Sprints

11 hill sprints

bike there and back

- A little extra rest due to traffic on my hill today

Deadlift m5 w3

Clean 80x5, 100x5, 120x3, 150x5, 170x3, 190x1

DL 195x5, 235x3, 290x5, 330x3, 370x5

Jumps x5

HLR 4x6, 2x3, 4, 6 - 40 total

Lunges 75x12x5

FCT 25x16x3, x12

-Deads were slow and had more back rounding than I'd like.

-HLRs were supersetted with putting shit away and lunges.

-85 for lunges should be fine.

-25 is a little easy for FCTs use the 35er next time.

Press m5 w3

Stretching / Rope

Press 65x5, 80x5, 95x3, 120x5, 135x3, 150x3(4)

Chins 5x3 between presses, 8x6 a few mixed with dips - 63 total

Dips 5x10

A1 Neck Raise 25x20, 15, 15

A2 Neck Flex 10x15, 15, 20

Rope 7min AHR 158, Max 167, Min 127, Recover 24 (160-136)

-Failed on rep for with presses - I have a list of excuses for this.

-Go to sets of 7 for chins and sets of 11 for dips

-Fumbled around for the buttons to stop the HRM so recovery is a little off.

Squats m5 w2

Stretching / Rope

Started warming up for snatches then opted to just do squats and sprints today

Squat 135x5, 155x5, 175x3, 200x3, 230x3, 260x7

a few standing jumps reaching for the rafters - yeah I can touch em

10-15min putting shit away

10min bike to hill

10 hill sprints

10min bike home

-260x7 was a pretty good effort - i need to remember its ok to take a few breaths then dunk it on the last few reps.

-Started getting a familiar ab cramp after rep 7 for the hills - a little head wind with some gusts but nothing like it was last week.

Bench m5 w2

Stretching / Rope

Bench 85x5, 105x5, 125x3, 145x3, 163x3, 185x8

Chins 25reps (sets of 3 between benches and db benches)

DBBP 40x12x5

DB Row 60x12x3, 10, 14

A1. Neck Raise 25x15, 20, 15

A2. Neck Flex 10x15, 20, 15

Rope 7min - No HRM

-I've done 185x8 before but it wasn't clean. This was a good one but a little slow.

-Shoot for 40x15x5 for DBBP next.

-Opted against Kroc rows since my left palm still feels strained or something.

Hills

8 hills sprints

10min bike ride there and back

30mph gusts = fun

Ran in my new New Balance MT100s. This is the only time I've worn them so I can't say much more than they are excellent for hill sprints. They're super light with awesome fore-foot and mid-foot traction even on the hard pack covered with gravel shit I typically run on.

Deadlift m5 w2

Stretching / Rope

PC 80x5, 100x5, 120x3, 140x3, 160x3, 180x3

Dead 195x5, 235x4, 270x3, 310x3, 350x7

A1. HLR ladders 3-6, 3-5, 3, 4, 3, 4, 3, 3

A2. Side-bends 35x10x2, 45x10x2, 25x10x2

Lunges 65x12x5

-PR in the deads but it was an uninspired grinding set. No pop to it. My mind just wasn't into it today.

-Go to 75lbs for lunges.

Press m5 w2

Stretching/Rope

Press 65x5, 80x5, 95x3, 110x3, 125x3, 140x6

Chins 75reps (sets of 3 between presses, then a couple ladders 3-7)

Dips 75reps (6x8, 2x6, 10, 5)

Neck flex 10x15x3

Neck raise 25x15x3,10

Rope 7min AHR 163, Max 172, Min 136, Recovery 13 (167-154)

-Rep 6 was a real grind, felt like I over-arched my back afterwards. Need to work on staying from the chest down and exploding from the chest up on the last few reps.

-Assistance work was all good. I'd like to shore up the number of sets and thus decrease the overall time taken.

Escape from Vag

10min bike ride to hill

7 hill sprints

10min bike ride home

-Need to get back on track with these. Only took 45-50min tops.

Squat m5 w1

Stretching / Rope

HPSn 45x5, 65x5, 75x3, 85x5, 95x5, 110x5

Squat 155x5, 175x3, 190x5, 215x5, 245x9

Jumps x5

Swing 24kg 8/8x5

HLR 40reps

Sit-ups 10lbs on forehead x15x1, 10x3, BWx15

Stretching

Walk

3mile walk, asphalt and dirt hills.

Bench m5 w1

Stretching / Rope

Bench 95x5, 115x5, 135x5, 155x5, 175x10

Chins 15reps - sets of 3 between bench and db bench

DB Bench 40x12x2, x10x3

DB Row 40x10, 50x10, 80x25

Neck Raise 25x12x5

Neck Flex 10x12x4

Jump Rope 7min

-Matched my PR with 175 just barely. 10 was definitely my last rep.

Deadlift m5 w1

Stretching / Rope

PC 80x5, 100x5, 120x3, 130x5, 150x5, 170x5

DL 155x5, 195x3, 235x3, 255x5, 290x5, 330x11 PR

HLR 7x5

Lunge 45x12x5

Russian Twists 10x20, 25x20,x25

-Last few reps of the DL were crude - back didn't feel straight enough. On a side note I took a narrow and slightly pigeon toed stance - things really feel good off the floor like this. Next time try less pigeon toed.

-Started HLRs while putting shit away then started supersetting with lunges - go to 65 with these.

Press m5 w1

Stretching / Rope

Press 65x5, 80x5, 95x3, 105x5, 120x5, 135x7

Chins 75 reps

Dips 75

Neck 100

Rope 7min AHR 164, Max 175, Min 139, Recover 11 (170-159)

-A rep short of my PR with 135. I'm noticing a trend that I do best on my 3x3 days.

-Did chins between presses, dips, and towards the end neck work.

Squats m4 w4

Stretching / Rope

Squats 110x5, 140x5, 165x5

Band GM Green 3x10

Sit-ups 3x10

Rope 6min

-I really suck at sit-ups. My abs must be weaksauce.

-Almost pulled off a full 6min or rope without fuckin up. Threw in a sprint around 5min and tripped it.

-End of back off week. Ready to get back into it.

Bench m4 w4 - backoff

Bench 80x5, 100x5, 120x5

Chins 3x5

DB Row 40x6x3

Push-ups 3x10

Rope 6min

Deadlift m4 w4 - backoff

Stretching / Rope

Deads 155x5, 190x5, 225x5

Sit-ups and Lunges

Walk the dog

Walked the dog for 45min.

Press m4 w4 backoff

Rope/Stretching

Press 60x5, 75x5, 90x5

Dips 3x6

Chins 20 - between presses and dips

Neck Iso's

Hills

10min bike ride to hill

6 hill sprints

10min bike ride home

Squat m4 w3

Stretching / Rope

HPSn 45x5, 65x5, 75x3, 90x5, 105x3, 115x1

Squat 155x5, 185x3, 210x5, 235x3, 265x5

Jumps

Swings 2x16kg x15x5

HLR 2x6, 4x5

Bench Sit-ups x15, 2x10

-Videoed the squats again - form was lookin good, and they feel way slower than they actually are. Could have managed another rep or two.

-Taking a back-off week. Lots of other work to get through - I'm looking forward to easy weights and some walking.

Bench m4 w3

Stretching / Rope

Bench 95x5, 115x5, 135x3, 155x5, 170x3, 190x5(6)

DB Bench 50x8, 10, 8, 8, 40x16

DB Row 40,50,60,70x10, 80x15

A1 Neck Flexation 10x15,20,15

A2 Extension 20x15,20,15

Rope 6min

-Ass came off the bench on rep #6

-Go to 40 for DB benches with higher reps and superset everything with chins

-Start using the HRM for the cardio

-supersetting sets of 3-5 chins between all presses and some jogging or easy rope after upper body days will be the norm from now on.

Walkin'

45min walk/hike -2miles

Stretching

Deadlift m4 w3

Stretching / Rope

PC 95x5, 115x5, 135x3, 145x5, 165x3, 185x1

Dead 195x5, 225x3, 285x5, 320x3, 360x4

-ugh just wanted to gtfo today - still feeling like shit

-taped the deads - need to work on form, the back isn't rounding much but I'm hardly using my legs at all. looks like and RDL.

Press m4 w3

Stretching / Rope

Press 65x5, 75x5, 95x3, 115x5, 130x3, 145x4

Chins 30 - sets of 5 between presses

-Getting over a nasty head cold and feeling extremely weaksauce.

-Got way out of position on the 2nd press - 3 and 4 were really slow.

Squat m4 w2

Stretching / Rope
HPSn 45x5, 55x5, 75x3, 85x3, 100x3, 110x3
Squat 155x5, 175x3, 195x3, 220x3, 250x7
HLR 5x6
Swings 2x16kgx10x5

-Less than I wanted for squats but hung it up at a good point. Videoed for form and it was good. Looks like a little the bar goes a little forward in the sticking point, but I'm not GMing nearly as bad as I thought.

Bench m4 w2

Stretching / Rope
Bench 80x5, 100x5, 120x3, 140x3, 160x3, 180x9 PR
Chins 5x5
DB Bench 50sx10x5
DB Row 50x10x2, 75x30
Neck strap 10lbs x 120reps
5min easy rope

-Pretty good form even on the last couple Bench reps - a bit stronger than last attempt with 180 about a month ago. Little by little.

Deadlift m4 w2

Stretching / Rope
PCs 80x5, 95x5, 115x3, 135x3, 155x3, 175x3
Deads 190x5, 225x3, 265x3, 300x3, 340x9 PR
Side-bends 35x15, 45x10, 55x10, 45x10, 25x15
HLR 4x6

-Felt like shit going in today - too much food and drink last night plus a bolivar to top it off. Rope and PCs felt really sluggish. The deads ended up nicely - a little more back rounding than I'd like but its all good. I need to video myself on these.
-Side-bends were done with plates as I was putting them away.

Press m4 w2

Stretching / Rope
Press 60x5, 75x5, 90x3, 105x3, 120x3, 135x8
Chins 4x5 between presses, 3x6,x5,2x4
Dips 5x10
Neck raise 20x20x3
Flexation 10x20x2,15

-last press was just barely, absolutely nothing left in the tank.
-most of the chins were ring chins - I feel weaker with these
-move to 22.5 and 12.5 for neck.

