Tuesday, September 28 2010:
Squat -
135x5
225x5
335x3x3
Wednesday, September 29 2010:
Incline Bench -
135x5
185x5
225x3
245x3
255x3
Bradford Press -
95x5
115x5
135x5
Friday, October 1 2010:
Deadlift -
135x5
225x5
315x3
405x1
495x1
550xF
No new PR. I guess not deadlifting for 5 weeks was a bad idea.
Monday, October 4 2010:
Zercher Squat -
135x5
185x5
225x5
275x3
315x3
365x1
405x1 (PR)
425x1 (PR)
RDL -
135x5
225x5
315x1
365x1
405x9
CoC T - 10 each hand
CoC 1 - 3 sets of 5 on each hand
Glute/Ham Raises -
2 sets of 10
Abs -
3 sets of 10
Wednesday, October 6 2010:
Bench Press -
135x5
185x5
225x5
275x3
315x1
345xF
315x1x4
Pull-Ups -
5 sets of 10
Seated Overhead Press -
135x5
155x3x3
DB Rows -
130x10x3
Friday, October 8 2010:
Speed Squat (no box)-
135x5
225x5
225+80 lbs chain: 4 sets of 2
245+80 lbs chain: 2 sets of 2 (+ belt)
275+80 lbs chain: 2 sets of 2 (+ belt)
Speed Deadlift -
135x5
225x5
245+80 lbs chain: 2 sets of 1
265+80 lbs chain: 2 sets of 1
285+80 lbs chain: 2 sets of 1 (+ belt)
295+80 lbs chain: 1 set of 1 (+ belt)
315+80 lbs chain: 1 set of 1 (+ belt)
Abs -
5 sets of 10
All speed pulls went up ultra fast.
Monday, October 11 2010:
Deadlift from a Deficit - (standing on 2 plates)
135x5
225x5
315x3
405x1
475x1
500xF (I’m pissed that I didn’t get this…my back is still re-adjusting I guess)
CoC 1 - 5 sets of 5
Wednesday, October 13 2010:
Close Grip Floor Press -
135x5
185x5
225x3
275x3
315x1x5
40 lbs Pullups -
5 sets of 5
Bradford Press -
95x5
115x5
135x5
Dumbbell Clean and Press (per hand) -
70x5
80x5
90x5
Thursday, October 14 2010:
2 hours of training at Southside Jiu Jitsu
Friday, October 15 2010:
Speed Squat -
135x5
225x5
225 + 80 lbs of chain: 4 sets of 2
245 + 80 lbs of chain: 2 sets of 2 (add belt)
265 + 80 lbs of chain: 2 sets of 2 (add belt)
Speed Deadlift -
135x5
225x5
225 + 80 lbs of chain: 2 sets of 1
245 + 80 lbs of chain: 1 set of 1
275 + 80 lbs of chain: 1 set of 1
295 + 80 lbs of chain: 2 sets of 1 (add belt)
315 + 80 lbs of chain: 2 sets of 1 (add belt)
Saturday, October 16 2010:
Speed Bench -
135x5
135 + Monster Minis: 3 sets of 3
155 + Monster Minis: 3 sets of 3
165 + Monster Minis: 3 sets of 3
Bent Over Rows -
135x5
165x5
185x5x3
Incline Dumbbell Press -
55x5
65x5
75x12x3
Z bar curls -
70x5
80x8
90x8x3
Tricep Pushdowns -
70x5
85x8x3
Monday, October 18 2010:
Squat -
135x5
225x5
315x3
365x3
405x3
425x1
Good Mornings -
135x5
225x5
245x5
275x3
Captains of Crush -
T: 10
1: 5
1.5: 3 sets of 3
Zercher Carries - (there and back)
135x1
225x1
315x1
335x1
Wednesday, October 20 2010:
1 Board Press -
135x5
185x5
225x3
275x3
315x1
335x1
345x1
355xF
45 lb pullups -
5 sets of 5
Dumbbell Clean and Press - (per hand)
80x5
90x5
100x3
Standing Overhead Press -
135x5
165x5
185x3
Friday, October 22 2010:
Speed Squat -
135x5
225x5
225 + 80 lbs of chain: 2 sets of 2
245 + 80 lbs of chain: 4 sets of 2
265 + 80 lbs of chain: 2 sets of 2 (add belt)
Speed Deadlift -
135x5
225x5
245 + 80 lbs of chain: 2 sets of 1
275 + 80 lbs of chain: 4 sets of 1
315 + 80 lbs of chain: 2 sets of 1 (add belt)
Saturday, October 24 2010: Strongman day with Andy Deck !,!
80 ft Yoke carry -
Yoke x 1
450 x 1
540 x 1
600 x 1 (ow)
Log Clean and Press -
Log x 5
135 x 5
175 x 3
Atlas Stones -
200 x 1
200 x 3
100 ft Prowler sprints -
1 with 270
7 with 320
Monday, October 25 2010: My back is fucked from Saturday; didn’t get much done. Should be back to normal in a few days.
Front Squat -
Bar x10 (hurt like zombie dicks)
135x5
225x1 (not fucking happening)
Parallel Box Squat -
225x1 (ow)
Good Mornings -
135x.00001 (no way)
Deadlift -
135x1 (ouch)
Sumo Deadlift -
135x1 (done…)
At this point I had no choice but to resort to…machines…
Leg Extension -
130x10
160x8
190x8
220x8
250x8
Leg Curl -
130x10
160x3 (Fuck it. This is the most retarded machine ever made; I think they’re designed to injure you.)
Captains of Crush -
T: 10
1: 10 sets of 5
Wednesday, October 27 2010:
2 Board Press -
135x5
185x5
225x3
275x3
315x1
345x1
375xF
40 lb pullups -
7 sets of 5
1 set of 7
Tricep Pushdowns -
85x10
100x8x4
Friday, October 29 2010: Back is still messed up, so I did Saturdays workout today.
Speed Bench -
Monster Minis x10x2
MM + 135: 3 sets of 3
MM + 155: 5 sets of 3
MM + 165: 1 set of 3
Incline Dumbbell Bench -
60x5
70x5
80x12x3
Strict Z-bar Curls -
70x8x4
Tuesday, November 2 2010: Had to skip my Monday workout, back is almost better.
Captains of Crush -
T: 2 sets of 10
1: 3 sets of 5
1.5: 1 set of 3
These are a lot harder to do before a full workout.
Wednesday, November 3 2010:
Floor Press -
135x5
185x5
225x5
275x3
315x1
335x1
345x1
40 lb pullups -
10 sets of 5