5/5/5 OH Press

Press
5x115,135,150

Incline Press
10x135,155,175

Face Pulls
3x20xAvg Band

Seated Dips
3 sets of 20

BB Curls
10,10,10x95

Thu 12/29 5/5/5 Deadlift

SSB Squats
10x190,225,265

Deads
5x335,390,440 1x505,525

KB Swings
10x70 15,15x88

Abs - KB Side Bend
15,15,15x53

5/5/5 Squat

5x295,340,395, 1x455,505

GM
10x100,120,140

Leg Curls, 45 degree back, Ab Wheel
3x10-20

5/3/1 Bench, Squat, Press

-1 degrees outside definitely stiffened things up a bit.

Bench
5x240, 3x270, 3x305
The bench here was so narrow I felt like I was wearing one of Kevin's man thongs.

Squat
3x340, 3x385, 1x430
My first set with the bar almost ended up with me doing the splits the plywood platform was so slick. After adding a Yoga mat all was well.



OH Press
5x135, 3x150, 2x170

Cascade Fitness was actually a great place to get some training in. They had a separate free weight room and exactly what I needed for a quick vacation session.

Conditioning

2:00 sprint/run 4:00 jog/walk x 4 rounds

5/3/1 Deadlift

Deads
5x390, 3x440, 8x490(PR)
I had dreams of doing Barker's 551 for 3 but after the 8 rep set that wasn't going to happen.

SSB Squats
5x245,285,325

Conditioning

Prowler +90 x 10

Selkow Mile x 1

1 x 36" box jump (PR for me)

5/5/5 OH Press

Press
5x135,135,150

Incline BB Bench
5x135,150,175 (realized later these were supposed to be sets of 10)

Chest Supported Row
15,12,10

Face Pull
20,15,15

Dips
3 sets of 10

BB Curl
3 sets of 10

Pull Ups
6 sets of 2

5/5/5 Squats

Squat
5x295,340,385 1x475

SSB GM
3x10x145

Seated Ham Curls
3 sets

Reverse Hyper
3x20

Decline Abs
15, 15x10, 5x25

5/5/5 Bench

Wed Night (12/14)

Bench
5x205,240,275 1x315

2-Board Press (close grip)
10x150,180,210

Kroc Row
20x100, 30x110

Bicep 15's
2x15

Pull Ups
20 total reps throughout training

Prowler and SSB Squats AGAIN

Prowler + 90 x 10 trips

then....realized I used the wrong numbers this AM for my SSB squats.

SSB Squats
5x135,185 (warm ups) 10x225,275 ( missed sets from this AM)


Done

5/5/5 Deads

Deads
5x335,390 6x440

SSB Squats
10x150,185,205

Leg Curl
3x20

Back Raise
10,15,13

Hanging Ab Raise
3x5

3/3/3 OH Press

Press
3x125,145,160

Incline Press
8x150,175, 6x200

DBL KB C&P
10x26, 10x35

3/3/3 Squats

Squats
3x315,365, 11x405(PR)
This almost killed me for some reason - 10 minutes later:

SLDL
10x135, 8x225, 6x275, 5x275
No knurling + No chalk = not much weight or reps

Leg Curls
3x10

Ab Wheel
3x10

Shhhhhhh...........1445

Location:West Coast Fitness - Port Orchard, WA

3/3/3 Bench

SSB Squat
5x225,275,315

Bench
3x225,255 5x295

DB Row
30x100

Tricep Pressdown / Face Pulls
100 total reps each

Pull Ups
5 sets of 2

3/3/3 Deadlift

SSB Squat
10x225,275 5x315

Deadlift
3x365,415,465

Pull Ups
6 sets of 2

DB Bench
10x80, 15x75, 11x70

Abs
5 sets

Reload 3

Squats
10xbar,135, 5x225,275,315,365,405,Kevin's opener (sleeves no wraps - 465)

DB Incline
10,15x80,

DB Row (Kroc)
15x80,125

Reload 2

Squat
10x225,275,315

Bench
5x225,275 3x315

Deadlift
5x225,275,315,365,415

Location:West Coast Fitness

Reload

Back in the gym (Balance Point Fitnesss, Leavwnworth, WA) after my longest break ever (16 days)

DB Bench
20x50 10x60,75,75,75 (I thought the 75's were the heaviest DB's but later found the heavy bells under a pile of Swiss balls - I don't think the 80-100's get much use.

Pull Ups
2,2,2,2,2

Hanging Leg Raise
5,5,5,5

Squats
10x275,315,315

Bent Row
15x135 10,x185

Mobility & SSB

Lots of mobility stuff and some GM's and Squats with the new Safety Squat Bar

PM Conditioning

Mobility Warm Up

Prowler + 90 + 60+ MPH Headwind x 6 trips. Prowler wasn't too bad except that you can't actually breathe when going into the headwind. Thanks to Mark for joining me.

Mobility Week 11/13 - 11/20 + Team PR's

First the exciting stuff:

Tim
Squat PR of 405
Bench PR of 315
Two huge milestones out of the way. The gains will come quick now.

Kevin
505 Squat PR! Breaking 500 on squat has been a goal for a long time.

Mitch at Meet
17 years old - 165 Class
Squat 281
Bench 209
Deadlift 418 (3rd) 435 4th (gym record at 165)

Adam
Adam had an amazing day going 12 for 12! Will post his numbers later.

As for me:

This week has just been mobility work until today when I through in some sled drags and 6 Prowler sprints.

Mobility

Parisi Warm Up +

Mobility Week 11/13 - 11/20 + Team PR's

First the exciting stuff:

Tim
Squat PR of 405
Bench PR of 315
Two huge milestones out of the way. The gains will come quick now.

Kevin
505 Squat PR! Breaking 500 on squat has been a goal for a long time.

Mitch at Meet
17 years old - 165 Class
Squat 281
Bench 209
Deadlift 418 (3rd) 435 4th (gym record at 165)

Adam
Adam had an amazing day going 12 for 12! Will post his numbers later.

As for me:

This week has just been mobility work until today when I through in some sled drags and 6 Prowler sprints.

Meet Report Part 3 and Correction

First, when I went to update the board at the gym last night I realized my previous best total was 1443 not 1440. So, that means I got a 1# PR with my 1444 total.

Secondly I found out I had the highest meet total and co-efficient (612%). Cool but nowhere near where I should have been.

Congrats to best lifter Ron who competed with a broken rib and who is getting shipped out for his third deployment with the US Army. Couldn't have gone to a more deserving person!

Meet Report Part 2

Definitely not the 1505 I had set as my goal but I was thrilled with the Deadlift. I have narrowly missed 601 3 or 4 times in competition over the past 2+ years so this was a big milestone for me. Besides just getting the lift it was a huge boost mentally since my head had definitely not been "in the game" the rest of the meet. Too many contributing factors to mention here but all of my mistakes were going against my own advice.

Thanks to Jen, Tim, and Mark for their support and encouragement and to 80's Metallica and some good stimulants for getting my adrenaline going for the Deadlift.

Now for 2-4 weeks of recovery, mobility work, imbalance work, and conditioning. Then it will be time to go after 1500 again in the late spring or early summer.

For the rest of the TMS Gym Powerlifting Team, I have now done everything I tell you not to do and have personally demonstrated the poor results because of those mistakes. So now your job is not to make the same mistakes and kick ass at the WCO in December. Your second job is to make sure I stick to my recovery and mobility plan and don't get back under the bar too soon.

Ric

Meet Report

Didn't go as planned but I did get a small PR on my total and a BIG PR on my Deadlift.

Squat
496 good
529 miss
529 miss

Bench
342 good
362 miss
362 miss

Deadlift
550 good
606 good (22# meet PR)
Pass on 3rd lift

Total = 1444 (1#PR)

1-Day Out

Weight at 236.4 PERFECT! I can still eat and drink (minimally) and make 242 at 5:00pm weigh-in.

