LIFTING
Squats
bar x some
1x5 at 135
3x5 at 225 → FUCK YA. On September 5 I started at 55 lbs, hit 135 November 13 and 225 on Jan 8. Had the depth too, hip crease was still an inch or two below knees.
The Press → Beautiful girl was in their and had to throw down a little, I was still flying from the PR. Don’t
bar x 10 normally satisfy my ego like this; I am aware I hit the press friday.
95 x 5
140 x 5
Squat Rack Curls (Felt I deserved them)
bar x 10
65 x 10
85 x 8
Conditioning
Farmer Walk → My handles are fucking awesome. I am so stoked on them. People are going to have trap envy when I’m done with them! TRAPZILLA!
16 x 20 metres
Sprints
16 x 20 metres
Box Jumps
30 x 2 foot high box aka railroad ties set up in my back yard.
Wednesday run stairs. Friday 2 hourish hike with 50 pound bag from 5 am to 7 am before work.
Lifting
Deadlift
1x5x135
1x3x185
1x3x225
1x2x285
2x1x315–> Mixed grip was wicked, previously always used overhand. Said fuck it, its going up or I’m shooting myself. It went up… Twice. Mixed grip improved my technique because it made grip super easy so I didn’t have to worry about it
Hangclean
barxsome
3x3x95
Chinups
1x8
1x6
1x5
Conditioning
Got shit on last night with snow, as such not running stairs.
Loaded up my external frame backpack with 50 lbs and went for a two hour hike through da hillz.
Lifting
THE PRESS
barxsome
1x5x95
3x5x140
HANGCLEAN
barxsome
2x3x95
2x3x115
DIPS
1x10xBW
1x8xBW
1x7xBW
CONDITIONING
4 circuits of
4x20 m sprints
4x20 m farmer walks with what my concrete farmer handles weigh
4x10 box jumps onto 2 ft ledge
1 fatty puke
Heyo Team,
LIFTING
Bench Press
barxsome
1x8x135
3x5x205
Powercleans
barxsome
2x3x95
3x3x115
CONDITIONING
20 minute steady state recumbant bike. Sundays are my give away day. Just in there to work on the bench which is not a significant priority right now.
Planning out the construction of a ‘mock-prowler’ from an old wheel barrow. Probably will remove the bottom chassis so just the barrow? is remaining, drill holes in the front and purchasing blast straps or tow straps or something, and routing them through drilled holes in the front. I can then pile in my farmer handles and miscellaneous little free weights my dad has and I can use it like a sled or push it by the handles like a prowler. Not sure if it will work, but its fun buildiing random conditioning equipment.
LIFTING
Squats
barxsome
1x5x135
3x5x230
Powercleans
barxsome
2x3x95
3x3x115
Dips
2x10xBW
1x7xBW
CONDITIONING
Ran the big set of stairs five times.
Lifting
Deadlifts
1x5x135
1x3x185
1x3x225
1x3x275
1x1x315
1x1x335
HANGCLEAN
2x3x95
5x3x115
Neutral grip pullups
3x7xbw
CONDITIONING
4 circuits of
4x20 m sprints
4x20 m farmer walks with what my concrete farmer handles weigh
4x10 box jumps onto 2 ft ledge
Lifting
The press
barxsome
1x5x95
3x5x140
Powercleans
barxsome
1x3x95
3x3x115
Kroc Rows
1x10x40
1x10x50
1x10x60
1x20x30
No conditioning I’m haggard from work. I made a bet with myself that I will do it tomorrow but double the circuits to 8 instead of 4… Long days and pleasant nights.
I got sick saturday with the stomach flu and have been laid up in my room since then. I know I owe you eight circuits and we’ll up the ante to 10 which I will complete tomorrow inshallah.
Jumped on the 5/3/1 band wagon and had the first bench day today; tomorrow will be deads, thursday press, and saturday squats. After week 1, my workouts will be scheduled something like this: sunday bench, monday squats, wednesday press thursday deads. My 1 rm/training maxes are as follows:
Bench = 1 rm = 245. training max = 220
Squats = 1 rm = 270. training max = 245
Press = 1 rm = 170. training max = 155
Deads = 1 rm = 335. training max = 300
I’ll likely be all over the place with assistance, but I enjoy body weight stuff so will probably lean in that direction moreso than bbb etc.
Just did I ain’t doing jack shit because I made it into the gym at 10:30
Bench day
1x5x145
1x5x165
1x12x175 → haven’t ‘repped’ out like that in ages, should be great fun.
long days and pleasant nights
one more question, I like to do power cleans and am thinking about incorporating snatches into my lifting, does anybody know why Wendler recommends doing these exercises prior to the big four?
Hurt my arm on Thursday, thought it was a sprain, still was haggard all weekend, went to the doc Monday. Apparently, I tweaked the 'sheath that covers the nerves in my right wrist and they are inflamed. Long story short, I am on prescription anti-inflamatories and have had to put lifting on hold for a couple days. Not sure how long until it will be 100 %, but the meds are working!
