Updated: 7/31/19
I’m 5’7, 33, and weigh 183.
PERSONAL RECORDS:
High Bar Back Squat - 500x3
Conventional Deadlift - 550x1
Strict OH Press - 255x1
Close Grip Bench Press - 355x1
Bent Over Row - 355x3
Pull-Ups - 1x22
Front Squat - 405x3
Snatch - 245x3
Clean & Jerk - 325x2
Everything beltless, wrapless, and shirtless.
Dec 6th 2016 - 45 Min
Ran 10 - 50 yard sprints. Rested 3 minutes between each sprint.
It was more like 75% of full effort. Haven’t sprinted in a long time, so didn’t want to over do it. Feels good tho, my lungs were on fire!
Dec 7th 2016 - 30 Min
Did a 30 min Yoga session since I’m snowed in. Should be all melted later. If not, will be hitting the gym tomorrow.
I live in an apartment, so I should get a pull-up bar, ab wheel, and maybe a barbell/kettlebell to be able to get some complexes in if I’m ever stuck. Push-Ups/Handstand pushups get boring after a while lol.
Dec 8th - 9th 2016
Caught a bad stomach flu or bug. Threw up countless times over 2 days. Slept for 12 hrs straight yesterday. This morning did some goblet squats, push ups, pull ups, and lying leg raises at my fiance’s house and Limber 11 like 4 times over last 2 days.
Going to hit the gym tomorrow to jump back into the program. Just a road block, but instead of sitting still, tried to get some work in this morning.
I never get sick, I think the Carne Asada did me in lol.
Dec 14th 2016
Caught the stomach flu, so I’ve dropped 4lbs in 1 week. Have eaten probably less than 400 cals a day because nothing would stay down. Probably good for my fat though. Been doing BW squats and yoga at the house to keep myself limber. I’ve never been this sick.
But today decided to force myself to get to the gym and push through. Probably was a good and bad idea.
BACK SQUAT
155X5
155X5
155X8
BENCH PRESS
135X5
135X5
135X10
CHEST SUPPORTED ROWS
45lbs for 100 reps (Started off sets of 10, 8, 6, 4, 3, 2)
DIPS
37 reps
AB WHEEL
32 total reps
NOTES:
Being this sick definitely had an impact. But it’s all good. Got in and got some work done.
Dec 15th 2016
FRONT SQUAT
135x5
135x5
135x5
STAIR CLIMBER
45 min.
Dec 16th 2016
BACK SQUAT
165x5
165x5
165x6
OVERHEAD PRESS
105x5
105x5
105x8
DEADLIFT
225x5
225x5
225x8
CHIN-UPS
45 total reps
AB WHEEL
36 total reps
Dec 19th 2016
BACK SQUAT / AB WHEEL
165x5 / 10
165x5 / 10
165x5 / 10
165x5 / 8
165x5 / 8
BENCH PRESS / CHEST SUPPORTED ROW
155x5 / 55x15
155x5 / 65x15
155x5 / 75x15
155x5 / 90x10
155x5 / 90x10
KROC ROW / SPLIT SQUAT
(Kroc rows to get my 100 total row reps in)
(Splits squats with no weight just to really focus on stretching my hip flexors)
60x26 / BWx8
60x17 / BWx8, BWx8
I’m going to start super-setting to make my workouts shorter. If I feel as if they mess with my main lifts, I’ll stop it. It was good though today, under 90 min including warm up, stretching and post stretching.
Dec 21th 2016
FRONT SQUAT / GHR
155x5 / 10
155x5 / 8
155x5 / 8
OVERHEAD PRESS / PULL UPS
115x5 / 8
115x5 / 8
115x5 / 7, 5, 3, 3, 2
DEADLIFT / HANGING LEG RAISES
235x5 / 15
235x5 / 15
235x5 / 12
Dec 22 2016
Too cold to run outside, so did a complex with barbell loaded with 95 lbs
Clean x 3
Overhead Press x 3
Front Squat x 3
RDL x 3
BB Row x 3
Push Press x 3
Back Squat x 3
for 4 rounds. Lungs were on fire!