Mobility

25 min incline walking
Parisi Warm Up +
Foam Roller

Meet Week Training

Deadlift
10x135
10x185

Squat
10xBar
5x95
5x135

Bench
5xBar
5x135

That's it for this week except mobility stuff.

Mobility / Conditioning

Foam Rolling
Parisi Warm Up +

Prowler + 90 x 6 Trips
This totally sucked as its been 2 months since I've done any heavy conditioning. So why do it a week out from the meet? I needed to "un-stall" my weight loss without impacting my Pre meet recovery and without having to cut calories back. The Prowler accomplishes both as nothing else does.

At 240 this AM and want to be at 238 by Thu AM without having to do any water manipulation the last couple days. I don't care about coefficient this meet, just weighing in the 242 class and hitting a 1500+ total.

Mobility

25 min incline walking

Parisi Warm Up +

Bench Opener

Bench
Worked up to 1x335

Tim had a bench rep PR of 6x265 and a near miss 1RM w/315.

Hammer Strength Incline
2x15

Pullover Machine
2x15


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Deadlift Opener

Dead
10x135, 5x225,315, 1x405,495,550

Tim Dead PR 6x405

Back Raise
15,10

Decline Abs
15


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Mobility

20 min incline walking
Foam Rolling
Parisi Warm Up +




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Mobility

20 min incline walking
Foam Rolling
Stretching


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Squat Opener

The plan was to work up to 485 as an opener for the meet but here's how it went:

10xBar,135, 5x185,225,275 1x315,365,405,455,495 (felt good so I decided to go for a PR),
1x545 (20# PR)

Tim hit a PR set of 345x6

Kevin had a solid 455


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Conditioning

Assembling, moving, lifting:

Added and/or replaced:
2 Power Racks
1 Lying Leg Curl
1 Incline Bench
1 Decline Bench
1 Preacher Curl

Moved every plate in the gym at least once and several pieces of equipment more than once. Somehow it ended up looking like we have more space now.

Thanks to Tim, Mark, Adam, Larry, Jerry and Jon for all of their help. It was very much appreciated.



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Deload Deads

Deads
3x425,375,425

Kevin nearly hit a 500 squat - no doubt he'll hit it at the West Coast Open in December.

Band Ab Pull Downs
3x20

DL Stance Cambered Bar Squat
4x10




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AM Mobility

20 min incline walking
Parisi Warm Up+


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Mobility

25 minute incline walking
Parisi Warm Up


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5/3/1 Squats

Squat
5x335, 3x380, 1x425, 1x465, 2x510 (PR)
Tim also hit a solid 390 for a 10# PR




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5/3/1 Bench

BEAT BARKER BY 5#'s on BENCH TONIGHT (also he is really bad at bar loading math).

Bench
5x255, 3x290, 1x325, 1x350

DB Bench
15,10x100

Hammer Strength Incline
15,15x180

DB Row
10x80, 6,10x150

Rolling Thunder
Right & Left x 125


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5/3/1 Deadlift & PR's

Deadlift

5x375, 3x425, 1x475, 1x535, 1x590 (5# PR), 1x605 (20#PR)

Thanks to Kevin for giving me the "look" when I was going to stick to my original plan of doing 580 and encouraging me to go for a PR. Thanks to Tim, Mark, Kevin, and G for the encouragement and coaching. Having a great team makes all the difference!




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Mobility

20 min incline waking
Parisi Warm Up +


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Mobility

Parisi Warm Up
Agile 8
Simple 6
Box Jumps


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5/5/5 Squat

Squat
5x295,345,385

Reverse Hyper
3x15

Leg Curls
3x15

Band Ab Pull Downs
3x20


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5/5/5 Bench

Bench
5x225,255,295 (the 285 would have been for 10 but Kevin Barker's ego couldn't take me out repping him so he ripped the bar out of my hand.

DB Bench
10,10,10x100

Hammer Row
3 sets

Selkow Mile x 1


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Mobility

Parisi Warm Up +

20 min incline walking


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WARNING GRAPHIC 5/5\5 Thumbless Deads

Why thumbless Deads? See picture - lost a fight with a mandolin cheese slicer - WARNING GRAPHIC



Deads
5x325,375,425

Leg Press
20,20,20

Decline Abs
15,15,15


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Sprints

10 sprints


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Accessories

Bent Rows
5 sets

Pullovers
5 sets

Biceps
2 sets

Kroc Rows
1 set

3/3/3 Squats

Training at Fusion Fitness in Bend

Squats
On my warm ups my low back tightened up on 275x3. I was trying some stretching / foam rolling to loosen it up when Bill Haynes (the gym owner and National NPC competitor) came back and asked if my back was tight. I should have told him NO. He took me through 5 or 6 brutal stretches with him using all of his 250# to lean on me in the process. The end result - no more back tightness.

Back under the bar:
315x3, 365x3, 405x3, 475x3(#35 3 rep PR), 510x1
Definitely had more reps in the tank on the 475 and the 510. With only Jen back spotting I decided to play it safe.

"Earn the right to squat and go home" Jim Wendler. That was my mantra for today.

Conditioning

Hill Sprints x 10


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3/3/3 Bench

Fusion Fitness in Bend

Bench
3x240,275, 5x315(PR) 1x345

DB Bench
10x80,90,100




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3/3/3 Deadlift

Deadlift
3x350,400 12x450(PR) 1x535 (85%)

Rev Hyper
3x15

Hanging Leg Raise
3x10


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Deload Accessories

Trap Bar Shrugs
20x205, 15x245, 20,15,15x295

Dip Machine
2 sets of 20 reps

Pull Aparts
3 sets of 20

DB Shoulder Complex
3 set of 15

Pull Over
15,15

Selkow Mile

Deload Squat

Squat
3x335,275,315,345 my arm was killing me so I stopped here. No need to push things on deload week.

Tabata Class
Taught Tabata for Jen tonight. It's been a LONG time since I've done it.
Squat Thrusher
Curl/Press Combo (I skipped this one due to my arm)
Torso Twist/Mountain Climber
KB Swing / Goblet Squat

Deload Week Stretch & Run

Agile 8
Box Jumps x 10
Med Ball Slams x 10

Selkow Mile


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Deload Accessories

AM - Selkow Mile

Bent Row
15,15

Dips
8,10

Ab Wheel
10,10


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Deload Bench

Squat
10x135,225 5x315

Bench
5x a bunch (worked up with Giovanni)last set was 1x335

Deload Deadlift

Squat
5x185, 10x225,275,315

Deadlift
5x225,275,315,365,415

DB Bench
15x70,75,80

Curls
3 sets of 15 reps

5/3/1 ALL TIME SQUAT PR

Squat
10x135, 5x225, 3x275, 5x330, 3x370, 1x415, 1x465, 1x510 (all time PR) miss x 525, 1x525 (ALL TIME PR + #18)

Pull Downs
15,12,10

Squat Motivation

825 @ 220 Amazing.

Mobility

Extended Warm Up

3 sets of Bent BB Rows

Jump Rope x 300


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5/3/1 Bench

Squat
5x135,225,285,315

Bench
5x255, 3x285, 4x320(PR)

Tate Press
20,20

Ab/Rib whatever is still sore so I skipped the rows and most accessories today.


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5/3/1 Deadlift

Squat
5x135,225,275,315

Deadlift
5x135 1x225 @&:%]^{^ pulled an ab muscle under my rib
Ditch Dive Bomb for tonight
5x375, 3x425, 1x465, 6x505(PR)
Not the PR I hoped for but a good night all things considered.