So back to conditioning:
Sunday 30th - 4 km hike with 50ish pound bag
Monday 31st - 5 circuits of
4x20 metre sprints
4x20 metre karaoke
10 2 ft box jumps
Tuesday 1st -
6x20 metre walk/jogs with 130lbs bag (initially was 180ish but i fell backwards and crushed my patio table, it was really funny at the moment)
20x20 metre sprints
8x20 metre karaoke
40 2 ft box jumps
10 2 ft box jumps with 70 lbs bag
Wrist good now. First official week of 5/3/1 pending not being a bitch and getting sick or mangling wrist.
Lifting
Squats: various warmup sets , 1x5x155 , 1x5x175 , 1x6x200
Box Squat: 3x10x95
SRCs: 1x10x65 , 1x8x85 , 1x3x105
Straight Planks/Side Planks: 4 circuits of 30 seconds straight plank, 30 seconds left side plank, and 30 seconds right side plank
Conditioning
Jogged with Annie, my dog, for 30 minutes. Legs felt like I drank 13-14 wobbly pops.
Lifting
Bench Press: various warmup sets , 1x5x145 , 1x5x165 , 1x12x185
Hang Cleans: barxsome , 2x3x95 , 1x3x115
Explosive pushups (described by Glen Pendlay in today’s article): 1x12 onto two plates, 1x10 onto three plates, and 1x8 onto three plates
Dips: 1x5xBW , 1x4xBW , 1x5xBW (Spent before I started these)
Conditioning
Not done in a circuit like usual, completed in 14 minutes.
20 m sprints x 16
20 m farmer walks x 16 x 140 lbs total
40 box jumps onto 2 foot box
Really liked Glen Pendlay’s article today, I will be looking into his training philosphy in the future. I also can’t help but think the brains of T-Nation put Joe DeFranco and Pendlay’s articles back to back to anger some meatheads and cause a test spike.
Yesterday’s workout didn’t have time to put it up
Lifting
Dead lift - 135x5 , 195x5 , 225x5 , 255x5
Hang clean - barx3 , 95x3 , 115x3 , 135x3
Back hyper extensions (with barbell behind back) - 2x10x25 , 1x10x30 , 1x35x10 , 1x25x8
Side bends - 2x40x35 , 1x30x40 , 2x30x45
Planks - 3x to failure
Got the press later today!
Lifting
The Press: barxsome , 1x5x100 , 1x5x115 , 1x7x135
Kroc Rows: 1x10x40 , 1x10x45 , 1x10x50 , 1x8x55 , 1x6x60
Neutral Grip Pullups: 3x8 , 1x6 , 1x5
Planks: 3x to failure
Conditioning
Sprints 16 x 20 m
Farmer walks 16 x 20 m (140 lbs)
box jumps x 40 onto 2 foot box
Completed in 9.58 minutes
Usually start workouts between 8 and 8:30 pm, Fridays are always great as I can consume copious amounts of Caffeine prior and not worry about getting a good sleep before work. It always seems to improve my concentration when lifting.
Week 2 Cycle 1
Squats: barxsome , 1x5x135 , 1x3x165 , 1x3x190 , 1x6x210
Box squats: 3x10x95
SRCs: 3x8x95
Planks: 3x to failure
Had to do this workout a day earlier as work will be pretty intense and I didn’t want it to usurp all my strength. No conditioning for previously mentioned reasons.
Took an ice bath afterwards, gotta say, backpacking in the alpine I’ve swam in glacier fed lakes hundreds of times… This was way worse, completely immobile, but felt good when cranking the hot water after.
Fifteen days without a smoke, haven’t killed anyone, surprisingly workouts feel the same.
Lifting
Bench Press: barxsome , 135x5 , 155x3 , 175x3 , 200x8
Explosive pushups onto two plates: 1x12 , 1x10 , 1x8
Hang cleans: barxsome , 2x10x95 , 2x10x115
Shoulder width grip pullups: 3x8 , 2x6
There are two flat benches at my gym - the first is occupied by two fellows and the other is used by this skinny ass-pirate/clown ‘super-setting’ Squat Rack Curls (55 lbs) and bench press (sets of 4-5 with 95 lbs). I know, I know, Cowboy you pussy, you did Squat Rack Curls yesterday, your a hypocrit’s asshole. Well, you sir are not incorrect I did SRCs… but the context was different, no one else was in the gym. Alas, I am a huge asshole.
Fuck, now I remember why I typically go to the gym an hour later every night
Deadlift: 1x5x135 , 1x3x210 , 1x3x240 , 1x6x270
Powerclean: barxsome , 1x3x95 , 2x3x135
Kroc Rows: 1x40x40 , 1x45x24 , 1x50x20
Planks: 3x to failure
Lifting
The press: barxsome , 1x5x95 , 1x3x110 , 1x3x125 , 1x6x140
Pendelay Row: 5x10x95
Pullups: 3x8 , 2x7
Planks: 3x to failure
Conditioning
8 circuits of:
4x20 m sprints
4x20 m farmer walks (70 ish handles)
10 box jumps (1.5 ft box)
Lifting
The Press: barxsome , 1x5x95 , 1x3x110 , 1x3x125 , 1x6x140 (Felt some buttery and good today)
Pendelay Rows: 5x10x95
Pull Ups: 3x8 , 2x7
Planks: 3x to failure
Conditioning
8 circuits of:
4x20 m sprints
4x20 m farmer walks (70 ish lbs handles)
10 box jumps (1.5 foot box)
No work friday!! Got a conference tomorrow so that is in lieu of today.