03/19/15
Thur:Squat
Am workout
Squats-no wraps on warm-ups
2x3-560lb (add homemade wraps and belt)
2x3-525lb (add homemade wraps and belt)
2x3-505lb (add homemade wraps and belt)
PM workout
Leg press-5x10-1110lb (add homemade wraps)
5x20-1045lb (add homemade wraps)
Speed back squats-10x10-120lb( 30 sec rest between sets)
Bulgarian split squats w/ DB-10x5-100lb
Leg extensions-10x10-75lb
03/20/15
“If I can take it, I can make it!”-Louis Zamperini,
Fri: Horizontal press
AM workout
Machine dips-
3x5-510lb
5x5-470lb
“Keg” Carry-6 runs for 100 feet @ 170lb w/ 30 sec rest between runs
Pm workout
Machine dips-5x5-450lb
5x5-430lb
5x5-410lb
5x5-390lb
5x5-370lb
Cable tri pushdowns-5x10-100lb
Cable overhead extensions-5x10-80lb
Notes: I added 20lbs my “keg” carries, 150 felt too easy so I thought 170 should be about right…by the end I was wheezing like an asthmatic chain smoker lol, when a caught my breath I wanted to do it again I must be deranged… eh.Also, I just finished watching the biographical movie “Unbroken” about the olympic gold medalist Louis Zamperini, it was very good in my opinion I thoroughly enjoyed it!
[quote]FarmerOwen wrote:
03/20/15
Notes: I added 20lbs my “keg” carries, 150 felt too easy so I thought 170 should be about right…by the end I was wheezing like an asthmatic chain smoker lol, when a caught my breath I wanted to do it again I must be deranged… eh.Also, I just finished watching the biographical movie “Unbroken” about the olympic gold medalist Louis Zamperini, it was very good in my opinion I thoroughly enjoyed it! [/quote]
That’s the best kind of wheezing! I like your train of thought: this is too easy, let’s add 20lbs. Great way to level up.
03/21/15
Sat: Misc.
PM workout
Kneeling cable crunches-5x12-160lb
5x12-145lb
Standing cable Oblique crunches-5x5-145lb
Finisher: 5 rounds-30 sec work 30 sec rest
Battle ropes
[quote]Seachel_25 wrote:
[quote]FarmerOwen wrote:
03/20/15
Notes: I added 20lbs my “keg” carries, 150 felt too easy so I thought 170 should be about right…by the end I was wheezing like an asthmatic chain smoker lol, when a caught my breath I wanted to do it again I must be deranged… eh.Also, I just finished watching the biographical movie “Unbroken” about the olympic gold medalist Louis Zamperini, it was very good in my opinion I thoroughly enjoyed it! [/quote]
That’s the best kind of wheezing! I like your train of thought: this is too easy, let’s add 20lbs. Great way to level up.[/quote]
HAHAHHA thanks, my long term goal is 250lb, but that’ll be a ways down the road lol. Thanks for stoppin’ in!
03/23/15
Mon:pull-explosive
Am workout
Conv.Deadlift-8x3-345lb from a 2 inch deficit
Kettlebell swings-5x5-280lb
5x5-200lb
Tire flips-5x1-500lb (edit, I almost forgot about these)
PM workout
Lat-pull downs-5x5-220lb
5x5-200lb
T-bar rows-5x5-280lb
5x5-240lb
One arm rows-5x5-190lb
Snatch grip High Pull-5x5-280lb
E-z bar curls-3x5-110lb
5x10-90lb
DB concentration curls-5x5-50lb
03/24/15
Tue: OHP
Am workout
Push press-
5x5-210lb
Hand over hand rope rows- 5 rounds 30 sec rest between rounds
25 feet @ 140lbs
Pm workout
wheelbarrow press-5x5-485lb
drop set- AMRAP in 60 seconds@ 350lb
Lateral raises-
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
5x5-40lb
Snatch grip upright rows-3x5-160lb
5x10-110lb
Cable overhead extensions-5x10-80lb
Face pulls -5x10-155lb
03/25/15
Wed.
Am workout
Farmer’s carries-2x50ft carries @300lb per hand
4x 100ft carries @ 250lb per hand
Pm Workout
stretching and mobility work
03/26/15
Thur:Squat
Am workout
Squats-no wraps on warm-ups
2x3-570lb (add homemade wraps and belt)
2x3-525lb (add homemade wraps and belt)
2x5-480lb (add homemade wraps and belt)
PM workout
Leg press-5x10-1110lb (add homemade wraps)
5x20-1045lb (add homemade wraps)
Bulgarian split squats w/ DB-10x5-100lb
Leg extensions-10x10-75lb
Notes: I’m now squatting with a 3 inch steel pipe for a bar, its definitely going to take some getting used too, we had a spare 3/8 inch bar that held the weight I needed it to but it was way to whippy with anything over 350.The 3/8 bar with 480lb made me feel like I was having a seizure while it jumped up and down trying to beat the sh!t out of me lol. For the 3 inch pipe I have to tie the plates to it with rope, they dont swing to much but just enough to create stability challenges. Also, I think I’ve currently gotten all I can get out of my “basterdized” 5/3/1 squat program( here my emphasis was mainly on getting my squat numbers up, which it did, from 345 to 570, I’d say it worked well) and gonna switch to a “basterdized” cube for squats( gonna think longer cycles at lighter Back squat numbers, rather than run 3 week cycles increasing so fast) for a little while but my 600lb goal still stands! Kinda weird but thats the only squat pr I really care
about all other prs are just a stepping stone to 600.
