11/14/15
Sat: Core
Pm workout
Hanging leg raises/crunches-3x5-BW plus 100lbs , 2x10 50lbs
Kneeling Cable crunches-3x12-185lbs ,3x10-150lbs
Standing cable Oblique crunches-3x5-155lbs
Ab push outs-3x10-150lbs
“Adversity causes some men to break; others to break records.”-William Arthur Ward
“If you can imagine it, you can achieve it. If you can dream it, you can become it.”-William Arthur Ward
10/16/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-980lb
5x3-890lb
Super set- 5 rounds
Sandbag loading-1x5-300lb to 54 inch table
Sled Hip Thrust-1x5-355lb
PM workout
Bent-over rows-
5x5-425lb
5x5-355lb
Weighted pull-ups:
3x3-BW plus 100lbs
5x3-BW plus 75lbs
5x3-BW plus 40lbs
5x5-BW plus 15lbs
One arm rows-5x5-200lb
“Perseverance is a great element of success. If you only knock long enough and loud enough at the gate, you are sure to wake up somebody.”-Henry Wadsworth Longfellow
“He that respects himself is safe from others. He wears a coat of mail that none can pierce.”-Henry Wadsworth Longfellow
11/17/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press-
1x3-230lb
Snatch grip High pull-1x3-325lb
Backwards Sled drag-1x25 ft @560lbs
Part II ( Commercial gym)
Push press-5x3-185lbs
BB Lunges-5x5-245lbs
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Olympic snatch repeat
Snatch1x3-140lb
Lateral raises- 5x5-70lb
Snatch-1x3-140lb
Lateral raises-5x5-65lb
Snatch-1x3-140lb
Lateral raises-5x5-60lb
Snatch-1x3-140lb
Lateral raises-5x5-55lb
Snatch-1x3-140lb
Lateral raises-5x5-50lb
Snatch-1x3-140lb
Lateral raises-5x5-45lb
Snatch-1x3-140lb
Super set-
Olympic Snatch- 6x3-120lbs
Weighted pull-ups: 6x5-BW plus 25lbs
Treadmill Sprints- 10x 30 sec on 10 sec off 8.5 RPE
" Only those who will risk going too far can possibly find out how far one can go."-T. S. Eliot
“Survival is your strength not your shame.”-T. S. Eliot
Farmer…
You sure you’re not a superhero?
Just looking at those snatch complexes makes me nauseous…
11/18/15
Wed. Extra pressing
Am workout
Superset-A
Incline wheelbarrow press -3x5-565lb
Sled Rows-3x5-575lb
Super set-B
Incline wheelbarrow press5x5- 525lb
Sled Rows-5x5-575lb
Floor Press-5x5-275lbs
Pm Workout
Super set-C
Military press-5x5-195lb
Sled Rows-5x5-575lb
Floor press-1xAMRAP @ 230lbs- got 10
Sled Rows-1xARAP @ 575lb got 8
“The people who get on in this world are the people who get up and look for the circumstances they want and if they can’t find them, make them.”-George Bernard Shaw
“Do not wait to strike till the iron is hot; but make it hot by striking.”-William Butler Yeats
[quote]Seachel_25 wrote:
Farmer…
You sure you’re not a superhero?
Just looking at those snatch complexes makes me nauseous…[/quote]
Well…Iv’e never been seen in the same room as Batman but Im not saying Im batman 
Im not gonna down play it they are brutal, but they’ve been a very positive addition to my routine. Im getting better at “expressing” my explosiveness, Ive felt huge benefits in my deadlift from better hip usage.Thanks for stopping in!!
