AngryMuscles
New member
welcome back!
G
getfitdoc
Guest
Bench
225x6rx4s
DB flat
85x6
85x9 (wrist is bothering me, so i couldn't push these up)
blast strap push ups
20x2
body weight dips
25
21
225x6rx4s
DB flat
85x6
85x9 (wrist is bothering me, so i couldn't push these up)
blast strap push ups
20x2
body weight dips
25
21
G
getfitdoc
Guest
thanks am
AngryMuscles
New member
you bench with arch right?
G
getfitdoc
Guest
arch, feet tucked, elbows in, blades locked, deep breath, push belly out, usually pinky on rings.
AngryMuscles
New member
sweet!
G
getfitdoc
Guest
deadlifts
315
x6 conv.
x6 sumo
Rack pull
315
x8 conv.
x8 sumo
GHR
body weight x 10
#1 band x8 x2
GPP
Forward sled drag 158 #
Sledge hammer (8#) slams- 10 rt hand over 10 Lft hand over 10 over head
Tire Flips x20
Kettle bell swings x 15 (35#)
Backward Sled drags 158#
Sledge hammer slams (same as above)
Tire flips x 20
1 arm kettlebell swings (x8 each hand) 35#
315
x6 conv.
x6 sumo
Rack pull
315
x8 conv.
x8 sumo
GHR
body weight x 10
#1 band x8 x2
GPP
Forward sled drag 158 #
Sledge hammer (8#) slams- 10 rt hand over 10 Lft hand over 10 over head
Tire Flips x20
Kettle bell swings x 15 (35#)
Backward Sled drags 158#
Sledge hammer slams (same as above)
Tire flips x 20
1 arm kettlebell swings (x8 each hand) 35#
AngryMuscles
New member
nice..but is it alright to 2 2 types of deadlift stance? how did it feel? and envy you got giant tires to flip. damn i love your gpp
G
getfitdoc
Guest
Sprint work:
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Ground-Based Mobility Phases
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Scorpians prone 10x each leg
Frequency Phase
Low pogo jumps — 3 x 20 sec.
High pogo jumps — 3 x 10 sec.
85% Build-up sprint — 40 yds.
8 set-up stance 10 yard sprints
2 85% 40 yard sprints
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Ground-Based Mobility Phases
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Scorpians prone 10x each leg
Frequency Phase
Low pogo jumps — 3 x 20 sec.
High pogo jumps — 3 x 10 sec.
85% Build-up sprint — 40 yds.
8 set-up stance 10 yard sprints
2 85% 40 yard sprints
G
getfitdoc
Guest
AM;;; as far as my stance goes
I like doing both. I am not that strong, so I feel like the more I vary it up the more I will learn about myself. Once I get stronger (400+) I'll stick to one stance (I'll still switch, but I'll switch it less)
I'm not a P'Ler, I just base my program on the Big 3,,, so I feel varation helps me
I like doing both. I am not that strong, so I feel like the more I vary it up the more I will learn about myself. Once I get stronger (400+) I'll stick to one stance (I'll still switch, but I'll switch it less)
I'm not a P'Ler, I just base my program on the Big 3,,, so I feel varation helps me
AngryMuscles
New member
understood
G
getfitdoc
Guest
bench
235#x6x4
blast strap push-ups vertical... 3x25
blast strap tri's, to shoulder, 15,13,10
had zero sleep in last 30 hours
235#x6x4
blast strap push-ups vertical... 3x25
blast strap tri's, to shoulder, 15,13,10
had zero sleep in last 30 hours
G
getfitdoc
Guest
squats
low box
135x10
145x8,x12
SS GM squat
77#x a bunch-focusing on getting my back strong, I'm really weak with this bar. scares the hell out of me, so i keep it really light and try to keep the load evenly distributed throught my erectors---...
GHR 3 sets
x10 bw
x20 bw
x10(holding 10 lbs on upper chest)
low box
135x10
145x8,x12
SS GM squat
77#x a bunch-focusing on getting my back strong, I'm really weak with this bar. scares the hell out of me, so i keep it really light and try to keep the load evenly distributed throught my erectors---...
GHR 3 sets
x10 bw
x20 bw
x10(holding 10 lbs on upper chest)
AngryMuscles
New member
Ss Gm Squat?
G
getfitdoc
Guest
SS= Saftey squat bar
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=212&pid=10
GM=good morning squat
http://www.t-nation.com/readTopic.do?id=676927 --it's the 4th exercise listed. i usually exagerate it to focus on my particular weak point, i like to use it with the cambered bar the best
oh,, and blast straps= suspended bodyweight work
http://www.elitefts.com/documents/blaststrapreport.pdf
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=212&pid=10
GM=good morning squat
http://www.t-nation.com/readTopic.do?id=676927 --it's the 4th exercise listed. i usually exagerate it to focus on my particular weak point, i like to use it with the cambered bar the best
oh,, and blast straps= suspended bodyweight work
http://www.elitefts.com/documents/blaststrapreport.pdf
AngryMuscles
New member
ic. thanks for clearing it up bro
G
getfitdoc
Guest
bench
245x3x8
Blast strap tri-ceps ext. 2 x 25
blast strap dips 2 x 15
GPP
sled pull forward/backward/
sled pull +farmers walk w/35# kettlebells
sled pull +50# sandbag in front squat position
sledge hammer swings on tire
8#hammerx30 drop set to 6# hammer x 30
245x3x8
Blast strap tri-ceps ext. 2 x 25
blast strap dips 2 x 15
GPP
sled pull forward/backward/
sled pull +farmers walk w/35# kettlebells
sled pull +50# sandbag in front squat position
sledge hammer swings on tire
8#hammerx30 drop set to 6# hammer x 30
G
getfitdoc
Guest
Sprint work:
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
85% Build-up sprint — 40 yds.
8 set-up stance 10 yard sprints
1 400
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
85% Build-up sprint — 40 yds.
8 set-up stance 10 yard sprints
1 400
AngryMuscles
New member
callisthenics..nice
