(2/17/15)
CONDITIONING
Tabata battle rope drills & foam roller
(2/20/15)
WARM UP
mobility work and band work
WORK
overhead press: 97.5x5, 112.5x5, 122.5x5, 112.5x5 97.5x5
Pause bench with slow eccentric: 3x5 @ 135
neutral pullups: 50 reps
(2/21/15)
WORK
power clean layer:
-Ramp up to 195
-3 clusters (6 reps each) @ 175
-Density 5,4…1 x 3 @ 135
-Farmers walk with 95 lb dumbbells, 100 ft x3
Barbell incline with pause: 5x3 @135 (15 seconds between sets)
Arm & shoulder pump work
Calves pump work
(2/22/15)
Trail run/swim on the back of the island w/ dog. 5 miles?
(2/25/15)
3 mile beach run
(2/26/15)
restarting cycle 5 next week to coordinate my deload week with my run on the 29th
Fullbody deload:
Hang Clean: 5x5 @ 135
Overhead walking lunges: 5x12 @ 45
dip/chin superset: 5x10
Ab wheel: 3x10
Good am: 3x10 @ 95.
Been doing daily mobility
(3/2/15)
Cycle 5, 28wk program, pyramid pt.2, week 1
WARM-UP
Mobility work & foam roller
5 rounds of: hang snatch x3, hang clean x3, jerk x3 (all w/ bar)
WORK
Squat: 172.5x5, 200x5, 225x5, 200x5, 172.5x5
superset:
Romanian deadlift: (5’s pro w/ 80% deadlift TM) 182.5x5, 210x5, 238.5x5
leg raises: 10 reps (5 sets total)
CONDITIONING
100 jumps with jump rope
(3/3/15)
Cycle 5, 28wk pro., pyr2, wk1
WARM-UP
Mobility work (rom drills, foam roller, golf ball, tennis ball)
5 rounds of:
3 hang snatch
3 hang clean
3 jerks
WORK
a1) bench: 147.5x5, 170x5, 192.5x5, 170x5, 147.5x5
a2) supinated row Nx5-10
b) Push press: 115x3 (failed b/c of shoulder pain)*
c1) pushups: 4x15-25
c2) neutral pull-ups: 4x5-10
*Shoulder is only getting worse.
I know it’s a bit unorthodox but I think I’m going to bump my training maxes down with the 5/3 for week 2 (bumping OHP down this week), and focus all upper body assistance work on addressing the issue, rather than trucking through it and causing some real damage.
(3/6/15)
MOBILITY
yoga: 1 hour
(3/7/15)
*dropped to cycle 2’s TMs. (bench 210, dead 320, squat 235, press 140, p.clean 170)
CONDITIONING
2 mile beach walk/run
WORK
Press: 90x5, 105x5, 120x5, 105x5, 90x5
Shoulder circuit:
(3 rounds)
- dumbbell press: 25lbs x10-20
- rear delt flys: 10lbs x10-20
-face pulls: 20
(3/10/15)
WORK
deadlift: 207.5x5, 240x5, 272.5x5, 240x5, 207.5x5
CONDITIONING
6 mile beach run
(3/11/15)
MOBILITY
yoga: 1 hour
(3/12/15)
WORK
power clean: 120x3, 135x3, 152.5x7
bench: 147.5x3, 167.5x3, 190x8
squat: 165x3, 187.5x3, 212.5x10, 187.5 (pause) x5, 165 (jump) x5
Bent-over row (doh): 135x 17, 12
(3/18/15)
WORK
Superset:
- Deadlift: 225x3, 255x3, 285x8, 255x5 (3 pauses @ sticking pints), 225x3 (clean low pulls)
- OHP: 95x3, 115x3, 125x7, 115x5, 95x8
- I was lucky enough to have 2 available platforms to use, so I used 2 bars.
ASSISTANCE
Giant set:
- Squat: 5x5 @ 185 (80% squat TM)
- Scott press: 4x10 @35
- bent db rows w/ flared elbows: 4x10 @35
back extensions: 3x10 bw (hold at peak contractions)
note: tried a front squat @ 135 and felt like my knee was going to blow. Odd, since cleans give me no issues. Perhaps it’s because I land naturally in the proper position when doing cleans, and don’t have an eccentric through the entire ROM. something to work on.
