12/31 ME Upper

ME 3 board worked up to 355 and missed 365.. got loose on 355 but still got it.
225 for 14 reps at end

A1 Tyler grip pull up 4x10
A2 DB Cleans 4x12 35 lbs

B1 KB Clean press 45 lbs 3x10

12/27 ME Upper

A1 Smith Machine Floor press... this was shitty but it's the best I had with the gym
I did triples up to 285 then did 295 for a few singles.. I could've did more but it sucks having to turn the bar to rack it.
A2 LAt Pull Down 5x8

B1 Lat Raises 4x8
B2 Face Pulls 4x15

C1 Zottman Curls 3x8
C22 Rope Pressdowns 3x8

12/26 DE Lower

DB Lunges.. front with step back 4x15 each foot... I had to use 40's because that's the heaviest that they have

Bulgurian Split Squat Jumps with DB's 4x8 each 25 lb DB's

I pushed by dad's truck for 50 yards or so... It got easy so I continued to push it hard making it go faster.. I was smoked when done.

12/22 Upper Body

Balistic Benching on smith machine.. I hate it but it's what the gym has..
8x5 w/ 50 lbs on smith..
A1 BW Rows 4x10
A2 Curls and Press 4x10
Balistic Push Ups up steps x2 trips

12/22 Strongman with Elliot Hulse

I'm in Florida visting my parents in Fort Myers. My lady and I went to the Bucs game on Sunday and stayed in Tampa so that I could train with Elliot Hulse at Strength Camp.
Elliot didn't train because he was moody. Actually it was his off day so he ran Pepsi and I through a workout.

Sand bag pick ups onto a 52' platform... I did 50 in 12 minutes. These sucked... I still have brush burnson the inside of my arms.

Off to do Keg Carries...
Elliot set me up with 3 kegs... 100, 150, 200 or 250.. I had to carry them about 20 yards and bring them back then switch up to the heavier one. I did 3 sets of this.

We them did the ab wheel up and back about 35 yards up and back. I have done abs wheel walking with the wheel at my hands. Elliots allowed you to place the wheel in your feet. You walk with your hands.. no fun. I was ok but Pepsi was sore a few days later.

Elliot and Ryan offered some great training advice after the workout. Good times had by all!

12/19 SE Upper

Time was an issue so I needed to get a quick one in.. no bs'ing

A1 Bench 245 7x3
A2 BW Rows 7x10

B1 KB Push Up Clean and Press 44 lbs 3x10
B2 Band Face Pulls 3x20 purple

12/18 DE Upper Body

Speed Box Squat 12x2 raw
185-205 hitting .80's pretty consistant with 185.. with 205 I would smoke 1 rep in the high .80"s and have the next around .74-.78's.. it went both ways were 1st rep was good and second bad... vice versa
Rack pulls below knees worked up to 515 for a single RAW. I got it but I didn't smoke it.

A1 Reverse Hyper 3x20 w/ 75 lbs slow
A2 Alternate Explosive Step Ups 3x20

12/16 upper

Wokred with a bunch of football guys.. this sucked

Bench 2 chains each 6x5- 185x4, 195x5, 205x5

A1 Med Ball Chest Pass 5x20
A2 Elevated Row 5x10

B1 Hanging Leg Raise w/ plate 3x15 sec
B2 Plate Front Raise 3x20
B3 Plate Row 3x30
B4 DB Curl and Press 3x20

11/15 ME Lower

I wanted to get heavy today because I'll be in Florida for 10 days.

Cambered Bar Box sqaut w/ 2 chians each side.
135,185, 225 x3
275, 315, added squat suit with straps down 365, strap up but loose 395, 405, 425, 445,455

Speed Sumo Deads 6x2 30 sec rest w/ 245

A1 Glute Ham Raise 12, 12, 15 w/ weighted vest (20lbs) and purple band
A2 Box Jumps on elevated row w/ vest (20lbs) 3x5

12/12 ME Bench

It was a busy day and I didn't have much time.
Got some 2 board pressing in .
2 board-worked up to 325 for a single..
225 for 9... embarrassing considering that I wasn't that tired..

Spent 30 minutes hitting and kicking pads with Troy...

12/11 Birthday ME lower

have to get a quick one in.. finals and work are killing me..