Sprints

Bike to hill 10-15min
5 hill sprints
Bike back home 10-15min

Squat m4 w1

Stretching / Rope
HPSn 50x5, 60x5, 75x3, 80x5, 90x5, 105x5
Squat 140x5, 165x3, 180x5, 210x5, 235x11 PR
Swings birdball x 10x7
HLR 5,7,5,5,5,5
Russian twists 10lbs x 20x4

-I was hoping for a couple more reps with 235 but broke a PR either way. Did a few jumps after the set.
-Swings were too easy use the 24 next time
-I seems like I have pleanty of PRs at various weights now. Good for individual workout goals.

Bench m4 w1

Stretching / Rope
Bench 75x5, 95x5, 115x3, 130x5, 150x5, 170x10
Chins 5x5
DB Bench 50x12x2, 10, 8x2
DB Rows 50x10, 70x40
Neck Strap 4x30

-Conservative on the bench - good form.

Deadlift m4 w1

Stretching / Rope
Clean 75x5, 95x5, 115x3, 125x5, 145x5, 165x5
Dead 185x5, 225x3, 245x5, 285x5, 320x11
HLR 8,6,6,5,5

-Felt like shit today, too much drink and smoke last night. It wasn't much but I woke up with a headache and felt somewhat nauseous.

Walk

Walked the dog for 45min

Press m4 w1

Stretching / Rope
Press 60x5, 75x5, 90x3, 100x5, 115x5, 130x10 PR
Chins 5x5 (between presses), 5x6,3
Dips 5x9,5
Neck raise 20x20x4

Squat m3 w3

Stretching / Rope
Hang Power Snatch 45x5, 65x3, 90x5, 100x3, 110x1
Squat 155x5, 200x5, 230x3, 255x6
HLR 5x6

-Last set of squats felt weak. After that I just wanted to get outta there.
-Skipping backoff week to see what happens.

Sprints

Stretching
3min Jog
10 hill sprints

Bench m3 w3

Stretching / Rope
Bench 95x5, 115x5, 135x3, 150x5, 170x3, 190x5 PR
Chins 5x5
DB Bench 50x10x4,12
DB Rows 50x12,x10,x35
Neck Wrap 10x30x3

-Stopped at a real good point on the benches. The last two were slow but smooth and tight. I don't think I've ever used more than 185 for benches. Pretty sad but I'm making my way.
-DB Benches and Rows were good as was neck work. Go for another set of 15 with the wrap next time.

Deadlift m3 w3

Stretching / Rope
Clean 95x5, 115x5, 140x5, 160x3, 180x1
Dead 225x3, 275x5, 315x3, 350x6 PR
HLR 3x7, 5x4, 1x7
Sidebend 16kgx20x3

-180 was pretty easy - close to a tall clean.
-350 was freakin hard, maybe I ought to try that narrower stance and hand placement again. What a difference 10lbs makes.

Press m3 w3

Stretching / Rope
Press 60x5, 75x5, 90x3, 110x5, 125x3, 140x5
Dips 80 (10x8)
Chins 73 (9x5 between Presses and Dips, 4x6)
Neck raise 20x20x3

-Not that great of a day for presses. Even 125 felt heavy.
-Dips go to sets of 9, sets of 6 for Chins.

Ride

30min bike ride - one hard decent/ascent

Squat m3 w2

Stretching / Rope
Hang Power Snatch 45x5, 65x3, 85x3, 95x3, 105x3
Squat 155x5, 190x3, 215x3, 240x10 PR
GMs Green Band 5x15
HLR 5x6
Ab wheel 3x15

-240 was no prob - a little forward lean

Bench m3 w2

Stretching / Rope
Bench 80x5, 100x5, 120x3, 140x3, 160x3, 180x8(9)
Chins 6x5
DB Bench 50s x10x5
DB Row 50s x10x2, 70s x32
Neck Wrap 10#x100

-I didn't learn my lesson from a few weeks ago. Although I wasn't in as nearly as bad of a position the 9th rep was too much and my ass came off the bench. I need to be tighter on the bench and more importantly I need to not expect a PR every time.
-The rest was gravy.

Sprints

Stretching
5min jog
11 hill sprints

Deadlift m3 w2

Stretching / Rope
Cleans 75x3, 95x3, 115x3, 130x3, 150x3, 170x3
Deads 185x2, 225x2, 260x3, 295x3, 330x10
HLR 5x6
Side-bends 25x10x3
Neck raises 25x10,15,15,10

-I was going to take it easy today, but I didn't have shit better to do.
-Right lower back felt like I pulled something since I got up this morning. Decided to warm-up and see how it felt.
-Experimented with a narrower stance and grip. It worked but I kept feeling like I wanted to spread out a little bit when I stood up on the last set.
-Kept the side-bends light, I wanted to get some blood in the funky feeling area of my back.
-Anyways, decent PR, last two reps were slow and more back rounding that I'd like.

Press m3 w2

Stretching / Rope
Press 65x5, 85x5, 105x5, 120x5, 135x6
Chins 5x5 between presses, 7x2,x6,x5

-My mind is tired and focused on my final later. I'm such a space case today that I did sets of 5 instead of 3 for presses. Once I realized, I decided to do some chins and GTFO
-Doing neck work and adding some yin to the yang tomorrow.

Schtuff

20min walking downhills and running up

Squat m3 w1

Stretching / Rope
Power Snatch 45x5, 65x5, 75x5, 90x5, 100x5
Squat 155x3, 170x5, 200x5, 230x10
Band GM Greenx12x5
HLR 5x5,4
Bench sit-ups 2x15,2x10

-Felt a little out of it today.
-Snatches were easy
-Shitty form on the last few squats, but they went up relatively smooth and easy. Too much forward lean.
-Band GMs were easy, go to 5x12

Bench m3 w1

Stretching / Rope
Bench 95x5, 115x5, 130x5, 150x5, 170x10
DB Bench 50x10x4,7
Kroc Rows 50x10x2, 70x30
Neck wrap 100reps (forwards and side-to-side)

-Felt like I stopped at a good point on benches this time. I was shifting around way too much however.
-Failed on the 5th set of DB Benches like a dumbass

Sprints

5min jog
10 80m hill sprints
10min walk

Deadlift m3 w1

Stretching / Rope
Power Clean 75x5, 115x3, 125x5, 140x5, 160x5
Deadlift 185x2, 220x2, 240x5, 275x5, 315x10
HLR 4x6
LHS 20, 2x16

-Cleans didn't seem to have too much effect on deads. I had at least a couple more reps in me.

Press m3 w1

Stretching / Rope
Press 60x5, 75x3, 95x5, 110x5, 125x10
Chins 4x5 (various grips between press sets), 6x6, 1x5 - 61reps
Dips 5x8, 1x10 - 50reps
Neck raise - 20x15x5 - 75reps

-New game for assistance work shoot for 5 sets of whatever, if I make tack on an all out set at the end. Go to sets of 7 for chins and sets of 9 for dips.

Squat m2 w4

Snatch 45x5, 60x5, 70x5
Squat 105x5, 130x5, 155x5
Green Band GM 3x8
Maxwell Daily Dozen

-I like the band GMs, but the green feels pretty light.

Bench m2 w4

Stretching / Rope
Bench 80x5, 95x5, 115x5
Push-ups 3x10
Chins 6x5 between benches and push-ups

Deadlift m2 w4

Stretching / Rope
Deads 145x5, 180x5, 215x5
Lunges 3x10 l/r

Press m2 w4

Stretching / Rope
Press 60x5, 70x5, 85x5
Chins 3x5 - various grips
Neck Isos
Maxwell Daily Dozen between sets

-Love backoff week

Squat m2 w3

Stretching / Rope
Hang Power Snatch 45x3, 75x3, 105x2x3
Squat 155x3, 175x3, 195x5, 220x3, 245x9
GM 115x12x5
HLR 5x6
Side-bends 24KGx10x1, 16KG 60reps

-Snatches still easy
-Form kind of fell off on squats
-Still get that funky feeling doing GMs - try out some band GMs next cycle

Bench m2 w3

Stretching / Rope
Bench 95x5, 115x5, 145x5, 165x3, 185x7
Chins 25reps (sets of 5 between benches)
DB Bench 50#x60reps (12,12,10,8,10,8)
DB Row 50#2x10, 70x30/26
Neck Wrap 10#x100 (forwards and side to side - 30,20,30,20)

-Got 8 reps with 185 but the 8th rep was just stupid. Put myself in a really dangerous position just trying to get the bar to the rack, so I'm DQ'ing myself. Lessons to take home: 1)Push it but don't push it without a spotter 2)Focus on staying tight 3)Make sure feet are planted and pushing in to the floor.
-Attempted some Kroc rows. It appears from vids that you're supposed to rest between left and right. This makes sense because I didn't, and was too gassed to get 30 reps with my right arm.
-Neck so pumped I feel like a bobble head.

Deadlift m2 w3

Have a lot on my plate today so made it short.

Rope/stretching
Deadlift 155x5, 185x3, 215x3, 270x5, 305x3, 340x8 PR
HLR 25reps

-Switched to touch and go method for deadlift. That and no cleans before may have given me the PR. Felt like I could have done more however.

Press m2 w3

Stretching / Rope
Press 60x5, 85x5, 105x5, 120x3, 135x7 PR
Chins 60reps (5,5,5,5,6,6,8,5,5,5,5)
Dips 60reps (8,8,8,10,12,4,5,5)
Neck raises 20# 60reps (10,10,20,15,5)

-rep 7 for presses was nasty, no cheating but slow and uneven. Need to brace with abs and back more for protection. I feel like I could tweak something here if not careful.
-did a few less dips than I wanted to today

Squat m2 w2

Stretching and rope
Hang Power Snatch 45x3, 75x3, 100x2x3
Squats 155x5, 180x3, 205x3, 230x12 PR
GM 115x10, 135x10x4
HLR 6x5
Bench sit-ups (legs squeezing bench for anchor) x15, 3x10
~1:10

-Snatches were easy
-Happy with the squat PR - not the best form in the world on the top set
-GMs were a little tough - felt some sort of nerve type thing at the top of my hips, use the same weigh / reps next time and see if it persists
-Felt stronger in HLRs, bench sit-ups were tougher than anticipated.

