Dr. Agkistrodon's Training Log

We have been through change, by the season of the storms. It’s irony, a cleansing…

Deadlift

1. 135 x 5
2. 225 x 5
3. 315 x 1
4. 365 x 1
5. 405 x 1
6. 425 x 1

Chin-Ups (Bar)

1. BW x 4 x 2
2. BW x 4 x 2
3. BW x 4 x 2
4. BW x 4 x 2

Speed Box Squats (Safety bar, 14.5” box)

1. 180 x 3
2. 180 x 3
3. 180 x 3
4. 180 x 3
5. 180 x 3
6. 180 x 3
7. 180 x 3
8. 180 x 3

Split Squats (L+R)

1. 40kg x 8, 8
2. 40kg x 8, 8

DB 21’s

1. 20’s x 21, 21
2. 20’s x 21, 21

DB Preacher Curls

1. 35 x 5, 5
2. 40 x 5, 5
3. 45 x 5, 5
4. 45 x 5, 5
5. 45 x 3, 3
6. 45 x 5, 5

Pittsburgh’s alright if you like pierogies.

Squats

1. 45 x 10
2. 45 x 10
3. 135 x 5
4. 225 x 3
5. 300 x 3
6. 300 x 3
7. 300 x 3
8. 300 x 3
9. 300 x 3

Sled Sprint Intervals

1. 147 x 5

Reverse Hyper + Glute-Ham Raise

1. 50 x 15 + 10 x 6
2. 50 x 19 + 10 x 10

3 Swing Snatch L+R + Weighted Step-Up (14.5” Box)

1. 28kg x 1, 1 + 50’s x 5, 5
2. 28kg x 1, 1 + 50’s x 5, 5

Leg Press L+R

1. 225 x 5, 5
2. 225 x 8, 8
3. 225 x 10, 10

Calf Raise L+R

1. 120 x 5, 5
2. 120 x 5, 5
3. 120 x 5, 5

Seated Hammer Curls

1. 20’s x 10
2. 20’s x 10
3. 30’s x 8
4. 35’s x 6
5. 45’s x 3
6. 45’s x 5
7. 45’s x 3

Pull the plug on all the non-believers

Speed Bench (9x3 @whatever)

1. 45 x 10
2. 95 x 10
3. 135 x 5
4. 185 x 3
5. 185 x 3
6. 185 x 3
7. 185 x 3
8. 185 x 3
9. 185 x 3
10. 185 x 3
11. 185 x 3
12. 185 x 3

Close-Grip Bench Press

1. 200 x 4
2. 200 x 4
3. 200 x 3

DB Skulls (L+R) + Press-Downs (L+R)

1. 30 x 10, 10 + 25 x 10, 10
2. 30 x 10, 10 + 25 x 8, 8
3. 30 x 10, 10 + 20 x 8, 8
4. 30 x 10, 10 + 20 x 5, 5
5. 30 x 10, 10 + 20 x 6, 6

DB Flyes

1. 45’s x 10
2. 45’s x 10
3. 45’s x 10
4. 45’s x 10
5. 45’s x 10

Upright Rows + Plate Raise

1. 70 x 12 + 45 x 5
2. 70 x 12 + 45 x 5
3. 70 x 12 + 45 x 5
4. 70 x 12 + 45 x 5
5. 70 x 15 + 45 x 5

I chose not to choose life…

Deadlift (@80%)

1. 135 x 5
2. 225 x 5
3. 315 x 3
4. 330 x 5
5. 330 x 2
6. 330 x 2
7. 330 x 3

Speed Squats (Safety Bar, @50%)

1. 175 x 3
2. 175 x 3
3. 175 x 3
4. 175 x 3
5. 175 x 3
6. 175 x 3
7. 175 x 3
8. 175 x 3

Split Squats (L+R)

1. 40kg x 5, 5
2. 40kg x 5, 5
3. 40kg x 5, 5
4. 40kg x 8, 8

DB 21’s (L+R)

1. 25 x 21, 21
2. 25 x 21, 21

DB Preacher Curls (L+R)

1. 25 x 6, 6
2. 35 x 6, 6
3. 40 x 6, 6
4. 40 x 6, 6
5. 40 x 6, 6

I did more leg work than usual today. And it was good. My balance sucks and frankly, those numbers for the split squats were all I could manage without falling over. Balance will improve.

