11-25 and 11-26

Sorry for the no post yesterday but I was in a car accident making it a looooonnnnnggggg day for me. I am feeling pretty good and am really enjoying two-a-days. I did go thru a point last week were I am not feeling I was getting enough from the first session each day. So this weekend I stepped back and examined why I felt this way. From my overview I kept replaying the idea Vincent had concreted in my head. This idea was the fact that there should be no questions when you are done. I agree with this fact and will be including more core transferable exercises in my morning and concentrating on less accessory at night. Also after the #elitefts chat a few weeks ago I will be including walking back into my training, which is something I have not done in a long time. On a final note I am looking to cut BF%. This does not mean cut weight as many assume but instead how much fgat I hold. I DO NOT CARE where my weight goes.

11-25

MORN-DL
-Back Extention 1x20 @ 140
-DL
Barx20
89x20
135x10 Split S and C
185x10
225x10
275x8
305x6
350x6
395x1 Conv, 4 Sumo
415xF Sumo Joker
305x3 Sumo FSL
-FS 5x10
-Deficit 5x10

Afternoon
-Superset
   Conv DL(Work To 55% and Complete At Least 2 Reps)
   X-Band Walk 10ea
-High Box Squat
-Leg Ex and Leg Curl 8x
-Ab Roller Hold
-100 Shrugs
-4 Way Neck Holds

11-26

Morn-OHP
-OHP
Barx15
75x10
85x8
95x5
105x3
120x3
135x3
155x3 Joker
105x7 FSL
-Incline Press 5x10,10,6,5,4
-Banded Lat Pull Down

Night
-Close Grip Floor Press 3-5
Barx15
95x10
135x10
185x5
225x5
245x1
With max pull ups between each set
-Kolov Press and cable row
-v bar Tri pushdown
-band pull apart

11-23 Dl/Oh Challenge

Today I was challenged to a Max OH and Max DL. Following some of my favorite ideals I always take a challenge.

DL
135x10
225x6
315x2
405x1
455x1xNo Belt PR
495xF

OH
Barx15
95x5
135x1
155x1
175x1xPR
185xF

11*22 5-3-1 Bench

Alright so I'm finally able to admit to myself that I'm still beat up from last weekend also I've decided to continue forward with my idea about reps in my opening sets I will be taking a closer to 10 reps instead of shooting down to 5 and 3s so quickly also been working a lot more on the competition movements such as the pause bench press call which you will see my videos coming up

Morn
-press bench
Bwx20
Barx10x2
95x5
95x10 pause last rep
135x10 pause last 2 reps
150x10 pause last 3 reps
160x5xwrking
185x5
210x6(5+)
225x5xjoker
235x3
165x15xFSL
-pushup jumps 3x5

Night
-dead man bench 3-5
Barx10
95x10
135x10
185x10
225x5
245x2
-rope row
2xwarm
4xwrk
wide behind back lat pulldown
1xwarm
4xwrk
-cable shrug
4x20
-seated oh db Tri
1xwarm
4xwrk
-muscle snatch
4x
-50 band pull apart
-25 band curl/25 band rvr curl

11-21 Squat 5-3-1

Alright I've done a lot of thinking I haven't done a lot of adjusting to a lot of stuff going in between the two meets I just did a bit since I've been doing a lot of thinking I've figured out where I'm weak I can move up quickly if I take up big jumps and I'm only doing the minimum amount of my reps but where I'm weak with is the reps so coming up in the next few weeks I'm going to work a lot with reps and see how it goes

Morn
-Squat
Bwx20
Barx10
135x10
185x10
225x5
250x5
285x5
330x6.  Was the set of 5+
365x2.  Goal was 5
250x11 FSL
-Box Jump 3x5

Night
-fs 3-5
Barx10
45x10
95x5
135x5
185x5
225x5
245x2
-wide stance chain box squat
1xwarm
4xwrk
-sng leg curl
1xwarm
4xwrk
-saftey squat gm
1xwarm
4xwrk
-back ex
1xwarm
4xwrk
-sng leg ex
1xwarm
4xwrk
-hack anderson squat
1xwarn
4xwork

11-19

So I have to say that I feel really good considering I went 2 times yesterday doing the main work in the morning I will definitely continue with it for a while and we're going to see how it goes this morning it was shoulder press for the 3 sets for 5 reps at 65 percent 75 percent and 85 percent it went really quickly so we actually decided to do the second major movement it would you be the incline press

Morn
-ohp
Barx10
65x8
95x5
100x5
111x5
126x7
-wall ball throw 5x2
-incline press 3-5
65x10
95x10
135x8
155x5
185x5
205x5
210x3

Night
-push press 3-5
Barx10
95x5
135x5
155x5
175x5
195x3
-v bar Tri pushdown
2xwarm
4xwork
-rope oh Tri
1xwarm
4xwork
-bi 21s
4x
-cable row
2xwarm
4xwork
-d.y. row
1xwarn
4xwork
-superset: straight arm lat and plate front raise
1xwarm
4xwork
-band pull apart
1x100

11-18 Back to Work

So today I went back to work up hard after a long weekend of different competitions and I mock meet up with the clients in athletes this coming back is going to feel really really hard I want to pull a number I pulled six million times today and it was horrible the I'm going to a two times a day system I mentioned it and asked about it last week no elitefts chat and I feel like it could be something good for me us I'm definitely going to try it out and see how it goes will be taking wendlers 531 and in the morning and then and I will be doing the assessories at night