Conventional DL raw... ME 3- worked up to 455 and hit it... jumped to 465 and hit 3, the third was ugly but I got it

A1 reverse Hyper 75 lbs 3x30
A2 Hanging Leg Raise 3x12

Walking Lunges length of gym abd back.. 55lbs.. they sucked.. 2 sets

DE Upper 11/9

Chain Bench 5x3 w/ 135, 5x3 w/ 155 1 chain

A1 Incline DB Bench 4x6 85, 95, 105, 105
A2 Lat Pulldown with close grip 4x8

B1 Face Pulls heavier 3x12
B2 1 arm standing military 3x6 50, 60x2

C1 Shrugs 3x12
C2 DB Skull Crushers 4x8

12/8 DE lower

Box Sqaut, purple bands 10x2 225 for 4 sets, 255 for 2 sets, 275 for 4 sets

A1 Box jumps 4x5 started at 36 in and worked up to 42 in box for last set
A2 Good Mornings 4x3 185

B1 Glute Ham Raise 3x15
B2 Med Ball Slams 3x15

It was late and I had to get a quick one in at the island with Tristan

12/5 SE Upper

Chain bench.. 2 chains each.. 6x4 185 for 3 sets, 205 for 1 set, 225 for 2 sets
135 to failure w/ chains.. got 18 reps
A1 Pull Ups 4x5
A2 Low rows 4x10
B1 Scar Crows 4x10
B2 Med Ball Push Ups 4x5 each
C1 Band Pressdowns 3x25 purple
C2 DB Hammer Curls 55x3 sets

12/4 ME Lower

Convential DL worked up to 455 for 3.. happycause I only got 2 reps last week...
Olympic Squat 225 for 4x5
A1 Reverse hyper slow with hold. 75 lbs 4x10
A2 Seated Sit ups w/ purple band 4x10

12/3

played 2 games of handball with Lax team...

12/2 ME upper

Another shitty benching day... better than last week
Bench- for singles..245,275,285,295,305,310 310 was better than 305 which would've been red light city
225x9 close grip, 225x7 medium, 225x7 wide grip tri's sucked... no endurance

A1 Banded Face Pulls 4x15
A2 Pull Ups 4x10 weighted vest for 3 sets

B1 Shrugs 315x15x3
B2 Lat Raise 3x10 25,30,30

curls and abs

12/1 DE Lower

Hang Snatch warmed up to 40 kgs for set sof 3, then 2x3 at 49 kgs and 1x3 57 kgs
Box Squat greens 10x2 1x135 w/ greens on Sorinex rack inconsistent on tendo from .70's-92's... 30 sec rest
Glute ham raise 3 holes... 4x8 w/ 55lbs these sucked moving it back to 3 holes...
A1 Reverse Hyper 75 lbs 3x12 slow
A2 Hanging Leg Raise 3x10 feet to hands

11/25 ME upper

I went into today thinking DE with some speed bench... Hamer was doing ME so I jumped in to a shitty workout....
Worked up to 305 on bench... shitty
2 board on 315 and it took me the third try to get it.
I went in not focused and I didn't warm up at all before starting to bench... so I SUCKED today.
225 close grip for 9, 225 medium grip for 8, 225 wide grip for 6...

A1 Dips w/ vest 3x25
A2 St Arm Pull Dow2n on Box..3x10

Arm bar w/ 35 lb KB 3x10 each

11/24 DE Lower

Saftey Bar Suspended Squats
135x3 1 chain
135x3 2 chains each
135x3 3 chains each
135x3 4 chains each
135 for 4sets of 3- 5 chains each
Conventional Deadlift.. I haven't pulled conventional in over a year... I'm a sumo guy and I wanted something different. It sucked...
135x3
245x3
302x3
355x3
405x3
450x2... almost got the 3rd rep... didn't have it for the 3rd

A1 Weighted G/H Raise 3x8 with 55lbs
A2 Hanging Leg Raise 3x10

11/20 ME Upper

ME Box Squat worked up to 385 for 3x1
tire Flips 3x5
Reverse Hyper 3x15 w/ light weight... these sucked.. haven't done them in a while
B1 Hanging Leg Raises 3x15
B2 KB Snatch 3x5 each hand

11/18 DE and SE upper

Speed Bench 2 chains each side 9x3 varing grip w/ 145
Pause Bench 3x3 2 chains each w/ 185.. good pause explode through top
A1 Semi Supinated grip Chins 4x10
A2 Strict 1 Arm Military Press w/ KB Press 4x8 working on staying tight
B1 Thick Grip Pulls to chin 3x12
B2 Date Tates for tri's 3x10
Wanted to shrug but my grip is still tore up and weak from moving this past weekend.
G/H Crunch and some bi stuff at the end..

