RIGHTS OF PASSAGE: RE-LOADED

**WidowMaker** · 05-05-2016, 06:39 AM

Ok I guess I'd better start posting up what few numbers I'm doing until I get to where I need to be to qualify for the nationals
cos Rebirth said if I didn't pull 4 plates by the end of this month he would start throwing 45lb plates at me.

Primary song for my training day today!!!!

Monday
2 May 2016
Deadlift Day:

15 minute stretch and warm-ups

4" Block Pulls:
(double overhand grip/ unbelted)
135 x 12 (conventional stance)
225 x 8 (sumo)
275 x 3 (conventional stance)
315 x 3 (sumo)
365 x 3 (conventional stance)
(alternated reverse grip starting here/belted but not latched/chalked)
405 x 3 (sumo)
455 x 3 (conventional stance)
(latched belt for this pull)
505 x 2 (1-sumo/quick reset/1-conventional stance)
This sux battling through injuries and getting old in general. Re-starts suck.
Very good for what it is though.

2" Deficit Deadlift:
315 x 8 (conventional stance/belted/chalked)
This seemed easy for some reason. Will be sore tomorrow. Very pleased for today.

Bell Shrugs:
(up fast-hold for 3 seconds-down slow)
30 x 20
50, 60,70,80 x 12
Satisfied for today.

Pull-aparts:
(used tow strap and Spud strap handles at squat rack)
2 x myself x 12
Good here for today--add another set next training day.

Pull-throughs:
(attach to rack post and start with elbows inside knees and explode into stand up position)
2 x green jump stretch band x 12
Good. Now add in another set here too.

Abs:
(giant sets)
Standing Side Twists:
Bent-over Twists:
Standing Side Bends:
3 x 20
Good on these for today.

CONDITIONING:
Heavy bag work:
3 x 1 minute round intervals
(combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes)
(immediately go to the elliptical)

Elliptical:
10 minutes
(fast and slow 1 minute intervals/2 min cool down)

Time/Comments:
Overall it was a very good training day today.
Satisfied but it's time to move forward like a D9 dozer--slow and steady.
Smart and strategical not fast and hap-hazard.
Motivation was around 8.5

**WidowMaker** · 05-05-2016, 06:40 AM

Tuesday
3 May 2016
Bench Day:

15 minute stretch and warm-ups

Low-inc Bell Press:
(slow down-pause-blast up/no lockout except on last reps/in the style of Charles Poliquin/
touch bell at arm pit-pec to shoulder tie-in)
30 x 20
60 x 12
70 x 12
2 x 100 x 12 (no rest go to drops)
Drop sets:
80 x 10
60 x 15
40 x 20
100's is as high as my bells go for now. Pec and delt ti-in still aggravating me.
More or less conditioning here but all is good.

Standing Barbell Press:
(lower slow-stop-blast up/no lockout except on last reps/ lower bar to mouth/
pinky on bar ring)
bar x 20
95 x 12
135 x 12
Shoulder-pec tie-in is being a pest today.

Band Pressdowns:
(blast down-stop-up slowly/green jump stretch band and green mini band)
green x12
3 x green/green mini x 12 (after 3rd set complete go immediately to diamond push-up)
Add-in more band tension next time but still gave me some good pump and burn here today.

Diamond Push-up:
(military style/ slow down-blast up)
myself x max (26)
Pumped and burning. Just the way I like it.

Abs:
(giant sets/hold in crunch position for 2 sec)
3 sets total all
Lumberjack x 12
Coffin Crunch x 12
Crunch x 12
Good and complete here today.

CONDITIONING:
Heavy bag work:
3 x 1 minute round intervals
(combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes)
(immediately go to the elliptical)

Elliptical:
10 minutes
(fast and slow 1 minute intervals/2 min cool down)

Time/Comments:
It was still a good training day, overall.
Keep driving forward to my goals.
Motivation around 7 today.

**WidowMaker** · 05-05-2016, 06:41 AM

Wednesday
4 May 2016
Conditioning:

These are giant sets to be performed today.

Round 1:
Stretch:
Total body
Elliptical:
5 minutes steady pace
Heavy bag:
2 minutes (body combos/upper cuts/machine gun/hooks/elbow and knee strikes)
Jump Rope:
2 minutes
Abs:
1 set (lumber jacks/coffin crunch/crunch/standing side twists/bent-over twists/standing side bends)

Rest 2 minutes

Round 2:
Stretch:
Total body
Elliptical:
10 minutes (1 minute fast/1 minute slow)
Heavy bag:
3 minutes (body combos/upper cuts/machine gun/hooks/elbow and knee strikes)
Jump Rope:
2 minutes
Abs:
1 set (lumber jacks/coffin crunch/crunch/standing side twists/bent-over twists/standing side bends)

Time/Comments:
Time restrictions today due to appointments and errands. Still got it in for what it is today. I'm satisfied.
Nest conditioning day I will add another round. Continuing to do so until I have 5 rounds and then filling out the exercises more per round.

**WidowMaker** · 05-05-2016, 11:09 AM

Thursday
5 May 2016
Squat Day:

Song of the day

15 minute stretch and warm-ups

Squat:
(1 minute rest between working sets/form and depth check today)
135 x 12
6 x 225 x 3
Speed work basically today also as the working weight was light considering it's 150lbs below my old squat max, but that's neither here nor there right now.

Farmer's Walk:
(progressive/2 minute rest)
70, 80, 90, 90 x 100 feet (round trip)
Good and fast pace walks today.

