
65lbs x 12

4b. Leg Curls

50lbs x 10
60lbs x 10
70lbs x 10

5. Back Raises

1 easy set of 20 (BW)

Video:  http://youtu.be/Dqv-McH9M6E

17th May 2013: Close Grip Bench + Squats + Deadlifts

1. Close Grip Bench

Bar x 10 x 2 sets
100lbs x 5
120lbs x 5
140lbs x 4
150lbs x 3 x 2 sets
180lbs x 1 x 2 sets
150lbs x 3 x 2 sets
140lbs x 4
120lbs x 6
100lbs x 8

2. Squats

Bar x 10
135lbs x 5
180lbs x 5
225lbs x 4 x 2 sets
260lbs x 3 x 2 sets
315lbs x 1 x 4 sets
295lbs x 2
285lbs x 5
245lbs x 5
215lbs x 5
190lbs x 5

3.Deadlifts

135lbs x 2
180lbs x2
225lbs x 2
270lbs x 2
315 x 5

4. Heavy Face Pulls

Worked up to 3 sets of 8 with 50-60lbs


Video:

Meet Prep 16th May 2013: Light Squats + Bench Press

1. Light Squats

Bar x 10 x 2 sets
135 x 8
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 1
280lbs x 5

Note: Back felt like shit probably because I wasn't 100% after all the deadlifts I did on Tuesday.

2. Bench Press

Bar x 10 x 2 sets
90lbs x 5
120lbs x 5
135lbs x 5
155lbs x 8
135lbs x 10
135lbs x 6, 5 (Feet up on bench)

3. BB Incline Bench

90lbs x 10
115lbs x 10, 8, 8

4. Neutral Grip Pull Ups

BW x 6
BW x 16
BW x 5

http://www.youtube.com/watch?v=unnJqKiIIH0

Meet Prep 14th May 2013: Deadlifts + Press

Note: I really need to do something about my deadlift form - my hips are shooting up way too quickly and I'm not setting up properly.

1. Deficit Deads

135 x 5
190 x 3
245 x 3
295 x 3 x 2 sets
335 x 2 x 3 sets

2. Deadlift

225lbs x 4
270lbs x 4
305lbs x 4 x 2 sets
380lbs x 2 x 2 sets
380lbs x 6


3. Press

Bar x 10
90lbs x 5
105lbs x 5
120lbs x 8
90lbs x 8, 10, 5

http://youtu.be/xHMYQaPRIuU

Meet Prep - 12th May 2013: Bench Press + Squats

Preparing for a powerlifting competition in August.

1. Bench Press

Bar x 10 x 2 sets
100lbs x 5
120lbs x 4 x 2 sets
140lbs x 3 x 2 sets
155lbs x 3 x 5 sets

2. Squats

Bar x 10 x 2 sets
135lbs x 5, 3
180lbs x 5
225lbs x 5 x 2 sets
280lbs x 4 x 5 sets (Belt)

3. Bench Press

Bar x 10 x 2 sets
100lbs x 5
120lbs x 5
140lbs x 4 x 4 sets

4. Neutral Grip Pull Up

BW x 10, 6, 6 (45 seconds rest)

5. Chest Supported Rows

45lbs x 15
Drop Set 90lbs x 10, 80lbs x 6, 65lbs x 6, 45lbs x 10

Video: http://youtu.be/R8hPB72LJp8

9th May 2013: Squat + Close Grip Bench

1. Squat

Bar x 10 x 2
135lbs x 5
180lbs x 1
225lbs x 1 x 3 sets
270lbs x 1 x 2 sets
315lbs x 1
345lbs x 1
315lbs x 1

2. Close Grip Bench

Bar x 10
90lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5
180lbs x 1 x 2 sets
155lbs x 5
135lbs x 10
115lbs x 12
135lbs x 5
135lbs x 5
135lbs x 4

3. DB Incline Bench

45lbs x 10
40lbs x 10
65lbs x 5
40lbs x 8
45lbs x 8

4a. Upright Rows

60lbs x 15, 50lbs x 15 x 2 or 3 sets (I don't remember lol)

4b. Chest Supported Rows

55lbs x 10
65lbs x 10
55lbs x 15 x 2 sets

7th May 2013: Overhead Press + Squats + Deficit RDLs

1. Overhead Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 3,3,8

*Surgically repaired right arm feels a lot better.

