19 Feb 15
Went with a friend to a rock climbing gym and bouldered for about 3 1/2 hours. Grip is TOAST!!!
Lots of fun though
20 Feb 15
Strength: Press
95 x 10
115 x 6
135 x 5
150 x 1
165 x Fail
155 x 1
135 x 5
125 x 7
115 x 10
Weighted Neutral Grip Chin up
50 x 5
70 x 5
85 x 4 x 2
70 x 6
60 x 8
Incline Bench Press
135 x 8
185 x 5 (pec started to get really tight so I stopped there)
Curls and tricep for 3 sets
CONDITIONING
- 3 E/A 40lb Dumbell Burpee Snatch
- 5 Deck Squts w/ 20 lb medicine ball
- 8 Pull-ups
21 Feb 16
Strength: Deadlift
135 x 10
225 x 5
315 x 5
365 x 3
365 x 1 x 3
315 x 5 x 3
Curls and fri for 30 min
23 Feb 16
Power Clean
M135 X 5
185 x 3
205 x 1 plus 1 Full Clean X 4 sets
Press
95 x 10
135 x 5
150 x 2
135 x 3 x 6
115 x 11
Weighted Chin-Up
45 x 6 x 2
70 x 5
80 x 3
70 x 5
55 x 6
45 x 8 then BW X 8
Row
10 Hard, 20 Easy. 8 Rounds
25 Feb 16
STRENGTH: Barbell Row
225 x 3 X 12
Conditioning
5 Rounds
15 Pull-ups
1/4 Mile Run
30 Push-ups
1/4 Mile Run
50 Mountain Climbers
200m Row (Sub 1:45/500m)
26 Feb 16
Strength: Front Squat
135 x 8
225 x 5
275 x 3
275 x 2 x 5
225 x 10
225 x 5
Bulgarian Split Squat
135 x 6
165 x 3 x 2
135 x 8
Deadlift
315 x 3 x 9
365 x 1
CONDITIONING
5 Rounds
20 KB Swings w/ 70 lb
10 KTE
10 Each Leg Single Leg Deadlift W/95 LB’s
50 2-count Flutter Kicks
10 Each Leg Box Step Ups w/ 50 lbs
50 Situps
27 Feb 19
Strength: Press
95 x 8
135 x 3
140 x 3
145 x 3
150 x 3
155 x 1
160 x 3 (push press)
165 x 3 (push press)
175 x 2 (pp)
165 x 3 (pp)
Conditioning
5 Rounds
20 Dips
50 yd Farner carry w/ 60 lb’s
20 Medicine Ball Slams
20 Shrugs
10 Bicep Curls
200m Row
01 March 16
Strength: Deadlift
135 x 8
225 x 5
315 x 3
365 x 3 x 3
Horizontal Cable Pull
90 x 12 x 3
Conditioning
4 Rounds
Using A Single 60 LB Dumbell…
3 DB Burpee Snatch Each Arm
3 Clean and Press Each Arm
40 YD Farmer Walk (2-60 LB Dumbells)
15 Goblet Squats
20 Sit-ups
02 March 16
Ran 2 miles
Lower back is sore
03 March 16
Ran 2 Miles with a guy on a stretcher with a couple of buddies. Switching out as needed.
Strength: Incline Bench Press
135 x 8
185 x 5
205 x 1
215 x 1
225 x 1 (PR)
185 x 7
165 x 8
155 x 10
Weighted Chin up
45 x 5
70 x 3
80 x 3
85 x 3
70 x 6
55 x 7
Dumbell shoulder press
60 x 5 X 5
Weighted chin-up
45 x 5 X 5
Some lateral raises and Cuban presses
Comments:
Pec has been feeling really tight lately so I took some time off benching but I came back and hit a 10 lb pr so that was exciting. Still don’t want to push it that much but was feeling good today.
Morning run was killer!
19 Mar 16
Power Clean
135 x 4
165 x 3
185 x 3
205 x 2
225 x 1 X 2
185 x 3
Press
95 x 5
135 x 4 x 3
145 x 4
135 x 4 x 2
140 x 4 X 2
Conditioning: 6 Rounds
5 DB Snatches @ 55 lb DB
10 Pull-ups
15 Goblet Squats @ 55 KB DB
Farmer Carry for 60 YDS w/ 45 lb plates
15 lateral raises with 10 db’s
15 Cuban presses with 10 lb db’s
Comments:
Haven’t kept up on posting. Been a lazy POS.
24 March 16
Strength
Front Squat
135 x 5
225 x 5
275 x 2
250 x 5 x 3
Deadlift
135 x 5
225 x 5
315 x 5
335 x 5 x 2
Giant Set
Deficit Deadlift
225 x 3, 245 x 3, 265 x 3, 275 x 3
DB Snatch
55 x 4 x 4
Chin-Up
8-8-8-8
Standing Ab Rollout
10-10-10-10
25 Mar 16
Hiked 6 miles. Doing some uphill sprints as I came back.
26 Mar 16
Hiked 5 miles doing the same as yesterday. Short spirits uphill.
28 Mar 16
Strength
DB Incline Bench Press
55 x 10
70 x 6
80 x 7 X 2
Weightes Chin-ups
45 x 7
70 x 5 X 2
45 x 8 X 2