(3/21/15)
Power clean: 127.5x5, 145x3, 162.5x7, 145xx3, 127.5x5
Bench: 157.5x5, 177.5x5, 200x7, 177.5x5 (paused at 3 sticking points), 157.5x5 (")
Squat: 177.5x5, 200x3, 222.5x8, 200x10 (paused), 177.5x5 (paused)
3 (rounds):
Growth factor shoulder complex #1
ab wheel x10
3 rounds:
shoulder width complex #1
face pulls (100 total reps throughout)
(3/22/15)
ring work
Rack pulls: 7, 8, 7, 6, 5 @315
face pulls w/ rotation: 100 total reps
lateral raises: 50 total reps @ 20lbs.
dumbbell/kroc rows: 100lbs x12-15
-pullovers
-lat pulldowns
rope bicep curl dropset
(3/23/15)
30 minutes of skimboarding
(3/24/15)
1 hour moutainbiking
(3/36/15)
Deadlift: 240x5, 280x3, 305x5, 280x5, 240x5x5
OHP: 105x5, 120x3, 132.5x3, 120x3, 105x5x5
(3/28/15)
10 mile run (1:46)
stayed w group
(4/3/15)
Cycle 6. 1@TM. TMs: bench 215, dead 330, squat 245, press 130, power clean 175
feel like doing a 4-day split this week
WORK
Power clean: 125x3, 140x3, 155x7, 175x1
deadlift: 230x3, 265x3, 295x8, 330x1
ASSISTANCE:
ring pull-ups: 30 total
kroc rows: 20 reps total w/ 100lbs.
one-arm pull downs: 15, 12, 9, 6
chest-supported rows: 90lbs, 30 reps rest-pause
cable reverse flys: 20 reps
bicep curls
CONDITIONING
235 lb Farmers walk, 8x 30 ft
35 lb kettle bell swings, 30 total reps
(4/4/15)
WORK
Bench press: 150x3, 172.5x3, 192.5x8, 215x1, 150x5x5
ASSISTANCE
5 rounds:
45lb plate prayers x8
perfect push-up x10
triceps pushdown x15
CONDITIONING
Mowed lawn (damn old-fashioned push mower without an engine)
every few minutes came back for another fsl set
(4/5/15)
played a pick-up football game for a couple of hours
(4/6/15)
WORK
squat: 172.5x3, 195x3, 220x10, 172.5x10, 15
ASSISTANCE
superset (4 rounds):
good mornings: 8-12 @ 115lbs
squat jumps: 5-10 @ 65lbs
notes: pretty damn sore from football!
(4/7/15)
WORK
ohp: 95x3, 107.5x3, 132.5x5 (mess-up), 122.5x6
ASSISTANCE
behind the neck press: 95x 5x 5-8
**This is the first overhead exercise I’ve done in quite a while that resulted in no shoulder pain!
Typical ohp still hurts as much as ever, thinking of just dropping it in favor of bnp for my 5/3/1 exercise
for a few cycles.
CONDITIONING
45 minute ruck with 40-43 lb vest
(4/10/15)
AM
CONDITIONING
2 mile weight vest walk (40-43lbs)
PM
WORK
Deadlift: 215Ã?5, 240Ã?5, 280x5
squat: (fsl) 5x8 @160
Ab wheel: 5x10
Bw glute bridge: 5x15
(4/11/15)
2-3 mile weight vest walk (45lbs)
(4/12/15)
AM
CONDITIONING
2-3 mile weight vest walk (45lbs)
PM
WORK
Bench press: 140x5, 162.5x5, 182.5x5
(superset) band pull-aparts: 20
ASSISTANCE
Behind the neck press: 85x5x5-8 (ohp fsl)
(superset) pull-up variations: 5x5-10
Barbell curls: 65x3x10
face pulls: 3 sets of 12
pushups: 1 set of 50
tricep pushdowns: 2 sets of 12
MOBILITY
20 minute yoga session
(4/14/15)
WARM-UP
10 box jumps
WORK
Squat: 160x5, 185x5, 207.5x5, 160x20
Bench: 185x5x5
SGHP: 135x10-12x3 (working on technique)
ASSISTANCE
superset (3 rounds)
Single leg cable kickbacks (stiff-legged) x8-12
25lbs behind the neck situps
MOBILITY
short leg circuit on all fours
(4/15/15)
CONDITIONING
“Complex Cards”
spades= squats, diamonds= push press/jerk,
clubs= power cleans, hearts= bent over rows
K, Q, J, 10 = 10 reps
2-9 = 2-9 reps
A = 1 rep
Jokers = burpees
Played half a deck of this w/ 115lbs…got a ton of face cards.
