My Log

[MAD9692]

Squat
250*5
285*5
325*12
225 5*10

50 abmat situps
1*10 pullups
120 reps neck harness w/ 10lbs. (first time trying using a neck harness)

I write it as sets * reps. So 5*10 is 5 sets of 10 reps.

[MAD9692]

Bench
185*5
210*5
240*7

Superset
Bench 5*10 @185
D-Shrugs 5*20 @85

Yoke work
Shrugs (Straps)
315*10
405*5
455 3*5 I did a drop set on the last set no rest between sets
405*5
315*10
225*20
135*30

Pullups
3*6

Neck Harness *100 w/ 10lbs
I have been doing 2-300 reps of these every day.
This thing works.

[MAD9692]

Monday

Press
125*3
140*3
155*6 (I'm not sure what happened. I was expecting double)


Superset (2 minute rests between sets)
weighted dips 5*10 w/25lbs
chinups 5*6

Superset
Roman chair situps 3*15
neck harness 3*25 (25lbs)

I didnt eat enough today or yesterday.

[MAD9692]

Tuesday

Deadlift
300*3
340*3
385 *8
I let go of the bar, caught my breath, and pulled one more to make it 9.

Deadlift
225*10
245*10
250 3*10
I use a double overhand grip with these and my grip problems seem to be fixed.

Hanging leg raises
3*15

Neck Harness 100 reps w/ 25lbs

I ate better today

[MAD9692]

Thursday
B/W 202.5lbs

Bench
195*3
225*3
255*5
255*4 (I thought I could do better the second time. I was wrong)

1 * Superset
Bench 185*10
D-Row 90*10

4 * Supersets
Bench 195*10
D-Row 95*10

In and out of the gym in less than 40 minutes.

[MAD9692]

Friday
B/W 203.8

Squat
265*3
305*3
340*5

225*10
245*10
265*10
285*10
305*10 (last 3 were hard)

[MAD9692]

Sunday
B/W 205

Press
130*5
150*3
165*4

Other than my DL, my lifts arent really going anywere, in some cases they are going down. I look and feel alot better, which I attribute to all the assistance work I've neglected over the past year.

[MAD9692]

Monday
B/W 204.8
Smolov

Squat
265 4*9

Press
125 4*9

Neck Harness
25lbs *200

[MAD9692]

Wednesday
Smolov Day 2
B/W 206

Squat
285 5x7

Press
132 5x7

Neck Harness
25lbs x 100

Everything went smoothly. Lifts were quick and explosive.
I think I was going to deep in my squats.
Lower back is still sore from last week.

[MAD9692]

Friday
B/W 206
Smolov Day 3

Squat
300 7x5
Press
140 7x5

Neck Harness
25lbs * 120

I was hungover all day so I trained pretty late at night.
The first few sets of squats were fast and easy and I only used around 2 minute breaks for the first few sets. At the fifth set things got really hard. 6 and 7 were pretty tough. This was a long ass, one hour and 45 minute workout.

[MAD9692]

Saturday
B/W 205
Smolov Day 4

Squat
320 10x3

Press
150 10x3

Neck Harness
25lbs x 60

The squats were Fucking brutal. It felt like I had no bounce out of the hole and that I was definetly going too deep. I had less than 15 hours rest since yesterdays workout and I definetly should have ate a lot more. The press wasnt hard. It took 2 hours to complete.

[MAD9692]

Monday
B/W 203
Smolov Day 5

Squat
285 4x9

Press
143 4x9

Neck Harness
25lbs x 100

I got my knee sleeves and wrist wraps from EFTS. What a difference. Althought the squat weights were relatively light, I had perfect form with a nice rebound on every squat. I performed each set of 9 explosively and quickly.
The Press was a lot more difficult, but I got them all done.
I have a cold, but I trained anyway.

[MAD9692]

Wednesday
Smolov Day 6
B/W 205

Squat
302 5x7

Press
152 5x7 (missed the last rep of the 4th set)

Squats felt easy. It didnt feel difficult until the 5th (last) set. I didnt really take any breathing breaks between reps, I just motored through all 7 reps.
The press felt hard, but I only think it gets hard because by the time I get to them I've already been doing squats for 45 minutes.

