Deadlift 500 Pounds or Benny Podda?

[Fozzy]

nice bandwork. I didnt think of neck work for my trip to Japan. im stealing that.

~Foz

[akakabuto]

Nothing beats neck work. Split wood last evening for one hour. I'm almost done with 3rd season of JAG.

3/11

Morning

Levering for warm-up
Bent nails 3*12cm
CoC#2 4*1 singles , 2*5 forced reps

Split wood later for one hour.

Gym

Lat Pulldowns 4 sets

Bench Press - wide grip
12*50
12*50
12*50
12*50

Box Squat
2*60
2*70
2*80
2*90
2*100
2*110
2*120

Barbell Rows - sloppy , off the floor
2*70
2*90
2*100
2*110
2*110
2*120
1*130
2*100
2*100
2*100

[Cap'n]

I approve of this log

[akakabuto]

Thanks.

5/11

Kaz/Girard/Viper Press
5*45
3*50
3*55
6*60 - PR +2

Dumbbell Floor Press 3*3 30's

Seated cable rows 3*10 70,90,90k

Back Extensions 3*10 10,20,20k

Neck Curl 3*10-12 25k on forehead

Seated dumbbell cleans 5 sets
Tate Press 3 sets
Hammer curls 2 sets

[akakabuto]

6/11

Full Squat
3*80
5*100
5*102
2*102 - paused
2*102 - paused

Good Morning
5*80
5*80
8*70

Landmine 4 sets - 20,20,20,25k

My abdominal weakness limits my squats the most.

I should be using atleast a 25k plate behind the head in sit-ups yet some days I can't do them with 15k plate.

My left knee caves in at squats a lot.

[akakabuto]

5/11 - Split wood.

6/11 - Band work. GM's , tricep pushdowns, neck work and such for 2-6 minute sets.

7/11 - Split wood. Grippers, levering and finger extensors.

8/11 - Split wood. High rep band work. Partial neutral grip & rope pull-ups. Neck work.

[akakabuto]

It's time to get those Terminator pecs.

9/11

Incline Dumbbell Press 10*5 25's

Landmine 5 sets - 20,30,30,30,20k

Cable Pull-over 5 sets

Seated Dumbbell Cleans 3 sets

- Short rest between those 10 sets of inclines.

[akakabuto]

10/11

Zercher Box Squat
2*60
1*70
2*80
1*90
1*100
1*110

Zercher Carries 3 sets 100k

Zercher Good Morning 2*5 60k

Leg Curls & Seated Calves supersetted for 3 sets

Hanging leg raises on thickbar 4*6

[akakabuto]

Work 11.11 - 13.11

14.11

Rack Pull - knee level
3*110
3*130
3*150 - doh
3*170
5*180
2*150 - doh with holds

Bench Press - wide grip
8*50
5*60
5*60
5*60
5*60

Landmine 4 sets
Hanging leg raises 4 sets

[akakabuto]

16.11 - Levering, band work.

17.11

Pendlayish Rows
5*60
5*70
5*80
5*80
5*70
5*70

Snatch Deadlift
3*100
3*100
3*100
3*100
3*100 - heaves
3*120 - heaves

Arms

Seated dumbbell cleans 2 sets

Landmine 4 sets

Seated Cable Row 2 sets