DB Bench
15x75,80,85

Curls
15,15,15


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Conditioning

Prowler + 90 x 10 trips


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5/5/5 Squat / Press

Squat
5x285,330,370
Tim 330x5(PR)

Press
5x125,145,165

T-Bar Rows (EFS Core Blaster)
3 sets of 15 reps

Pull Ups
10 total

Decline Abs 15x10, 6x25
Ab Wheel 10,10

CONDITIONING
Selkow Mile x 1
Hill Sprints x 10




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5/5/5 Bench

Squat
5x185,225,275

Bench
5x225,255,285

Kroc Row (no straps allowed)
20x150(PR) 10x150

Prowler + 90 x 10 trips
Welcome to the Wall of Flu Mitch!


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Conditioning

Selkow Mile x 1

Hill Sprints x 10


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5/5/5 Deadlift

Squat
10x185,225, 5x275

Deadlift
5x320,365, 10x415, 5x405, 5x365

DB Bench
20x85, 11x110
Kevin 3x150 (PR) Kevin was the first one in the gym to be able to press these.

Bicep Curls
2 sets of 15

Neck Harness
25,20x50#

Prowler + 90 x 10 Trips
Nice job by Mark hanging in for 10 trips dieted down and at sub 6% bodyfat!


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Conditioning Class

Jump Rope
2:00/1:00 x 3 rounds

KB Ladder 1-5
C&P,Snatch,Swing

Prowler +103 x 6 trips
Ugh, I forgot how much harder the sprints are with a 53# KB in the nose.

Tabata
KB Swing/Speed Squat




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Accessories - Conditioning

Simple 6
Agile 8

T-Bar Row (EFS Core Blaster)
15x90, 10x115, 10x140

Bent Row
10x135,185,185

Low Back Raise
15,15

Prowler +90 x 10 trips


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3/3/3 Squats & Press

Squat
3x315,350, 10x405(PR)
Tim 3x325(PR)

Press
3x135,155, 5x175(PR)

Pull Downs (EFS Fat Bar)
15,15,15 x 150

Ab Wheel
3x10

Neck
Some



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3/3/3 Bench

Squat
5x185, 10x225, 5x275

Good Morning
5x185, 5x225, 2x275

Bench
3x235, 3x270, 6x305(PR), 3x320(PR)
Tim 2x275(PR)
Kevin 10x305(PR), 2x345(PR)

Kroc Row
10x100, 10,10,10x150

Prowler + 90 x 10 trips

Conditioning

Prowler + 90 x 10 trips


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3/3/3 Deadlift

Squat
5x185,225,265

Dead
3x340,390,440, 1x530,545, Mx600, 3x500

Kevin 1x505 (gym PR)

DB Bench
15x80, 12x90, 10x100

Curls
15,15,15

CONDITIONING:
Prowler +90 x 10 trips


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Conditioning

Selkow Mile x 1
Prowler + 90 x 10 trips


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Deload Press

Agile 8
Simple 6

Bent Row
3x10x135

V-Sit
3x10x25

Press
5x74,95,115

Prowler + 90 x 10 Trips



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Squat Deload

Squat (deload alternative 3,65,75,85% of training max)
3x290,330,375

Hill Sprints x 10 with Gavin and Macy



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Bench Deload

Squat
225x5, 245x10, 315x5

Bench
5x135,185,225

Neck Harness
25,20x45


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Conditioning + Neck

Prowler +90 x 10 Trips

Plate on forehead
15,15,15x35

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Deload Deads

Squat
5x185,225, 10x275

Deadlift
5x225,275,315

DB Bench
15,15,15x70

Curls (15's)
15,15,15x50

Neck Harness
25,25,25x35


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AM Cardio

20 min incline walking


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Deload Conditioning

Jump Rope
1:50/1:00 x 3

Selkow Mile x 1


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5/3/1 Squat and Press and Puking in the Gym

Squat
5x320, 3x365, 1x405, 1x445, 1x 505(PR)

Kevin 465x1 (PR) Great PR week for Kevin especially considering he also welcomed his first born this week.

Press
5x140, 3x160, 2x190(PR) This completed the 4/4 PR week on the Big 4 lifts!

Ab Wheel 10xbwt got bored and went to do Prowler

Prowler + 90 x 10 trips

After telling Riley - "don't puke in the gym" and him replying "I know" he returned from the bathroom with a bag of puke. To his credit he changed the trash bag and "offered" to take the bag of puke home with him. Lucky for him it was trash day. Welcome to the "wall of puke" Riley.

5/3/1 Bench

Squat
5x185,225,225

Bench
5x250, 3x285, 1x315,335,355(PR)

Kevin Bench
1x365(PR)

Kroc Row
150#x10,10,10




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5/3/1 Deadlift

Squat
5x225,225 only did two of my three sets as I had big Deadlift plans tonight

Deadlift
Ric 5x365, 3x405, 1x455, 1x510 (82.5% of goal) 4x555 (PR) (95% of goal)

Riley 1x375 = 35 pound PR
Daniel 1x355 = 25 pound PR
Larry 1x455
Tim 1x425

Dumbbell Bench
20x80

Prowler x 6 trips

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Conditioning

Warm Up

Jump Rope
1:40/1:00 x 3

Prowler + 103 x 5 men
+ 50 x 5 ladies

Awesome Mile



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Conditioning +

Cleans (light and easy)
5x95,115,135,155

BB Curl
15x65,75,95

Neck
Harness 20,20,20x35
Flexion 15,15x25

Pressdowns
20x120,130,150

Prowler + 90 x 10 trips


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5/5/5 Squat / Press

Squat
5x280,320 6x365

Overhead Press
5x135,140, 8x160(PR)

Decline Abs
15x10, 8,8x25

Selkow Mile

Hill Sprints x 10


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5/5/5 Bench

Squat
5x170,220,260

Bench
5x225,250, 8x285(PR)

Kroc Row
Had to jump from the 120 to the 150 this week.
5,7,6,8x150


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Tabata & Conditioning

Led Tabata Class

Prowler +110 x 10 Trips


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19th Anniversary & 5/5/5 Deads

Celebrated 19 years of marriage at Loprenzi's Gym (more like museum of cool equipment from the 40's and 50's). Yes, the secret to a happy marriage is anniversary day training - or maybe it's dinner at El Gaucho later.

Squat
10x185,225,255

Deadlift
5x315,365 11x405

DB Bench
20x75, 12x92, 15x82 (don't ask me about the 2 pound increments - must be "old school".

Bicep Curls (15's)
15x45


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New Gym Bench Record

Edgar hit a 395 bench to beat his previous gym record by 30 pounds! He just missed 405 at lockout.


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Conditioning

Warm Up

Jump Rope
1:30/1:00 x 3 ( changed to 3 vs. 6 rounds as it's taking too much class time)

Box Jumps
A bunch

Lunge / Step Up Combo
A bunch more

Prowler
Suicides x 5
190 x 1 trip

Keg Toss
Played catch for 15 minutes with 5 of us


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3/3/3 Squat / Press

Squat
3x300,340,385, 1x445, mx505 (head up!)

OHP
3x135,155, 6x175(PR) 1x195

Accessories = DDJS

Selkow Mile x 1

Hill Sprints x 10


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3/3/3 Bench

Squat
5x195,235,285

Bench
3x235,265, 6x300(PR), 1x320

Kroc Row
30x120

Dips
3 sets of 10

Neck Harness
25,20x25

Landmines
20x25

Selkow Mile




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Prowler

10 trips x Prowler + 90


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3/3/3 Deadlift

Squat
10x175,225,265

Deadlift
3x335,380,435 (forgot to go for reps) 2nd time 8x435 3x510(85%)

Flat DB Bench
(It's been years since I've done these)
20x70, 15x80, 10x90

Bicep "15" Curls
15x42.5,45,45

20+ Tire Flips (wasn't counting)
100 x Jump Rope

Neck Harness
3 sets of 20 w/25#

Selkow Mile x 1

Hill Sprints x 8

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Conditioning

Flying solo early this AM as I have to work this morning.

