Badwolf42 2014 training log

[badwolf42]

Time to start my new log for 2014. I am starting 1 week sooner than i planned. i still don't have a large amount of time to train initially so this will be a little bare for a week or two until i really get back into the swing of things.

As of last year:

Squat 525lbs
Bench 305lbs
Deadlift 545lbs
Sumo Deadlift 495

Goals for this year are to get stronger and stay with the basic programming that i know works for me. last year i got a little caught up in trying new things and my progress suffered. i'm still searching for the elite total at 220. BW is hovering around 200lbs, one of these days i will have to make a big effort to put on more weight.

 

[badwolf42]

[video=youtube;0SrLz0GGRAg]http://www.youtube.com/watch?v=0SrLz0GGRAg[/video]

my 545lbs max deadlift

 

[TheMovement]

In, working my way to become something decent in the 220 realm myself

 

[badwolf42]

I'm calling this workout number one for the training program start.

Week 1 day 1

Deadlift
315x3x3 pause at shin
455x8

Bench
205x6x6

Squat
315x6x6

Abs

The deadlift was heavier than I expected but I was determined to get more reps than last time at the weight which I did by 2. The squat and bench went well. Next week I will have everything split up so I don't have to get it done on the same day.

 

[badwolf42]

In, working my way to become something decent in the 220 realm myself

good luck. 6'3" seems a bit tall for 220. are you planning to compete?

 

[badwolf42]

[video=youtube;U7RNYpQsvfo]http://www.youtube.com/watch?v=U7RNYpQsvfo[/video]


455lbs deadlift for 8 reps

 

[badwolf42]

Week 2 day 1
1/14/14

Squat
335x5x5

SLDL
275x8x3
225x8x2

Reverse hyper
75x10, 100x10, 125x10x2, 75x20

Abs

Finally getting back on track. I used my weightlifting shoes to squat instead of my flat shoes. It felt good so I will stay with them. We will see how it goes with heavier weight in the next couple of month

 

[badwolf42]

Week 2 day 2
1/15/14

Bench
215x5x5

A1: behind neck press 95x10x4
A2: seated fb front rise to overhead 20x10x4

Front lever work
Abs

Bench felt good. My ac joint was acting up after the bench a little but nothing bad. I'm doing behind the neck press because it doesn't bother my ac joint but normal press does

 

[badwolf42]

1/17/14

Squat
355x4x4

Front squat
205x3. 13 sets in 15 minutes

Reverse hyper
75x20x4

Abs

Nothing to exciting today. Hoping to get a good base built

 

[TheMovement]

good luck. 6'3" seems a bit tall for 220. are you planning to compete?

Yea I am, Im still working on recomp, but am doing my first meet in the 242 group

 

[badwolf42]

Week 2 day 4
1/18/14

Bench
225x4x4

Db bench
70x10x5

Db skull crusher
35x10x3

Front lever work
BB curl
95x10x2
Abs

My ac joint felt great today, I was worried the Db bench might aggravate it but no problems there. Hopefully this program is finally going to get my bench up.

 

[badwolf42]

Week 3 day 1
1/20/14

DL
475x5

2"defect dl with pause at mid shin
315+70lbs chainx3x3

Block pull below knee
495x3x2

Reverse hyper
130x10x5
Abs

Not totally happy with today's workout. I wanted at least 6 on the 475 deadlift. I guess 5 is still a rep or but I would have felt better with more. The defect dl felt the best out of each exercise. I was worn out by the time I got to block pulls so I didn't do much.

 

[badwolf42]

Week 3 day 2
1/21/14

Squat
335x6x6

Bench
215x6x6

That's it. Got in and out quick

 

[badwolf42]

Week 3 day 3
1/23/14

Squat
356x5x5

Bench
225x5x5

Deadlift
315+70 chainx3x11 in 10 minutes

 

[badwolf42]

Week 3 day 4
1/25/14

Squat
375x4x4

Bench
235x4x4

Deadlift
405, 405+70chain, 455+70chain, 455+105chain

Lat pull down
100x20x3
Abs

 

[badwolf42]

Week 4 day 1
1/27/14

Squat
355x6x6

Deadlift
365x3 13 sets in 15 min

Reverse hyper
110x10
135x10x4

Abs

Week 4 day 2
1/28/14

Bench
225x6x6

Incline bench
135x10x5

Seated Db front rise
20x10x5

Curl 25x20x2
Band tri ext
20x2

Abs

Week 4 day 3
1/30/14

Squat
375x5x5
365+70chainx1
365+105x1x2
365+140x1x2
225+140x10

Deadlift
405x1x5
455x1x2
405x1x5

Reverse hyper
85x15x4
Pull downs
90x15x4
Abs

 

[badwolf42]

Week 4 day 4
1/31/14

Bench
235x5x5
205+70 chains x1
205+105chainx1
225+105chainx1
245+105chainx1
Note on the chains: the chains were not fully suspended so at the top they were probably adding about 2/3 of the total chain weight to the lift.

