3/3/3 Power Clean / Bent Row

Power Clean / Bent Row
Just messed around with technique and trying to set weights.

Arm Stuff
Lots of biceps, triceps, and forearms


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3/3/3 Bench

Bench
3x225,255, 4x285, 1x305, 1x325

Pull Ups 20 total reps

Seated Dips 20reps x 180,180,210

Biceps 2 sets



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3/3/3 Deadlift

MOBILITY
Agile 8

STRENGTH
Deadlift 3x365,415,460

ASSISTANCE
Squat 10x135,155,155,155,175
Good Morning 10x95,95,115,115,115
Ab Wheel 3 sets x 10 reps
Hanging Leg Raise 2 sets x 10 reps

This session brought to you by 3.5 hours of sleep and a week of crappy eating.

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Naked Lifts

All lifts done sans any wraps, sleeves, belt, handoffs, or decent shoes.

Bench - Worked to 315x2
Squat - Worked to 365x1
Deadlift - Worked to 405x5

Face Pulls, Dips, Ab Wheel, Rope Pressdowns, all done for a couples sets.




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Conditioning

Hill Sprints
100 yard Hill Sprint x 6

This hill was 2x as long and much steeper than my usual hill = Brutal!


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Lame Gym Workout

Several Nautilus Machines x 20 reps.

Lame hotel gym with no barbells.


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Conditioning

Tabata x 1 round



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Saturday Conditioning

MOBILITY
Agile 8

CONDITIONING
Tabata Lunge Press

Circuit
Prowler suicides
Backwards sled sprint
Sledgehammer swings
Medicine ball throws
Kettlebell swings
Hail dodging!

Kettlebell box of death

Tabata - Goblet Squat


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Conditioning

MOBILITY
Foam Roller

CONDITIONING
Mock Hill Sprints WENDLER 15 METHOD

:15 incline sprint :45 walk x 15 reps = 15 minutes

This was 1/2 the rest I usually take on my sprints and it was brutal! The good news, it only took 15 minutes.


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3/3/3 Bench

Bench
3x225, 3x250, 6x280
Tim 5x250 (PR)

Incline DB Bench
10x75,80

Hammer Strength Incline
10,8x180

Dips
42 total reps

Pressdowns
15,15,15,10x75


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Cardio

40 min incline walking


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Saturday Conditioning Group

MOBILITY
Agile 8

CONDITIONING
Tabata (:20 working / :10 rest x 8 sets)
Round #1 - Kettlebell Swings
Round #2 - Renegade Row / Push Up
Round #3 - Burpees (no pushup)

Barbell Complex (10 reps each exercise 5 rounds)
Deadlift
Bent Over Row
Power Clean
Push Press
Back Squat

Prowler Mud Drags (Ric was the only one dumb enough to do this).
3 trips upper handles
1 trip low handles
This didn't work very well (see video) but it was a great way to pretend I was 12 again.)

3/3/3 Deadlift

MOBILITY
Agile 8

STRENGTH (5/3/1 Method)
Deadlift 3x355, 3x405, 7x450

Tim 355x10(PR)

HYPERTROPHY
Pullups 40 total reps

Hyperextensions
4x15

1-arm DB Row
3x15


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Conditioning

CONDITIONING
15 min incline walk w/60# pack
:30 inc sprint 1:45 inc walk x 8


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Hill Sprints

MOBILITY
Foam Roller

CONDITIONING
Thiel Creek Hill Sprints x 15

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3/3/3 Overhead Press

MOBILITY
Simple 6

STRENGTH
OHP 5x130, 3x150, 4x170 (PR)
Tim 145x7 (PR)

HYPERTROPHY
Bent Row 10x145,175,185,185
Trap Bar Shrug 15x245,295,345,345
Bent Over Lateral Raise 15x32.5x4 sets
Fat Gripz Barbell Curl 12x50,60,60,60


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Conditioning

CONDITIONING
:30 second Kettlebell reps :30 second rest x 20 sets
Swings
Clean and Press
Snatch


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5/5/5 Squat

MOBILITY
Foam Roll
V-Sit
Mountain Climbers

STRENGTH
Squat 5x280,320, 365x10(PR)

HYPERTROPHY
Leg Press 15,10,10,7
Leg Extension 4x12 super set with
Leg Curl 4x12
Decline Sit Up 15,10,6,10


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Arms and Squat PR

Ric - Arms x Lots

Tim 260x16 squat PR


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Conditioning

CONDITIONING
Mock Hill Sprints
1:45 incline walk :15 sprint x 15


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5/5/5 Bench

Bench
5x205,235, 10x265(PR)

Incline DB Bench
10x65,75

Hammer Strength Incline
10x180,180

Dips
10,10,7,10

DB Fly
10x40x4 sets

Tricep Pressdown
15x60,75,75,75


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Cardio

30 min incline walking


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Conditioning

MOBILITY
Agile 8

CONDITIONING
Kettlebell "box of death"
Tabata - Renegade Row
Barbell Circuit x 5 Rounds = 250 reps




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Arms

MOBILITY
Clean the gym x 45 minutes

HYPERTROPHY
More Tricep and Bicep sets than I usually do in a month


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Thanksgiving Conditioning

MOBILITY
Foam Roller
Agile 8

CONDITIONING
Tabata - Squat Thrushers
Tire Flips - 4 man relay - 1.5x around the building.
Prowler
4x90
2x140
3x190 + 1x190 low handle

The Ladies did
Tabata,Prowler, sled drags, and 2-person tire flips.

Awesome to see 9 people with the devotion to come out on Thanksgiving morning at 7am.


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Conditioning

CONDITIONING
Mock Hill Sprints
1:45 incline walk
:15 incline sprint x 15

MOBILITY
Foam Roller
Static Stretching




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5/5/5 OHP

MOBILITY
Simple 6

STRENGTH
Ric-OHP
5x125,140, 7x160(PR)
Tim ??x9(PR)

HYPERTROPHY
BB Bent Row
10x135,155,175,225

Trap Bar Shrugs
15x205,295,295,295

Bent Over Lateral Raise
15x25,30,30,30

BB Fat Gripz Curl (forearm rehab)
15x40x4 sets

CONDITIONING
100 reps misc Kettlebells

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AM Cardio

LOW INTENSITY CARDIO
10 min incline walking w/60#
10 min incline walking


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Bench

MOBILITY
Simple 6

STRENGTH
Bench = none/deload

HYPERTROPHY
Incline DB Press
12x55,60 10x65,70

Dips
4x10xBWT

DB Fly
15x30,30,35,35

Pressdowns-Rope
15x60,60 11,10x75

CONDITIONING
Kettlebell Circuit x 2




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Lower

Easing back into things. Will be starting a new 5/3/1 cycle on Monday.

Leg Press
15x8 plates,10,12,14

Leg Extension
15x90x4 sets

Leg Curl
15x110,120,120,130

Decline Sit Up
20,20,20,20

AM Conditioning

30 min Conditioning
4:30 incline walk / :30 incline sprint x 6



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Conditioning

Deload from lifting this week after last Saturday's meet. I'll use this week to start to bring my conditioning back up after focusing on strength the last 4-6 weeks.

Today:
4:30 incline walk / :30 incline sprint x4

BWT 242.6


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Tim's Meet Report

Squat 325 (pr)
bench 260(pr)
dead 408 (pr)
at 165 co-eff. 624(pr)

Tim took second by coefficient in the men's masters 40-44.


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Meet Update

More details later:
Squat 501 (PR)
Bench 341 (PR)
Deadlift 578 (PR)
Total 1420 (PR)

Went 9 for 9 with 4 PR's. The 501 squat was brutal, but I definitely left some on the table with bench and deadlift.


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Deload - Meet Week

Wed. - Nothing

Thu. - 10 min incline walking
Foam Roll
Band Stretching
BWT 237.5

To be sure I'm at <242 Friday at 4:00pm for weigh in I need to be at 235 Friday AM. Water load will continue today and them be cut off by 9pm tonight - that should drop the extra 3lbs. If not, I'll resort to the sauna.


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Meet Week AM Cardio

Foam Rolling
30 min incline walking

BWT 240


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Meet Week Deload/Recovery

Foam Rolling
Band Stretching

Did some light squat reps with the cambered bar to keep from straining my forearms.


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Meet Week Cardio

30 min incline walking

Just doing enough cardio to keep things from stiffening up this week.


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Video of 500 squat attempt w/anxious spotter

Meet Prep Sun AM

Upper and Lower Foam Rolling and Band stretching.

I had planned on doing a couple of light workouts early this week but my forearms are still throbbing from Thursday's squat fiasco. Will probably just stick with the bands and foam rolling to rest my forearms for the meet.

Forearms, like abs, don't get are Ron of thought as far as their function - until they are sore or injured and you quickly realize you use them for EVERYTHING.


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5/3/Opener Squat Night

I decided not to do the 5/3/1 protocol tonight and just work up to an opener approx 440.

5x135, 5x225, 3x275, 1x315, 1x405, 1x440 the 440 felt pretty easy so I decided to give 500 a shot.

