camp: lower

went down to the hood and trained with the camp

extensive dynamic warm up including 100 jumping jacks

step ups
30lb DB'sX8/leg
40lb chainX7/leg
80lb chainX6/leg

ab wheel
3setsX5 reps

Oly Squats
135X6
185X5
225X5
275X3
SS with
DB SL deads
50lb DBX8
80lb DBX7X2

thick rope hang for time... 20 grueling mean seconds.

no sled work... had to leave, but i deff got some hardcore cardio in b/c of the intensity

News in my life

I recently wrote an article on apathy and self responsibility... Just messing around really. I didnt do it for a purpose, but i ended up showing it to elliot, ryan and a few others. After reading it, they encouraged me to submit it to a few different training websites to be published. So after carefully thinking of a title, and doing a once over for grammar and spelling, i submited the article to Elitefts.com, HulseStrength.com and Criticlebench.com. ill let you know when or if they are published.

Im going to chicago on friday to see an old good friend who moved away last may. I miss him alot and i cant wait to have a couple beers with him and BUllshit. Hes a very successful entrepreneur and i could learn alot from him. Besides that, nothing else is happening, still looking for a job that will pay me what im worth. Ill find it soon enough and when i do, things will get going and and ill get out of my rut.

good things come to those......who bust thier ass and go get it!

Dick Measuring: Full body

Sunday we went down to the hood on an off day to meet some friends that normally train at a comercial gym. They had never been down to the compound, so we invited them out. Ryan and I used to train with these guys back in 03 and 04 so there was some old times competition. While waiting for them, i started out with some Chain bench
Bench with 80lbs of chain
barX8
135X8
185X6

8 fips on the 500 lbs tire to warm up


then they showed up and decided they wanted to deadlift. I agreed and away we went.
135X6
225X5
405X5 no sraps (PR)
455X 1/2
455X miss Ryan and Brandon both got it and i had to try again. My grip was fine, i just couldnt lock it out. time to train harder

then they did some bent rows, but i didnt want any of that, so i skipped it

onto Light high box squats with the SSbar
barX10
135X8
225X6

then finished up with the prowler
90lbs waited
2 20yard sprints
4 20 yard sprints.. done after that! shouldnt have been doing that.

Overall, good times. Love training with strong people with good attitudes!

My work capacity really sucks
Donnie

Low day plus sled

When i showed up today, i didnt know what i was gonna do. Eliiot said he was gonna dead off the 6" blocks so i said eh, fuck it, ill do it.

minimal stretching b/c i didnt feel like it
Conv deadlift off 6" bricks
135X6
225X6
315X5,, much easier than last week
315X5

Safety squat bar high box squats(about 18" box)
BarX15
135X12
225X8
275X5.. easy stuff, still working on my form and im doing great. Ill be up in the 450 raw squat in no time.

sled work(sled plus 45 lb plate)
6 40 yard interval sprints, with walkback rests. time 440.. 30 seconds less than monday. next time ill add in 2 more sprints. Finsihed with a "subway and back(about 240 yards)" sled drag(forward there and backwards back)and a cool down 150 yard drag.

Happy with my gains already! weigh ins on monday!

Monday training

went to the compound to do some ME work. Got there and Elliot was roughed up, so we didnt really go heavy, just did some deload shit and GPP

Med(index finger 2"s from smooth) grip bench with 80 lbs of chain
135X8
185X6
185X10
185X4

Upward cable flies
3 setsX8 reps

Lat Pulldown
170X15
190X12
210X10

now this is the important part of the day.
Im working on a sled program that is going to help me shed 20 lbs in 6 weeks. Heres how it started
sled+45lbs Interval training. 40yard sprint draging sled followed by a 40 yard walk back, then directly into the next sprint, etc for 6 reps. I did that in 5 mins and 10 secs. Took a 2 min breather and did 2 250-300yard sled drags to finish it off. When i get the sprints down under 5 mins, im going to add two more for a total of 8. This is going to be done 3 times a week, plus whatever tire sled dragging i do at home on my off days. I think this should get my heart rate up to a target rate quickly and keep it up for long enough to burn a bunch of fat Of course im coupling it with an improved diet(not perfect, but improved. My lifts for a while are just going to be basic ME lifts to maintain strength as well as possible while im shedding this weight

I ran it by elliot and he thinks that it should work, but he said the only way to find out is to try, so thats what im gonna do. ill keep anyone whos interested updated.

