:: Lift to Kill ::

[TheTonyT]

Well my weak ass got sick again, but I still managed to get some decent training in this week again.

Tuesday:

30 hill sprints ( shorter but much steeper hills then usual, roughley 25-30 yards)

Wensday

Deload:

Bottom up squats: ( I un-rack the load, squat down onto the pins and rest on the bottom then drive up)
305x3x3

Dips: BWx100 reps

Chins: BW x40 reps

BackRaise: 80lbsx10, 120lbsx4x10

Tuesday

Resting and being fat

Friday

ME day

Squat: 405x2x2 405x3 ( off of a low box, felt like I left alot in the tank on these and easly couldve grabed 5...next time gi joe !!!! )

DL: 415x5

BP: 260x4

Chins: +25lbs x 30 reps

(Felt really good going back to TM, now I know why I missed it, because it good to get your ass kicked ! lol)

Sat-Sun

Wedding, Jets game, and being fat again

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I gotta watch my weight with these tourneys comming up in nov. (12 & 20) and might have to go extreme low carb for a bit to cut, but I remember how much that shit hurt me last fucking time when it came to energy, so If I can manage to walk in between 200-205 I'll be very happy. No more fucking beer,hushpuppys,buffalo wings,wedding cake, and all the other shit I wish I could eat if I was over 5'5 lol

as allways, I will fight to the death with Odin on our side ! ! !

[TheTonyT]

Monday:

Menu--I forget but I had oatmeal w/ my eggs in the morning.

TM 5x5 day

Low bar Back Squat-- (from low box)
355x5x5
285x10 (w/ pause on box)

Press--
165x5x5
130x10

Power Clean--
190x5x3

Chin ups (mix grips)--
BWx8x3 (40 reps)

Good work out. Loving the box

Tuesday:

Cardio Training
Hill Sprints x 25

Plyometrics--
Plyo circuit w/ 12lb med ball -- Jump Squat x 8 , OH throw x8 R&L, rotational throws x8 R&L, granny toss x8, rotiational "punch" throws x8 R&L, slams x 8

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Still trying to watch the carbs, but man is it rough. THOSE THINGS ARE FUCKING EVERYWHERE ! !
I'd hate to have to go "keto" in a last ditch effort to get under 200lbs.

[TheTonyT]

Wensday

Deload

Front Squat-- 275x3x3

Chin ups--bwx30 reps

Dips--bwx50 reps

Decline Situps--bwx50 reps

Thursday
work a bunch of O.T

Friday

ME Day

Low-bar Squat (to box)-- 415x6

Press-- 190x5x1

Deadlift--425x1x5

Chin-ups--BWx20 reps / 10 singles w/ 35lbs straped on

Sat&Sun

Walked and watched horrific UFC event

[TheTonyT]

mann I' thought I wrote down lasts weeks numbers..shit..I guess thats what happens after getting punched in the head for years..

Monday:

Low-Bar Squat--360x5x5 (to box), 290x1x10 (w/ pause on box)

Bench Press--230x5x5, 190x10

Power Clean--140x5x3 (aimed for power, but not sure if I should do it with light weights fast, or heavyier weights)

Chin ups-- BWx32 (mixing grips)

then latter that day

Hill sprints x 25 ( no rest, ran up and walked/jogged down and up again)

Tuesday

Med ball throw and retrieve drill -- x5x6 overhead, x5x6 jumping foward squat throw ( 10 rounds, 6 reps a round)

Wensday

Front squat--280x2x3, 1x2 ( I failed, and had to dump the bar on the last rep of the last set..wrist issue), I then proceeded to hit 2 singles w/280

Dips--w/10lb plate x50

Chins--w/10lb plate x30

Situps--BW x50

Thursday

Video games !!!!!

Friday

ME day
Low-Bar Squat--425x1x4, then hit 3 singles w/ under 1 minute rest

Bench Press--255x1x5

DL--430x1x6

Chin ups--BWx30

Sat&Sun

Probolly the shittiest eating Ive done in a year. Chocolate Cake, Pizza, Candy, Cheezits...GDAMN CHEEZITSS !! !!!!...and tons of it..

Time to get back on track w/ diet, and I havint been on the mat, or ring in weeks. Got a comp comming up in 2 weeks, and I am so under prepared Its basically a suicide mission at this point...oh well..chance favors the bold, and luck favors the stupid ! ! !

[TheTonyT]

Man I gotta keep up with this log...

