Never Done

Training Training Logs
101

5/22/11

AM: Basketball - 20 min shootaround, 30 min 1 on 1 (went 1-2)

PM: Tennis League Match - 1.5 hrs, massacre win, 6-0, 6-0, 6-3

Notes: Hey guys, been a while. Lovin the new workout format - if you can’t figure it out it’s written out below. Eating a bunch more and playing more sports. My tennis league just started so I’m probably going to play at least twice a week. Also thinking of joining a BJJ or Muay Thai gym so I can learn that and have more things to compete in. Below is the new workout plan -

Explosive Lift
Work up to 5rm on main lift**
2-3 accessory exercise supersets
15 min Metcon circuit

**Main lift format - Weeks 1 and 2: 5rm, Weeks 3 and 4: 3rm, Week 5: 1rm, Week 6: Deload
Rotate main lift after deload

102

5/23/11 Good Day

10 min foam roll
5 min 6.5/0 jog

A1. Depth Jump - BWx8, +10x8, +25x8, +35x8, +35x8
A2. Plank - 45s, 45s, 60s, 60s, 60s

B. Back Squat - 135x8, 185x5, 225x3, 250x1, 275x3, 295x3, 315x2 (damn), 315x2 (damn), 315x3 b[/b]

C. SLDL - 135x8, 185x5, 225x5, 275x5, 315x5, 315x5

D1. Single Leg Squat - BWx8, BWx8, 10# DBs x 8, 20# DBs x 8
D2. 1-leg Back Extension - BWx8, +45x8, +45x8
D3. Hanging Knee Raise - 15, 15, 15

Extract: Battle Ropes - 8-10 rounds of 15-20s bursts / 20-30s rest

Stretch

Notes: F Yea. PRs are back. Dove bombed the squats a little bit but aside from that I think they looked good. Had a monster brownie with ice cream on top when I got home as celebration. Tomorrow, we PR the bench…

103

5/24/11

10 min foam roll

A1. Lying Med Ball Toss (5kg ball) - 20, 20, 20
A2. Med Ball Slam - 20, 20, 20

B. Bench - 45x12, 135x8, 185x5, 205x3, 225x3, 245x3, 255x3, 260x3 b[/b], 265x2, 225x3, 225x3

C. DB Row + Twist - 65x6, 85x6, 100x6, 110x6, 110x6, 110x6

D1. Machine Flies - 160x10, 180x10, 200x8, 200x8
D2. Seated Face Pull - 90x10, 110x10, 120x8, 150x12 (last one was standing)
D3. Standing Calf Raise - 20, 20, 20, 20

Extract: 3 rounds of: 10 Pullups / 15 Hanging Leg Raises / 30s Bike Sprint (no rest)

Extract #2: 5 Hill Sprints on a big hill near my house

Stretch

Notes: Little form issue with the bench that, when corrected, should increase my numbers. I’m always on my toes when I’m pressing (not on my heels) so I lose a lot of tightness in my back. Saturdays will now be arms (if i feel like it) and form work. Had to run to catch a train so I wasn’t able to complete the extract at the gym, hence the second one.

104

5/25/11 Paid Off

10 min foam roll

1000m row in 3:57

Sled Pulls +135# for about 1.5 - 2 hours, 30-60 yard sprints, ~50 BW Squats and ~200 Pushups done sporadically throughout

Heres why: Really cute girl works in the physical therapy office at my gym. Decided yesterday was the day I would grow a pair and introduce myself. She usually comes out of the pt office to train clients so I thought I would do the sled in the meantime while I wait. Unfortunately, yesterday, I guess she didn’t have any clients so I pulled that sled forever before I finally saw her. Anyway, I introduced myself, talked, got a couple laughs and I’m gonna make a move when I see her next on fri. Stay tuned team

105

5/26/11

10 min foam roll
5 min jog on 6.5/0

Jump Squat - Barx8, 65x8, 95x5, 135x3, 155x3, 185x3

Deadlift - 135x8, 225x5, 275x3, 315x3, 355x3, 365x1 (almost ate it)

Notes: Legs were just fried from the day before. I did some a walking lunge / DB RDL superset for about 5-10 min after the deads and then left.

