Training For A Place At The Table

[Durrs]

Wednesday-
Core circuit:  15 minutes

Incline db key press/BB press:
60#'s x 10 slow/bb @ 95# x 5 fast x 5 sets

HS incline alternating 1-arm press:
2p x 10/10 x 5 sets

Rev grip cable press:
15 x 5

Incline db fly/db lat raise:
25#'s x 15/5#'s x burnout x 5 sets

Cable pushdown/face pull:
5 sets

Cable pushdown/box dip:
5 sets

Neck work/pushups:
5 sets

-been sick as a dog the last 3 days. I self diagnosed it as a zika virus/ebola/black plague sh!t that hit me pretty good. 

[Shoggoth]

If you're that sick dude you know the remedy is SKWAATS!!!

[Yan_Wei]

Hope you get better from whatever you're going through. Getting sick is terrible. 

[Durrs]

Thanks man. I agree being sick is the worst. Hopefully you and yours stay healthy this season whatever is going around is REALLY nasty! 

[Durrs]

Friday-
CGNG paused pulldowns:
1 minute rests-
180# x 100r/total

Kroc rows:
145# x 31/31

Meadows rows:
pause reps-
50# x 10 x 5/ea

2-arm cable curls:
pump

1-arm preacher:
30-40 sec tut/5 sets ea

Neck: heavy

Shrugs: light

operating at about 90% right now after being sick. Lost a few lbs as well so I was happy with the kroc rows today.
 

[Durrs]

Sunday-
Core warmup:
20 minute circuit

Standing strict db press:
2 minute rests-
40#'s-65#'s x 8
70#'s x 8, 8, 8, 8- HELL YA!

1 arm landmine z-press:
50# x 8 x 4

Db lat raise:
20 minute circuit

Tricep superset:
pushdowns/bw box dips no rest x pump

Rev grip cable press:
pump

[Durrs]

Tuesday-
Core warmup-
15 minute circuit

DO Axle DL:
293# x 3 x 5 sets
*no lockout on last rep last set
293# x 1 +3 second hold/ 15r total
I really wanted to get all 5 sets solid before moving up but I think I will anyway. All that matters here is I did better than last axle session.

Axle bw hangs:
60 sec tut achieved in 8:30 total

1-arm axle curls:
53# x 6/6 x 5 sets

neck: light

Triceps circuit: light ( gotta bring these up with my neck)

[Shoggoth]

Neck must be what 28-30" now?

[Durrs]

Shoulders down no flexing 19.2". We'll be there. It'll be time to celebrate then.

[Durrs]

Wednesday-
warmup- face pulls/pushdowns x 3 sets

Db incline press:
45#'s x 505 tempo x 5 sets to burnout

Db hex press:
50#'s x 10 x 5

Rev grip cable press:
6 sets

Incline hammer flys:
25#'s x 15 x 3
30#'s x 12 x 3

Db lat raise:
7.5#'s x 5 sets

HS 1-arm press:
 5 sets

face pulls/pushdowns:
5 sets/no rest

Neck/pushups:
5 sets no rest

Stair climber: 15 minutes

[MattM]

On November 29, 2016 at 5:16 PM, Shoggoth said:

Neck must be what 28-30" now?

With all this volume I'm sure the arms are probably that size too!!!

[Durrs]

19" machine guns right now. Work to be done there as well

[Durrs]

Friday-
WGPD:
2 set drop sets- 190#/90# pause reps x 8 sets

Meadows rows:
50# x 15 x 5

Bw pull-ups:
touch lower chest to bar- 4 x 4

Chest sup row:
5 sets

Preacher curls:
tut 1- arm db x 5 sets/ea

NG pull-ups/face pulls:
7 sets

4-way neck/HS shrugs:
5 sets

stair climber: 15 minutes

 

[Durrs]

Saturday-
Core warmup:
15 minute circuit-good sweat going

Standing db strict press:
2 minute rests
40#'s-65#'s x 8
70#'s x 8, 8
75#'s x 7.5, 6.5- goal progression is 8, 8  on these now

1-arm landmine z-press:
25# x 10/10
50# x 5/5 x 5
25# x 15/15

1-arm standing arnold press:
40,45,50 x 8, 8, 8

Lat raise circuit:
10 minutes

Tricep pushdowns/facepulls
5 sets

4-way neck:
 5 sets

 

[Durrs]

Sunday-
Leg curls/abductor machine: 
5 sets

Hack squat:
90 second rests
1 minute slow reps reg stance
close stance x burnout
7 sets/light weight
good little workout here