I had tried and missed 500 twice before in the gym. Tim was the only regular that was there so I had to recruit a couple of guys to side spot. They were given the instruction to not touch the bar unless Tim or I said "take". I was about 80% of the way up, all was good and I was already celebrating a 15# PR in my head when one of the spotters grabbed and lifted the bar. This caused all the weight to shift over to the other side and my squat quickly became a 500# BB side bend. The spotter on the other side couldn't lift his end at that point so I had to dump the whole thing over my head. The bad news is that I still haven't hit a 500 squat - the good news is I now know that I can.

At this point my adrenaline and a bit of irritation had me a bit shaky so I decided to do the rest of my workout on Saturday. Monday and Tuesday will be deload days and then Wed-Fri off before the meet on Saturday 11/13. I'm looking forward to hitting a squat PR at the meet when it counts.

5/3/opener Bench 5/3/1 OHP

Bench
5x240, 3x270, 1x315 (w/pause)

OHP
5x135, 3x155, 2x175 (PR)

Dips 10,15

Neutral Grip Chins
5,5

DB Row
20x80

VLR 15,15


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AM Cardio

40 min incline walking


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5/3/opener Deadlift

5x420, 3x480, 1x525, mx525, 1x525
Good News=I discovered a HUGE technique issue with my deadlift.
Bad News=It's less than 2 weeks until the meet.

I discovered that my "hip snap" which has always been a huge strength of mine has become non existent. I dropped back down and did several reps with corrected form which made a huge difference, unfortunately when the weight got heavier my "snap strength" couldn't keep up. I see a lot of kettlebell swings and Romanian deads in my future.

KB Swings
20x53, 15,15x70
Band Ab Pull Downs
20,20,20xavg band



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Cardio

40 min incline walking


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AM Cardio

40 min incline walking


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Accessories

Face Pull
20xavg band x 3 sets

1-arm DB Upright Row
15/50 15/60 10/70

Tricep Rope Pressdown
20/75 15/90 12/90

Tate Press
20/30 20/30

EZ Bar Curl
20/60 15/60

DB Curl (15's)
15/45 15/50 15/50

Front Plate Raise
20,20/45

Side Lateral Raise
10/30 10/30

Seated Calf Raise
20/90 20/90

Leg Press Calf Raise
20/10 plates 20/10

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5/5/5 Squat

Squat
5x305,350, 7x405(PR)
PR's on all four main lifts this week. This is GOOD NEWS for the meet on 11/13.

Leg press (super wide, narrow)
5,10x10 plates, 10,5x12, 5,10x14
12x1000(PR)

Hanging Leg Raise
15 reps






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AM cardio

30 min incline walking


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5/5/5 Bench & OHP

Bench
5x210,240, 8x275(PR)

OHP
5x120,135, 9x155(PR)

Hammer Strength Incline
15,12,12x180

Neutral Grip Pull Ups
5,5,5

Dips
15,15,15

1-arm DB Row
15x100, 15x120, 10x150

Decline Abs
10x15, 5x15

AM Cardio

40 min incline walking

BWT = 236


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AM Cardio

40 min incline walking


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5/5/5 Deadlift

Tim 380x7 (PR)
Ric 5x365, 5x420, 8x480(PR)

KB Swing
15,15x70

Seated Leg Curl
20x100, 15x130

Band Ab Pulldown
20,20


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AM Cardio

30 min incline walking

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Cardio

40 min incline walking

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Accessories

At Fitscape in Centrailia, WA

1-arm DB Upright Row
Tricep Press Down
Front Plate Raise
Lying Tricep Extension
BB Curl
DB Curl
Seated Calf Raise


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3/3/3 Squat

Squat5x330 (forgot it was 3/3/3) 3x375, 5x420(PR)

Bulgarian Split Squat
15,15,15

Lying Hamstring Curl
15,15,15

Ab Pulldown
20,20

Rollover V-Sit
20

3/3/3 OHP & Bench

Bench
3x225,240, 4x295

OHP
3x135,140, 6x165(PR)

Neutral Grip Pull Ups
3x15

1-arm DB Row
20x85, 15x120, 15x150(PR)

Dips
3x15



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3/3/3 Deadlift

Trained at Fusion Fitness is Bend . If you are ever in Bend THIS IS THE GYM TO TRAIN AT! Bill Haines is a class act and runs an awesome gym.

Deads
3x395, 3x450, 3x505, 10x405

Back Raise
3 sets of 15 reps

Decline Sit Up
15x10#, 6x25#, 10x20#

30 min incline walking

Later.......
Went for a walk with the family and found a nice #100+ stone to carry. Did 4 carries x 100+ steps each. Wanted to bring it back with me but Jen vetoed the idea.


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AM Conditioning

Tabata Squat Jumps



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Accessory Day

BB Shrugs
Front plate raise
BB Curls
Pressdowns
Ab Wheel
Arnold Press



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Squat 5/3/1

Squat
5x345, 3x370, 435x1, 435x1

Leg Press
20x10 plates, 16x12, 15x12

Icarian Hack Squat
20x300, 10x300

Romanian DL
15x135, 10x205, 10x255, 5x305




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5/3/1 Bench and OHP

Bench
5x240, 3x270, 5x300 (PR)

OHP
5x135, 3x150, 4x170 (PR)

1- arm KB Upright Row
15x35, 15x44, 12x53

Dips x BWT
15,17,20


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Deadlift Comp @ TMS GYM

Biggest Lift (male)
Kameron Ross 600 (PR)

Biggest Lift (Female)
Kandi Barker 260 (PR)

Best Co-Efficient (Male)
Isidro 3.0
480 (PR) @ 160 bodyweight

Best Co-efficient (Female)
Kandi Barker

Best Improvement over previous PR
Kandi Barker (+8#)
Kameron had a #15 pr but by % Kandi's was higher.

Other lifter results
Bryan 560
Ric 550
Edgar 475
Mark 455
Larry 455
Kevin 455
Isias 435
Tim 420 (PR)
Fernando 405
Rolando 365

This all started with Kameron coming down to do a max effort deadlift session with us. We wanted to create a great atmosphere for him to hit a 600 deadlift so we organized an informal meet for gym members.

A special thanks to Jen for running the show at the last minute.

AM Stuff

Deadlift comp at the gym tomorrow so just mobility stuff today.

Agile 8
Simple 6


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AM Cardio

25 min incline walking


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Accessory Day

Pull Ups (Neutral Grip)
5,7,5,5,5

Side Lateral Raise
15,15,15x30
superset w/
Front Plate Raise
15,15,15x45

Fat Gripz Alt DB Curl
15,10.10x35
superset w/
Fat Gripz Lying DB Tricep Ext
15,15,15x35

Fat Gripz BB Curl
10x70, 15x70
superset w/
Tricep Pressdown
20,20

Leg Press Calf (worked in between other sets)
15,20x8plates
Seated Calf Raise
30.30.30x90

40 min incline walking

3/3/3 Squat

Squat
3x320, 3x365, 6x410(PR)
Tim 315x5(PR)

Squat
10,10,10x225
Felt something "twinge" in my leg so called it good there.

Deadlift
I got my Metal Squat Shoes in the mail so I had to try them out. I also needed to work on technique.
10 sets of 1 rep x 135+quad mini band

Done for tonight.

OHP / Bench 3/3/3

OHP
5x125, 3x140, 3x160

Bench
5x225, 3x255, 7x285(PR)

Incline DB Bench
15x70, 7,6,7x80

Dips
15,7,11

Short night so I could get home to hang with the family.


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AM

Agile 8 + extra ham work

Incline Treadmill Sprints
:15 sprint :45 walk/rest x 15


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AM Cardio

30 min incline walking


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3/3/3 Deadlift

Deadlift
395x3, 440x3, 500x3, 500x1
My set up on the 500x3 was UGLY. So I did one more rep with good form.

Tim 400x3 (PR)

Deadlift
295x10x3 sets

Band Good Morning
Lite Band x 20 reps x 2 sets

Band Ab Pull Downs
2 sets of 20 with Average Band

Kettlebell Side Bends
2 sets of 20 with 53# bell

Prowler
1x90, 1x180, 1x270, 1x340
Tim did the 340 which was 2xbw for him so I tried 470 and went about 6 feet. The concrete is definitely starting to get rough again as the Prowling was much harder than it was on Saturday.

Agile 8 + Neck Work

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Prowler + Prowler

Prowler + 60 + Drag Sled +45 x1

Sled + 90x3 backwards

Prowler + 60 x 3 SPRINT
Hi x 3 trips Low x 1

Prowler + 200
Hi x 2, Low x 1

Prowler + 300 x 3

Jen - same as above to 200 x 2

Jane 1st time Prowler + 60 x 6 + sled drags

Troy - 1st time - Same a Ric Up to 300x1





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AM Cardio

40 mins incline walking


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Accessories

reps/weight

Trap Bar Shrugs
10/150, 10/240, 15/330, 10/380, 10/330

Face Pulls
20,20/Avg Band

Front Plate Raise
20,20/45

DB 15 Curls
15/40, 15,15/42.5

BB Curls (drop set)
5/100,5/90,5/80

Fat V Pressdown
20/60 drop set 5/90,5/75,15/60

Incline Tate Press
15,15/40


Pull Ups (2 sets I missed on Wed.)
5,6

Fat DD Pull Downs
15/120, 20/135, 10/165

Leg Press Calf Raise (3 second pause at bottom)
15,15/8 plates, 15/10 plates

Seated Calf Raise
25,25/90

5/5/5 Squat + Prowler

Squat
5x300,345,6x390
Tim 290x7(PR)

Squat
5x10x215

Good Morning
3x10x95

Ab Wheel Roll Out
3x15

KB Side Bend
15x53

Prowler + 100

10 trips (7 high - 3 low)

Our newest member Jonatan joined the fun and did 6 trips with us. Great effort and no Prowler flu.