Bench m2 w2

Stretching / Rope
Bench 95x5, 115x3, 135x3, 155x3, 175x10 PR
A1. One-arm DB Bench 50# 54reps (10,10,10,12,12)
A2. DB Row 50# 68reps (10,12,13,13,20*)
Neck wrap 10# 110reps (forwards and side to side)
Chins 5x5 various grips between sets of benches and neck
1:05 total

-Got some rest and got a good bench. A few of the reps didn't have a satisfactory pause, but good enough. Ass was in constant contact with the bench.
-DB bench was taken just about to the max. Last set of rows were done with the thick handle and close to the max for grip endurance.
-Chins were really hard after the rows.
-Good showing overall.

Deadlift m2 w2

Stretching / Rope
Took a shit
Hang Power Clean 45x3, 75x3, 115x3, 155x2x3
Deadlift 180x3, 215x3, 250x3, 285x3, 320x7
HLR 4x6

Thus concludes a shitty week of training. Things I did wrong:

• Did not make sleep a priority


• Neglected JM, and foam rolling


• Did not take an extra day off when in doubt


• Trained the day after Squats


• Zero conditioning


• Pork the night before seems to equate to poor training the next day

These are things I already know, but must put in to practice.

Press m2 w2

Stretching / Rope
Press 60x5, 70x5, 85x3, 100x3, 115x3, 130x8
Dips 75
Chins 50
Neck raise 25x15x5

-Presses suck actually did less than a previous PR. The only excuses I can make is that I didn't sleep enough last night and Deads or Squats the day before seem to take a toll on upper bodywork the next day. Last PR for presses came 3 days after squats.
-Up the dips and chins 10 reps a piece.
-Stick with the same for neck raises.
-I'm toying with the idea of setting the timer for 50min on press and bench day and working against the clock to bang out as many reps as possible. Time really isn't an issue right now though.

Squat m2 w1

Stretching / Rope
Hang Power Snatch 45x3, 75x3, 95x2x3
Squat 135x3, 155x3, 170x5, 195x5, 220x13 PR
GMs 115x10, 125x10, 135x10x3
HLR 5x5
Situps 10x15x2, x10
FCT 80x10x2, x15

-Snatches felt good and easy
-Squat was feeling really good
-Do another set with 135 for GMs next time
-Last set of HLRs were pretty shitty
-Not feeling FCTs, I'm not sure how much I really get out of them
-About an hour and twenty minutes total.

Bench m2 w1

Stretching / Rope
Bench 95x5, 115x5, 125x5, 145x5, 165x10
DB Bench 50x15, 10, 8, 10
DB Row 50x12x3, x20
Neck wrap 100reps forwards and left/right
Chins - 25reps various grips between sets
1hr
Mow lawn.

-A little worn today, but I wanted to prepare for a sedentary weekend.
-Last set of benches was not focussed or strong. The last couple bench sessions have been way better but I did have at least a day between them and deadlift sessions. Something to think about.
-was trying to get out of there quickly due to the smoke today and tried something different with asst. work. Good efforts but about the same workout length as usual.

Deadlift m2 w1

Been pussing out and suffering from atrophy for the past few days due to tons of smoke in the area. Decided to suck it up today literally. My head and lungs feel like shit.

Stretching
Rope
Deadlift 155x5, 185x5, 215x3, 235x5, 270x5, 305x12 PR
HLR 4x5
Side bends 16kg x15x4
45min

Moved a bunch of furniture and shit later.

-Deadlifts for more than 8 reps suck
-Last couple HLR reps were pretty weak - lots of arm bend

Press m2 w1

Stretching / Rope
Press 65x5, 85x3, 95x5, 105x5, 120x10
Chins x50
Dips x75
Neck raises 25lbs x 50
Time 52min

-Wanted 12 for the last set of presses but #10 was pretty slow. PR but not really.
-Shoot for 60 total Chins and 85 total Dips
-Shoot for 75 total Neck Raises

Bench / Squat m1 w4

Stretching / Rope
Hang Snatch 45x3, 65x3, 75x3
Squat 100x5, 125x5, 150x5
Bench 75x5, 95x5, 115x5
Bent Row 95x6x3
Neck Iso's
Sit-ups 3x15

Deadlift m1 w4

Stretching / Rope
Clean 45x3, 75x3, 95x3
Deadlift 140x5, 175x5, 210x5
KB Step-ups 2x16kgx6x3
Planks 40sec front, 30sec sides, 30/20, 30/20
Chins 3x5 rotating grips in between sets of other stuff
Maxwell Daily Dozen during rest intervals

Press m1 w4

Stretching / Rope
Hang Cleans 45x3, 55x3, 70x2, 85x2, 100x2
Press 55x5, 70x5, 85x5
Chins 6x5 (alternating grips, in between sets of presses and dips)
Dips 3x5
Maxwell Daily Dozen and misc. JM done between sets and after
Foam rolling and stretching later

-Backoff week wtf can I say?

Sprints

Stretching, Jogging
11 Hill Sprints
Walked and checked out the monster hill - looks fun and hard.
Foam rolling, JM, and stretching later.

Squat m1 w3

Stretching then Rope
Hang Snatches 45x3, 65x3, 95x a bunch of misses then x2, 105x2, 115x2
Squat 125x5, 155x5, 185x5, 210x3, 235x10
GMs 125x 10x3, 130x10, 135x10
HLR 3x6
Straight Leg Sit-ups 10x16x2, 10
JM stuffs

-I hate a smelly snatch! Just was not getting under it nicely today. Going to do HCs on Dead and Press day then HSns on Squat and Bench day - Progressive on upper body days and straight sets with top weights on lower body days.
-Wasn't very focussed on last set of squats - form was pretty good though and got what I wanted.
-135 for 5x10 should be no issue.
-HLRs were done with bent elbows - this seems to be much easier on the shoulders - cleaned up with straight leg sit-ups.
-Foam and ball roll upper right glute - had a little pain there.
-Nice first cycle - I'm liking the 5/3/1 stuff

Sprints

Stretching / Jog
10+ hill sprints - lost count but tried to overcompensate rather than under
Later:
Maxwell Daily Dozen
More stretching and foam rolling

Bench m1 w3

Stretching and Rope
Bench 75x5, 95x5, 115x3, 140x5, 160x3, 180x8
A1. One Arm KB Bench 16kgx15, One Arm DB Bench 35x15x3, 35x20
A2. One Arm KB Row 16kgx15x4, 16kgx20
B1. Neck Wrap 10x8x5
B2. Wide-grip Pull-ups 4x5

-1:15 to complete - pretty long.
-8th rep with 180 was definitely my last. Its a PR but I'm not too excited (note: new PR tag). I knew I could do it.
-KBs for one arm benches suck - Shoot for 100 reps total on A1 and 2
-Go to 4x10 with the neck wrap and 5x5 for pull-ups
-Experiment with out alternating sets next time - see if it speeds things up or slows them down.

Ride

8/13
45min easy bike ride
Foam rolling

Deadlift m1 w3

Stretching / Rope
Hang Cleans 45x3, 95x3, 115x3, 165x2x3
Deads 205x3, 260x5, 295x3, 330x8
KB Step-ups 2x16kgx8x5
HLR 3x5
Kneeling Ab Wheel 15, 20

-1st set with 165 were more like hang power cleans - got my confidence and got under it on the last two sets.
-Wanted 330x10 for the last set but I pussed out - I felt my back was rounding too much.
-Step-ups were taxing on the grip
-HLRs still need work stick with 3x5 and fill in the total reps with another exercise like today. The last set of 20 with the ab wheel was pretty hard. HLRs seem to be f'n with my shoulders.
-Taking tomorrow off - restorative type stuff.

Sprints

Stretch / Jog
10 Hill sprints
Walk / Stretch
Maxwell Daily Dozen
Foam rollin

Press m1 w3

Stretching / Rope
Press 55x5, 70x5, 85x3, 105x5, 115x3, 130x9
A1. Chin-up 5x7
A2. Dips 5x12
Neck raises 25x10x5

-All good, a little over an hour
-Barely made the last press - good effort
-Spent a lot of time on chins and dips but happy to make my goals - go to 3x5 for chins and 3x8 for dips for back off - then 40 total chins and 65 total dips
-Neck raises were no prob go to 3x8 for back off and 4x12 after

Squat m1 w2

Stretching and Rope
Hang Snatch 45x3, 75x3, 95x3, 115x2x5
Squat 115x5, 155x3, 175x3, 200x3, 225x10
A1. GMs 105x10x2, 115x10x3
A2. Side bends 16kgx10x5
Upper body JM between sets
Finished off with lower body JM

-Long but good - 1:10 total
-Snatches were pretty stable - 115 took a couple sets to get comfortable with
-Cut off the squats when the form went shitty
-GM with 115 no prob go to 125
-Side bends were easy but I'm sure I'll be sore tomorrow

Bench m1 w2

Stretching and rope
Bench - 75x5, 95x5, 115x3, 130x3, 150x3, 170x10
A1. DB Row 30x15x5
A2. 1 arm DB Bench 30x15x5
B1. Neck warp 4x8
B2. Pull-ups 3x6
A bunch of JM between sets

-9th and 10th rep with 170 were hard but I'm glad I did them.
-Time to move up for DB rows and benches - try the birdball next time.
-Go to 5x8 for neck next and 4x6 for chins.
-Foam roll later.

Sprints

Stretching
Short Jog
7 Hill Sprints
Walking
Maxwell Daily Dozen

Deadlifts m1 w2

W/U:
Stretches and rope
W/O:
Cleans 45x3, 95x3, 115x3, 160x2x5
Deadlifts 205x3, 245x3, 280x3, 315x8
KB Step-ups 2x16kgx8x4
HLR 40 total - sets of five mixed in with step-ups and then alone

-Workout was pretty long but good.
-Cleans were pretty solid.
-Deads were good. Not the best of form on the last several reps and my grip started to go. Remember to chalk up next time as the hands be sweaty and keep the bar closer to the body. Read up on Deadlift cues.
-Step-ups suck in a good way go to 5 sets of 8 next.
-Still not good at HLRs - go to 45 total reps.

