Training 9/1/13- 9/2/13

9/1 Max effort upper

223x5
273x3
310x4

add 2 board
331x2
351x1
364x1
379x1 - PR
397 x miss (out of groove to low)

pushdowns with avg band
wide grip pull ups with band assistance
rear flys
cable curls
cable kickbacks
decline db curls
neck

9/2 Rep lower
BW 240.6

TRX leg curls 4x10

reverse light band
310, 333, 357x3
382, 405x5

yoke bar squats 225 3x10

speed deadlifts 360 7x1

pulldown abs
band good mornings

I was cooked after this session

Training log 8/26- 8/29

8/26/13 REP lower

TRX leg curls 3x12

Yoke bar squat with 1 chain
253x3
273x2
288x3
305x3
320x3

Straight bar squats
223x10
233x10, 10, 6

Roller hypers
pulldown abs
band goodmornings
Serrano split squats

8/28 Dynamic upper

3 board press
237x5
255x5
273x5
292x5
310x8

Speed bench with short monster mini band
135 6x5

Meadows rows
pushdowns
barbell extension to nose
shrugs
side raises

8/29 Max effort lower (one day early)
BW 242.5

Roller leg curls
4 plates 2x12, 2x8

reverse band squats with light band
360, 390x1
add belt
410, 441, 464, 487, 502x1 (plus big olympic clamps)

sumo stiff leg deads 223 4x8
knee raises.

Training log 8/23/2013- 8/25/2013

Picture - deadlift training session with Clint Darden at the elitefts compound

8/23 Max effort lower

Roller leg curls
4 plates 3x12

Rackable camber bar zerchers from the floor
185
225
275
315x3
365x1

ssb goodmornings 95 4x10
short strap hypers
Serrano split squats
neck harness

8/25 Max effort bench 

bench
310x3
335x1
352x1
370xmiss
add catapult
380
399x1
429xmiss
add shirt
449x2
469x2
491x2

DB rows 

grenade face pulls

ez pushdowns

-- grenade band pushdowns

decline curls

neck harness

curls with swiss bar

Training 8/18/2013- 8/21/2013

Deadlift from Relentless Minnesota earlier this year. 

8/18 Max effort bench

Bench press with fat gripz
223x5
273x5
310x2
332x1 pr
345x1 pr

db rows 100 4x15
grenade facepulls

A1 chain extensions
A2 grenade band extensions

db curls
neck harness
swiss bar curls

8/19 Rep lower
BW 244.3

band leg curls avg 4x10

yoke bar squats +1 chain
233x5
253x2
273x5
288x3
305x5

squats
223 4x10

roller hypers 7 plates 3x12
pulldown abs
neck harness
Serrano split squats right leg only

8/21 DE upper

speed bench 1 chain
185 8x3

bench with catapult and 1 chain
310x10

fat DD rows
kettlebell extensions for prepump
rear delt destroyer set x2
fat grip bb curls
neck harness
swiss bar ext to nose (6 reps each grip)

Training 8/11/2013- 8/15/2013

8/11 Max effort upper body

BW 242.8

Reverse light band
273x5
310x5
360x3
387x1
421x1 pr
431x1 pr
370x5

barbell rows
ez pushdowns
klokov press 135x7
band pull aparts
decline curls
ab fall outs

8/12 Rep lower

ankle weight leg curls 20# 3x12

squat against light band
236x3
255x2
270x3
288x2
303x3

bands off 205 3x10

roller hypers
band side bends
Serrano Split squats
med ball carry 200 yards

On 8/14 and 8/15 I traveled to London, Ohio to train with Clint Darden.

I did speed bench with 80# of chain. 9x3 then a few singles up to 250.

On 8/15 I deadlifted with gear on. It was not great but I got to 675 and it was better than the rest.

Training 8/4/2013 - 8/9/2013

8/4 max effort bench 

The wife is out of town so I had to go solo in the gym

bench with swiss bar on 2nd or 3rd grip.
243x5
273x5
295x1
310x1

run the handles with the swiss bar. Start close do 3 reps then move to the next handle.
223 2x12 (3 reps each handle)

bb rows
205 4x6

ez bar pushdowns
3x15

klokov press
115x6, 135x6

band pull aparts
chest supported curls
ab fallouts

8/5 rep lower - ROUGH DAY

ankle weight leg curls
3x12

free squat against light band
223x5
238x5
253x5
273x2
288x5

wide grip deadlift. plates raised 3 inches
310x5, 3 and cut it because of knee pain

roller hypers
6 plates 4x12

band pushdown side bends
4x12

serrano split squats
3x6 on weak leg, 3x3 on strong leg. Big size difference in good/bad legs. Need more work on bad leg.

8/7 DE upper

BW 239.3

Speed bench  with 60# of chain
185 9x3
205x1
223x1
243x1

swiss press bar - rep work
200x5
215x5
230x5

Cable rows with fat DD handle
200 4x12

kettlbell extension
not sure of weight 3x20

Rear delt destroyer set
70, 35, 17 reps

fat gripz barbell curls
neck harness

8/9
Max effort lower

GHR 3x8

Deadlift with plates on 1 mat. Added 120# of chain
398x2
448x2 add belt
486x1
513x1
536x1
556x1
576x1
601xmiss
486x3

Short strap rev hypers
side bend pushdowns
tkes - right leg only
split squats
neck harness

Training log for October meet

7/27 - extra workout

roller reverse hyper
2 plates 2x20

Seated calf raise
45 2x25

Standing calf raise
2x30

ab fallouts
2x10


7/28 241.6

Bench with 60# added chain
223x3
245x2
273x3
295x1
310x1, 320x1

Dips with metal catapult
4x15 with 60# of chain

standing  DD rows
200 5x12

Upright rows
3x6

kettlebell oh press single arm
24kg  2x8

curls, Y+T

7/29 - Dynamic Effort lower

Legs curls with 20# ankle weight
3x12

box squat with average band
273 6x2

speed deadlift
385
conventional x4
sumox4
single every 30 seconds

Serrano split squat
+weight vest x5, 3

Cut it short due to knee swelling

leg raises
2x10

roller hyper
4 plates 2x12

7/31 Speed bench
BW - 242.8

Speed bench with short mini
145 5x5

close grip floor press
223 2x12

Band pushdowns back to back with spider crawls

extension to nose
95x8, 135x8

back to back with rear flys
25 2x10

curls and incline flys

8/1 - Max effort lower

Had to push this workout a day early. Knee is pretty swollen still.

ghr
3x8

suspended goodmornings just below belly button
185x3
223x3
273x3
310x3 wide stand
223x5 close stance

ghr sit ups
back raises
and did some foam rolling