106

5/27/11

10 min foam roll
5 min jog on 6.5/0

A. Hang Clean - 55x8, 105x5, 145x5, 165x3, 195x3, 215x3, 215x3

B. Military - 95x5, 135x5, 155x3, 165x3, 175x2 (used knees), 175x2 (better), 135x5

C. Neutral Grip Pullups - BWx10, BWx12, BWx12, +25x8, +45x5, +70x3, +80x3, +90x3

D1. Standing Military - 45x8, 65x4, 65x5, 65x5
D2. Lat Pulldown - 100x10, 150x10, 150x10, 150x10

E1. DB Front Raise - 25x8, 30x8, 30x8
E2. Machine Calf - 45x15, 45x20, 45x20
E3. V-Up - 15, 15, 15

Extract: 10 min random style BR

Stretch

107

5/28/11

A. 1-arm DB Snatch - 50x5, 70x5, 85x3, 95x3, 100x3, 100x3

B1. Standing Bicep Curl (EZ-bar) - 65x8, 85x6, 85x6
B2. Leg Lifts - 10, 10, 10

C1. Crushers - 65x8, 85x8, 85x8
C2. 1-leg Standing Calf Raise - 10, 10, 10

D1. 1-arm Bicep Curl - 45x10, 50x10, 50x10
D2. 1-arm Tricep Pushdown - 45x10, 50x10, 50x10

E1. Standing Weighted Abs - 80x30, 80x30, 90x25
E2. Swiss Ball Crunch - 15, 15, 15

108

5/29/11 Mental Toughness Day

Had to refill the propane tank for our grill at the store. Decided to walk and carry the empty one there/full one back. Severely underestimated the weight of propane. I think it was about 15# on the way there and 35# on the way back - doesn’t sound too heavy but it was pretty awkward to carry. 7 mile walk total. Shoulders/Legs/Arms fried.

5/30/11

Tennis for an hour and 45 min with my bro

109

5/31/11

10 min foam roll

A1. Plyo Pushups - 15 (reg), 15 (reg), 10, 10, 10
A2. Bridge - 30s, 30s, 30s

B. Bench - 135x8, 185x5, 225x3, 245x3, 255x3, 265x3 b[/b], 275x2 b[/b]

C. Bent Over BB Row - 45x10, 95x10, 135x5, 185x8, 225x8, 245x6+2 (grip), 245x6+2, 225x8/135x12/45x20

D1. Incline DB Press - 50x8, 75x6, 85x6, 90x6, 95x6
D2. 1-arm Standing Cable Row - 110x8, 120x8, 140x10, 150x8, 150x10

Extract: 10 rounds of - 10-15 Dips / 20-30 Frog Kicks (no rest)
last 6 sets of the extract were 10/20

Stretch

Notes: Probably should’ve gone to 270x3 on the bench cuz I could’ve gotten that. Gonna push for 295 next week for a new max.

110

6/1/11

10 min foam roll
5 min jog on 6.5/0

A. Hang Snatch - 95x3, 135x3, 155x3, 175x1, 155x3, 165x2 + 1 Muscle Snatch

B. Deadlift - 165x5, 225x3, 275x3, 315x3, 335x3, 355x3, 375x3 (PR, 375x1, 315x1 to rack

C. Front Squat - 45x8, 135x8, 185x5, 225x2, 225x3, 245x2, 245x2/ 135x8

D1. 1-leg Extension - 50x8/ 50x6 (both legs), 60x8/ 60x6, 70x8/ 70x6, 80x6/ 80x6, 80x6/ 80x6
D2. 1-Leg Hip Raise - BWx8, BWx8, BWx8/ BWx8 (both legs), BWx8/ BWx8, BWx8/ BWx8

Extract: 10 min random battle ropes

Stretch

111

6/3/11

10 min foam roll

A1. Box Jump (~30") - BWx8, BWx8, +25x8, +35x8, +45x8
A2. Med Ball Slam (5kg) - 14, 20, 20, 20