Press m1 w2

W/U:
Stretching and Rope
W/O:
Press 55x5, 70x5, 95x3, 110x3, 125x8
A1. Chins 5x6
A2. Dips 5x10
Neck raises 25x12x4
45min

-Presses were pretty good - 150 calculated max
-Dips were harder than chins this time go to 35 and 55 reps for chins and dips next
-Go to 5 sets of 10 for neck next
-Hams are still sore from the GMs the other day

Squat m1 w1

W/U:
The usual
W/O:
Hang Snatch 45x3, 75x3, 95x2, 110x2x5
Squat 160x5, 185x5, 210x12
GMs 95x10x5
HLR (90°) 5x6

-Snatches were pretty comfortable for the most part - still pretty easy - just working on stability still.
-Pretty good form throughout with 210 - could have done more but they were turning in to breathing squats.
-GMs were easy go to 105
-HLRs still fuckin hard - will do a set or two of these on bench and press day.

Bench m1 w1

W/U:
Stretching and rope
W/O:
Bench 75x5, 95x5, 125x5, 140x5, 160x12
A1. DB Bench 30x10x1, 12x4 - 58 total
A2. DB Row 30x10x3, 15x2 - 60 total
Neck wrap 10x8x3
Wide-grip chins 8,8,6
JM stuff between sets

-Pretty strong work on the bench - 220 1RM according to the calculator. I don't know how much faith I put in that though.
-Do at least 60 total on the DB Benches and 70 total on Rows - Rows are beyond easy.
-Neck work was easy as well - go to 4x8, then 5x8, then 3x10 etc.
-Wanted another set of 8 for chins but the set was getting slow.

Sprints

Stretching
3min jog
6 hills sprints - a little over a minute between
20min walk

Foam rolling and JM later

Post-shit / pre-breakfast weigh-in: 158lbs wtf?

Deadlift m1 w1

W/U:
Stretching and rope
W/O:
Cleans 75x3, 125x2, 155x2x5
Deadlift 205x1, 235x5, 260x5, 295x10
KB Step-ups 2x16kgx8,6x3
HLR(90°) 5x6

-Starting to feel like there's something on the bar coming out of the hole with cleans
-295x10 equates to a 390 1RM - not bad
-Go to 30 total reps for step-ups
-Stay with 30 reps on HLR

Press m1 w1

W/U:
Same ole
W/O:
Press 55x5, 70x5, 90x5, 105x5, 115x10
A1. Chin-ups 8,6,5,5,5
A2. Dips 5,10,8,8,8
Neck raises 16kgx10x3

-115x10 aint bad - a few reps left in the tank fo sho
-Chins and dips seemed hard after the presses - go to 5x6 for chins and 5x8 for dips, then build from there
-16kg is too much on this go to 25lbs

Sprints

Lower body stretches
2min Jog
5 hill sprints 2-3min rests - roughly 60m and 30 degree incline
10min walk

Later:
Foam rolling - lower body
Maxwell Daily Dozen

Backoff - Bench

W/U:
Standard but forgot to stretch before jumping rope - 10min
W/O:
Bench 75x5, 95x5, 115x5
DB Bench 30x8x5
DB Row 30x5x5
24min

Later:
Pull-ups 3x6

-Asst. work in the 10-20rep range will be interesting.

Sprints

Calf, Ham, and lunge stretching
Jog for a few minutes
4 Hill Sprints - first 2 easy, last 2 all out
Walk for a few

Backoff - Squat

Usual warm up plus calf stretching - a little sore
Hang Snatch 45x3, 75x3, 105x1x5
Squat 100x5, 125x5, 150x5
Good Mornings 45x5, 55x5, 65x5, 75x5, 90x5
Hanging Leg Raises (90°) 5x5

-Total time 54min
-Snatch was feeling good
-GMs were fuckin easy. Will slowly build up but there seems to be a ton more weight to be added. A little tight in my right ham doing these - will foam roll this evening
-HLRs were straight sorry - the damned cross bar hits my back when doing these. Gotta start somewhere.

Press - Backoff

Same warm up as last time - takes about 10min
Press 55x5, 70x5, 85x5 - 10min or so
A1. Chins 5x5
A2. Dips 5x8 - 10min total
Neck Isos
Rope 5min easy with sets of 3 double unders mixed in
Total time 38min

Hip and shoulder JM, calf stretching
Maxwell Daily Dozen

-Chins and dips were easy but its possibly more than I want to be doing for back off work, we'll see after a cycle.

Backoff - Deads

W/U:
3x10sec hamstrings, hip flexor, shoulder stretches
Rope 100 double, 50 left, 50 right, 100 alternating, 50 high knees, 100 double
W/O:
Clean 60x3, 75x3, 85x1, 145x1x5
Deads 140x5, 175x5, 210x5
Chins 5,10,5,5,5 - 30 total

-Been beating myself with school work the past two days. Decided to take a back off week then I'm going to use the 5/3/1 progression for the heavy stuff.
-Felt like shit and didn't feel like working out today. As usual I feel much better now.

Stuff

Followed along with a yoga tv show for a half hour.
Maxwell Daily Dozen and some other JM throughout the day.

Weights n stuff

shoulder and hip JM
HSn 45x2, 75x2, 95x2, 105x2x5
Bench 95x5, 135x3, 175x3, 185x5x3

circuit x4
10 med ball woodchoppers
15 med ball slams
10 burpees
rest
7:12 AHR 168, Max 182, Min 113, Recover 11 (182-171)

FCT 90x6x3

more shoulder and hip JM while cooling down.

-Snatches were pretty solid 110 next
-Benches went up pretty smooth but slow. Repeat.
-ICT 2 was about the same as last time, accept I did an extra round.

Sprints

4 x 50m
4 x 50m uphill
Neck Isos

Weights

HC 95x3, C+HC 135, 145x4
Sq 155x3, 205x3, 235x5x3
LCCJ 12, 8 ~4min
Abwheel standing to about 4.5" out 3x5

-Cleans no prob, either go to 155 or do 3 position cleans
-I guess I'm happy with the squats. Trying to remember all the cues while doing them is hard. No significant GMing out of the hole so go up to 240 or do some progressive loading.
-Wanted to go for 30reps in the LCCJ - Hah! Do 20 next time if its after a workout.
-Measure the abwheel next time and go for 5" out.

Weights

HSn 45x3, 75x3x2, 95x2, 100x2x6
Bench 95x5, 135x5, 170x5, 180x5x3
P-Row 165x6x3

Circuit:
Pull-ups 15, 10, 5
2x16kg swings 15, 12, 9
Dips 15, 12, 9
7.5 minutes - no kipping

-Got a little wobbly with 75 so I did another set. The rest was pretty solid - go to 105
-Mis-loaded 170 on first work set, 180 went up smooth - go to 185
-Rows were no prob - do more sets/reps next time if no pull-ups are planned.
-Not strong enough on pull-ups to go 15, 12, 9 - possibly move to 12, 9, 6. Move to 24kg KBs too.

Sprints

2min jog
4 20-30sec sprints followed by 1-2min recovery

Chill

Maxwell Daily Dozen
40min walk
Neck Isos

Weights

Hang Clean 45x3, 95x3
Clean + 2 HC 135x5
Deadlift 245x3, 265x5, 295x5, 325x5
Bench 95x3, 115x3, 175x5x3
OHS 95x5x3
1:05

-Cleans were pretty solid - work on receiving the bar on shoulders
-Deadlift was solid but 325 felt harder than it should. I doing this without another big lift work up with sets of 3 then finish with 5 or 3 ME style.
-Bench was solid go to 180.
-OHS were easy but my wrists were hatin it.
-Intended to jumprope afterwards but my Buddy Lee busted.

Ross GPP

Maxwell Daily Dozen

20sec of each 5x
Burpees
Jumping Jacks
Split Jumps - went to lunges after 3rd round
Burpees
JJs
Mountain Climbers
Rest

Band dislocates, Hip JM, Hip flexor stretches

Pull-ups 3x6

Mow lawn

-GPP 2 adaptation was more taxing than planned. Legs were pretty well burnt. Use lunges instead of split jumps, and remember to rest 30sec instead of 20. 11:01, AHR 162, Max 177, Min 93, Recover 9 170-161.

Weights

2min rope
Hang Snatch 45x3, 75x3, 95x2x5
Bench 95x5, 135x5, 170x5x3
F'd around with some dragon flags

-Snatches were pretty solid go to 100
-Bench was solid and smooth go to 175
-Flags are interesting, I have a ways to go.

Workout A - 1

Squat 95, 155, 185 x 5, 225 x 5 x 3
WCU 16kg x 8, 5, 4
LCCJ - attempted 5min @ 4rpm but failed miserably
Neck harness 16kg x 10 x 3

-Pretty good form on the squats go up to 230
-Lats were still sore from the other day 16kg seems like a good weight
-LCCJ sucked. Just go for 5min a few times then fuck with rpm.
-53min overall - kinda long, Squats took 22min total including w/u and setup - drop the 95lbs warm up set

Workout D - 1

Hang Clean 45, 65, 75, 95, 105, 115, 125, 135 x 3
Push Press 115 x 3, 155 x 5 x 3
Pendlay Rows 155 x 8 x 3

Every 2min 5x
Ring pull-ups x 4
Med ball slams x 8
Burpees x 12, 12, 12, 10, 10
Jumping Jacks x 16
8:48 AHR 172, Max 184, Min 155, Recover 8 (179-171)

KTE 3 x 5 (toes to rings)

JM for lunch

-Hang cleans weren't bad 135 is a good working weight.
-155 wasn't too hard but it should be a good starting point.
-Rows no prob keep pace with PPs
-Burpees were a killer on ICT 8 next time keep them at 12 and don't puss out - not worth it.
-Weights took about 35min, Overall time was 1hr and 10min.

