-
Week 4 Day 2 - 2/18/15 Deads
[b]BB Deads from Floor[/b]
135 x 8
225 x 6
275 x 5
[b]Farmers Walks[/b]- weight per hand
125 x 100ft
125 x 75ft
175 x 75ft
205 x 50ft
235 x 50ft
265 x 50ft
[color=red]285 x 55ft[/color]- ran out of lane, didn't want to make a turn, heaviest in a while
[color=red]225 x 50ft, turn, x 50ft, turn, x 50ft[/color]
[b]Bent over BB Rows[/b]
135 x 8
135 x 8
-
Week 4 Day 3 - 2/20/15 Pressing
Kind of an easy day, didn't go for any real heavy stuff or PRs since lower back still feeling a little tired from farmers Wednesday.
[b]12in Log Clean and Strict Press[/b]
45 x 15
90 x 8c, x 8p
90 x 1c, x 6p
110 x 3c, x 6p
140 x 5c, x 5p
160 x 3c, x p
180 x 3c, x 3p
190 x 3c, x 3p
[b]Keg Clean and Strict Press[/b]
154 x 2c, x 2p
180 x 1c, x 1p, x 3
200 x 2c, x 2 misses
180 x 3c, x 3p
*Wanted to do Circus DB, but someone was on the platform. Really wanted that 200, need to remember the one motion technique...
[b]Planks ssw/ Seated DB Overhead Extensions[/b]
45 x 45 secs, 90 x 10
100 x 45 secs, 115 x 6
[color=red]145 x 30secs, 140 x 7[/color]
*The 45 on top of the 100 started to slide, had to dump the plates, otherwise, might have gotten 45 secs......
-
Deload Week Workout 1 - 2/23/15
[B] Squats [/b]
Bw x 10
45 x 10
135 x 9
185 x 8
225 x 7
275 x 6
315 x 5
[B] Db Flat bench ssw/ one arm rows [/b]
25s x 12
35s x 10
45s x 10, 50s x 8L, x 8R
55s x 10, 70s x 8L, x 8R
65s x 10, 90s x 8L, x 8R
-
Week 1 Day 1 - 3/4/15 Deads/GPP
[b]15in BB Rack Pulls[/b]
135 x 8
225 x 6
315 x 5
365 x 5
405 x 5
*About 75% of projected max double
[b]Keg Carry/Husafel Carry[/b]
154 x 100ft, turn, x 100ft
200 x 100ft
240 x 100ft (husafel)
240 x 100ft (husafel)
200 x 100ft
*Short and sweet, nothing too taxing, broke a good sweat....
-
Week 1 Day 2 - Pressing
25 minute workout
[b]Standing Strict DB Overhead Press ssw/ Wide Grip Pulldowns[/b]
20's x 20
35's x 10
50's x 8, 108 x 8
60's x 7, 156 x 8
70's x 6, 192 x 8
[b]Dips ssw/ Standing Cable Crunches[/b]
bw x 8, 108 x 10
bw + 25 x 8, 120 x 12
-
Week 2 Day 1 - 3/9/15 Squats
[b]BB Squats[/b]
bw x 10
45 x 10
135 x 8
225 x 5
275 x 3
315 x 5
325 + 35lbs chains x 1
325 + 70lbs chains x 1
325 + 100lbs chains x 2
325 + 100lbs chains x 2
325 + 100lbs chains x 3
325 + 100lbs chains x 3
[b]GHRs ssw/ Ab Wheel[/b]
bw x 8, bw x 10
bw x 8, bw + 25 x 10
bw x 8, bw + 25 x 12
-
Week 2 Day 2 - 3/11/15 Pressing
[b]12in Log Strict Overhead Press[/b]
25lb dbs x 15
90 x 8
90 x 5
110 x 5
130 x 5
150 x 3
170 x 3
190 x 1
200 x 1
[color=red]170 x 3
170 x 4
170 x 6[/color]
[b]Neutral Grip DB Bench Press ssw/ One Arm DB Rows[/b]
45's x 10, 80 x 8L, x 8R
65's x 10, 110 x 7L, x 7R
85's x 10, 140 x 6L, x 6R
-
Week 2 Day 3 - 3/13/15 GPP
[b]Farmers Walks[/b]
45 x 50ft, turn, x 50ft, turn, x 50ft, turn, x 50ft
45 x 15 picks
95 x 8 picks
135 x 75ft
135 x 5 picks
185 x 3 picks, 185 x 75ft
205 x 2 picks
225 x 75ft
[b]Tire Flip[/b]
700 x 1
[b]Farmers Walk/ Tire Flip Medley[/b]
225 x 50ft, 700 x 3
225 x 50ft, 700 x 6
225 x 50ft, 700 x 9
[b]Hanging Leg Raises[/b]
bw x 10
bw x 10
bw x 12
-
Week 3 Day 1 - 3/17/15 Pressing/GPP
Combined press and leg day...