Foam Roller and Band Warm Up

Jump Rope
1:20 jump / 1:00 rest x 6 rounds

Prowler +140 x 10 trips


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DELOAD SQUAT / OHP

Tabata
Push Up / Plank
Torso Twists

Squat
5x185,225,275

OHP
5x85,115,125

Pull Ups
10 sets of 5 reps

Decline Sit Up
15x10, 8x25

Prowler + 90
6 trips




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DELOAD BENCH DAY

Squat
10x185,225,225

Bench
10x135, 5x165,205

DB "15" curls
15,15,15x30

Dips (BWT)
10,10,10

Prowler + 90 x 6 trips


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Prowler

Prowler +90 x 11 trips


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Deadlifts

Block Deads
5x455,505,505, 3x505, 5x505

Speed Deads
3x365 (not speedy) 3,3x315

BB Bent Row
15,15x135

Kroc Row
20x120

AB Wheel
15,15

Conditioning

Foam Roller

Jump Rope 1:10/1:00 x 6

Farmers Walk (40 yard "runs")
2x240, 2x290, 4x340

Prowler +90
through the middle (TTM) x 3
High x 3




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Accessories

5 sets of 20 reps:
Face Pulls
Pull Aparts
Press Downs
Barbell Curls

Shoulder 21 complex x 5 sets


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5/3/1 Clean and Squat

Clean
5x145, 3x165, 1x185

Squat
1x340 and tweaked my knee. No idea what happened but anything at or below parallel causes a sharp pain under the knee cap. Ice and Ibuprofen underway.

5/3/1 Bench / OHP

Bench
5x245, 3x280, 1x 315
Kevin hit an easy 1x345 and just missed 360

Overhead Press
5x135, 3x155, 1x175, 1x190
Kevin took back the gym record with a 215 strict press.

Incline DB Press
8x100, 10x90, 15x75

Pull Ups
10 sets of 4 reps

Dips
5 sets of 10 reps

Jump Rope x3x100

PM Conditioning

Prowler + 90 x 10 trips

Awesome Mile x 1

AM Conditioning

Hill Sprints x 10


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Deadlift

Block Deadlifts

5x455,505,505

Speed Deads (double mini bands)
2x185,205,225

Good Morning
15x95, 10x115, 10x135

BB Bent Row
15x135, 15x185, 10x225

Kroc Row
30x110

Band Ab Pull Downs
3 sets of 20 reps

Jump Rope 4x100

AM Conditioning

Awesome Mile x 1

Hill Sprints x 10

Heavy Conditioning - Tabata

Warm Up - Foam Roller

Jump Rope 1:00 / 1:00 x 6

Tire Flip 80 yards (2 man alternating)

Prowler + 130
High Handle x 5 trips
O-Line x 1 trip

Tabata x 1 round

Accessories

Shoulder 21's x 3 sets

Pull Aparts 5x20

Face Pulls 5x20

Press Downs 5x20

Barbell Curls 5x20

Jump Rope 5x100

Awesome Mile x 1

5/5/5 Clean & Squat

Clean
5x135,145,165

Squat
5x295,340,385

Leg Press
15,15,15x14 plates

Leg Curl
16,16,15x140

Decline Abs (#10 behind head)
15,15,10

Jump Rope
3x100


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5/5/5 OHP & Bench

OHP
5x120,135,155

Bench
5x225,245,280

Incline DB Press
12x90, 8x100, 15x75

Pull Ups
7 sets x 4, 3 sets x 3

Dips
5 sets of 10

Jump Rope
6 sets of 100

Awesome Mile x 1

Conditioning

Prowler + 90 x 4 trips
Prowler ATW x 4 people

3 x 4 min rounds of Tabata

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Deadlifts

Block Deadlifts
5x405,455,495,505

Speed Pulls
3x305x3

Good Morning
15x95, 10x115,135

Bent BB Row
15,15,15x185

Kroc Row
21x110

Abs
Band Pulldowns 2 sets x 20 reps
Wheel x 10 reps

Jump Rope 400 reps throughout workout

Prowler + 90 x 6 trips




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Heavy Conditioning - Tabata

Warm Up

:45/1:00 Josh Bryant Jump Rope Intervals x 6

Kettle Bell Swings & Clean & Press

Parisi Warm Up

Tabata King Class

Awesome Mile

Accessories

Close Grip
15,15,15,10

Cheat Curl
10,8,6,12

Shoulder Complex
21,21,21

Pressdowns
100 total reps

Face Pulls
100 total reps

DB "15" Curl
15
Awesome Mile x 1


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Tabata

Tabata King Class


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3/3/3 Squat / Clean

Clean
3x135,155,175

Squat
3x315,365.405

Narrow Squat
3x10x185

Dbl KB Walking Lunge
20x35's,44's,53's

Leg Curl
4 sets of 10

Ab Wheel
3 sets of 10

Hanging Leg Raise
1x10

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3/3/3 Bench

3x230,260,295 4x315(PR)

Incline DB
15x80,75,70

Pull Ups
10 sets of 3

Dips
5 sets of 10

Conditioning
Prowler Suicides x 1
Prowler +90 x 4 trips




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Mobility & Mile

Parisi Warm Up

Awesome Mile x 1


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Tabata

Tabata King Class


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Mobility

Parisi Warm Up


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PM Prowler

Prowler +90 x 10 trips


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Jen Squat PR and 3/3/3 Deads

Jen Squat
1x225,(PR) 1x235(PR) 1x250 miss, plenty of strength just WAY below parallel.

Ric
Dead
3x350, 3x400, 7x450

GM
15x95, 15x145, 10x195

Double KB Swings
15x35's, 15,15x44's

Kroc Row
15x80, 30x100

Bent Row
15x135, 10,10,10x185

Abs
Band Ab Pulldown 2x20xAvg
Decline Sit Ups 15,15x10# behind head

Awful Mile
1xMike Miller Trail
This was harder than I thought it was going to be. Made even more difficult by the bugs I inhaled. I actually coughed up a live bug when I got back to the gym - Awesome!

Prowler will happen tonight.


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Conditioning +

Warm Up
Jump Rope x 100
KB Swing 40x53

Prowler +90 x 8 trips

Tire Flips x14

Face Pull / Pressdowns superset 5 sets of 20 each

1 x Awesome Mile

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5/3/1 Bench

Bench
5x240, 3x275, 4x305(PR)

Incline DB Bench
15,15,11x70

Pull Ups 10 sets of 2
Assisted 10,10x-80

Dips 7,8,10,12,12
Machine 20/200

Barbell Curls (Fat Gripz) 12x70, 10x95
BB 10,10x95




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5/3/1 Squat and Dead

Squat
5x330, 3x375, 3x420, 1x455

Kevin - HUGE gym PR of 455. Finally on the board for squats!

Deadlift
5x365, 3x415, 1x465, 1x515

Prowler +90
6 trips

1x Awesome Mile

Hill Sprints

10x40 yards hill sprints.


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Urban Hill Sprints

10x40 yards between 2nd and 3rd and Seneca in downtown Seattle.

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Ryan Alexander Rabourn Tribute Night

Last year I did 30 trips with the Prowler w/50# so I had to top that.

This Year:

Prowler + 90 x 15 trips (I think someone put glue on the ground tonight the pushes were brutal). On top of that we had to push around a pick up that was parked in our path.

1/2 mile run to hill.

40 yard hill sprints x 15

1/2 mile run back to gym.