Road / Intervals

Maxwell Daily Dozen
Run .6 miles - 245" elevation gain
5 x 100m sprint - on municipal park grass and very slow
8 ultra thick swing set bar chin-ups
Run / Walk .6 miles back down - need to work on the pose running downhill
JM stuff
static stretches
Ross style ab circuit x 3
Neck Isos
Jumped in pool to rinse off

Workout C - 1

Revised my template again... I think I'm set, although it looks a little heavy on the posterior chain.

Deads 155 x 5, 205 x 3, 245 x 3, 275 x 5, 295 x 5, 315 x 5
FSQ 155 x 3 x 3
A1. Straight bar curls 65 x 10 x 3
A2. Dips BW x 10 x 3
Side-bends 16kg x 10 x 3

-Deads were good go up 10lbs across
-FSQs without the rack are interesting - unracking it to the ground is fun.
-65 was light for curls but it got hard on the 3rd set try 70 next time. Dips were easy.
-16kg is too light for side-bends try 55lbs or 24kg next.
-The core of the workout (Deads/FSQ) took just under a half hour without much of a warm up. Overall time was 42min.

Weights 2

PP 95, 115, 135, 165, 185 x 3
Squat 135, 175, 195, 225 x 5
Chins 35 x 6 x 2, 5 x 1 - 90sec r.i.
Neck wrap 4 x 10

-Start with 165 for PPs. Need to break the habit of dipping under it. Took about 16min to work through this including set-up.
-225 for working weight with squats - Messing with a higher bar position. 225 was less than perfect - GMing a little and knees wanted to drift inward. Stick with it until nailing it. 13min and an additional 7 breaking the stands down.
-Didn't feel like I could make six on the last set of chins go for it next time. 6min.
-Overall time 1:02

Magic 50

Maxwell Dozen

Adaptation of Ross's Magic 50 Warrior Challenge
5 rounds
5 KB(24kg) snatches
5 KB swings
5 Burpees
1min rest
9:44, AHR 163, Max 173, Min 99, Recovery 7 (177-170)

Side planks 30sec L/R x 4

Band dislocates, HIM, Bird dogs

- Didn't like this circuit at all. KB snatches are just wrong for circuits, will try DB snatches at some point, but I won't be combining them with swings. Something like swings or double swings with burpees, pull-ups, and maybe lunges would be cool. I need to get some lunges or split jumps in here somewhere.
-Side planks went like this - push-up, 30sec plank, push-up, 30sec plank, no rest. Do 45sec next time.

Jumrope EIT

Maxwell Daily Dozen
6 rounds of
1min jump rope
10 med ball slams
10 push-ups
~30 seconds rest
11:42, AHR 171, Max 184, Min 117, Recovery 15 (184-169)
Neck raises 16kg x 10 x 3
Band dislocates and HIM/HAM
Ironmind twist yo wrist thing 10#
Mowed the lawns
10 pull-ups

-EIT was nice. 160 turns is about right for 1min, did the first round with 200 turns.
-Neck raises are still heavy at that weight stick with same sets/reps
-10# is too light for the wrist thing.

Weights n stuff

Going with something new here. Gant Gimes crossed with MEBB. Ideally, some sort of circuit conditioning day 1, day 2 weights, day 3 interval stuff, day 4 off. Weight training will be some sort of quick lift for 5-8 sets of 1-3 reps, followed by a ME sort of lift for 5 x 3 or 3 x 3 (progressive loading every few tries), then some sort of random assistance. Going to try to take volume down 50% every 4 weeks or after 3x through the lifts then start back where I left off. After another 4 weeks change some exercises if stalled.

Hang Sn 45, 65, 75, 85, 95 x 3, 105 x 1 (missed #2), 105 (miss)
Bench 95, 135 x 5, 165 x 5 x 3
FSQ 95, 115, 135 x 3, 155 x 3 x 2
Kneeling ab wheel 3 x 12

-I guess 95 is my working weight for hang snatches. balance while catching at the bottom sucks.
-Bench was way easy take it to 170
-FSQ wasn't hard but I have some form and flexibility issues 155 for working weight next time.
-Ab wheel was easy try some standing next time.

Stuff

5min jog
2 x 800m 1min r.i.
2 x 50m jog back

Later:
Maxwell Daily Dozen
5min LCCJ @ 2x16kg
Wide-grip pull-ups 3 x 6
Band dislocates and Hip JM

-Feeling good after running.
-5min LCCJ is tough, next time set a pace.

Shite!

Caught the flu Tuesday

Maxwell Daily Dozen
10 pull-ups
15 dips

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 170 x 5 x 3, 190 x 3 x 3
Wide-grip pull-ups / Dips 3 x 1-4

Circuit 3x
Burpees x 30sec
Jumping Jacks x 30sec
High Knee DB Press x 30sec
Shadow Box x 30sec
6min - AHR 168, Max 180, Min 117, Recover 20 (177-157)

Later:
Neck isos 3x with 30sec side planks before and after
3 x Jaw openers x 15 with 1min planks in between

-170 was easy, 190 went up smooth, 175/190 next.
-Ladder last two ladders were hard. Go to 4 x 1-4 next.
-GPP 1 was pretty good go for 4 rounds next time.
-Do some neck isos and sit-ups later.
-Felt really good working out today. Not sure what to attribute it to. I had two days off and also started taking this Alpha Male supp. I have heard from a couple non-scientific but methodical sources that this stuff was good. I have only been on it for a few days though.

Workout C

W/U: Rope and stretching
Squat 95 x 5, 155 x 5, 185 x 5, 230 x 10, 225 x 10 x 2
Chin-ups 25 x 10, 6, 4

-Uninspired workout today. Had a shitty interview this morning.
-Forward lean and sticky on the last set of squats. Do 230 x 10 x 2, 225 x 10 next workout and progress like that.
-Hoping for 12 on the chins but 10 felt right today. My lats were hit pretty hard a couple days ago.
-Do some neck isos later.

Workout B

OHP 45 x 5, 95 x 5, 130 x 5 x 3, 145 x 2 (missed 3), 135 x 3 x 2
Pendlay Rows 165 x 6 x 6
Dips 60 x 10, 8, 5

Attempted ICT1 but fubared the timing.
1st circuit 1min burpees (19), 1min chins (13), 30sec Hindu squats (17)
took a long rest to figure out what I did wrong then,
30sec burpees (10)
30sec chins (8)
30sec hindu squats (18)
Rounds 3, 4 - simulated 15sec
burpees x 5
chins x 4
hsq x 10
10:04, AHR 158, Max 183, Min 119, Recover 171-159

KTE 8, 6, 5

-I had the shits this morning so that may account for the shitty workout.
-130 x 5 x 3 for OHPs was just barely, reset to 5/25.
-Need to warm up better. I had some pain in my right shoulder tendon going in to my humerus. See here.
-Rows were no prob once I got going... Had to take a shit afterwards.
-Nice work on the Dips. Seems a lot stronger than a year ago.
-Fucked up the circuit. Ideas for progression do 30, 15, 15, 15sec, then 45, 30, 15, 15 - etc. Base on rep range.
-Work on KTE form see here.

Random

24 movements
Maxwell DD
40 sit-ups
HIM & HAM JM
Band dislocates

Workout A

W/U:
Various Snatches on OHSs 45 and 65#
W/O:
PC 95 x 3, 115 x 3, 155 x 3, 180 x 5 x 3, 200 x 3, 200 x 2 (miss on 3), 200 x 3
DL 245 x 1, 285 x 1, 300 x 5, 320 x 5, 340 x 5
Wide-grip Pull-ups / Dip Ladder 1-4, 1-4, 1,2,4, 1-3
Run 18:39 AHR 149

-Last set of PC and DLs were ugly, repeat.
-Fucked up the count on ladder 3

Workout D

W/U:
HIM and HAM, Band Dislocates
Complex w/ 45, 65, 95
Deck Snatch + OHS
Power Snatch + OHS
Hang Snatch + OHS

W/O:
Bench 95 x 5, 115 x 5, 135 x 5, 170 x 5 x 3, 185 x 3 x 3
Pull-up / Dip Ladders 1-6, 1-3, 1-3 - 8min

Circuit x 3
Burpees x 30sec (10, 9, 10)
Chinnies x 30sec (44, 54, 50)
Hindu Pushups x 30sec (8, 8, 8)
Lunges x 30sec (16, 14, 16)
Med-ball Slams x 30sec (22, 20, 21)
Rest
9:02, AHR 164, Max 177, Min 116, Recover 14 (177-163)

-185 was hard but it went up smooth. Go to 170 x 5 x 3, 190 x 3 x 3 next
-I know! Lets try ladders of 1-4 and progress ETK style.
-Circuit was good. Last round of Chinnies sucked, controlling breath on Hindu Pushups are fun. Recovery still pretty weak but an improvement over the last time I did ICT 9 a few months ago.

Workout C

W/U: Dynamic stretching, Snatches and OHS 45, 65, 95#
Squats 95 x 5, 155 x 5, 185 x 5, 230 x 10 x 3
Chin-ups 25 x 11, 5, 4, 4, 4
Band pull-through yellow band x 15 x 3
Neck raises 16kg x 12 x 3

-230 wasn't pretty, lots of forward lean. Repeat.
-Getting the hang of pull-throughs.
-Stay the same with neck raises.

Workout B

W/U: Snatches and OHS with 45#
OHP 45 x 5, 95 x 5, 125 x 5 x 3, 145 x 3 x 3
Pendlay Rows 165 x 6 x 6
Dips 24kg 12, 8, 6
5min OALCCJ 16kg
5min Rope
Straight leg sit-ups 24kg x 10 x 3
Yard work cool down

-last set wit 145 was tough. Go to 130 x 5 x 3, 145 x 3 x 3 next
-Rows were good, mix in some set of 8 next
-Dips were nice move forward
-Tried out Double LCCJs but I can't find my hips in the resting position. 5min was not hard, count the reps next time.