B. Military - 45x8, 95x8, 135x5, 155x3, 165x3, 175x2, 175x1 (almost blacked out), 155x6 (PR, 155x6, 135x6

C. Chinup - BWx10, BWx12, BWx12, +25x10, +45x6, +70x4, +80x3, +90x2, BWx15

D1. 1-arm DB OH Press - 40x8, 55x8, 65x8, 75x3, 70x 6-R, 3-L
D2. Weighted Plank (45#) - 45s, 30s, 30s

E1. 1-arm HS Pulldown - 90x8, 115x5, 115x5, 115x5
E2. Russian Twist (25#) - 50, 20, 20, 30

Extract: 10 rounds of: 70 yard Farmer’s Walk (45# plate in each hand, 30s rest in between trips)

Stretch

112

6/4/11 Hungover

10 min foam roll

A. Hang Clean - 45x8, 95x5, 135x5, 155x5, 185x5

B. Squat - 135x8, 225x5, 245x3, 275x3, 305x3, 225x5x4 (30s rest in between these sets)

C. DB RDLs - 40x6, 60x6, 80x6, 100x6, 120x6, 120x6

113

6/6/11

10 min foam roll

A. Plyo Pushups - 12, 12, 12

B1. Bench - 135x10, 225x5, 255x3, 275x1, 295/FAIL, 295/FAIL, 225x5/ 135x12
B2. T-Bar Row - +90x10, +115x10, +135x8, +160x7

C1. Incline Bench - 135x8, 185x6, 205x3, 225x2, 185x8
C2. V-Up - 15, 20, 15

D. Dead Stop DB Row - 75x8, 90x8, 105x8, 120x8, 120x8

Punishment - 4 rounds of: 8 Burpee Pullups / 60 yard 80# Farmer’s Walk / 30-45s Battle Ropes / 20 Mtn. Climbers / 20 Jumping Jacks / 30s Bike Sprint (no rest)

Notes: Bench was packed today so it took wayyy too long in between sets (maybe about 7 min). Threw in T-bar Rows to keep mmy heart rate up but I think they ended up tiring me out. Those are all just excuses though. I’m gonna try for 295 again on Wed when its less crowded. Damn.

114

6/7/11

10 min foam roll
4 min jog on 6.5/0, 10 BW squats every minute

A. Squat - 135x8, 225x5, 275x1, 315x1, 335x1 (PR, 345/FAIL, 345/FAIL, 315/FAIL (oops)

B. Good Morning - 135x8, 155x8, 185x6, 185x6, 155x8, 135x10

C1. DB Bulgarian Split Squat - 30s x 5, 45s x 6, 60s x 6, 70s x 6
C2. Lying Leg Curl - 85x8, 110x8, 110x8, 110x8

D1. Seated Calf - 45x10, 70x10, 70x12, 70x12
D2. Corkscrew - 25x10, 35x10, 35x10

Punishment: 5 rounds of: 5 Pullups / 10 Pushups / 15 BW Squats

Stretch

115

6/8/11

10 min foam roll

12 rowing sprints - 30s on (1:38/500m avg.) / 30s off

10 60 yard Waiters Carries w/ 50# DB

Bear Crawls with bungee cord strapped around waist (these suck)
Rd. 1 - 5, 5, 5, 5 (20s rest in between)
Rest 2 min
Rd. 2 - 5, 5, 5 (20s rest in between)
Rest 2 min
Rd. 3 - 5, 5, 5 (20s rest in between)
Dead

6/9/11

10 min foam roll
2 BB Complexes (Bar, 95)

A. Military - 135x3, 175x1, 175x1, 175x1, 175x1, 135x8, 135x6+2, 95x12/45x5

B. Power Clean and Press - 135x3, 185x3, 185x3, 185x3, 225x1 (no press)

C1. Right, Left, Middle Pullups - 4, 4, 4, 4, 4
C2. Standing 1-leg Calf Raise - 10, 10, 12, 14, 15
C3. Hanging Knee Raise - 12, 12, 12, 12, 15

D1. DB Shrugs - 120s x 15, 15, 15
D2. Random Plate Rotation - 45 x 30s, 30s, 30s
D3. Plate Raise - 45 x 8, 8, 8
D4. 2 pt. Bridge - 30s, 45s, 45s

Tabata Rope Climb Machine - Level 3

Stretch

Notes: Felt dizzy after doing the first set of 175 on the military. Wasn’t too heavy but I felt that if I tried to lift any higher, I would put myself to sleep.