Morn
-50 seated back ex
-dl
Barx10
135x10----sumo and conv half
225x10
275x10
285x6
330x6
370x1(was suppose to hit 5+ but couldn't)
-pc
143x5
165x5
185x5

Night
-axel rack pull 3-5
Barx5
135x5
225x5
275x5
315x5
365x5
385x4
405x2(tore callus)
-oly squat 2xwarm/4xwrk
-pause squat 1xwarm/4xwrk
-leg curl 2xwarm/4xwrk
-rdl 4x
-pull thru 4x
-rvr hyper 4x10+5 Glute flys
-100lb back ex seated 1x120

Brass City Video

The video from the APA Brass City Meet

https://www.youtube.com/watch?v=K4_GDyWefmk&feature=youtube_gdata_player

Monster Milk Strength Callenge

Max Dl In 2 Min either 185 Or 315

I went Div 2 At 185

Alex Keevan...Max 185 DL In 2min DL Start At 134 41 Total

Max DL For 2 Min At 185 Start Time 219 Total 46

Max 315 DL For 2min DL Start At 235 Total 24

Mock Meet 11-17

So Today Was A Planned Rest Day But I Was Suppose To Judge A Mock Meet At Baystate. After Feeling Like I had More Yest I Decided To Take Part In It. I Actually PRd All The Lifts Showing Myself I Still Have More Left And I Am Not Close To Any Type Of Ceiling.

Squat-425
Bench-275
DL-485
Total-1185

But Congrats To Raymond Who PRd All Three Lifts-
S-335
B-245
DL-430

Alex Who PRd Both S and B-
S-245
B-165
DL-315

And Nicole Who PRd Both S and DL-
S-135
B-95
DL-170

Watch For The Video To Come

11-16 Brass City Platform Perserverance 2013

So today I competed at the Brass City Platform Platform Perseverance 2013 at Powerflex Gym in Waterbury, CT. After a long week of feeling horrid I did really good. I am continulously hitting PRs, which says to me I am no where close to my ceiling. I hyave left the last two meets saying I could hit more. Next meet will be sometime late Jan. I am plaaning.

Meet Numbers:

Went 8 For 9

Squat-#420-10lb PR-20lb Meet PR
Bench-#275-5lb PR-15lb Meet PR
DL-#480-40lb PR-40lb Meet PR

Total-#1175-75lb Total PR






Warm-ups

Squat-Barx10/135x5/225x1/315x1/350x1
Bench-Barx10/95x5/135x1/185x1/225x1/245x1
DL-Barx10/135x5/225x1/315x1/355x1/390x1

Attempta

Squat-375/405/420
Bench-260/275/295(Miss)
DL-400/440/480


Watch Out For The Videos On Garage Gym Athletics You Tube Channel

11-12 Stupidity

What I did today was stupidity considering I'm coming up to a meet, but the money was so tempting.

2min Max 315 DL

-Video To Come After Results-

Follow ME On Twitter: Joshua Biernacki @GarageGymJunkie

11-11 Comp Week

3x8 at 30% DL.Squat.Bench

11-9 More Comp Prep

Last workout before comp and feeling great.

45 degree back ex 2x warm/4xwrk
Wide grip row 2xwarmup/4xwrk
Close grip lat pulldown 1xwarmup/4xwrk
Rear dealt fly 1xwarm/4xwrk
Shrug1x150(switching grip every 50)

11-8 Comp Prep

Comp Warmup To Opener Bench
Barx20
Barx10
100x5
140x1
190x1
230x1
250x1

Incline db: 2x15

Banded Tri push 2xwarm/4xwrk
Rvr bb curl 1xwarmup/4xwrk
Kolov press 1xwarm/4xwrk
Overhead band Tri pulls 1x50

11-7 Max Squat Day 1 Comp Deload

Comp Warm-Up to Opener
Bwx20
Barx10
95x5
135x3
225x1
315x1
350x1
370x1

Only Rvr Band Squat....3-5....135/225/315

Leg Press 2xwarmup/4xworking
Leg curl w/ chains 2xworking/4xworking
Seated Calf Raise 1xwarmup/4xworking
Abductor band 4min

11-5 Speed Lower

Went to UNE today. The workout went really good and I felt worked after. LAst hard workout till my comp on the 16th. Coming in hard shooting for a 1200lb total. Right now my best lifts are 440 DL, 410 Squat, and 270 Comp Bench. That would give me a 1120 Total, but that is without mental state. So hopefully my mental state and environment will give me a good showing.

Speed Squat(Used Red Rouge Bands)
Seated Box Jump 2x3 Went Up Height Each Round
BWx20
Barx10
Bar and Bandsx10
95x10
135x5
185x5
205x2x12

Speed Squat(Chains)
Barx10
Bar and Chainsx5
135x1
175x1x8

PC
185x3
205x3
215x3

Sng Arm KB Lunges 5x
Wide Stance Box Squat 5x
Hip Thrust 5x
Glute Holds 3x

11-3 Speed Bench

Today was early and was good

DE Bench 50%*9*3
Bwx20
Barx20
Barx10
95*5
135*3
145*3
150*3*9 comp grip

Supp: chest pass 2*20

Access:
Tri pulldowns 5x
Iso row 5x
Bent arm fly 5x
Wrist roller 4x

11-2 Max DL

Lifted at UNE today

DL
Bwx20
Barx10
135*5
225*3
315*2
365*1
385*1
395*1
405*1
410*1

Only Squat 3*5 135/225/275

Access:
Stability Ball Row 5x
Db Bench Row 5x
Banded Gm 5x
Sng Arm Lats 5x
Sng Arm Shrug 1*50ea

11-1 Max Bench

Horrid day on the bench. I couldn't find my groove. I need to go back to sleeping before I come.

