OK SO next weekend I will be away for the Bachelorette extravaganza party for one of my best friends and training partners, Nasty Masty. Dave and Todd put their heads together (actual heads. Get your mind out of the gutter) to change my training to get all my squats in and have next weekend be a lil deload.


I did my squats and then some, deadlifted, and cut everything after that. After all, we do enough during the week that it’s not like I won’t get the extra accessories in on Tuesday. Was that enough triple negatives for you?




  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)


At Todd’s behest, I did 2 sets of warm up weights and then 2 sets of heavier weights during this time. Also added in some ham curls and leg pressing. He wanted me to be more warmed up during warm ups and take less time squatting just the bar.




  • Squats 
  • + 80% for 3 sets of 3 


The original plan was for me to hit 440 today. Working backwards from my last squat (500) and taking 20 lb jumps would put me at 440. Usually I just hit minimal sets and reps while warming up in order be fresh at my working weight when I am this close to a meet. Papa Todd however likes more working sets (especially considering I won’t be here next weekend). So here is what I did.


Pretty sure I did.


Worked up in briefs to 330 then put my suit on for 385ish. Todd wanted me to wrap for all of the upcoming sets. I did triples until noted below. Anyway wraps suit (straps down) for 385x3, 400ishx3, 420 (straps up) 2x2, 440x2, 460x2.


That was more suited work sets than I’ve done in a long time. Also I am pretty sure those were the sets. May have done another one on 420 or 440. Whew. I am so used to doing a top set and then being like OK DONE. But they just kept coming. Like a tsunami of tsquatting.


They wanted to see if my multiple working sets would be the same in speed as the first set and you know what? THEY WERE.


You also know what? 460 WAS FUCKING FAST. LIke faster than I squat 135. I heard the fucking plates clinking on 420.




What made it speedier? I don’t know. Dave has been telling me that the deeper I squat, the faster I go because I get more out of the suit. By gosh he is probably right.


Whatever it is, I need to keep it the fuck up.




  • Deadlifts standing on matts so the bar is just over the feet 
  • + 60% for 3 sets of 3 


I took this off 425 not 450. Soooo 255 3x3 off I think 3 mats. Maybe 4. Anyway working on squeezing my butt right after I initiate the pull and it make it speedy and keeps the bar close to me and then I lockout well. Butt power. Also I didn’t pee myself today. High five.


Didn’t do any of the stuff below but here it is so you don’t feel like you missed out on it.

Most of this will pop up during the week but I am also pretty stoked I don't have to do lunges because I am not athletic enough for that functional endeavor.



Inverse Leg Curl 

Warm up and then perform 3 sets of 20 reps with the same weight - no more than 2 minutes rest


Reverse Hypers - strick 

5 sets of 10 reps - no more than 2 minutes rest between sets


Reverse Lunge 

5 sets of 10 reps - no more than 2 minutes rest between sets


Hip Ab/Adduction with Glute Kick

All three movements do for sets of 15 with no rest between sets. 2 minutes between series.

3 rounds


Free Time