(4/16/15)
2 mile weight vest walk w/ 45lbs
(4/19/15)
AM
2 mile walk
PM
WARM-UP
SGHP/Snatch practice (2-1)
WORK
OHP: 87.5x5, 102.5x5, 115x5
ASSISTANCE:
more SGHP/Snatch work (2-1)
Complex: (3 rounds for 5 reps each w/ 65lbs)
-Power Snatch
-Snatch grip bth press
-btn press
-Bradford press
-push press
(4/20/15)
AM
2 mile walk
PM
WORK
Power Clean:135x5, 150x3, 167.5x4
Deadlift: 255x5, 280x3, 312.5x7, 330x1
Squat: 185x5x8
notes: first time really using chalk for deads, made a world of difference and made me realize how much progress may have literally been slipping through my fingers.
(4/22/15)
WARM-UP
plyo push-ups
WORK
bench: 162.5, 182.5x3, 205x5
ASSISTANCE
push-up variations
pull-up variations
(4/24/15)
WARM-UP
box jumps
WORK
Squat: 185x5, 207.5x5, 232.5x10, 185x20
ASSISTANCE
Good AM 5x8-12 @ 115
(4/25/15)
WARM-UP
Snatch work: (SGHP+power snatch)
WORK
OHP: 102.5x5, 115x5, 127.5x5 (5’s pro)
ASSISTANCE
more snatch work & 5x5 bnp w/ 95lbs
Overhead carries
(4/29/15)
AM
2 mile walk
PM
took the barbell to the beach (135lbs)
-did 30 clean & jerks, not timed, focusing on form
-on rep 30 I did 8 DEEP back squats, dropped the bar
-did 3 zercher full cycles
-a zercher carry and 8 zercher squats
-then did 8 btn push-press
finished off with a 10-15 minute ocean swim!
(4/30/15)
AM
2 mile walk
(5/4/15)
WORK
Power clean: 125x3, 145x3, 165x3, 180x4 ™
Deadlift: 245x3, 275x3, 305x3, 340x4 ™
Bench press*: 155x3, 175x3, 195x3, 220x4 ™
*I’ve been doing all my benching @ home, where the bench is at a slight incline. Today was the first true flat bench I’ve done all year. Lots of carryover; 220x4 flew up.
ASSISTANCE
bench: 185x 11, 10, 6
zercher full cycle: 205x2
trap bar deadlift: 275*x3x8
kroc row: 100x15
some power snatches & klokov presses with 110
*estimating the weight of the trap bar at 45lbs.
OTHER NOTES
had to get in the groove as its been a week since any heavy training, & only trained once this week. But, I feel myself getting stronger, I was blown away that I hit 185 on bench AFTER my heavy set. Deadlift was also a great PR for me
(5/6/15)
WARM UP
high jumps x 10
WORK
Squat: 185x3, 205x3, 230x3, 255x6 ™
+fsl of Zercher squats for 8
OHP: 115x5, 125x5, 95x5 (screwed up set sequence)
ASSISTANCE
3 rounds w/ 65lbs:
-Seated Power Snatch
-Seated Klokov Press
-Seated bnp
-Bradford Press
-Push Press
Zercher Squats
4x5 @185
CONDITIONING
2 mile beach run