07 Jan 16
STRENGTH SUPER-SET
Press
95 x 12
115 x 8
135 x 4
145 x 1
135 x 3 x 2
Weighted Pull-up
BW x 12
25 x 8
45 x 5
55 x 2
45 x 4 x 2
MAXIMUM EFFOT PULL-UP
23 Pull-ups
MAXIMUM EFFORT PUSH-UPS X 3 Rounds
60 - 45 - 35
1-1 PULL-UPS : I GO YOU GO
Made it to 11.
Comments:
Press felt really weak today and it shows so just stuck to bodyweight stuff today. Pretty abysmal stuff.
08 Jan 16
STRENGTH
Front Squat
135 x 12
225 x 6
275 x 3
275 x 2
Back Squat
275 x 6
300 x 3
Front Squat
225 x 10
225 x 10
225 x 8
Conditioning
5 Rounds
3 Power Clean @ 185
1 L-Sit Rope Climb
5 KB Snatch
12 Jan 15
STRENGTH
FAT GRIP DEADLIFT
135 x 8
185 x 3
205 x 1
225 x FAIL
185 x 3
Conditioning
1 Legless Rope Climb
5 Power Clean W/ Fat Grips @ 115lb
5 KB Snatches E/A @ 53lb
20 KB Swings @ 70lb
3 Push-up to T @ 35 lb
Accessory
2 Finger Deadlift
95 x 5
115 x 5
135 x 3
95 x 12 x 3
3 Finger Deadlift
135 x 5
175 x 5
185 x 3
205 x 1
135 x 12 x 3
13 Jan 15
STRENGTH SUPERSET
Incline DB Bench Press
50 x 15
70 x 10
80 x 10
90 x 5
Weighted Pull-up
BW x 15
25 x 10
45 x 8
60 x 5
VOLUME LADDER
8 Incline DB Bench Press W/ 80’s
8 Weighted Pull-ups w/ 45 lbs
7 Incline DB Bench Press W/ 80’s
7 Weighted Pull-ups w/ 45 lb’s
6 Incline DB Bench Press W/ 80’s
6 Weighthed Pull-ups w/ 45 lbs
So on and so forth till
1 Incline DB Bench Press W/ 80’s
1 Weighted Pull-ups w/ 45 lbs
Comments
Nothing strenuous, just went in to get some volume in.
15 Jan 16
STRENGTH
Front Squat
135 x 15
225 x 5
275 x 5
275 x 3 x 2
225 x 14
CONDITIONING
5 Rounds
Loaded the Bar With 135
12 Deadlifts
30 Sec Burpees
10 Front Squats
30 Sec Burpees
8 Power Cleans
30 Sec Burpees
1 Min Rest - Repeat
ACCESSORY
25 Lb Weighted Pull-ups
10-10-8
Bodyweight Pullups
13-9-10
COMMENTS
Front squat felt really good today. My groove felt right and although I didn’t PR in anything I know I will soon.
Conditioning was TERRIBLE. Stole the idea from Alpha’s V Log and substituted Burpees for battle ropes because I don’t have any.
16 Jan 15
STRENGHT: Barbell Bench Press
135 x 10
185 x 5
205 x 2
225 x 1 (GRINDER)
185 x 6 x 6
ACCESSORY 1
Incline DB Bench Press
60 x 12-15 x 5 sets
Pull-ups
10-10-10-10-10
ACCESSORY 2
Close Grip Bench Press
135 x 10 x 3
Barbell Row
135 x 10 x 3
18 Jan 15
Arms.
so apparently it hasn’t been posting on the thread like I though it was so I reposted a bunch of stuff. Hope everyone out there is doing well!