5/5/5 OHP & Bench

OHP
5x115,135,150

Bench
5x205,240,270
Tim 240x6(PR)

Incline DB Press
10x75,75,80 8x80, 3x100

Dips
82 total x bwt

Pullups
5,5,6 appointment showed up and didn't finish

HIll Sprints + PR for Kevin

Agile 8

Hill Sprint x 15
The temperature was nice this morning at 54 degrees BUT the 94% humidity and pea soup fog wasn't. Made it hard to catch your breath.

Kevin x 1 Bear (PR)
Avid hunter and former powerlifter Buff Barker got a PR bear. Maybe now that he has gotten some wild game blood on his hands he will come out of retirement!

5/5/5 Deadlift

Deadlift
5x360,415,470
10x275+chains, 10x225+chains
Tim 375x7 (PR)

RDL
10x225+chains x 3 sets

1-arm DB Row
10x100,120,150

Decline Sit Up (+10 behind head)
10,10,15

Prowler +100
6 trips


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AM Cardio

30 mon incline walking


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Hill Sprints

Agile 8

Hill Sprints x 15


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Accessory Day + Prowler

1-arm DB Row
8x60, 10x65, 8x70

Bent Over Row
10x135, 8x155, 10x175

Lateral Raise
12x30,30,30

Front Plate Raise
2 sets x 45

Barbell Curls
15x80, 15x80, 8x100

DB 15 Curls
15x45, 15x45

Rope Press Downs
15,15,15

Tate Press
20x30, 20x30

Leg Press Calves
8x12 plates, 12x12, 12x12

Ab Rollouts
15xbwt

Prowler + 100
6 trips

5/3/1 Squat

Squat
5x315, 3x355, 1x405, 1x455
As with Deads and bench this week I did an extra single to see where I was at. Will reset my training max based on 455.

Oympic Squat
5 sets of 10 x 205

DL Stance Good Morning
10x135, 10x135+1 set chains x 2 sets
Why chains? Because they are always all screwed up so I had to put them back together. Figured I might as well leave them on since I had to measure distance anyway.

Conditioning

Incline Sprints
:15 sprint :45 walk x 15

Deadlift 5/3/1 Week + Test

Deadlift
5x350, 3x390 1x445,525,550
The 550 went pretty easy so I decided to go for a gym PR of 590 and missed twice.

Did a few more lighter singles and a few reps at 405 and called it a day.

Tim did all three lifts since he'll be gone the rest of the week.

Deadlift 380x6(PR)
Squat 315x3(PR)


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Hill Run

Run Thiel Creek Hill x 2
15 minutes incline walking


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Accessory Day

Bent Over Row
3x135,155,175,195,215

Back Raise
3 sets of 15 reps

1-arm Upright Row
3 reps per # done as one long set
50,55,60,65,70

DB Side Lateral
5 reps per # done as one long set
22.5,25,27.5,30,32.5

Barbell Curl
20x70, 20x80

15 Curls
(5 DB Curls, 5 Crossover Curls, 5 Hammer Curls = 15 reps)
15x42.5, 15x45

Tricep Rope Pressdown
20x60, 20x75

Inlcine Tate Press
20x27.5, 20x35

Leg Press Calf
12x10.5 plates, 8x12, 8x14

Seated Calf Raise
100 reps ASAP x 100

3/3/3 Squats

Squat
3x295,335 9x375(PR)
This was UGLY. I must have reset my feet and the bar 3 times for each rep. I'm not sure why I couldn't get tight tonight but I think I took most of the skin off my upper back in the process of trying.

Olympic Squat
10x155,155,205,205,205

Ab Wheel Roll Out
3x15





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3/3/3 Bench

Bench
3x215,245,275

Hammer Incline
10x190x3 sets

DB Incline
10x70x2 sets

Dips (bwt)
67 total reps

DB Rows
20x110, 7x150



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AM Cardio

30 min incline walking


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Hill Sprints

Hill Sprints x 15


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3/3/3 DL / OHP

Deadlift
3x330,375,420 515x1

Tim 360x10(PR)

Overhead Press
3x120,140 8x155(PR)

Pull Ups
15 total reps x BW

Abs
KB Toss 2 sets x 20 reps x 18#
KB Side Bend 3 sets x 15 reps x 53#

Prowler + 110 x 6 trips





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AM Cardio

30 min incline walking


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Accessories

25 rep ELECT
1-Arm DB Upright Row
DB side Delt Raise
1-Arm DB Curl
Rope Pressdown

Leg Press Calf Raise
3x8

Seated Calf Raise
100 reps


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AM Conditioning

4:30 incline walk :30 incline sprint x 6 intervals

5/5/5 Squat

Squat
5x270,315 10x355(PR)

Olympic Squat (s/s w/GM)
10x195x5 sets

Deadlift Stance Good Morning
10x135x5 sets

Ab Wheel Roll Outs
10x5 sets


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5/5/5 Bench

Bench
5x200,230, 10x260(PR)

Tim 235x8(PR)

Hammer Strength Incline
10,10,10x190 7/x200 8x200

Dips
75 total reps x BWT

1-arm DB Row
10,10,10x110, 10,10x220



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5/5/5 Dead and OHP

Deadlift
5x305, 3x350 (forgot to do 5) 405x11

Overhead Press
5x115, 5x130, 10x145 (tie PR)

Tim 145x7 (PR)

Abs
Bunch of Stuff

Prowler + 100 x 2
Prowler + 50 + Gavin + Nate = Prowler + 150 x 4 trips



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AM Conditioning

Thiel Creek Hill run x 2.

The pit bulls moved so I can finally run the full hill again.


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AM Conditioning

Sled Drag 45# x 1 forward 1 back
Sled Drag #100 x around the world
Prowler + 100 x 6 trips


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Accessories

25 rep ELECT
1-Arm DB Upright Row
DB side Delt Raise
1-Arm DB Curl
Rope Pressdown

Leg Press Calf Raise
3x8

Seated Calf Raise
100 reps


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5/3/1 Deadlift - Overhead press

Deadlift
5x350, 3x405, 9x445 (PR)

OHP
5x135, 3x145, 4x165(PR)

Kevin
OHP
200x8 (PR)

Pullups
Total of 25xBWT

Abs
3 sets Decline Sit Ups
2 sets Band Pulldowns


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5/3/1 Bench

1xNo Buff Barker (maybe he'll come Thursday?)

Bench
5x230, 3x260, 5x290

Hammer Strength Incline
5 x 10

Dips
65 total reps BW

1-arm Rows
5x10

Prowler +90
6 trips



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AM Cardio

40 min incline walking


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5/3/1 Squat

Squat
5x315, 3x365, 2x405, 3x395

Olympic Squat
5x10x185#

ELECT Sets
1-arm DB Row
Leg Press
Leg Curl

Decline Sit Ups
3x10

Leg Press Calf Raise
3x8

Stiff Leg Dead (4inch box)
2x10

Seated Calf
100 reps


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AM Conditioning

4:30/:30 incline walk/run

Didn't sprint today as I'm still not 100% and didn't want to lose a lung.


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Extra

ELECT Sets (5x3 increasing # - no rest)
Good Morning
DB Curls
Tate Press
Front Raise
Icarian Hack Squat
DB Incline Bench

Pull Ups 5x5

Still sick so I didn't want to push the cardio so I just did a full body workout instead.

Tim's Week of Awesomeness

Tim's PR's for the week:

Bench 265x3 (PR)
Squat 315x2 (PR)
Deadlift 380x4 (PR)
Power Clean 160x5 (PR)

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5/3/1 Bench

Bench
5x225, 3x255, 4x285

ELECT Sets
Hammer Strength Incline Machine
Seated Dip Machine
Barbell Curls
Close Grip Chin Ups

Nautilus Pullover Machine 2x8
Hammer Curls 2x10
Pulldowns 3x8
Tricep Rope Pushdowns 3x8

AM Cardio

2:30 incline walk 2:30 incline run x 6

BWT 228.6


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5/3/1 Deadlift + Prowler

Deadlift
5x350, 3x400, 3x445, 1x505

Olympic Squat
5 sets x 10 reps x 175

Ab Wheel Roll Outs
3x12

ELECT Sets
1-arm DB Row
DB Shrugs
High Wide Pulley Rows (Fat)

Close Grip Pulldown (fat)
3x8

Bent Over DB Lateral Raise
3x10

DB Bench Press
2x10

Prowler + 90 x 6 trips

AM Cardio

30 min incline walking


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AM Conditioning

4:30 incline walk / :30 incline sprint x 6


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AM Prowler

Ric
Prowler + 80 x 9 trips

Jen
Prowler + 30 x 10 trips

Julia
Prowler + 30 x 5 high handles x 1 low handles (1st Time with Prowler)


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AM Conditioning

Agile 8 warm up

Prowler + 70 x 8 trips

3/3/3 Overhead Press + Tim PR's

Overhead Press
3x115,130 9x145

ELECT Sets
Overhead Press
1-arm 1/2 upright DB Row
Close Grip Bench
Leg Curls

Side Lateral Raise 2x8
Weighted Dips 2x10
Standing Concentration Curls 2x10

Tim
Squat 300x5 (PR)
Power Clean 150x8 (PR)

3/3/3 Squat

West Coast Fitness Port Orchard

Squat
3x275,315, 9x350 (PR)

ELECT Sets
Olympic Squat 3x135,185,225,275,315
1-arm DB Row
Leg Press
Leg Curls

Leg Press Calf Raise 3x8
Raised Stiff Leg Deadlift 2x10
Seated Calf Raise 100 reps

Tim DL / MP

Pr military 150x5 ...dead 360x4 then back said no more....i listened...will finish workout tomorrow.