Db walking lunges:
20 yards probably- 70#'s x 5 sets

BTB pause shrugs:
smith machine
135 x 20
185 x 15
235 x 12
285 x 8 x 5
drops

Cable machine shrugs:
stack x 10 paused then burnout x 5 sets
stack x 50 x 2

4-way neck:
heavy

Stair climber: 10 minutes
 

[Durrs]

Tuesday-

2.5" Crusher:
111# x 11/11 x 4 sets

Blob work:
drags/holds- added time under tension 

Fgx hammer curls:
20#'s x 20 x 5

Thick grip trap bar shrugs:
145# x 15 x 10 sets

 

[Durrs]

Wednesday-
warmup:
core stuff/face pulls/ pushdowns

Incline db slow press:
45#'s x 5 x 5

Db hex press:
55#'s x 10 x 5

Incline machine 1-arm press:
10/10 x 5

Decline db key press/Incline hammer flys:
55#'s x 12 x 6/ 25#'s x 8 x 6

db lat raise:
30 x 3

Trap bar pause shrugs:
145# x 20 x 7

db shrugs:
50#'s x 50 x 2

Neck curls:
20# x 50 x 2-rest paused

 

[Durrs]

Friday
WGPD:
30 second rests-
120# x 8 x 8 paused

DB pause rows:
145# x 5 x 5

Bw pull-ups:
touch sternum to bar-
bw x 4 x 6

Meadows rows:
pause reps-
55# x 10 x 5

Rear delt fly/hammer curls:
facing incline bench-
25#'s x 10/10 x 5 sets

Preacher curls:
slow reps-
35# x 8 x 5/ea

4-way neck/HS Shrugs: 8 sets

Incline treadmill walk: 10 minutes

[Durrs]

Saturday-
Warmup- 
extra bacon pizza/chicken kickers/Dr Pepper

Db standing strict press:
2 minute rests-
40#'s-65#'s x 8
75#'s x 8, 7, 5, 3.5- died hard here. The 2 minute rests really caught up.

Landmine 1-arm z press:
up to 65# x 5/5 x 2

1-arm seated arnold press:
up to 40# x 8/8 x 3 sets

DB lat raise:
7.5#'s x 20 x 10 
paused every 10

Machine ohp/face pulls:
20/20 x 5 sets

4 way neck: 25 x 4 each way

Stair climber:
15 minutes

 

 

 

[Durrs]

Sunday-
warmup:
20 minute core circuit

Hack squat:
50 x 4 sets

Db lunges:
up to 100#'s x 6 each leg x 5 sets

Cable shrugs:
stack x paused reps to 100r/total

HS shrug machine:
up to 10p x 6 x 3 sets paused reps

4 way neck: light

Cable pushdowns:
200r/total

[Durrs]

Tuesday-
Warmup-
32kg kettle bell swings

Fgx farmers carries:
155# x 8 runs/2-3 minute rests
not sure of distance just took it to just before I would drop it. Close to 40 yards I think.
switched trap bar upside down so I used the high fixed fat bar handles and did 2 carries way further.

Zottman curls:
20#'s x 12 x 5 slow

[Durrs]

Warmup: face pulls/tricep pushdowns 100/200

Decline db key press:
40#'s x 15, 50#'s x 12, 60#'s x 10, 70#'s x 10
80#'s x 8 x 5

Incline hammer flys:
25#'s x 10 x 5

HS 1-arm press:
2p x 8/8 x 5 sets

Rev cable press:
pause reps- 90 x 15, 120 x 10, 150 x 7 x 5

1- arm incline press:
60# x 10/10 x 3

4-way neck/pushups: heavy/25 x 5 sets

Stair climber: 10 minutes

[MattM]

Loved seeing the fat grip farmers!

[Durrs]

Friday-
WG Pulldowns:
130# x 9 x 9- 30 second rests. 1st 4 sets paused then had to go regular.

DB Pause rows:
145# x 5/5 x 3
145# x 6/6 x 2

Bw pull-ups:
50r/total

Rear delt fly/hammer curl:
facing incline bench-
30#'s,35#'s, 40#'s x 10/10 x 2 sets at each weight

Ind handle pulldowns:
60# x 20 x 5

Ez curl standing:
pyramid up/down

face pulls: light

Neck: Heavy

 

[Durrs]

Saturday-
Warmup:
BX/SU Circuit x 20 minutes

Landmine z press:
up to 75# x 5/5
drop sets

Landmine lat raise:
5# x 10/10 x 5 sets- These are hard!

1-arm arnold's press:
45# x 8/8 x 5 sets

Lat raise:
db rack down from 45#'s-5#'s no rests

Tricep superset:
5 sets

Face pulls: 200

Stair climber:
15 minutes