Abs:
(giant sets)
Standing Side Twists:
Bent-over Twists:
Standing Side Bends:
3 x 20
Busted 3 today. All is good here.

CONDITIONING:
Heavy bag work:
3 x 1 minute round intervals
(combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes)
(immediately go to the elliptical)

Elliptical:
10 minutes
(fast and slow 1 minute intervals/2 min cool down)
Tired and sweaty. Time to eat and shower.

Target Stretch:
Completed

Time/Comments:
Not a bad training day today.
The speed work was a good set-up for the conditioning that followed.
Motivation was around 8.

***liftsiron*** · 05-05-2016, 11:48 AM

Good luck brother.

**WidowMaker** · 05-05-2016, 12:08 PM

Originally posted by liftsiron

Good luck brother.

Thanks boss!!!

**Player** · 05-05-2016, 10:00 PM

Love the log detail. Thanks bro

**WidowMaker** · 05-07-2016, 09:50 AM

Originally posted by Player

Love the log detail. Thanks bro

Thanks for stopping by

**WidowMaker** · 05-07-2016, 10:21 AM

Saturday
6 May 2016
Accessory Day:

15 minute stretch and warm-ups

Primary song for my training day today!!!!
https://youtube;qwx8TGPC3ss]https://...?v=qwx8TGPC3ss

Barbell Barbell Bent-over Rows:
(palms up/down slow as I stretch from shoulders-stop-up fast)
bar x 12
95 x 12
135, 185, 225, 275 x 12
145 x 20
Good on these today. Kinda heavy for some reason or another but still good.

Chins:
(down slow as I stretch from shoulders-stop-up fast)
3 x myself x 12, 10, 10
Some hard pulls here. Going to add this back in for a while.

Seated Calf Raises:
(4.3.4 tempo all/feet spread is 24")
bar x 20
135 x 12 (toes pointed in)
225 x 12 (toes pointed in)
275 x 12 (feet straight)
Good here today.

Hammer Bell Curls:
(X.1.3 tempo)
20 x 20
40, 50, 60, 70 x 12
Good on these as my strength is coming back.

Spider Curls:
(in the tradition of Larry Scott/ my favorite biceps exercise)
(lower slowly-stop-up fast/ hard squeezes at top)
bar x 20
(not counting bar weight)
20, 30 x 12
Started getting some nice pump here.

Target Stretch:
Yes but chopped

Time/Comments:
Stop at spider curls and stretched due to limited time to get 2 Dr. appointments this morning and getting oil change/tires rotated/brakes checked on my truck before going into work.
I didn't get my conditioning in like I wanted to so I'll make it up this weekend, but not Sunday. It's Mother's Day.
Overall it was still a good training day. Motivation was around 8 again!

**WidowMaker** · 05-09-2016, 12:10 PM

Monday
9 May 2016
Deadlift Day:

15 minute stretch and warm-ups

4" Block Pulls:
(double overhand grip/ unbelted)
135 x 12 (conventional stance)
225 x 8 (sumo)
275 x 8 (conventional stance)
315 x 8 (sumo)
365 x 8 (conventional stance)
(alternated reverse grip here/belted but not latched/chalked)
405 x 8 (sumo)
Still carrying some DOMS with me today for some reason or another in my lower back.
Stopped here for today

Deadlift:
315 x 8 (conventional stance/belted/chalked)
Stopped here for the same reason.

Barbell Shrugs:
(up fast-3 second holds-down slow)
135 x 12
225 x 8
275 x 6
315 x 4
Drop sets: (rest long enough to change plates)
365 x 4
254 x 8
185 x 15
This exercise was good today.

Chest-support Row Shrug:
135, 185, 225, 275 x 12
Good and strong on these for today. My lower said thank you.

Abs:
(giant sets)
Standing Side Twists:
Bent-over Twists:
Standing Side Bends:
3 x 20
These were good for today.

CONDITIONING:
Heavy bag work:
3 x 1 minute round intervals
(combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes)
(immediately go to the elliptical)

Elliptical:
10 minutes
(fast and slow 1 minute intervals/2 min cool down)

Time/Comments:
Still not a bad day's work Considering the DOMS that's aggravating my lower back, but I'll get over it.
Motivation around 8 still!

**WidowMaker** · 05-11-2016, 10:14 AM

Wednesday
11 May 2016
Bench Day:

15 minute stretch and warm-ups

Song of the day:

Bench:
(slow down and blast up)
bar x 20 (close grip)
135 x 12 (close grip)
185 x 5 (close grip)
6 x 255 x 3
(2 sets close/2 sets thumb meets knurl and smooth/ 2 sets pinky on bar ring)
Good today but something felt a little off.

Bell French Press:
(slow down and blast up/ no lockout except last rep of each set)
40 x 12
70 x 12
3 x 90 x 12
These were good for what they were today.

Diamond Push-up:
(military style/ slow down-blast up)
myself x max (29)
Good for today.

Abs:
(giant sets/hold in crunch position for 2 sec)
3 sets total all
Lumberjack x 12
Coffin Crunch x 12
Crunch x 12

CONDITIONING:
Heavy bag work:
3 x 1 minute round intervals
(combination body shots/machine gun punches/hooks/upper cuts/knee and elbow strikes)
(immediately go to the elliptical)

Elliptical:
10 minutes
(fast and slow 1 minute intervals/2 min cool down)

Time/Comments:
Training was good enough for today. Something just seemed off for some reason or another.
Motivation was around 7