Author Topic: Different Animal, Same Beast  (Read 27859 times)

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chrisbro1

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Re: Different Animal, Same Beast
« Reply #240 on: August 26, 2015, 06:59:49 pm »
0
Session
Day
Zercher Squats
2x5
Military Press
2x5
1 Arm DB Row
2x5
KB Swings
 30-70reps
Dragon Flags
1x5
1
7/20/15
275lbs (1 set)
185lbs
130lbs
26.4lbs
BW
2
7/21/15
275lbs (1 set)
185lbs
130lbs
36lbs
BW
3
7/22/15
275lbs
185lbs
130lbs
36lbs
BW
4
7/23/15
275lbs
185lbs
130lbs
36lbs
BW
5
7/25/15
275lbs
185lbs
130lbs
44lbs
BW
6
7/26/15
275lbs
185lbs
130lbs
44lbs
BW
7
7/27/15
275lbs
185lbs
130lbs
44lbs
BW
8
7/29/15
275lbs
185lbs
130lbs
44lbs
BW
9
7/30/15
295lbs
1x205lbs
1x195lbs
150lbs
44lbs
(ab rollouts)
10
7/31/15
295lbs
195lbs
150lbs
44lbs
BW
11
8/5/15
295lbs
195lbs
150lbs
44lbs
BW
12
8/6/15
295lbs
195lbs
150lbs
44lbs
BW
13
8/7/15
295lbs
195lbs
150lbs
44lbs
BW
14
8/8/15
295lbs
195lbs
150lbs
44lbs
BW
15
8/9/15
295x5
315x2
340*1
355x1
365x2
195x5
205x2
215x1
225x3
150lbs
44lbs
BW
16
8/11/15
315lbs
205lbs
150lbs
44lbs
BW
17
8/12/15
315lbs
205lbs
150lbs
44lbs
BW
18
8/14/15
315lbs
205lbs
150lbs
44lbs
BW
19
8/15/15
315lbs
205lbs
150lbs
44lbs
BW
20
8/16/15
315lbs
205lbs
150lbs
44lbs
BW
21
8/18/15
315lbs
205lbs
150lbs
37??lbs
BW
22
8/19/15
315lbs
205lbs
140lbs
77lbs
BW
23
8/20/15
275lbs
185lbs
130lbs
44lbs
BW
24
8/23/15
315lbs
205lbs
150lbs
44lbs
BW
25
8/24/15
315lbs
205lbs
150lbs
44lbs
BW
26
8/25/15
315lbs
365
205lbs
150lbs
N/A
BW (3)

My numbers for workout 24 may be off.  It was a real shit workout so I may have used lower weights.  I've done other movements as well but nothing structured.  Session 27 coming tonight and I may try CT Fletcher's "Tens"ion workout.  I wonder if my gym even has 20 10lb plates.

LBSS

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Re: Different Animal, Same Beast
« Reply #241 on: August 27, 2015, 03:57:58 pm »
0
that's weird about the weight classes, why would they use nonstandard ones?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

chrisbro1

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Re: Different Animal, Same Beast
« Reply #242 on: August 31, 2015, 09:05:16 pm »
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that's weird about the weight classes, why would they use nonstandard ones?

From my reading that's largely an IPF thing.  The 3-5 different federations I looked into that hold competitions in my area all have 100-110-125 classes.

