#grindprog

[newbreednerd]

log 12-14-2015

box jumps: 30in x 3s x 5r trap bar deadlift clusters  (2+2+2 = 6 total reps) : 231 x 6r, 321 x 6r, 371 x 6r, 411 x 6r C1. front squats: 95 x 6, 135 x 6, 185 x 3 C2. rapid bench hops: x 10r, x 8r  farmer walk: N/A

So this was a weird workout. Not because of the routine itself but because i was actually really wore out after those jumps and trap clusters. Just goes to show how important conditioning is. During my last set of deads i was informed that the bar i was using was actually 51# instead of 45# so that was strange too (hence the weird weights). Front squats were also cut short in reps because my back started acting up, and with the way i tweaked it a couple weeks ago i didn’t want to take any chances. I’m looking forward to next Monday so i can redeem myself with this workout...

[newbreednerd]

log 12-11-2015

Strength circuit(5 rounds)

A1. Axle deadlift: 155 x 5r A2. push ups: BW x 8r A3. KB swings: 48kg x 8r A4. TRX inverted rows: BW x 8r

This was my first time pulling since i fucked my back up a little over a week ago so i kept it on the light side. I wasn’t planning to go heavy anyway since it was a circuit and thick bar at that so it kinda worked out well. Nothing else to really note, just got a good sweat in and left...

[newbreednerd]

log 12-9-2015

A1. med ball reverse overhead throw: 10# x 3s x 5r A2. med ball push press throw: 10# x 3s x 5r B1. push press clusters(2+2+2 = 6 total reps): 135 x 6r, 145 x 3s x 6r B2. neutral grip pull up: BW x 2, BW x 6, BW x 5, BW x 5 double KB overhead carry:  16kg x 3s x 40 ft rowing ergometer: 2 x 500m

During my last session i tweaked my back during deads (totally my fault) and I’ve been out of the gym about 4 or 5 days. So for this first day back I didn’t go all out with the weight, stayed away from anything that bother my back, and just focused on being explosive. Hoping to lose some fat, gain back some lost athleticism, and become a black Adonis by spring for our LONG delayed honeymoon lol...

[newbreednerd]

View this post on Instagram

Ended squats today with a couple of reverse band singles with the final @ 405. This is the first time I’ve ever squatted 400+ and even though it was band assisted I still feel crazy good about it. I’m definitely sure I can hit 4 plates straight up now… #squats #gym #grindprog

[newbreednerd]

View this post on Instagram

First time pulling since my PR a couple of weeks ago. I'll be pulling sumo(my weaker) for the next few weeks so today called for a lighter top set at around RPE 7 for 5 reps. I know it looks like I'm overextending at the top but it's just the camera angle. #deadlift #gym #StrengthTraining #grindprog

[newbreednerd]

log 11-2-2015

squats: bar x 8, 135 x 6, 185 x 5, 225 x 3, 275 x 3, 315 x 3 BB hip thrust: 205 x 8, 225 x 8, 225 x 8 suitcase hold: 85 x 25sec, 95 x 25s, 100 x 25s

not bad for first day back squatting since summer. probably could’ve went another 10-15lbs but the goal for the day was just the 315. consistently front squatting for all of those weeks has definitely helped with depth and hip mobility. hopefully my back holds up like this for the rest of the year and I’m able to work towards a 4 plate squat by January... 

[newbreednerd]

log 10-19-2015, block 1 / week 1

bench: bar  x 10, 135 x 8, 225 x 5, 245 x 4, 275 x 3, 300 x 3, 135 x 20 Db floor press: 80 x 8, 90 x 8, 85 x 8 neutral chin ups: BW x 4s x 5r tricep pushdown: 70 x 20, 80 x 20, 80 x 20 slow rope hammer curl w/ pause:  70 x 20, 80 x 20, 80 x 20

so today was day one of a 12 week raw powerlifting program i found last week ( http://www.elitefts.com/education/12-week-conjugate-program-for-raw-powerlifting/ ). i’ve decided to train this way because i was actually invited to compete at a meet in January but at the moment i haven’t decided whether to do it or not. So i thought maybe i’ll try real powerlifting training for the next few months as if i were going to compete and if i decide not to compete by the end then at least I gained some small experience in that style of training and hopefully got stronger. So let’s see what happens...

[newbreednerd]

log 10-8-2015

lying leg curls: 70 x 15, 80 x 12, 90 x 10, 100 x 8, 50 x 20(partials) front squat: 45 x 5, 135 x 4, 155 x 4, 185 x 4, 225 x 5, 255 x 3, 280 x 2 BB hip thrust: 135 x 5, 225 x 5, 225 x 8, 275 x 8, 275 x 8 

thinking this may be my last cycle doing front squats until i go back into hypertrophy stuff. Gonna switch to normal back squats for a few weeks...