Saturday fun

Went to the comercial gym today to do some assistance work with Mike

Started with some DB bent rows
80X10/arm
115X8/arm
125X6/armX2 sets
Fried my grip

Tricep push downs
Entire stack +30lb dumbellX10.. sloppy, too heavy
entire stackX12
entire stack + 10lb DBX10

Rope Hammer curls
120X10
140X10
150X8

Barbell ab wheel
2X5 reps, fully extended.. rough stuff.

Post workout, Moes!

RIP eating what i want!!!!!!!!

Squats/deads

Wednesday was squat/dead day. Im still working on my form for wide stance squat so i stuck with light weight high rep

high box with mini purple bands around my knees, no plates under feet
barX15
135X15
135X12
135X15

Conv deads standing on 4" brick(bar 1" above feet)!
225X8
275X6
315X5

Grappler
135X8
185X8
185X7

Rope Hammer curls
3 setsX10 reps

Prowler sprints with 90 lbs of weight
12 20 yard trips( one low handle supperseted with one high handle)

worst prowler hangover of life. I had a headache all night and it took me about 30 mins to be able to think or walk normal. rough stuff

Closs Grip Bench and other random upper body stuff

Monday was upper body day. started with a mild stretching session, no more than 5 mins, then went straight into close grip bench(index finger on inside of gripping)

BarX12
135X8
225X6
275X3
275X3
315X1 with sligh assist
225X10

incline dumbell
90X6
90X7
90X6

band assist pullups
BWX10X3sets

smithplexs
3setsX12 reps Green band

weighted sled 45lbs 600 yards

Catching up

had alot goin on in the past few weeks, i havent had much time to update this

went to Ohio for the elite seminar, check out the review and pics here

still training for the potential strongman compin august, although i do want to dabble in some powerlifting some time this year, once i get my form issues corrected.

did some training today
ME squats... working on keeping my knees out and chest up

5 mins on tredmill

BarX5
135X5
add parallel box
185X5
225X5
275X5
315X3
345X2(with some assitance at sticking point)

cut if off there

Rack pulls
135X6
225X5
315X4
405X3
455X3PR

heres a vid of the final rack pull set


pimp hard, train harder

Raw Bench

On Monday i did a bench press session, this time i didnt have a training partner but i haqd a spotter when i needed it. I didnt go to 1rm. i worked up to about 85% of my 1rm.

BarX reps
135X10
185X5
225X5
275X3
295X3
315X2
225X14

then i did KB(52lb) dumbell cleans (from ground to overhead lockout)
3setsX 6 reps/arm

then SS twin purple band standing rows *bands attached to powerrack P/U bar with KB(52lb) bicpe curls
3X15 reps SS 3X 8reps/arm

still fat, still not strong enough

Back to heavy training

So i took about 10-12 days off of heavy training. I did some stuff, but not worth me typing up. Box jumps, pushups situps slead drags etc.

Monday i did some DE squats and step ups. worked up to 205 for 12 sets of 2.

Today we did some heavy bench
barXreos
135X8
185X6
225X3
added 2 board
275X3
315X1
335X1
365X1PR
375X1PR again

then did a tricep killer.
all done in one big set(bar did not rouch the rack)
225X5fullROM+225X5 2board+225X13 3board

then did what Joey Smith deamed as "Smith plexs"
1 setsX reps with purple band
2 setsX reps with green band

Heres a video of it being performed


Good to back training heavy. I miss benching.
-Donnie

Training this week(deload)

As the title says, it was a delaod week, and a well needed one at that.

Monday i did ME drinking. I maxed out @ seven(7) 32oz Green coors lights, Two(2) Green Miller lites and one(1) non green miller lite, which i was highly pissed about. How is a place that calls themselves "tilted kilt" not gonna have green beer on st patricks day. fuckin Micks.

I did most of my training at a gym called O'keefes.

Wednesday I we did a light lower body
Front squats
barX8
135X7
185X5
185X3, bar still rolls on my shoulders

SL deads
185X8X3sets

GHR 1X6, just messing around.

Thursday was fun. Started out with an extensive dynamic warmup then went into box jumps

i started with the 18" box did 2 sets of 8 jumps
then worked up to a 21" pedistole for 2 sets
then was gonna try the 32" platform but i feared being knocked on my ass by the beam that was close to my head, so i decided against that
But i did go out to my truck(F150 with a body lift and big all terain tires) and jumped onto the tailgate. I put some cinder blocks down to jump off of and did that 3 times. It measured out to about 30"s with the cinderblocks, 40+ without.

then we did some random bush jumping, which was funny as hell. Elliot was clearing a big ass bush.

