Get Lethal's Training Log

Training Training Logs
161

1/18/2014
Yoke - 500 x 50ft x 2 sets
590 x 50ft x 2 sets
535 x 50ft x 2 sets
535 x 100ft x 1 set

Stones over 54" Bar no tacky
240 x 4
275 x 1
275 x 3
275 x 1

162

1/20/2014
Circus DB - 140 x 3e, 3e, 5e PR
Z Press - 165 x 3, 3, 9
Shoulder Saver Close Grip Bench - 245 x 3 sets x 5 reps
Chest Supported Row - 65 x 1 set x 8 reps
70 x 3 sets x 8 reps
Tricep Triset - 3 sets x 6 reps
Hanging Leg Raises - 2 sets x 8 reps
Planks x 2 sets x 30s
1 set x 20s with 45 pound plate

163

1/21/2014
Back Squats - 360 x 2 sets x 3 reps
370 x 1 set x 3 reps (All of these reps felt awesome)
Yoke - 535 x 70ft
625 x 70ft
445 x 70ft for a speed set
3s Paused Oly Back Squats - 325 x 2 sets x 3 reps
Hussafell - 290 x 295ft
270 x 195ft, 250ft
GHR - 3 sets x 8 reps with red band
Side Bends - 70 x 3 sets x 10 reps each
Planks - 45 x 1 set x 30s
70 x 2 sets x 30s

Freaking awesome session. Only negative was that my yoke walks were a tad slow and that I have some shin splints which suck.

164

1/23/2014
Attempted to max out my log clean and press after hitting 280 for and easy 2 full reps last week. Failed at 300 pounds twice. I have a plan moving forward that will require me to clean the log a lot to improve my clean because that is the limiting factor as of right now.
Then I did High Incline DB Press - 55 pounds x 5 sets x 10 reps with minimal rest

165

1/25/2014
2.5" Deficit Deadlifts - 430 x 1, 455 x 1, 425 x 1
Farmers - 210 x 100ft x 3 sets
Lightning Deadlifts - 335 100 chain - 4 sets x 2 reps (first rep is with chains, and 2nd rep is without)
Neutral Chins Rest Pause Style 30s
40 x 9/5/3
BW x 15/6/3
Stones for max reps in 30s to 56" - 225 x 4,5 reps
Chest Supported Rows - 4 sets x 6 reps with 80 pounds
DB Rows - 125 x 3 sets x 6 reps each
Hammer Curls - 3 sets x 8 reps x 40 pounds

166

1/27/2014
Log Clean and Press
9 sets of 3 reps with 210
1 set of 5 reps with 210
Z Press - 175 x 3, 3, 8 reps
Shoulder Saver Close Grip Bench
3 sets of 5 reps with 255
Chest Supported Row - 4 sets x 8 reps x 70

167

1/28/2014
Back Squats - 370 x 3 sets x 3 reps

Yoke - 375 x 120ft
575 x 70ft RPE @ “8”
665 x 70ft RPE @ “9.5”
465 x 70ft this was a speed set, felt great

3s Paused Olympic Style Back Squats - 330 x 2 sets x 3 reps

Hussafell - 310 x 200ft
290 x 250ft
270 x 300ft

GHR - 10 pounds x 3 sets x 6 reps
Standing Abs - 3 sets x 10 reps x 170

168

1/30/2014
Circus DB - 6 sets of 3 reps each with 120
Bench Press with Sling Shot - 275 x 8, 6, 6 reps
Straight Arm Pull Downs - 3 sets x 20 reps
Kneeling Landmine Press - 70 x 2 sets x 6 reps (last set failed on rep 4 with my right arm)
SlingShot Dips - 124 x 3 sets x 6 reps
Rear Delts - 3 sets x 15 reps
Ab Wheel - 2 sets x 10 reps
Hanging Leg Raises - 3 sets x 10 reps

169

2/1/2014
Deadlifts - 1 sumo then 1 conv. 315, 405, 455 (Sumo PR)
Then conv. 495 x 1 and 405 x 11 touch and go
Farmers - 230 x 3 sets x 100 ft
280 x 50ft
Lightning Deadlifts (1 reps with chains 1 rep with no chains)
455 100 in chains - 2 sets x 2 reps
315 100 in chains - 2 sets x 2 reps
Neutral Narrow Grip Chins Rest Pause Style 30s
45 x something
BW x something
Stones to 56" - 240 x 5 reps
270 x 2 reps then lost my tacky
Chest Supported Row - 80 x 4 sets x 6 reps
DB Rows - 125 x 3 sets x 8 reps each
Curls - 3 sets x 10 reps

170

1/3/2014
Log Clean and Press - 240 x 8 sets x 2 reps
Z Press - 185 x 3, 3, 5
Shoulder Saver Close Grip Bench - 265 x 3 sets x 5 reps
Chest Supported Row - 70 x 2 sets x 10 reps and 2 sets x 8 reps

Rough day physically and mentally but pushing through, champions don’t become champions by taking it easy.