RE Upper 11/14

A1 Incline DB Bench(45 lbs) Even Reps up tp 14 and I died rested then back down the ladder
A1 Push Ups did odd numbers up to 13 then back down after resting at 13
I died on the way back down. Around 12... got it back at 6.

B1 Chin Ups 3x10 then 14 on the last set
B2 Lat Raise w/ Band 4x10 left anterior delt was sore after benching
C1 Band Pull a parts 4x10
C2 over head pull a parts 4x10
Band KB Curls 2x15

11/13 ME Lower Body

ME Box Squat-raw
worked up to 275 for triples, 315x1, 345x1, 365x1 for 3 sets..it was heavy and I wanted to work on technique. Dropped to 275x2 for 3 sets working on pure form and a light weight.
My hands are horrible(cracked and bleeding) so I stayed with a not grip assistance exercises...
My CNS was pretty baked from the sqauts.. i hhave box squatted heavy and several months and I really suck right now.
A1 Good Mornings 5x3 185
A2 Box Jumps onto elevated row(about 35 inches) 5x5

11/11 Westside meets Crossfit

My schedule this week sucks... so I had to combine DE Lower and SE/DE Upper
Speed Box Squat 10x2 182 for 8 sets and 205 for 2 sets
A1 Bench 135 4x10
A2 Psuh Up Iso holds on 2 bumpers plate 4x30 sec
A3 Push Ups 4x10
Not as bad as I thought.. could've benched more

B1 G/H Raise 3x30
B2 Pull Ups 3x12

KB Push Up Clean and Press 3x10 44lbs kb's.. these sucks

quick and painful

11/7 ME Upper

Reverse Band benching... green and raw
worked up to 405 and failed on a single.
Went 3 board for singles up 425 and failed on 430
A1 DB Floor Press 4x8 70,80,90,105
A2 Pull ups 4x10
B1 Scar Crows 4x12
B2 Hammer Curls 50's 4x8

11/6 ME Lower

got me new Metal Ace Pro Squat suit today and was exciting to use it...
Box Squat- 135x2x5, 185x3,225x3, 275x2, 315x2, 365 missed off box sat back down and got it... missed 405x1 raw. only a belt... yeeaaah wake up call. I haven't straight box squatted in month and wow did I get weak as shit.
threw the suit on with straps down and hit 405, then 455 for about 4 singles. the last 2 I put the straps up very loosely. Its hard not being able to feel it on my back. Very different. The suit isn't tight so that I can but briefs under it. It still pushes me forward big time. I feel like a rookie pushing with my quads instead of my hammies. Stepped up to 475 for a single and needed a tap to keep me from falling forward with the straps on.
I felt strong and once I learn how to keep sitting back, I'm gonna do some good stuff in the new suit.
RDL's 4x15 worked up to 305 on last top sets
KB snatchesx10 each hand
Double KB Snatches w/ 45 lbs kb's... 2x10
KB swing w/ purple band 45lbs x10
G/H crunches 2x20 blue band

11/4 SE Upper

Flat Bench 5x3 w/ 245 around 70-75% o fweak ass raw bench
A1 Stadning Military Press Good reps 135 4x5
A2 Horizontal Row 4x8 135 clicking every rep
B1 Lat Raise 3x8 30-35
B2 Thick Grip Row to neck 3x15
C1 Shrugs 315 3x15
C2 Explosive Pushups from ground to med ball and back 2x10 and 1 to failure at around 25

10/3 DE Lower

A1 Overhead Squat 2x8
A2 Pistol Box Jumps 3x8
Box Squat 10x2 purples 155-195 hitting .80's-90's
Sumo DL's double mini bands 8x2 185 hitting .80's-110's short rest
B1 Hanging Leg Raises 3x10
B2 Ghetto Vertimax 3x8 purple band
Blast Strap Pull Twists?? 2x12 A Soren thing...

