16 Sep 15
100 Day Squat Challenge: Day 41/100
135 x 15
225 x 9
275 x 6
315 x 3
Pause Squat 2 second
275 x 3 x 3
CONDITIONING: 15 Min AMRAP
PM: Run 3 miles
Time: 20:32
COMMENTS:
Squatting is at a standstill, it probably the added volume of running that’s halting my progress. Lower back felt tight.
Run went well. Good training day
17 Sep 15
100 Day Squat Challenge
135 x 15
225 x 10
275 x 7
305 x 5 x 2
Pause Squat ( 3 second)
275 x 3 x 5
Conditioning: 8 Rounds
1 Muscle-"Up
2 KB Clean
3 Press/ Push Press
4 Front Rack Squat
5 Ab wheel rollout
Then 25 min of mitt time with a friend
PM
2 mile run
18 Sep 15
100 Day Squat Challenge: day 43/100
135 x 12
225 x 8 x 5
Run: 2 Miles
18 Sep 15
Strength: Incline Bench Oress
135 x 12
165 x 10
175 x 8
205 x 3
185 x 3 x 5
19 Sep 15
100 Day Squat Challenge: Day 44/100
Front Squat
135 x 12
225 x 8
275 x 4 (PR)
275 x 2 x 3
225 x 12 (PR)
Conditioning
EMOM for 5 min perform 8 OH Squats with 95. In between that time perform as many pull-ups as possible
EMOM for 5 min perform 8 OH Squats with 95. In between that time perform as many ring dips as possible
Screw your buddy drills
8-7-6-5-4-3-2-1
Burpee Lateral Jump
*partner holds two 53 lb kb’s in the racked position whilst partner performs burpees
PM: Ran 3 Miles
20:11
Comments:
Squat felt good today, happy to get that rep pr with 225. So far I feel good, which I’m actually surprised at because I figured by now something would of acted up. Hopefully this holds to be true for the rest of the challenge. Almost halfway there!
Conditioning wasn’t too bad.
Run felt slow at first but around mile 2 I finally got my groove and stared booking it. Definitely feel that my legs are tired… Oh well got to get up and do it again tomorrow! Haha
There’s this quote that I remember and it helps so I thought I’d share it… It goes…
“I once asked an old man… What does it take to become great at something in this world?”
He stared at me and said…
“To the great pains you must go. A lustful search in the dark is all you’ll ever come to know.”
20 Sep 15
Weight: 165.0
100 Day Squat Challenge: Day x/100
135 x 18
225 x 10 ( pausing first and last rep)
275 x 6 x 2
Conditioning:8 Rounds
:30 seconds Burpees
:30 Seconds Jumping Lunges
:20 yd weighted bear crawl or sled drag
:30 second rest
Abs
:30 Second Plank
:30 Second Side Plank Left
:30 Second Side Plank Right
:25 Sit-ups
:25 4-count Flutter Kicks
:25 Russian Twists
:30 Second Plank
:30 Second Side Plank Left
:30 Second Side Plank Right
PM
Run: 2 Miles
12:55
COMMENTS:
Squats yesterday took its toll on today’s session
Conditioning fried my legs…
Time to rest.
21 Sep 15
Strength: Seated Db Press
35 x 15
50 x 12
65 x 10
75 x 5
60 x 10 x 3
Conditioning:
12-10-8-6-4-2
-dumbbell man makers w/ 40 lb
Comments:
Damn conditioning sucked.
l22 September 15
100 Day Squat Challenge
135 x 16
225 x 10
275 x 6
315 x 3
340 x 1
275 x 15
CONDITIONING: 5 Rounds
1 Min Bicycles
1 Min Wall Ball
1 Min Burpee
1 Min Mountain Climber
1 Min T2B
Rest 30 sec
pM
Ran 4 miles in 29:53,
23 Sept 15
100 Day Squat Challenge:Day 47/100
Worked up to 225 and did some pause and technique work.
Strength: Incline Bench Press
135 x 12
155 x 10
175 x 8
198 x 2 x 2
176 x 5 x 3
Run: 3 Miles on 4 incline
21:04
Comments:
Sluggish day, ate alot at ihop and all that food took its toll on my performance today. Bench reps were smooth.
24 September 15
100 Day Squat Challenge: Day 48/100
Front Squat
135 x 12
225 x 8
275 x 3 x 3
Work Capacity
-120 pull-ups
-120 Push-ups
-100 Sit-ups
-100 Crunches
-150 4-count flutter kicks
-120 Jumping Lunges
-30 8-count bodybuilders
Run 3 Miles: 20:14
25 Sep 15
100 Day Squat Challenge
135 x 12
225 x 6 x 5
(Worked on pause squats and some heels touching squats.)
