Sunday, February 26, 2017

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 135lbs-150lbs-165lbs-120lbs

Dumbbell Bent-Over Raises - 25lbs-35lbs-45lbs-22.5lbs

Barbell Shrugs - 325lbs-345lbs-365lbs-285lbs

Overhead Plate Raise - 35bs-50lbs-70lbs-25lbs


Cash Out: 

Kettlebell Jump Shrugs - 5x10 @ 32kg (70lbs)

Neutral-Grip Sternum Chin-Up - 5X5

Saturday, February 25, 2017

10-8-6-15 - Back & Chest...

Incline Bench Press - 140lbs-160lbs-180lbs(3)-175(3)-125lbs

Pull Up - 15lbs-20lbs-25lbs-5lbs
Incline DB Bench Press - 60lbs-70lbs-80lbs-50lbs
Dumbbell Row - 60lbs-75lbs-90lbs-50lbs


Cash Out - 
Low-to-High Cable Chest - 5x10 - 30lbs 
L-Sit Pull Up - bodyweight - 5x5 - 10lbs

Friday, February 24, 2017

10-8-6-15 - Arms...

Barbell Curls - 65lbs-80lbs-95lbs-55lbs

Dips - 35lbs -50lbs-70lbs-25lbs
Hammer Curls - 35lbs-40lbs-50lbs-30lbs
Close Grip Bench Press - 145lbs-165lbs-185lbs-125lbs

* Using a 1-0-4 tempo



Cash Out:
Bottoms Up Clean - 5x5 each arm @ 18kg (40lbs) 
Double Kettlebell Skull Crushers - 3x10 @ 16kg (35lbs)* 
*immediately followed by 10 Close Grip KB Push Ups 


Monday, February 20, 2017

Loaded carries – 100 flights of stairs with two 18kg kettlebells…

I wanted to do some some farmers walks/loaded carries but make it more challenging. Decided to do 100 flights of stairs at the gym (14 steps per flight) with the 18kg (40lbs) bells. 80 pounds is about half my body weight. 1400 steps up and 1400 steps down. I feel amazing now! 


"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.""  - Dan John

Sunday, February 19, 2017

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 130lbs-145lbs-160lbs-115lbs

Kettlebell Bent-Over Raises - 12kg-16kg-20kg-10kg

Barbell Shrugs - 315lbs-335lbs-355lbs-275lbs

Overhead Plate Raise - 35bs-50lbs-70lbs-25lbs


Cash Out: 

Double Kettlebell Arnold Press - 3x5 @ 28kg (62lbs) 

Kettlebell Jump Shrugs - 3x10 @ 28kg (62lbs)

Saturday, February 18, 2017

10-8-6-15 - Back & Chest...

Incline Bench Press - 135lbs-155lbs-175lbs-115lbs

BTN Pull Up - 10lbs-15lbs-20lbs-bodyweight
Incline DB Bench Press - 55lbs-65lbs-75lbs-45lbs
Dumbbell Row - 55lbs-70lbs-85lbs-45lbs


Cash Out - 
Low-to-High Cable Chest - 25lbs - 5x10
L-Sit Pull Up - bodyweight - 5x5
Double Kettlebell High Pull - 18kg - (40lbs) - 5x10

Friday, February 17, 2017

Double Kettlebell Cleans - 10-8-6-15

3 sets of
18kg x 10
20kg x 8
24kg x 6
16kg x 15

* 10 close grip push ups on kettlebell after each set. 

117 double cleans and 120 close kb push ups total

Cash Out - 
 - 10 second negative chin ups (underhand)
15 chin ups

-----------------------------------------------------------------
10-8-6-15 System: For each exercise you perform 4 sets (still with minimal rest):
First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

Thursday, February 16, 2017

10-8-6-15 - Arms



Barbell Curls - 60lbs-80lbs-95lbs-45lbs

Rope Pushdown - 47.5lbs - 57.5lbs - 67.5lbs - 32.5lbs
Hammer Curls - 30lbs-40lbs-50lbs-25lbs
Close Grip Bench Press - 95lbs-125lbs-155lbs-115lbs* too light 
* next time - 145-165-185-125

* Using a 1-0-4 tempo

Cash Out:
 * One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down @ 25lbs
* rest 30 seconds then,
* One-repetition dip - goal is 301 seconds up and 30 seconds down

-----------------------------------------------------------------
10-8-6-15 System: For each exercise you perform 4 sets (still with minimal rest):
First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

Tuesday, February 14, 2017

5x15 - Legs...

Cybex Back Squat - 5x15 @ 210lbs

GHD Raises - 5x15 @ 25
Calf Raises - 5x15 @ 230lbs

Cash Out: Romainian Deadlift - 5x5 @ 235lbs

Sunday, February 12, 2017

High Rep Heavy Density Training - Shoulders/Traps...

Pure Strength SP - 3x8-7-5 @ 150lbs

Rear Delt Fly- 3x8-7-5 @ 145lbs

Barbell Shrugs - 2x8-7-5 @ 325lbs

Overhead Plate Raise -2x8-7-5 @ 50lbs


Cash Out: Kettlebell Iron Cross -

3x10 - 16kg (35lbs)

1x10 - 14kg (30bs)

1x10 - 12kg (26lbs)

Saturday, February 11, 2017

High Rep Heavy Density Training - Back & Chest...

Pure Strength BP - 175lbs - 2x8-7-5

BTN Pull Up - 15lbs  - 2x8-7-5
Incline DB Bench Press - 65lbs - 2x8-7-5
Dumbbell Row - 85lbs - 2x8-7-5



Cash Out - 
Low-to-High Cable Chest - 20lbs - 5x10 
L-Sit Pull Up - bodyweight - 5x5
Double Kettlebell High Pull - 16kg - (35lbs) - 5x10

Friday, February 10, 2017

Double Kettlebell Cleans /High Rep Heavy Density Training - Arms

Barbell Curls - 3x8-7-5 - 95lbs - 60 reps 
Dips - 3x8-7-5 - 35lbs
Hammer Curls - 2x8-7-5 - 55lbs - immediately followed by 50x1, 45x2, 40x3, 35x4, 30x5
Rope Push Downs - 3x8-7-5 - 67.5lbs - 60 reps

* Using a 1-0-4 tempo


Cash Out:

 * One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down @ 25lbs 
* rest 30 seconds then
* One-repetition dip - goal is 301 seconds up and 30 seconds down
finally,
 * Double Kettlebell Cleans - 3x5 @ 28kgs - 132lbs

Wednesday, February 8, 2017

High Rep Heavy Density Training - Legs...

Cybex Back Squat - 3x8-7-5 @ 200lbs

GHD Raises - 3x10-10-10 @ 25lbs
Calf Raises - 2x15-15-15 @ 220lbs
One-leg KB Deadlift - 2x8-7-5 @ 2x20kg (44lbs)

Cash Out: Romainian Deadlift - 5x5 @ 225lbs

Monday, February 6, 2017

High Rep Heavy Density Training - Shoulders/Traps

Pure Strength SP - 3x8-7-5 @ 145lbs

Rear Delt Fly- 3x8-7-5 @ 130lbs
Barbell Shrugs - 3x8-7-5 @ 315lbs
Overhead Plate Raise - 3x8-7-5 @ 45lbs


Cash Out: Kettlebell Iron Cross - 3x10 - 14kg (30lbs)