Domcib's Log

Training Training Logs
21

monday may 23/2016, day 3
Upper Body- Zone3
Standing Strict Press-5x 3-125
Push Press=5 x 3-135
Bench Press-5 x 3-175
Back Squat-3x 3-175- shit- i did 5x3

total time 41 minutes–
no carries today- had to run

22

tues 5/24/2016
LOWER BODY Zone 1
8x3
SnatchGrip High Pull from Hang-85
Muscle Snatch from Hang-75
Deadlift- 155
loaded carries

23

wednesday 525/2016
Upper Body- Zone1
Standing Strict Press8x 3-95
Push Press=8 x 3-105
Bench Press-8 x 3-145
Back Squat-6x 3-155

loaded carries

24

Thurs 5/26
LOWER BODY Zone 3
5x3
SnatchGrip High Pull from Hang-115
Muscle Snatch from Hang-115
Deadlift- 185
loaded carries

25

fri 5/27
day 7 week 2
off
neural charge
plyo pushups
jumps squats
push jerks
box jumps
4 rounds of 3 reps circuit

26

5/28-- off- yard work all day
5/29/16
day 1- week 3 ( i incresed the weight some)
Upper body Zone 2
Standing Strict Press-6 x 3-110- set 5 was with 120
Push Press=6 x 3-120-- set 5 was with 130
Bench Press-6 x 3-165-- set 5 was with 175
Back Squat-4 x 3-155
Loaded carries- 45lb plate
overhead, chest squeeze, bear hug, farmers

27

Monday 5/30/2016
Day 2 week 3
Lower Body Zone 2-- 6x3
SnatchGrip High Pull from Hang-110(120 on the 5th set)
Muscle Snatch from Hang-100(100 on the 5th set
Snatch Grip Deadlift- 175_195 on the 5th set)
loaded carries

Then did yard work til 8PM. Holy shoes-- Sore all over from yard work

28

Tuesday 5/31/16
Day 3 week 3
Upper Body Zone 3-- 5x3

Standing Strict Press- 5x3 @ 125( did 2 sets at 135, but it didnt accelerate, tired from yesterday)
Push Press - 5x3@135-( did 2 sets at 145, but it didnt accelerate, tired from yesterday)
Bench Press - 5x3@185
Squat - 3x3 @ 185
no carries today

29

wednesday 6/1/16
Day 4 week 3
Lower body Zone1-- 8x3

SnatchGrip High Pull from Hang-95
Muscle Snatch from Hang-85
Deadlift- 155
loaded carries lite
Really dragging it today- just tired

30

thurs 6/2/16
Day 5 Week 3
Upper Body- Zone1
Standing Strict Press8x 3-100
Push Press=8 x 3-110
Bench Press-8 x 3-155
Back Squat-6x 3-165
some quick carries

31

FRI 6/3/16
Day 6 Week 3
Damn I"m tired
LOWER BODY Zone 3
5x3
SnatchGrip High Pull from Hang-135( felt heavy)
Muscle Snatch from Hang-120( was supposed to be 125, but was real heavy)
Deadlift- 185- these felt easy
loaded carries- just farmers walk

32

sat. june 4
day 7
did a growth factor arms seesion this evening.

33

sunday june 5 2016
day 1- week 4
Upper body Zone 2
Standing Strict Press-6 x 3-110
Push Press=6 x 3-125
Bench Press-6 x 3-165
Back Squat-4 x 3-175
Loaded carries

34

monday 6/6/16
Day 2 week 4
Lower Body Zone 2-- 6x3
SnatchGrip High Pull from Hang-110
Muscle Snatch from Hang-100
Snatch Grip Deadlift-175
carries

35

tuesday 6/7/16
Day 3 week 4
Upper Body Zone 3-- 5x3— i forgot to add the weight on the next to last set

Standing Strict Press- 135
Push Press - 145
Bench Press - 185
Squat - 3x3 @ 185
carries

36

wednesday 6/8/16
Day 4 week 4
Lower body Zone1-- 8x3

SnatchGrip High Pull from Hang-95
Muscle Snatch from Hang-85
Deadlift- 165
loaded carries

37

thurs 6/9/16
Day 5 Week 4
Upper Body- Zone1
Standing Strict Press8x 3-100
Push Press=8 x 3-110
Bench Press-8 x 3-155
Back Squat-6x 3-165
carries

38

FRI 6/10/16
Day 6 Week 3
LOWER BODY Zone 3
5x3
SnatchGrip High Pull from Hang-135( felt heavy)
Muscle Snatch from Hang-120( was supposed to be 125, but was real heavy)
Deadlift- 185- these felt easy

sat 6/11/16
im off today- very very tired

39

i worked in yard all day on sunday
mon 6/13/2016
week 5 test 3rm
Standing Strict Press max at 155
Push Press=4x3@115
Bench Press-4x3@155

40

tues 6/14/16
more yard work
my hip flexor is killingg me,. cant walk
anyway
week 5
sghp ramp to 3rm @175
muscle snatch 1 x3 @95

thats it-- too much pain