[MAD9692]

Friday
B/W 206
Smolov Day 7

Squat
320 7x5

Protein shake

Press
160 7x5

Neck Harness
25lbs x200 (broken sets throughout the press training)

I have a slight flu so I knew training was going to suck balls. I toughed it out. 2 hour workout.
Squat weight felt a lot easier than last week.

[MAD9692]

Saturday
B/W 206
Smolov Day 8

Squat
340 10x3

Press
170 5x3 and then 5x1 (1 rep on the minute for 5 minutes)

Neck Harness (superset w/ press)
25lbs 8x40

The squat was alot easier than last weeks 10x3 with 305. The rebound out of the hole was shitty, but I am going to attribute this to just being tired of squatting all week. I had to cut the press short due to family matters. I could have definetly got all ten sets of 3, but instead opted to do 5 sets of 3 and then 5 sets of 1 on the minute for 5 minutes. This was by far the most amount of neck work I have doe in one sitting. Time for some Brisket and Beers.

[MAD9692]

Monday
B/W 206.2
Smolov day 9

Squat
285 4x9

wasnt too bad, I had a hectic day at work so this was all I could fit in.

[MAD9692]

Thursday
B/W 204
Smolov day 10

Squat
315 5x7

Press
162 3x3

Neck harness
25lbs x 100

Hectic work week. I had to miss a day of training. Presses have been affected.

[MAD9692]

Friday
B/W 201.8
Smolov Day 11

Squat
330 7x5

Press
170x2

Neck harness
25lbs x 200

[MAD9692]

Sunday 4/3
B/W 202.2
Smolov day 12 (last day of base mesocycle)

Squat
350 10x3

Neck Harness
50lbs 4x10

The first 5 sets were quick and explosive, the last 5 weren't to bad at all. Since this was the last day, I think I'll test my new 1RM on Thurs or Friday. Time for some steaks and beer.

[MAD9692]

Mon 4/5
B/W 203

Press
153x8
165x1
170x1
175x1
185x1

Weighted Dips & Neck Harness Superset
Dips 3x5 *45lbs
Neck 3x50 *35lbs

I am just fucking around until Friday. I'll probably do some chinups tommorrow and then completetly rest on Wed & Thurs.

[MAD9692]

Thursday 4/8
B/W 202.8
Smolov Test Day

Squat
135x5
185x3
225x1
275x1
315x1
365x1 (no belt)
405x1 PR (belt)
425x fail
415x1 PR
425x fail

Press
135x1
165x1
190x fail
185x1
190x fail

Deadlift
315x1
405x1
440x fail
475x 1 (straps) (PR)

A 30lb PR squat with a B/W reduction. I'll take it :). If I treated this like a meet I should have inhaled tons of food yesterday and today. I probably would have an extra 10lbs on my squat if I did. But since its not and I just had an online consultation with JP last week, I am leaner and I am following his nutritional directions to the tee. I'm not sure why I failed w/ 425. 415 was hard, but not that hard and both 425 reps started to go up, but I couldnt lock it out. Oh well. Since I havent done any pulling in a month, my grip (which always sucks) has gone to shit. So I used straps. Fuck you if you think there is something wrong with this.

[MAD9692]

Friday 4/9
B/W 201.6

Front Squat
285x1 PR (10lbs)
295 x fail (failed twice)
245x3
255x3
260x3

Weighted Dips
70lbs 4x5

Neck Harness
35lbs 4x50

Pullups x 8 reps

[MAD9692]

Monday 4/12
B/W 203
Back to the SS Beginner Template.

Squat
365 3x5

Weighted Dips
75 3x5

PC
225 x 3 (PR)
205 3x3

Neck
35lbs X 150

First time doing power cleans in a few months. My previous 1rm was 225lbs, (@a B/W of 215lbs) and today I nailed it for 3 reps. For some reason my calves immediately started cramping so I dropped the weight. Unfortunately I couldnt do the last set because of the cramping.
I am starting the basic SS template over again for the rest of the month.

