Song rules.
BENCH DAY
Band Pull Aparts:
I, T, Y for 3 sets of 20
Static Stretching
Bench Press: Done with a pause on the chest, explosive movement up.
Bar x 15
Bar x 15
95 x 10
95 x 10
135 x 10
135 x 10
155 x 10
185 x 5
Overhead Press:
Bar x 10
65 x 10
95 x 10
95 x 10
95 x 10
DB Row:
65 x 10
105 x 10
120 x 10
DB Bench:
55 x 10
65 x 10
75 x 10
Pullups:
10
+25 x 10
+25 x 8
10
ASSISTANCE DAY
Cook Brothers Crew wanted to lift. So we did.
Shrugs:
135 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Safety-Squat Bar Lunges:
95 x 8 each
95 x 8
95 x 8
Gripper:
2 plates & 2 Quarters x 20 + 20s hold
2 plates & 2 Quarters x 20 + 20s hold
2 plates & 2 Quarters x 20 + 20s hold
DB Cleans:
20 x 10
20 x 10
25 x 10
Lateral Raises:
25 x 10
25 x 10
Neck Harness:
45 x 10
45 x 10
45 x 10
Roman Chair Abs: On the GHR
10
10
10
Standing DB Press: Palms in
35 x 10
45 x 10
55 x 6
SQUAT DAY
Foam Roll / Dynamic Stretching with Bands
Cambered Bar Low Box Squat: Pause on the box.
45 x 10
45 x 10
95 x 10
135 x 10
225 x 3
225 x 3
Deadlift: Conventional
135 x 10
225 x 10
275 x 10
At this point we shot the shit with Chuck V. for 10 minutes or so. Because whenever I can talk to a World Record holder, I can. We discussed how he is either going to remain at the top or give up the sport, because middling about isn't worth it to him anymore. We also discussed him doing BJJ/MMA at our gym when he's done powerlifting, as he said he'd like to pick up a few things. Super nice guy. Blows my mind that he gives us nerds the time of day.
Downside, my legs got cold and tight.
365 x 1
405 x1
Belt Squat:
2 Plates x 10
2 Plates & 2 Quarters x 10
4 Plates x 10
4 Plates & 2 Quarters x 3
GHR:
10, 10, 10
Neck Harness:
35 x 30 + 15s Hold
35 x 30 + 15s Hold
35 x 30 + 15s Hold
Gripper:
2 Plates & 2 Quarters x 20
2 Plates & 2 Quarters x 20
2 Plates & 2 Quarters x 20
Ohio Combat Sports Academy
Day 1
Today was the first day at the new school.
Had a solid BJJ class followed by Lou Demas and his two beast sons teaching us solid wrestling technique.
Followed that with Prowler pushes (40 yards, 5 trips with 2 plates), Prowler Plyo Pushes (Push with your hands, like a bench, 10 pushes with 2 plates, 4 trips).
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