chrisbro1

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Re: Different Animal, Same Beast
« Reply #243 on: August 31, 2015, 09:14:12 pm »
0
Session
Day
Zercher Squats
2x5
Military Press
2x5
1 Arm DB Row
2x5
KB Swings
 30-70reps
Dragon Flags
1x5
1
7/20/15
275lbs (1 set)
185lbs
130lbs
26.4lbs
BW
2
7/21/15
275lbs (1 set)
185lbs
130lbs
36lbs
BW
3
7/22/15
275lbs
185lbs
130lbs
36lbs
BW
4
7/23/15
275lbs
185lbs
130lbs
36lbs
BW
5
7/25/15
275lbs
185lbs
130lbs
44lbs
BW
6
7/26/15
275lbs
185lbs
130lbs
44lbs
BW
7
7/27/15
275lbs
185lbs
130lbs
44lbs
BW
8
7/29/15
275lbs
185lbs
130lbs
44lbs
BW
9
7/30/15
295lbs
1x205lbs
1x195lbs
150lbs
44lbs
(ab rollouts)
10
7/31/15
295lbs
195lbs
150lbs
44lbs
BW
11
8/5/15
295lbs
195lbs
150lbs
44lbs
BW
12
8/6/15
295lbs
195lbs
150lbs
44lbs
BW
13
8/7/15
295lbs
195lbs
150lbs
44lbs
BW
14
8/8/15
295lbs
195lbs
150lbs
44lbs
BW
15
8/9/15
295x5
315x2
340*1
355x1
365x2
195x5
205x2
215x1
225x3
150lbs
44lbs
BW
16
8/11/15
315lbs
205lbs
150lbs
44lbs
BW
17
8/12/15
315lbs
205lbs
150lbs
44lbs
BW
18
8/14/15
315lbs
205lbs
150lbs
44lbs
BW
19
8/15/15
315lbs
205lbs
150lbs
44lbs
BW
20
8/16/15
315lbs
205lbs
150lbs
44lbs
BW
21
8/18/15
315lbs
205lbs
150lbs
37??lbs
BW
22
8/19/15
315lbs
205lbs
140lbs
77lbs
BW
23
8/20/15
275lbs
185lbs
130lbs
44lbs
BW
24
8/23/15
315lbs
205lbs
150lbs
44lbs
BW
25
8/24/15
315lbs
205lbs
150lbs
44lbs
BW
26
8/25/15
315lbs
365
205lbs
150lbs
N/A
BW (3)
27
8/26/15
335lbs
215lbs
150lbs
N/A
Weighted situp 25lbs
28
8/29/15
275lbs
185lbs
130lbs
N/A
Hanging leg raises
29
8/30/15
275lbs
185lbs
135lbs
N/A
Weighted situps 40lbs

Saturday I also did CT's tension workout and Sunday did farmer's walk around the gym w/135lb dumbbells.  Decided to use workout 28-31 as a mini deload before ramping up over the final 8-9.

chrisbro1

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Re: Different Animal, Same Beast
« Reply #244 on: September 03, 2015, 03:42:49 am »
0
Chad Smith's Explosive Squat Training

Week
Box Jumps
Squats
Speed Squats
Paused Squats
Weighted Situps
1 - 8/22/15
6x3 20lb 18in box
3x135,225,275,315,365
1x405
5x4x275
3x5x225
15,12 x 25lb
2 - 8/31/15
2x2x25lb 18in box
 3x2x25lbs 24in
3x135,225,275,315,365,405,425
6x4x275
3x5x205
2x15x 25lb

Better session.  425 was a bit of a grind but managed it. Week 3's supposed to be 90% of my max, which would be a struggle with 450.  We'll see.  Bar moved much faster on the paused and speed squats this go round.

chrisbro1

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Re: Different Animal, Same Beast
« Reply #245 on: September 03, 2015, 03:47:35 am »
0

Session
Day
Zercher Squats
2x5
Military Press
2x5
1 Arm DB Row
2x5
KB Swings
 30-70reps
Dragon Flags
1x5
1
7/20/15
275lbs (1 set)
185lbs
130lbs
26.4lbs
BW
2
7/21/15
275lbs (1 set)
185lbs
130lbs
36lbs
BW
3
7/22/15
275lbs
185lbs
130lbs
36lbs
BW
4
7/23/15
275lbs
185lbs
130lbs
36lbs
BW
5
7/25/15
275lbs
185lbs
130lbs
44lbs
BW
6
7/26/15
275lbs
185lbs
130lbs
44lbs
BW
7
7/27/15
275lbs
185lbs
130lbs
44lbs
BW
8
7/29/15
275lbs
185lbs
130lbs
44lbs
BW
9
7/30/15
295lbs
1x205lbs
1x195lbs
150lbs
44lbs
(ab rollouts)
10
7/31/15
295lbs
195lbs
150lbs
44lbs
BW
11
8/5/15
295lbs
195lbs
150lbs
44lbs
BW
12
8/6/15
295lbs
195lbs
150lbs
44lbs
BW
13
8/7/15
295lbs
195lbs
150lbs
44lbs
BW
14
8/8/15
295lbs
195lbs
150lbs
44lbs
BW
15
8/9/15
295x5
315x2
340*1
355x1
365x2
195x5
205x2
215x1
225x3
150lbs
44lbs
BW
16
8/11/15
315lbs
205lbs
150lbs
44lbs
BW
17
8/12/15
315lbs
205lbs
150lbs
44lbs
BW
18
8/14/15
315lbs
205lbs
150lbs
44lbs
BW
19
8/15/15
315lbs
205lbs
150lbs
44lbs
BW
20
8/16/15
315lbs
205lbs
150lbs
44lbs
BW
21
8/18/15
315lbs
205lbs
150lbs
37??lbs
BW
22
8/19/15
315lbs
205lbs
140lbs
77lbs
BW
23
8/20/15
275lbs
185lbs
130lbs
44lbs
BW
24
8/23/15
315lbs
205lbs
150lbs
44lbs
BW
25
8/24/15
315lbs
205lbs
150lbs
44lbs
BW
26
8/25/15
315lbs
365
205lbs
150lbs
N/A
BW (3)
27
8/26/15
335lbs
215lbs
150lbs
44
Weighted situp 25lbs
28
8/29/15
275lbs
185lbs
130lbs
44
Hanging leg raises
29
8/30/15
275lbs
185lbs
135lbs
44
Weighted situps 40lbs
30
9/1/15
335lbs
5,2 x 215lbs
3x205lbs
150lbs
N/A
Weighted situps 45lbs
31
9/2/15
325lbs
205lbs
140lbs
44
BW