And no, I did not do any more arm-isolation work than what I posted there. And I didn’t do any triceps work today, I promise. And ha ha! my inner-elbows don’t hurt like they normally do. Normally the golfer’s elbow flares up bad after deadlift day, but not today. Maybe I really was being a moron with my arm assistance work. Again.

Im slowly figuring this stuff out.

God said to Abraham, “Kill me a son…” Abe said “Man, you must be putting me on.”

Squat (8x2 @85%)

1. 45 x 5
2. 45 x 5
3. 135 x 5
4. 225 x 3
5. 295 x 2
6. 295 x 2
7. 295 x 2
8. 295 x 2
9. 295 x 2
10. 295 x 2
11. 295 x 2
12. 295 x 2

Leg Press

1. 225 x 15
2. 225 x 15
3. 225 x 15
4. 225 x 15

3-Swing Snatch L,R + Weighted Step-Up’s L,R

1. 16 kg x 1,1 , 80 x 5,5
2. 16 kg x 1,1 , 80 x 5,5
3. 20 kg x 1,1 , 90 x 5,5
4. 20 kg x 1,1 , 90 x 5,5
5. 24 kg x 1,1 , 110 x 5,5
6. 24 kg x 1,1 , 110 x 5,5

Reverse Hyper + Glute-Ham Raise

1. 50 x 15, BW + 10 x 3
2. 50 x 15, BW + 10 x 4
3. 50 x 15, BW + 10 x 4
4. 50 x 15, BW + 10 x 4

Yes, I did some curls when this was over.

Glute-Ham Raises are hard. I need to get better at them.

Took Begonia for a 2 mile walk this morning and them came home and went back to Ed for another 45 minutes. Squats tonight.

Well my balls are half-way up my ass but other than that I’m perfect!

Speed Bench (9x3 @ 60%)

1. 45 x 10
2. 45 x 10
3. 95 x 5
4. 135 x 3
5. 175 x 3
6. 175 x 3
7. 175 x 3
8. 175 x 3
9. 175 x 3
10. 175 x 3
11. 175 x 3
12. 175 x 3
13. 175 x 3

Clean & Press (Axle)

1. 95 x 3
2. 115 x 3
3. 135 x 3
4. 145 x 3
5. 165 x 2
6. 165 x 2
7. 165 x 2
8. 165 x 2

Close-Grip Floor Press

1. 175 x 5
2. 175 x 5
3. 175 x 5
4. 95 x 12
5. 95 x 12

I got bored of Military Presses but I still wanted to put weight over my head. I chose the Clean & Press because I have this weird idea that they’ll help with force production.

Other than that, typical good speed day. Followed up the main work above with the usual bombarding of my chest and triceps with various ancillary accessory exercises which, I might add, prompted Mary Ann to call me out on the fact that I haven’t been hitting my legs as hard with useful assistance work as I probably ought to be. 

She’s probably right. She usually is. I’ll do some lunges tomorrow with the other stuff I have planned-out. Then heavy pressing stuff on Sunday followed by throwing with Mary Ann and Brent. It’s going to be good the next couple of days.

Walked 3 miles with Begonia this morning and them came home, did abs, Yoga and some foam rolling. Typical Thursday morning. Speed Bench tonight.

Rest Day…

Never badder than bad ‘cause a brother is madder than mad and the fact that’s corrupt as a senator…

Deadlifts (3x5 &75%)

1. 135 x 5
2. 225 x 5
3. 310 x 5
4. 310 x 5
5. 310 x 5

Speed Box Squats (Safety Squat Bar, 13” Box)

1. 175 x 2
2. 175 x 2
3. 175 x 2
4. 175 x 2
5. 175 x 2
6. 175 x 2
7. 175 x 2
8. 175 x 2
9. 175 x 2
10. 175 x 2

Ring Chins

1. BW x 4
2. BW x 6
3. BW x 4
4. BW x 6
5. BW x 3
6. BW x 3

Shrugs (Barbell, Rack Position)

1. 185 x 13
2. 185 x 10
3. 215 x 8

Seated Hammer Curls

1. 20’s x 15
2. 20’s x 15
3. 25’s x 10
4. 25’s x 10
5. 35’s x 8
6. 35’s x 8
7. 35’s x 8
8. 35’s x 6
9. 35’s x 6
10. 35’s x 5