Tuesday, December 31, 2019

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 210-220-230/220-230-240 then, got 320lbs  for four reps! 


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

Seal Rows - 35-40-45/40-45-50*

*SuperSet


Cable Upright Rows - 140-150-160/150-160-170


Finish with superset of: 

DB Shrugs @ 125lbs - 3x8

Planche Leans 

Reverse Iron Cross Push Up - 3x8

V-Ups (Floor) 

Monday, December 30, 2019

7-5-3 Wave - Arms...

V-Cable Curls - 100-110-120/110-120-130 

*finish with Standing High Cable Curls - 40x10/50x10/60x10


Dips - 55lbs-75lbs-95lbs/80lbs-100lbs-135lbs then 155x1


Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs


Neutral LeverEdge Close Grip Bench Press - 180-210-230/210-230-250


Cash Out: Up & Down Headbanger Chin Ups - 3x5 @ 32lb chains then - 1x8 @ BW

Sunday, December 29, 2019

7-5-3 Wave - Back & Chest...

Strict Pull Up - 32lbs-45lbs-64lbs/45lbs-64lbs-75lbs 


LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs


Incline 1.5 DB Bench Press - 55lbs-60lbs-65lbs/60lbs-65lbs-70lbs


Dumbbell Row -80lbs-90lbs-90lbs/90lbs- 90lbs-95lbs then, Max reps @ 125lbs - 3 reps (couldn’t find the 85s)


Cash Out: Parralette Planche Push Ups - 3-3-5 





Saturday, December 28, 2019

Trap Bar Deadlifts & Planche Push Ups...

Trap Bar DL - High Bar:

260x5x1

350x5x1

440x3x1

490x1

500x1

510x1

520x1 - Fail 



Planche Push Up: Success! (sloppy as hell but progress). I have only been working the Planche for two weeks. I still have a long way to go but am amazed how fast progress comes when you continue to push.







Friday, December 27, 2019

Gironda 8x8 - Back/Triceps...

Headbanger Pull Ups - 8x8*

LeverEdge Pulldowns - 8x8 - 90lbs

Incline Bench DB Kickbacks - 8x8 - 15lbs (2 sec hold)

LeverEdge Close Bench - 8x8 -  210lbs


*To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique


—————————————————————

Cash Out:

1RM Dip - Failed @ 180lbs (got halfway up) then got 171.5lbs (1.5lb PR!) 

Thursday, December 26, 2019

Gironda8x8- Shoulders & Traps..

DB Lateral Raise – 20lbs

DB Bent-over Laterals - 20lbs

*Superset (15 second rest)


Seal Row - 35lbs

Cable Upright Row - 100lbs 

*Front & Back Lever in between sets 


Cash Out:

Dumbbell Lateral Up & Outs - 3x8 @ 15lbs

Max TRX HSPUs - 5, then 7! 

Monday, December 23, 2019

Gironda 8x8 - Chest/Biceps...

Incline Dumbbell Press - 65lbs*

Low-to-High Cable Flyes - 50lbs*

Gironda Dips - 4x8 


Zottman Curls - 4x8 @ 25lbs*

EZ Bar Arm Blaster Curls - 4x8 @ 75lbs*

Arm Blaster Rope Hammer Curls - 4x8 @ 100lbs


Cash Out: Incline Chin Up/Bar Curls - 4x8 - 32lb chains 


*Superset


GIRONDA DIP BREAKDOWN

No matter what bench or bar you actually perform the dips on, form is the real key.

  1. Once you get up on the bars with your arms fully extended, look down and touch your chin to your chest.
  2. Round your back slightly. While keeping your feet together, bring them out in front of you so you're staring at your toes.
  3. Descend "as low as you can to a full stretch," in Vince's words. Maintain strict control with no bouncing.
  4. Keep the elbows flared out wide in order to decrease the involvement of the triceps and emphasize the chest.

Sunday, December 22, 2019

Trap Bar Deadlifts & Back Lever Practice...

Trap Bar Deadlifts - 10x3 @ 315lbs 


Back Lever: Success! 


*First time I have ever got it. Held it for about 5 seconds. It seems 10x harder than the Front Lever to me. #ScrewFatherTime





Saturday, December 21, 2019

Gironda 8x8 - Back/Triceps...

L-Sit Pull Ups - 32lb Chains

Triceps Extensions - 45lb plate 


Wide Cable Rows - 4x8 @ 130lbs 

Incline Bench DB Kickbacks - 4x8 @ 12lbs


*Superset


Cash Out: Triceps Extensions - 3x5 @ 100 LB plate 



Friday, December 20, 2019

Gironda 8x8- Shoulders & Traps..

