RE Upper

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Dips- 1 min rest between sets
BW x 20, 10, 8

Pullups ss. Face Pulls
BW x 10 – 10
BW x 10 – 10
BW x 6 – 10

Standing Alt. DB Military Press-
40 x 8, 6, 5

Hammer Curl ss. Tate Presses
35 x 10 – 35 x 10
35 x 10 – 35 x 4, 25 x 6
35 x 10 – 25 x 10


My endurance really sucks right now but in a week or two that should change with these workouts. Gotta really focus on my diet right now through the holidays.

Week 1- ME Lower

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BB Deadlifts-
230 x 5
265 x 5
300 x 5

Split Squat-
50 x 10
50 x 8
50 x 6

70 x 12
100 x 12
130 x 12

Snatch Grip Barbell Shrugs ss. Plate Pinches
135 x 20 – 20 x 30 seconds
225 x 20 – 20 x 30 seconds
275 x 20 – 20 x 30 seconds
325 x 20 – 20 x 30 seconds

Still having trouble getting my shoulders behind the bar so that the angle of pull is back towards me instead of straight up. 300 moved fairly fast though.

Week 1 – ME Upper

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Military Press-
130 x 8

NG DB Floor Press-
70 x 3 sets x 8 reps

Kroc Row superset w/ Seated DB Power Cleans-
110 x 9 – 35 x 10
110 x 10 – 35 x 10
110 x 10 – 35 x 10

Zottman Curls-
35 x 10

Updated Training Plan (Revised 12/18/09)

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Since I’ve decided to do a strongman competition I decided it’s time to really get rolling with the weight loss and make my weaknesses a priority.

I’ll be using Defranco’s Westide for Skinny Bastards for my accessory setup and Wendlers percentages for my primary lifts.

Here’s what it’s going to look like:

Week 1/2/3
ME OH Press
ME Deadlift
RE Upper body

Week 4/5/6
ME CG Bench
DE Box Squat
RE Upper

Week 7/8/9
ME OH Press
ME Good Morning
RE Upper

Week 10/11/12
ME Deadlift
ME CG Bench
DE Box Squat

Training days will vary between Monday/Wednesday/Friday each week or Monday/Tuesday/Thursday. The exercise selection is tenative. If I feel like I’m not progressing I’ll pick a different exercise. For right now my concentration is on conditioning and my overhead pressing strength.

Keep in mind that is an experiment on my part. If at some point in the coming weeks I feel I’m not progressing like I need to I will change up what I’m doing. There are several guys at TeamBix.com that I’m going to talk to about how to set up the most effective training program that I can. I really like the principles of Westside training but I may not be able to make it work like I need to.

Sunday 11/22/09- GPP

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Jump Rope-
2 feet x 100
1 foot x 50 each foot
2 feet x 100

Barbell Complex- (2 rounds)
95 pounds x 5 reps of each exercise
Hang Clean
Military Press
Bent Row
Front Lunge

Tabata Jump Rope-
2 feet x 4 minutes total (jump 20 sec/rest 10 sec)

Plank- 2 x 1 minute
Shovel Lift- 25 pounds x 3 sets x 5 reps

Friday 11/20/09- Deadlift "3"

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Trap Bar Deads-
255 x 3
290 x 3
330 x 6

Good Mornings-
Worked up to 135 x 2 sets x 5 reps then back down to the bar.

Planks- 2 x 1 min
Weighted Decline Sit Up-
Got as may on each set as I could with the 30# barbell on my back. When I couldn’t get anymore I dropped it and continued the set with just my BW so that I got 10 reps on every set. Going to work until I can get 3 sets of 10 with the 30#.

Deads were moving fast off the floor so I’m happy with them. The next cycle I’m going to jump my training max by 15 pounds.

Military Press "3"

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I’m currently using Wendlers 5/3/1 for my training. I really like the progressive nature as well as the flexibility of the program. When I log my training when I label it as “5”, “3”, or “1” that means the number of reps I’m supposed to shoot for on my final set.

Todays Training-

Dry BW: 211

Military Press-
100 x 3
115 x 3
130 x 6

BW x approximately 70 reps over numerous sets

Box Jumps- waist high box
BW x 3 sets x 5 jumps

Barbell Floor Press-
135 x 3 sets x 10 reps

Felt pretty nauseated by the end of the workout. I’m not used to that many stims first thing in the morning.

Training, nutrition, and life in general

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I’m going to use this blog to keep track of my training, nutrition, and supplementation as well as to post interesting articles on topics related performance in and out of the gym.

As it says in my profile I just graduated from Fort Hays State University with a Bachelors in Health Promotion and Wellness over this past summer. I’m currently studying to take my CSCS (Certified Strength and Conditioning Specialist) certification through the NSCA.

My training background began in high school lifting for the sports I played (football, basketball, track) and it grew into bodybuilding when I went off to college. Eventually this grew into an interest in power lifting and strongman competitions as well. Now I train myself incorporating all 3 disciplines to build an stronger, more athletic, and better balanced body.

My philosophies as far as training are slightly different then what many trainers preach today. I believe for a training or diet program to be truly effective it not only must produce results but it must also change your habits and overall lifestyle to be conducive to the goals you are trying to accomplish. This is the aspect that I feel is lost on a lot of people today. Even if you can follow a diet/training plan for 12 weeks and lose weight, if you just go back to the exact same habits you had prior to the diet your just going to gain it back and eventually you’ll have to start from the beginning. A truly effective training/diet regimen gives the person doing it the tools to maintain what they accomplish and educates them for the future.


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Trey Potter
B.S. Health Promotion and Wellness

Email- driventraining@yahoo.com
Face Book- http://www.facebook.com/#!/profile.php?id=77201056