11-11-14
Warm up
- 1 arm kb snatch- 60x5x5
2a. Meilita press- 95x5 135x5 185x1 205x6x3 with belt 155x10, 5
B. Tactical pull up- bwx10x1 - Dips-3x5
3.leaning lateral-25x2x8
4.alt front raise- 30x2x8
11-14-14
warm up throws and rows
1a.pullups-bwx10x3
b.inclines-135x5 185x5 225x5 275x1 315x6x2
some other shit
11-19-14
warm up
1.1 arm kb snatch-60x5x5
2a.military-95x5 135x5 155x3 185x1 215x6x2
b.tactical pullup-bwx10x2
3.seated db press-50x15,12,10
4.incline cable row-160x15,12,10
5.leaning laterals-30x2x8
11-22-14
Rethought my training and goals and hit the gym feeling focused
Warm up throws and rows
1a. Pull-ups- bwx5,3,1 bw+25x6x3
B. Inclines-135x5 185x5 225x5 275x1 300x6x3
2.sit ups- bwx10 bw+25x8 bw+45x8
3a. Wide ISO row-180x10 270x8 360x6
B.dips-bwx3x10
4.alt do curls-45x3x6
5.db shrugs-105x2x10
11-25-14
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x5 275x1 315x6x3
3.deadlift-135x3 225x3 315x3 405x5x2
12-1-2014
warm up throws and rows
1a.pullups-bwx5,3,1 bw+35x6x2
b.inclines–135x5 185x5 225x5 275x1 320x6x2 275x3,2,1
12-4-14
warm up
1.kb swing-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 335x5x2
3.deadlift-135x3 225x3 315x3 405x3 455x5x3
12-7-14
warm up throws and rows
1a.pullups-bwx5,3,1 bw+25x5x3
b.inclines-135x5 185x5 225x3 275x1 315x3 315x4x2
2a.btn push press-95x3 135x3 155x3 185x3
b.dip-bwx3 bw+25x3,3,5
c.sit up-bwx8 bw+25x3x8
3.FSQ-185x3x3 225x2x2 275x1
4.db rows-85x2x8
5.alt db curl-35x3x6
new method to my madness. after reading one of thibs new articles ive abandoned my routines based off percentage/rep routines(jailhouse strength and 5/3/1) ive picked weights approximately 80-85% of my max and attempt 5sets of 3 with it. if i dont hit 3 reps on all sets i stay with the weight until i do(polquin patient lifter is an example as well as 5x5) i might also go up or down depending on how i feel(might move up 20lbs and just do 5x1 if mood hits me, or down 30 and go for 5x5)i was getting stressed out attempting to always hit my numbers, missing training if i felt slightly off, ect. this allows me to make progress still but also train consistently, numbers be damned. i used to train like this and did very well, but then the craze of precise systems hit and i left my former method behind. ill continue this way as thib said “you cant go wrong”
FSQ on my upper day was done just as a quick technique practice. din it in my nanos rather then my oly shoes. felt much better so im goning to go back to squating in either my nanos or vibrams to see how it goes
12-9-14
warm up
1.kettlebell swing-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 335x5x3
3.deadlift-135x3 225x3 315x3 405x3 495x1,2,2,1,1
12-11-14
warm up
1a.1 arm kb snatch-60x3x5
b.box jump-20inchx3x5
c.shuttle run-3x
2a.military-95x5 135x4 155x3 185x2 205x5x3
b.tactical pullup-bwx1,1,2,2,2,2,2,3,3
3.rack incline-135x5 185x5 225x5 275x3x5
4.iso row-90x15 180x12 270x10 360x6
5.rev.hyper-3x10
12-12-14
attempt to loosen up
5 min bike
leg ext-120x3x10
lying leg curl-100x3x10
zercher pulls-135x2x3 185x2x3 225x2x3 275x2x3 315x3
snatch grip deadlift-135x5 225x5 275x5 315x5 365x5 415x3 465x3
crunch machine-90x3x10
12-16-14
warm up throws rows tempos
1a.pullups-bwx5,3,1 bw+25x5x3
b.inclines-135x5 185x5 225x3 275x1 315x3,3,2,3,1
2.spud strap farmer walk-2 trips with 90lbs per hand
12-18-14
warm up
1a.box jump-20x3x5
b.kb snatch-60x3x5