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AM Conditioning

1 hour walk and 4 BIG hill sprints in downtown Seattle.


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AM Conditioning

4:30 incline walk :30 incline sprint x 6


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PM Cardio

30 min incline walking


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PM Conditoning

60 minute Kettlebell Class


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AM Cardio

30 min incline walking


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3/3/3 Bench + Tim PR's

Bench
3x210,240 7x270

Tim
Squat 255x8 (PR)
Power Clean 145x9 (PR)

ELECT = 1 long set of 15 reps but increasing the weight every 3 reps. So 5 sets of 3 done as with no rest except to add weight.

ELECT Method Exercises:
Incline Hammer Strength
Seated Machine Dips
Barbell Curls
Close Grip Chins

Machine Pullover 2x8
Hammer Curls 2x10
Fat Bar Pull Downs 3x8
Tri Rope Pressdown 3x8

Looks like a lot on paper but didn't take any longer than normal for the accessories.





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3/3/3 Deadlift

Deadlift
Tim 340x10 (PR)

Ric
3x315,350, 10x405

Olympic Squat
5 sets of 10 x 165

Dumbbell Row
10x100 15x120 x 4 sets

Good Morning
10x135, 10x155x4 sets

Ab Wheel Roll Out
3 sets of 12

Prowler + 70 + Tim + Larry -Kevin x 6 trips.

In fairness Kevin has a strongman comp on Sat so he is deloading. He also hit a 220x2 Overhead Press for a PR the last time he was in the gym.


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AM Cardio

40 minutes incline walking


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AM Conditioning

Prowler + 60 x 10 trips


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AM Cardio

30 min incline walking


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5/5/5 Overhead Press

OHP
5x105,120 9x140

Pull Ups (5 grips)
58 total reps

Dips
BW x 101 total reps

Arnold Press
35# x 15,12,13,10,13

Barbell Biceps
60x15,15,15,15,11,13,10
Was supposed to be :30 between sets but.......


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AM Conditioning

Top 1/2 hill run x 6


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AM Cardio

30 min incline walking


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5/5/5 Squat - Conditioning

Squat
5x255,295, 10x330 (PR)

Olympic Squat
10x155x5 sets

Trap Bar Shrug
20x240,240 15x240,240 12x290

Strict Deficit SLDL
10x135x4 sets 10x185

Decline Sit Up
10x10#x 5 sets

Prowler
6 trips x Prowler + 50
2 trips x Prowler +70



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AM Conditioning

1 x Top 1/2 Hill Run
15 x Hill Sprints

AM Conditioning

Prowler +50 x 12 trips


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AM Conditioning

5 hill runs


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Bench 5/5/5

Bench
5x195,225 10x255 (PR)

*All of these done as a superset

*Pull Ups (did a set between everything else until 10 sets were done)
10 sets @ BW

*Hammer Strength Incline
10x140, 10x180, 7x180x3 sets

*Dips
5 sets @ BW

Biceps (7 sets w/:30 seconds rest)
Dumbbell Curls
30#x15,15,13,8,9,8,8

AM Cardio

40 min incline walking


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5/5/5 Deadlift - AM Conditioning

DL
5x285,330 10x370

Strict GM
15x135,185,185,135,135

DB Row
15x100 x 5 Sets

Decline Sit Up (#10 behind head)
15,15,10,10,10

Tabata Conditioning
20 seconds work - 10 seconds rest x 8 sets = 4 horrible minutes

Tabata Deep squat jump to overhead press x 10#.



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AM Cardio and BF%

40 min incline walking

My bodyweight was 229.6 and bodyfat is at 15.86%. This is actually good news. Although I am 9#'s higher than at the end of my diet/conditioning phase, my bodyfat is 1% lower.

I am going to start the next diet/conditioning phase tomorrow with the goal being to get to 220 and maintain there while increasing strength. This will be an 8-12 week phase. I will reassess at that point depending upon where I am at in relation to my goals for the November meet.


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Conditioning Deload

Prowler + 20

All ROUND TRIPS

7 r/t to the 1st parking space
8 r/t to the end of the building

Super Fox did the same.

Conditioning

20 minutes of KB circuits

5 C&P each side
5 snatch each side
10 Goblet Squats
10 Swings
50 reps jump rope
Repeat x 4

Bench / Squat 3/3/3

Jen needed me to come in and spot so I knocked out 1/2 of tonights training.

Bench
3x225,255,285

Dips
Total of 60 x BW

AB Wheel Roll Outs
15/15/10

Hammer Strength Incline Press
140x20, 160x20

PM

Squat
3x295,335,375

Kevin had PR's on Bench and Power Clean but I don't know what they were.
Mark hit 425x3 on his squats.





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AM Cardio

30 min incline walking


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3/3/3 Deadlift - Overhead Press

Ric
Deadlift
3x315,350 5x405 5x440

Kevin 440x8 (PR)

Overhead Press
3x110,135,145 1x165

Pullups
30 total

Good Morning
10x135,185,225,185,185

Decline Sit up
3x10

Roman Chair Sit Up
2x15


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AM Cardio

40 min incline walking

I'm taking a deload week from conditioning this week. My knees, ankles, shins, etc are feeling pretty beat up. I'll still be doing steady state cardio to keep any fat gain from happening but won't be doing any conditioning. Strength training will be as scheduled 5/3/1. I'll be getting back on sync with the rest of the team so I will be doing 3/3/3 this week.


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AM Conditioning

Sprint :15 Walk 1:45 x 15


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AM Cardio

5 runs up top 1/2 of hill


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Accessories

Lots of stuff for 2 sets of 20 reps.

I didn't get called into work, have to tear down a shed, have to lay sod or bale hay so I had to stay and do the Prowler.

Prowler +50 Around the world and 2 trips low handles.



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AM Conditioning

Tred Sled interval x 2
2.5 min ea (interval = 10 min)
Incline walk
IW w/lite band
IW w/average band
Incline run


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5/3/1 Squat - Bench

Ric

Squat
5x305 3x345,1x385,1x425, Miss x 460 x 2 (1st attempt too deep, 2nd head down)

Bench
5x225, 3x250, 1x280, 1x300

Power Clean
5x135, 3x135, 5x145

Squat - Narrow Stance ATG
5 sets of 10 x 135

Dips
50+ reps w/30#

AB Wheel Roll Outs
3x10

AJ hit a bench PR of 145 and a squat PR of 275. He is strong enough for much more he just need to work on technique.

Tim and AJ did a bunch of conditioning with a bunch of different stuff - I didn't.

AM Cardio

30 min incline walking


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AM Conditioning

Top Half Hill Run x 1 as warm up

Ric - 20 hill sprints

AJ - 15 hill sprints

531 Deadlift / Overhead Press

Ric

Deadlift
5x320, 3x365, 1x405,455,500, 5x405

Overhead Press
5x120, 3x135, 10x145 (tied PR)

Pull Ups
36 reps

Abs
3x15 Decline Sit Up

Good Mornings
15x95, 15x95, 15x185, 5x225

AJ
Deadlift 1x350 (PR and gym record for teen)

Tim
Deadlift 320x17 (PR)
Overhead Press 135x11 (PR)

Kevin
Overhead Press 200x5 (PR)

AM Cardio

40 min incline walking


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Treasure at the Beach

Took Gavin to the beach this afternoon and found a new conditioning tool buried in the sand. More fun at TMS Gym this week!

20/20 Blurred Vision

20/20 Blurred Vision

Prowler + 60 - Total of 20 Trips
18 trips High 1 trip low
Prowler +110
1 trip low and slow

South Beach Hill Sprints - Total of 20 Sprints
East Hill x 10
West Hill x 10

Super Fox (names have been changed to protect the guilty) did 20 trips with the Prowler +10 her first time ever using it! 19 high and 1 low.

AJ, Mark, and Tim all had trip PR's of 20 trips.

