Dead lift
237.5 x5
252.5 x5
270 x10 359.91
Front Squat 135 10-10-10
leg curl 25 per 10-10-10
standing ab curl 60 15-15-15
not a bad day friday when I did these the front squats felt heavy but were ATG all the way will probably just take my time moving up in the weight
Bench press
warm up
190 3
200 3
212.5 8 269.11
dumbell mil press 50 10-10-9
Bent over row 80 10-10-10
shrugs 80 10-10-10
pull ups assisted 30 5-5-5
knee raises 15/15/15
5/16/2011
Squat
245 3
260 3
275 5 320.7875
incline bench press
150 3
157.5 3
167.5 7 206.54425
Dumbellflat bench 70 10/10/7 50x10
pull ups 55 10/10/10
face pulls 60 10/10/10
bench knee ups 10lbsx15 12.5lbs x15/10
skipped fridays workout because work got in the way worker 60 hours last week and just did not have the time so I did squats today and then the workout I was supposed to do also…
Just watched the fight video, awesome. Please post more often lots of good work.
ran a half mile today for the first time and my feet did not hurt. trying to learn how to land mid foot on my stride so maybe it wont hurt so much. then we worked on some boxing and defensive tactics work…
pushed the mower for an hour does that count as active recovery… if it helps the grass was a foot tall
If you have 3 hours of time these may be good to watch I have not watched them yet but will over the next few days.
Ed Coan Squat how to video and workout
Dead lift how to and workout information
and Bench press how to and workout info
Great post “TB”.
5/20/11
Dead lift
252.5x3
270x3
285x8 360.924
Front Squat 145 8-9-10
leg ext super set 25 10/10/10
leg curl 26.5 10/10/10
5/23/11
Pull ups 3x5 body weight
Bench
177.5x5
200x3
225x1
245x1
255x1
265xf
dumbbell mil press 50 10/10/10
Bent over row 85 10/10/10
shrugs 85 10/10/10
hang knee raise 15/15/15
A little disappointed in my bench 1 rep max was really hoping for 265 but 255 is a p/r for me…
On the other hand I am very happy with my pull ups
yesterday was conditioning day…
15/12/9 55 lb thrusters then bent over rows…
this was my first time doing this exercise should have been 21/15/9 and 95 lbs but was not sure my weak ass could do it… next time that will be what I try…
then 2 rounds of boxing combinations before the tornado hit and i went to work for 13 hours
So I took a week off from… well everything was kind of down in the dumps mentally and needed to pull my head out of my ass… it worked so great for me right…
squats
Warm ups
Squat 305
230 5
260 3
290 2 309.314
Shut it down at too form was getting to break down and the week off screwed my grove…
rdl 205 10,10,10
glute Bridge 185 10,10,10
reverse hypers paused 10,10,10
trap bar farmer walks
95lbs 1 lap 185 lbs 3x40 yds
first time with the trap bar farmer walks grip was there but I think I can go up in weight if start using straps and Im not looking for grip strength out of it so straps it will be next time
conditioning day today… legs were still real sore from Monday’s squat work out so we kept the weight low.
was up at 5 am still so I walked for 30 mins to try to work out some of the soreness.
3 pm today we started with warm ups, walked .5 miles then jog .5 miles, light stretching then
squat thruster/ push up 21-15-9
used a 12 lb medicine ball on the squat thrusters, I did pretty well and did not have to stop for a breather till I hit the 9 reps on push ups…
thanks to Bulldog for the sled he gave me last year!
We finally used it today and did 6 sets of pulls with it on grass 65 ft one way.
Down was forward pulling and back was backwards.First round the strap was around the waist the next two were on alternating shoulders. we put one plate on the sled and it weigh’s 64 or so pounds.
legs are toast… not looking forward to hill sprints next week either…
trying to get my run back to where it needs to be so I am back at it… I am just trying to keep my run at a comfortable pace so maybe I can enjoy it a little. I am planning on running every day that I work for varying distances and speeds
yesterday 1.2 miles slow enough to talk to my youngest who rode his bike along with me
1.6 today this is my target distance timed today at a comfortable pace time 16:32 super slow but we will see where it is in a month…
who knows maybe I will get some abs like Bulldogs boy…
[quote]damutt wrote:
who knows maybe I will get some abs like Bulldogs boy…[/quote]
You forgot “TONED” …ugh.
6-11-11
warm up then
Incline Bench press
140 5
157.5 3
177.5 5 207.05375
Dumbellflat bench 65 12/10/7 50x11
pull ups 50 10/10/10
face pulls 65 10/10/10
sit ups 3x20
then 1.6 mile jog
Dead lift
237.5x 5
270x 3
300x 10 399.9
385x 1
405x 1
Front Squat 3x10 skiped
leg ext 25 10/10/10
leg curl 25 10/10/10
ab nope
well I found an editing program lets see if it works
maybe the second time
well had a situation at work monday and lightly sprained my ankle so nothing today maybe a light run tommorrow night and then some upper body friday then Ill start wave two of my little 5/3/1 program
well I have decided to screw with bulldogs plans and join him at his next meet. I plan on lifting and my only real goal is hitting a 1000 total.
current lifts are
255x1 bench
290x4 squat
405x1 dead lift
Starting a new wave of 5/3/1 and will just do prescribed weights with 3 sets of singles after so I can start hitting the heavy stuff a little more often.
Hoping to hit
260 bench
350 squat
and 425 dead lift
I maybe a little hopeful on the squat but we will see