Tuesday - Feb. 26

2-arm Swings
10 x 16, 24, 32, 40kg

MedBall Throws
3 x 6 @ 3kg

Push Press - T-grip bar
5 x 50, 100, 120, 140, 160

DB Row
10 x 50, 70, 100#

Dips
x 20, 20

Monday - Feb. 25

De-Load

2-arm Swings
10 x 16, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
4 x 4 @ 36"

Deadlift
5 x 60, 90, 110, 140, 165kg

Fr. Squat
5 x 40, 50, 60, 75, 90kg

Friday - Feb. 22

Neck @ bw x 25

2-arm Swing
10 x 16, 24, 32, 40kg

Med Ball Throws
 - 3 x 6 @ 3kg

Bench - 3" Axle - 1st rep paused
5 x 95, 135, 170#
3 x 205# (60%)
1 x 240(70%), 255(75%), 270(80%), 290(85%)
4 x 305# (90%)

Log Clean + Viper Press
8 x 110, 140, 140, 150, 160#
SuperSet
Close Grip Bench + (chains)
8 x 135(2), 185(2), 185(2), 185(2)
Pullups
 x 10, 8, 8, 8
Reverse Hyper
15 x 140, 140, 140, 140#

Thursday - Feb. 21

IM Neck
16kg x 25

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
4 x 4 @ 36"

Squat
5 x 135, 245#
3 x 295# (60%)
1 x 345(70%), 370(75%), 395(80%), 420(85%)
445# x 3 (90%)

Out of time today.  Will finish assistance work tomorrow with bench.

Tuesday - Feb. 19

Neck @ bw x 25
DB Shrugs
20 x 70#, 100#

2- arm Swing
10 x 16, 24, 32, 40kg

MedBall Throws
 3 x 6 @ 3kg

T-Grip Push Press
5 x 50, 100, 140#
3 x 165# (60%)
1 x 190(70%), 205(75%), 220(80%), 235(85%)
250# (90%) x 3

Axle Press
8 x 55, 65, 70, 75kg

DB Row - 2" handle
10 x 100, 120, 130, 130# - wraps to save grip

Dips
20 x 16, 24, 32, 32kg

Monday - Feb. 18

IM Neck Harness
16kg x 25

2-arm Swing
10 x 16, 24, 32, 40kg

10yds. Sprint x 8

Deadlift
5 x 70, 120, 137kg
3 x 164kg (60%)
1 x 191(70%), 205(75%), 218(80%), 232(85%)
246kg (90%) x 2 - lunch hadn't quite settled

Fr. Squat
5 x 60, 100kg
5 x 113kg (75%)
3 x 128kg (85%)
1 x 143kg (95%)

Rolling Thunder Trap DL
3 x 140, 230, 320, 410#
440# x 1
410# x 3, 3, 3

GH Raise
3 x 20

Formulator
flex - 8 x 10, 20, 35, 45, 45, 45#
extend - 8 x 10, 20, 20, 20#

Sunday - Feb. 17

 

Finished with 45s pinch negatives x 5

Double Blob lifts to 36" x ~10-15

Saxon Bar @ 175# x 3 - 4 sets

Pop's Grip Machine @ 135 - 2x5, @ 185# - 2x3 

Friday - Feb. 15

Neck x 20 @ bw
DB Shrugs
20 x 70, 100#

2-arm Swing
10 x 16, 24, 32, 40kg

MedBall Throws
3 x 6 @ 3kg

3" Axle Bench
5 x 95, 135, 170#
3 x 205# (60%)
1 x 240(70%), 265(77.5%)
5 x 3 @ 280# (82.5%) on 2:30 cycle - last set x 3

Close Grip  + (chains)
8 x 135(2), 185(2), 185(2), 185#(2)

Pullups
 x 10, 8, 8, 8

DB C+P (r/l)
8 x 70, 100,110#

Thursday - Feb. 14

IM Neck Harness
16kg x 20

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30"
4 x 4 @ 36"

Squat
5 x 135#
5 x 245# (50%)
3 x 295# (60%)
1 x 345 (70%), 385#(77.5%)
5 x 3 @ 410# (82.5%) on 2:30 cycle - last set x 3 - felt strong today, very happy

Bulgarian Split
8 x 135, 185, 205, 205#

Reverse Hyper
15 x 140, 140, 140#

Tuesday - Feb. 12

Neck x 20
2-arm Swing
10 x 16, 24, 32, 40kg

MedBall Throws @ 3kg
3 x 6

Push Press - T-Grip bar
5 x 50, 100#
3 x 140(50%), 165#(60%)
1 x 190(70%), 215#(77.5%)
5 x 3 @ 225#(82.5%) on 2:30 cycle x 0 last set - just heavy today.