Dec 23 2016
BACK SQUAT / AB WHEEL
165x5 / 10
165x5 / 10
165x5 / 10
165x5 / 10
165x5 / 7
*Stayed at 165 because the bar was moving slow on Monday. Moved much better today.
DB BENCH PRESS / DB ROW
45x10 / 60x15
45x10 / 60x15
45x10 / 60x15
45x10 / 60x15
45x10 / 60x15
DIPS / PULL-UPS
15 / 8
12 / 8
10 / 7
10 / 6
10 / 5, 3, 3, 3, 3, 3, 2, 2
NOTES: Gym was ridiculously busy, I think with xmas weekend people getting their last workout in. So instead of BB Bench Press, I had to use the DBs. Much harder than I remember. Doing sets of 10 had my chest on fire.
Who the bleep is stefan and what progress could possibly be made past Urkel? 
I’m in, but need details. I hate stretching.
You south of the border?
Little note about your training you would probably benefit more from ramping the weights slowly rather than doing the same weight for 10-15 reps for 5+ sets.
Dec 26th 2016
FRONT SQUAT / MOBILITY WORK
155x5 / Overhead Squat
155x5 / Hip Flexors, Glutes, Groin
155x5 / Quad, Hamstrings, Ankles
155x5 / Triceps, Shoulders, Wrists
155x5 / Thoracic spine, Biceps
OVERHEAD PRESS / CHIN UPS
115x5 / 8
120x5 / 8
125x3 / 7
115x6 / 6
125x2 / 4, 2, 2, 2, 2, 1, 1
PENDLAY ROW / AB WHEEL
135x6 / 10
135x6 / 10
135x6 / 10
135x6 / 9
135x6 / 9
60x28 (Kroc Row)
NOTES: Doing extra mobility work between my front squats made a HUGE difference the rest of the workout. I felt so limber, everything completely opened up.
Tumbling is easy man. Do the following:
5 forward rolls
5 backward rolls
10 cartwheels (5 each way)
5 left shoulder roll
5 right shoulder roll
Hand stand.
Literally takes less than 5 minutes and it activates your whole body.
Thanks for the advice man! I’m going for more straight sets right now, but once I completely stall out, I’ll be ramping later on. Currently I’m working in 2 week cycles where
Week 1 - 3x5
Week 2 - 5x5 (Use same weight as last week, once hit them all, then move up 5-10lbs on lift).
But I’m also paying attention to my bar speed. If it’s a true grind, I don’t move up.
Dec 27th 2016
90 Min Hot Yoga
Need to start doing this 2 or 3 times a week again
I’ll be working all day tomorrow, so decided to get my workout in today instead. I know 2 days back to back, but your body doesn’t know what a week or 2 days is!!!
Dec 27th 2016
POWER CLEAN / MOBILITY WORK
135x3 / Overhead Squat
135x3 / Thoracic Spine, Biceps
135x3 / Wrists, Shoulders, Triceps
135x3 / Quad, Hamstrings, Ankles
135x3 / Hip Flexors, Glutes, Groin
BACK SQUAT / AB WHEEL
175x5 / 15
175x5 / 15
175x6 / 13
BENCH PRESS / DB ROWS
165x5 / 65x8
165x5 / 65x8
165x7 / 65x8, 65x12
BARBELL ROW / DIPS
115x10 / 15
115x10 / 12
115x10 / 10
115x10 / 10
115x10 / 9
Dec 28th 2016
Barbell Complex (3 Rounds)
-Thruster x3
-RDL x5
-BB Row x6
-Front Squat x3
20 Min Jump Rope Session
I want to start adding in Farmers Walks and Sled Drags (the type where you are pulling it towards you).
Any tips on where I should put these?
Hey dude, took a while to get back to this. Didn’t know if you were still looking for my input.
For farmer’s and sled drags, either at the end of the day or on a separate day would be best.
@T3hPwnisher - Hey thanks man! I have a buddy that does strongman here in Denver and he’s been asking me to come out every Saturday to do the events with him (even though strongman is not my goal) just to get stronger/do something different. If I do start doing events on Saturdays only, how should I adjust my training to take that into account?
I was hoping you could take a look at my training and see if you had any advice. I’ve been trying to execute some of the principles you’ve mentioned over time like switching up intensity and rep schemes. Any input would be much appreciated man, thanks!