Db bench 74x10x5
Band tri ext x10 before and after each set to get some blood into my triceps.

Push up+light band
3x10+5without a band

Abs

 

[badwolf42]

Week 5 day 1
2/3/14

Squat
395x4x4
Pause
315+70lbs chainx5x3

Deadlift
365x4 12 sets in 15minutes

Reverse hyper
100x10x5

Abs

My low back wasn't feeling great today. It hurt out of bed which is odd. My 275 warm up hurt a lot. I really had to get tight on my walk out and it was pain free. I will get the videos up later hopefully

 

[badwolf42]

Week 5 day 2
2/5/14

Bench
245x4x4

Close grip incline bench
145x10x5

Half kneeling single arm Viking press
Bar+25x15x3

Seated Db front rise to over head
20x10x3

Abs

I meant to get a video of my bench but forgot. Bench felt great today, I was a day late due to snow

 

[badwolf42]

Week 5 day 3
2/7/14

Deadlift
365x1x8

Squat
405x1
425x1
+Belt
455x1
Rest pause
425+70chainx1x3, 425x1x3

Reverse hyper
125x12x3
Abs

I was a little worried how my back was going to handle the workout. I was careful and ready to scrap it at the first sign of pain. I made it threw with no pain then hurt myself taking my shoes off then again putting them on.

 

[badwolf42]

Week 5 day 4
2/8/14

Bench
235x6x6

Push press
90kgx3x3
70kgx5x2

Db bench
70x10x4

Abs

My left ac joint was starting to act up a little with the Db bench so i cut it a little short.

 

[badwolf42]

Week 6 day 1
2/10/14

Squat
365+70chain x6x3
365x6

Front squat
225x3x8

Deadlift
365x5, 11 sets in 15 minutes

Ghd horizontal hold
25lbs max time + bw max time 3sets

Abs

My low back had no pain while lifting or after so i'm pretty excited It was probably a minor strain and not something else. I don't know if it was the front squats or the sets of 5 but I was destroyed after deadlift. I barely made it to The more rep limit.

 

[badwolf42]

Week 6 day 2
2/11/14

Push press (kg)
70x3
75x3
80x3
85x3
90x3
95x3
100x3
80x5x2

Close grip incline bench
185x6x4

Press (kg)
50x10x3

Db curl
30x10x5

Abs

Week 6 day 3
2/14/14

Squat
415x3
425x3
435x3

Front squat
315x3

Ghd static hold
25x3 max hold plus bw max hold
Front squat hold walks

 

[badwolf42]

Week 6 day 4
2/15/14

Close grip incline bench
95x5
115x5
135x5
155x5
175x5
195x5
215x5
235x5
185x8

Bench
155x5
175x5
195x5
215x5
235x5
255x5
205x6

Front rise
20x20x3
Curls and band tri ext. Not sure how many just did them to get blood into the area

2/17/14

Front squat
255x3x10

Squat
405x1
405+70lbschainx3
405x1
425x2
455x1x2
365+70chain x5

Deadlift
515x2x2

Ghd static hold
25xmax+bwx max x2

 

[badwolf42]

Week 7 day 2
2/19/14

Push press(kg)
70x5x5
90x3x5

Press (kg)
50x5x6

Single arm Db press
45x8x3

Blast strap T,I and Y 's xalot
Band tri ext xalot

Week 7 day 3
2/20/14

Front squat
205x5x5
245x3
255x3
265x3
275x3
285x3

Strap suspended good morning
145x8x3, 145x10, 145x12

Front squat position walks
90kgx4 trips

Ghd static hold
25Xmax time x3
Bwxmax hold

 

[badwolf42]

Week 7 day 4
2/22/14

Close grip incline bench
95x5
115x5
135x5
155x5
175x5
195x5
215x5
235x5
185x6x2

Bench
155x5
175x5
195x5
215x5
235x5
260x5
205x6x2

Blast strap tri ext
10x4
Blast strap I, y, t' s
A lot
Band tri extxalot
Db curl
40x10x2, 35x10x2, 30x15

 