Lunch Break

4pm

Axle Press
10 x 45, 55kg
8 x 65kg
6 x 75, 75, 75kg

Dips
20 x 16kg, 20kg, 24kg, 28kg

DB Row
10 x 110, 120,  120, 120#

Front Plate Hold
45# x 24sec., 14sec.

Monday - Feb. 11

IM Neck harness
16kg x 20

10yds. Sprint
 x 8

2-arm Swing
10 x 16, 24, 32, 40kg

Deadlift
3 x 70, 120kg
1 x 137(50%), 164(60%), 191(70%), 212kg(77.5%)
7 x 3 @ 225kg (82.5%) on 2:30 cycle - x 3 last set

Fr. Squat
5 x 70, 90kg
3 x 105kg (70%)
3 x 120kg (80%)
3 x 135kg (90%)

GH Raise
3 x 20

AB Wheel
3 x 15

Friday - Feb. 8

Neck @ bw x 20
DB Shrugs
20 x 70, 90#

2-arm Swing
10 x 16, 24, 32, 40kg

Med Throws
3kg - 3 x 6

3" Axle Bench - paused 1st rep
5 x 95, 135#
3 x 180# (55%)
1 x 215# (65%)
7 x 3 @ 250# - on 2:30 cycle x 7 last set

Close Grip + (chains)
 8 x 135(2), 185(2),  185(2), 185#(2)

Pullups x 8, 8, 8, 8

DB C+P
 8 x 70, 100, 100, 100#

Thursday - Feb. 7

IM Neck harness
25 x 12kg

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jumps
5 x 18", 24", 30"
4 x 4 @ 36"

Squat
5 x 135, 225#
3 x 265# (55%)
1 x 315# (65%)
7 x 3 @ 365# (75%) on 2:30 cycle - x 5 last set

Bulgarian Split
8 x 135, 185, 185, 185#

Reverse Hyper
15 x 140, 140 140#

Wednesday - Feb. 6

Walk - treadmill
3.4mph, 2% grade - 30 minutes

Tuesday - Feb. 5

Neck x 20

2-arm Swing
10 x 16, 24, 32, 40kg

MedBall Throws
 - 3 x 6 @ 3kg

T-Grip Push Press
5 x 50, 100#
3 x 145# (55%)
1 x 175# (65%)
7 x 3 @ 200# (75%) on 2:30 cycle - last set x 5

Axle Press
10 x 55, 60, 60, 60kg

DB Row
12 x 100, 110, 110, 110#

Dips
20 x bw, 12kg, 16kg, 16kg, 16kg

Monday - Feb. 4

I will be following the Juggernaut program for my next few cycles.  Starting with the 3s before the Arnold and then his pre-meet cycle before the USAPL competition in April.  Then I will go back to the beginning 10s cycle.

IM Neck Harness
25 x 12kg

10 yds. Sprint - walk back rest
 x 8

2-arm Swing
10 x 16, 24, 32, 40kg

Deadlift
5 x 70, 120kg
3 x 149kg (55%)
1 x 176kg (65%)
7 x 3 @ 203kg (75%) - on a 2:30 minute cycle - x4 last set

Fr. Squat
5 x 60, 80kg
5 x 98kg (65%)
5 x 113kg (75%)
5 x 128kg (85%)

GH Raise
 - 3 x 20

Saturday - Feb. 2

Mighty Mitts grip training

Medley
Blob and Blob50 to 36"
2 - 150# plates by the rim (100# plate and 45# plate connected with a loading pin)
2 - 45s
Slater MonsterBell 155# to 30"
InchDB to 30"
Sorinex Saxon bar @ 175#
165# anvil
180# IM anvil horn
4" bomb @ 55#
2 - 35s
Sorinex Grip Machine @ 135#
Forearm Factory @ #8 x 30 revolutions

Medley
Blob and Blob50 to 36"
2 - 190# plates by the rim (100# plate and 2 - 45# plates connected with a loading pin)
2 - 45s
Slater MonsterBell 155# to 30"
InchDB to 30"
Sorinex Saxon bar @ 185#
165# anvil + 1 lifting chain
180# IM anvil horn
4" bomb @ 65#
2 - 35s
Sorinex Grip Machine @ 180#
Forearm Factory @ #9 x 30 revolutions

 Sorinex Saxon Bar
  - 3 x 5 @ 125#

4" bomb
 - 3 x 5 @ 45#

IM anvil horn
 - 3 x 5 @ 135#

Rolling Thunder Trap Deadlift
 - 5 x 140, 230, 320
-  5 x 3 @ 370#