4-30-2010
Squat- 235x12, 140x20
Neutral grip chin- BWx10, BW+20x5
BB Military- 125x11, 105x8
GM- 125x12, 95x12
-I was planning to do close grip benches for my last exercise but I was feeling VERY sick during my workout and couldn’t push through anymore. I could barely stand. But I liked pushing myself while training sick. It’s good for mental toughness.
5-1-2010
Strongman/conditioning
-Worked for 1 hour non-stop.
I rotated sled pulls with farmers walk, weighted sit ups and the jump rope. I just tried to keeping moving non stop the whole time.
I am also adding things to increase the difficulty of the training and improve mental toughness. I do all my conditioning with my mouth piece in(so it’s harder to breathe, therefore increase my conditioning.) Super setting exercises with little rest(I rotated squats and chins yesterday and I loved it.)
I also like doing things like 20 rep squats with “heavy” weight. These really kick your ass and make you tougher than you were when you walked in the gym. I always think to myself, “What can I do to make this workout even harder than I planned?” Training is just so much more satisfying when you push yourself to a level you’ve never been to.
5-3-2010
Dips BW+ 30x12, BWx21
BB row- 155x12, 175x8
DB swing- 80x12, 65x12
DB hammer curl- 60x12, 50x12
5-5-2010
Bench- 190x6
DB incline- 60x12 70x10 80x10
DB row- 85x10 100x12 70x20
DB shrug- 70x12 90x12 115x12
BB curl- 45x12 65x12 85x9
5-7-2010
Rack pulls- 365x3
DB Bulgarian squat- 50x12, 40x12, 30x12
DB swing- 70x12, 60x12, 50x12
Rope pushdown- 50x12, 40x12, 30x12
Hanging leg raise- 3x12
[quote]ANIMAL M0THER wrote:
Happy with strength progression since I’ve cut out starchy carbs. [/quote]
How’s the diet treating ya?
Doing pretty well. I actually have been eating some starches after my workouts and maybe in the morning. Seems like I’m staying pretty lean and the weight on the scale is actually going up. Thanks for asking.
5-8-2010
Sprints: 100m x10
5-10-10
18:06-18:26
Super set
Neutral grip chins-10,6,6
BB pushups- 20,17,15
DB seated power clean- 15x12, 20x10, 25x8
DB hammer curls- 30x12, 40x10, 50x8
I really liked super setting the chins and pushups. I’m making an effort to cut down on my rest periods for all of my assistance work.
5-12-2010
Vertical jumps- 5x3
Romanian deads- 95x12, 135x10, 185x8
DB overhead extension- 50x12, 60x10, 70x8
Was running behind schedule today, so this is all I had time for.
5-14-2010
Bench- 195x6
DB incline- 50x12, 65x10, 80x8
DB row- 90x10, 105x8, 75x20
DB shrug- 60x20, 70x15, 80x12, 100x10, 120x8
BB curl- 45x12, 55x10, 65x8
5-15-2010
Strongman/Conditioning
“Big” tire flips- I did 5 or 6 of these. I’m happy about this because I am finally able to flip the tire using the technique that Jay recommends, despite using our bigger, heavier tire.
Sled drags- alternated trips for about 15-20min or so.
Farmer’s walk- Only was able to squeeze out 2 trips (1 trip= there and back.) My grip was shot for some reason.
5-17-2010
Rack pulls- 370x3
DB bench squat- 30x12, 40x10, 55x8
DB swing- 30x12, 50x10, 75x8
Rope pushdowns- 30x12, 40x10, 60x8
5-19-2010 17:29-18:16
Neutral chins- 10,5,4,6
BB pushups- 25,15,12,21
DB power cleans- 20x12, 25x10, 30x8
DB hammer curl- 35x12, 45x10, 55x8
5-22-2010
15 hill sprints.
For some reason, “15 hill sprints” sounded good to me this morning. So that’s what I did.
5-24-2010
9 hill sprints in 15min.
5-26-2010
17:50- 18:46
Squat- 285x5, 225x10
Dip- BWx17,15,13
DB row- 95x10, 110x8, 80x20
BB curl- 45x12, 55x10, 70x8
5-28-2010
18:06- 18:35
TKEs- 3x15
Vertical jumps- 6x3
BB step up- 45x10, 55x8, 65x6
BB Romanian deadlifts- 95x10, 135x8, 195x6
DB triceps extension- 50x12, 60x10, 75x8
5-29-2010
TKEs- 3x15
Sprints- 100mx10
6-2-2010
18:22- 19:00
Bench- 200x5, 165x8
TKEs- 3x15
Broad jumps- 5x3
Pullups- 9,7,5
BB curl- 45x9, 65x7, 85x5