[b]Paused Close Grip BB Bench Press[/b]
45 x 15
135 x 6
135 x 6
165 x 6
195 x 6
225 x 3
225 x 3
225 x 3
[b]Prowler Drag[/b]
75 x 60ft
165 x 60ft
385 x 60ft
385 x 60ft
385 x 60ft
[b]Yoke Runs[/b]- as fast as possible
170 x 50ft
260 x 50ft
460 x 50ft
510 x 50ft
510 x 50ft
-
Week 1 Day 1 - 3/28/15 Pressing
Been off for 10 days
[b]Incline Db Bench Press ssw/ One Arm Db Rows[/b]
20's x 15, 35 x 8
40's x 10, 55 x 8
60's x 10, 75 x 8
80's x 10, 100 x 8
[b]Wide Grip Pulldowns ssw/ Ab Wheel [/b]
140 x 10, bw x 10
160 x 10, bw x 10
[b]Close Grip BB Bench Press[/b]
135 x 10
-
Week 1 Day 2 - Squats 3/31/15
[b]BB Squats[/b]
Bw x 20
45 x 15
95 x 10
135 x 10
185 x 8
225 x 10
[b]One Leg DB Stiff Leg Deads[/b]
30 x 8l, x 8r
45 x 8l, x 8r
60 x 8l, x 8r
[b]DB Curls[/b]
30's x 10
40's x 10
-
Week 1 Day 3 - Pressing 4/2/15
[b]Standing Strict BB Shoulder Press[/b]
45 x 15
45 x 15
75 x 10
95 x 8
115 x 6
135 x 5
155 x 5
165 x 5
[b]Seated Db Overhead Extensions[/b]
75 x 8
95 x 8
115 x 9
[b]Db Side Bends[/b]
75 x 12l, x 12r
100 x 12l, x 12r
-
Week 1 Day 1 - 4/12/15 Deads
Been in Louisiana for 3 weeks, only worked out three times.
[b]15in Beltless BB Rack Pulls[/b]
45 x 10
135 x 8
225 x 8
315 x 6
405 x 5
[b]Beltless Farmers Walks[/b]
125 x 100ft
175 x 80ft
200 x 160ft
[b]Ab Wheel[/b]
bw x 10
bw + 10 x 12
-
Week 1 Day 2 - 4/14/15 Pressing
[b]Strict 2.25" Axle Overhead Press[/b]
45 x 12
70 x 8
90 x 8
110 x 6
130 x 6
140 x 6
[b]Incline DB Bench Press[/b]
55's x 8
65's x 7
75's x 6
[b]Seated Close Grip Cable Rows[/b]
120 x 8,
156 x 8
192 x 8
-
Week 1 Day 3- 4/16/15 Squats
[b]BB Squats[/b]
bw x 12
45 x 10
135 x 8
185 x 5
225 x 5
275 x 5
315 x 5
335 x 5
[b]GHRs ssw/ Hanging Leg Raises[/b]
bw x 8, bw x 10
bw x 10, bw x 10
bw x 12, bw x 10
-
Week 2 Day 1 - 4/20/15 Pressing
[b]BB Jerks[/b]
45 x 10 strict
95 x 5 strict, x 3 jerks
135 x 2 strict, x 3 jerks
165 x 3 jerks
185 x 3 jerks
205 x 3 jerks
185 x 2 x 5 jerks, 30 secs rest
[b]Dips ssw/ One Arb DB Jerks[/b]
bw x 8
bw + 30 x 8, 50 x 3L, x 3R
bw + 40 x 7, 75 x 3L, x 3R
bw + 50 x 6, 100 x 3L, x 3R
-
Week 2 Day 2 - 4/23/15 Deads
[b]Stiff Leg Deads from 3" Block[/b]
45 x 12
135 x 10
225 x 8