[badwolf42]

Week 8 day 1
2/24/14

Front squat
275x3x7

High bar pause squat
285x3x5

Front squat
205x5x5

RFESS
Bwx25
50x22

Ghd horizontal hold
45x max timex3
Abs

 

[badwolf42]

Week 8 day 3
2/26/14

Push press(kg)
75x5x5
95x3x5

Single arm Db row
80x10x5

Pull up
12,10,10

Single arm Db front rise to overhead
20x12x4

Week 8 day 3
2/27/14

Front squat (kg)
100x5x5

Sumo deadlift(kg)
180x5x5

Horizontal ghd static hold
45lbsxmax timex3
Abs

3/1/14

Close grip incline bench
95x5
135x5
155x5
175x5
195x5
215x5
235x4
205x6
185do
155x10

Bench
155x5
175x5
195x5
215x5
235x5
255x5
205x8
185x8
155x10

Blast strap tri ext
Bwx12x4
Curl and band tri ext x a lot

 

[badwolf42]

Week 9 day 1
3/3/14

Squat
375x3
275 10,10,10,10,12

Yoke 7sec pause squat
175x5x3

Ghd static hold
45xmaxtime x3
Abs

 

[badwolf42]

Week 9 day 2
3/4/14

Push press(kg)
100x2
110
100x2x5
80x8

Close grip incline bench
205x6x3

Homemade tbar row
3platesx10x3

Pull ups
10,10,10

Week 9 day 3
3/6/14

Front squat
295x3x5

Deadlift
506x3
374x4x4

Rdl
275x5x3
155x15x2
Abs

Week 9 day 4
3/7/14

Shoulder saver bench
155x5
175x5
195x5
215x5
235x5
255x5
275x5
235x8

Bench
155x5
175x5
195x5
215x5
235x5
255x4
185x4x4

Single arm Db row
80x10x6

Blast strap tri ext
12,12,12
Curls
3 sets of lots of reps

During workout 4 I got to see one guy b the gym deadlift 905 for a double then a triple! It was insane

 

[badwolf42]

Week 10 day 1
3/9/14

Squat
405x1
Single ply straps down
405x1
455x1
495x1
545x1
Gear off
315x10,10,12

Sump deadlift
415x5x2
365x5x4

Reverse hyper
100x10x2

Week 10 day 2
3/12/14

Shoulder saver bench
165x5
185x5
205x5
225x5
245x5
265x5
285x5
235x6,6

Bench
155x5
175x5
195x5
215x5
235x5
255x5
195x4x4

Trx tri ext x15x3

Lat pull down
One with palms supine, then medium prone, then wide prone. 10sec rest between grips
90x10,10,10,8,8,8
Parallel pull down
90x20

Week 10 day 3
3/13/14

Front squat
315x3x3

Squat
405x4x4

Deadlift
405x1x10

Reverse hyper
100x10x3

 

[badwolf42]

Week 11 day 1

Squat
435x1
Add single ply with strap down
455x1, 515x1, 565x1, 605x1x2
Back to just belt
335x12

Sumo deadlift
405x5x5

Reverse hyper
100x10x3

Week 11 day 2

Shoulder saver bench
155x5
175x5
195x5
215x5
235x5
255x5
275x5
295x5
305x5

Regular bench
155x5
175x5
195x5
215x5
235x5
255x5

Pull down
90x10,10,10,10,10,10 starting with supine then medium grip then wide grip and then again starting over
90x5,5,5,5,5,5 same as above

Blast strap ext
3x15

Week 11 day 3

From squat
Worked up to 365 24lbs or

Squat
410x4x4

Deadlift
190kgx1x10

Reverse hyper
100x20

Week 11 day 4

Press
40kgx10x7

Db row
75x10x5

Pull down
140x10
115x10x2

Curls

 

[badwolf42]

Week 12 day 1

Squat
405x1
295x8, 8,8,8,16

Sump deadlift
425x2x6
315x10

Reverse hyper
100x10x4

Parallel Pull down
90x10x3

 

[badwolf42]

Week 12 day 2

Bench
Worked up to 315 (10lbs pr)
185x3
205x3
225x3
245x3
265x3
290x3(rep pr)