Then i did some speed jumps on the 16" box
2 setsX 12 jumps in less than 25 seconds or so.

Tried to do a couple kneeling jumps just to finish me off, but on my first one i barely made it so i figured id just stop there.

Today was an accessory day and i put up some serious volume.

Started with average incline DB press.
55X10
75X8
95X8
110X8
120X6--PR ... I probably could have done the 125's but i was already getting looks from my loud grunting and shit. I dont like comercial gyms, did i meantion that before?

then straight bar curls (bar weights 30 or 35)
65X10
85X8
95X8
115X6
125X5

then BW dips, which i hate
BWX10X2 sets
BWX8X1

then Fat Vbar lat pulldowns
150ishXreps
180X10
200X8
220X6

this ones a weird one. I use the pussy squater( the machine that sits on a pivot and you squat up and down with the weight sitting on your shoulder like a safety squat bar) and do standing shoulder press with it.
2 platesX12
2 plates/2 25'sX10
4 platesX10

then did some time on the tred at a slow trot.
followed it up with Mike and I doing up the cicis pizza, Oh yeah!

EVERY MAN SHOULD BE A STRONGMAN, WEAK SHOULDNT BE AN OPTION-Elliot Hulse
-Donnie

training on 3/13 amd 3/14

Last Thurs we did farmers again.

i did 2 trips with handles+ 4plates/hand
then another trip with handles+ 4plates and 2 10's/hand

then we pulled/pushed the van.

2X50 ft pull with no brake resistance/ 2X50 ft push with no brake
1X50 ft pull with medium brake reistance/ 1X50 ft push with no brake
1X50 ft pull with hard brake resistance.... that was freaking hard!

then blue(hard) band tricep pushdowns
3 sets X res

Then did the wrist roller with 70 lbs on it 3 times each way, which finished off my hands quite nicely.

Friday i did a accessory day but i dont remember what i did, and its not really important. I know some curls were involved and some shoulder presses were also involved.. oh well

2nd week of 3 week SM reg.

started out with some static stretching with a bit of dynamics.

conv deads.
barX6
135X5
225X5
315X3
405X1
435X1 new PR

front squats....me=akward
135X5
135X7
135X5
135X6

DB step ups
75/handX8/legX2
75/hand/6/leg

weighted crunches,
repsX3 sets

then i did some upper back work with the broom by sweeping out the entire gym. yeah that had t burn a couple calories and ill call it cardio... yaaaaaaaaay

this past week

Had a frickin hell of a week last week. We used all kinds of different muscle groups and i payed for it.

this was last thursday

dynamic warmup
Farmers carry
225/hand X 40 yardsX2 trips
245/hand X 40 yards
285X handX not a chance in hell. Got it half way off the ground an thats it.
that was completely brutal. It took everything i had to finish that last set, and i was dead from the previous days deadlifts

sled rows
4 plates X 20 yard pull
6 plates X 20 yard pull
8 plates X 20 yard pull

DONE! my legs were completely shot. I thought i hurt my knee, but turns out it was just a brutal workout.

Weekend consisted of Jack and coke Zero, bbq food and smores. Went camping in ocala and had a great time minus the off the wall weather.

Monday
small dynamic warm up
clean and push press(one clean and reps of push press)
135X5
135X10
185X7
185X5

Push press only
185X7
205X6
185X8.. gettin the form down nicely

Incline press, normal grip... which i sucked big time
225X7
225X5
185X9
reverse BB rows
BWX15X3
ss with crows
30lbX12x3

then i finished off with a stupid set of BB shrugs
225X15

I dont want to have to cut weight!
Donnie

Been slacking

on posting, not my training. I started my new strongman training reg. this week, kinda shifting focus from westside/powerlifting to this, b/c i want to train for a competition.

this was my last ME lo workout
5 mins on tred at various inclines

kneeling jumps
BWX3X3

rack pulls
135X8
225X5
315X3
365X3
405X1
425X3


goodmornings
95X10
135X8
185X6

SL Deads
135X8
225X8

cardio
10 mins on eliptical
6 mins running on the tred

this weekend i did PT with my unit
warm up/stretch
15-20 min situp/push up pyramid circuit
1 mile run
1/2 mile interval sprint/ walk training
1/2 mile run

Monday
Clean and press(one clean the rest of the reps were press only)
135X6
185X5X2
225X2
185X5

hang cleans
185X5X2
225X3

push press

135X5
185X2
135X5

Incline close grip bench
225X10
225X9
225X7

reverse bar bodyweight rows
BWX12X3
SS with C rows on cable
3X15 with lighter weight
Done!