c.shuttle run-3x
2a.military-95x5 135x4 185x2 205x1 225x5x1
b.tactical pullup-bwx2x1 bwx2x2 bwx5x3
c.good girl-120x3x15
d.bad girl-100x3x15
3.dead incline(bar <1 inch off chest)-135x5 225x3 275x1 315x4x1
4.crunch machine-120x3x10
12-21-14
warm up
throws(12lbs med ball chest pass and outlet pass for 3x5 each)
rows(recline rows 3x10)
shuttle runs(down and back about 80 yds total at about 70%)
1a.pullups-bwx5x5 bwx4x3
b.inclines-135x5 185x5 225x3 275x1 315x5x3
2.hammer strength press-180x10 230x8 270x4
3.hammer iso row-180x12 270x10 320x8 360x6
4.dips-bwx5x5
5.sit up-bwx8 bw+25x8 bw+50x8
6.leg ext-120x3x10
7.lying leg curl-100x3x10
8.safety bar squat-135x3 185x3 225x2x1 275x1
felt really fat so skipped weight on pullups bw felt good will plan to stick with bw as i work up to 5 sets of 8
inclines went great hit goal of 5x3 with 315
legs were done simply to get blood flow used safety bar bc it was there cant call it light work or even work for that matter just adding a little here and there to expand my work capacity
12-23-14
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 belt 365x5x1
3.deadlift-135x3 225x3 315x2 405x1 495x5x2
12-25-2014
warm up
1.1 arm kb snatch-60x5,5,5,3
2.military-95x5 135x5 185x5 195x4 205x3 215x2 225x1(belt)
3.hammer strength pulldown-90x15 140x12 180x10 230x8
4.landmine twist-45x3x6 per side
5.hammer incline-90x10 180x8 270x6 320x4 360x4
didnt feel great so hit 5/4/3/2/1 for overheads and just some hammer strength work
12-29-14
warm up
throws rows tempo shuttle
1a.pullup-bwx6x5 bwx2x3
b.inclines-135x5 185x5 225x3 275x1 325x2,1,2,2,2
2.hammer press-180x10 230x8 270x5
3.precore crunch machine-120x3x10
4.precore tricep ext-100x3x10
12-31-14
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 belt 365x5x2
3.deadlift-135x3 225x3 315x3 405x3 495x5x3
4.Precor hyper-120x15 150x12 180x10
5.Precor leg ext-120x8 150x8 180x8
6.Precor single leg press-20x10 40x8 60x6 80x4 40x10
1-3-15
warm up
throws and rows
1a.pullups-bwx6x5 bwx2x4
b.incline-135x5 185x5 25x3 275x1 325x5x2
2.military-135x5 155x4 185x3 205x2 225x1
1-6-2015
for monday 1-5-2015 im getting back on track for weight loss
just 2 meals today
12pm-chicken fajita bowl(chicken peppers onions sour cream shred cheese) peperoni cheese and hot sauce
6pm-pepperoni, cheese, hot sauce, liverwurst, meatloaf
starting weight 287
1-6-15
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 365x3,3,3,2,2
3.deadlift-225x3 315x2 405x1 495x1 545x5x1
1-7-15
warm up
1.1 arm kb snatch-60x3x5 60x2x3
2a.military-95x5 135x3 185x1 225x5x2
b.tactical pullup-bwx7x3
3.hammer iso row-180x10 270x10 360x6
4.sit up-bwx15 bw+25x12
5.incline-135x5 185x3 225x3 275x1 315x5x1
weight 278.5
1/9/15
warm up(took forever to get ready)
circut
a.sumo deadlift-405x15x1
b.military-185x15x1
c.pullup-bwx15x1
all done in just over 21 minutes
1-12-15
warm up throws and rows
1a.pullups-bwx8x5
b.inclines-135x5 185x5 225x3 275x1 325x3,2,2,2,1
2a.iso row-180x12 270x10 320x8 360x6
b.military-95x5 135x3 185x5x3
1-14-15
warm up
1.kb swing-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 belt 365x2,1,1,2,3
3.deadlift-225x3 315x2 405x1 495x1 545xmiss 545x1,1,1 4th rep left hand tore
treadmill-10 min@3.5
1-16-15
warm up, throws and rows
1a.pullups-bwx5x6 bwx2x4
b.inclines-135x5 185x5 225x3 275x1 325x5x2
2.military-95x5 135x3 205x1,1,1,1,3
treadmill-12 min @3.8
db curls