Conditioning: Screw Your Buddy Drills
Row: 200-400-600-800-600-400-200
KB Front Rack Hold: As long as it takes for partner to finish row.
PM
Run 4 Miles: 27:45 on 2 inc
COMMENTS:
That sucked. Legs are pretty dead from all those lunges yesterday and we’re just screaming at me today during the row. Just some light squatting, trying to gauge myself
I hate running on a treadmill. Especially 4 miles
26 Sep 15
Run 3 Miles on 3 inc
21:09
100 Day Squat Challenge: Day 50/100
135x16
225 x 8
275 x 5 x 3
Pause Above the knee pause squat
225 x 5 x 3
COMMENTS
RUN SUCKED. I felt like I was dragging ass the entire time.
27 Sept 15
Weight: 165.0
100 Day Squat Challenge: Day 51/100
Front Squat
135 x 12
225 x 8
275 x 3
Pause Squat
225 x 5 x 3
Conditioning 6 Rounds
KB Complex w/ 53lb kb’s
6 deadlifts
6 cleans
6 squat
6 Push Press
6 lunges
6 bent over row
Abs
10 min of alternating tgu’s with 53lb kb
PM: run 2 miles on 3 inc
13:54 SLOW
COMMENTS:
Squats felt like crap
Conditioning sucks.
Tgu’s hurt.
Good training day
28 Sept 15
No training for me. Just walked about 5 miles
29 Sep 15
100 Day Squat Challenge 52/100
135 x 15
225 x 12
275 x 7
315 x 5
315 x 3 x 2
Conditioning 6 Rounds
5 kb swings
5 kb thruster
5 Push Presses
5 Burpee-Pull-ups
Rest 30 sec
Abs
Flutter kicks, crunches, sit-ups and planks
Then slept for 9 hours… Was supposed to get up for a run but my body said nope…
Now I gotta make up for it later tomorrow
30 Sep 15
Weight: 163.5
AM
Run 4 Miles: 27:07
PM
Run 4 Miles: 27:12
100 Day Squat Challenge: Day 53/100
135 x 16
225 x 8
265 x 5
297 x 2
Pause squat
265 x 3
253 x 5 x 2
COMMENTS:
Run time is getting lower so something’s working
Squats weren’t to good today, just trying to get in some work.
1 Oct 15
100 Day Squat Challenge: 53/100
135 x 15
225 x 10
275 x 7
315 x 3
Pause squat
285 x 5 x 3
Conditioning: 5 Rounds
6 burpee broad jumps
5 burpee box jumps
Lunge back to start position
100 m spring with 20 lb medicine ball
PM
Strength: Incline Bench Press
135 x 15
165 x 10
175 x 5
205 x 2 x 2
185 x 5 x 3
Rope Dynamic Pull-ups
10-10-10-10
Rope Pull-ups
10-10-10-10-10
Some pump work for 20 min
COMMENTS:
Was supposed to run 3 miles today but shins are pretty tight, probably wasn’t the smartest thing to run 8 miles yesterday but whatever.
Squats seem to have stopped progressing, anything after 275 feels pretty heavy which is weird because I have gotten 275 for 15 before but today I tried 285 for some pause reps and it felt really heavy…
I have to remind myself to do some kind of upper body work or I won’t do anything other than pull-ups and whatever upper body stuff I throw in the conditioning portion. But between squatting everyday and conditioning and running everyday it kind of places itself on the back burner and strength wise it’s definitely showing.
02 Oct 15
100 Day Squat Challenge: 54/100
Front Squat
135 x 10
225 x 2
275 x 1
300 x 1
315 x Fail
Pause Front Squat
225 x 5 x 3
Some bodyweight work, nothing worth posting.
PM: Run 4 Miles: 27:00
03 Oct 15
Run 2 1/2 miles: 17:40
Run to bathroom to take shit
Run 1 1/2 in 9:10
04 Oct 15
100 Day Squat Challenge: Day 55/100
135 x 15
225 x 10
275 x 6
315 x 1
335 x 1
275 x 8 x 3
Strength: Press/Pullup
95 x 10
10 Rope Pullps
105 x 8
10 Rope Pull-ups
115 x 6
10 Rope Pull-ups
125 x 4
10 Rope Pull-ups
135 x 2
10 Rope Pull-ups
135 x 2
8 Rope Pull-ups
125 x 4
8 Rope Pull-ups
115 x 6
8 Rope Pull-ups
105 x 8
8 Rope Pull-ups
95 x 10
8 Rope Pull-ups
PM
Run: 2 Miles: 12:57