Random

5.6 mile leisurely bike ride
LHS 3 x 20

Workout A

W/U: Snatches and OHSs 45 and 65#
Power Cleans 95 x 3, 115 x 3, 135 x 3, 175 x 5 x 3, 195 x 3 x 3
Deadlifts 245 x 1, 275 x 1, 295 x 5, 315 x 5, 335 x 5
Pull-up / Dip ladders 1-5, 1-3, 1-3, 1-2(3)/3 - failed on 3rd rung for chins
Run 19:36 AHR 152

-Huevos con chorizo is not a good pre-workout meal
-195 was tough, go to 180 x 5 x 3, 195 x 3 x 3
-Deads were hard stick with the same weight
-Ladder was aight
-Run was good - Max 160, Min 126, Recover 14 (157-143). Didn't attempt to recover quickly or anything. Its amazing how much different my HR is when I workout before. See here.

Workout D

W/U: Various snatches and OHS with 45, 55, 65#
Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 185 x 3 x 3
Wide-grip pull-up / Dip ladders 1-5, 1-4, 3, 1-3

Circuit x 5
100 rope turns
5 plyo push-ups
15 med-ball slams
20 lateral jumps over ball
rest
10:31

Neck raises 10# neck wrap - back, left, right, forward 12 x 3

-165 and 185 were no prob. Go to 170 x 5 x 3, 185 x 3 x 3 next.
-Small improvement on ladders - not seeing much progress here. Just go all out for 3-4 ladders next time.
-ICT 6 adaptation was good AHR 171, Max 181, Min 111, Recovery 14 (181-167). Getting this under 10min will be easy. Note: Do not take a big gulp of water before ICTs. I got a mean cramp in the usual upper left ab area.

Workout C

W/U: 24 movements, Snatches and OHSs 45#, 65, 95
Squat 95 x 5, 155 x 5, 225 x 10 x 3
Chin-ups 25 x 10, 5, 4, 3
FCT 95 x 8 l/r x 3
Band GMs Green x 15 x 3
Yard work for a cool down.
May go for a walk later.

-No prob on the squats. Took the full 5min break between sets.
-Chins were O.K.. I was hoping for 12.
-Good weight for FCTs go for sets of 10 next time.
-Band GMs were good for their purpose. I want to get some extra p-chain volume on squat days. I think I'm getting enough work on DL days. Need to nig-rig up a band pull-through next time.

Workout B

W/U: Snatches and OHSs 45, 55, 65#
OHP 45 x 5, 95 x 5, 125 x 5 x 3, 145 x 2, 135 x 3 x 2
Pendlay Rows 155 x 8 x 3, 155 x 6 x 3
Dips BW+45# x 12, 8, 6
Burpees x 50 4:48 AHR 166, Max 174, Min 119, Recover 8 (174-166)

Not sure what to do here. I didn't think it was possible for me to get weaker. I'm thinking of resetting my Deadlift and OHP workouts to a couple weeks ago and seeing where I end up. We'll have to see how my Squat and Bench workouts go in a few days. On another note I may switch to shorter workouts to accommodate a new work schedule in the next couple weeks.

Run

Was supposed to do this yesterday after Workout A.

Run 20min, AHR 137, Max 156, Min 80, Recover 21 (142-121)

Workout A

W/U: Snatches and OHSs with 45, 55, 65#
Power Clean 95 x 3, 115 x 3, 135 x 3, 180 x 5 x 3, 200 x 3 x 2, 200 x 2(failed on 3)
Deadlift 245 x 1, 285 x 1, 300 x 5, 320 x 5
Pull-up / Dip ladder 1-5, 1-3, 1-3, 1-2 ~7min

Note to self: poor sleep + poor nutrition + finals week = shitty workout
-Felt fatigued on the last power clean and wasn't able to get under it without going overly low.
-320 felt plenty slow and heavy in the Deads
-Ladders were mediocre
-Reset this bitch to 5/1/09

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 185 x 3 x 3
Pull-up/Dip ladders 1-5, 1-3, 1-2, 1-2

Circuit x 3
100 rope turns
10 lunges
10 burpees
10 squats
rest
(6:28)

Leg raises 3 x 10

-Bench was no prob. Go to 170 x 5.
-Power tower was nearly tipping over. With an overhand grip and hands inside the uprights its making me arc way out to get over the bar. Need some sand bags.
-Each circuit takes about 1:45 without the rest. Good little circuit my legs were starting to burn. AHR 168, Max 179, Min 117, Recover 12 (179-167)

Workout C

W/U: Snatches and OHSs
Squat 95 x 5, 155 x 5, 225 x 10, 215 x 10 x 2
Chin-ups BW+25 x 10, 5, 5, 3
Neck raises 25 x 12 x 3

-Need to work on squat form:



-Chins were good
-Neck raises too light

Workout B

W/U: Snatches and OHSs with 45, 55, 65#
Press: 45 x 5, 95 x 5, 125 x 5 x 3, 145 x 3 x 3
Pendlay Rows: 155 x 6 x 6
Dips BW+35 14, 10, 8

Circuit x 3 (5:10)
10 med-ball woodchoppers
15 med-ball slams
10 burpees
rest
AHR 170, Max 182, Min 112, Recover 12 (182-170)

Side-bends 55lbs plate x 10 x 3

Mini band shoulder dislocates, HIM and HAM hip JM.

-Barely made the last two sets of presses - heel was raising a little bit - redo
-Rows were good try a few sets of 8 then 6 next time.
-Noticeable improvement on this version of ICT 2 over the last time. Either I'm really on today or was too conservative with jumping and slamming. I didn't have to pause on the burpees at all; however, I still wasn't in the mood for a fourth round. Go for it next time.
-Side-bends were nice, good for the grip too. Good weight and reps - repeat before going to 12.

workout A

Power Clean 95 x 3, 115 x 3, 135 x 3, 175 x 5 x 3, 195 x 3 x 3
Deadlifts 245 x 1, 275 x 1, 295 x 5, 315 x 5, 335 x 5
Wide-grip Pull-up / Dip Ladder 1-5, 1-2, 1-3, 1-2

-Skipped the jog today.
-Here is the last set of deads:


-Planning on alternating around grips on the dip/pull-up ladders

Workout D

W/U: Snatches and OHSs 45, 50, and 55
Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 180 x 3 x 3
Chin/Dip Ladder 1-5, 1-5, 1-3

Circuit at the top of every 2min 5 times
10 med-ball slams
10 burpees
20 jumping jacks
9:03, AHR 168, Max 182, Min 127, Recover 16 (181-165)

10lbs neck strap 3 x 12 back, left, right, forward, no rest

-180 went up solid, need to concentrate more but didn't need it to make it today.
-Did about the same with the chin/dip ladder as last workout D. Sucks to not make progress but I keep getting better with the weighted chins. My rotate in different grips.
-ICT 8 variation was good. Maybe a little heavy on the burpees after benches and dips but things didn't slow down too much.
-Need to get neck and ab work in the rotation.

Workout C

Squats 95 x 5, 155 x 5, 205 x 3, 225 x 10 x 2, 225 x 8
Chins BW + 20 x 11, 4, 4, 3
Russian Twists 10lbs med-ball 2 x 50

HIM and HAM hip stuff
Deck squat to lunge to downward dog to lunge flowfetish style a few times

-Pussed out on the squats.

Workout B

W/U: Various snatches and OHS with 55lbs
OHP 45 x 5, 95 x 5, 120 x 5 x 3, 140 x 3 x 3
Pendlay Rows 140 x 8 x 3, 155 x 6 x 3
Dips BW + 25 x 16, 10, 7

Circuit A
8 Burpees
16 Lunges
16 Hind Squats
Rest
Circuit B
4 Ring pull-ups
8 Power-overs
Rest

Circuit A three times, immediately followed by Circuit B three times - 8:15
AHR 168, Max 183, Min 127, Recover 21 (182-161)

-Last set with 140 was tough but solid.
-Last set or rows were hard.
-Super pumped on dips, nice improvement
-Circuit was good, work faster next time

Ankles to rings 3 x 5

Workout A

Power Cleans 95 x 3, 115 x 3, 135 x 3, 165 x 5 x 3, 185 x 3 x 3
Deadlifts 245 x 1, 275 x 1, 295 x 5, 315 x 5, 335 x 5
Chin / Dip ladder 1-5, 1-3, 1-2
Run 17:10, AHR 155, Max 163, Min 138, Recover 8 (149-141)

-Power cleans are starting to get heavy and my shit form and lack of explosion off the floor are beginning to show.
-335 was just barely, felt like I had excessive back-rounding. Need to remember to video the top set next time.
-Must have blown my load on the deads since there was no improvement on my ladders. Ladders on workout A are considerably weaker than workout D. Is this due to systemic fatigue or other? hmmm

workout d

W/U: Light snatches and OHSs
Bench 95 x 5, 115 x 5, 135 x 5, 160 x 5 x 3, 180 x 3 x 3
Chin/Dip Ladder 1-5, 1-5, 1-3

Circuit
30sec Burpees (~10)
30sec Rest
30sec 2 16kg Hardstyle™ Swings (~16)
30sec Rest
Repeat x 3

-Bench was no prob go to 165 / 180 next time
-Failed on 3rd ladder, 3rd rung of chins
-30 on/off circuit 5:33, AHR 170, Max 182, Min 128, Recover 11 (182-171) - could have used a 4th circuit. Next try anatomic breathing for swings.

workout c

W/U: Some snatches and OHS with the bar
Squats 95 x 5, 155 x 5, 215 x 10 x 3
Chins BW + 20 x 10, 5 , 4
KTE 3 x 10

-Last two squats were hard
-Chins good, stay with the same weight
-KTEs a bitch

workout b

Press 45 x 5, 95 x 5, 120 x 5 x 3, 135 x 3 x 3
Pendlay rows 135 x 8 x 6
Dips BW + 30lbs x 12, 9, 6

Circuit x 3
10 med ball wood choppers
15 med ball slams
10 burpees
Rinse and repeat
5:50

-Press was hard but went up pretty smooth
-Rows no prob
-Dips were good - go to 35lbs
-Circuit was a real ass kicker, had to pause on last set of burpees - 5:50, AHR 171, Max 188, Min 143, Recover 4 (178-174)

Workout A

Weigh-in 160lbs

Power Cleans 95 x 5, 115 x 5, 135 x 5, 155 x 5 x 3, 175 x 3 x 3
Deadlift 245 x 1, 265 x 1, 285 x 5, 305 x 5, 325 x 5
Chin/Dip ladder 1-5, 1-4, 1-2(3)/1-3 ~6min
Run 10:45min AHR 160

-Power Cleans were easy.
-Deadlifts hard but good, felt like a little back rounding. Film for review.
-Ladders, wtf happened.
-Tried a new route for run - not good.