AM Cardio

30 min incline walking


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Accessories/PR/Conditioning

Pull Ups Total of 39 reps
Dips Total of 50 reps w#25

2 sets of 15-20
Leg Press
Leg Press Calf
Romanian Deadlift
Front Plate Raise
Tricep Rope Pressdown
Chest Supported Row
Trap Bar Shrug

Decided to do Trap Bar Deads
Managed a #15 PR hitting 560

Prowler
6 trips Prowler + 50 down - sprint back


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AM Hill Sprints

Ric 15 hill sprints x 40 yards
AJ. 10 " "


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3/3/3 Squat / Bench

Power Clean
3x135,155 5x155

Bench
3x205,235 5x265

Squat
5x285, 3x325, 5x365

Hack Squat (drop set)
15,15,15

Incline Hammer Machine (rest pause)
180x15,8,4

Biceps
Run the Rack

Prowler + 50
6 trips

AM Conditioning

Hill Runs (1/2 hill)
Ric 7 trips
AJ 5 trips

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3/3/3 Deadlift & Overhead Press

Overhead Press
AJ - 3x55,65, 10x70



Deadlift
AJ 3x200,230,260
Ric 3x300,345 1x405,455,455

Leg Curls
RP 3 sets

Upright Rows
RP 3 sets

Abs
5 sets of 10 reps

Prowler
AJ 10 trips Prowler + 40

Ric 4 trips Prowler + 90

AM Conditioning/Cardio

Ric
10 Hill Sprints x 40 Yards
I was just going to run the full Pit Bull Hill vs sprinting but the namesake was out so I stayed out of his territory and did sprints instead.

AJ
30 minutes incline walking


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AJ Progress Report - Body Comp

Bodyweight 6/23 270.0
Bodyweight 6/25 263.6
Bodyweight 7/4 254.8

BF % 6/25 30.24%
BF % 7/4. 26.2%




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AM Conditioning

Prowler + 50
AJ 10 trips (PR) w/50#
Tim - 10 trips w/Bodyweight Sucks complex
Ric - 12 trips w/Hells Bells complex


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Accessory Day

Pull Ups
50 reps

Dips
72 reps

2 sets of 20 reps x
Power Squat
Seated Leg Curl
Front Plate Raise
Rope Pressdowns
Chest Supported Row
Trap Bar Shrugs

5/5/5 Power Clean Squat Bench

Ric

Power Clean
3 sets x 5 reps

Squat
5x265,305, 6x345

Bench
5x190,225 10x250 (PR)

Skipped conditioning due to Prowler hangover from last night.

The rest of the crew did the Off Road Prowler Challenge. The challenge was 6 trips through about 100 yards of gravel each trip. One was is slightly uphill. Tim was the only one to get in all 6 trips.

Tim also had a squat PR of 285x7

AM Cardio

30 min incline walking


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Happy Birthday Prowler

AJ's 16th birthday
16 trips with the Prowler

Ric
31 trips #4,#30&31 low handles
The first 16 trips were done with multiple people working in so pretty good rest. The last 15 trips were done - push down - 5 breaths - push back - 60 seconds rest - go again. The last two trips were done down and back with no rest on the low handles.

Tim
300x1 (20# Bench PR)

Tim, Mark, Kevin and Chris did this conditioning circuit after their Bench training:

Sledgehammer Baseball Swings
Sled Rows
Sled Bench
Medicine Ball Slams
3-5 circuits followed by
100 reps jump rope
50 reps Kettlebell Swings


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In Memory of Ryan Alexander Rabourn

Today is 15 years since our son Ryan went to be with the Lord at only 18 months old. My plan is to do 30 trips with the Prowler tonight in honor of Ryan. 30 trips for two reasons - that today is June 30th - and that 30 is twice as many trips as I have done before. When I put whatever "strength" I have in comparison to the strength that Ryan had - I am WEAK. Ryan fought for his life every day of his 18 months and always managed a smile. Tonight is for you Little Buddy.

AM Cardio

1 run up Pit Bull hill.


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PM Cardio

Ric
1 mile run + 20 min incline walking

AJ
30 min incline walking

Buff "can flip tires in jeans"
Some sets x some reps
I don't know because I hid so I didn't have to do them.




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AM Conditioning

Upper Circuit x 9 Rounds
Push Ups
Pull Ups
Dips
Rows



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531 Deadlift / Military Press

Deadlift
Tim 350x8 (PR)
Mark 405x8 (PR)

Military Press
Tim 145x6 (PR)
Mark 175x5 (PR)

Deadlift / Military Press (5/5/5)

Starting a new 5/3/1 cycle today so that AJ and I are on the same rep scheme.

Had to do Deads today instead of Monday as AJ is going on a trip with the Youth Group on Monday.

Ric
Deads
5x280,320, 10x365

Military Press
5x100,115 8x130

Icarian Hack Squat 2x10
Strict Good Morning 2x15
Leg Curls 2x15
Decline Sit Ups 3x15

To the beach for conditioning:
Ric 15 sprints up deep sand hill
AJ 8 sprints up deep sand hill

AM Prowler

15 Trips
2x20,40,60,80,60,40 3x20

Trap Bar Shrugs
20x115, 15x185, 15x275, 7,10x365, 20x275,185,115

AJ did 8 trips with the Prowler - awesome effort for his 1st week in the gym. The other 2 new guys this week only managed 2 trips.


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AM Conditioning - Guniea Pig

After all the Prowling last night I knew this was going to be fun.

Lower Body Circuit - 9 rounds through the circuit with varying reps each round.
Walking Lunge
Dumbbell Stiff Leg Deadlift
Ab Wheel
Hyperextensions

I also needed to test the Lower Body Circuit

Also 9 rounds through with varying reps (I did 5 rounds and then died)
Blast Strap Push Ups
4 Finger Pull Ups
Dips
Upright Barbell Rows

These are going to be good conditioning circuits and will be even better since I won't be doing them both in the same day again.

3/3/3 Squats / Power Clean and Prowling

Power Clean (still just using warm up weights to learn the lift)
135x3,3,5

Squats

Tim
270x9 (PR)

Buff (using alias to keep him anonymous)
0 x "I can't squat in jeans" (in fairness he later redeemed himself on the Prowler)

Ric
3x285, 3x325, 5x365

Squat (narrow stance - deep)
155x5,15,15

Good Morning (Strict)
3 sets of 15 reps x 95

Prowler Joy

Prowler + 20 around the world
Prowler + 90 with sled attached + 70 x 1 trip
(this is part 1 of Buff's squat skipping redemption as he did an extra trip)

Prowler around the world relay
(Buff, Ric, Tim, Chris, AJ)
Loaded Prowler with 230 - each guy went as far as they could go and then the next guy went. Part 2 of Buff's redemption - he went the furthest with the 240. It eventually became futile as none of us could move the sled any further. We bailed to Prowler + 90 and Buff and I finished the trip.

AM Conditioning

Ric & AJ
30 minutes - 1 run up Thiel Creek Hill
1 run up doing 20 steps running - 20 steps walking

Ric + 15 minutes incline walking

Bench 3/3/3

Bench

Tim 225x11 (PR)

Ric
3x205,245,6x265

No Accessories - Training AJ and signing up new members

Conditioning
Sledgehammer / Upper body sled drags / Jump Rope x 4 sets

I felt like I hadn't worked hard enough due to interruptions so I did Prowler + 20 x around the world x 1. Good times in the gravel and mud - Prowler=not a bulldozer.

A lady came in to tour the gym about 30 seconds after I finished the Prowler trip. I'm pretty sure she thought I was going to die right in front of her. I'll be shocked if she comes back to sign up as I wasn't exactly looking healthy at the time.

30 minutes instructing other new members on squats and deadlifts. The best part of this was ripping open my shin on a 95 pound (yes 95) deadlift.

AM Cardio

40 min incline walking


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PM Cardio

1 mile run + 10 min incline walking


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3/3/3 Deadlift + Military

Tim
330x12 (PR)

Kevin
3x440?? (PR)

Ric
Deadlift
3x300,340 10x385

Military Press
3x105,120 11x135 (tied PR)

Pullups
31 reps

Ab Wheel
3x10 reps

Band Ab Pulldown
2x20 reps

Prowler + 20
Had to Push in front of the building tonight which is much tougher.

4 trips low
5 trips high
1 trip from the dentist office front door to the back door of the gym.

New Prowler victim before - "I don't understand why that would make someone puke" - after 2 trips - "I feel like I'm going to puke"!




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AM Cardio

40 min incline walking


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AM Cardio

40 min steady state
(includes 2 Thiel Creek hill runs)


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AM Cardio

BWT=225.2 (no worries - planned carb reload last night - will drop at least 2 pounds by Mon.

25 min incline walking
Thiel Creek Road Hill Run x 1
(not much of a run - more like a fast walk :).

Will eventually work up to hill sprints but want to avoid the calf tear from not conditioning myself to hill running first.



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Extra Upper

BWT 223.8

2 exercises x 2 sets x 20 reps for each:

Upper Back
Traps
Delts
Abs
Triceps

1 mile run

Squat 5/5/5

Ric

Power Clean
100x5,115x5,130x10

Squat
265x5,305x5,345x5

Squat (deep)
3 sets of 15 reps x 135

Strict Good Morning
3 sets of 15 reps x 95

Prowler + 20
6 high handle / 4 low handle

AM Cardio

BWT=222.8

25 min incline walking


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Bench 5/5/5

Bench
190x5, 225x5, 250x8

Incline DB Press
70x10, 75x10, 80x8

One-arm DB Row
100x10, 110x10, 120x10

Dips
BW x 20,15,15

Defranco Barbell Complex
3 sets x bar

*All accessories done as a circuit with 60 seconds rest between circuits. Barbell complexes also done with 60 second rest intervals.