Press Command Bench
BWx20
Barx10x3
95x5
135x5
185x3
205x1
225x1 Press Call Added
250x1x2
270x1x2
290xfail

supp: 3 Board Press 3x5....230/260/280

Access:
Banded oh Tri 5x
Banded side Tri sng arm 5x
Bb curl 5x
Band pull apart 2x50

10-31 Max Squat

Today was am exciting Halloween lifting session. At the gym today we spent hours on the mono lift and established even more strength after. We also east. Alex's new goal to squat will by new years.

Squat
Bwx20
Barx10
89x5
133x3
177x2
221x2
265x1
309x1
331x1
353x1xBelt Added
375x1
397x1xBelt Only PR
400x1xTraining PR
410x1xPR

Supp: Safety Bar Squat 3x5-10 @ 133

Access:
Leg Ex 5x
Sng Leg Press 5x
RDL 5x
Chain Hip Thrust 5x
Seated 100lb Calf 1x50-100

10-29 Speed Squat

Good Day Still Tired Tho.

12*2@50% + Chains
Bwx20
Barx10
Chainsx10
95x5
135x5
155x3
185x2
200x2x12

8x1@40% + Green Small Elitefts Bands
Barx10
Bandx10
135x1
175x1x8

Access:
Vert Leg Press 5x
Sng Leg Chain Leg Curl 5x
Raging Bull 5x
Glute RVR Hyper 20'15'10'5'1

10-28 Mon

So bought one of my partners a new gym membership for his birthday. Happy birthday Alex its nice to have you back around training.

I never quiet feel the same on speed day. I definitely do not tax as badly on these days, but I know they are needed .

10-28 Speed Bench

9*3 50% With Elitefts Mini Orange
Bwx20
Barx10
Barx10 with bands added
95x5
135x3
150x3
160x3x9

Sup--Seated Military Press 3*10

Access:
OH Cable Tri Ex 5x
T-Bar Wide Grip Row 5x
Cable Crossover 5x
Horizontal Shrug 4x
Max Varry Grip Pull ups 3x
Band Tri push down and row 1x50-100ea

10-26

Still trying to eat. some lifting crews outside of Friday.

Max DL
Be squatx20
Barx10
135x5
185x3
225x2
275x1
315x1
355x1
385x1
405x1 training PR(meet pr is 440)

3" deficit
3x10  @ 175,195,215

Access:
Ball throw back ex 5x
Sng arm seated cable row 5x
Low cable row 5x
Very lat pull 5x
Band face pull 1x50-100

10-25 Bench

Hit second PR in two days meet is coming

Comp Bench
BWx20
Barx10
95x5
140x3
185x2
205x1
225x1
245x1
265x1x2
285x1
300x1 PR

Incline DB 3x10

Access:
Sng Tri Push down 5x
Stand DB OH Ext 5x
Alt DB Curl 5x
Front to Side Raise

10-24 Thurs Max Squat

Worked out with the guys last night. Something I miss doing, but hit it really hard last night.

Pause Squat
Bwx20
Barx10x2
95x5
135x5
185x3
225x2
275x1
295x1
315x1
335x1
355x1 Belt
365x1 Belt

Sup: 3x10 Hack Squat 180

Access:
Leg Press 5x
Sng Leg Ex 5x
Leg Curl 5x
Heavy Calf 5x
Timed Weighted Back Ex 2x

Week 1 Speed Work/10-9 To 10-14

Hello,

So these past two days I haven't felt was my best performance. My lower speed work was good up to the DL, which I felt I could pull faster also I have not been recovering as well despite taking longer rest periods out of the gym. Then come Monday and Upper Speed Work I only got a few good sets on the bench. Also this Monday went in pretty beat up and out of it. Also feeling a little fatter as I changed my diet and added creatine, we will ride it out for a few weeks and decide from there.

Sunday- Speed Lower

Speed Squat(12x2 On and Off B/W 2 PPL)-
BWx20
Bar x10
Bar+Band x5
95+Band x5
135+Band x3
155+Band x3
185+Band x2
Working Number 200x2x12

DL(Accidently Turned Off Camera Forgot To Hit Record 8x1 On Off B/W 2 PPL)-
Barx10
135x1
185x1
225x1
245x1
Working Number 265x1

Accessories-RDL,45 Degree Back Extension Throws, Leg Extension, Abductor, High Rep Band GM and Seated Calf

Monday- Speed Upper

Speed Bench(9x3 Pinky On Ring EMOM)-
BWx20
Barx10
Bar+Bandx10
65x5
95x5
115x3
135x3
Working Set 150x3x9

Accessories-Sng Arm Hammer Lat Row, Tri Angle Bar Pushdown, Super Slope Bar Lat Pulldown, Smith Machine Shrugs(Both Supine and Regular Grip), High Rep Tri and Forearm

http://www.youtube.com/watch?v=ORjRPzUJyDQ&feature=c4-overview&list=UUQorD5WbldgiW9vV1R-BuBg

MAx Week 1 Video

10-12 Back To Con

Hello,

Alright so I dabbed with the cube, but I will be heading back to Conjugate. Also this week so far I did an experiment with my shoulder. I have been having major shoulder pain that came and go randomly and I originally thought it was benching. Yet after experiment I found it is the way I sleep so its time to try to fix it.