[MAD9692]

Wed 4/14
B/W 203.6

Squat
385x5 (PR) (Previous 1RM)
385x2
370x3

Press
165 3x5

Deadlift
415x5 (PR)

Neck
35lbs 1x100

I jumped the gun a bit and tried 385 for 3 sets of 5. Obviously I failed, but I did get 385 for 5 reps. One month ago today this was my 1RM. Crazy. I'm pretty fucking happy with it, even if it fucked up the rest of my squats for the day. I also have a 10lb PR on my deads, so I'm happy with this as well. My gut is also now gone. Thanks JP.

[justinbass]

Congrats on the PRs.

Why didn't you do 3 x 5 x 370 for the squats?

[Paul Sousa]

Looking back in your log it seems like you were going too heavy on your squats with 5/3/1. Your previous 1rm prior to the Smolov cycle was 385, but the weight on your 5's week (first post) would be based on a ~425lb 1rm. Just wondering if that could have been part of the problem you had with the program?

And awesome work on the Smolov, that program looks brutal.

[MAD9692]

I based my 5/3/1 squat 1RM on 350x5.
I thought the program was great, but for whatever reason it didnt really work for me.
Smolov base mesocycle wasnt as bad as I thought it would be. The problem I had was figuring out where/how to program the other lifts.

[MAD9692]

Fri 4/16
B/W 204.8

Squat
370 3x5

Dips
80lbs 2x5 & 1x3

Barbell Rows
225lbs 4x8

Neck harness (superset w/ Rows)
4x50

My form was fucked up on 2 reps of my squats and my knee is a little fucked up right now. I did rows instead of cleans because my knee was bothering me.

[MAD9692]

Why didn't you do 3 x 5 x 370 for the squats?

Cause I am an asshole. Last year when I weighed a fat 220 my max 3x5 was with 375. I was feeling pretty good but for some reason I thought I could beat it.

[MAD9692]

Sun 4/18
B/W 204.4

Squat
375x3
375x3
375x2

Press
170x3
170x4
170x2

Deadlift
425x2

Neck
50lbs 4x25

I wasnt supposed to train until tommorrow, but I was bored and I felt like training. Unfortunately my lifts didnt match my enthusiasm.

[MAD9692]

Tues 4/20
B/W 203.8

Squat
330x5
330x5
330x15 (Painful)

Weighted Dips
45x5
45x5
45x14

B-Rows
205 3x10

[zepled37]

Good lifts.

[JayvH]

Tues 4/20
Squat
330x5
330x5
330x15 (Painful)

A big deload I must say and not really SS with 15 reps, I might say. Do you do GOMAD on your new SS-attempt?

[MAD9692]

Fri 4/22
B/W 205.8

Squat
375x5
335x10

Press
170x4
135x13 Rp+1 RP+1 (PR) I used 15 second rest pauses and was able to manage 1 extra rep after each pause.

Deadlift
425x3 (PR)

I'm feeeling a little bit over trained so I took an extra day off. I am going to take the weekend off as well. Im playing around with some DC type training w/ the basic lifts.

[MAD9692]

A big deload I must say and not really SS with 15 reps, I might say. Do you do GOMAD on your new SS-attempt?

My goal was to ramp up to the same weights that I was up to when I finished my linear progression at a B/W of 220lbs. Except for my pressing I broke my PR's and now I'm playing around with additional reps. If I had the time, I would move onto TM, but with 2 kids I cant really train for more than an hour without all hell breaking lose.
In regards to GOMAD, I recently had a body recomposition consultation with John Shaeffer and I am passed GOMAD.

[MAD9692]

Sun 4/25
B/W 204.4

Press
170x5
1702x3

Deadlift
430x4 (I could'nt lock out the 5th rep)
365x10

Yoke Work
Hang clean (Superset w/ Neck)
135 4x6

Neck Harness
40lbs 4x25

My schedule is going to be outta wack for the next 2 weeks. I'll train when I can.

[MAD9692]

Sat 5/1

Squat
335 5x5

Press
145 5x5

PC
185 5x3

Neck Harness
40lbs 15x25 (super setted throughout the workout)

I've been in the hospital all week and I have been eating like shit. Cookies, donuts and mexican food. I felt weak, as expected.

