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