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 160 x 5 x 3, 175 x 3 x 3
Chin / Dip ladders BW + 10 x 1-5, 1-4, 1-2(3)/1-3
Circuit 4x
100 rope turns
5 plyo push-ups
15 ball slams
20 lateral jumps over ball
rest 30-60sec
7:21, AHR 168, Max 178, Min 128, Recover 15 (176-161)

-Bench was no prob, go to 180 x 3 x 3.
-Failed trying for the 3rd rung on ladder 3 for chins.
-I like this circuit (ICT 6). Takes around 1:20 to complete without the rest. Add another circuit next time and push harder with the rope.

workout c

Squat 95 x 5, 155 x 5, 205 x 10 x 3
Chins BW+10 x 12, 5, 4, 3 (60-90sec r.i.)
Leg raises 3 x 10 (60-90sec r.i.)
Neck isos

-Taxed that ass. On vacation for the next few days.

workout b

Press 45 x 5, 95 x 5, 120 x 5 x 3 (barely), 140 x 2, 1, 1 (didn't have it)
Pendlay Rows 140 x 6 x 6
Dips BW+25 x 12, 8, 6
Circuit x 4
8 burpees, 8 chinnies, 8 hindu squats, 8 push-ups, rest
6:06, ahr 164, max 175, min 119, recover 15 (174-159)
Side bends 45 x 10 x 3

-140 was too much, drop to 135 and get 3 x 3 before proceeding.
-Rows were no prob.
-Decent circuit. Need to drop the push-ups as they go slow pecs were sufficiently worked already. When there's already pleaty of upper body volume ICT 5 should go like this: burpees, hindu squats, chinnies, lunges. Go to 5 circuits.
-Side bends good. Go to 12 x 3 with same weight.

stuff

Maxwell Daily Dozen

Neck raises 16kg x 10 x 3

workout a

Power Cleans 95 x 3, 115 x 3, 135 x 3, 145 x 5 x 3, 165 x 5 x 3 - easy
Deadlift 245 x 1, 265 x 1, 280 x 5, 295 x 5, 315 x 5 - hard
Chin/Dip ladders BW +10 x 1-6/1-7, 1-2/1-3, 1-2/1-2
Run 15min ahr 152

-Need to keep the hr lower on the jog. Start out downhill next time.

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 155 x 5 x 3, 175 x 3 x 3
Chin/Dip ladder
Chins BW + 10 x 1-5, 1-3, 1-3
Dips BW + 10 x 1-6, 1-3, 1-3

Circuit x 3:
Set watch to go off @ 1min and 2:30 3 times
1min rope (~150+ turns), 5 burpees, 10 lunges, rest ~1min
6:30min, ahr 169, max 180, min 135, recover 13 (180-167)

Hip and shoulder JM

-Bench was smooth but not overly easy
-Dips are damn hard directly after barely squeezing out a set of chins

Walk it out

3 mile walk.
Remember to do JM and neck later.

Workout C

Squat 95 x 5, 155 x 5, 205 x 10 x 2, 205 x 8 - a bit shaky and no spotter available
Chins BW+10 x 8, 7, 5
Straight-leg sit-ups 25 x 20 x 3

- go for it on squats next time.
- chins were fine - remove the cross bar on the power tower.
- go to 35 for these types of sit-ups sets of 20 is too much.
- overall time was about 40 minutes. cut down rest on chins and sit-ups.
- walk it out tomorrow.

Workout B

Yesterday:

Dynamic stretching
Press 45 x 5, 95 x 5, 115 x 5 x 3, 135 x 3 x 3
Pendlay Rows 135 x 6 x 6
Dips 20 x 15, 25 x 8, 25 x 6
Circuit
2 x 8 burpees, 16 lunges, 20 hindu squats, 30-60sec rest
2 x 4 ring pull-ups, 6 power-overs, 8 green band high-pulls, rest
5:39, ahr 170, max 186, min 127, recover 17 (182-165)

-barely made the presses, rows easy, stick with 25lbs for dips next time.
-circuit was good. first two sets take about 1:35 each, the second two about 1min a piece. go to 3 sets each next time.
-with everything it took about an hour. 7min stretching, 43min lifting, 6min panting, plus some slack time. may cut out stretching. need to add abs.

Workout A

New stuff.  Credit to Shaf.  New notation too.

Dynamic stretching

Power Clean 95 x 3, 115 x 3, 135 x 5 x 3, 155 x 3 x 3

Deadlift 245 x 1, 255 x 1, 270 x 5, 285 x 5, 305 x 5

Chin-up / Dip ladder 1-5

Jog 11:20min ahr 161, max 170, min 134, recover 11 (155-144)

-Forgot abs.  This shit was long anyways - fuck the stretching next time.

-Cleans were easy, deadlift was a good effort.

-Ladder was easy - repeat with pull-ups, then wide grip, then adding weight.

-Jog was easy as its supposed to be.  I think the pace could be even slower; however, its hard to go slow on my toes.

Workout

Ride

6 mile leisurely bike ride, mostly street with some dirt. took about an hour including a few stops for scenic views. 

ICT1

Some tai chi

ICT1 abbreviated
round1 = 1min each, 2 = 45sec each, 3 = 30sec each
burpees (28, ?, 8)
pull-ups (12, 5, 3)
hindu squats (36, 24, ?)
push-ups (22, 12, 10)

-8:50, ahr 164, max 177, min 94, recovery 13 (175-162)
-lots of pausing on the pull-ups and push-ups.
-my watch isn't capable of timing this thing right. next time go for broke for 1min and do half the reps round 2, then half the reps of round 2 for round 3.
-consider dropping the push-ups.

Ankles to rings x 8
KTE x 8
knee tuck hold 1min

neck isos

Random

2.6 mile walk

pull-up / dip superset 1, 2, 3, 4, 5

hlr 3 x 8

Run

Week off due to lack of discipline and school work.  Succinctly, poor time management.  Dropping 5x5 for now, but will revisit once or twice a year from now on.  This week and maybe next will be free form conditioning and bodyweight shit.  Then, I have a new template in mind.

2.05 mile run asphat/dirt and nothing flat - 21.25 min AHR 169, Max 187 (nucka!), Min 95, Recover - 13 (186-173)

5x5 series 3 day 3

squat 100, 135, 170, 205 x 5, 250 x 3, 170 x 8

bench 70, 95, 125, 150 x 5, 180 x 3, 125 x 8

power clean 60, 85, 110, 135 x 5, 160 x 3, 110 x 8

wide-grip pull-ups 8, 8, 6

fct 90 x 3 x 8

-squat and bench were strong and clean.

-power cleans were easy, 160 made me feel like i was actually moving something.

-failed on 3rd set of pull-ups, repeat cycle next series.

-fct was good, attempt some dragon flags and possibly add to the rotation.  if not feasible do weighted straight leg sit-ups.

5x5 series 3 day 2

squat 100, 125, 170, 170 x 5
press 70, 90, 110, 125 x 5
deadlift 170, 215, 260, 305 x 5
wide-grip pull-ups 3s x 5r
ab circuit 3 x 10 crunches (3sec pause), 16 LHS, 40 chinnies

-125 went up smooth and noticeably easier than last time
-a little ache in the hips but the heavier i went the better i felt
-ab circuit was good repeat then switch out

5x5 series 3 day 1

squat 100, 124, 170, 205 x 5, 245 x 6 (oops)
bench 70, 95, 125, 150, 175 x 5
hang power clean 60, 85, 110 x 5
power clean 135, 155 x 5
wide-grip pull-ups 4s x 7r
fct 90 x 4s x 7r

-squat no prob
-bench 175 was pretty slow but good form
-power cleans were easy, hip sockets felt achy again with the hang cleans but no probs when lifting from the floor.
-pull-ups were near max
-get 90 x 3 x 8 for fct on day 3 then switch out.

5x5 series 2 day 3

dynamic stretching

squat 95, 130, 165, 200 x 5, 245 x 3, 165 x 8

bench 70, 95, 120, 145 x  5, 175 x 3, 120 x 8

hang power clean 60, 85, 105, 130 x 5 

power clean 155 x 3 

hang power clean 105 x 8

wide-grip pull-ups 3s x 7r 

FCT 90 x 3s x 7r 

Hip sockets felt achy during the cleans, but everything went up with ease.  

walk

2.75 mile walk, 240 net feet

5x5 series 2 day 2

squat 95, 130, 165, 165 x 5

press 70, 85, 105, 125 x 5 

deadlift 165, 210, 255, 300 x 5

wide-grip pull-ups 3s x 5r 

ab circuit 2 x  10 crunches (3sec pause), 16 LHS, 40 chinnies

5x5 series 2 day 1

squat 95, 130, 165, 200, 240 x 5
bench 70, 95, 120, 145, 170 x 5
power clean 60, 85, 105, 130, 150 x 5
wide-grip pull-ups 4s x 6r
fct 90 x 3s x 6r

-a little forward lean with 240 but decent speed.
-170 was solid but not fast.
-hang cleaned everything under 100, it was all easy.

walk

yesterday: 4.3 mile walk, net elevation 223 feet.

5x5 series 1 day 3

squat 95, 125, 160, 195 x 5, 240 x 3, 160 x 8
bench 65, 90, 115, 140 x 5, 170 x 3, 115 x 8
power clean 60, 80, 105, 125 x 5, 150 x 3, 105 x 8
wide grip chins 3s x 6r
ab circuit 2 x 10 v-ups, 10 sprinter situps, 1min plank, rest

-squat and bench ok but not great
-power cleans were easy, no dip required
-change up ab circuit, include v-ups but with less reps

5x5 series 1 day 2

squat 95, 125, 160, 160 x 5
press 65, 85, 100, 120 x 5
deadlift 160, 205, 250, 290 x 5
wide grip chins 3s x 5r
fct 90 x 4s x 5l/r

ICT 9

Maxwell daily dozen

circuit x 3 

30 sec burpees (10)

30 sec chinnies (25 l/r)

30 sec hindu push-ups (8)

30 sec lunges (8 l/r)

30 sec med ball slams (20)

60 sec rest

time: 9:35, ahr 165, max 180, min 79, recover 10 (180-170)

5x5 series 1 day 1

fell off the wagon for the past week. resetting to the beginning with some changes. power cleans have been substituted for rows and weight intervals set to 15%. here goes:

dynamic stretching
squat 95, 125, 160, 195, 230 x 5
bench 65, 95, 115, 140, 165 x 5
power clean 60, 80, 105, 125, 150 x 5
wide grip chins 4s x 5r
ab circuit 2 x 10 v-ups, 10 sprinter sit-ups, 1min plank, rest

glad i reset, squats and bench seemed rusty.

