gfd's training notes (battling the bad back)

[getfitdoc]

Wednesday
Squats
315x3x3
3 sets of 10 pull-ups, as fast as i could do them right after squats.

single leg squats SS bar, +35#kbells suspended from bands.
3 sets of 8 reps

GHR
3 sets failure

ab wheel, hanging abs, abs on GHR

 

[BOOMA]

hanging around are ya. good work.

 

[getfitdoc]

Friday
bench
275x2
pull-ups
dips
Sunday
basketball

Monday-today
bench
225x10
225+100#chainx1
225+60#chainx3,x2,2

pull-ups
dips

sled pulls-forward/backward
4 plates
5 plates
6 plates
5 plates
4 plates
3 plates---
did them with training partner, distance is 40 yards there 40 yards back for a total of 80 yards per pull, 40 forward, 40 backward. rest was how long it took partner to pull.

welcome booma

 

[getfitdoc]

squats
315x3x3

next 3 were w/20#weighted vest, in a superset
GHRx12,10,10
Pull ups,10,10,9
Slant board abs 20x3

sled pulls-same as before, but just dropped from 6 plates down
6 plates
5 plates
4 plates
3 plates

 

[getfitdoc]

bench
135+40#chain
8 sets 3 reps
incline DB press for reps
60#x25
70#x18x14

DB row
80#x15x2

Dips
25x3

 

[getfitdoc]

saturday
sleds
6 plate drop set (down to 3)
abs
GHR abs
hanging abs

 

[getfitdoc]

sunday
fullcourt basketball

 

[getfitdoc]

monday
bench
225+100#chain x1, x3
225 straight weight wide grip x 11, x9

DB inc. press, 20 degrees,
75#x15,x10

dips
BW, 4 sets of 25, 2 sets of 30, 2 sets of 12 paused at the bottom.

overhead presses
95#x10x3, standing, barbell,

 

[getfitdoc]

back super sets
pull-ups
db row

face pull
close grip pull ups

bicep
ab wheel

 

[getfitdoc]

wednesday
squats-par. box
worked up to
315+#4 bandx1

dead lifts-from floor, no shoes
worked up to 385x1

GHR-explosive
3 sets 10 reps

 

[getfitdoc]

bench
225x12
1 board 315x1
4 boards 335x1
rack press 315x4

various sets of pull-ups
bw rows

prowler sprints 30 yards down 30 yards back x 6
190#+whatever the prowler weighs<---hard as fuck

 

[BOOMA]

wow. them sprints oughta burn ya out. feeling good?

 

[getfitdoc]

bench
225x11
275x4
315xmxm
inc bench
135x15
185x6x5

pull-ups
bw rows (straps)
triceps w/straps

prowler sprints 240#
forward/forward-30 yard down 30 back x4
forward/backward-30/30 x2

 

[getfitdoc]

squats
315 plus #4band x 1
225 plus #4band paused x 5

deads
405x1 <--PR finally pulled 400+ from the ground.. i'd say my backs doing ok.

tire flips, just did a bunch of them. tire is about 300#

 

[getfitdoc]

been tired lately

friday
bench fat bar
295x1
305x1
315x1

215--> 10 second static contraction (training part. held bar down as i pushed against it. after the static contraction i did 3-6 reps as explosive as possible
then i did 10 full body jump push-ups.

did this 4 times

then i did a few pull-ups and thats it.

 

[getfitdoc]

sunday
rope climb
rope pull-ups
ring dips
chin ups
rope rows
monkey bars
bw squats
stadium stair runs, various types, single stairs, double stairs, hopped down the stairs on one foot to work on decellerating.
interval sprints

 

[getfitdoc]

monday-nothing

wednesday
squats- 225 no box, deep as possible 3 sets 6 reps
GHR
backwards sled pulls

 

[OC Cartel]

lookin good doc

 

[gymlion77]

WOW mam Doc you got a good log going.....way to go looks good on weight going up and the most important intensity. Not sure if you posted somewhere in the begining but what are your stats? Oh are you using any products/supplements or juice if you do not mind me asking you sure got it in you to keep up the good work.
KEEP IT UP! you the man, You are traning those legs good and hard....are you pelvic thrusting at the top of the squat "do you know what I mean" not to get weird just my football coach years ago told me to do this and sqeeze ass at the end "top" of squat and it really helped gluts get a good pump!

 

[getfitdoc]

today
bench,
225 x 6 x 3
---was feeling really weak today, so i decided to just go to body weight work with the blast straps.
blast strap rows
blast starp tris
blast strap rear delt flys
all 3 sets of 20 reps-harder than you might think.