[MAD9692]

Mon 5/3
B/W 20.6

Squat
245 2x5

Dips
45x5
55x5
65x5
80x4

Deadlift
385x10

Neck Harness
50lbs 7x25

[MAD9692]

Wed 5/5
B/W 208

TM - Intensity

Squat
365x7

Press
172x3

Chins
10,9,7

Neck
50lbs 4x30

Still ramping back up

[MAD9692]

Mon 5/10
B/W 203.5

Squat
340 5x5

Bench Press
225 5x5 (damn I suck)

Power Cleans
195 5x3

Neck
50 10x25

So after a whirl wind past 2 weeks I think I'll be set for the next 4-6 weeks without any interruptions. (i think is the key term) I'm currently staying up north with my family and I have access to a good gym with real squat racks, benches etc. Its almost like an old school black iron gym. (almost). This was my first time benching ina few months and I plan to get my numbers back up asap.

[MAD9692]

Wed 5/12
B/W 204

Sled drags
2x100 Yards 70lbs (on the beach)hard as fuck
6x200 Yards 35lbs (on the beach)hard as fuck

Squat
405x1

Press
185x1

Deadlift
405x7

Hang cleans
135x6
155x6
175x3

Neck Harness (supersetted w/ cleans)
35lbs 3x50

I got completely shit faced on Monday night and spent the day in bed on Tuesday. I only managed to eat dinner. Good Times.
First time I ever did sled drags. I just bought a Spuds sled from SC Barbell. Great product for a good price. I did these on the beach on soft sand and they were hard as all hell. I liked this.I figured this would entertain me whil I walk my dog. I plan on doing these in the morning a few days a week. I was so exhausted afterwards but psyched at the same time so I decided to go to the gym and fuck around. No rhyme or reason to my lifting today. I just lifted cause I enjoy it. Fun.

[MAD9692]

Thursday 5/13
B/W 201.5

Bench
235 3x5
185x12

Dumbell Bench
80x5
90x5
100x6

Press
135x10

Power Shrugs
405x5

After the third set of Benching my shoulders started aching so I did some dumbell benching. I felt really, really tired today. On a good note my yoke feels really sore.

[Bahadur]

Nice log.
Was wondering what kind of results your are seeing with the neck harness? Does it increase the yoke, as I've heard that it does? Thinking about investing in one...

[MAD9692]

Nice log.
Was wondering what kind of results your are seeing with the neck harness? Does it increase the yoke, as I've heard that it does? Thinking about investing in one...

Thanks. My trainings been a little out whack as of late, but I'm still getting things done.
My neck size definetly increased as did my neck strength. This has definetly been one of my best purchases and I wish I picked one of these up 10 years ago. Be careful and dont be all cheap and buy a piece of shit. I suggest you get a Spuds neck harness directly from SC barbell or EFTS. It's very comfortable and durable.

[Bahadur]

Will have to pick up one of those.
I assume the Power Shrugs also had a lot to do with buidling a massive 'yoke'.

Also, read your testimonial re: a Greyskull consultation. I'm thinking I might have to give that a go. I'm in a similar position in that I'm a guy in my mid-30's; last run through SS increased by lifts, but also forced my wife to buy new pants....for my increasing waist size.
Plus, I think our goals are similar. I'm never gonna be in a powerlifting contest, nor on the cover of Men's Health (who the fuck would want to, anyways?).

[MAD9692]

Will have to pick up one of those.
I assume the Power Shrugs also had a lot to do with buidling a massive 'yoke'.

They probably would if I did them enough. They definetly help my cleans for some reason.


Also, read your testimonial re: a Greyskull consultation. I'm thinking I might have to give that a go. I'm never gonna be in a powerlifting contest, nor on the cover of Men's Health (who the fuck would want to, anyways?).

The JP consult was definetly worth the money.For some reason alot of people think you have to become fat to follow Rips programs, the truth is you just have to be mindful of what you eat and when.

