Monday part 3: weighted jumps

The final set of weighted jumps.

Monday part 2: Deadlifts

Upped the weight to 350 pounds, kept the rest period short and nailed all 100 reps. Started with 8 sets of 10 reps. Then slipped up and only hit 9 reps on the 9th set. Then stepped up and nailed 11 reps on the 10th set. Felt awesome.

Monday November 24th part 1: Squats

Hard to believe it's already week 6 of this cycle and week 13 of the whole program. Man, it's gone by fast and the results have been awesome!

Here's the final set of squats for the night. 350 pounds for 10 reps felt light and easy.

 

Friday part 4: Triceps Extensions

Upped the weight and nailed it. Felt awesome.

Friday part 3: Feet elevated push ups

Nailed these really nicely tonight. Kept the steeper incline but upped the weight to bodyweight plus 120 pounds. Felt good.

Friday part 2: Body Flies

Really getting both the stretch and the contraction on these. Here's the final set of 12.

Friday November 21st part 1: Dips

Nailing 3 sets of 10 with bodyweight plus 80 pounds.

Thursday part 2: 1-arm lateras and static hold

All three sets felt strong except on my right bicep which gave out at the end.

Thursday November 20th part 1: Push Press

Felt strong and good on these. Nailed 1 set of 11, 8 sets of 10, and only had to hit 9 on the last set fo my 100. Awesome feeling.

Wednesday November 19th wrap up

I took today off!!

Tuesday part 4: midsection

Rocked out 3 sets of leg raises on the parallel bars.

Tuesday part 3: Power Cleans

After injuring my wrist last week I dropped the weight by 10 pounds in order to make sure that my technique was on par. Nailed al 3 sets of 10.

Tuesday part 2: Bent Arm Paused Rows

I was in the mood for something a little different in the rows this week, so I hit 4 sets of 5 for bent rows with a 5 count pause at the top of the movement. Squeezed the hell out of the back during the pause. Awesome stuff.

Tuesday November 18th part 1: lever pulls/ pull ups

Loving this variation. Lats are feeling awesome.

Forgot to grab my camera

I forgot to grab my camera, so I'll be posting Tuesday and Wednesday's training sessions when I post tonight's. Sorry about that

Monday part 3: weighted jump

After 30 reps of deadlifts and 100 reps of squats it was time to finish up the session with 3 sets of weighted jumps. Here's the final set.

Monday part 2: Squats

So, I jumped up in weight to 350 pounds, made sure to keep the rest at about 90 seconds and nailed my 100 reps in only 8 sets. 7 sets of 13 reps and 1 final set of 9. Here's the last set.

Monday November 17th part 1: Deadlifts

Alright, week 5 of this cycle already. Here's the 3rd and final set of this weeks deadlifts. Nailed 10 reps strongly on each set. Hit 250, 300 and 350 respectively. Here's the final set.

Friday part 5: midsection

Didn't feel like hitting the planks and v-ups, so I nailed some sets of leg raises on the parallel bars.

Friday part 4: Lying, controlled triceps extensions

Jumped the weight by 10 pounds and nailed each set. Felt really good.

Friday part 3: Feet elevated push ups

Nailing these tonight. Using bodyweight plus 110 pounds, and a steeper incline for the feet. Hitting 10's across the board.

Friday part 2: Body Flies

Hitting the body flies hard on the jungle gym. Making sure to emphasize both the stretch and the contraction position.

Friday November 14th part 1: Dips

Feeling strong on the dips. Really emphasizing the chest. Using bodyweight plus a 70 pound k-bell. Nailed 2 sets of 10, and here's the 3rd set of 8.

Thursday part 3: kneeling curls

Jumped up in reps to 5 sets of 10 reps with this one.

Thursday part 2: Lateral raises and static holds

Hitting the final set of lateral raises with the 53 pounder, plus a 15-20 second static hold with the 20 pounder.

Thursday November 13th part 1: Military Press

These were feeling hard today. Still, I nailed 8 sets of 10 and 2 sets of 9. Not bad at all.

Wednesday November 12th: Wrap Up

I took today off to rest and recover!!

Tuesday part 4: midsection

I wasn't feeling the normal midsection training so I hit 3 sets of leg raises on the bars. Felt good.

Tuesday part 3: Clean Grip High Pulls

This was supposed to be set 3 of Power Cleans from the hang, but I screwed up my wrist on the set before. So I switched it up to high pulls. Not the best pulls I've ever done.

Tuesday part 2: 1-arm bent rows

Jumped up to 141 pounds for these (holding both an 88 and a 53 pound k-bell) and rocked it. Here's the final set.

Tuesday November 11th part 1: Front lever pull/ Pull up combo

Nailing the 4th and final set of this awesome combination.

Monday part 3: jump deadlifts

Hitting the 3rd and final set of jump deadlifts following the formula of using roughly 20% of your max. Here's the last set using 106 pounds.  I say it wrong in the video, it's only 20 %.

Monday part 2: Deadlifts

You have to love it when you're scheduled to do 10 sets of 10 reps or 100 reps, which ever comes first. And you start out nailing sets of 13 with the weight that was so hard to move last time. You then end up with needing only 4 reps on your final set. It's awesome to feel like a beast.

