Dan "BOSS" Green --- Boss of Bosses 3 Training Log

[BOSS]

Switched to Military from the seated DB presses the last few weeks. This is to fight off burning out a little longer, although it's adding up as I'm pretty much sore constantly.

Military Press
132 x 10
187 x 8
220 x 5
253 x 5
275 x 5 ...hard but very strong. Pressing power was good but stability was hard
253 x 5 ...smoked these. Last time I went this heavy I was 15 lbs heavier do I'm pleased
220 x 5
DB Lateral Raises
60 x 4 x 8
Close Grip Pin Presses (1/2 thumb distance from smooth)
375 x 6
405 x 6
415 x 6 ...PR again on these for 2nd week in a row
385 x 6
Dips
153 x 8
215 x 7
195 x 8
175 x 8
108 x 13
Steep Incline French Press EZ Bar (narrow)
105 x 12
155 x 12
135 x 12
125 x 12
105 x 18

[BOSS]

Last post was actually from Tuesday not Wednesday. Today was rows, pull-ups and curls. Building a strong back takes attention to detail--quality and form--and a lot of volume--quantity. Getting both quality AND quantity is not easy and takes discipline and hard work. It takes time to do enough good quality reps. And it takes toughness to keep disciplined to the quality of the reps when the workload puts you out of your comfort zone. Anybody can push beyond their comfort zone, but when you get there, you must make sure you execute perfect reps if you want to be a champion.

Today I did 67 rows and 69 pull-ups. A total of 136 reps on back. Every rep was perfect or close to it. No jerking motions and no swinging. A stretch and a contraction every rep. 200-300 rows and chins in a week is a great way to build your upper back. That's 1000 per month. But 1000 good reps is a lot different than just 1000 reps... But that's why we're all here right?!?

Chest Supported T-Bar Rows (med-wide grip)
135 x 15
180 x 12
225 x 8
260 x 8
250 x 8
235 x 8
220 x 8
Neutral Grip Pull-Ups
BW x 15
BW x 15
BW x 15
BW x 12
BW x 12
One Arm Barbell Curls
45 x 8
45 x 7
45 x 6
45 x 5

[BOSS]

Started with Buffalo Bar Bench again for the fourth week in a row. I feel like it's probably run its course though. I still put weight on the bar but it felt like more of a grind so next Thursday I'll likely swap in a different wide grip variation as well as a different close grip variation. I've been doing the buffalo bar bench with my index fingers on the rings, which are Olympic distance not power rings, so it's actually about 3 cm wider than the power rings. At that "illegally wide" grip, the curve of the bar creates an extra 1" of ROM.

Wide Grip Buffalo Bar Bench (Paused)
-- 163 x 10
-- 273 x 8
-- 339 x 6
-- 383 x 6
-- 405 x 6 (heavier than last week but a much harder grind)
-- 394 x 6
-- 377 x 6 (overall my sets were higher on average so that was good)
DB Flyes
-- 75 x 3 x 8
Decline CG Bench (index finger on smooth)
-- 315 x 6
-- 365 x 6
-- 345 x 6
-- 325 x 7
Incline Tate Press
-- 50 x 3 x AMRAP
-- 40 x 3 x AMRAP

[BOSS]

Had to use straps today to facilitate healing up torn away calluses. I always have a hard time getting a good start position and this was no exception. Kinda frustrating. My back was still sore going in as a holdover from Monday with the safety bar session so I didn't need to hit huge numbers just put in work.

