[quote]Alpha wrote:
You are doing great man, good stuff![/quote]
Thanks man! I’m trying to catch up! Haha
Alpha: thanks man. Trying to catch up! Haha
27 Aug 15
Weight: 164.6
100 Day Squat Challenge: Day 21/100
135 x 20
225 x 10
275 x 6
295 x 3
305 x 2
305 x 1
305 x 2
Cluster Sets w/ 275
3-2-1-2-3
Speed Squats w/ 225
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps… So on and so forth
Made it to minute 10
Conditioning: Run
1/2 Mile at 12 inc and 8 mph
1/4 mile at 12 inc and 10 mph
1/4 mile at 12 inc and 12 mph
COMMENTS
Squats went ok today, lower back was tight.
The Run was easily the hardest thing I had to do… I about fell off the treadmill at the end haha
28 Aug 15
Weight: 165.5
100 Day Squat Challenge: Day 22/100
135 x 15
225 x 6 x 2
275 x 3
Pause Squats
275 x 3 x 5
Strength: Press
95 x 15
115 x 8
135 x 4
115 x 6 x 5
95 x 16, 95 x 12, 95 x 8
Accessory: lots of flies, light BTN presses and dips
COMMENTS
legs were toast from the get go. Definitely didn’t want to squat but got to stay true to the challenge. Pause squats were a little rough but considering how tired my gluteus and quads are I say I did ok.
Not gonna try to do to much volume of heavy lifting with the press. I feel as if I do better off ramping up and then dropping down substantially for reps. Gonna actually stick to this template for a while and see where it takes me.
Accessory was just to get that pump because of how abysmall my strength is on the press. Gotta look somewhat strong haha
29 Aug 15
Weight: 165.0
100 Day Squat Challenge: Day 23/100
PAUSE ABOVE THE KNEE SQUAT
135 x 10
225 x 8 x 2
275 x 5 x 4
225 x 8 x 2
Strength: floor press ss/ chin ups
135 x 10
155 x 8
175 x 5
185 x 3
155 x 8
135 x 10
Chin ups x 10
1-1-1-1-1-1
COMMENTS
Lower back is kind of tight but it seemed as if as soon as I got started squatting it kind of went away. Happy with the pause squats with 275.
30 Aug 15
Weight: 165.2
100 Day Squat Challenge: Day 24/100
135 x 15
225 x 10
275 x 5 x 3
290 x 5 x 3
PM
Conditioning: Run
1/4 mile at 7 mph and 6 inc
1/4 mile at 10 mph and 3 inc
1/4 mile at 7 mph and 7 inc
1/4 mile at 10 mph and 3 inc
1/4 mile at 8 mph and 6 inc
1/4 mile at 10 mph and 3 inc
1/4 mile at 7 mph and 5 inc
1/4 mile at 10 mph and 3 inc
1/2 mile at 7 mph and 7 inc
1/2 mile at 9 mph and 3.5 inc
Pull-up Buddy Ladder: rest only the time your friend takes to do required reps.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Circuit: 6 Rounds
Front Squat x 5
135-155-175-185-205-225
KB Swings x 10
90-90-90-90-90-90
Waiters walk x 40 yds (switch out kb every 20 yds)
COMMENTS:
Squats felt good today despite how sore they are. Just wanted to get an easy 5x5 in but 275 proved to be too easy so I bumped up the weight.
Turns out I’ve been running and reading Kph’s this entire time. Finally jumped a treadmill that had mph today… So much harder haha. Good run though
Front squats felt heavy but that was to be expected. So tired now… Headed to bed.
31 Aug 15
100 Day Squat Challenge: Day 25/100
135 x 15
225 x 10
275 x 5
300 x 5 (pr)
300 x 3 x 3
Pause Above Knee Squats
275 x 5 x 3
PM
Pull-ups And Dips
10 Pull-ups
20 Dips
8 pull-ups
18 Dips
6 Pull-up
16 Dips
4 Pull-ups
12 Dips
2 Pull-ups
10 Dips
Ran 1/2 mile at 5 mph and 12 inc
1/4 mile at 6 mph and 12 inc
1/4 mile at 7 mph and 12 inc
COMMENTS
Squats are steadily progressing! happy with the progress
01 Sep 15
Weight: 165.6
100 Day Squat Challenge: Day 27/100
Front Squat
135 x 12
225 x 8
275 x 2 x 3
225 x 6 x 5
PM
Strength: Incline Bench Press
135 x 12
165 x 10
185 x 7
185 x 6 x 2
185 x 5 x 3
Pause at 90 Degree Bench Press
135 x 8 x 5
Jog 2 miles at 6 mph and 3 inc
COMMENTS
Trying to up my mileage on the running. I always get shin splints so I’m gonna take a slow approach to upping my mileage.
