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Old 06-08-2010, 12:18 AM   #31
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Didn't add anything since my competition since I was really kind of just all over the place, training kind of whatever I felt like and not going to crazy on any one thing. Plus we had memorial day weekend which was a non stop binge. Today I started a new program, It is tough to explain so I will just lay it all out as it will be. I know this will be hard to understand but it is a 4 week program, the sets are layed out as to how they change week to week. The A1 A2's that obviously means superset. So each set listed after the exersize is week one week two and so on.

DAY 1 WK 1 WK 2 WK 3 WK 4

-Close grip bench press 5x5 5x3 5x1 3x3
A1- DB Row 2x12 3x8 4x6 2x8
A2- Front Dumbell Raise 2x12 3x8 4x6 2x8

B1- DB Skull Crusher 3x8 4x6 4x6 2x8
B2- DB Shrug 3x10 4x10 4x10 2x10


Day 2 60% 65% 70%


-Speed Squat 8x3 8x3 8x3 4x3
A1- Step Up 2x12 3x8 4x6 2x8
A2- Back Ext 2x12 3x8 4x6 2x8
-Farmers Walk 4 trips +10 +20 2 trips


Day 3 50% 50% 50%


-Speed Bench 8x3 8x3 8x3 4x3
(Done with 3 grips, 2 normal, 2 wide, 2 narrow and 2 more normal)
-Strap Rows 3x15 3x15 3x15 2x10
-Tricep Pressdown 3x15 3x15 3x15 2x10
-Log Bar Clean & press 3x10 3x10 3x10 2x10


Day 4


-Deadlift 5x5 5x3 5x1 3x3
-Reverse Hyper 2x12 3x8 4x6 2x8
-Prowler 4 trips +10 +20 2 trips
-Sled drag (5 plates)

My other training days will be more event focussed, and vary from day to day. I know I'll end up doing good mornings in there sometimes too, just because I love them, one of my favorite exersizes for sure.
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Old 06-08-2010, 05:02 PM   #32
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Day one went very well

Monday 6-8-10

Close Grip Bench 5x5 at 205lbs

A1 DB Rows 2x12
A2 Front dumbell raise 2x12

B1 DB Skullcrushers 3x8
B2 DB Shrugs 3x10 100lb DBs

Time to get ready and head to the gym for day 2, Im pumped!
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Old 06-08-2010, 08:19 PM   #33
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DAY 2

Tuesday 6-8-10

Speed Squat 8x3 at 205lb 45 second rest between sets
Step ups w/ 50lb db each hand 5x5 each leg
Farmers Walk 4 trips 20 yards down, turn and come back. 165lbs in each hand.

Farmers Walk felt great although legs are a bit sore and lower back really stiff. Blasted through it and had one of the best workouts I have ever had.
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Old 06-09-2010, 11:47 AM   #34
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Just checked out your program...good stuff. Especially that deadlift day.
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Old 06-09-2010, 11:14 PM   #35
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Quote:
Originally Posted by BendtheBar View Post
Just checked out your program...good stuff. Especially that deadlift day.
Yes day 4 looks to be hellish after what the first three days have brought me, I am completely whooped. I havent forgotton about your log BTB, I am still reading it however and dont see it appropriate to comment until I know the full background of your training. I am liking what I have read so far in the last week. I read it here and there before I go to bed usually. Inspiring to say the least.

Wednesday 6-9-10

Speed Bench 8x3 3 different grips, first two sets were normal, second two were narrow, third two were wide and last two normal. Done at 50%, 45 second rest between sets

Strap Rows on the Power rack 3x15. These are way harder than they look, had never done them until today.

Tricep Pressdown 3x15

Log clean and press 3x10

Overall it went very well, I am 100% beat, but it's a great feeling! Muscular endurance needs work. Hopefully I can make it through day 4 tomorrow and train some events Friday. Kind of packing it in this week because I will be out on the lake all weekend, among other things. Motivation is at a record high.
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Old 06-10-2010, 11:27 PM   #36
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Thursday 6-10-10

Deadlift 5x5
Seated Good mornings 2x12
Prowler, 4 trips 50 yards down and back.

The Elite FTS Prowler is an amazing machine, boy did it kick my ass. I love that thing.
My body hurts all over, I am taxed to the max this week, this new program is defenitely at least double the intensity of the old one. I swapped my reverse Hypers with the seated goodmornings because it pertains a little more to the areas I need more work on. All in all a great day, loving that prowler for sure!
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Old 06-11-2010, 05:54 PM   #37
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Friday 6-11-10

BEER THIRTY started when I got off work today, no gym time Im beat from this past week of working overtime plus the new program. Hit it again tomorrow with some event work. Party safe my friends!
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Old 06-11-2010, 07:42 PM   #38
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Hit a beer PR!
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