[MAD9692]

Sat 5/15
B/W 201

Squat
405x2 (PR)
405x1

Bench
245x5
265x2
185x15

PC
185x1
205x1
225xfail

Sled
70lbs 15 x100 yrds (on grass)

[MAD9692]

Mon 5/17
B/W 202

Squat
345x5
345x5
345x10

Lower Back Extensions
3x15

Neck harness (superset)
50lbs 3x35 (painful)

Weighted Situps (slant board)
25lbs 3x10

Neck harness (superset)
50lbs 3x25 (a little less painful)

I had my 2nd consult with captain handsome today. JP set me up with a new training schedule to accomodate my lack of time due to kids and a heavy work schedule. I also had to made some small tweaks in my diet to be a little better prepared for a beach vacation mid summer. The small changes should allow me to continue hitting PR's. JP knows his shit.

[MAD9692]

Tues 5/18
B/W 201.5

Bench
245 5x5

Incline Dumbell Bench
75x15
75x10
75x7

Pullups
7,6,6

I havent done Incline Dumbells in a while and I was weak as fuck.
I expect this to change quickly.

[Johnny Pain]

JP knows his shit.

You're too kind.

[MAD9692]

Thurs 5/20
B/W 200.5

Squat

405x2
405x2
405x1

DL
435x2
405x3

Shitty day I guess. I wanted to squat 405x5 but I failed. I didnt eat as well as I should have today and I think this affected my lifts. I'll get it next week.

[kittenSmash]

You've definitely made some good gains MAD, 2X2 with your previous PR is nothing to be dissappointed about, great job. I'm going to have to give that sexual tyrannasoarres (who the hell knows how to spell that?) a call when I go intermediate. I take it the yoke's looking pretty badass?

[MAD9692]

You've definitely made some good gains MAD, 2X2 with your previous PR is nothing to be dissappointed about, great job. I'm going to have to give that sexual tyrannasoarres (who the hell knows how to spell that?) a call when I go intermediate. I take it the yoke's looking pretty badass?

Thanks Hoss. I blame yesterday on being busy and not eating as much as I should have. I’m still pissed about it.
Anyway, I check out your training log regularly; fucking impressive work dude. I made it up to 375 for 3 sets of 5 before my linear progression ended. Good to see you smashing that number.

[MAD9692]

Fri 4/21
B/W 201.5

Bench
265x4

Press
170x3
155x5

Chinups
10,8,6

Neck Harness
50lbs 5x25

Grinding them out. The guido that spotted started touching the bar on reps 3-5. This pissed me off so I didnt count the last rep.

[MAD9692]

Sat 5/22
B/W 201.5

Power Clean & Press (For time)
185 x 30


Since I couldnt drag the sled I decided to do this for some conditioning. Sets were broken up with all sorts of different reps ranging from 5-1. Rest periods were no longer than the walk to the water fountain. I forgot to set the timer.

[kittenSmash]

Thanks for the kind words. That conditioning sounds pretty brutal, kind of like a the cf wod except for a strong person, haha. I might have to try it when I can clean again.

[MAD9692]

Mon 5/24

Squat
350x5
350x5
350x8

PC
205 3x3

Neck Harness
50lbs 3x25 (super set w/ cleans)

I took my lab on an hour and a half walk/swim at the beach before I lifted.
Good Times.

[MAD9692]

Wed 5/26

Bench
250 x 5,5,4,4,4

Incline Dumbell
80 x 12,10,7

[MAD9692]

Thurs 5/27
B/W 203.5

Squat
425 x 1 (10lb PR)

Deficit Deadlift (off 6' in box)
225x5
275x5
315x5
365x3

Hang Cleans
135 3x10

Neck Harness (super set w/ Hang cleans)
60lbs 3x12

First time doing deficit pulls. Stuffing myself in between the bar was hard catching my breath was harder.

[MAD9692]

Fri 5/28
B/W 203.5

Bench
275x1 (couldnt lock out the 2nd rep)

Press
160x7

Dips
20,15,10

Neck Harness (super set w/dips)
50lbs x 50,30,25

[MAD9692]

Sat 5/29

Sled
70lbs 10x100yrds (grass)

Recovery day.