Monday

High Volume/Medium Intensity day

Low bar Backsquat (to box)
375x5, 295x1x10 (pause on box)

Press
150x5x5
120x10

Power Clean
195x5x3

Chin ups (mix grips)
BWx30

Tuesday

Med ball throw and retrieve
6 reps a round, 10 rounds

Wensday
Low volume-Light intensity
Front Squat
285x3x3

Chin ups (mix grips)
BWx30

Thursday

NADA

Friday
ME Day
Low bar backsquat (to box)
430x5, + 2 singles under 40 seconds rest

Press
190x3x2

DeadLift
435x6 singles under 30 seconds rest ( I was super spent after the squats I didnt have the energy to rep out set)

Sat/Sun
Video Games, Family, Work

[TheTonyT]

Monday

High volume / Medium intensity

LB backsquat to box--
380x5x5
300x10 (w/pause on box)

Bench press
235x2x5 (started failing so I dropped 10 pounds)
225x2x5 ( started failing towards to end)
185x10 ( started failing after 7th rep)

Power Clean
200x5x3
( my form needs works. I keep jumping when the bar is just above my knee, and just below mid-thigh. I feel If I try to pull to mid thigh that I dont get the same "spring" )

Chin Ups
BWx 35 reps (mix grips)

Then latter on

Wind sprints

50M's x 21 reps

[TheTonyT]

Tuesday

GPP

3, 4minute rounds, 30 seconds rest after all 4 movements are finished

Burpee's x 1minute
Jumping pull ups x 1minute
Dumbell (25lbs) thrusters x 1minute
Jumping Jacks /Shuffle-Shoots x 1minute

Then
3 Rounds
Alternating 1 arm dumbbell swings (w/ catch) x 30 (15R--15L)
10 explosive push ups

and after a nice chicken pot pie dinner, I still cant feel my legs/arms/face/ back....

[TheTonyT]

Wensday

A.M

Digging, and Breaking (jackhammering)

P.M
Front Squat
290x1x2 (dumpd third rep)
260x3
260--dump
260x3

Dips
BWx2x10
w/15lbsx3x10

Chins
BWx6
w/15x24 reps spread out...short rest

Power Cleans (my new obession untill I get the form perfect)
160 (70% 1rm)
5x3

Shoulda did back extension but didnt, Shoulda did sit ups, or russian twists but didnt...
I did manage to eat some cajun blakend chicken, and dirty rice tho !

[TheTonyT]

Friday

LowBar Squat--460x4

Bench Press--265x3

DL--475x4 singles

Monday

Lowbar squat--390x3x8 (8sets of 3)

Press--155x5x5

Power Clean--200x3x5

Wensday

Front Squat--265x3x3

Dips--BWx50

Chins--BWx30

Back Ext--BWx40

Friday

Lowbar Squat -- 465x1,x2,x 3 singles

Push Press -- 225x1, 235x1

DL -- 425x2, 450x3 ( totally burnt out )

Power Shrugs -- 315x5x3

I also did alot of gpp and overtime at work this week that mightve fucked up some of my lifts. I also started out eating really good and then ended up eating like shit.

Monday awaits !

[TheTonyT]

Monday (High Volume / Medium Intensity )

Low bar Back Squat
395lbs 3x8 (8 sets / 3 reps)

I had alot of trouble here but managed to finish. The third set I had to dump on the second rep because a plate slid from undernieth my ass ( I squat to a box). So I racked it with a buddy of mine and squeezed out 2 more reps. The fifth set I racked the 3rd rep due to fatigue and squeezed it out after 20 seconds. Then I managed to finish the rest of the required sets and reps. Then I attempted paused box squats with 315lbs but my legs were so fried after 2 reps I racked it and said FUCK IT ! ! !

Bench Press
225x5x5

I went a little lighter this week because my bench has looked like shit too. I got issues with drive w/ my left arm , and I also gas out fast with my bench. My first reps is allways really strong and then its down hill after the second rep

Power Clean
205x3x5

Still trying to clean up some technique issues. Somtimes I plant my right foot foward to much to get under the bar in the rack. I think its because I initiate the jump to early and should get a little higher on my thigh with the bar.

Chin ups

BWx32 mixed grips

Nuff said.

Also trying to get my diet on track again. Ive just been a very hungry fucking hippo latley. My Medium Effort squats are starting to faulter due to the weight increases and I have to figure out a different volume scheme for Mondays. I think 5x5's are bye bye for squats for now. Ive been doing 3x8's but ive been fatiguing with that too. I have to make changes in order to stave off crashing. My bench sucks.My deadlift is stuck, and my Power Clean needs work. Plus add wrestling,boxing and conditioning and I have alot on my damn plate.