AM Cardio

BWT=224.6

30 min incline walking


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Extra - Legs/Calves/Biceps

2 sets of 20 reps
Cambered Bar Walking Lunge
Icarian Hack Squat
Romanian Deadlift
Seated Leg Curl
Icarian Calf Raise
Seated Calf Raise
Barbell Curl
DB "15" Curl

Done as supersets with minimal rest.

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5/5/5 Deadlift and Goodbye to the Dive Bomb

Today marks the day I say goodbye to my old friend the "dive bomb" method deadlift. it has served me well but as my lifts have been getting heavier and injuries more frequent I decdied it was time for a change to the more traditional deadlift method. This means drmatically lowering my training max and doing most reps as singles to learn the new form. So now that I have my excuses laid out here goes:


Ric
Deadlift
5 singles x 280, 5 singles x 320, 5 singles +1 x 365.

Military Press
5x100,115 10x135

Pull Ups
29 reps

Roman Chair Sit Up
3 sets x 15 reps

Ab Wheel
2 sets x 8 reps

Prowler + 0
7 trips high handles
3 trips low handles

AM Cardio

20 min incline walking


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AM Cardio

Meet report to come once I have everyone's numbers. For now - everyone had a great meet!

30 min Tred Sled
Incline walking with 2.5min intervals of resistance.


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PM Cardio

25 min incline walking


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AM Cardio

BW = 221.0

30 min incline walking


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PM Cardio

30 min incline walking


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AM Cardio

BW = 222.2

40 min Incline Walking


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PM Cardio

20 min incline walking


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AM Cardio

BW = 222.8

30 min incline walking


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Squat Deload - Meet Week

Was going to do deload squats but everything was feeling really good so decided to work up to my 405 opener. Glad I did as it felt really light vs. last week when it felt like it was going to bury me.

AM

BW=224.8


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Bench 3/3/3

Bench
3x195,225,250

Dips
3 sets of 14xBW

Incline DB Press
3 sets of 10x65,70,70

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AM Cardio

BW #227.6

30 minutes incline walking


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1 week out from meet

Bodyweight #226.2 <.6

2 sets of 20 of:
Walking BB Lunge #95
Leg Press #450
Leg Press Calf Raise #450
Romanian Dead #135
Seated Leg Curl #80
Seated Calf #110

20 min incline walking

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Accessories Day/accountability

Because I've been slacking on my diet this week and need to be accountable to be at 220 at weigh in Friday - I'm going to post my weight so you guys can keep me on track.

AM Today 226.8 Yikes!

2 sets of 20 reps
Chest Supported Row
Face Pull
Trap Bar Shrug
Leaning DB Side Lateral
Rope Pressdown
Behind head DB Tri Ext
BB Curl
DB "15" Curl

20 min incline walking


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Squat Openers

Kevin - 415
Mark - 405
Tim - 315
Ric - 405


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AM Cardio

40 min incline walking


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Bench Openers

Mark - 275
Ric - 300
Kevin - 340
Tim - Bench ?? Deadlift 385

Ric
Incline DB Press
60,65,70,75 x 10 reps

DB Rows
90,100,110,120 x 10 reps

Weighted Dips
4 sets of 10 x #25



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Military Press 5/5/5

Ric
Military Press
5x105,120,140

Pullups
6,8,8,6,6,7,9

Kneeling Ab Wheel
5x5

Kettebell Circuit
3 rounds




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Deadlift Opener

Ric
1x405,455,500,550 (miss)

DL Opener will be 500


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AM Cardio

40 minutes incline walking


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Kevin and Kandi Opener Deads

Kevin
480x1, then a gym PR for him of 500!

Kandi
250x1 best ladies DL on the board!


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AM Cardio

40 min incline walking


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AM Cardio

40 min incline walking


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Squat Deload

Ric
Squat
5 reps x bar,135,225,225

Good Morning
2 sets x 10 reps

Decline Sit Ups
2 sets x 10 reps

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AM Cardio

40 min incline walking


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Deload Bench

Ric
Bench
5x135,5x185,5x225

Incline DB Press
3 sets x 10 reps x #65

1-arm DB Row
3 sets x 15 reps x #85

Dips
3 sets x 15 reps x Bodyweight




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AM Cardio

40 min incline walking


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AM Cardio

40 min incline walking


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Deadlift Deload

Ric
Deadlift Deload
Received the ok from Doc to do my deload workout. This was great news as I was prepared to have to sit out another week.

Deadlift
135x10, 225x5, 275x3

Pullups
3 sets x 5 reps

Band Ab Pulldowns
3 sets x 10 reps




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AM Cardio

30 min incline walking


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AM Cardio

30 min incline walking


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PM Cardio

30 min incline walking


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AM Cardio

45 min incline walking


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5/3/1 Squats

Squat
Tim 340x1 (PR)
Kevin 415x2 (PR)


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AM Cardio

40 minutes incline walking


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5/3/1 Bench

Bench
Kevin 345x3 (PR)




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AM Cardio

45 minutes incline walking


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5/3/1 Deadlift/MP

Tim
385x1, 405x1, 415x1 ALL PR's

Kevin
Dead 490x1 (PR)
MP 210x2 (PR)

Mark
440x1 (comeback PR)

Ric - Tuesday AM - Aspire Fitness in Bend:
Deadlift
425x1, 485x1, 540x0
Low back fried at about 3" off the floor on the 540. No idea what happened. Went straight to the store and got Advil and ice and am currently laying in the back of the van in the gym paking lot with ice while Jen finishes her training.

Time will tell........



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AM Cardio

60 min incline walking


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Jen and Adam's show

Both had tough classes

Jen placed 5th in her masters class and looked great. More muscular than her previous shows.

Adam placed 3rd in his novice class and 5th in his masters class. This was a great showing.


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AM/PM Cardio

30 min walking x 2


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AM Cardio

30 min incline walking


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AM Cardio

30 min incline walking


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3/3/3 Squat

Squat

Tim
310x3(PR)
Kevin
395x6 (PR)
Ric
340x3, 385x3, 435x1
5 sets x 10 reps x #185

Good Morning
3 sets x 15 reps x #95

Band Ab Pulldown
3 sets x 20 reps x Average Band


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Bench 3/3/3

Bench
Tim
245x5 (PR)
Kevin
325x5 (PR)

Ric
3x240,3x275,2x315 (no spotter for 3rd-I had to include an excuse just to make Kevin happy)

Incline DB Press
10x65, 10x70, 8x70

Weighted Dips
43 reps total w/35#

DB Row
15x90, 10x100, 16x150(PR)






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AM Cardio

30 min incline walking


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Deadlift 3/3/3

Deadlift
Kevin 475x4 (PR)

Military
Kevin 200x4(PR)
Tim 160x3 (PR)

Ric
Deadlift
405x3, 455x1, 510x1

Pullups
51 total

Decline situps
3 sets of 15 w/10# behind head


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PM Cardio

30 min incline walking


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AM Cardio

30 min incline walking


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Squat 5/5/5

Tim
290x6 (PR)
Kevin
370x7 (PR)

Ric
Squat
315x5, 360x5, switch to narrow stance to minimize ham 410x2

Squat
185x10x5 sets

Band ab pulldowns
3 sets of 20




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Bench 5/5/5

Bench
Kevin
370x8 (PR)

Mark DB row 150x15 (gym PR)

Ric
Bench
5x225, 255, 290

Incline DB Press
75x10,7,6 75x5,10

DB Row
15x85, 10x100, 15x150 (PR)

Dips
#35x8,6,10,10,4






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AM Cardio

35min Incline Walking

AM Cardio

35 min incline walking

Hamstring massage

Deadlift (5/5/5)

Ric Deadlift

390x1 (misload) 370x5, 425x5, 485x1 (ham still an issue-only did one rep on last set)

Pullups 50 total reps
Decline situps 3 sets w/20# behind head

Dozer
Deadlift
65/75/85% x5each,,,,100%=475-10%= 425
275/315/365
strech
trying out inzer knee brace
135*
185*
225*
275* starting to hang up on brace
315* hanging up on brace, taking brace off for next set
365 x5 singles,

1 legged leg press's
90x5 x10(felt really hard on left leg.) good for rehab

1 legged leg curls- for rehab
40 x4 x15

100 crunches -when i got home


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AM Cardio

35 min incline walking

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AM Cardio

40 min incline walking


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Squat Day / Extra Day (delaod)

Ric
Skipped squat day entirely to rest hamstring. Have a massage scheduled today.

Deload week so I did 3 sets of 15-20 of:
Band Ab Pulldown
Upright Row
Kettlebell High Pull
Tate Press
Nautilus Curl

30 min incline walking


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AM Cardio

30 min incline walking


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Bench (deload)

Ric

No Bench
Resting shoulders

3 set x 15 reps of:
Hammer Strength Incline Press
Hammer Strength Row
Seated Dip

Dozer
135 -2 sets
185- 2 sets
225 2 sets
275 x1 x1
225 2 sets
185 3 sets
135 6 sets of varied grip

Db incline fly
25
40
30

Seated bar dip
4 sets

Tricep pushdowns

50 x3 sets


All the years of shirted benching has left me with a very weak in the bottom end in the bench press. Need to earn that back.