116

6/10/11

10 min foam roll

A. Deadlift - 135x5, 225x5, 315x1, 365x1, 385x1, 405x1 (matched PR), 315x3

B1. Depth Jump (~30" box) - BWx8 (18"), BWx8, +25x8, +25x8, +25x8
B2. Ab Roller - 8, 10, 10, 10, 10

C1. Trap Bar DL - 250x8, 300x6, 300x8, 300x10, 300x10, 300x10
C2. DB Swing - 50x8, 60x8, 70x8, 70x8, 70x8, 70x8

D1. Leg Press - 1pps x 8/ x5 (close stance), 2pps x 8/ x5 (close stance), 3pps x 10, 4pps x 8
D2. Leg Press Calf Raise - 1pps x 15, 2pps x 15, 3pps x 15, 4pps x 15

E. 20 min Handstand Practice

Lots of Stretching

Notes: Hit 405 again (finally), did a 5s handstand and then went out with the cute physical therapist at my gym. Solid day.

117

6/13/11

10 min foam roll
5 min jog on 7/0

A. Jump Squat - 45x8, 95x5x2, 135x5x2, 155x5

B. Squat - 225x5x3, 245x5x2, 135x15

C1. 1-leg DB RDL - 30s x 8, 50s x 8, 60s x 6, 60s x 6
C2. Serratus Crunch - 30x15, 50x8, 35x15, 35x15

D1. Single Leg Squat - BWx5, BWx5, BWx5
D2. Swiss Ball Plank - 30s, 30s, 30s

E1. 1-leg Hip Raise - 8, 12, 14
E2. Seated Calf (45#) - 12, 12, 15

Punishment: Tied 2 plates to end of battle rope - 4 rounds of: 120 yard pull / 30-45s rest

118

6/14/11

10 min foam roll

A. Pushup + Core Row - 25sx 8, 25s x 12, 45s x 10, 60s x 10

B. Bench - 95x12, 135x6, 185x5, 225x5x4

C1. Seated Row - 150x12, 200x8, 210x6, 220x5
C2. HLR - 10, 12, 12

D1. 1-arm DB Press - 80x6, 80x8, 80x8
D2. DB Row - 80x12, 80x12, 80x15
D3. 1-leg Calf Machine - 75x10, 75x12, 75x15

Punishment - 8 rounds of: 20 pushups / 10 Decline Situps (3 times) or 40 Russian Twists (5) / 30s Row Sprint

119

6/16/11 Deload

10 min foam rol

A1. Box Jump (~30") - BWx8, BWx8, +25x8, +25x12
A2. Med Ball Slam (4kg) - 20, 20, 20, 20

B. Deads - 135x5, 225x5, 275x5, 275x5, 305x5, 225x12

C1. Goblet Squat - 45x8, 75x8, 100x8, 120x8, 120x8
C2. Back Extension - 10, 10, 10, 10

120

6/17/11 Deloadish

10 min foam roll

A. 1-arm DB Snatch - 55x5, 75x5, 90x5, 100x3

B. Military - 95x8, 125x5x5

C1. WG Pullups - BWx5, BWx8, BWx10, BWx10, +25x5, BWx10
C2. Cable Lateral Raise - 30x5, 30x8, 30x8, 30x8, 30x8, 30x8
C3. Standing Calf - 15, 20, 20, 20, 20

D. Battle Ropes - random, 10 min

E1. HS Pulldown - 180x8x4
E2. Decline Situps - 10x4
E3. 5-10 Handstands

Extract: 20 min walk on 3.5/8