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5/5/5 OHP & Bench

OHP
5x115,135,150

Bench
5x225,240,275

Incline Press
DB 10x75,85,90
Hammer Strength 10x180,180

Barbell Curl
15,15,15 x 90

Face Pulls
5 sets of 20 w/Avg Band

Awesome Mile


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5/5/5 Rows and Deads

Deadlift
5x320,365,425

Bent Row
5x150,170,200

Good Morning
10x135,155,195

Hyperextension
2x15 w/#10 behind head

Band Ab Pulldown
3x20

Ab Wheel
2x15


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Heavy Conditioning - Tabata

Awesome job by Melanie, Danette, Julie, and Jinji doing BOTH the Heavy Conditioning class and the Tabata class. Jen also had 6 people for her "remote" Tabata class at the ladies retreat in Bend.

Heavy Conditioning included:

Agile 8
Jump Rope
Prowler
Sled Drags

Tabata included:
Speed Squats
Upper Body Combo
MB/KB Tosses
and a brutal lower body combo to finish everyone off.

Tabata Class

Tabata

Great class again tonight!

High Knee Sprints
Squat Thrushers
Ab Complex
Box Jumps

Thanks for joining us tonight Larry.

3/3/3 Clean & Squat

Clean
3x135,145,165

Squat
3x315,365,405

Leg Press
20x10,12,12 plates

Abs
2 sets of 15


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3/3/3 OHP & Bench

OHP
3x125,140, 5x160

Bench
3x225,260,290

Incline DB Press
10x70,75,80

Hammer Incline
10x140,190

Biceps
3 sets of 15 reps

Narrow Grip Board Press
3 board: 10x135,185,225
No board 20x155

Awesome Mile


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Mobility

Parisi Warm Up

Awesome Mile


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Tabata Class

I have to teach all three Tabata classes this week so I'm either going to die or get conditioned to it.

Tonight's menu was:

Goblet Squat
Complex
V-Sit
Row w/Push Up




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Vic's Old School Classic Meet Report

Vic’s Old School Classic
Florence, OR
June 18th, 2011

Team Muscle Studio went to compete in the Old School Classic in Florence this past weekend. This turned out to be an excellent meet with all of us hitting PR’s.

Mark (198)
Mark went into this meet having started a gradual diet down for the Seven Feathers Body Building show in October. His goal was a 1200 total. His lifts were:

Squat
407 good lift
429 good lift
451 miss



Bench
265 good lift
285 good lift
303 good lift (PR)



Deadlift
407 good lift
440 good lift
468 good lift (PR)


Total = 1200 goal achieved

Tim (181)
Tim had been hitting training PR’s left and right so all that was left to be seen was if he could duplicate that success in the meet – he did! The announcer suggested they should just call it the Tim Kaufman Meet. His lifts were:

Squat
325 good lift
363 good lift (PR)
380 good lift (PR)


Bench
253 good lift
280 good lift (PR)
297 good lift (PR)
His 4th attempt at 303 was a miss


Deadlift
370 good lift
418 good lift (PR)
440 good lift (PR)
4th lift of 451 good lift (PR)


Total = 1117 (PR)

Co-efficient was 642% which was good for second place in the meet.

Ric (242)
I decided to do the meet on Monday after spending the weekend helping at the Highland Games – it got my desire to compete going. My goal was to hit a squat and bench PR.

Squat
455 good lift
507 good lift (PR)
523 miss (rookie mistake – I dropped my head)


Bench
319 good lift
353 good lift (PR) this was felt so easy I decided to go big on my third
374 miss – somehow I let it drift towards my face and had to call take before I lost it


Deadlift
I had ZERO expectations for my deadlift. I had only pulled over 500 pounds twice since November. I was worried about even opening at 500 but I would rather bomb out on the deadlift than not get at least 500 so I went into full psych up mode:

501 good lift – really ugly, uneven grip and the bar came up a bit uneven
565 good lift – I made the big jump as I knew this would give me a PR total
584 good lift (PR) – tough lift but I felt like I had enough strength and adrenaline left to go for a 4th lift.
600 4th lift miss – missed at that top. Couldn’t get my hips through to lock it out.


Total = 1443 (PR)

3/3/3 Bent Row / Deadlift

Bent Row
3x165, 3x185, 8x210

Deadlift
3x340, 3x390, 5x440

GM
10x115,135,135

Hyperextension
15xbwt, 10x10,10 behind head

Abs
Band Pulldown 3x20
Hanging Leg Raise 10
Ab Wheel 10

Awesome Mile


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Jen DL PR's

Jen Deadlift
1x225(PR) 1x250(PR)


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1-Day Out - Old School Meet - Florence, OR

Weight at 237.0 this AM. 5 pounds under is a good place to be since I usually put on 4-5# between AM and the 5pm weigh-in. I'll keep liquids and carbs to a minimum until after weigh-in just to be sure I make it. Then the liquid and carb frenzy will begin :).


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Mobility

3 days out from the Old School meet in Florence, OR.

Parisi Warm Up
That's all for today except maybe some foam rolling tonight. Tomorrow and Friday will be the same.




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Jen Squat PR

Jen Squat:

Her previous 1RM was 200. She hit 215x3 this morning.


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Mobility

Parisi Warm Up
Awesome Mile


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Playing Fetch

1st Annual Newport Highland Games

Competitor throws an implement - I retrieve it x 1000 or so.

This was a fun event to watch and am certainly tempted to try it as a novice next year.

I'm looking forward to watching the Masters compete tomorrow - especially Steve Pulcinella and Amy Wattles from elitefts.com.

5/3/1 Squat & Clean

Squat
6x325, 3x375, 1x410, 1x460

Clean
5x135, 5x150, 6x170, 1x190

Leg Press
15,15x12 plates

DB Side Bend
15x85

Prowler +90
6 trips


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Mobility

Foam Roller
Awesome Mile


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Tabata

Tabata Class

Mobility

Parisi Warm Up


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5/3/1 Bent Row + Deadlift

Bent Row
5x170 3x195 8x215

Deadlift
5x365, 3x405, 1x455

Good Morning
10x95,145,145

Hyperextension
15,15

Ab Wheel
10,10,10

Awesome Mile x 1



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5/5/5 OHP & Bench

OHP
5x115,130,145

Bench
5x205,240, 10x275(PR)

Incline DB Press
10x70,80,85,90, 15x70

Barbell Curl
10x90,100,110,125,100

5/5/5 Row & DL

BB Bent Row
5x150,170, 8x195

Deadlift
5x315,365,405, 1x455, 1x505

GM
10x95,145,195

Hyperextension
3 sets of 15

AB Wheel
2 sets of 10

Pull Up Bar Hanging Leg Raise
2 sets of 10


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3/3/3 Cleans and Squats

STRETCH
not much

LIFT
Cleans
3x130,140,160 1x180

Squat
3x305,345,405, 1x455

Dead Technique
15 singles

Leg Press
20x12,14 plates 15x16plates

Abs
DB Side Bend
15x85,85

Decline Sit Up
15x10,10

RUN
Awesome Mile + 9 hill sprints


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3/3/3 OHP & Bench

OHP
3x120,140,155, 1x180

Bench
3x225,255,285, 5x300

DB Incline Press
10x80,85

BB Curl
10x90

DB 15's
10x42.5

Prowler + 90
6 trips

Highland Games: HINT - if you use FB to communicate info don't use the comment section from your post 3 days ago to announce a cancellation. Write a new post so people will see it. Just a thought.


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AM Mobility

Parisi Warm UP

Conditioning

Tabata x 3 rounds

Mobility

Parisi Warm Up


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Deadlift

Tim 405x5 (PR)


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3/3/3 BR and DL

STRETCH
Agile 8

LIFT
Bent Over BB Row
3x160,180, 6x205, 1x215

Deadlift
3x335,380 8x435, 1x485

Good Morning
10x95,115,135

HyperExtension
5,12

AB Wheel
3x10

Pull Up Bar Leg Raise
10,10

RUN
Awesome Mile (hill) + 8 hill sprints


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CONDITIONING

Picked up every dumbbell in gym twice (applying loctite).

