ME Upper + RE Lower + Farmers Walks

1. Incline Bench Press

Worked up to 185 x 2, then 195 x 2

 185 x 2

 195 x 2 (shit form lol)

2. Foam Box Squats (12" box + foam)

225 x 6
225 x 4

and then all the way up to 30 reps

 225 x 6 Box squats

Kim worked up to 365lbs @ 185lbs body weight -- free squat -- that's 1.97 his bodyweight, closing in on 2x!

 365 with a silly and stupid psych up.

3. DB Alternate Bench

45 x 10 each hand

55 x 10 each hand

65 x 10 each hand

4.  DB Rows

80 x 8
100 x 8
145 x 8
100 x 8

5. Farmers Walks

100 x 40 yards
130 x 40 yards
145 x whatever this is-- I dropped them not because I couldn't finish but my pants were falling down and I'm sure nobody wants to see that.

ME Lower - Front Squats + Mini Brick Shit House + Plate Pushes

1.  Front Squats 3RM


-- Not happy with my numbers today but I'm sure they will improve next time.

Worked up to 270x1

225x3
245x3

 245x3 (video)

135x10

2. 4" Deficit Deadlifts

135x3
180x3
225x3
245x3
270x3
315x3

 315 x 3 (video)

365x1

3. Mini Brick Shit House x 3 circuits as fast as possible -- 3 minutes 15.

60%x5 Jerk (135lbs)
5 inverted rows
10 Dumbbell swings w/ 40lbs

4. 5 sets of Plate Pushes w/ 45lbs (25 yards) (1 minute rest in between sets)

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