2. Squats

Bar x 10
135lbs x 5
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 2 x 7 sets

3. 3" Deficit RDLs

Worked up to 225lbs x 3 x 5 sets

4. Upright Rows

45lbs x 15
50lbs x 15
55lbs x 15

5th May 2013: Deadlifts + Overhead Press

1. Military Press

18 Total reps w/ 115lbs

*Widened my grip- surgically repaired right arm felt less shaky

2. Deadlifts

135lbs x 5
180lbs x 3
225lbs x 1
245lbs x 5
280lbs x 4
335lbs x 3
370lbs x 2
410lbs x 1
425lbs x 1
450lbs x 1

3a. Deadlifts

260lbs x 5 x 10 sets

3b. Klokov Press

65lbs x 5 x 10 sets

2nd May 2013: Squats

1. Squats

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 5
215lbs x 4
250lbs x 3
275lbs x 2
315lbs x 1
325lbs x 1
335lbs x 1 x 2 sets

2. Pause Squats

275lbs x 3 x 2 sets

3. Leg Press

200lbs x 10
300lbs x 10
400lbs x 8
500lbs x 8

4. Leg Extensions

50lbs x 20
60lbs x 20
80lbs x 20 x 2 sets

5. Farmer's Walk

100lbs x around gym
80lbs x around gym
85lbs x around gym

30th April 2013: Hang Cleans + Farmer's Walk

1. Hang Clean (Warm Up)

Bar x 10
90lbs x 5
135lbs x 1
155lbs x 1
180lbs x 1
120lbs x 3
135lbs x 3
155lbs x 3

* Probably not gonna do these again next week as they seem to hurt my surgically repaired right arm.

2. Front Squats

Worked up to 230lbs x 3

3. Farmer's Walks

80lbs x around gym
100lbs x around gym
120lbs x around gym
145lbs x shorter trip
167lbs x shorter trip

4. Neck Harness

45lbs x 30 reps (Extensions)
20lbs x 30 (Flexion)
10lbs x 10 x 3 sets (Flexion)

5. Seated Calf Raises

45lbs x 30 x 3 sets (Short rest periods between sets)

28th April 2013: Squat + Klokov Press

1. Squat

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 3
225lbs x 1
270lbs x 1
295lbs x 1
*Belt on*
315lbs x 1
325lbs x 3,1

2. Klokov Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 4, 2
90lbs x 7
75lbs x 7,10

3. Neutral Grip Chins

BW x 8 x 5 sets

4. Lateral Raises

20lbs x 15
15lbs x 15

25th April 2013: Squats + Light Bench - My Squat sucks!

1. Squats

Bar x 10
95lbs x 5
135lbs x 5
180lbs x 5
225lbs x 5
255lbs x 5
295lbs x 7 (PR)
225lbs x 12


2. Reverse Grip Bench Press

Bar x 15
90lbs x 3
115lbs x 3
140lbs x 3
155lbs x 8
115lbs x 20,8,4 (RP)


3. Lat Pulldowns

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

*Focused on slow eccentric

23rd April 2013: Snatch Grip Behind the Neck Press + Weighted Pull Ups

1. Deadlift warm up (no belt)

Jumped straight into

315lbs x 1
360lbs x 1
405lbs x 1

2. Snatch Grip Behind the Neck Press

Bar x 10
65lbs x 10
75lbs x 8
115lbs x 2,2,1
105lbs x 3,2,2

3. Weighted Pull Ups

10lbs x 5
20lbs x 4
35lbs x 3
45lbs x 2
55lbs x 1

BW x 15

4. 1 Arm DB Clean & Press

35lbs x 5
40lbs x 5
45lbs x 5
50lbs x 5
55lbs x 3

5a. EZ Bar Curls

65lbs x 8 x 3 sets

5b. DB triceps extensions

55lbs x 8 x 3 sets