[MAD9692]

Tue 6/1
B/W 205

Squat
355x5
355x5
355x10

Hyper extensions 3x15

Weighted situps on slant board
25lbs 8,6,6 (behind the neck)

Neck Harness
50lbs 5x30

Last 3 reps of squats were UGLY. I Just wanted to make sure I hit 10, so I said fuck it. Pain.

[Johnny Pain]

Squat
355x5
355x5
355x10

Last 3 reps of squats were UGLY. I Just wanted to make sure I hit 10, so I said fuck it. Pain.

Good work here. That's what it should look like. Don't let those get TOO ugly though, leave some in the tank.

Nice to see the neck work getting heavier with more volume too. Let's see 4 x 50 with that 50lbs and I promise you'll need to buy new button downs. No more "stack of dimes" for Dan.

[MAD9692]

Good work here. That's what it should look like. Don't let those get TOO ugly though, leave some in the tank.

Thanks. I dont know what's going on, but my form feels off lately. Lack of bounce out of the hole. I'm hoping all this gets sorted out on the 26th. See you then.

[Johnny Pain]

We'll fix that up no problem.

[MAD9692]

Wed 6/2
B/W 206 (Memorial day weekend bloat)

Bench
255x 5,5,5,5

Incline D-Bell
85 x 8,8,6

Neck Harness
50lbs 4x50 (Painful) (motivated by JP)

I didnt do the last set of bench because the dude I kept asking to spot me was clearly getting annoyed. Faggot. Anyway, I started wearing a belt while I bench because my lower back kept cramping up. The belt makes everything feel tighter. I must look like a reall pussy benching with a belt and only having 255 loaded.

[MAD9692]

Fri 6/4
B/W 205

Deadlift
455x1 (PR without straps)
465x2 (PR) (No straps)

Press
175x1
190x1 (PR) (5lbs)
195x1 (PR) (10lbs)

Got to love hangover PR's. The second rep of 465 got ugly, but I stuck with it. I havent been able to break the 185lb mark on the press for quite awhile. I went for 200lbs but I couldnt lock it out.

[MAD9692]

Mon 6/7
B/W 205 (Due to a weekend of excessive drinking)

Squat
360x5
360x5
360x7

LBE 4x20

In and out of the gym in less than 40 minutes.
Squats felt suprisingly hard.

[MAD9692]

Tues 6/8
B/W 207 (beer bloat)

Bench
260 5x5

Incline Dumbell
90x 8,5,4

Neck Harness
50lbs 3x50

Bench felt solid. I'm glad I had a spotter because I missed the right pin when I racked the last set. I continue to increase the weight and incline on the bench every week. I think this is why i'm hitting PR's on my press.
I feel and look like a dumpling. 2 weeks of beer binging and mexican food is catching up to me. Right now I don't give a shit. When I'm able to follow JP's diet, the fat comes off pretty damn quickly.

[Johnny Pain]

I feel and look like a dumpling. 2 weeks of beer binging and mexican food is catching up to me. Right now I don't give a shit. When I'm able to follow JP's diet, the fat comes off pretty damn quickly.

this is actually a good thing, believe it or not. Adaptation is awesome, but it can be a bitch at times if you adapt to things that you don't want to adapt to, like diets.

Being a bit more dumpling like for a while and nailing PR's is a crucial part of progress in my opinion. Staying in an acceptable range and shifting focus from looking lean to uninhibitedly enjoying family and social events is important for quality of life as well. This is why many bodybuilders (particularly the natural variety anecdotally speaking) are some of the most socially awkward individuals.

Keep killing the PR's Dan, I'm impressed with the strength gains you've made. When you want to clean your abs with a Q Tip again, you know exactly how to do it, because you've done it already.

[MAD9692]

Being a bit more dumpling like for a while and nailing PR's is a crucial part of progress in my opinion. .

This is true, however I was nailing PR's when I was able to follow your diet. I'm learning that if my programming is right and I eat enough to recover, I'll make strength gains. If/when I am able to dial into the macros (the shit you taught me) I can continue to make strength gains, eat enough to recover, and lose BF.