171

1/4/2014
Back Squats - 385 x 1 set x 3 reps and 3 sets x 1 rep
Yoke - 575 x 70ft
665 x 70ft
755 x 10ft - hips came too far forward and I dumped it, this weight it completely doable.
505 x 70ft for speed, flew with this
3s Paused Safety Yoke Bar Squats - 295 x 2 sets x 3 reps
Hussafell - 320 x 200ft
300 x 250ft
280 x 250ft
GHR - 15 x 3 sets x 6 reps
Standing Abs - 170 x 3 sets x 10 reps

172

1/6/2014
Circus DB Clean and Press - 130 x 3e
160 x 1e
160 x 3e in 45s
Bench Press w/pause - 225 x 2 sets x 3 reps
245 x 3 reps
Straight Arm Pull Downs - 3 sets x 15 reps
Tall Kneeling Landmine Press - 70 x 2 sets x 6 reps each
Face Pull - 4 sets x 15 reps
Sling Shot Dips - 132 pounds x 3 sets x 5 reps
Rear Delts - 3 sets x 15 reps
Ab Wheel - 2 sets x 10 reps
Hanging Leg Raises - 3 sets x 10 reps

173

2/8/2014
Deads - 455 x 3 reps
Lightning Deads - 355 100 in chain x 5 sets x 2 reps
Pendlay Rows - 135 x 10 reps
185 x 2 sets x 10 reps
Neutral Grip Pull Downs - 10 sets of 10 reps with 115
Meadows Rows on CSR - 10 sets of 5 reps each arm with a 45
Reverse Hypers - 3 sets x 15 reps

174

2/10/2014
Log Clean and Press - 270 x 6 sets x 1 rep
Z Press - 195 x 3 sets x 3 reps
Bench Press w/comp pause - 205 x 2 sets x 6 reps
225 x 6 reps
Chest Supported Row - 70 x 4 sets x 10 reps

175

2/11/2014
Back Squats - 405 x 2 nice and easy just wanted a decent percentage for a crisp rep or two with minimal mental effort.
Yoke - 575 x 70ft
665 x 50ft
755 x 50ft PR
SS Yoke Bar 3s Paused Squats - 305 x 2 sets x 3 reps AWESOME SETS and REPS
Hussafell - 330 x 200ft felt damn great
310 x 200ft
370 x 15ft
290 x 200ft
GHR - 15 pounds x 3 sets x 6 reps

176

2/13/2014
Circus DB - 150 x 5R, 1L
150 x 3L The DB felt shitty today
Bench Press w/ pause - 235 x 2 sets x 3 reps
250 x 6 reps
Straight Arm Pull Downs - 3 sets x 15 reps
Face Pulls - 4 sets x 15 reps
Tall Kneeling Landmine Press - 75 x 2 sets x 6 reps each
Sling Shot Dips - 136.5 x 3 sets x 5 reps

177

2/15/2014
Was not a scheduled day to train but I needed to make up for my lack of performance on Thursday
Circus DB - 150 x 5L, 4R
150 x 1R, 1L
Bench w/Pause - 275 x 1, 305 x 1, 315 x 1 PR

178

2/16/2014
Deficit Deads (3 mats that were 3/4 inch thick)
405 x 1, 455 x 1, 495 x 1 PR and my back was not rounded which is great because it was a true max as well SHAKES big time
Farmers - 230 x 100ft
300 x 50ft
230 x 100ft
Lightning Deads - 365 100 chains - 4 sets x 2 reps with very short rest
Neutral Narrow Grip Chins Rest Pause Style 30s rest
53 x 7/3/3
BW x 15/5/3
Stones to 54" - 300 x 3, 250 x 5 easy fast reps
Chest Supported Row - 85 x 4 sets x 6 reps
DB Row - 125 x 3 sets x 5 reps each
Hammer Curls - 40s a x 3 sets x 10 reps
Standing Abs - 3 sets x 10 reps

179

2/17/2014
Log Press - Clean once and Press
245 x 3 sets x 3 reps
Z Press - 135 x 3 sets x 3 reps
Bench Press - 225 x 3 sets x 3 reps
Hanging Leg Raises - 3 sets x 10 reps
Planks - 2 sets x 30s

180

Still been deloading and managing my weight cut I will post after the contest this weekend.