11/19/15
Thur:Squat - Heavy
Noon workout (commercial gym)
Anderson Squats-3x3-805lbs, bar set just below sternum
Parallel Back Squats-
5x10-605lb
ATG Back Squats- 3x3-365lbs
1/2 Bottom up Smith machine Front Squats-no wraps, belted
3x5-475lb
Smith machine Front Squats Narrow stance-no wraps, belted
3x5-315lbs
Leeman RDL’s-5x5-315lbs
Giant set-5 rounds
Seated calf raise-1x20- 4 plates
seated leg curls-1x10-145lb
leg extensions-1x10-150lb
super set-
Seated calf raise-5x20- 3 plates
lying leg curls-5x10-80lb - drop set 1x10-70,60,50,40,30
leg extensions-5x10-150lb
Treadmill Sprints- 10x 30 sec on 10 sec off 8.5 RPE
“Do you not see how necessary a world of pains and troubles is to school an intelligence and make it a soul?”-John Keats
“Every conquering temptation represents a new fund of moral energy. Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.”-William Butler Yeats
11/20/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-570lbs
Sled Rows-3x5-575lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-520lb
“yoke” walk-20ft @600lb ( beltless
Palms down Cable scarecrows-1x10-75lb
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-415lb
Wheelbarrow Incline press-5x5-505lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-415lb
Super set- A
Military Press-5x10-185lbs
Bent over row-5x5-415lb
Super set- B
Military Press-5x5-185lbs
Bent over row-5x5-355lb
“As we let our own light shine, we unconsciously give other people permission to do the same.”-Nelson Mandela
“When a man is denied the right to live the life he believes in, he has no choice but to become an outlaw.”-Nelson Mandela
11/23/15
Mon: Pull Reps
AM workout
Conv. Deadlift- EMOM
5x1-540lb
10x1-510lb
PM workout
Bent-over rows-
5x5-425lb
5x5-355lb
Weighted pull-ups:
5x3-BW plus 100lbs
5x3-BW plus 75lbs
5x5-BW plus 40lbs
5x5-BW plus 15lbs
One arm rows-5x5-200lb
“Honey, we all got to go sometime, reason or no reason. Dying’s as natural as living. The man who’s too afraid to die is too afraid to live.”-Clark Gable
“I am convinced of the validity of contradiction. There are many worlds. Each is true, at its time, in its own fashion”-Errol Flynn
11/24/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press-
1x3-230lb
Snatch grip High pull-1x3-325lb
Backwards Sled drag-1x25 ft @575lbs
Part II ( Commercial gym)
Push press-5x3-185lbs
BB Lunges-5x5-245lbs
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Olympic snatch repeat
Snatch1x3-140lb
Lateral raises- 5x5-75lb
Snatch1x3-140lb
Lateral raises- 5x5-70lb
Snatch-1x3-140lb
Lateral raises-5x5-65lb
Snatch-1x3-140lb
Lateral raises-5x5-60lb
Snatch-1x3-140lb
Lateral raises-5x5-55lb
Snatch-1x3-140lb
Lateral raises-5x5-50lb
Snatch-1x3-140lb
Lateral raises-5x5-45lb
Snatch-1x3-140lb
Super set-
Olympic Snatch- 6x3-120lbs
Weighted pull-ups: 5x5-BW plus 45lbs , last set AMRAP- got 7 (edit)
Back extensions-5x12-BW plus 80lbs
Heavy bag-10x 1 minute on 1 minute off 8.0-ish RPE
Treadmill Sprints- 10x 30 sec on 10 sec off 8.5 RPE
“If there is no struggle, there is no progress.”-Frederick Douglass
“Every strike brings me closer to the next home run.”-Babe Ruth
11/25/15
Wed. Extra pressing
Am workout
Superset-A
Incline wheelbarrow press -3x5-570lb
Sled Rows-3x5-575lb
Super set-B
Incline wheelbarrow press5x5- 525lb
Sled Rows-5x5-575lb
Floor Press-5x5-275lbs , last set drop to AMRAP @ 250lb got 7
Pm Workout
Super set-C
Military press-5x5-200lb
Sled Rows-5x5-575lb
Floor press-1xAMRAP @ 250lbs- got 10
Sled Rows-1xARAP @ 575lb got 7
“It is not light that we need, but fire; it is not the gentle shower, but thunder.
