1-18-15
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 385x5x1 right wrist was feeling funny during warmup so i went up 20 pounds from the weight i intended to use and i stuck with singles felt going for doubles or triples might be difficult to maintain the rack position
3.deadlift-135x5 225x3 315x1 405x1 495x1 545x2x1 left hand tore again
4.hyper-bwx3x10
1-20-15
Warm up throws and rows
1a.pullups-bwx5x4 felt shitty so just got some work in
2.inclines-135x5 185x5 225x3 275x1 335x5x1
3. Military-185x5x3
1-23-15
Warm up
1.kb swings-88x3x10
2.fsq-135x5 185x5 225x3 275x1 315x1 385x5x1
1-26-15
warm up throws and rows
1a.pullups-bwx5x5 bwx3x3
b.incline-135x5 185x5 225x3 275x1 335x2,1,1,1,1
2a.military-135x5 205x5x3(no belt)
b.goblet squat-50x5x8
3a.iso row-270x3x10
b.situp-bw+25x3x8
curls
didnt train as much this past week due to schedual issues/interview/tattoo work/ect all lifts felt good big storm tonight not planning on leaving work anytime soon and gym def closed so i will hopefully train again on thurs due to the day off i decided to do some PHA work today and added goblet squats with my military. got my heart beating good, didnt tax my strength and helped add to my weekly work load plan on experimenting more with these, prob bw stuff to get heart moving but not tax the body part too much(example front squat with 385 1-3 reps followed by 10 push ups)
weight today 284- started diet AGAIN today consisted of coffee and diet soda throughout the day meal 1 at 10am(post training)-12oz sirloin with some cheese,
meal 2(630pm)-12 oz ribeye, some cheese, few oz keilbasa and few bites of pulled pork staying on diet for whole week then relaxing for sat and sun hope to see some results in weight loss
1-29-15
warm up
1.kb swings-88x3x10
2a.FSQ-135x5 185x5 225x3 275x1 315x1 385x2,1,1,1,2
b.push ups-5x10
3.deadlift-135x5 225x3 315x1 405x1 495x2,2,2,2,3
1/31/15
warm up throws and rows
1a.pullups-bwx5x5 bwx3x4
b.incline-135x5 185x5 225x3 275x1 335x1,1,1,1,2
2a.military-135x5 185x3 225x5x1(no belt)
b.1 arm kb snatch-40x7x3 per arm
2-4-15
warm up
1.kb swing-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 belt 385x1,2,2,2,2 no belt 315x1
3.deadlift-135x3 225x3 315x1 405x1 495x5x3 no belt
weight today 281.5
took few days off between bad weather not allowing me to get to the gym and just not feeling good feel better now that i trained
on average ive been training each movement about 1 every 3-5 days which is big move forward from the 1x per week ive been doing for so long benefits ive seen from more frequent training is i feel that im able to perform without as much of a warm up like im always ready to go.
i still do soft tissue work followed by stretches and some mobility/activation. ive been able to get through my warm up quicker and always feel ready to perform. because im so smart, i feel my gpp has greatly improved.
5 work sets per movement seems to be ideal for me. some reason it just works. the 1-3 rep range is great as well.it offers me enough wiggle room to adjust my training to my needs that day. progression is simple as well. if i get 9 total reps on 1 sesson i strive for 10 the next. im guessing im consistently using 80-90% of my max which is perfect.
i havent done a true deload in a while and feel good not beat up at all. following thibadeau’s advice of not training on the nerve im not mentally beat up as well. if i wanted 5 sets of 3 but feel shitty and only do 5 sets of 1 who cares? im not peaking for a competion and i put good work in. what nice about this as well is if 5x3 be a monumental effort that day 5x1 with an extra 20 might be completely doable. the weight progression satisfys my ego without requiring ephindrine, caffine, preworkout and praying to norse gods to get my reps.
im enjoying this set up right now will attempt to add a full body “labor strength/conditioning day” this week. after this next goal is some running and bjj
2-5-15
warm up push up and row
1a.pullups-bwx5x5
b.inclines-135x5 185x5 225x3 275x1 335x1 275x5,5,3
lousy tgraining day felt sore tight and slow just got some “work” in for recovery purposes. about 12 hours later body felt much better program im using has helped me accept both good and bad days. not every day is a pr day.
after another frustrating week with my weight(bouncing in the 280-285 range) ive decided to make a serious attempt at the steak and egg diet. .75-1.5 lb of steak, 3-6 eggs 2x a day. i informed my gf id be starting this so often times our dinner will not match. i plan to use 12 oz of steak(rib eye, sirloin steak and sirloin roast)with 4 eggs to start and see how i feel. 1 meal will be at about 10 am the other at 630pm. i usually drink water diet soda and coffee with cream so im used to not drinking calories. i need to push for a gallon of water a day. planning to start on sunday. cheat day will be either sat or sun depending on work.
