Tag Archives: bench press

Time Away…

7 Sep

This past weekend Zach Thiel and I went to Lubbock to watch the first football game of the season for the Texas Tech Red Raiders…..  I had a really good time but I am so glad to be home.  I missed my family, my bed, my routine!   Hopefully everyone had a good Labor Day weekend, and how about this rain…  I love it!



Squat 5×1 @ 90-95% of 1 RM
Press 5×2 @ 90% of 1 RM
Weighted Pull Ups 3, 3, 3, 3, 3

5 Rounds

Max reps Bench Press @ 80% of your body weight

Max reps Back Squat @ 80% of your body weight

Max reps Overhead Squat @ 80% of your body weight


2 Sep

…what does it mean to you?

There comes a time when you have to stand up and shout:
This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me… or leave me. Accept me – or walk away! Do not try to make me feel like less of a person, just because I don’t fit your idea of who I should be and don’t try to change me to fit your mold. If I need to change, I alone will make that decision.
When you are strong enough to love yourself 100%, good and bad – you will be amazed at the opportunities that life presents you.

Stacy Charter



Squat 10 x 2 @ 65% of 1 RM (45 secs rest)
Bench Press 5×5 @ 90% of 5 RM

Run 10k

….oh the flashbacks!


19 Aug

“It’s The Principalities!”…… Big Worm

the Underground Shack always has and always will be about Synergy… The Underground Shack does not have an address, it does have a FOUNDATION though… Like the old movie quote from Friday “It’s the Principalities“… Big Worm.  So come one, Come all… those of you that fall into the Synergistic realm of the Underground Shack will be accepted, those of you that don’t will be rejected…until your ready.  Because when it all boils down to the nitty gritty, we all were born to serve a purpose, it just takes some longer then others to figure it out.  Peace.


9 Rounds

3- Body Weight Bench press
5- Dead Lift 315# for me, you go as heavy as you can
7- GHD situps
1- 200m sprint

after the 3rd round is complete, you get 90 seconds rest

after the 6th round is complete, you get 90 seconds rest

the goal is to go full bore for the 3 rounds before your rest! everything should be unbroken!

this song by B. o. B is very reflective of my past, which thank God is in the past….