Trendkill's Training Journal

[Trendkill]

Dynamic Lower

Hatfield box squat with SSB
430 + 160lbs chain x 6 x 2

Deadlifts against light bands (150 top/20 bot)
405 x 6 x 2

Rickshaw carries
225 x 4 x 360ft.

GHR w/bands around neck
Avg x 5
Light x 8
Light x 7
I had the footplate set too far away last week which made it easier then it should have been. Changed it this week and got humbled

Standing abs
100 x 3 x 12

 

[Btcowboy]

Dynamic Lower

Hatfield box squat with SSB
430 + 160lbs chain x 6 x 2

Deadlifts against light bands (150 top/20 bot)
405 x 6 x 2

Rickshaw carries
225 x 4 x 360ft.

GHR w/bands around neck
Avg x 5
Light x 8
Light x 7
I had the footplate set too far away last week which made it easier then it should have been. Changed it this week and got humbled

Standing abs
100 x 3 x 12

Nice work


I need more chain and would love to get Rev Hyper or GHR

 

[Trendkill]

Nice work


I need more chain and would love to get Rev Hyper or GHR

Both are worth it if you have the room. I go through phases where I use one or both for months on end and then dont touch them for 4 months. I should be doing reverse hypers at least twice a week and I dont just out of laziness which is unacceptable. Every time I push them hard my squat and dead go up.

 

[Btcowboy]

Both are worth it if you have the room. I go through phases where I use one or both for months on end and then dont touch them for 4 months. I should be doing reverse hypers at least twice a week and I dont just out of laziness which is unacceptable. Every time I push them hard my squat and dead go up.

Agreed, I had an opportunity to get a Rev Hyper but passed on it and regret that now. Was thinking building a GHR seems I ghetto a few things in my gym to make things work.

 

[Test_subject]

I had the footplate set too far away last week which made it easier then it should have been. Changed it this week and got humbled

I know these feels.

 

[Trendkill]

Dynamic Upper

Bench against doubled mini bands (80 top/40 bot)
185 x 3 x 3 close grip
185 x 3 x 3 pinky on rings
185 x 3 x 3 middle finger on rings

Incline dumbbell press
100 x 12
100 x 10

JM press with camber bar
doubled monster mini bands x 10
doubled monster mini + doubled mini x 7, 5
doubled monster mini band x 12
These destroyed my tris. Very cool variation. Saw someone doing these on instagram this week and I had to try them.

Pulldowns close grip
200 x 10, 8, 6

Dumbbell side laterals - One drop set
30 x 15
25 x 10
20 x 8
15 x 8

Video of banded JMs.

 

[Trendkill]

Max Lower

Caught a bug over the weekend so I pushed this session out 2 extra days. It was worth it.

42" chain suspended GMs with camber bar
445 x 1
495 x 1
545 x 1 PR

Kneeling squat with SSB
430 x 5
480 x 2 x 6

Rickshaw carries
460 x 90ft
500 x 90ft
Had this number as a goal in the back of my head since I got this thing. Felt really good. Going to switch these out for weighted wheelbarrow work for the next couple months. Really happy with how my upper back and grip have responded.

Everything felt right today and it felt great.

Vids

 

[Yano]

Max Lower

Caught a bug over the weekend so I pushed this session out 2 extra days. It was worth it.

42" chain suspended GMs with camber bar
445 x 1
495 x 1
545 x 1 PR

Kneeling squat with SSB
430 x 5
480 x 2 x 6

Rickshaw carries
460 x 90ft
500 x 90ft
Had this number as a goal in the back of my head since I got this thing. Felt really good. Going to switch these out for weighted wheelbarrow work for the next couple months. Really happy with how my upper back and grip have responded.

Everything felt right today and it felt great.

Vids

545 Good Morning .... Good Grief Charlie Brown !!! Nice PR man , fucking Vanilla Gorilla

 

[Btcowboy]

545 Good Morning .... Good Grief Charlie Brown !!! Nice PR man , fucking Vanilla Gorilla

Definately a shit ton for GMs, my back is hurting thinking about it lol

 

[Trendkill]

Max Upper (from Saturday)

3 board press
415 x 1

2 board
315 x 2 x 6

Chest supported barbell row
225 x 10, 9, 8

Low incline William's extensions
55 x 10, 9, 5

45lb plate raise static hold
1 x 40 seconds

Kind of a shit day.