Awesome Mile + 8 hill sprints


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Accessories

Pull Ups (assisted) 4 Grips*
10,10,10,9,8

Seated Dips*
5 sets of 10

*working on getting shoulder healthy so I'm doing the rehab version of pull ups and dips

Biceps (15's)
3x15

Triceps (pressdowns w/rope)
10,20,15

Face Pulls (avg band)
3x20

Seated Calves
3x25

DB Row
15x100, 10x120

Trap Bar Shrugs
20x245, 15x345,345

Awesome Mile x 1


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5/5/5 Squat & Power Clean

Tim 310x7 squat (PR)

Cleans
5x135,135,155

Squat
5x280,325,370

Leg Press
10x10,14,14,16,16 plates

Abs
Decline
10xBW,BW
DB Side Bend 10x80,80

CONDITIONING
Tire Flips x 50



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Mobility

Parisi Warm Up
20 min incline walking


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5/5/5 Bench

Tim - PR's in OHP and Bench

OHP
5x115,135,145

Bench
5x205,240, 9x270 (PR)

Incline Bench
10x70,70,85, 7x80, 10x75

Barbell Curls
10x80,90,110,15,115

CONDITIONING
Prowler +90 x 6 trips


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Mobility

Parisi Warm Up
20 min incline walking


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Heavy Conditioning

Prowler +90 x 7 Trips

Tabata (3 rounds)
Speed Squat
Squat Thrusher
Combo D


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Mobility

Parisi Warm-up
20 min incline walking


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Bent Row / Deadlift 5/5/5 Week

Bent Row
5x150,170, 10x195, 10x170,170

Deadlift
5x315,365, 10x405

GM (stiff leg - below parallel)
5x10x95

Ab Wheel 10,10
VLR 15,15

Awesome Mile x 1 (hill version)

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AM Mobility

Parisi Warm Up

20 min incline walking


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AM Mobility

Parisi Warm Up

Awesome Mile - Hill Climb Edition

Squat

Short on time tonight so...


Squat
Reps ??x15, ??x12, 315x10, 335x8, 355x6, 430x3, 475x1

Tabata Class as accessory exercises

Bench

Bench
1x315, 1x335, 1x350 (PR!)
been wanting that one for a long time.

Straight Arm Fly
20x35/15x45/12x45/10x47.5/8x50

DB Tricep extension <:30 rest
32.5x15,12,12,11,9,8,10,11

Tricep Pressdown
5 sets of 20 - hold and flex


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Mobility

Parisi Warm Up


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Tabata

Tabata
Jump Rope
KB Swing
Lunge to Press
Swiss Ball side to side
Gate Swings


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Mobility

Parisi Warm Up


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Deadlift

Deficit Deadlift
360x8, 400x6, 450x3, 500x1(PR)

Deadlift
405x8, 440x8

Bent Rows
Barbell Curls
Pull Ups
Reverse Curls


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AM Conditioning

Parisi Warm Up

20 min incline walking


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Bench

Bench
20x145,15x165,12x185,10x210,8x235,3x285,3x275,20x150

Close Grip Bench
12,10,8,6x150

Fly (straight arm)
20x40,15x45,12x45,10x47.5,8x50

Lying DB Tricep Ext <:30 rest
15,14,13,10,13,11,7x30

Pressdowns (hold and flex)
20,17,20,20,12x45

Awesome Mile


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AM Cardio

20 min incline walking


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Deadlift

Deficit Deadlift
8x355,6x395,3x445,1x495(PR)

Deadlift
8x435, 8x405

Bent Over Rows
12x135,10x175,6x205,15x190

Chest Supported Row
15x70,10x100,6x120,16x75

Lat Pull Downs
15x165, 8x180

Cheat Curls
15x80,12x90,10x110,8x130,20x100

Cable Concentration Curls
15x60x3 sets

Reverse BB Curls
15x50,10x80,12x80,8x90

AM Cardio

20 min incline walking


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Saturday Conditioning

Farmers Run w/Trap Bar
40 yard runs
2x200
6x250
2x300

Prowler +90
10 40 yard sprints (for Ric and Mark - less for the rookies)

Saturday Conditioning

Circuit
Push up
Jump Rope
Box Jump
Side to Side Abs
1x5 minutes
1x8 minutes

Barbell Complex x 1


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Powerbuilding Legs

Leg Extensions
5 sets of 25 reps x 120

Squats
15x230,12x280,10x300,10x320,6x340,3x410,1x460 (walk-outs with 500 and 550)

Icarian Hack Squat
20x200,260, 15x260

KB Walking Lunge
2x35# KB x 4 diagonal trips across the gym

Leg Curls
12x120,120, 12x140

Stiff Leg Deadlift - Deficit
12x135, 12x185, 12x205,205

Powerbuilding Chest & Triceps

Bench
20x135, 15x155, 12x185, 10x205, 8x225, 5x275, 20x145

Close Grip Bench
12,10,8,6x145

Flat Fly - Straight Arm
20x30,15x35,12x40,8x45

DB Tricep Extensions
15,115,10x25

Tricep Pressdowns
20x60, 20x45, 16x45, 14x45

Pullups
15 total

Powerbuilding Back 7 Biceps

Deficit Deadlift
8x345, 5x385, 3x435, 1x485

Deadlift
8x425, 8x405

Bent Over Row
12x155, 12x165, 10x175, 15x155

T-Bar Rows
12x90, 10x135, 6x180, 16x135

Fat Bar Lat Pull Down
15x150, 8x170, 8x165, 6x180

Cheat Curls
15x65, 12x85, 10x95, 25x70

Concentration Curls
15,15,15x25

Reverse Barbell Curls
15,12x70, 10x50

Wrist Curls
10,10x45

Saturday Conditioning Group

Warm Up

Barbell Complexes

Dumbbell Complexes

Taught Tabata Class

Powerbuilding Shoulders

Overhead Press
15x45,12x95,10x115,8x125,8x135,6x145

Arnold Press
Reps = 20,15,15,12,10,10

Front Raise
w/plate 15x35,15x45,seated 10x45, hammer bar 8x60

Side Laterals
15x20,12x20,10x30,9x37.5

Bent Over Laterals
15x20,12x22.5,10x30,10x37.5

Trap Bar Shrug
15x245,15x295,15x345,10x385,6x425

As long as the bar was already loaded
Trap Bar Deadlift
1x425, 1x510

Dumbbell Shrugs
20x100, 15x100, 10x120, 8x150, 6x150

Powerbuilding Legs

Leg Extension
25x90,100,110,120,130

Squat
15x225, 12x275, 10x295, 8x315, 6x335, 1x405

Power Building Chest & Triceps

Bench
20x145, 15x185, 7x205, 7x205, 10x185, 5x235, 15x145

Close Grip Bench
12x135,10x155,5x175

Flat Fly - Straight Arms
15,15x30, 15,15,15x35

Tabata

Tabata

Renegade Row w/Push Up
Squat Thrushers
Jump Rope

Awesome Mile


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Back & Biceps

Warm Up
PVC - Quads, Hams, IT, Glutes, Adductors
Jump Rope x 50

Decided to do the 8/5/3/1 for this program as the Deficit Deads and the downs sets of 2x8 as regular deads.

Deficit Deadlift
8x325, 6x365, 3x415, 1x465

Deads
8x405,405

Bent Over Rows
12,10.6.15

T-Bar Rows
12,10,6,16

Pull Ups
23 total

Lat Pull Downs
12,10,8,6

Fat Gripz Cheat Curls
15,12,10,8,20

Concentration Curls
15,15,12

Reverse BB Curls
15,12,8,10

Wrist Roller
2 sets w/10#

Awesome Mile

Conditioning

Kettlebells
Tabata
Prowler
BB Complexes

Awesome Mile


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Shoulders

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Legs

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Chest & Triceps

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Back & Biceps

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Coaching - Conditioning

Worked with Andy on Squat, Bench, an Deadlift technique and he got PR's on all three.

