100 Push Ups & 50 Pull Ups - Day 14...

100 Decline Push Ups

50 Chest-Above-Bar Pull Ups

Standing Klokov Press - 3x8 @ 95lbs*

DB Bent-Over Laterals - 3x8 @ 40lbs*

Incline Seal Rows - 3x8 @ 55lbs*

*Superset

Cash Out: Klokov Press - 1x15 @ 45lbs

“Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. 

The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.

Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness 

100 Push Ups & 50 Pull Ups - Day 13...

100 Push Ups

50 Pull Ups 

DB Triceps Extensions - 3x8 @ 70lbs

Double DB Cheat Hammer Curls - 3x3 @ 140lbs (70lbs DBs)

Alternating Rotational DB Curls - 2x8 @ 45lbs

Dips - 37 reps @ BW

100 Push Ups & 50 C2B Pull Ups - Day 12...

100 Ring Push Ups

50 Pull Ups

Snatch Grip High Pulls - 3x5 @ 135lbs

Wide Incline Football Bar Bench - 3x5 @ 148 (38lb bar)

100 Push Ups & 50 C2B Pull Ups - Day 11...

100 Decline Ring Push Ups

50 Close Pull Ups

Trap Bar DL - High Bar:

330x3

420x1

Then, FAILED @ 600lbs. Tried twice. That’s almost 4x my bodyweight. I will pick it up! 

100 Push Ups & 50 C2B Pull Ups - Day 10...

100 Decline Push Ups

50 C2B Pull Ups

DB Bent-Over Laterals - 3x8 @ 40lbs

Incline Seal Rows - 3x8 @ 55lbs

Seated Behind-The-Neck Press - 3x5 @ 155lbs

100 Push Ups & 50 C2B Pull Ups - Day 9...

AM: Metfit 

100 Neutral Deficit Push Ups

20 C2B Archer Pull Ups/30 C2B Pull Ups 

Close grip Football Bar Bench - 3x3 @ 158lbs (38lb bar) *2 inch deficit 

Football Bar Hammer Curls - 2x25 @ 58lbs 

Dips - 35 reps @ BW 

Ring Archer Pull Ups - Got 4! 

PM: Driveway

Kettlebell Archer Push Ups - 3x5 each side 

100 Push Ups & 50 C2B Pull Ups - Day 8...

AM: Garage 

100 Football Bar Push Ups

50 C2B Pull Ups

Football Bar Bench - 3x5 @ 188lbs (28lb bar) 

Rack Pulls - 3x5 @ 315lbs

PM: The G Box

5 sets of:

10 Hanging Ring Flyes

6 C2B Archer Pull Ups 

50 Flyes & 30 C2B Archer Pull Ups! 

Then did some 4 x 30M sprints 

Finished with: Max Reps of DB Bench Press @ 100lbs - Got ELEVEN! 

100 Push Ups & 50 C2B Pull Ups - Day 7...

100 Ring Push Ups

50 C2B Pull Ups

Trap Bar DL - High Bar:

330x5

380x5

420x5

510x8 - 5 Rep PR! 

540x4 - 7.5lb PR on my 1 rep max!  

I GOT FOUR REPS!

100 Push Ups & 50 C2B Pull Ups - Day 6...

100 Ring Push Ups

50 C2B Pull Ups

Military Press - 135x1, 155x1, 170x1, the, FAILED 3x @ 175! Very close. 

DB Bent-Over Laterals - 3x8 @ 35lbs

Incline Seal Rows - 4x8 @ 50lbs

100 Push Ups & 50 C2B Pull Ups - Day 5...

100 Ring Push Ups

50 C2B Pull Ups

Close grip Football Bar Bench - 3x5 @ 158lbs (38lb bar) *2 inch deficit 

Football Bar Hammer Curls - 2x25 @ 40lbs

Double DB Cheat Curls - 3x3 @ 130lbs (65lb DBs)

Dips - 30 reps @ BW 

100 Push Ups & 50 C2B Pull Ups - Day 4...

100 Ring Push Ups

50 C2B Pull Ups

Snatch Grip Rack Pulls - 3x5 @ 275lbs

Football Bar Bench - 3x5 @ 178 (38lb bar) *2 inch deficit 

100 Push Ups & 50 C2B Pull Ups - Day 3...

100 Ring Push Ups

50 C2B Pull Ups

Trap Bar DL - High Bar:

150x5

240x5

330x3

420x3

510x1

535lbs - Failed. 

*Grip went. Had it halfway up!  Would have been a 2.5lb lifetime PR! 

100 Push Ups & 50 C2B Pull Ups - Day 2...

100 Ring Push Ups

50 C2B Pull Ups

DB Bent-Over Laterals - 3x8 @ 35lbs

Incline Seal Rows - 3x8 @ 45lbs

Cash Out:

Weighted Push Ups: 

90lbs x 6, 45lbs x 5, Body Weight x 10

100 Push Ups & 50 C2B Pull Ups - Day 1...

100 TRX Push Ups

50 Fat Bar C2B Pull Ups

Cash Out:

Football Bar Hammer Curls directly into Football Bar Hammer Tri Extensions: 3x8 @ 75lbs

9-7-5 Wave - Back & Chest...