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AM Cardio

30 min incline walking
Neck Flexion


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AM Cardio

30 min incline walking




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Deadlift 5/3/1 / Deload

Ric
Did singles again to test hamstring.
420x1, 475x1, 530x1

Kevin - Squat
405x3 (PR)

Deload week starts now:

Pulldowns & Hanging Leg Raises
3 sets of 15 reps

Rick McClung
Deadlift
135
225
315
425( I should not have made this big of a jump)
475 max effort

I’m going to have to slow down on my desire to lift big, I have some knee rehab to do and need to change my form to fit my knee disabilities. Other than the loud popping noises from my knee(wraps)..lol…. it was a good workout.



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AM Cardio

30 min incline walking



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AM Cardio

30 min incline walking


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AM Cardio

20 min incline walking
1 mile run




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Power Clean / Xtra Day

No Power Cleans - Ham recovery

3 sets of 15-20 reps
Chest Supported Row
Barbell Shrug
Fat Bar Pressdowns
Fat Gripz 3-way Curl
(3-way = 5 x alternate / 5 x Across the chest / 5 x Hammer curl for a total of 15 reps per set).

10 min incline walking
1 mile run


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Squat 5/3/1

Rick McClung
Worked up to an easy 455x1 having not squatted for 8+ years!

Ric
365x1, 405x1, 455x1
Did singles to test my hamstring. Didn't feel any strain until the 455, it wasn't painful, but I could feel it.

Did delaod for accessories to be sure I didn't push the ham too far.

Leg Press/Good Morning/Ab Pulldowns 3 sets of 15 reps each


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AM Cardio

40 min incline walking


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Bench 5/3/1

Kevin
340x2 (PR)
Tim
255x3 (PR)
Ric
5x255, 3x285, 2x320 (PR)

Incline DB Press
5 sets of 10 x #75

DB Rows
15x80, 10x100

Weighted Dips
5 sets of 10 x #35


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Deadlift & Military 5/3/1

Deadlift
Kevin 480x2 (PR)
Huge DL night for Kevin, 480x1 was a gym PR for him and he hit it for 2.

Military Press
Tim 165x2 (PR)
Kevin 205x3 (PR)
Ric 175x2 (PR)

Ric-Deadlift
Deload due to pulled hamstring. Did some singles up to 380

Pull Ups
50 total reps

Decline Sit Ups
3 sets 12-15 reps w/15# behind head.

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AM Cardio

40 min incline walking


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AM Cardio

1 mile run
30 min incline walking


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AM Cardio

1 mile run
10 min incline walking


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PM Cardio

30 min incline walking


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AM Cardio

1 mile run
10 min incline walking


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AM Cardio

10 min incline walking
1 mile run


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Squat 5/5/5

Kevin 385x5 (PR)
Mark 375x6
Tim 300x4 (PR)

Ric
Misc crap - ham/glute rehab
30 min incline walking


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3/3/3 Bench

Bench
Tim 240x5 (PR)
Kevin 320x5 (PR)

Mark DB Row 150x19 (PR)

Ric
225x3, 270x3, 305x3

DB Incline Press
70x10, 75x10,6,9,6

Weighted Dips
35x1,6,6,8,12

Compound Row (1-arm)
90x10,20





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AM Cardio

30 min incline walking


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PM Cardio

1 mile run


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Military 3/3/3 (Ric)

Make up for last night

Military Press
130x3, 140x3, 165x3, 165x4(PR)

Pullups
54 total reps

Decline situps
3x12-15 reps w/15# behind head


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Deadlift / Military 3/3/3

Deadlift
Kevin 455x6 (PR)
Tim 365x8 (PR)
Ric 500x 5 ( tied PR)
Hit the 5 reps easy but pulled something in my glute on the 5th rep. Took 2 Ibuprfen and headed home for ice. #%}]^^{^%#!!!!

Military Press
Kevin 195x6 (PR)
Tim 155x4 (tied (PR)






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AM Cardio

30 min incline walking


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AM Cardio

30 min incline walking


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AM Cardio

1 mile run + 10 min incline walking



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Power Clean 5/5/5

Power Clean
5x100, 115, 135x10
Keeping these light until alter the meet.

3x10-15 reps of:
Trap Bar Shrugs
Fat Gripz curl
Fat Grip pressdown
Chest supported row

1 mile run



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5/5/5 Squat

Squat
Tim 285x5 (PR)

Ric
Squat
315x5, 355x5, 405x5

240x10,10, 405x3, 240x10,10,10

Good Morning
135x12,11,10

Band Ab Pulldown
3 sets x 20 reps




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Bench 5/5/5

Bench
Tim 230x8 (PR)
Kevin 305x8 (PR)
Mark 275x6 (PR)
Ric
225x5, 255x5, 285x5 (lost position), 285x7 (PR)

Incline DB Press
80x6,6 75x8,10,4

DB Rows
80x15, 100x10, 150x13 (PR)

Weighted Dips
35x8,10,6,7,7


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AM Cardio

Neck Flexsion
3 sets x 15-25 reps x 10#

30 min incline walking


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AM Cardio

1 mile incline run


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Deadlift / Military Press 5/5/5

Deadlift
Kevin 435x8 (PR)
Ric 475x8 (PR)

Military Press
Kevin 185x8 (PR)
Ric 155x8 (PR)

Pull Ups
50 total reps

Decline Sit Ups
3 sets x 15 reps w/15# behind head


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PM Cardio

30 min incline walking


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PM Cardio

Hotel in Albany
1 min treadmill - Broken
:30 seconds elliptical - Broken

Several sets of DB complexes

Moral of the story - don't buy non-commercial cardio equipment for a commercial location.




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AM Cardio / Deload

3 sets of 15 each:

Chest supported row
BB Shrug
Band Tricep Pressdown

10 min incline walking
1 mile run

AM Cardio + Deload Squat

20 minutes recumbent bike

Squat (deload)
225x5, 255x5, 285x5

Power Clean (5/3/1)
115x5, 130x3, 145x5

3 sets x 10-15 reps of:

Leg Press
Ab Wheel
Romanian Deadlift

Deload Bench/Military Press

Deload Bench
5 x 135, 165, 225

Deload Military
5 x 70, 90, 105

3 sets x 15 reps of:
Bent Row
Bodyweight Dips
DB Preacher Curl

AM Cardio

30 min incline walking

Neck Extension
3x20 reps

AM Cardio

30 min incline walking

Neck Flexsion (plate on forehead)
3x20 reps

Deload Week - Deadlift

Deadlift
5x220, 275, 330

KB Swing
3x15

Fat Bar Pulldown
3x20

Band Ab Pulldown
3x15

Done and Deloaded.

AM Cardio

30 min incline walking

Lateral neck raise
2x20 reps each side

Odd Stuff

Jen came in to train so I did:

Fat Gripz Barbell Curl
Tate Presses
Calf Raises
Rack Pulls
Worked up to 635x1 at knee level. Haven't done these for over 2 years back in the Big Bear's days.

AM Cardio

30 minutes incline walking

Neck Extension
3 sets x 20 reps

AM Cardio

Prowler 8 trips

Neck Flexsion
2x20 reps

Extra Day

Power Clean
3/3/3

Weighted Dips
5x10

DB Rows
20x80, 15x110, 12x150

Chest supported rows
4x10

Barbell Shrugs
4x10

Fat Handle pressdowns
4x20

Fat Gripz Alt DB Curls
4x10-15

Squat (5/3/1)

Kevin
395x?? (PR)

Ric
Squat
345x5, 395x3, 440x3 (PR)
5 sets x 240 x 10 reps

Hyperextensions
4 sets x 10 reps

KB Side Bend
4 sets x 15 reps

Bench (5/3/1)

Tim 250x4 (PR)
Kevin 335x4 (PR)

Ric
250x5, 285x3, 315x2

Military Press
135x5, 150x3, 170x2 (PR)

AM Cardio

15 minutes incline walking

Deadlift (5/3/1)

Deadlift
Tim 370x5 (PR)
Kevin 475x1 (personal gym PR)
Ric
410x5, 465x3, 520x1

Good Morning
135x10 205x10x4 sets

Pull Ups
52 reps

Decline Sit Up
5 sets

AM Cardio

30 min incline walking

Cardio

30 min incline walking

AM Cardio

Prowler 6 trips
15 min incline walking

Extra Day

Power Clean (5/5/5)
100,115,135x5

4x10-20 of the following:
Chest supported rows
Barbell shrugs
Fat Gripz pressdown
Fat Gripz DB curl

Kettlebells
Snatch x 40 reps
Swing x 80 reps

Squat (3/3/3)

Squat
Tim 295x5 (PR)
Kevin 375x5 (PR)
Mark 340x12 (PR)
Ric 415x6 (PR)

Squat
235x10x5 sets

Had to leave.

Bench (3/3/3)

Bench
Tim 235x7 (PR)
Kevin 315x7 (PR)

Ric
235x3, 270x3, 300x3, 315x1

DB Row
80x20, 110x15, 150x11

Weighted Dips
5 sets

Barbell Curls
5 sets

AM Cardio

100 reps kettlebell swings
Neck flexsion 2x20 reps

3/3/3 Deadlift

Deadlift
Tim 350x6 (PR)
Ric 500x6 (PR)

Good Morning
10x160 10x185x2

Pullups
15 reps total

Decline Sit Up
3 sets

AM Cardio

15 minutes incline walking
Lateral neck harness 20 ea side

Prowler

14 trips

Punishment for skipping most conditioning this week!