02 Sep 15
Weight: 165.4
100 Day Squat Challenge: Day 27/100
135 x 15
225 x 10
275 x 6
315 x 3 x 3
275 x 15 ( Big PR)
275 x 5
PM
Run
2 Miles at 7.5 mph and 4 inc
Barbell Complex - 5 reps each movement
Bar - 65 - 95 - 115 - 135 - 115 - 95 - 65 - Bar
SLDL - Power Clean - Front Squat - Press/ Push Press - Back Squat - BTN Press/ BTN Push Press - Bent Over Row
COMMENTS
I know 2 days ago I said I liked my progress but this is unreal. The movement feels as if I’m getting better at it everyday. My original goal of getting 275 x 20 before the end of the year doesn’t seem too farfetched anymore… If all keeps the same way it has been going then I think I have 315 x 10 in sight.
Run was a bit tougher cause I upped the speed but still pretty manageable. I’d say an rpe of 7.
BB Complex on the other hand… Those are always hell. They’re always very humbling and shows me how weak I really am. Haha
Overall a great day of training!
03 Sep 15
Weight: 163.0
100 Day Squat Challenge
135 x 18
225 x 10
275 x 6
295 x 5 x 2
Pause Above the Knee
275 x 5 x 2
Pause Squats (2 seconds)
245 x 6 x 4
Strength: Press
95 x 15
115 x 8
135 x 3… I hate this
145 x Fail… Ffgffdfgcvgdfhck!!!
EMOM Completed 3 Presses for 8 Min.
115-115-115-115-115-115-115-115
REP WORK: resting a strict minute between sets. performed as many strict presses as possible always making sure to reset at bottom .
95 x 14
95 x 8
95 x 8
Accessory: Lateral raises and some upper back stuff for 20 min.
RUN
2 Miles in 7.5 mph and 4 inc
COMMENTS
Squats and run… Just trying to get the work in. Nothing too fancy
Press on the other hand… I know I haven’t paid enough attention to it lately but when I couldn’t hit 145 I was about leave the gym. 3 months ago I remember hitting 145 x 3 as my top set when I was pyramiding up to a heavy triple and I just hate to see how much I have regressed in the movement. Other than just time under the bar, does anyone have any pointers on what helped them get their press up ? Before my goal was to hit my bw before the end of the year but by the looks of it I’m hoping to at least try for 155 or 135 for a clean 6.
Tried taking a smart approach today by doing 3 presses at a lighter weight focusing on bar speed. Perhaps that’ll remedy my current problem. Again only time will tell but damn do I hope so.
04 Sep 15
Weight: 162.0
100 Days of Squat: Day 29/100
Front Squat
135 x 10
225 x 8
275 x 3
275 x 2
265 x 3 x 2
Neutral Grip Chin Ups
35 x 8 x 6
Pause Above Parallel Squat
22 x 5 x 4
PM
Run 2 miles at a 7.5 mph and 4 inc
05 Sep 15
Weight: 162.0
100 Day Squat Challenge: Day 30/100
135 x 15
225 x 10
275 x 6
320 x 3 (pr)
335 x 1
Weighted Pull-ups
53 x 3 x 5
Pause Squats
295 x 2 x 3
Wide Grip Pull-ups x 10
1-1-1
PM
Strength: Incline Bench Press
135 x 15
165 x 8
185 x 7
195 x 3 x 3
Pause Incline Bench Press
155 x 5 x 3
Some pump work for 15 min
RUN
2 Miles in 7.5 mph and 3 inc
07 Sept 15
100 Day Squat Challenge
135 x 15
225 x 10
275 x 8
315 x 3 x 3
Pull-ups x 15
1-1-1-1-1-1
Pause Squats
295 x 2 x 3
Weighted Chins
70 x 4 x 3
08 Sep 15
Weight: 162.0
100 Day Squat Challenge: Day 32/100
135 x 10
220 x 10
265 x 5
308 x 1
275 x 3 x 2
3 Second Pause Squat
220 x 5 x 3
242 x 4
265 x 2
Strength: Press
95 x 12
115 x 8
132 x 4
EMOM perform 4 reps for 8 min
125
Run
2 miles at 7.5 mph and 2 inc
COMMENTS:
Crap day.
06 Sep 15
100 Day Squat Challenge
Front Squat
135 x 15
225 x 8
275 x 3 x 3
Weighted Pull-ups
53lb x 5 x 3
Pause Front Squat
225 x 5 x 5
Weighted Chins
35 x 8-12 x 5
COMMENTS
Good to see progress on the front squat too… It was a heavy 3 x 3 so I won’t bump it up till I get more comfortable with that weight.