2 rounds of barbell complexes

Awesome Mile x 1


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Misc Day

Too lazy to type all this out. I also did the Awesome Mile. I didn't do all the sets or the Tricep Pressdowns since my triceps were already cramping. All of this was done in a circuit fashion except the DB Tri Ext.



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Deload Bench / Press

Bench
5x135,185,205, 10x225

Press
5x80,105,115

DB Row
10x80,80

Pull Ups
15 total between sets

Neck
Lateral 3 sets of 10

Awesome Mile x 1
Let Kevin set the pace for the mile and he ran it faster than I usually do.

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Conditioning

Prowler x 10 Trips

Awesome Mile x 1


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Deload Deadlift

Dead
Worked to 5 sets of 1 rep at 405

Trap Bar Deadlift
10x155,205,245,295,345

Abs
4 sets

Awesome Mile x 1

Prowler x 8 trips




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Awesome Mile

Awesome Mile x 1


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Saturday Conditioning

Conditioning:

Kettlebells
Prowler
Sled Drags


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Awesome Mile

Awesome Mile x 1


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Words to Train By

What I want everyone to do, from this day forward is to make the press, bench, squat, clean and deadlift main lifts. What you do afterward is going to be a gametime decision. If you feel awesome, go for it. If not, do nothing or limited work. But what truly matters is that you have a GREAT workout on the main lifts. After that, just have a good workout. Jim Wendler



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5/3/1 Bench & Press

Bench
5x250, 3x285, 1x315

Press
5x140, 3x160, 1x180

1 x Awesome Mile


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5/3/1 Power Clean / Dead / Squat

Power Clean
5x135, 3x155, 1x175, 1x190

Deadlift
5x335, 3x395, 1x420, 1x455, 1x495

Squat
5x335, 3x395, 1x420, 1x455




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Lower Accessories

45 degree Back Raise
15xbwt, 10,10x25,

Hanging Ab Raise (knees up-pull up bar)
10,15,15

Good Morning w/safety squat bar
10xbar, 10,10,10x95

Leg Press
15,15,15

Awesome Mile x 1

Traps and Arms

Barbell Curls
15x60,70,80 10x115

Dips
3x10

Trap Bar Shrugs
20x155, 15x245,335,335 10,10x385

Face Pulls
25,25,25,25

Rope Pressdowns
25,25,25,25

DB Curls
15,10,10

15 min incline walking - to kill time while Jen did her cardio.

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Conditioning

Sprints
:20 sprint :40 walk x 10

Awesome Mile

Playground Pull Ups
4 sets of 3

Sprints (part 2)
:20 sprint :40 walk x 10




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5/5/5 Bench

Bench
5x225,250,285

DB Incline
10x70,70,80

Overhead Press
10x135 10x160

DB Row
10x100,120,136

Awesome Mile x 1

25 min incline walking


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Arms

LAME Hotel Gym
Biceps and Triceps x some reps and sets

Awesome Mile x 1


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5/5/5 Squat

Independence Gym - Tempe AZ

Squat
5x315,345 1,2,3x405
Great gym except they didn't have any bars w/knurling in the middle for squats. Hence my multiple sets - I kept feeling like the bar was going to slide off my back. All sets done no wraps or belt in running shoes. Not because I advocate that but because I was too cheap to pay the airline for an extra bag to carry all my lifting stuff.

Leg Press
15,15,15,15

Lying Leg Curl
15,15,15,15

Decline Abs (#10 behind head)
15,15,15

Awesome Mile x 1

25 min incline walking to make up for not being awesome yesterday.

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5/5/5 Overhead Press

Hotel Gym

DB OHP
5x10

DB Curls
5x10-15

DB Triceps
5x10-15

DB Hang Clean
5x10-15

Time to go catch our flight - Awesome Mile tonight


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5/5/5 Deadlift

Deadlift
5x325,350,405

Good Morning
12x95, 12,12,12,12x115

Hanging Ab Raise
5x10

Awesome Mile x 1


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Saturday Conditioning

Conditioning Circuit

Prowler x 10 trips

Awesome Mile x 1


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3/3/3 Bench - PR's

Bench
3x235,265, 5x300(PR) 2x325(PR), 3x315(tied 1+yr old PR)

DB Row
3x10x100

Fat Tricep Pressdown
3x15

Awesome Mile x 1

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Awesome Mile

1 x Awesome Mile

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Tim's Pr's This Week

Military press-170X1
Squat-345X(one ugly 1)


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3/3/3 Overhead Press

OHP
3x130,150,170 1x190 1x212(PR)

Dips
3x15

Biceps
3x15

Chins
10 sets x 3 reps

Face Pulls
3x20

Prowler
10 trips

Crew of 6 started on the Prowler, 3 finished 10 trips (Alfredo, Mark, Ric).

Not-as-Awesome Mile x 1(this wasn't as fun after the Prowler)


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3/3/3 Deadlift

Deadlift
3x330,390,425 1x525, 5x525(PR)

Good Morning
12x95, 15,15,15,15x115
Locked knees - Below Parallel

Hanging Leg Raise
3x10

1xAwesome Mile


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Awesome Mile

Deload Week - no heavy conditioning

Awesome Mile x 1


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Awesome Mile

1xAwesome Mile


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Alfredo vs. Prowler

Audio translation from Video:

"I'll go to Church if I do this without puking."
"That didn't count as puking, it's just water."
"It kicks ass."

5/3/1 Deadlift

Just worked up using new DL form.
1x315,365,405,455,405

Band GM
3x12

Ab Wheel
3x12

Awesome mile


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Prowler

Prowler 10 trips x 90 1 trip per minute for 10 minutes.

Awesome Mile

Prowler 2 trips x 90


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Awesome Mile

Awesome Mile in a snowstorm


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5/5/5 Squat

Power Clean
5x135x3 sets

Squat
5x295,340,395

Leg Press
5 sets of 15 x 12 plates

Leg Curl
20x110, 15x120, 15,15x130

Hanging Leg Raise
4 sets x 10 reps

Awesome Mile


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5/5/5 Bench

5x215,245 3x280 - the weight felt really heavy on one side, I looked at my hands and my left hand was at least 3 inches wider on the bar than my right.
Regroup/Regrip 280x5

DB Bench
#70x15,15,10

DB Row
#100x10,10,10

Tri Press Down
#75x20,20

Chins x 6

Awesome mile x 1




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5/5/5 Overhead Press

OHP
5x125,140,160

Dips
5 sets x 15 x BWT

Alternate DB Curls
37.5 x 15,15,15,10,10

Chin Ups
10 sets x 2 reps

Awesome Mile


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5/5/5 Deadlift

Deads
5x340,390,445 1x510

SLDL
225x15,15,11 185x10,10

Ab Wheel
15,15,15,10,10

Face Pulls Avg Band x 100 total

Awesome Mile


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Saturday Conditioning

Agile 8
Tabata Sprints

Prowler x 8 trips
Tire Flip x 10
Sled Drags x 6

Awesome Mile




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Extra

Band Pull Aparts x 100
Band Face Pulls x 100
Biceps
Triceps
Upper Back
Chins
Shoulders
All done for 5-10 sets of 15-25 reps

The Awesome Mile


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PROWLER

10 trips x 90


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3/3/3 Power Clean / Squat

Power Clean
3x110,125,140 1x170

Squat
3x315,360 8x405(PR)

Squat
10x225x5 sets
superset with
Leg Curls
20x100x5 sets

Ab Wheel 3x12
Decline Sit Up 2x12

1 mile run on the road to Awesome


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3/3/3 Bench & OHP

Bench
3x230,260 6x295(PR)

OHP
3x135,155,170 1x190

DB Bench
10x85,100 8x90, 9x85, 6x85

Standing Arnold Press
10x45x5 sets

Chins 25 total between sets


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Selkow Road to Awesome

1 mile run x icy road


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3/3/3 Deadlift

Deadlift
3x365,420,470

SLDL
5x10x200

Face Pulls
5x20xAverage Band

Hanging Leg Raise (feet over head)
10,10,7,5,5

CONDITIONING
1 mile run


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More Squats and Harry's Awesomeness

Spent the morning at Re-Active gym. Got there at 5am and helped Harry Selkow coach a group of elite high school players on the squat and good morning. I also worked in with the 2 guys I was working with.