Pull downs supinated grip, medium grip, wide grip
100x10,10,10,10,10,10

Week 12 day 3

Squat
415x4x4

Deadlift
200kg x1x10

Reverse hyper
100x10x3

Week 12 day 4

Pull ups
10,10,10

Wide grip pull downs
115x20x2

Db rows on incline
25x20x5

Curls and band tri ext

Week 13 day 1

Squat
455x1
335x8, 8,12

Sumo deadlift
315x15, 20

Reverse hyper
100x10x3

Week 13 day 2

Bench
Work up to 325(another 10lbs pr)
195x8, 8,8,16

Week 13 day 3

Yoke squat
245x10x5

Deadlift
210kgx1x10

Reverse hyper
100x10x5

Week 13 day 4

Close grip incline bench
205x5x3
135x17,12,10

Bench
205x4x4

Bench row with hex bar
52lbs bar plus 70kgx10x4

Supinated lat pull down
95x15x3

Db row on incline bench
35x15 plus 25x10 x3

 

[badwolf42]

Week 14 day 1

Squat
455x1
475x1
365x10

Sumodeadlift
335x17,12,12

 

[badwolf42]

Week 14 day 2

Incline close grip bench
205x5x3
135x20,12,10

Bench
205x4x4

Lilly row
50x10x5

Db row on incline bench
35x10x3
20x20x2

 

[badwolf42]

Week 14 day 3

Yoke squat
245x10x5

Deadlift
140kgx1x2
120kgx1x8

Reverse hyper
100x10x3

Week 14 day 4

Bench
175x10x4,12

Lat pull down
Face pull with band

 

[badwolf42]

Week 15 day 1

Squat
325x5x4,10

Sumodeadlift
335x10x3,15

Reverse hyper
100x10x3

Band glut bridge, hip external rotations, monster walk, xband walk. Everything for a couple sets of ten

 

[badwolf42]

Week 15 day 2

Incline close grip bench
205x5x3
135x23,12,15

Bench
205x5
215x5
225x5
235x5
185x10
Lat pull down
Face pulls

Week 15 day 3

Yoke squat
255x10x5

Deadlift
130kgx1x10

Pwr cln
70x3
90x3
110x2
130x1,1

Reverse hyper
100x10x3

Week 15 day 4

Bench
195x10,10,15

BNP
40kgx8x5

Horizontal row
10x4
Db row on incline bench
30x15x3
20x15
Face pull
Band x15x4
Curls

 

[badwolf42]

Week 16 day 1

Squat
455x1
365x5x2,11
295x5x5

Reverse hyper
100x10x5

Glut bridge w/ band, band hip external rotations, monster walks, xband walks sets of 10

Week 16 day 2

Incline bench cg
185x5x2
205x5x2
225x5x2

Bench
205x5
225x5
245x5
265x5

Incline cg
185x10

Blast strap tri ext
15,15,15
Lat pull down
Face pull

Week 16 day 3

Yoke squat
295x5x5

Deadlift
240kgx1x5
170kgx4,4,4,17

Reverse hyper
100x10x3

Week 16 day 4

Bench
275x1
215x14

BNP
50kgx8,8,5,5

Pull up
8,8
Lilly row
3x10
Face pull
3x15

 

[badwolf42]

Week 17 day 1

Squat
405x1
455x1
395x10 plus 2
295x5x4 with 1 min break

Ghr
10,15x10,15x10,12,12

Walking lunge
16,16,16,16,16

Band hip external rotations, band hip thrust, band x walks

 

[badwolf42]

Week 17 day 2

Incline bench cg w/ shoulder saver
225x5
245x5x2
Shoulder saver off
185x5x5 with 45sec rest

Bench
225x5
245x5
265x4,5

Blast strap tri ext
3x15
Band chest fly
3x15

Rear delt rise on incline bench
25x12x5
Band face pull
5x15

 

[badwolf42]

Week 17 day 3

Yoke squat
295x5x5

Deadlift
250kgx1
190kg,3,3,12

Ghr
10,10,15x10x2,10
Reverse hyper
100x10x2
Band hip thrust, x band walk

 

[badwolf42]

Week 17 day 4

Bench
190,8,8,8,8,17

BNP
50kgx5x4,8

Lilly row
50x15x3
Band row 15x4

Db curls,band tri ext,plate front rise to overhead

 

[badwolf42]

Week 18 day 1

Squat
405,1
455,1
495,1
365x3x6, 8

Anderson squat
385x1x5

Sn grip deadlift
120x5x4
Ghr
10,10,10

Unilateral farmer walk

Week 18 day 2

Incline close grip bench
185x5
205x5
225x5
245x5
185x5x5

Shoulder saver bench
185x5
225x5
265x5
295x5
315x3
275x5,4

Blast strap tri ext
22,18,20
Band chest flies
25,25
Spud strap pull down
95x15x3