ME Upper 10/31 halloweeen

Reverse band Bench w/green worked up to 365,375 for a single.... then 365 for 2 singles
Push Up Clean and Press w/ KB's 3x10

A1 Scare Crpws 3x15
A2 1 arm isohold rows with blast straps 3x sec each

B1 Band Pressdowns 3x25
B2 Zottman Curls 3x8

10/30 ME Lower

Saftey Bar Box Squat w/ purple.. worked up to 275.. 315 stapled me. Took bands off and hit 345 for a single.
Sumo DL triples up to 402 x3 then 452x3.
A1 Glute ham Raise 3x20 w/ 33 lbs
A2 Hanging Leg Raise 3x10

10/28 DE upper

Clapp Pushups 3x8 double clap
Flat DB Bench 4x6 100, 105 110, 100
A1 Bottom Up KB Press 4x6
A2 Pull Ups 4x4 2 cahins, 2chains &12 lb med ball, 3 chains
B1 Planks 2x 2min front, 1.30 side
B2 Band Face Pulls 3x14
C1 Skull Crushers 4x8 95, 115, 125, 135 for 5..i died
C2 Wrist Roller 3x12

10/27 DE Lower

A1 Pistol Box Squats 4x6
A2 Overhead Squats 2x8 65 lbs
Box squats 3 chains each side 155x3 sets of 2 185 x5 sets of 2 hitting .78+ on all reps
B1 BB Lunge 135x12, 185x12, 185x2, 225x12
B2 Decline Leg Raise 4x12
C1 Good Mornings 4x5 185
C2 KB Snatches 4x10 each 45lb

10/24 ME Upper

Benched to 295 for 1
Reverse band Bench w/ green on Sorinex worked up to 385 for 3x1 and missed 3rd
Rack Lockouts 5 sets up to 315 for 3
A1 Elevated rows 4x8
A2 DB L lat raise w/ extension 3x10
B1 Shrugs 3x8 hold at top
B2 Band Face Pulls 3x15

10/23 ME Lower

Overhead Squat 2x8 eyes closed
Rack Pulls with double mini bands
425 for a single. This is 10 lbs over last week. I'm pretty happy with that.

A1 DB Step Ups 4x6 70, 80, 90, 95's
A2 Stadium hops 2 feet 4x
B1 Glute Ham Raises 3x20 w/ 33lbs
B2 4 Way ankle work with purple band

I had a big day with the rack pull and the step ups... 95 were heavy as hell.

10/21 Upper DE

Clap Push Ups 3x8
Flat DB Bench 4x6 90's. 115's 120'sx6, 120'sx2
A1 Pulls Ups 4x4 2 chains
A2 Bottom Up KB Press 4x6 45 lbs
B1 Band Face Pulls 3x15
B2 Planbks 2 min fornt 1.30 side x2
C1 St Bar Skulls Crushers 3x8 95, 115, 125, 125
C2 Grip falt Skinny grip 2 trips each hand

10/20 DE Lower

A1 Pistol Box J8mps 10lbs weighted vesr 3x5
A2 Eyes Cl;osed overhead squat bar for 3x8
Box Squat 10x2 3 chains each 135-165 hitting .80's or higher on tendo
B1 BB Lunge 4x6 each 135, 155,175, 185 I hate lunges
B2 Decline extension/raises 4x15
C1 Good Mornings 3x5 185
C2 KB Snatches 45lbs 3x5

10/17 Upper

A1 Incline Bench 4x6 185, 225 , 225, 225
A2 BW Rows w/ weighted vest 4x8
B1 Cuban Press 4x12 20's
B2 Ab Fallouts 4x10
C1 Incline DB Skull Crushers 3x8 45's
C2 Zottman Curls 3x8 45's

10/16 DE lower body

Snatch from Hang 3x3 then 3x3 with 58 kgs
A1 DB Step Ups 4x6 60, 70, 75, 85
A2 2 Foot stadium hops 4 trips
B1 Band Good mornings 3x15 blue band
B2 SB Exchange Sit ups 3x20