Extra Day

4 sets each of:
Hang Clean
Chest Supported Row
Barbell Shrug
Press Downs
Alt DB Curls

Squat (5/5/5)

Squat
Kevin 355x9 (PR)
Ric 395x8 (PR)

Squat
10x225 x 5 sets

Hyperextension
10 reps x 5 sets

Kettlebell Side Bend
15 reps x 5 sets

AM Cardio

15 minutes incline walking

Bench / MP (5/5/5)

Bench

Kevin 300x9 (PR)
Ric
215x5, 250x5, 285x5

Military Press
115x5, 135x5, 150x6

DB Rows
80x15, 100x20, 150x10
Mark 150x20(R) 13(L)

Weighted Dips
50 total reps

Barbell Curls
5 sets of 15

AM Cardio

15 min incline walking w/lite band
2 sets x 10 reps neck flexsion

Deadlift (5/5/5)

Deadlift

Kevin 425x9 (PR)
Ric 355x5, 410x5, 465x5, 465x5

DL stance GM
135x10, 185x10x4 sets

Pullups
40 reps

Decline sit up
10x10x5 sets

Extra Workout

5 sets each
Chest supported row
Lat raise
Pressdown
Alt curls
Face pulls

AM Cardio

Neck Harness 3 sets x 20 reps extension

15min incline walking

Tim (5/5/5) Squats

Squat
Tim 275x8 (PR)

AM Cardio

15 minutes incline walking
25 reps neck harness

Bench (deload)

Bench
Kevin 225x28 (PR)
Tim 225x9 (PR)

Ric
Deload
Bench
DB Row
Weighted Dips
Bicep Curls

Deload Week Cardio

15 minutes incline walking
25 reps neck harness

Military (5/3/1) Deadlift (deload)

Military Press
Kevin 195x5 (PR)
Tim 155x4 (PR)

Ric 135x5 145x3 165x3
Deload Deadlift 135+lite band 5 sets x 5 reps
Good Morning
Pull Ups
Decline sit ups

AM Cardio

15 min incline walking
50 reps neck harness

Squat (5/3/1)

Squat

Kevin 385x4 (PR)

Ric
Squat 385x5 405x3 455x1 455x1
Squat (narrow stance) 5 sets of 10 reps x 230
Bicep Curls 3 sets of 15 reps
Incline Walking 15 minutes

Bench (5/3/1)

Bench
Kevin 330x2 (PR)

Ric
Bench
5x245 3x280 3x315(PR) 1x345 (PR)

Incline DB Bench
10x75 10x80,80,80 4x100

Dumbbell Rows
15x80 10x110 6x150

AM Cardio

30 min incline walking
50 reps neck harness

Deadlift (5/3/1)

Deadlift
Tim 375x1 (PR)
Tim Bench 280x1 (PR)

Ric
Deadlift
420x5 480x3 535x1

DL Stance GM
10 reps x 135,185,185,205,225

Hanging Leg Raise
5 sets x 8 reps

Prowler
90,90,180,180,180,180

Military Press (3/3/3)

Military Press

Kevin 185x7 (PR)
Tim 145x6 (PR)
Ric 165x5 (PR)

Dips total 100 reps x BW
Pullup Total 43 reps x BW

AM Cardio

Neck Harness 50 reps
30 min incline walking

Squat (3/3/3)

Squat
Tim 280x6 (PR)
Kevin 370x6 (PR)
Ric 335x3,380x3,430x3

Squats 5 sets x 10 reps x 225
Barbell Curls 3 sets x 10 reps x 90
Prowler 50/50/140/140/180/240
Tire flips 1 set x 5 flips

AM Cardio

50 reps neck harness
30 Min Incline walking

Bench (3/3/3)

Bench
Kevin 315x6 (PR)
Tim 230x6 (PR)
Ric 295x6 (PR)

Incline DB Bench
80x10,80x10,75x10,75x10,80x10
Fat Gripz DB Row
75x10,75x10
1-Arm Barbell Row
Bar+80x10
Z.E.E. Kettlebell Circuit x 2

AM Cardio

50 reps neck harness
30 min incline walking

AM Cardio

30 min incline walking
50 reps neck harness
Foam Roller

Deadlifts (3/3/3)

Deadlift
Tim 340x8 (PR)

Ric
5x405 3x450 0x505
Both my hamstrings are strained from squats on Wednesday. I couldn't even sit back to get down to the bar so I basically had to stiff leg the deads I did, which of course just put more strain on my hamstrings. I decided to bail before injuring something. Did about 300 foam rolls across my hamstrings before, during, and after deads.

Military Press (5/5/5)

Military Press

Kevin 175x10 (PR)
Tim 140x8 (PR)

Ric 145x8
Squat 315x5 365x5 405x5
Did squat and Military tonight as i missed my Squat training while on vacation.

Squat (5/5/5)

Tim 265x9 (PR)

AM Cardio

10 sprints + incline walking

Bench (5/5/5)

Bench
Ric
5x215 5x245 9x280(PR)
Kevin
295x9(PR)
Tim
220x8

DB Incline Bench
10x75 10x75 6x75 7x70 6x70

DB Rows
15x80 20x125(PR)

Deadlift (5/5/5)

Deadlift
Tim 320x15 (PR)
Ric 365x5 420x5 480x5
Didn't go for a rep PR today (would have had to get 8). Am trying to really work on my form as it has been having some issues lately. Primarily that my quads are getting stronger than my low back. This results in my coming off the floor extremely fast but I'm not getting my hips through in time. I know from past experience that the cure for this for me is STRICT good mornings. My definition of strict good mornings is to keep my legs as straight as possible and snap the hips through at the top just like with a deadlift. This can only be done if you are using light to moderate weight.

Strict Deadlift Stance Good Mornings
5x135,185,185,185,185

Hanging Leg Raise
5x15

Military Press (deload)

Military Press
3x5 reps

Pullups 25 reps total
Dips 50 reps total
Db Curls 5x50,45,40,35,30 drop set

Foam Rolling and Stretching

AM Cardio

40 min incline walking

AM Cardio

40 min incline walking

Squat (deload)

Strict Good Morning
10/95+1 set chains
10/135+1
10/135+2
10/135+3
10/185+3

Prowler
6 trips high handles
50,50,90,90,140,140

AM Cardio

Tred Sled Hill Sprints
5x:15 seconds with lite band
+
20 min incline walking

Bench (deload)

Bench
Kevin 225x24 PR+Gym Record
Ric 225x15 PR

Deadlift (deload)

AM Cardio

30 min incline walking

Military Press (5/3/1)

Military Press
Ric. 120x5 140x3 155x7 PR
Tim 165x1 PR
Kevin 190x3

Dips total 100 reps x BW
Pullups total 50 reps x BW

AM Cardio

5x:15 sec tred sled hill sprint with lite band.
20 min incline walking

Squat (5/3/1)

Squat

Kevin 415x1 PR (gym)
Tim 325x1 PR
Ric 330x5 375x3 420x1
485x1 PR

Squat 5 sets x 10 reps at 225
Barbell Curls 3 sets x 15 reps at 80

Core Circuit

AM Cardio

Cardio
30 min incline walk/run intervals

Bench Press (5/3/1)

Bench
Tim 240x5 PR
Kevin 315x5 tied PR

Ric
Bench 5/235 3/265 1/295 4/295 1/315
Incline DB Bench 12/60 10/70 10/85 10/85 10/70
DB Row 15/100 x 5 sets

Tim timed pushups 95+5 in 1:10. PR

Deadlift (5/3/1)

Deadlift
Kevin 455x5 (tied PR)
Ric 505x5 PR
Tim 325x12 PR

Trap Bar Deadlift 5x10
Hanging Leg Raise 5x15

Timed 1 mile run (faster than last week).

AM Cardio

30 minutes incline walking

Cardio

30 min incline walk/run

Squats (3/3/3)

Squats (3/3/3)
Tim 270x8 PR
Kevin 355x8 PR
Ric 400x7 PR

Squat 5x10

Cardio

40 min intervals (incline walking, DB complexes, incline running).

Accessories

Incline DB Press 5x10
DB Row 5x10
Delt "21's" 3x21

100 pushups timed

Bench (3/3/3)

Bench

Kevin 305x6 PR
Ric 280x7 PR
Tim 225x8 PR

Deadlifts (3/3/3)

Deads

Kevin 430x8 PR
Ric 480x7 PR
Tim 315x15 PR

Raised Trap Bar Deadlift 5x10
Hanging Leg Raise 3x15
Dumbbell Curls 3x10

Timed One Mile Run (faster than last week)

AM Cardio

30 min incline walking

Military Press (5/5/5)

Military

Kevin 170x8 PR
Tim 130x10 PR
Ric 140x11 PR

Pull ups 50 total
Dips 100 total
Superset Curls / Tricep Pressdown

Barbell Complex x 3 sets

AM Cardio

30 Minutes incline intervals