Cable Lateral Raise - 30lbs

Cable Bent-over Lateral Raise - 30lbs

Prime Handle Upright Row - 100kbs


V-Handle Close Grip Pulldowns - 5x5 @ 180lbs

Neutral-Grip Sternum Chin-Up - 3x8*

Reverse Iron Cross Push Ups - 3x8*


*Superset


Neutral-Grip Sternum Chin-Up

If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.

Execution

  1. Start with a neutral grip on the chin-up bars. Pull your shoulder blades together and drive yourself up until your chest reaches the bar.
  2. Keep your chest and shoulders open as you pull yourself up. Focuson the rear delt squeeze at the peak contraction. At the top of the move, your body should be at a 45 degree angle from the ground.
  3. Brace your entire body as you slowly lower yourself back to the starting position with your torso upright.

Wednesday, December 18, 2019

Gironda 8x8 - Chest/Biceps...

Incline Dumbbell Press - 60lbs

Low-to-High Cable Flyes - 50lbs

Gironda Dips - 4x8 


Zottman Curls - 4x8 @ 25lbs

Fat Bar Spider Curls - 4x8 @ 15lbs

Fat Bar Headbanger Chin Ups - 3x15


*Superset


GIRONDA DIP BREAKDOWN

No matter what bench or bar you actually perform the dips on, form is the real key.

  1. Once you get up on the bars with your arms fully extended, look down and touch your chin to your chest.
  2. Round your back slightly. While keeping your feet together, bring them out in front of you so you're staring at your toes.
  3. Descend "as low as you can to a full stretch," in Vince's words. Maintain strict control with no bouncing.
  4. Keep the elbows flared out wide in order to decrease the involvement of the triceps and emphasize the chest.

Monday, December 16, 2019

Human Flag Practice & Farmers Carries...

Did about 15 attempts - the longest I can’t currently hold it is 3-4 seconds. Goal is ten. I can’t train it too often because the amount of strain it puts on the tensions in my elbows. 






“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.


“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness 


Cash Out: Farmers Carries - 10X30M @ 160lbs

Sunday, December 15, 2019

Gironda 8x8 - Back/Triceps...

Neutral Sternum Pull Ups - 8-8-6-6-6-5-4-4

Wide Cable Rows - 120lbs

Incline Bench DB Kickbacks - 15lbsClose Football Bar Bench Press - (57lb

Bar) - 6x8 @ 147lbs


Cash Out: Front Lever 8x10 seconds

3x8 Plate SkullCrushers 


Saturday, December 14, 2019

Gironda 8x8- Shoulders & Traps..

DB Bent-Over Laterals - 30lbs*

Lying Reverse Seal Swings - 30lbs*

Seated Snatches - 30lbs*


*Triset (alternated all three exercises with a 30 seconds rest in between each set)


Delt Sweeps - 3x8 @  45lbs then 1x3 @ 100lbs

Reverse Iron Cross Push Ups - 3x8





Friday, December 13, 2019

Gironda 8x8 - Chest/Biceps...

Incline Dumbbell Press - 55lbs*

Seated Low-to-High Cable Flyes - 40lbs

Gironda Dips - 4x8 


Headbanger Pull Ups - 4x8 @ 32lb chains 

Zottman Curls - 4x8 @ 25lbs

Football Bar Hammer Curls - 4x8 @ 95lbs


Cash Out: 

60 second negative chin up! 

Front Lever Practice 






I finished my biceps and chest workout with a super slow negative chin up lasting 60 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 

Thursday, December 12, 2019

Snatch Grip Deadlifts OTM - 30 & Planche Practice...

5 Snatch Grip Deadlifts OTM for 30 minutes @ 185lbs for 150 total reps


Planche practice: Did about 10 attempts. Trying to progress from a tucked planche into a half straddle planche. That sucked after 150 deadlifts! 

Tuesday, December 10, 2019

Gironda 8x8 - Back/Triceps...

Pull Ups - 8x8

Rope Rows - 42.5lbs

Dumbbell High Pull - 4x8 @ 35lbs

Hex Press - 8x8 @ 35lbs 

Medicine Ball Close Push Ups - 8x8 

Bent-over DB Kickbacks - 15lbs


Cash Out: Front Lever Practice 



* Hartford Marriott 

Monday, December 9, 2019

Gironda 8x8- Shoulders & Traps..