Wed- Max Effort Lower

Squat 2RM-
BWx20
Barx10
95x5
135x5
185x2
225x2
275x2
295x2
320x2x5

FS-
275x1x2
Pause Squat-
275x3x2
Lying Leg Curl 5x6-20
Leg Press 5x6-20
Pull Thru  5x6-20
Sng Leg Banded Leg Curl 1*60ea
Sng Leg Ex 1*60ea


Fri- Max Effort Fri

Bench 8RM
BWx20
Barx10x2
95x5
135x8
155x8
185x8
210x8x2
210x7

Close Grip Bench-
220x6
220x5
Pause Press-
190x10
190x5

Tri Pushdowbn 5x6-20
OH Tri 5x6-20
Hammer Curl 5x6-20
F and S Lat 4x6-20

Meet Week and First Day Back 9-30 to 10-7

Bedlam 2013

1st Place In Junior 198lb Class
with 1100lb Total

1100lb Total At My First Meet Which I Was Happy About As My Goal Was 1000lbs But I Am Not Happy With Myself As I Missed Attempt 2 And 3 On The Bench. Also I felt I Could Of Gone Heavier In DL And Squat. While My New Goal Is 1600 By The Time I Need To Leave The Junior Division At 23.

Monday-

I tried To Start Videoing But I Cannot Take The Videos From Phone To Computer So I Got To Invest In Camera

BB Day-10/7

Morning- Upper Sled(Tri Extension Down and Read Delt Pulls Back) 2xWrking Sets

Afternoon-

Max Strict Press Into Max PP Into Max PJ @ 50% Of 1RM SPx4
85lb and 23reps/23 reps/16reps/14reps

21sx4 With 50lb

Hanging Donkey Calf(I am going to try to get the video up as these were intresting) 4x15-20
30/40/50/60

Standing Flys 10x5
Banded Back Extention 5x5
Tri Pushdown 5x5
Abs


<a href='http://www.progenexusa.com/Shop.aspx?afid=Band' target='_blank'><img src='http://www.progenexusa.com/affiliatebanners/progenex-450x200-blk-red-10off.jpg' border='0' /></a>

9/23-9/29

Deload Week- Major Max Days Worked Up To 60% for 5

Mon- Max Lower

Squat-
BWx10
Barx10
95x5
135x5
150x5
180x5
200x5
220x5
Jumping Lunges 3x10ea
Vert Leg Press 5x10
Leg Ex 5x10
Hack Squat 5x10
Lying Leg Curl 5x10
Hip Squat 1x50


Tues-Dynamic Upper

Fly 5x20
Jump Pushups 8x1
OHP 3*12-15 @ 95
Pullup Hold and Dip hold 3x1
Rope Pulldown and Hammer Strength Row 5x10
Fat Grip Wide Lat Pulldown and High Narrow Grip Row 5x10
Rope Pushdown and D.Y. Row Hammer Strength 5x10
Machine Row 1x100 Change Grip E very 25
Hammer Strength Shoulder 1x100

Thurs-Dynamic Upper

Leg Ex 5x10ea
Buffalo Bar Squat 3*12-15@185,205,210
Lunge And Bridge 3x10
RDL 5x10
Standing Leg Curl 5x10
Banded Leg Curl 1x100
Pull Thru 5x10
Raging Bull 5x10
Seated Back and Standing Calf 1x100ea

Fri-Max Bench

Bench
Bar Psuhupx20
Barx10
100x10
120x5
150x5
180x5

Seated OH DB Ex 5x10
Tate Press 5x10
Banded Hammer Press Down, Standing Reg Curl, Stand DB DBL Shrug 1x50ea
Cable Seated Row 5x10
Chest Support T-Bar 5x10
Face Pull 1x50

Week 9-16 to 9-22

Last week of work next week is deload. Shoulder has sort of pain.

9/16- Lower Max

DLto 2RM
Bar-10
95-5
135-3
185-2
225-2
275-2
315-2
335-2
355-2
375-2
385-1

Single Leg Stepup 3x10
Leg Press 5x10
Hack Squat 5x10
Leg Ex 2x20-10-20-10-20-10
Lying Leg Curl 5x10
Standing Leg Curl 20 and Russian KB 10x2


Tues-Dynamic Upper

Pec Deck 5x20
Sit Up Ball Throw- #20 Short 2x3, #20 Med 2x3, #16 Med 2x2, #10 Long 1x4
Decline Hammer Press 4x12-15
Pull Up and Dips 5x1
Wide Lat And Narrow Row 5x10
Narrow Lat And Wide Row 5x10
Bar Pushdown And T Bar Row 5x10
Rev. Incline Bench Row 1xAlot
Overhead Db Tri Extension 1xAlot


Thurs-Dynamic Lower

Leg Press 5x20
Depth Box Jump- A lot Of Sets Ascending Height
Squats Chains 4x12-15
Lunge and Bridge 3x10ea
GM Squats 5x10
Rack Pull and RDL 5x10
Pull Thrus and Cable Leg Curl  5x10
Blue Band 2RDs
Seated Calf 1x100