17 Jan 15
Conditioning:
EMOM for 10 Min
5 Pullups
10 Pushups
15 Pullups
Conditioning 2:
7 Rounds
30 Sec Tire Flips
30 Sec Heavy Bag Log Presses
30 Sec Jumps Over Tire
30 Sec Ground To Shoulder W/ Heavy Bag
30 Sec Rest and Repeat
Core:
KTE on 3" Cannonballs
10-10-8-6-5
60 Situps
60 Leg Levers
60 Crunches
60 4-Count Flutter Kicks
50 Situps
50 Leg Levers
50 Crunches
50 4-Count Flutter Kicks
40 Situps
40 Leg Levers
40 Crunches
40 4-Count Flutter Kicks
19 Jan 15
Strength: Front Squat
135 x 10
225 x 6
275 x 3
285 x 2
245 x 8 x 3
Conditioning: 6 Rounds
400 Meter Row
1 Min Pushups
1 Min Situps
1 Min Pullups
20 Jan 16
Strength : Thruster
95 x 5
135 x 5
165 x 3
185 x 1
200 x FAIL
Conditioning; 12 Min AMRAP (Taken from Alpha’s Log)
Weight Used: 95 Pounds
1 Thruster/ 1 Burpee Over the Bar
2 Thrusters/ 2 Burpees Over the Bar
3 Thruster? 3 Burpees Over The Bar
4 Thrusters/ 4 Burpees Over The Bar
so on and so forth till the end of the 12 Min…
Ended up finishing the 12 Thrusters and 2 Burpees
Accessory: Weighted Pullups
Weight Used: 25 Lbs
11-14-9
Bodyweight Pullups
14 - 9 - 7
Comments:
Thruster movement feels pretty foreign to me. Conditioning Sucked, aimed to try to finish 12 Rounds but was 10 Burpees shy of completing that task.
Sounds really stupid but my biceps are actually really taxed from the other day and I feel like that’s why I did so pitiful on the pullups. No excuses though, will be back to do better next time.
22 Jan 15
Strength: Back Squat
135 x 10
225 x 8
275 x 3
305 x 1
315 x 1 x 3
345 x Fail
315 x 1 x 3
275 x 8 x 3
Some jumps and bodyweight work.
Comments: First time really backsquatting. Everything felt pretty smooth and I was pretty certain I would hit 345 but I hit my sticking point, fought for a couple of seconds and lost.
23 Jan 15
Conditioning
Row
1:55/500m pace for 1000m
Then Sprints:
10 Rounds
10 Hard Pulls @ 1:36/500m
20 Easy Pulls @ 2:15/500m
Comments
I absolutely HATE the rower. My quads just feel like they’re gonna explode out of my legs. Long day at work, just wanted to get some work in.
24 Jan 15
Strength: Front Squat
135 x 10
225 x 5
275 x 1
225 x 10 x 2
Conditioning
7 Rounds
6 Weighted Pullups @ 45 Lb’s
100 FT Overhead Walking Lunges w/ 45 Lb Plate
4 TGU’s (2 Each Side) w/ 53 Lb Kettlebell
15 Presses/Push-Presses w/ 35 Lb Dumbells
Maximum Effort Pushups
Rest 30 Seconds…Repeat
Comments:
Knew I shouldn’t of tried to front squat today but my training partner insisted we should since he hasn’t hit up some squats in some time. Performance was subpar and I wasn’t happy with how everything felt so heavy but I know it was only because I backsquatted a couple of days ago.
Conditioning burned my shoulders! I almost dropped the KB on my face when I was coming down from the first TGU… haha
07 August 16
Weight: 170.1
Press:
95 x 10
115 x 10
135 x 6
135 x 4
115 x 10
95 x 15
Weighted Chin - Up
BW x 10
45 x 6-10 x 5
Comments:
Hey guys, I’ve been out of the whole strength loop for some time. I haven’t taken time away from the weights but i must certainly say that I’ve been cheating myself out of some improvements. I’ve been sort of stuck in a rut these past couple of months and have been just going through the motions in my workouts and life. Not paying too much attention to anything around me. It’s frustrating when that happens because before you know it several months have gone by and the only accomplishments you have are those that no one really cares about, not even yourself. I definitely haven’t been going straight rat but thats all about to change. I doubt anyone here will read this but i need some sort of way to put it out there for myself so if i ever do fall off again i know that I’m just cheating myself out of a better life. Well thats enough talk for now, its time to put in the work and i will be regular posting here again so that I’m more accountable to myself. It’s time to go STRAIGHT RAT.
08 August 16
Weight: 170.1
AM: Ran 2 Miles
Noon: Upper Body
Strength: Press
Bar X 15
95 X 10
115 X 8
145 X 4
115 X 10
95 X 18
Accessory:
Volume:
Arnold Press
25 X 20
30 X 15
40 X 10
Push-ups
50 Reps
Comments:
Nothing Exceptional. Just trying to build that ground work again.
09 August 16
Weight: 170.0
AM: Ran 2.5 Miles
NOON: Conditioning
6 Rounds