Strict Pull Up - 25-35-45/30-40-50

Football Bar Bench Press - 137-157-177/157-177-197 then, 237x1 (57lb

Bar) 

Incline DB Bench Press - 55-65-75/65-75-85

Wide Cable Row - 145-165-185/165-185-205

Cash Out: 

Football Bar Decline Bench - 1x25 @ 127lbs. 1x15 @ 147lbs, 1x10 @ 165lbs

Legs - Trap bar deadlifts & snatch grip deadlifts...

Snatch Grip Deadlift 

135x5

185x5

225x5

315x3

Trap Bar Deadlift

135x5

225x5

315x5

365x3

405x5

455x1!  - PR on the lower handle. Never tried more than 405 before. 

Cash Out: Ab Wheel Rollouts - 1x5

9-7-5 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 

200-210-220/210-220-230 then, 270x9 

DB Bent-Over Laterals - 30-35-40/35-40-45

Incline Seal Rows - 35-40-45/40-45-50

Cable Upright Rows - 130-140-150/140-150-160

Finishes with: 

Seated Snatches - 3x8 @ 35lbs

Seated Up & Outs - 3x8 @ 20lbs

9-7-5 Wave - Arms...

EZ Barbell Curls - 70-80-90/80-90–100

Dips - 50-65-80/65-80-95 then, 155x

(Bodyweight)

Football Bar Close Grip Bench Press - 130-140-150 

Rotational DB Curls - 40-45-50/45-50-55 

Cash Out: 

Football Bar Hammer Curls: 3x8 @ 90lbs

Football Bar Hammer Tri Extensions: 3x8 @ 90lbs

9-7-5 Wave - Back & Chest..

Fat Bar Strict Pull Up - 20-30-40/25-35-45

Football Bar Bench Press - 130-150-170/150-170-190(3)

Incline DB Bench Press - 50-60-70/60-70-80

Wide Cable Row - 140-160-180/160-180-200

Cash Out: 

25 TRX Push Up

Iron Cross - 2 attempts. 

Trap bar deadlifts & snatch grip deadlifts...

Trap Bar DL - High Bar:

240x3

330x3

420x3

430x1

440x1

450x1

Snatch Grip Deadlift 

135x5

225x5

315x3

345x1

365x1

400x1

Finished with:

407.5x1 - 2.5lb PR! 

Deficit Double Kettlebell Sumo Deadlifts...

3x3 @ 300lbs (150lb bells)

5x12 @ 140lbs (70lb bells)

My traps and quads are smoked! 

9-7-5 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 

190-200-210/200-210-220 

DB Bent-Over Laterals - 30-35-40/35-40-45

Incline Seal Rows - 35-40-45/40-45-50

Cable Upright Rows - 130-140-150/140-150-160

Finishes with: Bar Muscle Ups 7-5-3

9-7-5 Wave - Arms...

EZ Barbell Curls - 65-75-85/75-85-95

Dips - 45-60-75/60-75-90 then, 155x3! (Bodyweight)

Rotational DB Curls - 35-40-45/40-45-50

Neutral LeverEdge Close Grip Bench Press - 

180-200-220/200-220-240

Cash Out: 

Rope Hammer Curls: 3x8 @ 120lbs*

Rope Pushdowns: 3x8 @ 120lbs*

*Superset

PM: Garage

Kettlebell Squat Curl:

1x3 @ 97lbs then, 5x8 @ 53lbs 

9-7-5 Wave - Back & Chest...

Strict Pull Up - 15-25-35/20-30-40

LeverEdge Press - 200lbs-215lbs-230lbs/215lbs-230lbs-245lbs-

Incline DB Bench Press - 45lbs-55lbs-65lbs/55lbs-65lbs-75lbs

T-Bar Row - 135lbs-155lbs-175lbs/155lbs-175lbs-195lbs (Close Grip)

Cash Out: 

TRX Push Up - 2x25 (they are no joke!)

Max Reps Strict Fat Bar C2B Pull Ups - 12

PM: Garage

Kettlebell Flys - 3x8 - 35lb

Kettlebell High Pull - 3x8 - 35lbs

Super slow Goblet Squat, kettlebellrob

Super slow Goblet Squat lasting 45 seconds. Super difficult. I was shaking the whole time. 

Quasi-Isometric Training

This is what it’s called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.

It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

PM: Garage

Kettlebell Sumo Deadlift:

5x10 @ 150lbs

5x10 @ 203lbs

9-7-5 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 

180-190-200/190-200-210 then, 320x2 (failed on 3rd rep) 

DB Bent-Over Laterals - 25-30-35/30-35-40

Incline Seal Rows - 30-35-40/35-40-45

Cable Upright Rows - 120-130-140/130-140-150

Finishes with: Strict Ring and Bar Muscle Up Practice. 

Got TWO FUGLY Strict Bar Muscle Ups!