Fri-Max Upper

Bench 3RM
Bar-10
95-5
135- 5
185-3,5
205-3
225-3
245-3
265-3
275-3
285-3
295-1 PR

Bar Pushdown 5x10
Overhead Cable Tri 5x10
Hammer Curlx50, Rope Pushdownx50, Standing Hammer Shrugx50
Standing Cable Row 5x10
Chest Supported T-Bar Row 1x50

Sat-
VT Spartan Championship Beat...4 Hours 55min    5th Place

Week Ending 9-15

Monday-Max Lower

Squat with Orange Band 3RM-
BWx20
Barx15
Bar w/ Bandx15
95x10
135x3
185x3
225x3
275x3
315x1
335x1

KB Goblet Squat-2x12
Lunges-3x10
Leg Ex-3x8-12-110(15)/140(15)/150(12)
DBL Cable Leg Curl-3x8-12-100/120/140
GM-3x8-12-45/55/65
Kip Hip Openers-4x15
Hyper Holds


Tuesday-Dynamic Upper

17.9 BF% @ 215

Machine Fly  @ 60 and Cable Straight Arm Pull Overs @ 30 1x50ea
Pushup Jumps-8x1-3- 5 Plates(1)/7 Plates(1)/9 Plates(1)/10 Plates(1)/11 Plates(1)/9 Plates(2)/7 Plates(3 With Strict Jump)x2
DB Military Press-4x12-15-40x3,45
Strict Chin Up and Bench Dip-3x8-12-Chins On 120 Asst(8x3)/Dips At BW(12),25(10),45(8)
Lat Wide Grip Row Bar Pulldown and Low Cable Row-3x8-12-105/140,180,210
Overhead Cable Tri Extension and DB Row-3x8-12-90,110,130/40,50x2
RVR Fly 4x25
Pushdown 4x25


Thursday-Dynamic Lower

Leg Extention High Rep
3 PC + BJ-135x2,155x2,185x2,205x2,225x1,225(1 Rep No BJ).235(1 Rep No BJ)
BW Lunge And Bridge-3x10
Pause BS-3x10135,155,175
RDL-3x10-135,155,175
Seated GM-3x12-45,65,95
Leg Press Calf-2x50 @ #90


Friday-Max Bench

RVR Band Bench
No Bandx5
No Bandx10
230x5
280x5
320x5
340x5
360x5
380x3
400x3
410x3
410x2

Sng Bench
230x1
230x2
255x1
275xMiss
230xMiss
230x1
260x1
260x1
285x1
305xMiss

Pushup 2x12
Tate Press-5x10-15,20x3,25
Seated DB Overhead-45x5
Chain Standing OHx20/Mini Band Side Bi Curlx20ea/Lat Shrugx20
Band Pull Apart Holds

Saturday
http://www.youtube.com/watch?v=yG90k1wp570&list=UUQorD5WbldgiW9vV1R-BuBg

Week 9-2 to 9-8

Overall was a good week added some volume as I switch back to two a weeks upper lower. Will add more volume in the coming week. James was out for two of the days.

9-2

Heavy Lower Body


1 Orange Band Triple Looped In The Middle Of Bar With 3 Sec Pause At Top Of Last Lift
-Bar x15, 135 x10, 185 x5, 225 x3, 275 x3, 315 x3, 365 x3(Missed Last Pause)

Single Leg Curl 3*8-12- 50,60*2

Rack Pull 3*8-12- 185(10), 205(10), 225(9)

Leg Press 3*8-12- 3115, 405, 495

Banded KB Swing 4*15- #45

9-3

Dynamic Upper


Chest Pass Throw 8*1- 10lbs

Incline DB Bench 4*12-15- 55(17,15,13), 60(12)

Kip Pullups and Kip Dips 3*max

Seated Rows w/ Rope Handles 3*8-12- 135*3, 150

High Pulls 3*10- 85, 105*2

RVR Fly and Lat Pulldown 3*10- 30/90, 40/90, 50/90

Band Pull Apart 4*25

9-5

Dynamic Lower


Knee To Feet 8*3- 8lb Med Ball

FS w/ Orange Band 4*12-15- 135

Orange Band GM 3*8-12- 3 Sec Pause, 5 Sec Pause, 7 Sec Pause

Single Leg Ex + DBL Leg Ex Same Weights 3*10+10- 20,30,40

Bridges High Sec Hold
9-6

Max Bench

Bench w/ 6 Chains and Ring Finger On Ring
-Bar w/ No Cahins(10), Bar(3,5), 100(5), 140(3), 160(3), 180(3), 200(3), 220(3), 240(3), 260(3), 270(1)

3 Board Mid Grip
-185(6), 230(12), 275(6), 320(0)

Bar Pushups 2*12-15

Tri Pushdown To Side 5*10- 50*2, 40*3

Close Grip DB Floor Press 5*10- 50, 55, 60*3

High Rep Tri/Bi/Shrug- One Arm Pushdown/ Banded DBL Hand Hammer Curl/ 55KG Supine Shrug

Band Pull Apart

9-7 and 9-8

Crossfit Level 1 Cert: Did 2 WODs While There:
-3RFT: 15 #95 Thruster and 12 Burpees
-AMRAP 8: 8 Pushups, 10 Med Ball Cleans, 12 Situps

8/28 Squat Max

8/27 Explosive Overhead

Deaflift_rep 8/26

W/E 8/24 Workouts

Hello,

I am back to post my weekly workouts that were done. This week was fun as I have taken on the full investment of a strength athlete, since I found a program I truly enjoy. The program I will be following is Brandon Lilly's Cube Method. Tho a rather new method it has a good amount of science and I feel it will work well with strongman.