275 x 5
315 x 5
365 x 5
405 x 5
[b]Ab Wheel[/b]
bw + 10 x 10
bw + 15 x 10
bw + 25 x 10
Short and sweet
-
Week 2 Day 3 - 4/24/15 Pressing
[b]Circus DB[/b]
25 x 10L, x 10R- strict
40 x 10L, x 10R- strict
60 x 5L, x 5R- strict
90 x 3L, x 3R
113 x 2R, x 2L
135 x 2R, x 2L
145 x 2R, x 2L
155 x 2R, x 1L
165 x 1R
*Not bad, I think it's been a few months
[b]Incline Paused DB Bench Press ssw/ Wide Grip Pulldowns[/b]
70's x 8, 132 x 10
80's x 7, 168 x 10
90's x 7, 204 x 10
-
Week 3 Day 1 - 4/27/15 Squats/GPP
[b]2.25" Axle Squats[/b]
bw x 10
70 x 10
120 x 6
160 x 5
210 x 5
250 x 5
[b]Yoke Runs[/b]
170 x 40ft
170 x 80ft
260 x 80ft
350 x 80ft
440 x 80ft
530 x 50ft
[b]Yoke/Chain Drag Medley[/b]
550 x 50ft, 500 x 50ft
570 x 50ft, 500 x 30ft
600 x 50ft, 500 x 50ft
*Legs just died on the second chain drag set
-
Week 3 Day 2 - 4/29/15 Pressing
[b]Paused Close Grip Speed Bench[/b]
45 x 20
95 x 10
135 x 8
155 x 4
185 x 4
205 x 4
225 x 4
145 + 100lbs chains x 2 x 6- 30-45 secs rest
[b]Strict 12in Log Press- 1 Clean[/b]
90 x 5
90 x 5
110 x 5
130 x 5
150 x 5
[b]Two Arm Db Overhead Extensions[/b]
100 x 6
120 x 6
-
Week 3 Day 3 - 5/1/15 Deads
[b]15in BB Rack Pulls[/b]
45 x 10
135 x 8
225 x 6
315 x 5
365 x 3
405 x 2
455 x 2
495 x 1
520 x 3
455 x 5
*Ties a rep PR for 520, back is smoked
[b]GHRs ssw/ Hanging Leg Raises[/b]
bw x 6, bw x 10
bw + 15 x 6, bw x 12
bw + 20 x 6, bw x 15
-
Week 4 Day 1 - 5/4/15 Pressing
[b]2.25" Axle Clean and Press[/b]
70 x 1 c, x 10 p- strict
70 x 1c, x 3 jerks
100 x 1c, x 5p- strict, x 3 jerks
120 x 1c, x 3p- strict, x 3 jerks
160 x 1c, x 3 jerks
180 x 1c, x 2 jerks
[b]2.25" Axle Jerks from Rack[/b]
200 x 1
[color=red]220 x 2
225 x 2
230 x 2
220 x 2
225 x 2
225 x 2[/color]
*Really need to start working on "dip" with heavier weights
[b]Incline DB Bench Press ssw/ Rear DB Flies[/b]
50's x 6
75's x 7
85's x 7, 25's x 10
95's x 6, 30's x 10
-
Week 4 Day 2 - Squats
[b]2.25" Axle Squats[/b]
70 x 10
120 x 8
160 x 5
210 x 5
250 x 5
300 x 5
340 x 5
[b]Small Yoke[/b]
170 x 50ft
370 x 50ft
460 x 50ft
550 x 50ft
600 x 50ft
640 x 50ft
670 x 50ft
170 x 50ft
*This yoke is really wobbly, made 670 very tough, but I finished.
