Knox's Log

Training Training Logs
101

12/22/15

  1. Incline bench
    225x6
    235x6
    235x6
    235x6
    235x6

2a. Strict oh press
135x5
155x5
175x5
195x5

2b. Pull-ups 4x8

  1. Db bench
    100s x 3
    130s x 6 (pr)

  2. Overhead db tri extension
    80x3x15

2 sets of lateral raises and front raises

102

My knee was bothering me all week ever since the 405 high bar, but felt fine today so I decided to go through with my lower body session. But when I got to front squats it felt very painful so I stopped. I won’t be squatting again until after Christmas but I really hope it heals up.

  1. Trap bar Deadlift
    470x5
    490x6
    510x6

  2. Front squats
    225x3 pain, stopped

Abs - 50 situps and 3 minute plank

103

12/26/15

1a. Bench
225x3
255x3
275x3
295x3
315x3
255x9 (close grip)

1b. BB row
225x3
255x3
275x3
295x3
315x3
255x10

  1. Db ohp
    85x8, 6 60x5

Lat Pull downs, tri extensions, lateral raises

104

12/28/15

  1. Squat
    315x3
    355x3
    365x3
    385x3
    405x3
    315x15

  2. Power cleans
    255x3x1
    185x2x5

  3. Front squat
    225x3
    275x3
    300x1

5 rounds of
10 ttb
10 kb swings 61#
10 pushups

105

12/29/15

Very disappointing session today. I just wasn’t strong.

  1. Log press clean once
    205x2
    225x1
    245xfail
    245xclean and press fail
    205x4x6
    155x6 strict
    155x5 strict

2a. Floor press
225x5
245x5
264x4
275x2

2b. Log row
205x4x10

Curls and extensions

106

12/30/15

Sore as hell today. Did 15 minutes of intervals on the elliptical. 1 min sprint 1 min light.

12/31/15

  1. Incline bench
    255x6
    255x6
    255x5
    255x4

  2. Deadlift
    Worked up to 500x5 (pr)

  3. Front squat
    275x1
    225x9

Knees were bothering me so I called it there.

107

1/2/16

Events

  1. Log clean and press (cleaned each rep)
    Worked up to
    230x4 in 60 seconds
    210x5 in 60

  2. Husafell stone
    155x100 feet
    205x100
    275x100 didn’t time myself but I was fast

  3. Stone to 48’
    200x1
    280x1
    315x1 (pr)
    260x6

Feeling pretty good about the comp. the 315 stone felt like death. Hoping to get at least 330 soon.

108

1/4/16

  1. Incline Bench
    265x3
    265x3
    265x3
    265x3

2a. Strict press
185x8
185x5
185x5
185x5

2b. Pull-ups 4x10

3a. Db bench 115x10
3b. Db row 100x25

Tri and bis

109

1/5/16

  1. Front squat
    225x2
    275x2
    295x1, 1
    315x1
    315x2
    275x6
    225x9

  2. Trap bar deadlift - all for 3
    420
    470
    510
    560

  3. Leg press - all for 10
    2 plates each side
    3 plates
    4 plates
    5 plates
    6 plates

110

Still getting used to this new format…

1/7/15

Just wanted to move around a bit to get the blood flowing. Resting up for events this Saturday.

5 rounds:
25 KB Curls 50#
30 red mini band pull-aparts (50 last set)
30 black regband tricep extensions

3 rounds:
20 single leg stiff leg deadlift 50# KB
2:00 plank (last set suuuuuuucked)

111

1/9/16

Events Day

  1. Log Clean and Press (cleaned each rep)
    210x2
    230x1
    250x1 (PR)
    210x7 (PR)
    210x4
    180x10 (cleaned once) (PR)

  2. Husafell Stone
    205x100’
    275x100’
    240x200’

At this point I am finished.

  1. Light Stones no tacky
    260x1
    155x3x1
    155 - lapped once and extensionx7 - 2sets
    155 shoulder

doneski

112

1/12/15

All those PR’s on Saturday ran me down a bit but I got the work in.

  1. Incline Bench
    275x3, 3, 2

  2. Strict Press
    185x6, 5, 5

  3. Pull-ups
    15, 10, 6

4a. Lateral raises 35# x3x15
4b. Front raises 50#x3x15
4c. Band Pull-aparts mini bandx3x30

curls, extensions

1/13/15

  1. Trap Bar Deadlift
    420x3
    470x2
    510x1
    560x1
    600x3 (straps)

  2. Front Squats
    315x3
    275x6
    225x10

  3. Back Squat
    315x14

  4. Weighted sit-ups
    61#x30, 20

113

1/16/16

Events

  1. Log Clean and Press (clean once)
    210x2
    240x1
    260x1 (PR)
    230x5
    180x8 strict (PR)

  2. Stones
    Worked up to
    315x1
    330x.99 hit the lip of the very top of the box
    330xfail (lapped)
    260x8

  3. Yoke Runs
    Worked up to
    590x50’x4 runs I didn’t time myself but fast

  4. Husafell Stone carry
    240x300’
    240x200’

Dead

114

Missed a bunch ill try to get it all in

Last Monday

Cleanx2 EMOM for 10 - 225

BB Row All for 3
225, 255, 275, 295, 315

DB Row 110x25

Curlz

Tuesday

Incline Press
275x3x3

Strict Press 185x7, 7, 6, 5, 5

JM Press 225x6

Raises, tris

Wednesday (shitty day)
Front Squat 315x3x1
275x4
225x10
315x12 (back)

Saturday

Push Press (no belt, wraps, or sleeves)
185x3
225x3
245x3
255x2
225x5

2a.Seated Strict press all for 5
135
155
175
185
195
135

2b. Pull-upsx5x8

3a. Decline close grip
worked up to 275x7

3b. Machine low row

bis tris

Sunday

Back Squat
High Bar
worked to 405 for 2, 1, 1, 2, 1 (weird know)

Cleans
255x1
185x3x5

Snatches

Front squat 275x3 (terrible)
225x6 (awful)

Shoveled a massive amount of snow