“A 40oz to freedom is the only chance I have to feel good...” – Sublime

“...two hundred pounds is always two hundred pounds.” – Henry Rollins

“Adult males > 200lbs” – 70’s Big

Friday, June 28, 2013



Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3
- Bench: 85 x 3
- Deadlift: 167.5 x 3
- Press: 60 x 3
- GPP Circuit: Chin Up---Push Up---KB Swing---GHD Sit Up x 5 x 10 
- Conditioning: 6 20s rower sprints 1:40s rest

Comments: 

Deload over. New block starts next week. Macros going up.

Thursday, June 27, 2013



Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3
- Bench: 85 x 3
- Deadlift: 167.5 x 3
- Press: 60 x 3
- GPP Circuit: Skullcrusher---Lateral---Push Down---Curl x 5 x 10 

Comments:

200 combined reps of skullies, laterals, push downs and curls = massive pre-date pump.

Tuesday, June 25, 2013



Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3
- Bench: 85 x 3
- Deadlift: 167.5 x 3
- Press: 60 x 3
- GPP Circuit: Chin Up---Push Up---KB Swing---GHD Sit Up x 5 x 10
- Conditioning: 6 20s rower sprints 1:40s rest

Monday, June 24, 2013



Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3
- Bench: 85 x 3
- Deadlift: 167.5 x 3
- Press: 60 x 3
- GPP Circuit: Chin Up---Dip---Air Squat---KB Swing x 5 x 10

Sunday, June 23, 2013



Accumulation Block, Week 3: Power Day 

- Squat: 142.5 x 6 x 1
- Bench: 96 x 6 x 1 (all reps paused)
- Speed Deadlift: 145 + blue medium x 6 x 1 (on the minute)
- GPP Circuit:  DB Row—Air Squat—DB Press—KB Swing – GHD Situp x 5 x 10
- Conditioning: 6 20s rower sprints 1:40s rest

Friday, June 21, 2013



Accumulation Block, Week 3: Hypertrophy Day

- Squat: 120 x 4 x 8 (2 minute rest)
- Bench: 82.5 x 4 x 8 (first reps paused & 2 minute rest)
- Weighted Chin: 12.5 x 4 x 8 (2 minute rest)
- GPP Circuit: Skullcrusher—Air Squat—GHD Sit Up—DB Hammer Curl  x 5 x 10

Comments: 
 
Squat really is going bananas. This felt absurdly light. And I was supposed to press today, not bench. Oh well.