Summer Block Training 7.30.07 onward

[Jacob Gunter]

week 1, Monday Squats
7.30.07
Squats no belt.
135/185/225/315/335x4x5reps
315x5reps.

GMs, comp. stance, off a low pin.
135/225/315x3x5reps.

Back Raises GHR style.
3x6reps at bwt.
bwt is 210lbs.

Leg Raises at bwt.
4x10reps.

[Benches 73107]

WEEK1
7.31.07 Tues Bench
comp. grip bench press
bar/95/135/185/225/245x5x5reps.
felt good.

2 Board Press
225/245x3reps.
265x2reps, miss on 3rd
225x3reps.
small rests.

DB Presses to failure.
85bellsx10reps.
75bellsx8reps.
65bellsx8reps.
45bellsx10reps.

Reverse Grip Pullups at BWT
3x10reps.

OUT

[Block Pulls 8307]

8.3.07 DL Conv. Day
WEEK 1
Block Pulls off a plate.
135/225/315/405/425x5x5

DB lunges 3x8repw w/ DB.
OUT,

And know I watching the 25th Rocky show where he is in training in the Russian Barn.
Makes you want to train harder.

[Jake Gunter]

END of Week 1 of 13.
8.4.07 Anniversary
DE BENCH
narrow and comp. grips.
bar/95/135/155x5x3reps w/ narrow grip.
155x5x3reps w/ comp. grip.

Narrow Grip Inclines.
135/185/205x5reps.
225x3, miss on 4.
195/185x5reps.

EZ Bar extensions
1x11rep
1x10
1x15reps
This smaller assistance work I am now experiementing with going to failure in the eight plus rep range. Failure, not leaving a rep in the tank.

Reverse Dumbel Curls.
30x20reps.
35x25reps.
25x10reps.

[BENCH week 2]

8.8.07 WEEK 2
BENCH PRESS.

Comp. Bench Grip Pressses
Bar/95/135/185/225/255x5x5reps.
All sets and reps at 255 were touch towards the end.

Racks Press Comp. Grip.
Alf bench range of motion.
225x3
255x2
225x2x3reps.

DB Flies to failure.
75x8reps.
80bellsx8reps.
60bellsx8reps.
Like I have been staing lately, I will be training I disagreeistance to failure. Meaning I will not be leaving a rep in the tank. More HIT style. I know HIT is hated. But I will only be using this style on the my accessory work. Nor my main powerlift movement, or really even my main barbell assistance movements.

Hammer Curls.
60bells for a nuts load.
45bells for a 12reps.
35bells for reps.

OUT at 211lbs.

[Sumo 8907 week 2]

8.9.07 Thursday DL Day week 2
More variety in the first 5 weeks or so of the Cycle.
Therefore Sumos today.
Sumo w/ a squat stance.
135/225/315/405x5reps.
500x4reps. PR for sumo on the reps.
455/405x5reps.
No belt work.

Front Squats
135/185/225/245/225/205x5reps.

Back Raises w/ a Plate.
3x12reps.

OUT

[Jake Gunter]

8.11.07
DE BENCH
End week2
DE BENCH
narrow and comp. grips
bar/95/135/155x5x3reps narrow.
155x5x3reps comp. grip.

Military Presses, with some push press.
135x5
155x5
135x2x5reps.

Weighted Dips.
To Failure Style.
60bell x 10reps.
45bell x 11reps.
35bell x 10reps.

DB Lat Rows.
100bells x 2x 20reps.

OUT>

[Jake Gunter]

START WEEK 3
Squats. 8.13.07 Monday.
135/185/225/315/365x3x5reps.
No belt.
Last 2 sets where tough

Straight Leg Pulls, no touching of the Weight on the ground.
135/225/315/405x2x5reps.
Worked up double overhand until 405, then under/over.

One Leg Squats.
3x12reps at bodyweight.

Leg raises and scissors.
3x12reps.

OUT.

[jake gunter]

8.14.07 Bench Press
Week 3
Bench
Bar/95/135/185/225/265x2x5reps.
245x5reps.

DB bench presses.
100x6reps.
90x8reps.
80x8reps.

DB extensions
45x3x8reps.

Lat pull-ups wide grip hammer grip.
Weighted and unweighted.

[Jake Gunter]

Week 3. 8.16.07 Thursday.
Rack Pulls, low pin, well below mid shin.
135/225/315/405/495x5reps.
no belt.

Pause Squats, narrow stance
135/225/275/315x3reps.
365x2
335x3reps.

Weighted Hammer Grip Pullups.
plate, 25/10 bells x 8reps.

OUT.
IN WA.

[Jake Gunter]

8.16.07 DL TR
Week 3 drop week.
Rack Pulls mid shin.
135/225/315/405/495x5reps.
No belt.

Squat Pause
135/225/315/365x3reps.
315x3reps.

DB rows.
100bells x20reps.

Missed Saturday Bench day.


WEEK 4 DROPP BACK VOLUME, AND UP THE WEIGHTS.
8.21.07 Squats Monday
squats
135/185/225/275/315/365x3reps.

Snatch Grip Deadlifts
135/225/315/405x3reps.

Safety Squat Bar
135/225/315x1reps.
These really shifted the bar forward.

Pullups
3x8reps. At bwt.

8.22.07 BENCH PRESS
Missed bench.

8.24.07 DL.
Conv. Pulls.
Working up a little bit.
135/225/315/405/495/575x1reps.
Belt.

Front Squats
225/245x5reps.
275x3
295x1
275x3reps.
No belt.

Lunges
2x8reps w/ dumbels.

[Jake Gunter]

DE BENCH
8.25.07
missed last two bench workouts due to excessive weekend vacation for my 10th class reunion.
I was worried about my strenght. Speed was down. Strength was OK.

DE BENCH
narrow grip
bar/95/135/145x5x3reps.
comp. grip
145x5x3reps.
worked up. This is the 4th week. dropped the volume, andhit a little heavier.
185/225/245/265/275x1reps.
felt good for missing last two bench workouts.

Low Incline DB bench
to failure.
55x6
95x7reps.
85x9reps.
80x8reps.

Weighted Pullups.
bwt at 5reps.
plate x5
35x 5reps.
25x5reps.
bwt at 5reps.

Curls for early cycle variety. NO, not that type of cycle. Although I don't object to that type of cycle, or that choice. All about heavy f**king weights. Period. For life.

BWT was a surprising 206lbs. I must not have eaten very much this last weekend.

OUT>

[Jake Gunter]

START WEEK 5.
MORE 5X5
Squats 8.27.07 Squat day.
Squat
135/185/225/275/315/345x5reps.
335x4x5reps.
No belt.
Worked up on High Box
365/405/455x1reps easy. Added belt at 455.

Speed Pulls
265x6x1reps.

Stiff Legged Pulls, no touching of the ground.
135/225/315/365x5reps.

OUT

[Jake Gunter]

Bench
8.28.07 Tues.

Bench comp. grip.
bar/95/135/185/225/245x4x5reps.

Low Cable Wide grip rows.
3xset to failure.

DB flat bench
100bells x7reps. new PR
90 bells x 6reps.
70 bells x failure.

Weighted V grip pullups
plate x 6reps.
bwt x8 reps alternating sides x 2 sets.

OUT

[Jake Gunter]

8.30.07 TR DL Work

DL Conv.
135/225/315/405/495x5reps.
No belt. Work.

Speed Squats
225x5x2reps.

One arm DB snatches for fun.
Up to 95lbs bells.

OUT> Had to abbreviate workout due to job interview in Ohio.