Keep killing the PR's Dan, I'm impressed with the strength gains you've made.

Thanks dude. The "kid" friendly program you set me up with has me in and out of the gym within 45 minutes and my goal of 200/300/400/500 is right around the corner.

[MAD9692]

Thurs 6/10
B/W 206

Squat
405x3 (PR)

I keep wanting to hit a 5RM and I keep coming up short.
Maybe next week I'll get it for 4.

[MAD9692]

Fri
B/W 204.5

Bench
275x3 (PR)

Press
165x5

[MAD9692]

Tues 6/15

Squat
365x5
365x5
365x6
365x6

Roman Chair Situps
3x15

Neck Harness
50lbs 4x50

PVC pipe rolling - 10 minutes

Sled Drags
2 Plates - 2x100meters
3 Plates - 2x80 meters
4 Plates - 2x70 meters

Its brutally hot in the south right now, which makes my garage an inferno.
I felt winded immediately.

[JAM]

Its brutally hot in the south right now, which makes my garage an inferno.
I felt winded immediately.

Tell me about it. I'm in South Carolina, 95 degrees 95% humidity. 100% sucks.

[MAD9692]

Wed 6/17

10.5 New Castle summer ales.

Sandbaged the last one.
Pathetic, I know.

[MAD9692]

Mon 6/28
B/W 205

Squat
370x5
370x5
370x4

Neck harness
50lbs 3x60

I recieved a pretty huge promotion at work 2 weeks ago...and I've been traveling (and celebrating :) )for work ever since. I havent really trained too much for the past 2 weeks and I barely made it to JP's squat seminar. Greyskull and the crew are pretty awesome and it was some money well spent. Good to be back.

[MAD9692]

Tues 4/29
B/W 207

Bench
280x2

Press
165x6

Neck Harness
50lbs 1x100

[MAD9692]

Thurs 7/1
B/W 208

Squat
300 4x9

I felt like shit today. I'm not sure why.

[MAD9692]

Fri 7/2
B/W 207

Bench
200 4x9

Neck Harness
50lbs 1x150 I stopped 3 times for 3-4 for gulps of air. Its hard to breathe doing these for high reps.

[MAD9692]

Tues 7/6
B/W 207

Squat
340 6x2

[MAD9692]

Wed 7/7
B/W 206

Bench
255 8x3

Neck Harness

[MAD9692]

Thurs 7/8
B/W 206

DL
405x1
455x1
475x1 (PR)
495x1 (PR)

5 plates DL. Long term goal accomplished.

[MAD9692]

Fri 7/9
B/W 205

Press
135x1
165x1
185x1
200x1 (PR)

Press starts
205 2x3

200lb Press. Another long term goal accomplished. Cleaned each rep for some additional conditioning.

[kittenSmash]

Damn MAD, good pull. And you're only 5lbs from a BW press! Strong work man.

[MAD9692]

Wed 7/14
B/W 204

Sled Work (lunch time workout)
1 plate - forward, 40 yards
1 plate - backward, 40 yards
2 plates - forward, 40 yards
2 plates - backward, 40 yards
3 plates - forward, 40 yards
3 plates - backward, 40 yards
4 plates - forward, 40 yards
4 plates - backward, 40 yards
3 plates - forward, 40 yards
3 plates - backward, 40 yards
2 plates - forward, 40 yards
2 plates - backward, 40 yards
1 plate - forward, 40 yards
1 plate - backward, 40 yards

I'm feeling a little burned out from work and grinding out the same lifts all the time, so I am going to try and mix things up slightly for the next week or two. I need some spring back in my legs.

Evening Training

DL (my legs were fried from the sled drags)
405x1
455x1

Press
135x5
155x5
175x5
135x15 (PR)



Damn MAD, good pull. And you're only 5lbs from a BW press! Strong work man.

Thanks Hoss. New goals need to be set....and then smashed.

[MAD9692]

Thurs 7/15
B/W 204

Push Press
135x3
155x3
185x3
205x3
225x3
205x3
185x3
135x3

LBE's
4x20

Hanging leg raise
3x20

Neck Harness (Standing up. It's harder this way)
25lbs 4x50

PVC pipe rolling.