[b]Reverse Hypers[/b]
140 x 10
210 x 10
Wanted a heavier yoke, but lower back wasn't feeling too good from the start, ended with the reverse hypers to stretch it out. Something feels compressed, possibly from the rack pulls last Friday.....
-
Week 5 Day 1 - Pressing 5/11/15
[b]12in Log Strict Press from Rack[/b]
25lb dbs x 15
90 x 8
110 x 5
140 x 3
140 x 3
160 x 2
180 x 2
200 x 1
[color=red]180 x 2
180 x 3
180 x 4, x 2 misses
180 x 3[/color]
[b]Dips ssw/ Planks[/b]
bw x 6
bw + 25 x 6
bw + 50 x 6, bw + 45 x 45 secs
bw + 80 x 5, bw + 100 x 45 secs
bw + 90 x 5, bw + 100 x 45 secs
-
Week 5 Day 2 - Squats/Events 5/13/15
[b]BB Squats[/b]
45 x 15
135 x 10
225 x 5
225 x 5
275 x 5
275 + 60lbs chains x 2
275 + 110lbs chains x 2
275 + 130lbs chains x 2 x 5
[b]Farmers Walks[/b]
45 x 100ft
135 x 50ft
185 x 50ft
235 x 50ft
255 x 50ft, turn, x 40ft- clips fell off handle..........
255 x 40ft, turn, x 20ft- clips fell off again!?!?!-
*Grip was solid on both 255 sets, wanted max distance with top weight........wanted at least 150ft, but the clips kept sliding and the plates fell off on both sets. Shut this down, note to self- use different clips next time.
[b]Tire Flips[/b]
700 x 5
700 x 5
700 x 6
-
-
Deload Week - 5/19/15 Workout 1
[b]2.25" Axle Deads[/b]
double over
70 x 10
120 x 8
160 x 8
210 x 8
mixed
260 x 8
[b]Circus DB Clean and Press[/b]
20 x 8L, x 8R- strict
40 x 8L, x 8R- strict
90 x 1c, x 3pL, x 1c, x 3pR
clean and press each rep
113 x 1L, x 1R
113 x 2L, x 2R
113 x 3L, x 3R
[b]BB Front Squats[/b]
45 x 5
95 x 5
135 x 8
[b]Incline Paused DB Bench Press[/b]
65's x 12
-
Week 1 Day 1 - 5/27/15 Pressing
[b]Strict 2.25" Axle Press[/b]
45 x 15
70 x 10
90 x 8
120 x 6
140 x 5
160 x 4
[b]Circus DB[/b]
60 x 1c, x 5L, x 5R
clean and press each rep
113 x 1R, x 1L
113 x 1R, x 1L
135 x 1R, x 1L
135 x 2R, x 2L
135 x 3R, x 3L
[b]Overhead DB Extensions[/b]
90 x 10
110 x 11
-
Week 1 Day 2- 5/29/15 Squats
[b]BB Squats[/b]
45 x 12
135 x 8
185 x 5
225 x 3
265 x 3
295 x 3
325 x 3
355 x 3
375 x 3
390 x 3
[color=red]405 x 3[/color]
*Wasn't planning on going this heavy, but felt pretty solid.
[b]Reverse Hypers[/b]
140 x 8
230 x 8
300 x 8
[b]Hanging Leg Raises[/b]
bw x 10
bw x 12
-
Week 2 Day 1 - 6/1/15 Pressing
Quick workout today, not much time
[b]12in Log Clean and Jerk[/b]
db's
25's x 10
35's x 10
1 clean
90 x 5 strict, x 3 jerks
90 x 3 jerks
120 x 5 strict, x 3 jerks
145 x 3 strict
145 x 3 jerks
165 x 3 jerks
175 x 3 jerks
185 x 3 jerks
195 x 2 jerks
195 x 2 jerks
[b]Paused Close Grip BB Bench[/b]
45 x 10
95 x 6
135 x 6
185 x 3
225 x 5
225 x 5