6-4-2010
17:50-18:48
TKEs 3x15
Squat- 290x5, 225x8
Dips- BWx10, 5lbsx8, 10lbsx6
DB rows- 95x10, 110x8, 120x6
DB shrug- 100x10, 110x8, 120x6
6-8-2010
100yrd sprints on field turf football field. 10 trips.
6-9-2010
18:10- 18:52
Neutral grip chins- 25x5, BWx8
Overhead DB bench squat- 20x10, 25x8, 30x6
DB incline press- 50x10, 65x8, 85x6
JM press- 65x10, 85x8, 105x6
6-11-2010
18:16-18:58
DB Military- 35x10, 45x8, 60x6
Blast strap inverted row- 3x10
Romanian deads- 95x10, 135x8, 205x6
DB hammer curl- 35x10, 45x8, 65x6
Jump rope- 1min on/30 sec off…for 10min.
6-12-2010
Strongman
jump rope warmup
10 tire flips- (tire is approx 400lbs…we need to double check this)
Tire battle- 3x30sec
Sledgehammer swings- 3x30sec
200ft prowler sprints superseted with tire jumps- 3 rotations
6-14-2010
18:09-18:57
TKEs 3x15
Bench- 210x3, 155x8
Broad jumps- 6x3
Pullups- 10,8,5,5
BB curl- 45x10, 65x8, 90x6
BB complex- 4x6
hang clean
squat
deadlift
military
romanian deads
rows
6-15-2010
10 hill sprints
6-16-2010
17:50-18:45
Squat- 300x3, 225x8
Dips- Bwx10, BW+5 x8, BW+15 x6
DB row- 95x10, 110x8, 125x6
DB shrug- 100x10, 110x8, 125x6
6-18-2010
18:34- 19:12
Neutral grip chins- BW+35 x3, BWx8
Overhead Bench squat- 20x10, 25x8, 35x6
DB incline- 50x10, 65x8, 90x6
DB triceps extension- 50x12, 60x10, 80x8
6-21-2010
18:03- 18:35
DB Military- 35x10, 45x8, 65x6
Blast strap row- 4x10
Romanian dead- 95x10, 135x8, 215x6
DB hammer curl- 35x10, 45x8, 70x6
Jump rope- 5x100
6-22-2010
20 hill sprints
6-23-2010
Good day/bad day…
Hit a PR of 225x1 on the Bench. I know this is not impressive but it’s good for me as I am horrendous at pressing and I was also stuck on 185 for a long time. My other lifts are so far ahead of my bench that you would laugh.
Started broad jumps and TKEs but my knee gave me a lot of trouble and I ended up talking to this guy at the gym about it and then went home.
The bench max was all I was all I cared about.
6-26-2010
20 hill sprints
6-28-2010
17:54-18:50
Squat- 315x1, 225x5
Dips- BWx10, BW+5x8, BW+20x6
DB rows- 95x10, 110x8, 130x6
DB shrug- 100x10, 110x8, 130x6
6-29-2010
1.7mile run to hill.
5 hill sprints.
1.7mile run back home.
7-2-2010
Neutral grip chins- BW+55 x 1, BWx6
Over head bench squat- 20x10, 25x8, 40x6
DB incline- 50x10, 65x8, 95(MISS…couldn’t get into position to I just repped out with lighter DBs)
Planks- 3 sest ALAP
7-4-2010
LSD “Park Run”…followed by an ice cold shower.
-This is just another LSD trail that I like to run. I run up the to the county park up the street from me which is a nice wooded campground with plenty of horse/bike/hiking trails. The terrain also varies a lot. The trip to and from the park is also difficult as it is incline and declines the whole way.
I have to find a way to calculate the total distance run. My guess is about 3 miles, but I’m not sure. The exact distance is not all that important since I don’t really time them and there are other factors involved in how I perform.
I use these LSD runs in the 90 degree, high humidity weather to build mental toughness more than anything else.
7-7-2010
17:44-18:30
TKEs- 3x15
Deadlift- 315x5
Zercher squats- 45x10, 95x8, 135x6
DB swings- 35x12, 50x10, 65x8
Pulldown abs- 45lbs 3x15
BB complex- Military, hang clean, squat, deadlift, row, romanian dead. 3 rounds of 6 reps with 75lbs.
-This was the first time pulling from the floor since surgery and I felt great!(I have done rack pulls since surgery) I kept the weights on the lighter side because I didn’t know what to expect. My grip was strong and my form was pretty good.
-This was the first time I ever tried Zercher squats and liked them. I feel that they can be a useful assistance lift for me, but I’m gonna do them a few more times before I make a final assessment.
-I always like DB swings because they help work the muscle memory in that deadlift groove.
-I didn’t really like how the pulldown abs felt. At this point I am experimenting with ab exercises.
7-9-2010
17:40-18:28
Weighted pullups- BW+10x5, BWx15
BB pushups- 10,10,30
GM- 45x10, 95x8, 135x6
DB curl- 20x10, 30x8, 40x6
Jump rope for 10min- 1min/30sec
-I need to be better on the weighted chins.
-Disappointed on my performance jumping rope but i contribute some of that to the added bodyweight.
I haven’t posted on here in a while and here’s my deal:
Starting sometime in June, I started feeling a little discomfort in my abs by my hernia repair. I didn’t think much of it because it wasn’t painful and I was still able to train without a problem. Then in the second week of July I was doing underhand chins (for the first time since surgery), which were really straining my abs and the pain got a lot worse. It felt really bad and for the next week. Obviously I didn’t go to the gym the rest of the week. Since the discomfort was on and off, I decided to take the rest of the month off. No training at all. I was pretty nervous about what was going on. On several occasions I thought about going to see my surgeon, but I kept deciding to give it more time. I was seeing progress and started feeling better each week. I spoke to my surgeon’s nurse a few times and she told me that it takes 1 year to be fully healed from hernia repair surgery, so discomfort is normal.
Starting 7-26 I decided I felt well enough to run. For the foreseeable future I will not be lifting heavy. I will be doing a ton of running and some body weight and BB complexes, keeping the weights light. It is very important for me to keep my conditioning levels high and I figure this is a great time to give my hernia a rest and get into great shape. I need to do a lot of running and I am building up slowly.