Joshua-

www.GarageGymAthletics.com

WK1

Monday- DL Heavy

DL 315*3,315*2,320*2*2,325*2
Hurdle Jumps 8*20"*3
Power Clean 155*10,175*10,185*8
150# Bridge and 225# Rack Pull 3*10
Abs

Tuesday- Bench Rep

Bench 200*8*2, 200*Max
CloseGrip 145*Max*2
Tricep Pushdown 4*10
Pullups w/ Band 4*8-12
#20 Bell Up KB Press and #60 DB Shrug 3*10
21s and 20 Overhead Tris 3RDs


Wednesday-

Active Recovery

Thursday- Squat Explosive

Squat 240*8*3
Side Lateral Stepups 3*10
Anderson Front Squats W/ Chains and Accending Weight 3*10
Hip Squat With Chains 3*10
Calves W/ Bands And Chains 4*20

Friday- Bodybuild

Snatch Grip Jerk 135*3*Max
Closegrip Floor Press 155*5,165*5,175*5,185*5
Behind Neck Lat Pulldown and Seated Row 3*10
Cable Front Side Laterals and Supine Grip BB Shrug 3*10
Tri Pulldowns and Wide Grip Curls 3*20

Friday Afternoon-
Strongman Event Practice

Saturday-
Strongman will be done day before because we will be doing a Spartan Super

New Website

Just To Let You Know We Have Completed The New Website And Everything Has Been Moved To There www.GarageGymAthletics.com. Also if you are looking for daily workouts and not programs you will have to like us on Facebook at Garage Gym Junkie.

6-15

Make Sure To Like GarageGymJunkie On Facebook. I will be switching from a blog to a website soon, 1 or 2 weeks, and after that I will be posting programs and templates on the website and daily WODs on Facebook. Also you be able to get notification of the launch quicker. Monday Strength: 20min Est 1RM Snatch WOD: “Tyler” 5 Rounds----7 MU(or 7 Dips and 7 Pullups) and 21 #95 Sumo DL High Pull Tuesday Strength: Overhead Squat 5x1, Front Squat 5x1, Back Squat 5x1 Increase Every Rep Thru All 15 WOD: 100DU for time Wednesday Strength: 20min Est 1RM Clean and Jerk WOD: 21-15-9 315 DL and 30in Box Jump Thursday Rest Day Friday 100 KB Swing(35 James/ 20 Kate), 90 Singles, 80 Squats, 70 Singles, 60 Back Ex, 50 Singles, 40 Thrusters(James Big Bar/ Kate Small Bar), 30 Singles, 20 Pushups, 10 Singles Saturday 10mile Bike Ride…Every Mile Switch Between Standing and Sitting

Week Ending 6-9-13

Mon- Overhead Squat 7x2: Go For PR 8x 250m Row, 5 Strict DB or KB Press(1/4+ Body Weight), and 5 Diamond Pushups "For a Challenge do with weight vest" Tues- Decline Bench 7x2: Go For PR EMOM For 20min: Even- 3 Strict Pullups Odd- 3 T2B Wed- Good Morning 7x2: Perfect Form 1 mile Run with either weight vest or sand bag Thurs- Rest Friday- 400m Run 30 Jump Lunge 20 Bridge 400m Run 20 Jump Lunge 15 Bridge 400m Run 10 Jump Lunge 10 Bridge Sat- Find Max Yoke 50' Carry

W/E 6-2

Monday Strength: Complete Front Squats In Rep Scheme 1,2,3,4,5,4,3,2,1 With 85% Of 1RM WOD: "Angie" 100 Air Squats, 100 Pushups, 100 Pullups, 100 Situps(The Reps Can Be Broken Up Anyway) Tuesday Strength: Strict Press 5x1, Push Press 5x1, Jerk 5x1 Increase Every Rep Thru All 15 Wednesday Strength: Sumo DL 5x5 WOD: Find 3RM Box Jump then on 5min rest do 10x30yrd sprint(30 sec rest between sprints) Thursday Rest Day Friday For Time--1 mile run, 21 Power Clean, 1 mile run, 21 Power Clean, 1 mile run Saturday Skill: 100 DU For time x 2 WOD: 3RFT- 500m Row and 100ft ODD Object Carry

Week Ending 5/26

W/E-5/26 Monday Strength: Est 1RM in following complex “1 Snatch Push Press + 2 Overhead Squat”…Then 3x1 Snatch WOD: “Fran” 21-15-9 Thrusters (M 95/W 65) and Pullups Tuesday Strength: Power Clean(Use Axel If Have One) 5x1(Increasing Every Rep) WOD: 400m Sprint, 25 Squats, 400m sprint, 25 pushups, 400m sprint, 25 pullups, 400m sprint, 25 situps Wednesday Strength: Power Jerk 3x1, Split Jerk 3x1 WOD: AMRAP 15—8 (M 135/ W 95) Deadlift and 10 Box Jump (All 24”) Thursday Rest Friday Cash In: 50 Squat Jumps WOD: 1 mile Run, 3 min rest, ¾ mile run, 2 min rest, ½ mile run, 1 min rest, ¼ mile run, 30 sec rest, 1 mile run Saturday Max Out Sat

4.20

Sorry for the late post did not get home from my amazing Jon North Attitude Nation Cert till late. I will post the rest of this weeks workout later.