03/27/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-510lb
5x5-470lb
“Keg” Carry-6 runs for 100 feet @ 170lb w/ 30 sec rest between runs
Pm workout
Machine dips-5x5-450lb
5x5-430lb
5x5-410lb
5x5-390lb
5x5-370lb
Cable tri pushdowns-5x10-100lb
Cable overhead extensions-5x10-80lb
03/28/15
Sat: Misc.
PM workout
Kneeling cable crunches-5x12-160lb
5x12-145lb
Standing cable Oblique crunches-5x5-145lb
Finisher: 5 rounds-30 sec work 30 sec rest
Battle ropes
03/30/15
Mon:pull-heavy
Am workout
Wheel Barrow Deadlift-5x3-845lb
Tire flip-4,1,3,2,2,1 @500lb ( 60 sec rest between sets)
PM workout
Lat-pull downs-5x5-220lb
5x5-200lb
T-bar rows-5x5-280lb
5x5-245lb
One arm rows-5x5-190lb
Snatch grip High Pull-5x5-280lb drop set
1x3-210lb
E-z bar curls-
1x5-140lb
1x5-120lb
2x5-110lb
2x5-100lb
5x5-90lb
DB concentration curls-5x5-50lb
03/31/15
Tue: OHP
Am workout
Push press-
10x3-215lb
Hand over hand rope rows- 5 rounds 30 sec rest between rounds
25 feet @ 140lbs
Pm workout
wheelbarrow press-3x5-485lb
5x10- 350lb
Lateral raises-
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
5x5-40lb
Snatch grip upright rows-3x5-160lb
5x10-110lb
Cable overhead extensions-5x10-80lb
Face pulls -5x10-160lb
Notes: My back was still pretty fried from yesterday making it hell to stay sable for pressing. My push press quality was pretty good but the wheelbarrow presses were murder, I never realized how much I use my back for stabilization and “kinetic energy transfer”. I might rig a bench/chair/stool thing to take my back out of the equation.
04/01/15
Wed.
Am workout
Farmer’s carries-2x50ft carries @300lb per hand
4x 100ft carries @ 250lb per hand
Pm Workout
stretching and mobility work
on a side note thought I’d share I’ve had this song stuck in my head all day lol
04/02/15
Thur:Squat explosive
Am workout
Squats-no wraps or belt ( 2 min rest between sets)
2x3-430lb
3x3-405lb
3x3-380lb
PM workout
Leg press-5x10-1165lb (add homemade wraps)
5x10-1095lb (add homemade wraps)
barbell lunges-10x5-100lb (per leg)
Leg extensions-10x10-80lb
04/03/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-515lb
5x5-470lb
“Keg” Carry-6 runs for 100 feet @ 180lb w/ 30 sec rest between runs
Pm workout
Machine dips-5x5-450lb
5x5-430lb
5x5-410lb
5x5-390lb
5x5-370lb
Cable tri pushdowns-5x10-100lb
Cable overhead extensions-5x10-80lb
04/04/15
Sat: Misc.
PM workout
Close grip Floor press-5x5-260lb
Kneeling cable crunches-5x12-165lb
5x12-150lb
Standing cable Oblique crunches-5x5-150lb
Finisher: 5 rounds-30 sec work 30 sec rest
Battle ropes
Notes: Im throwing in floor presses to work on better lockout strength, Im keeping it light for now till I get my form down. I tend to wanna flare out my elbows killing my shoulders, so I’m working on keeping my elbows tucked close to my sides.
04/06/15
Mon:pull-reps
Am workout
Conv. Deadlift-3x6-430lb
Stones to 50 inch-5x5-200lb
PM workout
Lat-pull downs-
2x5-230lb
3x5-20lb
5x5-200lb
T-bar rows-5x5-280lb
5x5-240lb
One arm rows-5x5-190lb
Snatch grip High Pull-
1x5-305lb
5x5-280lb drop set to
1x5-210lb
E-z bar curls-
1x5-140lb
1x5-120lb
2x5-110lb
2x5-100lb
5x5-90lb
04/07/15
Tue: OHP
Am workout
Push press-
5x3-220lb
Hand over hand rope rows- 5 rounds 30 sec rest between rounds
25 feet @ 140lbs
Pm workout
Incline NG wheelbarrow press
5x5-485lb
3x5- 420lb
Lateral raises-
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
5x5-40lb
Snatch grip upright rows-3x5-160lb
5x10-110lb
Cable overhead extensions-5x10-80lb
Face pulls -
1x5-200lb
1x5-180lb
3x10-160lb
Notes: I set up a board and cinder block for a makeshift incline bench for my wheelbarrow presses, it worked like dream!
[quote]FarmerOwen wrote:
04/07/15
Tue: OHP
Am workout
Push press-
5x3-220lb
Hand over hand rope rows- 5 rounds 30 sec rest between rounds
25 feet @ 140lbs
[/quote]
Holy crow O.O 220lbs
I think my arms would snap in half pressing that