2-8-15
warm up, throws and rows
1a.pullups-bwx3x6 bwx5x3
b.inclines-135x5 185x5 225x3 275x1 335x5x1
2a.military-135x5 185x2 225x2,2,2,1,1
b.1 arm kb snatch-44x7x3
2-11-15
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 315x1 385x2,2,2,2,1
3.deadlift-135x3 225x3 315x1 405x1 515x5x2
missed 385 for 2 on final set of FSQ
felt foggy mentally today moved at slower pace but strength was still good. have not had carbs since sunday around 4pm. stuck to steak and egg diet. weight starting monday was 288. wed am was 280 after training. not having a cheat till sunday night. kept track on my fit pal totals look to be about 61% fat 38% protein and 1% carb
2-12-15
warm up throws and rows
1a.pullups-bwx3,2(warm up)bwx5,4,3,2,1
b.inclines-135x5 185x5 225x3 275x1 315x5x2
backed off a little today. adopted a "fighter"style pullup routine similar to the one pavel has recommended so i plan on doing them 4-5 times a week. picked a easy number to start. lowered weight on incline and did all reps with explosion and confidence. training lower in about 7 hours see how i feel today. still on diet weight is 279-280. getting a new scale this weekend to make sure weight is accurate
2-15-15
Warm up
Kb swings-88x3x10
Fsq-135x5 185x5 225x3 275x1 315x1 385x2,1,1,1,1
Pullups-bwx2x2 bwx5,4,3,2,2
Deadlift-135x5 225x3 315x1 405x1 515x5x2
2-17-15
warm up
1a.pullups-(warm up)bwx2x2 bwx5,4,3,3,2
b.incline-135x5 185x5 225x3 275x1 315x3,2,2,2,2
c.russian twist-25x3x6 per side
2a.military-135x5 185x5x5
b.1 arm kb snatch-55x5x3 per arm
2-20-15
warm up throws and rows
pullups- warm up bwx2x2 work bwx5,4,4,3
inclines-135x5 185x5 225x3 275x1 315x3,3,2,2,2
short session today as i went later at night(like an idiot)and had to deal with a mass of idiots doing half retarted movements that were continually in the way.
training has been off as of late including getting sick saturday morning that im finally shaking today and hurting my neck/trap area fighting with a drunk on sat night. training this am and restarting diet
2-26-15
warm up throws and rows
1.pullups-bwx2x2 bwx5,5,4,3,2
b.incline-135x5 185x5 225x3 275x1 315x5x2
rev.hypers-bwx3x10
sit ups-bwx8 bw+25x8 bw+45x8
2.military-135x5 205x2,1,1,1,1
2-27-15
warm up
1.kb swings-88x3x10
2.FSQ-135x5 185x5 225x3 275x1 335x5x2
b.pullups-bwx2x2 bwx5,5,4,3,2
3.deadlift-135x5 225x3 315x1 405x5x2
its been 12 days since my last lower session and in the interest of not hurting myself i lightened the load, gald i did. FSQ were very hard, i know next session they will feel better so im not too disappointed. kept dl’s veery light planing on another lower session either sunday or monday
3-3-15
warm up throws rows
1a.bottom position inclines(1 inch above chest)135x5 185x5 225x3 275x5x3 325x1
b.1 arm kb snatch-55x5x3
2a.military-135x3 195x5x3
b.pullup-bwx6,5,4,3,2
3-6-15
warm up
kb swings-88x3x10
fsq-135x5 185x5 225x3 275x1 335x3,3,3,3,2
pullups-bwx2 bwx6,5,4,3,3
deadlift-135x5 225x3 315x1 405x1 495x2,1,1,1,1
getting back on track, increase rep total on fsq by 4 from a week ago pullups going well. plans for week are upper on sun, lower tues, upper thurs and lower fri. not really been on diet just trying not to gorge myself too much. plan on returning to bjj very soon. also found nice hill while driving to my shop today that i plan on hitting once snow is gone.
3-8-15
warm up throws and rows
1a.pullups-bwx2x2 bwx6,5,4,4,3
b.inclines-135x5 185x5 225x3 275x1 305x5x3
2.military-135x3 185x5x3
3.cable hammer curls-50x20 70x15 90x12
4.pressdown-150x3x6
5.sit ups-10,10,8
little sluggish backed off weights a tad to hit all 5x3 with out grinding felt good following training
3-13-15
warm up throws and rows
1a.pullups-bwx2x2 bwx6,5,5,4,3
b.incline-135x5 185x5 225x3 275x1 315x5x2
2.military-135x3 205x5x3(used belt)
considering using a wider grip on incline still uo in the air about it.
warm up
push up/rows-3x10
1a.pullups-bwx3,2 bwx6,6,5,4,3
b.inclines-135x5 185x5 225x3 275x1 315x5x2
2.military-135x3 185x1 225x5x1(belt)
grip on incline-thumb from smoothx2
military-thumb from smooth
new incline grip went well
3-19-15
warm up
kb swings-88x3x10
FSQ-135x5 185x5 225x3 275x1 335x4x2 335x3
deadlift-135x5 225x3 315x1 405x1 495x5x2