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*


*Triset (alternated all three exercises with a 15 seconds rest in between each set)


Delt Sweeps - 4x8 @  35lbs

Reverse Iron Cross Push Ups - 4x8 


Delt “sweeps” work well for high reps in metabolic stress fashion: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.)

If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. Start light and play around with it until you can feel the contraction.


Reverse Iron Cross Pushups: Lie face up on the floor with your arms outstretched. Your knees should be bent. Now push into the floor with your forearms to bring your torso off the floor. Lower and repeat.


Saturday, December 7, 2019

Chest/Biceps - Triset of 6x8

Ring Push Ups*

LeverEdge Bench Press - 235lbs*

Seared Horizontal Cable Flyes - 30lbs*


EZ Bar Drag Curls - @ 50lbs*

Zottman Curls - @ 20lbs*

Double KB Curls - @ 35lbs*


*Triset

*15 Second Rest

Friday, December 6, 2019

Trap Bar Deadlifts - OTM: 25

3 Trap Bar Deadlifts OTM for 25 minutes @ 315lbs 


then, 405x1, 495 - FAIL 


Dumbbell “Runs” - 4x30 @ 160lbs (80s)


Cash Out: Front Lever - 22 seconds then 25 seconds! (5 second PR!)

Wednesday, December 4, 2019

Gironda 8x8 - Back/Triceps...

L-Sit Pull Up into Front Lever - 5x4

Cable Rows - 110lbs

Incline Bench DB Kickbacks

LeverEdge Close Bench - 200lbs



L-Sit Pull Up into Front Lever! 

—————————————————————Combined with the L-sit pull-up you’ll fatigue in the lats very fast so just aim for 4-6 reps and hold the lever longer - IE 1s/2s/3s to increase the difficulty”. - @lachlanfyfe

—————————————————————

Cash Out:

Max Dips @ 1/2 BW (80) - Got 16

Max Pull Ups @ 1/2 BW (80) - Got 4 



Tuesday, December 3, 2019

Gironda 8x8- Shoulders & Traps..

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*


*Triset


Cash Out: TRX Inverted Iron Cross attempts  





Monday, December 2, 2019

Gironda 8x8- Chest/Biceps...

Pseudo Modified Planche Push Ups*

LeverEdge Bench Press - 235lbs*

Low-to-High Cable Flyes - 6x8 @ 50lbs


Under-the-Bar Headbanger L-SIt Chin Ups - 8x8*

Zottman Curls - 8x8 @ 20lbs*


*Superset


Cash Out: Planche Practice 

Saturday, November 30, 2019

Trap Bar Deadlifts...

135x5

225x5

315x5

365x3

405x1


475x1  - 20lb PR on the lower handle! 3x my bodyweight! 


Then, attempted 500x1 - FAIL

Friday, November 29, 2019

Gironda 8x8 - Back/Triceps...

Front Lever Pull Ups - 8x4

Cable Rows - 100lbs

Hex Press - 8x8 @ 35lbs - 195lbs

Barbell Kickback - 45lb bar 


Finish: Front Lever Holds & Ice Cream Makers


Barbell Kickbacks:“This is a finishing off movement, purely for development at the juncture of the triceps heads, the horseshoe area. Is range is very limited and the exercise is almost all cramp.


I stole this movement from George Payne’s routine, and if you can show me anyone with better definition in this area I’ll give you an inch off my arm! Hold the bar with the side of the hands just touching the thighs, your palms facing away from the body. Throw the bar away from you, hold it there. - Larry Scott


Thursday, November 28, 2019

Gironda 8x8- Shoulders & Traps...

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*


*Triset


Cash Out: TRX Handstand Push Ups - 2x4

Wednesday, November 27, 2019

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 235lbs

Pseudo Modified Planche Push Ups 

Low-to-High Cable Flyes - 4z8 @ 50lbs


Headbanger Chin Ups - 8x8*

Zottman Curls - 4x8 @ 20lbs*

EZ Bar Drag Curl - 8x8 @ 40lbs 


*Superset


Cash Out:

Iron Cross Practice 

Ring Front Lever Practice (MUCH more difficult than bar!)





Tuesday, November 26, 2019

Trap Bar Deadlifts, 20 Second Front Level & Headbanger Pull Ups...

High Bar: 5x5 @ 350lbs (65% of 1RM) - reset in between each rep 

25 total reps @ 350lbs


Wasn’t feeling it today. Felt tied and weak. Decided to lower weight and volume and just move. 


Finished with: 


Got a 20 second Front Lever and did some Headbanger Pull Ups. 


“Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique

Sunday, November 24, 2019

Gironda 8x8 - Back/Triceps...