I'm just fucking around today.

[MAD9692]

So a few months ago I received a promotion at work. More money, prestige and unfortunately travel. So I’ve been on the road for the better part of the last 3 months. I haven’t been able to barbell train at all, and I’ve tried my best to keep busy by doing large amounts of pushups and situps in my hotel room. If the hotel had dumbbells I usually did large volumes of 1 handed snatches. This was done just because I like to lift and I had to make do with what I had available. I’m back now, with little to no travel ahead of me for the next few months. I came back last week weighing in at 190lbs. It really looks like all I lost was fat and strength. Aesthetically, this is probably the best I’ve ever looked. However, I feel like a skinny weakling. So back to SS I go….and from there TM…and from there JP’s training setup that he hooked me up with a few months ago. Because I’m so weak, I’m going to just eat lots of quality food, whey protein and drink tons of milk. I won’t be eating pizza and ice cream however. The consult I had w/ JP a few months ago stripped away fat and bloat ridiculously quickly, so I’m not concerned with any fat I accumulate now. I can get rid of it no problem.

Previous Bests
Squat 425 1RM
Deadlift 495 1RM
Press 200 1RM
Bench 260 5x5
Cleans 225 x3

Starting from Scratch
9/19
B/W 191

Squat
275 3x5

Press
135 3x5

Deadlift
315x5

[MAD9692]

9/22
B/W 192

Squat
295 3x5

Bench
205 3x5

Deadlift
335 x5

[MAD9692]

9/29
B/W 192

Squat
305 3x5

Press
145 3x5

Deadlift
355 x5

[MAD9692]

10/1
B/W 195

Squat
315 3x5

Bench
225 3x5

DL
365 x5

Damn it sucks being weak. The bench and the squats were hard. I just got to keep eating and I'll get back to where I was a few months ago.
I got my Rip Rogue shoes today. the .5 heel makes a HUGE difference. I doubt my knees will be shifting forward as much anymore. I can deadlift with them as well. I was never able to pull with my VS.

[MAD9692]

10/4
B/W 196

Squat
325 3x5

Press
150 3x5

Deadlift
385 x3

I'll start adding in cleans since I stalled on the pulls.

[MAD9692]

10/6
B/W 197.7

Bench
235 3x5

Deadlift
405x4

Pullups
5,5,5

B/W and weights are slowly coming up...which is good.
I tweaked my back abit on the D/L's which is why I stopped at 4 reps. I need copious amounts of icy hot.
I was bored yesterday evening, so I fuked around with front squats. I worked up to 260lbs.
I'm not sure if that affected anything today....but it probably did.

[MAD9692]

10/8
B/W 198

Press
155 5x5

Pullups
5x5

Yipee

[misspelledgeoff]

Goddamm! The skrenf is coming back quick.

[MAD9692]

10/10
B/W 196.6

Bench
240 x 5,5,4

Incline Bench
135x10
150x10
160x10
170x10

Neck
25lbs 2x100

I'm not patient enough to only train 3 days a week so I'm switching right back over to the program that JP hooked me up with over the summer.

[MAD9692]

Goddamm! The skrenf is coming back quick.

Doesn't feel like it is.

[MAD9692]

10/12
B/W 195

Squat

335x5
335x4
335x3

I didnt eat enough today to push as hard as I would have liked. Shitty.
By not eating enough I mean 3/4lb taco meat, 1 milk/PB/Oats/Whey protein shake and 2 chicken gyros for the day.Shitty.

[MAD9692]

10/13
B/W 195

Press
160 3x5

Incline Bench
185 3x5

Neck Harness
30lbs 3x100

[MAD9692]

10/14
B/W 195

PVC Pipe Rolling

Chinup/ Dip Ladders

[MAD9692]

10/15
B/W 195

DeFranco Agile 8.

Squat
340x5

Despite getting 300grams a protein in a day...I'm still not eating enough. This is effecting the volume I'm able to push.

[MAD9692]

10/16
B/W 196

Bench
245x5

PVC pipe Rolling

Pushup/Situp/ChinUp Ladder