SSB Squats
Warm up with bar 1 x 10, 2 x 5 Worked up to: 245lbs x 3 255lbs 2 x 3 Pitshark wide stance squats 3 x 8 Banded Fatbell swings (pause at the bottom) x leg extensions (heavy) 3 x 15 each
Bench / Upper Body
Bench 145 5 x 5 Fatbell floor presses 3 x 15 Fatbell rolling tricep extensions 3 x 15 Cable pull downs 3 x 20 Cable low rows 3 x 20 Rope stiff arm pull downs 3 x 10 Lateral raises x front raises 3 x 20 each Light shoulder presses 3 x 10 Bicep curls […]
Eccentric Deads
5 second eccentrics conventional deads 3 x 3 GHR's x GHR back extensions 3 x 10 leg curls 5 x 10 Today I received a call that a close friend took his life. I share this with you:
Box Squats
Warm up Box jumps 10 x 1 SSB Box Squats (soft foam) worked up to 285lbs 3 x 3 Pit Shark squats 3 x 10 I tried these in reverse (per Jabez) Banded KB swings 3 x 15 Sleds 4 trips Lat Pull downs 3 x 12 (heavy) Rope cable face pulls 3 x 10 […]
Block Pulls
Warm up treadmill incline 10 min 3 min warm up Block Pulls 435 for two singles Deficit pulls 235lbs 3 x 5 GHR's x GHR back extensions 4 x 10/10 Leg curls 4 x 10 (heavy) RDL's 3 x 15
SSB Squats
Warm up Box jumps 10 x 1 34" vert Box Squats w/ soft foam pad 235lbs - 3 x 5 Banded Fatbell swings 3 x 12 GHR back extensions 3 x 15 Heavy sleds 3 trips
Block Pulls
warm up 5 minutes block pulls worked up to 430lbs for two singles Deficits 3 x 10 225lbs GHR's 4 x 10 Heavy leg curls 3 x 10 RDL's 3 x 10 Red Band ham curls 3 x 20 cool down: treadmill incline 8, sped 3.1
Block Pulls
Maybe it was my ego? Maybe because not all days need to be ideal in order to execute. Think of meet days.
Bootcamp Style Training
Easing back into training. My body has been in a funk and it's time to take action.
Sled Work / Med Ball Holds
recovering from a bad sickness - headed to the doctors for a consult and evaluate (vlog)
Bench
Bench 165lbs 3 x 3 Rolling tricep extensions 3 x 10 Cable flies 4 x 20 DB over head presses 3 x 10 Rows 4 x 15 Banded rows x static holds x band pull aparts Lateral raises x front raises Bicep curls 3 x 10
Wide Grip Bench / Board Presses
Realizing I'm shoulder dominant. Changes and movements to get tricep strength up.
Squats
Cambered Bar box squats - eventually need to pull the box. This was just to focus on loading and opening the hips.
Board Presses x Yoga
Although I don't recommend doing yoga in the middle of training, today had some benefit to it.
Geared Deads: Week 1
Getting feedback and some guidance on how to alternate raw/speed work/and a max effort day. I will share my learnings.
SSB Squats: Week 3
Last week of heavy-ish raw training. Next week will be more of a deload. Time to get back in gear.
Bench: Week 2
Bench feels unstable. Too early into training to worry about leverages. Things will normalize and plan is always to get stronger.
SSB Squats: Week 2
Weighed in at 127 again and I cannot pronounce the word hypertrophy correctly. I fuck it up every time.
CJ Thursday
I'm not sure how I survived the strongman days. Movements for time and building my core.