Monday November 10th part 1: Squats

Hitting the 3rd and final set of squats. You have to love when 335 pounds for 10 feels light and easy.

Friday part 5: Midsection

Ripping up the midsection with the 3 sets of planks and 3 sets of v-ups with no resting. Used bodyweight plus 75 pounds for the planks and bodyweight plus 40 pounds for the v-ups.

Friday part 4: Larry Scott style triceps extensions

Since adding these, I've been loving them. Here's the final set using 75 pounds and really going for a slow and controlled eccentric, a strong pause in the stretch position, a slow and controlled concentric, and a tight squeezing as hard as I can pause at the top.

Friday part 3: Feet Elevated Push-ups

Keeping the feet elevated even higher, using bodyweight plus 110 pounds, and nailing the final set.

Friday part 2: Body Flies

On the jungle gym for the final set of body flies. Really working on holding the stretch position for a few counts and squeezing the hell out of the top position for a few counts.

Friday November 7th part 1: Dips

Cranking out the final set of dips with bodyweight plus 70 pounds.

Thursday part 3: kneeling curls

These are such a biceps killers, I love them. I hit 5 sets of 10, 9, 8, 8, and 8 reps.   

Thursday part 2: 1-arm lateral raises and static hold

These felt awesome. Used a 53 pound kettlebell and nailed 3 sets of 12 reps on each side. Finished out the final set with a static hold using a 20 pound k-bell.

Thursday November 6th part 1: Push Presses

Another awesome session.

Started out with 10 sets of push presses. Nailed 10 reps on the first 9 sets and nailed9 reps on the final one. Just missed number 10.

Wednesday November 5th wrap up

Wrapping up the training for Wednesday night:


5 sets of 12 reps for neck work. Working 6 directions.

5 sets of 6 for Reverse Wrist Curls with 65 pounds

5 sets of 7 for 1-arm Wrist Curls with 75 pounds.

3 sets of timed barbell holds for as long as possible with 275 pounds

3 sets f timed plate pinch holds for as long as possible with 20 pounds

10 sets of rope skipping sprints using a 30 by 30 protocol.

Tuesday part 4: midsection

Nailing the no rest midsection training. Hit 3 sets of planks with bodyweight plus 65 pounds (60 seconds per plank) and 3 sets of v-ups with bodyweight plus 40 pounds (10 reps per set) with no rest between movements. Awesome stuff.

Tuesday part 3: Power Cleans

High rep power cleans are a killer. Jumped up in weight and hit 8 reps, 9 reps and finished with 10 reps. Not to bad. Here's the last set.

Tuesday part 2: 1-arm bent rows

Jumped up in weight for this one tonight. Used an 88 pound k-bell and a 35 pound k-bell together for 123 pounds total. Nailed 4 sets of 10 on each side.

Here's the 4th set.

Tuesday November 4th part 1: Lever Pull/ Pull up Combo

Started out today's training with a lever pull/ pull up combination. Basically, start out on the rings (or a high bar) and perform a front lever pull up to an inverted hang (or a straight arm lat pull). Make sure that the lats do all of the work. Then, pause at the top. Return to the bottom by performing a front lever negative, really resisting with the lats. Once you get back to a dead hang perform a controlled pull up.

Awesome stuff. Do as many as you can on each set. Here's my 1st of 4 sets.

Your lats will be on fire after this one!

Forgot my camera today, I'll be posting about Tuesday, Wednesday and tonight's training tomorrow. Sorry about that!

I was a moron today. As I went to leave the house I completely forgot to grab the camera. I'll be posting Tuesday, Wednesday and tonight's stuff tomorrow. Whoops!

Monday part 3: Jump Squats

After nailing 30 reps of deadlifts and 101 reps of Squats I finished off the training with 3 sets of 10 reps for bodyweight squats. Felt awesome:

Monday part 2: Squats

Squats were unreal today. Talk about feeling like a beast.

Had 335 pounds on the bar and was scheduled to hit 10 sets of 10, or 100 reps with it. Using less rest times I managed to hit 2 sets of 10, 5 sets of 13 and finished with 1 set of 16 reps. So, I nailed my hundred reps in only 8 sets. It felt awesome.

Monday October 3rd part 1: Deadlifts

Awesome training today. I felt like an absolute beast.

Started out with 3 progressively heavier sets of deadlifts. Hit 10 reps with 245, 300 and 335 pounds respectively. Completely forgot to pull out the camera though. So, here's me with the camera right after the last set.

The deadlifts felt light and easy today, which is awesome.

Friday October 31st Wrap up

A great Halloween Training Session Tonight.

Hit 3 sets of 8 reps for parallel bar dips with bodyweight plus 65 pounds.

Then hit 3 sets of 10 reps of Jungle Gym Body Flies with bodyweight making sure to hold the stretch position for a count of 2 and the contracted position for a count of 2.

Then went on to 3 sets of 8 reps for Feet Elevated Push-ups with a steep incline for the feet with bodyweight plus an additional 110 pounds.

From there I moved onto lying Triceps Barbell Extensions done Larry Scott Style, taking a 10 second lowering, pausing in the stretch position for a count of 2, a 10 second raising, squeezing the triceps hard in the contraction position for a count of 2. Hit 3 sets of 6 reps with 65 pounds.

Great training!!