10/15 ME Upper

ME 3 Board Press warm up to 225x3, 275x2, 315x1, 335x1, 345x1
Tricept death 225 5 to chest, 5 to 2 board, 5 to 3 board and died... rested 20 sec and did 6 on 4 board
A1 Pull Ups 2 chains 4x4
A2 DB Cleans 4x10 35's
B1 Ballistic Push Ups 3x10
B2 Curls and Press 35's 3x12

10/14 ME Lower

Rack Pulls w/ double mini's.... warmed up to 275 and then hit singles 315, 365, 395, then PR'ed at 415. hard as all hell but once I got it moving I owned it.
Olmpic Squats 135x4, 185x4, 225x4, 275x4, 315x4. Last set was ugly.. my back was fried
A1 Weigthed Glute Ham Rasies 3x8 w/ 55lbs
A2 Alernate Explosive Step Ups 3x20
B1 Reverse Hypers light 2x20
B2 Windshield Wipers 2x10

10/10

Alumni football game tomorrow... and I'm beat up from a good week of training... so nothing crazy today.
Bench 4x6 225lbs pause press
A1 BW Rows 4x10
A2 Bottom up KB press 3x6

10/9 DE Lower Body

DE Box Squat 10x2 135 with 3 chains each shitty tendo times... mostly in the .70's
Trap Bar DL's 315 4x15 with purple band
A1 Good Mornings 225 4x5
A2 Reverse Crunch on a decline bench 4x10

10/8 strongman

Did some strongman training with some of my Lax team
tire flips w/ 750 lbs tire.. partner you go i go 15 straight flips
Log Press 15x3 w/ 50's on Log
tire Drags 3 trips 30 yds with parnter pace
Sled hammer hits on tire 2x20 each side

Good sweat... tire hurt my wind not legs...

ME Upper 10/7

Floor Press 300x1 PR for 3 3rd week
A1 Thick Bar bench with KB's and mini bands 35 kg KB's x12 45's 2x12 45's w/ 15 lb DB's for 12
A2 Semi Supinated Lat Pull down 4x8
B1 Y's on incline bench 4x12 10's
B2 DB Lat Raise 4x8 30's
C1 Hammer Curls 4x8 45's 122 tempo
C2 Paul Dick Press 95 x8 135 3x8
G/H Crunch 3x20 w/ Blue

10/6 ME Lower

A1 Overhead Squats 2x10- bar eyes closed
A2 Alternate Explosive Step Ups 2x20
Sumo Rack Lockouts with Double Mini band worked up to 405 for a single
Olympic Squats 185x4, 235x4, 275x4, 315x4
B1 Weighted G/H 3x8 w/ 55lbs
B2 Windshield Wipers(hanging leg raises to each hand 3x10

DE Upper 10/3

3 board press ME single 335 hit with ass up then missed with ass now
A1 Hanging leg raises 3x10
A2 Med Ball Chest throws 3x10 w/ 20lbs-er
B1 Close Grip Bench 4x10 185
B2 Scar Crows 4x10
Glute Ham Raises 3x10 explosive with 10 lbs med ball
DB Shrugs 3x25 w/ 125's

DE lower 10/2

Hang Snatch 2x3 w/ 40kgs, 1x3 50kgs, 1x3 55kgs, 1x3 60kgs
DE Sumo DL's 3x2 w/185, 4x2 w/ 225 .60-90's on Tendo
A1 Vertimax 4x10 purples on Sorniex Rack
A2 Good Mornings 1x4 135, 3x5 185

Sprints 10x25-30 yds

9/30 ME Upper

Floor Press- worked up to 285 and killed it. got stapled on 300.
A1 Incline DB Press 3x8 301 tempo with 80's
A2 Horizontal Row- explosive 4x10 135

B1 Shrugs 315 4x15
B2 Band pull a parts - red band 4x20

C1 Band Pressdowns 3x20 green band- they sucked
C2 Exchange Sit ups 3x20 swiss ball

9/29 ME Lower Body

Hang Snatch... worked up to 76 kgs for a single
Cambered bar Box Squat 410-ugly but i got it... I hate that freaking bar.
Sumo Rack Lockouts... triples up to 495 for a single-no belt no wraps
A1 Glute Ham Raise 3x12 w/ 33lbs
A2 G/H Crunches 3x20 blue
haning leg raises 2x12