Stiff Bar Sumo Deads 1.5" Deficit

275 x 2 x 8
385 x 6
495 x 4
606 x 2
672 x 1
716 x 4

Stiff Bar Sumo Block Pulls 1.5"

782 x 3

Stiff Leg Deficit Deads 3" Deficit

606 x 5

Neutral Grip Pull-Ups

BW x 2 x 15

[BOSS]

Today I benched with the comp grip and felt like I wasn't transferring power well through the transition of the bench... Where the elbows are at 90... I haven't been doing as much direct work touch and go with the comp grip but realized that despite all the close grip training this is more closely related to the technique so I switched the workout on the fly and added those... More of those to come for sure. Seems needed

Bench (ring fingers on rings)
132 x 12
220 x 8
308 x 6
375 x 3
Paused Bench
418 x 1
440 x 4
Bench w Ram
462 x 5
473 x 5
484 x 4 ... Felt like time to switch
Bench (touch n go pinkies on rings)
396 x 4
396 x 4
396 x 4
396 x 4
396 x 4
396 x 7
Cambered Bar Bench (4" camber)
319 x 8
308 x 7
220 x 15
Cable Crossover
60 x 12
70 x 3 x 12
60 x 12
Superset
A--Handstand Push-ups on bars
5 x 3,3,3,4,3
B--Chin-Ups
5 x 12,13,12,11,14
Plate Front Raises
44 x 4 x 15

[BOSS]

Wanted to get a little more volume with a bit more weight. So I used the old black wraps I have from APT. They're stretchy and light-moderate as wraps go. These are great for weights in the 600-700 range. I can have a little to a good amount of support and they're easy to use. Namely my feet won't go numb like they do in the Titan Gold's... Which I've never been able to use to do more than 3 reps with any weight. Great for 1-3 though!

Squats -- Low Bar
165 x 8
286 x 5
396 x 4
506 x 1
...belt on...
594 x 2
...wraps on...
661 x 5
705 x 5 felt smooth and easy... Plenty in the tank
Pull-Ups (overhand just wider than shoulder width)
BW x 20
BW x 15
BW x 15
EZ Bar Curls
100 x 12
111 x 10
111 x 10
100 x 10

[Fezza]

Great thread!!!

can you tell me, with which BW you started? what's your actual BW?

The volume is crazy! but seam to be perfect for you!

i like your Lifting-style, because of your DL-Style, i changed from conventional to Sumo (and because of a disc Prolapse). now i am on the way to 440 (my conventional pr) which i will achieve this year.

thanks

Fezza

[JFehily]

Are you gonna upload any of these training sessions to your youtube channel in the future?

[Buckfever]

Bench looks strong.

[BOSS]

Are you gonna upload any of these training sessions to your youtube channel in the future?

Just uploaded one of the bench days last week!

[BOSS]

Bench looks strong.

It's been the lift I've been able to train the most effectively and with the least limitation from injury. I actually just was able to set up some seated barbell shoulder presses at my gym where I wasn't able to before and it may be my new favorite exercise. I have trained heavily seated DB presses which are great, military press standing, which I like but find that training between 1xBW - 1.5xBW becomes more of an exercise in torso stability and risky loading to the spine than it effectively builds my delts, and seated behind the head presses, which I've done here and there, never really convinced of their merit as they're similar to the seated DB motion. The seated "military" is all shoulders no back so I think this will be good for future progress and will carry over well to bench...

I've been a little limited in building my back and legs due to injuries. when I started this training cycle I couldn't do stiff leg deads as the angle of the pull was killing my healing collarbone (SC joint) so I haven't felt like I've had a good foundation in my hams and lower back and abs this time around. I haven't been able to do much high bar or front squatting due to a quad issue and hip impingement issue, respectively, so my leg drive is hard to develop. I've basically only been able to offset this a little by really working on my hip flexibility and being able to utilize my wide stance again while squatting and deadlifting. Basically better leverage with not as good of quad drive... a trade off.

I guess we'll see how things go soon!

[Buckfever]

It's been the lift I've been able to train the most effectively and with the least limitation from injury. I actually just was able to set up some seated barbell shoulder presses at my gym where I wasn't able to before and it may be my new favorite exercise. I have trained heavily seated DB presses which are great, military press standing, which I like but find that training between 1xBW - 1.5xBW becomes more of an exercise in torso stability and risky loading to the spine than it effectively builds my delts, and seated behind the head presses, which I've done here and there, never really convinced of their merit as they're similar to the seated DB motion. The seated "military" is all shoulders no back so I think this will be good for future progress and will carry over well to bench...