5x5 series 10 day 1

dynamic stretching

squat 150, 175, 200, 225, 250 x 5 - too slow and too much forward lean, red0 

bench 110, 125, 145, 160, 180 x 5 - too slow and ass came off the bench, redo 

row 95, 110, 130, 145, 160 x 5

a1 db hammer curls 30 x 3s x 10l/r 

a2 fct 90 3s x 5l/r

recovery

3 mile walk - 167 net feet
JM stuff
Tai Chi stuff

5x5 series 9 day 3

dynamic stretching
squat 145, 170, 195, 220 x 5, 250 x 3, 195 x 8
bench 105, 125, 140, 160 x 5, 180 x 3, 140 x 8
row 95, 110, 125, 145 x 5, 160 x 3, 125 x 8
A1. hammer curls 30lbs DBs 3s x 8r
A2. ab circuit - 2 x 10 v-ups, 10 sprinter sit-ups, 1min plank
hung from the chin-up bar a bit

-a little forward lean on squats, speed was ok and depth was good.
-180 was a bit slow, form could be better i.e. scapula pinched, bend the bar and ass barely touching the bench.
-160 was ok on the rows, not explosive
-curls were easy abs were hard. go to 3 x 10 for curls and 3 sets for ab circuit.
-no issues with the upper right glute today.

Later: bike ride to the liquor store and back, half hour or so. about 5min down hill 5min at the store then 20 getting back. 3.77 miles 414"

Ride

8.2 mile ride 510 foot elevation gain. http://www.runningmap.com/?id=92687
JM and Tai Chi shit

Recovery

30min yoga
6.8 mile bike ride, 390 feet downhill http://www.runningmap.com/?id=92617

roadwork

walk .7 miles downhill
run 1 mile mostly uphill 283 feet total

8:10, ahr 168, max 185, min 85, recover 27 (182-155)

-big diff from last time:
10:13, ahr 159, max 173, min 95, recover 26 (159-133)

-moving on to interval work...

5x5 series 9 day 2

dynamic stretching
squat 145, 170, 195, 195 x 5
press 95, 110, 120 x 5, 135 x 3(4)
deadlift 220, 255, 285, 315 x 5
wide grip chins 3s x 6r
hlr 2s x 12r

-failed on 4th rep with 135, retry
-315 was fast off the floor but slow the rest of the way
-go to 4 x 6 for chins and 3 x 12 for hlr
-do hlrs on day 1 and 3, do high rep stuff on day 2

5x5 series 9 day 1

dynamic stretching
squat 145, 170, 195, 220, 245 x 5
bench 105, 125, 140, 160, 175 x 5
row 95, 110, 125, 145, 160 x 5
curls 65 x 3 x 9, 7(8)
abs 2 x 15 knee hugs, 16lhs, 15 crunches, 15 chinnies

-everything went up with decent speed. a little forward lean on the squats.
-failed again on curls, switch to hammer curls.
-go to 3 x 15 for abs... ouch

stuff

3.5 mile walk, Maxwell daily dozen.

5x5 series 8 day 3

dynamic stretching
squat 140, 165, 190, 215 x 5, 245 x 3, 190 x 8
bench 105, 120, 135, 155 x 5, 175 x 3, 135 x 8
row 95, 110, 125, 140 x 5, 160 x 3, 125 x 8
curls 65 x 3s x 9r, 7(8)r
hlr 3s x 10r

-bar speed with 245 was good but form sucked. a little forward lean and less depth than i like. continuing as scheduled.
-175 was hard but speed was decent.
-row was aight
-failed on the 8th rep of the 4th set of curls, retry.
-go to 2 x 12 for hlr

stuff again

a little tai chi

Maxwell daily dozen

15min flowfit

5min easy rope

Stuff

Yesterday:

1hr walk, Maxwell daily dozen, some static stretching and some basic tai chi.

ICT 3

Attempted a deck of cards workout from NG with burpees on red cards and push-ups on black. Cut myself off at the half hour marker with 136 burpees and 131 push-ups. Push-ups, although not strict, were the limiting factor here. Finished with neck isos.

30:15, AHR 155, Max 175, Min 83, Recover 7 (157-150)

Next time try burpess on red then push-ups on spades and lunges on clubs.

Random

2.25 mile hike, 400 ft up and down

http://www.runningmap.com/?id=91179

5x5 series 8 day 2

weighed in at 162 after a steak and egg breakfast this morning

dynamic stretching
squat 140, 165, 190, 190 x 5
press 95, 105, 120, 130 x 5
deadlift 215, 245, 280, 310 x 5
wide-grip chins 4s x 5r
abs 3 x 12 knee hugs, 12 lhs, 12 crunches, 12 chinnies

-130 was a bit wobbly
-310 was hard. ill need to do some research on form and pay attention to how much my back is rounding.
-i should really video my last sets on everything.
-chins were no prob and abs were painful in a good way

roadwork

walk .7 miles downhill
run 1 mile mostly uphill 283 feet total
10:13, ahr 159, max 173, min 95, recover 26 (159-133)
recovery walk back

5x5 series 8 day 1

dyanmic stretching 

squat 140, 165, 190, 215, 235 x 5

bench 105, 120, 135, 155, 170 x 5

row 95, 110, 115, 125, 140, 155 x 5 

curls 65 x 3s x 9r 

hlr 4s x 9r

-decent bar speed on squats and bench 

-watch form on rows - getting some momentum from raising the back.  3rd set with 115 was a mis-load.

-barely made 9th rep on last set with curls - a little back bending helped.  go to 4 sets.

-go to 3s x 10r on hlr

5x5 series 7 day 3

dynamic stretching
squat 140, 160, 185, 210 x 5, 235 x 3, 185 x 8
bench 100, 115, 135, 150 x 5, 170 x 3, 135 x 8
row 90, 105, 120, 135 x 5, 155 x 3, 120 x 8
curls 65 x 4s x 8r
abs 2 x 12 knee hugs, 12 lhs, 12 crunches, 12 chinnies

-squat: bar speed was decent and felt fairly solid with 235
-bench: no problemo
-rows: 155 was heavy... its tough not to cheat a lil on these
-barely made the curls, last rep was a real grind - go to 3 x 9
-go to 3 sets for abs

stuff

30min yoga
30min bike ride, 3.75 miles, 414 feet down and 414 feet up
http://www.runningmap.com/?id=90321
JM shizzle later

ICT 2

Maxwell daily dozen 

circuit x 8 

8 med ball wood choppers

10 slams 

8 burpees

rest less than 1 min

13:36, ahr 163, max 179, min 79, recover 11 (177-166)

neck raises 20lbs x 3s x 20r 

-the small amount of vert on choppers and burpees turned my legs in to jello

-circuit takes a little under 1 min so 440 sec work and 376 rest

-dry, windy and dust - lung burn hmm

5x5 series 7 day 2

dynamic stretching
squat 140, 160, 185, 185 x 5
press 90, 100, 115, 125 x 5
deadlift 210, 240, 270, 300 x 5
wide grip chins 3s x 5r
hlr 3s x 9r

-all good, presses hard but more there
-go to 4s for chins and hlrs

5x5 series 7 day 1

dynamic stretching

squat 140, 160, 185, 210, 230 x 5

bench 100, 115, 135, 150, 165 x 5 

row 90, 105, 120, 135, 150 x 5 

curls 65 x 3s x 8r 

abs 3 x 10 knee hugs, 10 lhs, 10 crunches, 10 chinnies, rest

-230 wasn't bad, a bit slow though.

-bench and row no probs.

-go to 4s x 8r on curls

-go to 2s x 12r on abs

5x5 series 6 day 3

dynamic stretches

squat 135, 160, 185, 210 x 5, 235 x 3, 185 x 8

bench 100, 115, 130, 145 x 5, 165 x 3, 130 x 8

rows 90, 105, 120, 130 x 5, 150 x 3, 120 x 8

curls 65 x 4s x 7r

hlr 4s x 8r

-235 was slow, bench and rows were easy

-curls felt easy too, go to 3 x 8

-hlr was pretty hard, go to 3 x 9

-thinking about changing my gpp schedule a little. the template would ideally look something like this:
day 1: 5x5 monday template
day 2: interval running
day 3: off
day 4: 5x5 wednesday template
day 5: ict
day 6: off
day 7: 5x5 friday template
day 8: off
day 9: off
repeat

of course unforeseen days off may occur.

Schtuff

30min yoga
2hr walk
lots of JM

ICT 8

Maxwell daily dozen

10 circuits done every 2min
3 ring pull-ups, 7 med ball slams. 10 burpees, 15 jumping jacks, rest
time: 19:07, ahr 158, max 179, min 69, recover 14 (179-165)

neck raises 25lbs x 3s x 15r

-circuit was rough, nice lung burn from the cold. go to 4 pull-ups and 8 slams.
-same sets and reps for neck raises.

5x5 series 6 day 2

dynamic stretching

squats 135, 160, 180, 180 x 5 

press 90, 100, 115 x 5, 125 x 2 (3)

deads 205, 235, 265, 295 x 5 

chins 3 x 7, 1 x 4(5)

ab circuit 2 x 10 knee hugs, 10 lhs, 10 crunches, 20 chinnies

-not feeling well today at all, lack of sleep and feeling like im still recovering from new years eve.

-failed on rep 3 with 125 on presses - retry

-failed on rep 4 of chins - switch to wide grip for 3 x 5