Box Squats
5x135,185,225,275,315

GM
3 sets of 15

Once the kids left Harry and I did:
Box Squats
10x275 x 2 sets

Glute Ham Raise
This is the first time I had done these. The first set I did on my own and I thought they were fairly easy. Then Harry's gracious wife April who watched me said "I need to get Harry.". Needless to say once I learned how to do them correctly they were no longer easy.
I did 4 sets of 5 with correct form.

Good Morning with EFS Spider Bar
3 set of 15

Harry pointed out that my glutes and low back are very strong, but my hamstrings are weak. I am basically shifting my position in every exercise to emphasize glutes and low back and avoid hamstrings. This is extremely valuable feedback which I will immediately put to work.

At this point Harry said "now it's time to start your journey of awesomeness, go jog a mile."

1 mile jog x 1

Harry's advice for upping my total was HAMSTRINGS and CONDITIONING. A mile a day except Sundays on addition to Prowler and any other conditioning is the prescription for awesomeness in conditioning.

What an amazing weekend - time to eat, catch my flight, and get home to my family. That's the only part that sucks, I HATE being away from my wife and kids.

Prowler @ ReActive Gym

10 trips - Prowler +90





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ReActive Gym Pleasanton

Got to meet Harry Selkow and Jesse Burdick and train with an amazing crew.

Sled Drags
1 trip forward, 1 trip backwards x a really long parking lot and 2 speed bumps.

Dynamic Squats
8 sets of 2 @275 plus orange bands.

Speed Deads (not very speedy)
2x315,365,405,405

Reverse Hyper
3 sets of 10




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5/5/5 Bench

Bench
5x210,240 8x275(PR)

Dips
8,8,10,10 x 25

Db Fly
12,12x50, 12,12x65

Pushdown
15,15x75, 15,10x90

Barbell Pushup
20,13,10,8


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Hill Sprints

WARMUP
Foam Rolling

CONDITIONING

Mock Hill Sprints
:15/:45 x 15 sprints


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5/5/5 Deadlift

Deadlift
5x340,390 6x445

Bent Over Row
12x165 x 4 sets

Pull Ups
20 total reps

Good Mornings
12x135 x 4 sets

KB Toss Abs - 2 sets
Weighted V-Situp - 2 sets

5/5/5 Overhead Press

OHP
5x135,150,170(PR)

DB Standing Arnold Press
2x12x45
DB Standing Hammer Grip Press
12x45, 8x45

Barbell Curls
4x12x95

Lateral / Rear Delt Raise
4x12ea x 25

Seated Alt Curls
4x12x35

Saturday Conditioning Group

KB Ladders

Prowler Pushes

Ice Skater Tababta

3/3/3 Overhead Press

OHP
3x140,160,180(PR)

Standing DB Press
Arnold 12x42.5, 12x45
Hammer Grip 12x45, 8x45

Side/Rear Lateral (done as one set)
24x22.5x4 sets

Barbell Curls
12x65,85,95,105

Seated Alt DB Curls
10x30, 11,12,10x35


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3/3/3 Deadlift

3x365,420,470, 1x525

Bent Row
12x145, 12,12,12x165

Chin Ups
11 reps

Good Morning
10x135

Abs
5 sets of various

Got bored with accessories when Mark got the tire out.

Tire Flip
3 sets of 10 reps


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Cardio

30 min incline walking


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Cardio

30 min incline walking


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5/3/1 Squat

Squat - (no wraps, sleeves or belt)

5x330, 3x370, 1x415, 1x455

Leg Press
15x12plates,12,14,14,14

Leg Curl
15x110,110,120,120,120

Leg Ext
12x150,160,160,160

Ab Wheel
4x12

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Saturday Conditioning

Agile 8

Tabata Sprints

Prowler x 6 Trips

Defranco Badass Barbell Circuit




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5/3/1 Power Clean & Bent Over Row

Power Clean
Just worked on form. After watching Rippetoe's video I realized I have a lot of work to do.

Bent Over Row
Worked up to 235x1 (PR)

Didn't get to arm workout, had to get to work early.

5/3/1 Bench / OHP

Bench
5x240, 3x275, 1x300, 1x315, Mx350
The 350 felt great but I just couldn't lock out one side.

Overhead Press
5x135, 3x165, 1x185, 1x200 (PR)
Finally got 200 on the OHP! This has been a goal for a long time. I'd hit 195 once before and missed 200 on at least 5 different occasions.
The strategy: Since I dropped my training max on the other three lifts I bumped it up on the OHP.


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Cardio

40 min incline walking


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Desk at Gym Office

Label Making x 100's
Cleaning x Lots
Filing x 100's
Organizing x mucho

Functional workspace x 1


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Hill Sprints

:15/:45 incline sprints

Agile 8


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5/3/1 Deadlift

Agile 8

Deadlift
5x385, 3x435, 1x485, Mx525
Just couldn't get my technique right to pull the 525.

Squat
10x155,175,195,205,225

Good Morning
5 sets x 10 reps x 135

Decline Abs (#10 behind head)
5 sets of 10


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AM Cardio

30 min incline walking


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Saturday Conditioning Class

Agile 8

Wall Squats

Circuit (30 seconds work - 30 seconds rest x 3 cycles)
Renegade Lunge
Vertical Leg Raise
Inverted Row
Ab Wheel
Dips
DB Shoulder Press
Push Ups
Groiners
Duck Walk

Tabata (1 round)
Alternate sets
Squat Thrushers
Sprinter Sit Up

Everyone is making great progress on the depth of their squats.

5/5/5 Power Clean and Bent Row

Power Clean
5x105,120,135

Bent Row
5x150,170 10x195

Arms x lots


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Cardio

Incline Walking
20 min against lite band
20 min no resistance


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5/5/5 Squat

Squat
5x285,330,370

Leg Press
Single Leg x 15 reps ea side x 2
sets
Both Legs x 25 reps x 1 set

Rack Pulls
3 sets

KB Swings
50 reps



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5/5/5 Bench & OHP

Bench
5x215,240,270

OHP
5x125,145,165(PR)

Incline DB Press
5x10x70

1-arm DB Row
5x10x110

Fat Gripz BB Curl
5x10x70

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5/5/5 PC & BR

Power Clean
5x115,125,135

Bent Row
5x150,170, 8x195

Arms Training


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Conditioning

Prowler Suicides
3 lines +50

Prowler Trips
8 trips +90


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5/5/5 Deadlift

Agile 8

Deadlift
5x335,385,435

Olympic Squat
10x155,175,175,195,195

Good Morning
10x135,135,135

Seated Leg Curl
15x120,120

Abs
3 sets


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AM Cardio

MOBILITY
Agile 8

CARDIO
30 min incline walking


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3/3/3 Squat

Squat
3x315,355 5x395 1x455, 1x 465

Leg Press 20x10plates 20x12, 15x14, 11x16, 20x10

RDL 10x225, 10,8,10x245
SLDL 10x135

Abs 3 sets x 20 reps

Cardio

20 min incline walking


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NY Day Conditioning

MOBILITY
Agile 8

CONDITIONING
3 min KB Swings
Tabata-Standing Sprint
Prowler "run lines" x 3 lines
Sled Drag- around the building
Medicine Ball Throw/Sprint - around the building


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