Today 4.20.13

Strength: Work Up To 1RM Of The Following Complex
    1Snatch Push Press+ 2OHS
             
Strength 2: 20 min to est 1RM Snatch

WOD: "Fran" 21-15-9 OF Thrusters (M95/W65) and Pullups

W/E 5-19

Monday-5-13 Strength- Front Squat Tabata @ 75% of 1RM WOD-“Jackie”- 3rds of 800m Run, 50 Back Ex, 50 Sit Ups Tuesday-5-14 Strength- Sumo DL To 1RM WOD- 5Rds…..100’ Farmers One-Arm Carry At 50% Of Body Weight / 10 DB Snatch Each Arm At Same Weight Wednesday-5-15 Stregnth-Push Press….Start With Just The Bar And Every Minute On The Minute Add 20lbs And Do 2 Reps Until You Can Not Do Any More Weight 1 minute Rest And Repeat 3 Times WOD- 100ft Tire Flipx2 Thurs- Rest Day Friday- 5k Run Saturday- Max Sat

W/E 5-12

So after hearing everyone's voice. I will be programming for natural strength. The first phase of the program will involve improving your realtive strength. Realtive strength is how well you move your own bodyweight.

Monday- Upper

1) 5x 1 Vert Jump + 2 Broad Jumps

2) Circuit

 a. Bench 4x12

 b. Bent Over DB Raise 4x15

3) Circuit

a. DB Floor Press 5x6-8

b. Chinups 5xmax

4) Circuit

a. Plate Side Raise 3x8-12

b. Chest Support DB Row 3x8-12 5) Circuit a. Tri Pushdown 4x25 b. Face Pulls 4x25

Tuesday- BW

1)            Circuit

a.            Box Jumps 10x2

b.            Sprint 10x.1 mile

2)            5 Rounds- No Breaks

a.            Kipping Pullups x6

b.            Hand Release Pushups x12

c.             Squats x18

3)            Circuit

a.            Band Pull Aparts 4x25

b.            Leg Raises 4x10

4)            400m Run(.25 mile)

Wed- Rest Day

Thursday- Lower Body

1)            Circuit

a.            Squat 3x5

b.            Box Jump 3x3

2)            Circuit

a.            Db Walking Lunges 3x10ea.

b.            KB Swings 3x10

3)            Max Incline .1mile Fast Walk  x4

4)            Weighted Back Extension

Friday- BW

1)            400m Run

2)            200m Run

3)            Pushups x50 AFAP

4)            Inverted Row x50 AFAP

5)            Walk Lunges x100 AFAP

6)            Run 200mx2, 2 min Rest

PR Saturday:

 Today I want you to choose two exercises and work to maxes in them. My personal favorite still is the Olympic lifting set, snatch and clean and jerk.

W.E. 4/5

Week 4-Up the weights from last week as you’re able to.
Monday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Launch Snatch Shrugs With Bar 15-20 reps
	Clean & Jerk – 5 x 1 @ 90% of Week 1 Single Clean Pull – 3 x 2 Back Squat – 5 x 2
Tuesday	Warmup: 500m Easy Row Burgner Warmup
	Skill: None
	Power Snatch – 5 x 2 Power Clean – 5 x 2
Wednesday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Launch Snatch To Elbows High With Bar 10-15 Reps
	Snatch – 5 x 1 @ 90% of Week 1 Single Snatch Pull – 3 x 2 Front Squat – 3 x 2
Thursday	Warmup: 500m Easy Row Burgner Warmup
	Skill: Mid Hang Launch With Bar 5-10 Reps
	Bench Press- heavy Single Run 5k
Friday	Rest
Saturday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: None
	Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single
Sunday	Rest

4.26.13

4.26.13 Workout

Rest Day

4.25.13 Workout

4.25.13 Workout

Warmup:
500m Easy Row
Burgener Warmup

Skill:
Mid Hang Launch Muscle Snatch With Bar 5-10 Reps

WOD:
Power Snatch- 5x3 OTM
Power Clean- 5x3 OTM
OHS- 5x1

4.24.13 Workout

Hello,

4.23.13 Workout

Warmup:

10xJunkyard Dog
Burgener Warmup

Skill:

Mid Launch Snatch To Elbows High And Outside With Bar 10-15Reps

WOD:

Snatch-5x1
Snatch Pull- 3x3
Front Squat- 5x2


Also Go Over And Check Out Garage Gym Talk And Check Out The New Article Answering This Question:

Josh,

Help Me!!


It has come time in my garage gym that I buy bumpers, and I went
online and see two major types. Which type should I buy, standard or
hi-temp?


-Alex

http://garagegymtalk.blogspot.com/2013/04/which-bumper-plate-do-you-choose.html

4.23.13 Workout

Make Sure To Head Over To Garage Gym Talk And Read The New Article!!!

4-23-13
-As I mentioned yesterday today would be a short workout, but it is important. It is important because I need you to focus on position three.