I also did VJB's intermediate plyo week 1.  I may play in a basketball league in a few weeks and need to get some explosiveness and reactivity back. Strained ab was decent enough to do dragon flags again tonight.  Glad to be nearing the end of these 40 workouts. 

chrisbro1

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Re: Different Animal, Same Beast
« Reply #246 on: September 22, 2015, 10:00:09 pm »
+2
Session
Day
Zercher Squats
2x5
Military Press
2x5
1 Arm DB Row
2x5
KB Swings
 30-70reps
Dragon Flags
1x5
1
7/20/15
275lbs (1 set)
185lbs
130lbs
26.4lbs
BW
2
7/21/15
275lbs (1 set)
185lbs
130lbs
36lbs
BW
3
7/22/15
275lbs
185lbs
130lbs
36lbs
BW
4
7/23/15
275lbs
185lbs
130lbs
36lbs
BW
5
7/25/15
275lbs
185lbs
130lbs
44lbs
BW
6
7/26/15
275lbs
185lbs
130lbs
44lbs
BW
7
7/27/15
275lbs
185lbs
130lbs
44lbs
BW
8
7/29/15
275lbs
185lbs
130lbs
44lbs
BW
9
7/30/15
295lbs
1x205lbs
1x195lbs
150lbs
44lbs
(ab rollouts)
10
7/31/15
295lbs
195lbs
150lbs
44lbs
BW
11
8/5/15
295lbs
195lbs
150lbs
44lbs
BW
12
8/6/15
295lbs
195lbs
150lbs
44lbs
BW
13
8/7/15
295lbs
195lbs
150lbs
44lbs
BW
14
8/8/15
295lbs
195lbs
150lbs
44lbs
BW
15
8/9/15
295x5
315x2
340*1
355x1
365x2
195x5
205x2
215x1
225x3
150lbs
44lbs
BW
16
8/11/15
315lbs
205lbs
150lbs
44lbs
BW
17
8/12/15
315lbs
205lbs
150lbs
44lbs
BW
18
8/14/15
315lbs
205lbs
150lbs
44lbs
BW
19
8/15/15
315lbs
205lbs
150lbs
44lbs
BW
20
8/16/15
315lbs
205lbs
150lbs
44lbs
BW
21
8/18/15
315lbs
205lbs
150lbs
37??lbs
BW
22
8/19/15
315lbs
205lbs
140lbs
77lbs
BW
23
8/20/15
275lbs
185lbs
130lbs
44lbs
BW
24
8/23/15
315lbs
205lbs
150lbs
44lbs
BW
25
8/24/15
315lbs
205lbs
150lbs
44lbs
BW
26
8/25/15
315lbs
365
205lbs
150lbs
N/A
BW (3)
27
8/26/15
335lbs
215lbs
150lbs
44
Weighted situp 25lbs
28
8/29/15
275lbs
185lbs
130lbs
44
Hanging leg raises
29
8/30/15
275lbs
185lbs
135lbs
44
Weighted situps 40lbs
30
9/1/15
335lbs
5,2 x 215lbs
3x205lbs
150lbs
N/A
Weighted situps 45lbs
31
9/2/15
325lbs
205lbs
140lbs
44
BW
32
9/17/15
295lbs
185lbs
135lbs
44
BW
33
9/21/15
300lbs
190lbs
140lbs
44
BW

Nearly 3 weeks since the last update.  I've done other non 40 workout plan workouts since then but can't recall the particulars.  Took some time off coinciding with a vacation and general fatigue. Since I've started back the last week or so I;'ve been more focused on getting the cardio back. I'll finish out the 40 days but it's not a high priority at the moment.