Today
Conventional DL's
135X5
225X5
315X5
365X3
405X2
365X3
fucking elliot worked up to 545X3 with nothing but straps and belt.. hes a beast!

Good mornings
135X10
185X8X2

DB step ups 18" box, 75#/hand
2X8/leg
1X6/leg

Cable weighted sandbag supported crunches.
3X10

rough week, but i look forward to the next six months of training

apparently im not a god influence on drunk people
-Donnie

ME full range bench

Guess i just had an off day today. Form wasnt right, lifts felt really heavy and i missed a bunch of lifts. in fact my heaviest succesfull lift was 315.. Anyway heres the mix.

dynamic warm up

Bench
barX8
135X5
225X3
315X1
355X0
355X1/2
add two board
355X1/2
i stopped after that. was pretty drained.

Medium band pullups
X10
X10-- reverse grip
X8

DB incline press
75X12
90Xbburnout(i think 14) then i had spotters take weight from my hand for about 8-10 seconds, then burnt out again (think i got 4 or 5)

reverse tbar rows (using cable pull down, i layed down horizontal to the ground then rowed down, kinda hard to understand unless you saw it)
150X12
170X10
190X8

heres a vid of my final miss with the board, hope it works


i suck at heavy stuff
Donnie

Dynamicaaaahhhhh

Today was my speed lower day. much more nice on my body than a heavy lower day.

Unfortunatly, my lifting was cut to 30 mins today so i did what i could with what i had.

Dynamic parallel box squats(60% of max effort squat)
barX8 for stretching the hips, they were tight as hell.
135X2
215X2X8sets
135X5

for those who dont know, the dynamic squat is meant to help you squat out of the hole fast so that when you do have heavy weight on your back, you get down and up as quickly as possible. Its not meant to be heavy, and actually if its too heavy, you wont be able to perform it quickly, therefore negating the purpose of the exercise.

calf push
6 plates +2 25lbs Xreps
add 2 platesXrepsX2 sets


then did some conditioning

farmers carry
135lbs/hand for 40 yardsX4

tire flips(450lb tire) X about 12 reps in 30-40 seconds

after that i was done

diet
4 eggs scrambled with milk. english muffin. glass of OJ
40G protien shake
1/2 griled chicken sub(2 chicken breast)
small salad, chicken breast, green beans, corn


full range bench tomorrow, im kinda stoked.
-Donnie

Todays ME lower

here it is, real quick..

Rack pulls, bottom pin on hammerstrength power rack
135X8
225X5
315X3
405X3
405X2
425X1

hack squat, 1" below parr.
BWX10
2 platesX8
2plates, 225#'sX6
4 platesX6... and im spent... i even creid out, "fuck this" after my last rep

Hammy curls
150X10
200X8
220X7.. i want to go heavier but the damn machine is maxed out... eh thats what i get for using a machine!

Think were going rock climbing tonight, which is deff not meant for guys like me. Should be a good time for my friends, laughing at me!
-Donnie

yesterdays accessory day

since my calfs were still on fire from the 43 stories of stairs I ran on wednesday, i decided to put off my ME Lower and do the accessory day on thurs.

started with some straight bar flexing

DB incline press
55X10
75X10
95X10
110X8, which is badass... thats the same reps as last week with 5 lbs more in each hand.... awesome
DB Mil press
50X10
60X8
70X6 I havent done DB mil in a while and it shows. I was all wabbly and shit, but it might have ben b/c i was tired from the first exercise...

35 lb Straight bar curls
85X10
105X7
105X6.. heavier than i thought

t bar rows
2 platesX10
3 platesX8
4 platesX6

smith machine BB shrugs
2 platesXreps
4 platesXreps
6 platesX not as many reps

Cardio: 8 mins or so on the rower, that was brutal, finished my upper back off nicely
15 mins on the spinning bike, at moderate resitance.

Hows that for some volume, bitches?
-Donnie