Strength and Power Session

Today was Squat day.... this was about my 4th official squat workout since I was in high school almost 10 years ago. I really never had a good reason not to squat, I just didn't want to do them. Finally about three weeks ago I decided to quite being a fucking pussy and to start squating again. And damn does it feel good!!!

Three weeks ago I worked up to 335 for 3, two weeks ago I did 405 for 3, today I ended with 440 for 4. I felt stable and strong with the 44o today. I have more in me I know that. The best I have ever done was 550 when I was 19 for a single.

Today's workout...

Squat: 45x10, 135x10, 225x5, 275x5, 315x5, 365x4, 405x4, 440x4(PR), 225 x15 x 3 sets

Hack Squat: 270x15, 360x15, 450x15

Leg Press: 540x20, 630x20, 720x20

Random sets of calf work...

Strength and Power Session

Military Press

45x10, 135x8, 185x5, 225x5, 245x4, 265x7 sets of 4 reps

Pull Downs

120x5, 220x5, 260x4, 280x5, 300x5, 320x6sets of 4 reps

February 27th Strength and Power Session

Hammer Strength High Rows: 270x10, 360x10, 410x10, 450x10

Flat DB Bench Press: 55x10, 75x10, 85x10, 90x10, 100x10

Seated Gable Grip Rows: 120x10, 180x10, 220x10, 240x10, 260x10

Triceps Press Downs: 70x10, 85x10, 100x10, 100x10, 115x10, 130x10

Clinch Grip One Arm Cable Rows: 55x10, 75x10, 85x10, 95x10

Strength and Power Session

Today was Dead Lift day. I opted to do super heavy lockouts in the squat rack.

Dead Lock Outs: Started with 225 and worked up to a final set of 635 pounds.

Power Shrugs: 225 x5, 275 x5, 4 sets of 315x5

New Training Split...

This week I started a new training split:

Week A

Monday: Horizontal Push (Bench Press and Variations), Horizontal Pull (BB Rows and Variations)

Tuesday: Leg Dominant Movement (Squats)

Wednesday: Vertical Push (Military Press and Variations), Vertical Pull (Pull Ups and Variations)

Thursday: Hip Dominant Movement (Dead Lift)

Friday: Horizontal Push (Bench Press and Variations), Horizontal Pull (BB Rows and Variations)

Week B

Monday: Vertical Push (Military Press and Variations), Vertical Pull (Pull Ups and Variations)

Tuesday: Leg Dominant Movement (Squats)

Wednesday: Horizontal Push (Bench Press and Variations), Horizontal Pull (BB Rows and Variations)

Thursday: Hip Dominant Movement (Dead Lift)

Friday: Vertical Push (Military Press and Variations), Vertical Pull (Pull Ups and Variations)

Well since I created the forum for Combative Sciences I have spent less and less time on The War Room...

It is time for The War Room to evolve so to speak. From now on I will use this little part of the internet for anything I choose. Whether that be ranting about something, training, fighting, philosophy, or mindless rambling.

I love Mondays!!!

It is one of my most favorite days of the week. Why? Because it is on Monday that I set the pace for a great week of training and progress.

I often ask people how they are doing and in many cases I get the "on it's a Monday" response. I am thinking Hell yeah its a Monday and I love it....

Start the week strong and positive and end the week strong and positive. You are guaranteed success if you do that.