Around-The-World Pull Ups 

Cable Rows - 90lbs (15 second test in between sets)

45lb Plate Skull Crushers 

LeverEdge Close Bench - 195lbs


Cash Out - Ice Cream Makers - 6x4


“A form of dynamic front lever exercise, Ice cream makers have a strange name, but a serious purpose and when done with correct form, will allow you to build both strength and mass. If you are interested in working up to certain skills like the front lever, this is a great movement


During the movement, your body is completely straight and your toes are pointed outwards. To initiate the exercise; pull up, and proceed to extend your body into a horizontal line whilst locking out your elbows on every repetition”. - Monkey Method 

Saturday, November 23, 2019

Gironda 8x8- Shoulders & Traps,

LeverEdge Press - 190lbs*

DB Bent-Over Laterals - 30lbs*


Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*


*Superset


Seated Snatches


Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.


The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.


If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation 


Finished with: Front Lever Practice

Friday, November 22, 2019

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 235lbs*

Ring Modified Planche Push Ups*

Low-to-High Cable Flyes - 3x15 @ 45lbs


Tuck Lever Chin Ups - 4x8*

Zottman Curls - 4x8 @ 30lbs*


Cash Out: EZ Bar Drag Curl - 4x8 @ 40lbs 


*Superset


Ring Modified Planche Push Up:

As you’re lowering into the push-up, start turning your hands so that your palms end up facing your face slightly before hitting rock bottom, then maintain hand position until you’ve gone all the way down. Reverse the motion when coming back up into starting position.

Thursday, November 21, 2019

Sets of 3 Deadlifts...

245-255-275-295-315-335-345-355


Then, 

425lbs x 1

475 - Fail

467.5 - Fail


My current 1RM is 465lbs.


PM - Driveway:

OTM: 10

5 Russian Swings (97)

5 Sumo DLs (150)


Wednesday, November 20, 2019

Human Flag Practice...

“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.


Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB.IO 





Tuesday, November 19, 2019

Gironda 8x8 - Back/Triceps

Gironda Pull Ups - 8-8-6-4-4-4-6-6

LeverEdge Rows - 8x8 @ 140lbs

Ring Dips - 8x8

LeverEdge Close Bench - 190lbs

Got a Front Lever! (After about 7 attempts) 


C


Cash Out: 

60 second pull up: 30 up and 30 down. Then, 60 second dip: 30 down and 30 up. 


Need to get 60 seconds up & down for a full 2 minute. Did this after my training. Need to do it completely rested next time! That sucked! 


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 

Monday, November 18, 2019

Gironda 8x8- Shoulders & Traps..

Klokov Press - 75lbs*

DV Bent-Over Laterals - 30lbs*


Wide Grip CableUpright Row - 110lbs*

Cable Overhead Raise - 60lbs*


Lying Front Lever Raise - 3x8 @ 25lbs


*Superset


Finished with: Seated Press - 180x3, 270x3, 320x3, 270x3 then 180x15


Seated DB Up & Outs - 2x10 - 15lbs

Saturday, November 16, 2019

Gironda 8x8- Chest/Biceps...

Gironda Hanging Ring Flyes - 8x8

Low-to-High Cable Flyes - 8x8 - 40lbs


EZ Barbell Drag Curls 65lbs - 4x8*

Zottman Curls - 30lbs - 4x8*


Cash Out: 

LeverEdge Bench Press - 3x8 - 270lbs

Crush Curl - 3x8 @ 53lbs


*Superset 

Friday, November 15, 2019

Trap Bar Deadlifts...

Trap Bar DL - High Bar:

260x5

350x5 

440x3

490x1

545x1 - Failed 


Finished with: 5 sets of 440x3 (80% of 1RM) then, 5 sets of 440x1x3 (reset in between each rep) 


30 total reps @ 440lbs! 

Thursday, November 14, 2019

Gironda 8x8 - Back/Triceps...

L-Sit Pull Ups - 8x8 

High Pulls - 8x8 @ 70lbs

L-Sit Dips - 8x8

LeverEdge Close Bench - 180lbs


Cash Our: Max Dips @ BW - 42

Wednesday, November 13, 2019

Gironda 8x8- Shoulders & Traps..

Klokov Press - 75lbs*

DV Bent-Over Laterals - 25lbs*


Wide Grip CableUpright Row - 110lbs*

Cable Overhead Raise - 60lbs*


Lying Front Lever Raise - 3x8 @ 20lbs


Cash Out: Standing Dumbbell Press - 1 rep @ 150lbs (75lb DBs)


*Superset