28-APR-11 > Deadlift
Conventional Reverse band Deadlift (hook grip)
135 x 5
225 x 5
275 x 5
335 x 3
405 x 3
470 x 1 + suit bottoms
540 x 1
605 x 1 + straps up (best hook grip thus far this training)
640 x 1 + add lifting straps
687.5 x 1 PR (grip started to go at top)
702.5 x 0 (got above knees, couldn't lock it out)
Band Leg Curls 4 x 6-10
Rev Band Hypers 2 x 12
Suitcase Deadlifts 3 x 6
Abs 4 x 5-15
Grip Work
27-APR-11 > Metal Militia Bench - Low End Work
Bench Press
135 x 6
185 x 6
225 x 6
250 x 6
Decending Paused Bench Press (5,4,3,2,1 sec pause)
300 x 5
340 x 5 PR
Close Grip Bench Press to Manpon
355 x 3
375 x 3
400 x 3 PR
Close Grip Decline Bench Press
355 x 5
375 x 5
405 x 5 PR
Chuck V Rows 4 x 10
Rope Tri Extensions 2 x 20-40
25-APR-11 > Squat
Working up to 90% Squat and full Gear
135 x 3 x 2 sets
225 x 3 x 2 sets
275 x 3 x 2 sets
365 x 1
435 x 1 + Briefs
525 x 1
595 x 1
680 x 1 + Suit bottoms
725 x 1 + Strap up loose
765 x 1 + knee wraps
Band Hip Adduction 3 x 8-15
Foam Roll and Stretch
20-APR-11 > Metal Militia Bench - Low End Work
Floor Press
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
Close Grip Bench Press to Manpon
345 x 3
365 x 3
390 x 3
Close Grip Decline Bench Press
335 x 5
355 x 5
375 x 5
Rope Tri Extensions 2 x 20-40
Chuck V Rows 3 x 10
KB Shoulder Press 3 x 10
18-APR-11 > Squat
S/S Bar Squats - Raw
BAR x 5
135 x 5
225 x 3
275 x 2 x 4 sets
340 x 2
410 x 2
480 x 1
480 x 2 PR
45* GHR 3 x 8-15
Paused Band Pullthroughs 3 x 8
45* Back Raise 3 x 10-15
ABS 4 x 5-15
17-APR-11 > Metal Militia Shirt/Upper Work
Close Grip Bench Press
135 x 5
185 x 4
225 x 3
280 x 3
315 x 3
325 x 3
Shirted Bench Press
425 x 2
465 x 2
505 x 2
535 x 2
560 x 2
5 Board Band Press
275 x 5 + 1 mini band
275 x 5 + 2 mini band
275 x 5 + 3 mini band
275 x 5 + 3 mini band/1 mm band
275 x 5 + 2 mini band/2 mm band
Chuck V Rows 3 x 10
DB Shrugs 4 x 10
Facepulls 3 x 10
Nothing felt good tonight, not like last week which felt awesome
13-APR-11 > Metal Militia Low End Work
Floor Press
135 x 6
185 x 6
225 x 6
250 x 6
Paused Floor Press (decending count 5,4,3,2,1 sec)
295 x 5
335 x 5 PR
Close Grip Floor Press to Manpon
325 x 3
350 x 3
375 x 3
Close Grip Declines
315 x 5
335 x 5
355 x 5
Fat Man Pullups x 40
Rope Extensions 2 x 20-40
KB Shoulder Press 3 x 10
Hammer Curls 3 x 10
11-APR-11 > Squat
Paused Squats
Bar x 5
Bar x 5
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1 + Briefs
565 x 1
632.5 x 1 + knee wraps
662.5 x 1 PR
Cambered Bar GMs
240 x 8
240 x 8
Paused Band Pullthroughs 3 x 8-15
Calf Raise 3 x 8-15
ABS 4 x 5-15s