Testing chaos

Week 4-Fri
A)zercher squat:225X8, 275X6, 315X3, 335X3, 365X2
B)push press:185X8, 205X6, 225X5X2
C)inc db press:90sX13, 90sX12
D)neutral grip chins:BWX12X2
E)a few sets of slow concentric and eccentric plus isometric hold bicep and tricep stuff+2 sets of side-lying ext. rotations for RCs

F)super set of pushups and inverted rows until hit 100 total super setted with box jumps
 
Derwyddon said:
... just noticed you were "registered user" again?
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Yeah...I'll come up with something handy soon.

Week 5 Mon
A)deads:225X8, 275X8, 305X2
B)speed deads:265X3X8
C1)chest supported row:145X8X3
C2)neutral grip chins:BWX8X3
C3)bent knee GMs:225X8X3
D)bicep stuff
 
Toly said:
Getting stronger each time i read your journal. Nice job evo.
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Thanks, Toly. :)

Week 5-Tues
A)push press:155X8, 185X5, 205X5, 225X2X3
B)inc db press:90sX13, 90sX12, 90sX10 (I wish the gym had higher than 90s)
C1)db L-lateral raise w/ext. rotation:25sX15X3
C2)skulls:115X8X3
D1)db pullover:45X20X2 .....sllllooowwww
D2)rear delt flyes:25sX15X2 ...slllooowwww
 
Week 5-Thurs
A)box jumps (36" box):BWX2X6
B)front squat:185X5, 225X3, 275X3, 305X3, 325X2, 335X2 <--PR
C)back squat:335X6, 365X6, 395X5, 415X3 <---90ish% work
D)bulgarian squats:45sX20X2 each leg...burn baby burn

Gawd I hope the weather is good on Sat...itchin' to go throw with the group.
 
LeiYunFat said:
20 bulg squats...oh mah GAWD
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Yeah...just somethin' to get the blood flowin' and I abhor lunges.

End of week 5-
Ended up with no gym time on Friday and we spent a large portion of the day on Saturday moving the throwing implements to a new storage area. Then we had to weld the 56#ers and sand down some new cabers. But on the brightside, got about 2 hours in at the MMA gym.

Week 6-Monday
A)deadlift:225X5, 275X5, 305X3, 325X2
B)speed deads:265X3X8
C1)chins:BWX8X3...must rig up belt to add weight
C2)chest supported row:145X8X3
C3)GMs:215X8X3
D)stuff for rear delts and biceps
 
Tell me how the belt goes when you make it, I'm probably going to have to make one as well. I hate holding the weight between my legs.
 
LeiYunFat said:
Tell me how the belt goes when you make it, I'm probably going to have to make one as well. I hate holding the weight between my legs.
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Alright...I'll try it out tomorrow for ya'. Despite my ability to do aerial kicks, run with cabers, and etc...I cannot for hte life of me put a weight between my legs and get on the chin bar.
 
oh evo....Have someone put the dumbell between your ankles and cross your legs, so you create a little cradle.

OR, you could do it the easy way and use a dip belt or a chain around your waist. ;)
 
This isn't the program I gave you!?!?! Where are all the curls??? Squats? WTF, those work your legs!

I give up, you wannnna get huuuuuuuge, curl. Gawd.
 
mreik said:
This isn't the program I gave you!?!?! Where are all the curls??? Squats? WTF, those work your legs!

I give up, you wannnna get huuuuuuuge, curl. Gawd.
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lmao...my bicep genetics suck. I have flat, broad biceps. I haet you for having a high peak. Screw it...I'm just gonna squat and get a bigger ass.
 
Okay...used a belt. I took the squat belt and tightened up to keep a db at my midsection. It didn't have the same feel as a hanging chain, AJP. But it'll do.

Week 6-Tuesday
A)push press:155X6, 185X6, 205X3X5
B)db fly eccentric/press concentric:45sX12X3
C)inc db press:90sX11, 90sX10 (not bad for being prefatigued)
D)cheated db L-lateral raises:40sX10X3
E)skulls, db tricep extensions, side-lying external rotations for RCs
 
Hahhahaha, it's a pro/con relationship.

As you get shorter, all your lifts go up, because you're 'closer to the ground'. Pretty soon you're going to be the World's Strongest Leprichaun.
 
HAHAHA...i just pictured a little leprichaun trying to throw heavy things around.
 
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