 

[Trendkill]

Dynamic Lower

Decided to lower my percentages a bit and add more volume. My max effort days have been too inconsistent and sometimes that from going to heavy on the speed days.

Box squat with camber bar and avg. bands (200 top/125 bot in this configuration with bands over the plates)
355 x 12 x 2

Deadlifts against avg. bands (200 top/40 bot)
315 x 8 x 2

Wheel barrow carries
315 x 450 ft.
365 x 360 ft.
405 x 360 ft.

GHR with avg. band around neck
10, 10, 8

Standing Abs
120 x 10
110 x 2 x 10

Literally the hottest I've ever been in my life. And it was fun.

This is a vid of my 12th set of squats. Only one I have because I forgot to record all the others lol.

 

[Trendkill]

Had to post these pics too. This is my 17 year old. Currently 6ft 210lbs. Benched his first 300 last week. Squats 435 with the SSB off a box and hit 405 x 8 deadlifts a couple weeks ago. Kid is a machine and I'm very proud of him. Here he is doing dips with 100lbs of chain on his "off" day.

 

[Stickler]

A generation of killers! Awesome.

 

[Trendkill]

Dynamic Upper

Changed my reps/sets around. Nothing radical. I've been struggling getting a quality 3rd rep in on my speed work. Instead of 9 x 3 I did 14 x 2. It felt good.

Bench with mini bands (80 top/40 bot)
185 x 4 x 2 thumb from smooth
185 x 4 x 2 pinky on ring
185 x 4 x 2 middle on ring
185 x 2 x 2 index on ring

Incline dumbbell press
100 x 14
100 x 11

Football bar extensions - used the closest v grip
95 x 3 x 10

Close neutral grip pulldowns
100 x 13, 10, 8

Dumbbell side lateral
30 x 15, 10, 8
only rest was to switch dumbbell to the other hand

 

[quackattack]

Incline dumbbell press
100 x 14
100 x 11

Jesus christ

 

[Btcowboy]

Dynamic Upper

Changed my reps/sets around. Nothing radical. I've been struggling getting a quality 3rd rep in on my speed work. Instead of 9 x 3 I did 14 x 2. It felt good.

Bench with mini bands (80 top/40 bot)
185 x 4 x 2 thumb from smooth
185 x 4 x 2 pinky on ring
185 x 4 x 2 middle on ring
185 x 2 x 2 index on ring

Incline dumbbell press
100 x 14
100 x 11

Football bar extensions - used the closest v grip
95 x 3 x 10

Close neutral grip pulldowns
100 x 13, 10, 8

Dumbbell side lateral
30 x 15, 10, 8
only rest was to switch dumbbell to the other hand

I like that you move grip position around on speed work. I used to do that but have kinda slipped away from it. I have been modifying grip on ME days but keeping the same grip for the day. Its speed day on bench today so may have to move grip around from set to set

 

[Trendkill]

I like that you move grip position around on speed work. I used to do that but have kinda slipped away from it. I have been modifying grip on ME days but keeping the same grip for the day. Its speed day on bench today so may have to move grip around from set to set

You and I are the opposite. I like to keep the grip the same on ME days because it helps me better track progress and PRs. I like the variety of the different grips on the DE days though. Especially when doing 14 doubles lol.

 

[PZT]

You and I are the opposite. I like to keep the grip the same on ME days because it helps me better track progress and PRs. I like the variety of the different grips on the DE days though. Especially when doing 14 doubles lol.

I didn’t alter my grip on bench the other day but I’m still trying get as tight as I use to on bench. I’ll need to bring that in soon though.

 

[Trendkill]

I didn’t alter my grip on bench the other day but I’m still trying get as tight as I use to on bench. I’ll need to bring that in soon though.

I agree though focus on form and technique first. Get that dialed and then start adjusting grip. Too many variables otherwise.

 

[Btcowboy]

You and I are the opposite. I like to keep the grip the same on ME days because it helps me better track progress and PRs. I like the variety of the different grips on the DE days though. Especially when doing 14 doubles lol.

Oh I should not say alternate grip on same day. Week 1 Close grip week 2 comp grip, week 3 wide grip... the only time I mix grips in same sessions is DE days.... sorry for confusion