09 Sep 15
Weight: 163.0
100 Day Squat Challenge: Day 34/100
Front Squat
135 x 12
225 x 8
275 x 2 ( failed 3rd rep)
225 x 8 x 3 pausing last rep for a second
Weighted Pull-up
53lb x 6 x 6
Flutter kick
100 4- count
T2b
10-10-10
PM
Run: 3 miles
2 Miles at 7.5 mph and 2 inc
1/2 mile at 8 mph and 3 inc
1/2 mile at 9 mph and 3 inc
COMMENTS
Forgot to post my workout for sept 6. Felt pretty good coming into the workout but a triple with 275 eluded me. Kind of upset seeing how I got it for a 3x3 3 days ago but like I said in the other comments it was a REALLY heavy 3x3. 225 is feeling easier and easier so I guess that’s a consolation in itself.
Running anything in excess of a 1/2 mile on the treadmill is death. It’s so boring…
10 Sep 11
Weight: 163.0
100 Day Squat Challenge: Day 35/100
135 x 15
225 x 10
275 x 6
315 x 2 x 2
315 x 3
Pause Squat (2 Second Pause at bottom)
275 x 4 x 4
PM
Strength: Incline Barbell Bench Press
135 x 13
165 x 10
185 x 5
165 x 4 x 4
Pull-ups
15-15-15-15-15
Accessory
Pause at middle incline bench press
150 x 5 x 5
Row
100 x 10 x 5
Some pump work for 10 min
RUN: 2 Miles
1 mile at 8 mph and 2 inc
1/2 mile at 7 mph and 2 inc
1-4 mile at 8 mph and 3 inc
1/4 mile at 9 mph and 3 inc
COMMENTS
Lifts went ok. Right hip is kind of achy. Hopefully stretching will assuage the pain
Run sucks my calves are exhausted.
11 Sep 15
Power Clean and Press Ladder w/ 135
Rest only amount of time it takes for buddy to complete reps
1-2-3-4-5-6-7-8-9-10
100 Day Squat Challenge: Day
225 x 5 x 5 Pause squats
CONDITIONING: 5 Rounds
Thrusters: 10-8-6-4-2
135-135-135-135-135
T2B x 10
1-1-1-1-1
KB Swings x 15
70-70-70-70-70
Core for 10 min
12 Sep 15
100 Day Squat Challenge: Day 37/100
135 x 15
225 x 10
275 x 8
315 x 3 x 2
315 x 4 ( failed 5th rep)
Pause Above The Knee Squats
275 x 5 x 3
Then stripped weight to 225
225 x 20
CONDITIONING: 5 Rounds
5 Curtis P’s w/ 95
10 Burpees
15 Pull-ups
PM
RUN: 3 Miles
1 mile at 8 mph and 3 inc
1 mile at 8.7 mph and 0 inc
1/2 mile at 8.7 mph and 4 inc
1/2 mile at 9.4 mph and 5 inc
COMMENTS
Squats felt good, 315 x 5 still eludes me.
That was by far the easiest 20 rep set with 225. Knew I could of gotten more but considering I still have 63 consecutive days of squatting I left my ego at the door and just performed 1 set.
Conditioning sucked. I hate Curtis P’s
I hate running even more.
13 Sep 15
Weight: 163.0
100 Day Squat Challenge: Day38/100
Front Squat
135 x 12
225 x 8
265 x 1
245 x 5 x 4
245 x 4
Dips
BW 50lbs x 15 x 8
2 second Pause affront Squat
225 x 3 x 3
Arms for 30 min
RUN: 2 Miles
1 Mile at 8 mph and 3 inc
1/2 mile at 9 mph and 1 inc
1/4 mile at 10 mph and 1 inc
Last 1/4 mile at 10 mph and increasing the incline from 1-19
14 Sep 15
100 Day Squat Challenge: Day 39/100
135 plus chains x 12
225 plus chains x 8
255 plus chains x 5
275 plus chains x 3
225 plus chains x 8 x 3
CONDITIONING: 5 Rounds
8 KB Snatches E/A
53-53-53-53-53
10 Pull-ups
1-1-1-1-1
10 band assisted ab rollouts
1-1-1-1-1
Backward tire drag x 20 yds
CONDITIONING 2
Sled push x 10 rounds x 20 yds
RUN: 1 mile in 6:32
15 Sep 15
Strength: Press
95 x 12
115 x 8
135 x 4
125 x 5 x 5
100 Day Squat Challenge: Day x/100
Didn’t actually do any heavy squatting instead worked in some volume in with a kettlebell
EMOM for 10 min
-5 pull-ups
-10 push-ups
-15 goblet squats with 53 lb kb
CONDITIONING: 5 Rounds
5 Burpees
20 yd sled push
20 yd farmer carry w/ 2 70 lb kb’s
10 presses with 70 lb kb
20 yd Backward sled drag
5 Burpees
PM: Ran 3 Miles
2 miles at 7 mph and 3 inc
1/2 mile at
COMMENTS:
Press was pretty smooth today. Still weak though.
Conditioning sucked.