I've been a little limited in building my back and legs due to injuries. when I started this training cycle I couldn't do stiff leg deads as the angle of the pull was killing my healing collarbone (SC joint) so I haven't felt like I've had a good foundation in my hams and lower back and abs this time around. I haven't been able to do much high bar or front squatting due to a quad issue and hip impingement issue, respectively, so my leg drive is hard to develop. I've basically only been able to offset this a little by really working on my hip flexibility and being able to utilize my wide stance again while squatting and deadlifting. Basically better leverage with not as good of quad drive... a trade off.

I guess we'll see how things go soon!

Very insightful. It's pretty amazing how well you've brought everything up despite the injuries. And you may peak just right.

[Buckfever]

That seated 315X2 military press was awesome. And yeah I see what you're saying it puts it all on the shoulders and without the limitation of having to get the dumbbells to position. You're pushing it to another level, it should carry over.

[BOSS]

Very insightful. It's pretty amazing how well you've brought everything up despite the injuries. And you may peak just right.

Yes, I am feeling pretty good on all the lifts as of the last week of training!

[BOSS]

That seated 315X2 military press was awesome. And yeah I see what you're saying it puts it all on the shoulders and without the limitation of having to get the dumbbells to position. You're pushing it to another level, it should carry over.

Yeah I'm getting a tremendous front delt pump because with these the elbows dip well below parallel with the shoulders--the hands are basically level with the shoulders--so it's a full ROM for the delts whereas the seated DBs are only from parallel up or from slightly below parallel. Basically the top half of the ROM
Finishing off the workouts with plate front raises for the burn

[Nmowery]

I was gonna ask how you set up those military presses, but saw it in that Instagram vid...my gym has a military bench, but it's impossible to use because it racks way behind my head and is just dangerous as fuck without a liftoff. I've tried setting it up in our squat rack, but the rack is installed on a platform that's a few inches out from the wall, so the backside of the incline benches sit down in that gap when placed inside the rack.

Guess I'll be sticking with the smith machine for seated military presses...

Also, I noticed the bench you were using for cambered bar presses is orange and black - just a coincidence, or is that to rep the Giants?

[BOSS]

I was gonna ask how you set up those military presses, but saw it in that Instagram vid...my gym has a military bench, but it's impossible to use because it racks way behind my head and is just dangerous as fuck without a liftoff. I've tried setting it up in our squat rack, but the rack is installed on a platform that's a few inches out from the wall, so the backside of the incline benches sit down in that gap when placed inside the rack.

Guess I'll be sticking with the smith machine for seated military presses...

Also, I noticed the bench you were using for cambered bar presses is orange and black - just a coincidence, or is that to rep the Giants?

No it's just orange electric tape by chance... just to mark the correct spacing of where the rings normally would be on a bar

[BOSS]

Paused Bench Singles

There hasn't really been much response or interest in the training log so I haven't updated it much, but yesterday just did some singles on bench

Bench

132 x 2 x 10
220 x 8
264 x 5
308 x 3
352 x 2

Paused Bench

396 x 1
429 x 1
462 x 1
484 x 1
484 x 1
484 x 1

Slingshot (black)

518 x 3
540 x 2
562 x 1

Paused Wide Grip Bench

407 x 7
407 x 7

Close Grip Bench

363 x 9
319 x 14
220 x 12 (drop set)

[micheldied]

Paused Bench Singles

There hasn't really been much response or interest in the training log so I haven't updated it much, but yesterday just did some singles on bench

Bench

132 x 2 x 10
220 x 8
264 x 5
308 x 3
352 x 2

Paused Bench

396 x 1
429 x 1
462 x 1
484 x 1
484 x 1
484 x 1

Slingshot (black)

518 x 3
540 x 2
562 x 1

Paused Wide Grip Bench

407 x 7
407 x 7

Close Grip Bench

363 x 9
319 x 14
220 x 12 (drop set)

There's definitely interest! I think most are just in awe of the weights being lifted.

[Buckfever]

That 4th single flew up. That was ridiculous.