9/26 DE Upper body

Med Ball Chest Pass off wall 8x5
Bench with 4 Chains 9x3
A1 Switch Grip Pull Ups 4x5
A2 Bottm Up KB Press 4x6

B1 Face Pulls 3x15 purple
B2 L Lat Rasie Extension 2x12 w/ 20's
B3 T's on inclien bench 1x15 w/ 10's

Close Grip Bench w/ Lax Guys 4x8 w/ 185 slow with pause

DE Lower 9/25

Hang Snatch 3x3 40kgs, 3x2 50 kgs light and good technique

Sumo Speed Pulls with double red mini's on Sorinex rack 3x2 185 lbs good on tendo .80's. then 4x2 with 225-inconsistent on tendo .65's and .80's.

A1 Vertimax 4x10 with purple bands
A2 Good Mornings 4x5 w/ 135 working on depth and technique

sled drag 250 yds with 2 plates and a 25

9/23 ME upper

Floor Press worked up to 285... haven't floor pressed in at least 8 months. This is still terrible but looking forward to next week
A1 Standing Military Press 4x4 135 slow and strict
A2 Pull Ups 4x10
B1 Seated Face Pulls 4x12
B2 DB Lat Rasie 4x10
C1 Rickshaw Shrugs 200lbs plus ricksha 3x12
C2 BW Tri ext with blast straps 2x10 1x20
C3 BW Curls w/ Blast strap 2x10 1x20

ME Lower 9/22

ME Cambered Bar Box Squat.. worked up to 410... Needed a tap from a spotter.. so i missed
Hang Cleans 4x3 40kgs... technique
A1KB Swings 3x20
A2 Walking Lunges w/ 55lbs..3x26 steps i hate these SOB's...
Suitecase Dl's w/ 135 3x5
Hanging Leg Raises 3x10

Dynamic Upper Body 9/19

Med Ball Chest Passes 8x5 w/15
A1 DB Shrugs 4x20
A2 Thick Grip Lat PD 4x10
B1 Bell Up BB Military Press 4x6 each
B2 Band Pull-a-parts 4x20
C1 Ballistic Push Ups 4x10
C2 Thick Bar Curls 4x8
D1 Grip Work w/ Rice Bucket 3x30sec
D2 SB Exchange Sit ups 3x20

9/18 Dynamic Lower

Box Squat-greens run through Sorinex rack, 10+x2 w/155, hitting .75-.83 on Tendo
Deadlift/Snatch "high pulls", practicing getting my hips through for Olympic Lifts, 8x1 w/ 155 while mixing grip
A1 Seated Banded Leg Curls 4x20
A2 KB Snatches 4x5 each hand w/ 20kg bell
Snatch Grip Sit ups 45, 45, 65 for 3x10
Legs are fried from doing stadium step hops and running steps yesterday... getting old sucks...

upper body SE 9/17

bench 225 w/ 2 chains each side, 4x3
Incline DB Bench 3x1min 50, 31, 18 reps w/ 40 lbs DB's

A1 St Bar Row 3x10 185
A2 L Lat Rasie Extensions 3x10 w/ 15's

B1 G/H Crunches 3x20 green
B2 DB Hammer Curls 3x8
B3 Face Pulls 3x15

lower body

My day was screwed up because of the power outage and the having school being canceled.
Time was limited.
Hang Snatch 5x3 I was hitting 1.75-2.00's on the Tendo with 50kg's
Cambered Bar Box Squat-raw, worked up to a single at 405.
A1 ST Bar RDL's 3x10 w/275
A2 Hanging Leg Raise- feet to hands 3x10
kids started coming in... had to cut it.

new blog

Due to problems with having an internet connection and working 12-14 hours a day, I didn't honestly feel like blogging my training when I got home at 10pm. I've starting a blog in a new site that will allow me to keep the training updated.
My training has been consistent with highs and lows.
I hit a 425 straight bar box squat with a blue band about 3 weeks ago when training with RJ. In early August I hit 325 on 1 board/foam bench press.
Last week was a consistent week with training on Tuesday, Wed, Thurs, and Fri.
Lifts will hopefully start tomorrow. Monday's are a challenge with having groups from 6:30-5:30 basically non stop.