9-20-2014
1 arm kb swing-53x5x10 per arm done in 5 minutes
9-22-2014
deload
warm up throws/rows
1a.pullups-bwx7x5
b.incline-95x10 135x5 185x5 225x5 245x3 275x3 315x3
considered no deload good thing i didnt could feel whole body was run down
later before dinner
1 arm kb swing-53x5x10 per arm in less then 5 min
tgu-5x1 per arm no weight used(practice)
bw is at 262 after this session
9-23-14
1 arm kb swing-53x5x10 per arm (5 min)
tgu-10x5x1 per arm (5 min)
tgu was very light weight for practice went well technique is good will start working 35kb into my sets
9-24-14
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x5 275x6x2
3.deadlift-135x5 225x3 315x3 405x3 495x3
deload today no belt used making a note to avoid k swings night before lower body training could feel fatigue in glutes during FSQ however felt much more explosive during box jumps and deadlifts and weight was down to 261.5 so i feel the kb movements are helping already(in conjunction with a paleo style diet)
9/26/14
deload session
warm up
1.1 arm kb snatch-60x5x5
2a.military-95x5 135x5 155x3 185x6x2
b,tactical pullup-bwx1,2,3,4,5x 2 ladders
3a.narrow iso row-270x3x8
b.dips-bwx3x10
4.db curls-35x6 40x6 45x6 50x4
that night
1 arm kb swings-53x5x10 per arm
tgu-5x1 per arm(35,35,10,10,35)
9-30-14
warm up throws rows
1a.pullups-bwx5,3,1 bw+30x6x3
b.incline-95x10 135x5 185x5 225x5 275x1 305x6x3
2a.situps-3x10
b.dips-3x10
10-1-2014
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x5 275x1 put on belt 325x6x3(all sets done in about 17 min)
3.deadlift-135x6 225x3 315x3 405x3 495x3 545x3
later at night
1 arm kb swing-53x5x10 per arm in 5 min
weight is around 263-264
10-3-2014
warm up
1.1 arm kb snatch-60x5x5
2a.pullups-bwx1,2,3,4,5 bwx1,2,3
b.military-95x5 135x5 155x3 195x6x3
10-6-2014
warm up throws rows
1a.pullups-bwx5,3,1 bw+40x6x2
b.incline-95x10 135x5 185x5 225x5 275x1 325x6x2
2a.sit ups-2x12
b.dips-2x10
3.rev.hyper-2x12
4.ext.cable rotation-25x3x10
5.internal.cable rotaton-50x10 70x6
10-7-14
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x5 275x1 put on belt 345x6x2
3.deadlift-135x5 225x3 315x3 405x3 495x3 565x3 no belt
10/8/2014
warm up
1.1 arm kb snatch-60x5x5
2a.military-95x5 135x5 155x3 185x1 205x6x2
b.tactical pullup(ladders)-bwx1,2,3,4,5 bwx1,2,3,4,5
3.wide iso row-320x3x8
4.situp-2x12
10-11-14
Warm up throws and rows
1a.pull ups-bwx5,3,1 bw+50x6x1
B.inclines-135x5 185x5 225x5 275x1 340x6x1
10-15-14
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x5 275x1 315x1 put on belt 365x6x1
3.deadlift-135x5 225x3 315x3 405x3 495x3 585x1
4.hyper-3x10
10-16-14
warm up
1.1 arm kb snatch-60x5x5
2a.military-95x5 135x5 185x2 205x1 220x6x1
b.tactical pullup ladders-bwx1,2,3,4,5x2
10-17-14
Kb swings 53x5x10 per arm, 10 double arm
Tgu-35x3x1 per side
Ab wheel-3x5
Front squat-double 53x2x3
10-19-14
deload
warm up throws rows
1a.pullups-bwx1,2,3,4,5,6,7,6,5,4,3
b.inclines-135x5 185x5 225x5 275x6x2
2a.box pistol squat-3x3 per leg
b.kb swing-88x3x10
3.sit up-1x10
10-24-14
warm up throws and rows
1a.pullups-bwx5,3,1 bw+35x6x3
b.inclines-135x5 185x5 225x5 275x1 310x6x3
2a.wide iso row-270x3x8
b.dips-bwx3x12
c.sit ups-15,12
3a.bent laterals-15x3x10
b.hammer curls-40x3x6
4.donkey calf raise-180x3x10
10-26-2014
warm up
1.box jump-22x5x3
2.FSQ-135x5 185x5 225x5 275x1 belt 335x6x3
3.deadlift-135x5 225x3 315x3 405x3
10-31-2014
warm up
- 1 arm kb snatch-60x5x5
2.military-95x5 135x5 155x3 185x1 200x6x3
3.pulludown-120x8 150x8 180x8 210x4
4.hammer curls- 40x3x6
11-3-14
warm up throws and rows
1a.pullups-bwx5,3,1 bw+55x3x2(strained right side?)
b.inclines-135x5 185x5 225x5 275x1 325x6x2
right side is killing me no clue what i did. taking next day off then will re-evaluate the rest of this week for wed morning good chance i will back off the rest of this week and start new on sun/mon i do prob need to back off my training maxs for pullups and inclines as ive pushed those numbers hard and fast and am propley feeling the reprecussions of doing that training max for incline right now is 385, so i figure drop to 370, pullups have been just adding weight so im gonna use 25 for 3s, 35 for 2s and 45 for singles and focus on mastering the weight
11-7-14
warm up throws and rows
1a.seated cable rows-130x8 150x8 170x8 190x8 210x8 230x8 250x8
b.inclnes- 135x5 185x5 225x5 295x6x3 225x12,5
2.dips-bwx8,5,5
3.1 arm pressdown-60x10 80x10
4.pressdown-150x2x10
5.alt curls-35x3x10
back/side still sore so opted for rows instead backed training max to 370 felt very good then added rep work with 225 followed by an atempted 50% set planning on overheads today followed by fsq/deadlift on wed