We need the storm, the whirlwind, and the earthquake.”-Frederick Douglass
“I prefer to be true to myself, even at the hazard of incurring the ridicule of others, rather than to be false,
and to incur my own abhorrence.”-Frederick Douglass
10/26/15
Thur: Squats
Pm workout-
Anderson Squats-Bar set parallel with rib cage
5x15-600lbs
dry heave…
Backwards sled drags-5x 100ft @505lbs
dry heave some more…
11/27/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-570lbs
Sled Rows-3x5-575lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-525lb
“yoke” walk-20ft @630lb ( beltless …only 4 sets, stumbled and crumpled like a wet paper bag on the 5th, tweaked my left knee a little
Palms down Cable scarecrows-1x10-75lb
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-425lb
Wheelbarrow Incline press-5x5-505lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-425lb
Super set- A
Military Press-5x10-190lbs
Bent over row-5x5-425lb
Super set- B
Military Press-5x5-190lbs
Bent over row-5x5-355lb
“Knowing how to win is the first step. We must also know how to make use of our victories.”-Polybius
“When the ancients said a work well begun was half done, they meant to impress the importance of always endeavoring to make a good beginning.”-Polybius
11/30/15
Mon:pull-explosive
Am workout
Conv.Deadlift-
6x3-495lb from a 4 inch deficit
5x3-395lb from a max deficit, bar touching my foot , 30 sec rest between sets
PM workout
Bent-over rows-
5x5-425lb
5x5-380lb
Weighted pull-ups:
5x3-BW plus 100lbs
5x3-BW plus 75lbs
5x5-BW plus 40lbs
6x5-BW plus 15lbs
One arm rows-5x5-200lb
" But my shame—my GUILT, is senseless now! The actions of the past cannot
be changed----only TEMPERED by the acts of the future! "- Doctor Strange
" I always thought I was the samaritan in that story. It’s funny how a good man can be deceived by his true nature." -Wilson Fisk
12/01/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press-
1x3-230lb
Snatch grip High pull-1x3-325lb
Backwards Sled drag-1x25 ft @615lbs
Part II ( Commercial gym)
Push press-5x3-190lbs
BB Lunges-5x5-250lbs
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Olympic snatch repeat
Snatch1x3-140lb
Lateral raises- 5x5-75lb
Snatch1x3-140lb
Lateral raises- 5x5-70lb
Snatch-1x3-140lb
Lateral raises-5x5-65lb
Snatch-1x3-140lb
Lateral raises-5x5-60lb
Snatch-1x3-140lb
Lateral raises-5x5-55lb
Snatch-1x3-140lb
Lateral raises-5x5-50lb
Snatch-1x3-140lb
Lateral raises-5x5-45lb
Snatch-1x3-140lb
Super set-
Olympic Snatch- 6x3-120lbs
Weighted pull-ups: 5x5-BW plus 45lbs , last set AMRAP- got 5
Back extensions-5x12-BW plus 100lbs
Heavy bag-10x 1 minute on 1 minute off 8.0-ish RPE
Treadmill Sprints- 10x 30 sec on 10 sec off 8.5 RPE
“In every battle there comes a time when both sides consider themselves beaten,
then he who continues the attack wins.” – Ulysses S. Grant
“A battle won is a battle which we will not acknowledge to be lost.”-- Ferdinand Foch
12/02/15
Wed. Extra pressing
Am workout
Superset-A
Incline wheelbarrow press -3x5-570lb
Sled Rows-3x5-575lb
Super set-B
Incline wheelbarrow press5x5- 525lb
Sled Rows-5x5-575lb
Super set-C
Floor Press-5x5-275lbs , last set drop to AMRAP @ 250lb got 9
Sled Rows-5x5-575lb
Pm Workout
Super set-D
Military press-5x5-200lb
Sled Rows-5x5-575lb
Floor press-1xAMRAP @ 250lbs- got 10
Sled Rows-1xAMRAP @ 575lb got 9
“It is fatal to enter any war without the will to win it.”- Douglas MacArthur
“Great minds have purposes, others have wishes.”- Washington Irving
12/03/15
Thur:Squat - Reps
Noon workout (commercial gym)
Anderson Squats-Bar set parallel with rib cage - 5x10-605lb
ATG Back Squats- 3x3-365lbs
1/2 Bottom up Smith machine Front Squats-3x5-475lb
Smith machine Front Squats Narrow stance- 3x5-315lbs
Barbell Glute Bridge-6x10-405lbs
Giant set-5 rounds
Seated calf raise-1x20- 4 plates
seated leg curls-1x10-145lb
leg extensions-1x10-150lb
Giant set-5 rounds
Anterior Calf Raises? -1x15-35lbs
Seated calf raise-1x20- 3 plates
lying leg curls-1x10-80lb - last set drop set 1x10-70,60,50,40,30
leg extensions-1x10-150lb
Treadmill Sprints- 10x 30 sec on 30 sec off 8.5 RPE
Heavy bag-10x 1 minute on 1 minute off 8.0-ish RPE
“Little strokes fell great oaks.”- Ben Franklin
“Our handicaps exist only in our minds.”- Franklin Delano Roosevelt
12/04/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-570lbs
Sled Rows-3x5-575lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-525lb
Back Squat Static hold-30 seconds @700lb ( beltless)(much safer with tired legs, but still HELL!)
