Knox's Log

[Knox]

10/21/15

1. Squat
   275x3
   315x2
   345x1
   375x1
   405x1
   440x1 (pr)
   315x10

2. Good mornings
   135x10
   185x10

3a. Hack squat
All for 8 - plate, 1.25, 2, 2.25, 3
3b. Sit-ups
5x20

Happy about the pr. I thought that was my 1rm but I had to be sure. I have not squatted heavy in several weeks so this should start shooting up.

[Knox]

10/22/15

1. Bench
   225x1
   255x1
   235x8
   235x8
   235x8
   235x8

2a. Strict press
135x8,7,5, ,5, 5
2b. Pull-ups
10, 10, 10(n), 6(n), 4

3. Dipsx20
4. Curlsx16

[Knox]

Lower back is effing killing me. Didn’t get to do as much as I wanted.

10/23/15

1. Power cleans
   185x3 emom for 8 mins

2. Power cleanx1 then front squat x5 - 5 rounds at 185#

3. Bike intervals for 15 mins

4. Side bends 50# 2x25 each side

[Knox]

10/24/15

Quick morning session. Everything hurts so just did some light work.

Upright rows
100x3x10

Db rows
110x2x10

Bb curls
100x3x8

Skull crushers
95x10
135x2x10

Bb curls 45x25

Tri cable extensions
Rackx20

[Knox]

10/27/15

1. Squat
   355x6
   355x6
   355x6
   355x6
   355x6

2. Leg press
   All for 12 - 2, 3, 4, and 5 plates

3. Rower sprints
   250mx6 45 sec rest

Really really need to work on mental toughness. I let my brain tell me when to quit too often and it has become a habit.

[Knox]

1. Bench
   275x1
   255x6
   255x6
   255x6
   255x6
   255x6

2. Incline db bench
   75’sx3x12

3. Db flys (I know)
   45’sx2x10

4. Skull crushers
   115x7
   100x8
   100x6

5. Cable push downs 2x25

[Knox]

10/30/15

1. Deadlift
   425x6
   425x6
   425x6
   425x6
   425x6

2. BB Row
   185x10
   225x10
   245x9
   185x10

3. Lat Pulldown
   120x3x10

4. Fat Gripz DB Curl
   40x3x10

5. Preacher Curl 40x23

6. Hex DB Holds 25#x27s(l) 20s(r)

Grip sucks ass today…

[Knox]

10/31/15

1. Push press
   195x6
   195x6
   195x6
   195x6
   195x6

2. Db seated ohp
   60x3x12

3a. Lateral raises 30#x3x15
3b. Rear delt fly machine 100x3x15

Ill be doing this bodybuilding type split for a little while just to switch it up. I will be slowly increasing intensity and keeping volume high. I will also be getting some conditioning in.

[Knox]

11/2/15

1. Skwaats
   365x6
   365x6
   365x6
   365x6
   315x6 (high bar)
   225x6 (front)

2a. Leg Press
All for 12 - 3, 4, 5 plates

2b. Decline sit-ups
BW 25x4x15

3a. Leg extensions
3b. Leg Curls

Rower Sprints
4x500m - 1:55 pace

So the 365 squats left awful. Form broke down early and they were slow. I need some help with squats, I have been doing them for a long time but cannot seem to get it together. I need to lean way forward for low bar due to my freakishly long femurs (I’m not kidding) and my ass shoots up first. I know that I have to pick a style and stick with it, blast out reps, and slowly improve, but nothing feels good enough for my to stick with…I’m a mess with this lift.

[Knox]

Here is a video of the strongman comp

- YouTube

[Knox]

11/5/15

1. Bench
   275x5
   275x5
   275x5
   275x5
   275x4

2. Incline DB Bench
   95x8, 7
   80x7

3. DB Fly 45x2x10

4. Cable extension - 80x15, 15, 13

5. DB Overhead extension - 75x9, 6

Some jerk took my 5th rep on the last set of bench, I could have eeked out one more.
Working like a crazy person this week, eating is way off.

[Knox]

11/6/15

1. Deadlift
   455x5
   455x5
   455x5
   455x5
   455x5
   315x10 stiff leg

2. Bb row 225x10,6

Strapped for time so could only fit this in. Spinal erectors fried.

[Knox]

11/7/15

1. Front squat
   275x5
   285x5
   275x5
   275x5
   275x5

2a. Pull-ups x 10, 10, 7 3
2b. Decline sit-ups x 20, 15, 10 5

3. Cable rows 200x10, 8

Curls

[Knox]

11/8/15

1. Push press
   205x4x6
   155x10 strict

2. Db overhead press
   100x2
   85x7
   65x10

3a. Skull crushers 90x3x12
3b. Lateral raise 30x3x12

[Knox]

11/10/15

1. Squats
   385x4
   385x4
   385x4
   385x4
   315x10 (high bar)

2. Hack Squat
   2 platesx10
   3x10
   3+25x10

3. Walking lunges - 135x12, 12, 16

[Knox]

11/11/15

1. Bench
   285x4
   285x4
   285x4
   285x4

2. Incline DB Bench
   85x3x12

3. Flyes 3x10

4. Overhead Tricep Extension
   85x15, 10, 7

5. Cable Pull down
   100x10, 9, 8

Pretty boring training lately but I have been getting much stronger. The idea here is to do the following over the next several weeks with the main lifts:
4 sets of 8
5x6
4x6 or 5x5
4x4
4x3
3x3
2x2
Max

So it’s an 8 week cycle and if everything goes to plan I will be able to hit all my goals at the end of the 5 months.

[Knox]

11/14/15

Slightly hungover with little sleep so didn’t feel great, but I got the work done.

1. Deadlift
   405x3
   445x1
   475x4
   475x4
   475x4
   315x4 SLDL - calluses are bothering me and didn’t have straps

2. BB Row
   225x3x10

3a. Pull-ups 10, 7, 5
3b. Back extensions 3x15

4. Fat Gripz DB Curlz
   40x10, 6, 5

[Knox]

11/15/15

1. Push press
   185x1
   205x1
   225x4
   225x4
   225x4
   225x4
   165x4, 4 (strict)

2. Db overhead press
   75x10, 10, 8

3. Skull crushers
   105x10, 10, 5

4. Cable lateral raises 3x15

[Knox]

11/18/15

Super stressed at work and eating is hay wire. Not a good day.

1. Squat
   395x3
   395x3
   385x2
   385x2 The bar was very bent and kept rolling up my back and screwed my form up dramatically.
   325x10

2. Lunge - 185x3x12

50# weighted sit-ups 4x25
50# side bends 50x each side

[Knox]

11/19/15

1. Bench
   295x3
   295x3
   295x3
   295x3

2. Incline db bench
   90x3x12

3. Flys 2x12

4. Overhead db extensions
   90x15, 12, 10

5. Cable extensions triple drop set