Trendkill's Training Journal

Trendkill

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Max Effort Lower

close stance box squat with Marrs bar
worked up to 515 and shut it down. Plan was to work up to 90% of my PR but everything was off today so I shut it down.

snatch grip RDL off pin 2
405 x 2 x 5
455 x 5

bent over row
225 x 3 x 12

belt squat march + zercher carry
loaded 2 plates on the carriage and 145 on the bar
pick up barbell and hold it zercher style while matching in the belt squat machine
3 x 1 minute each

reverse hyper
180 x 2 x 30
 

Trendkill

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Max Effort Upper

Steep incline pin press from bottom position
275 x 1
300 x 1 - only 5lbs off my PR. I will say I've recovered from Covid Lol.

2 board press
275 x 5
315 x 5
275 x 10
First time barbell flat benching anything in 13 months. Zero shoulder pain. Felt like I had no clue what I was doing but I'll take it as a starting point

Barbell extension off floor
135 x 5 x 5

Dumbbell row on Nebula bench
90 x 4 x 8

Dumbbell side later
25 x 3 x 12

Vids
 

Trendkill

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Dynamic Effort Lower

Bunch of warm up crap

Box squat with SSB and medium band (140 top/80 bot)
430 x 6 x 2

Deadlift against light band
315 x 4 x 5

Pull Throughs
90 x 3 x 10

Situps on GHR
3 x 15

Jammer Arm Shrugs
plate x 5 x 20

Vids (potential NSFW on pull through video :ROFLMAO:)
 

Yano

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Love the vids man , your form is tighter than a mosquitos ass , God damn. My hats off to ya Sir !
 

Trendkill

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Pull through vid looks like a ball buster :D
Quite literally. Gotta watch the hip extension on those or you wind up like Ben Stiller in Something about Mary.
Love the vids man , your form is tighter than a mosquitos ass , God damn. My hats off to ya Sir !
Thanks Yano. Lots of practice over the years. It may look good but I was really fighting it today. Even my son called me out on it. I freaking hate that bar but it’s the stuff you hate that makes you stronger.
 

Trendkill

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Dynamic Upper

Bunch of shoulder warm up

Steep incline against monster mini bands (80 top/40 bot)
135 x 5 x 5 - best these have felt in a long time

Steep incline jammer arm press
1 plate each side x 3 x 20

JM Press with Camber bar
175 x 17, 15, 12, 10, 10

Row/Shrug thing on jammer arms
2 plates/side x 4 x 12

Dumbbell side lateral
25 x 3 x 12

Hammer curls
40 x 3 x 10

Felt really good today.

 

Trendkill

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Max Effort Lower

Tons of hip warm ups. Its cold in California. Dropped all the way down to 61 and I felt the need to wear a sweatshirt today. Yes this is cold for California. Yes I am a pussy when it comes to cold weather. Spent 4 years in Spokane and I got used to it but that was a while ago.

Chain suspended good morning
wide stance/camber bar
535 x 1
590 x miss

RDL off pin 2
snatch grip
405 x 5
495 x 3
405 x 6

Zercher marches on belt squat (see vid)
145 bar + 90 carriage x 50 steps
235 bar + 180 carriage x 50 steps
325 bar + 270 carriage x 50 steps
These kicked ma ass. Felt it everywhere (y)

Reverse hyper
180 x 2 x 25

Zercher vids - easier to watch then write it out and explain
 

PZT

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I love colder weather except when Im in the gym
 

Trendkill

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Max Effort Upper

Earlier in the day - 1.5 mile walk

Lots of shoulder mobility

Steep incline press with chain
190 x 40lbs chain x 1
190 x 80lbs chain x 1
190 x 120lbs chain x 1
190 x 160 lbs chains x miss - just couldn't lock the damn thing out.

2 board press
315 x 8 (up 3 from last week)
275 x 15 (up 5 from last week)
Will continue to push reps on these as I build back. Wanna make sure the shoulder holds up before doing any flat max effort work

Barbell extensions on floor
135 x 5 x 6

Chest supported dumbbell row on Nebula bench
90 x 4 x 9 (slight equipment malfunction at the end of set 1 :mad:)

Dumbbell side later
25 x 3 x 12
superset with
Hammer curls
40 x 3 x 10

My son went to eat with his football team after practice today. He was not allowed to eat inside the restaurant because he is not vaccinated. He and one other player at outside. In the rain. If you hear of a murder in northern California tomorrow you know why. Our county requires proof of full vaccination to eat inside a restaurant. Hitler is laughing and Pol Pot has a big smile on his face. Our schools grade and assignment tracking system has also been updated to identify non-vaccinated students and has built in reminders for 6 month booster shots. Indefinitely. We are moving. Soon. Fuck California. Fuck it all to hell. May it rot in a maggot like infestation of homelessness, lawlessness and Facism.

Vids
 

quackattack

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So close on that pin press. 315 looked easy on the board press.
 

Trendkill

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Dynamic Effort Lower

The usual warmups

Helping two of my high school athletes do their max effort lower workout. One is a junior on the golf team. Weighs 157 and hit 340 on safety squat bar off a parallel box. The other is a senior baseball player who weighs 161 and hit 405 with the same setup. Proud of these men.

Box squat with Marrs Bar and medium bands (140 top/80 bot)
385 x 8 x 2

Deadlift against medium bands
315 x 6 x 2
These need to get faster.

Pull through
90 x 4 x 15

Reverse hyper
270 x 3 x 20

Standing side holds
90 x 3 x 30 seconds each side

Vids
 

Trendkill

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Dynamic Upper

Played poker til 3am Friday night with my usual local crew. Had a blast.
Warriors vs Kings game last night with my son, nephew, brother in law and father in law. Also had a blast.

A little tired today but all good!

The usual shoulder warm up and hypers

Steep incline press with 80lbs chain
135 x 5 x 5

Steep incline press
135 x 3 x 20

JM Press on Jammer Arms
90 x 3 x 10

Rows on Jammer Arms
90 x 3 x 15

Dumbbell side lateral
25 x 3 x 12

Hammer curl
40 x 3 x 12

Vids
 

Trendkill

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Max Effort Lower

Usual hip warmup and some horse linament to keep everything warm

Box Squat with Marrs Bar and strong bands (in the rack these are 180 top/120 bottom)
425 + bands + 160lbs chain x 1
425 + bands + 200lbs chan x 1
465 + bands + 200lbs chain x 1
Been lifting for years and still make rookie mistakes. I had my belt notched too tight which caused me to let out some air on the way down. I got loose on the box and it made the lift much harder then it should be. Live and learn.

Belt Squat
225 x 10
275 x 10
315 x 10
365 x 10

Row/Shrug combo with Jammer arms
225 x 3 x 10

Zercher carry march in belt squat machine
135 carriage + 145 bar x 2 x 100 steps

Vids
 

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