Warmup:

500m Easy Row
Burgener Warm Up

Skill:

None

WOD:
Mid Hang Snatch- 5x2
Mid Hang Clean- 5x2

4.22.13 Workout

Hello,

First Of All Remember I Posted The Full Article Yesterday From Last Weeks Warm-Up Room Etiquette Series On Garage Talk.

Welcome All To Week 3 of 4 of the Beginner Program:
   This week is about two things upping the weight and volume of trainning. We will be adding in a day this week, Tuesday, but it will be very short for this week.

Warm Up:
10xJunkyard Dog
Burgener Warm-Up

Skill:
Mid Launch Snatch Shrugs with Bar 15-20

WOD:
Clean and Jerk-5x1 @ 85% of Week 1 Monday Single
Clean Pull- 3x3
Back Squat 5x3


Also Make Sure To Head Over To The Garage Gym Junkie Facebook Page For Some Cool Updates, Email Me Your Questions At GarageGymJunkie@gmail.com, and Go Check Out The YouTube Channel For Some Footage

4.21.13 Workout

4.21.13 Workout

Rest and Recovery Day





Part 7 Has Been Posted:

This part is aimed more at the coaches in the world, because athletes our warm-up is normally set by your coaches. This being said I am talking about getting in and getting out of the weight room. I mean you do not want to spend anymore time in the warm up room then you need to.

http://www.youtube.com/watch?v=t6Y9cgJWoPc&feature=youtu.be

4.19.13 Workout

Max Out Saturday Is Back!!!

Warm Up:
10x Junkyard Dog
Burgener Warm Up

Skill:
None

WOD:
Est 1RM Snatch
15 min Rest
Est 1RM Clean and Jerk
15 min Rest
Est 1RM FS



Swing Over And Check Out Warmup Room Etiquette Part 6!!

In this discussion about warm up room etiquette the topic of not camping out in the staging area is addressed. This topic does relate to part in many of the same ways except I am trying to show you that n the staging area should be only four people. The one deck lifter, the lifter in the hole, and their coaches.

http://www.youtube.com/watch?v=6X7ObMKmD1Y&feature=youtu.be

4.19.13 Workout

Sorry for the late post.

Rest Day

4.17.13 Workout

4.17.13 Workout:

Wednesday	Warmup: 10xJunkyard Dog Burgner Warmup
	Skill: Mid Hang Snatch To Elbows High With Bar 10-15 Reps
	Snatch – 5 x 3 @ 80% of Last Weeks Single Snatch Pull – 4 x 3 Front Squat – 5 x 3

Part 3 of the Warm Up Etiquette Series Has Been Posted. Check It Out:

http://www.youtube.com/watch?v=gdpbGvCFqTI&feature=youtu.be

In this part we focus on not hogging the smaller plates.

This one is aimed almost purely at bigger lifters. The fact is that most times it is easier just to keep adding small plates and not change them out for lets say 25s, but in the warm up room you got to. It is rude to hold off all the smaller plates, because like I said it my other videos there is only so many plates. So instead of throwing on ten after ten after then, take some tens off and put 25s and 45s on.

4-13-13 Workout

4-16-13 Workout Is Here:

Rest Day-

Check It Out @
www.garagegymjunkie.blogspot.com

Part 2 Has Been Posted:

In the second segment of the seven part series I discuss the topic of
sharing the loading. This warm up etiquette technique is very
important as many lifters share platforms and bars in the warm up are,
you must remember there are hundreds of lifts and only a few
platforms, bars, and plates. The concept of sharing the loading that
just about everyone is familiar with as we have all done it before,
especially if you have ever had a lifting partner before. The was to
perform this is that whoever is sharing the bar helps put on and take
off plates, this includes both the person coming to the bar and the
person who just left the bar. It is just rude to make someone else put
on and off your weight and not help them with yours. The simplest way
to do this is to assign one side of the bar to each person if there
are two people or create a cycle if there are more than two of you.
Stay tuned for tomorrow as we will be addressing Part 3.

Check It Out @

http://www.youtube.com/watch?v=he2MkUd6zIU

4.115.13 Workout

Monday, 4.15.13
Week 2 of 4-In Week 2 you will use similar weights to Week 1 but with an increase in Volume.

Warm-up:

10xJunkyard Dog
Burgener Warmup

Skill:

Launch Position Snatch Shrugs With Bar -20 Reps

WOD:

Clean and Jerk-5x 3+ @ 80% of Last Mondays Heavy Single
Clean Pull- 4x3
Back Squat- 5x5

Also this week I have started the seven part series to Warm-Up Room Etiquette:

Part 1:
Focal Point

The Focal Point is the area is a lifters sight of view. Also known as the no no area. When a lifter goes to lift, unless you are a coach of the lifter, you DO NOT walk in front of the lifter. This is because any distraction could cause a missed lift or an injury. This is the basic step. Remember do not walk in front of a lifter.

4.14 Workout

Sunday Workout:

Rest Day

Just to give everyone a heads up next week I will run a warm up room behavior series off an article I read from the USAW.

4.12 Workout

Warmup:
Junkyard Dog x10
Burgener Warmup

Skill:
None

WOD:
Establish a Snatch_Heavy Single

15 min rest

Establish a Clean and Jerk_Heavy Single

15 min rest

Establish a Front Squat_Heavy Single

REMEMBER IF YOU HIT A NEW PR STOP DO NOT PUSH IT

Workout 4.12

Friday-4.12

Rest Day