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Face Pulls-1x15-75lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-425lb
Wheelbarrow Incline press-5x5-505lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-425lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-425lb
Super set- A
Military Press-5x10-190lbs
Bent over row-5x5-425lb
Super set- B
Military Press-5x5-190lbs
Bent over row-5x5-355lb
?Luck?" Drizzt replied. "Perhaps. But more often, I dare to say, luck is simply the advantage a true warrior gains in executing the correct course of action.? ? R.A. Salvatore
?As I became a creature of the empty tunnels, survival became easier and more difficult all at once. I gained in the physical skills and experience necessary to live on. I could defeat almost anything that wandered into my chosen domain. It did not take me long, however, to discover one nemesis that I could neither defeat nor flee. It followed me wherever I went - indeed, the farther I ran, the more it closed in around me. My enemy was solitude, the interminable, incessant silence of hushed corridors.? ? R.A. Salvatore
12/05/15
Sat: Core
Pm workout
Hanging leg raises/crunches-5x5-BW plus 100lbs , 5x5- 75lbs
DL stance Standing Ab pulldown w/ sled-5x10-305lbs
Standing trunk twists w/ sled-5x5-305lbs per side
Ab push outs-5x12-150lbs w/ 5 sec hold at top on last rep each set
â??Let me live deep while I live; let me know the rich juices of red meat & stinging wine on my palate, the hot embrace of white arms, the mad exultation of battle when the blue blades flame crimson, and I am content" â?? Robert E. Howard
â??A wolf was no less a wolf because a whim of chance caused him to run with the watch-dogs.â?? â?? Robert E. Howard
Standing Ab pulldown:
12/07/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-985lb
5x3-895lb
Sandbag loading-5x5-300lb to 54 inch table
PM workout
Bent-over rows-
5x5-425lb
5x5-380lb
Weighted pull-ups:
5x3-BW plus 100lbs
5x3-BW plus 75lbs
5x5-BW plus 40lbs
5x5-BW plus 15lbs
Sled hand over hand pull-5x25ft-405lbs
“What we need is more people who specialize in the impossible.”-Theodore Roethke
“The harder the conflict, the more glorious the triumph.”-Thomas Paine
12/08/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press- 1x3-235lb
Snatch grip High pull-1x3-325lb
Backwards Sled drag-1x25 ft @705lbs
Part II ( Commercial gym)
Push press-5x3-190lbs
BB Lunges-5x5-250lbs
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Olympic snatch repeat
Snatch1x3-140lb
Lateral raises- 5x5-75lb
Snatch1x3-140lb
Lateral raises- 5x5-70lb
Snatch-1x3-140lb
Lateral raises-5x5-65lb
Snatch-1x3-140lb
Lateral raises-5x5-60lb
Snatch-1x3-140lb
Lateral raises-5x5-55lb
Snatch-1x3-140lb
Lateral raises-5x5-50lb
Snatch-1x3-140lb
Lateral raises-5x5-45lb
Snatch-1x3-140lb
Super set-
Olympic Snatch- 6x3-125lbs
Weighted pull-ups: 6x3-BW plus 55lbs ,drop to 1x AMRAP- BW got 11
Back extensions-5x12-BW plus 100lbs
Heavy bag-10x 1 minute on 30 sec off 8.5 RPE
Treadmill Sprints- nope not today left knee was killin me 
â??Dum Spiro, spero- As long as I breathe, I hope.â?? ? Marcus Tullius Cicero
â??It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.â??
? Marcus Tullius Cicero