“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

Tuesday, July 30, 2013

Comp Transmutation Block, Week 1: Day 2



- Squat: 136 x 3/142.5 x 3/153 x 1/142.5 x 2 x 4
- Rack Pull (mid shin): 160 x 4 x 4 @ RPE 8
- GHR: 3 x 15
- KB Swing: 3 x 15
- GHD Sit Up: 2.5 x 3 x 15
- Air Squat: 3 x 15
- Conditioning: 6 20s rower sprints 1:40s rest

Monday, July 29, 2013

Comp Transmutation Block, Week 1: Day 1



- Bench: 90 x 3/101 x 1/95 x 2 x 4/95 x 3(first and last reps paused)
- Floor Press: 90 x 4 x 4 @ RPE 8 (all reps paused)
- Weighted Chin: 25 x 3 x 8
- Weighted Dip: 25 x 3 x 8
- Curl: 40 x 3 x 8
- Lateral: 3 x 10

Friday, July 26, 2013

Comp Accumulation Block, Week 4: Day 3 - Deload
Squat: 136 x 3
Bench: 90 x 3
Deadlift: 180 x 3
Press: 65 x 3 
GPP Circuit: DB Row/Dip/Lateral/Curl 5 x 10
Comp Accumulation Block, Week 4: Day 4 – Deload
Squat: 136 x 3
Bench: 90 x 3
Deadlift: 180 x 3
Press: 65 x 3
GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10
Conditioning: 6 20s rower sprints 1:40s rest

Wednesday, July 24, 2013

Comp Accumulation Block, Week 4: Day 1 and 2 – Deload



Comp Accumulation Block, Week 4: Day1 - Deload
Squat: 136 x 3
Bench: 90 x 3
Deadlift: 180 x 3
Press: 65 x 3
Weighted Chin: 30 x 8/6, 20 x 9  
GPP Circuit: Skullcrusher/Lateral/Curl 5 x 10

Comp Accumulation Block, Week 4: Day 2 – Deload
Squat: 136 x 3
Bench: 90 x 3
Deadlift: 180 x 3
Press: 65 x 3
GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10
Conditioning: 6 20s rower sprints 1:40s rest

Friday, July 19, 2013

Comp Accumulation Block, Week 3: Day 4



- 2" Deficit Deadlift: 197.5 x 1/177.5 x 5 x 4
- Pause Squat: 110 x 4 x 6 @ RPE
- Bench: 78 x 5 x 3 (first and last reps paused)
- GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10
- Conditioning: 6 20s rower sprints 1:40s rest

Comments: 

Time for a fucking deload.

Thursday, July 18, 2013

Comp Accumulation Block, Week 3: Day 3



- Press: 64 x 5 x 4
- Close Grip Bench: 90 x 4 x 6 @ RPE 8
- Squat: 123 x 5 x 3
- GPP Circuit: DB Row/Dip/Curl/Lateral 5 x 10

Tuesday, July 16, 2013

Comp Accumulation Block, Week 3: Day 2



- Squat: 150 x 1/135 x 5 x 4
- Bench: 85 x 5 x 3 (first and last reps paused)
- Rack Pull: 145 x 4 x 6 @ RPE 8
- GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10
- Conditioning: 6 20s rower sprints 1:40s rest