05 Oct 15
Weight: 164.5
100 Day Squat Challenge: Day 5x/100
Anderson Squats
135 x 10
185 x 10
225 x 8
255 x 5
275 x 3
225 x 8 x 3
PM run 2 miles
06 Oct 15
100 Day Squat Challenge: 57/100
Andersen Fr
06 Oct 15
100 Day Squat Challenge: Day 57/100
Andersen Front Squat
135 x 10
185 x 8
225 x 5 x 3
Strength: Dead Incline Bench Press
135 x 10
155 x 8
175 x 5
185 x 3 x 3
135 x 25 repping out
PM: 4 Miles Run in 27:33
Did the last two miles of
1/2 mile at 8.5 mph and 5 inc
1/2 mile at 9 mph and 0 inc
1/2 mile at 9 mph and 5 inc
1/2 mile at 9.5 mph and 0 inc
COMMENTS:
Brutal run!!! Though I was gonna pass out. Catching a cold and I don’t like it, I downed a bunch of NyQuil last night hoping some of this sickness would subside but I still feel like shit… Still got to grind!
07 Oct 15
100 Day Squat Challenge: Day 58/100
135 x 15
225 x 11
275 x 6
315 x 3
Andersen Squats
225 x 8
275 x 5 x 2
CONDITIONING: 7 Round KB Complex w/ 53lb’s
Rounds 1 - 2: 6 Reps each Movement
Rounds 3 - 4: 7 Reps Each Movement
Rounds 5 -7: 8 Reps Each Movement
-
RDL’s
-
Double Clean
-
Front Squat
-
Press/Push - Press
-
Front Rack Lunge ( split the reps… I.e for 8 reps did 4 each leg)
-
Bent Over Row
-
30 Burpee Penalty
Did this with a friend so the rest time was as long as it took him to complete the complex… It still wasn’t long enough j was dying. Oh and ten burpee penalty if you drop the implements at all.
Ended up having to do 30 burpee’s cause my buddy dropped the kb’s three times on the final rounds.
Comments:
Squats aren’t progressing the way I’d like for it to go… I guess I’m getting more depth when I hit 315 but it still feels like a truck when I unrack it.
Conditioning was terrible… The weight started to feel real heavy by the 3rd round…
08 Oct 15
Ran 5 miles: 35:03
09 Oct 15
100 Day Squat Challenge: Day 59/100
Front Squat
135 x 12
225 x 8
275 x 3
285 x 2
Pause Front Squat
245 x 5 x 2
Strength: Press/ Push press and Rope Pull-ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Used Two 53lb Kb’s for Presses
PM: Run 5 Miles: 36ish minutes…
Comments:
Squats are stagnating and I don’t like it. I’ve been hitting 275 x 3 for some time so I ramped it up to 285 for a double.
5 miles on a treadmill suck…
10 Oct 15
100 Day Squat Challenge: Day 60/100
Rhythm Squats: 3/1/0
135 x 8
225 x 5 x 3
275 x 3 x 3
Conditioning: 3 Person Screw your buddy rotation
8 rounds
250 m row
KB Double Front Rack Hold whilst other partner is rowing
30 medicine ball slams
PM
Run 4 miles: 28.23
11 Oct 15
DB incline BP
50 x 20
60 x 15
70 x 15
80 x 9
85 x 5
Body weight rows… Dips… Curls… Etc
BS day
12 Oct 15
100 Day Squat Challenge: Day 61/100
135 x 10
225 x 10
275 x 5
315 x 5
315 x 3
335 x 1
355 x FAIL
Pause Squat
295 x 3 x 2
Conditioning: using a 53 lb know
:30 sec r/a snatch
:30 sec r/a push press
:30 Sec r/a clean
:30 sec l/a snatch
:30 sec l/a push press
:30 sec l/a clean
30 Squats
Rest 1 Min
:20 sec r/a snatch
:20 sec r/a push press
:20 Sec r/a clean
:20 sec l/a snatch
:20 sec l/a push press
:20 sec l/a clean
20 Squats
Rest 45 Sec
:10 sec r/a snatch
:10 sec r/a push press
:10 Sec r/a clean
:10 sec l/a snatch
:10 sec l/a push press
:10 sec l/a clean
10 Squats
Rest 30 second
:10 sec r/a snatch
:10 sec r/a push press
:10 Sec r/a clean
:10 sec l/a snatch
:10 sec l/a push press
:10 sec l/a clean
10 Squats
Rest 45 seconds
:20 sec r/a snatch
:20 sec r/a push press
:20 Sec r/a clean
:20 sec l/a snatch
:20 sec l/a push press
:20 sec l/a clean
20 Squats
Rest 60 sec
:30 sec r/a snatch
:30 sec r/a push press
:30 Sec r/a clean
:30 sec l/a snatch
:30 sec l/a push press
:30 sec l/a clean
30 Squats
Pm: run 6 miles slow
Just looked through some of your log. Nice work. Have you ever heard of Gym Jones? Some of your conditioning work looks like some of Mark Twight’s stuff…
Erik_carlson: thanks man, I appreciate it! Yea I have and actually I get some of my training concepts from him. Before his website went private, he used to put up workouts of the day and I used to try my hand at some. The row and double kb front rack hold is one of my go-to’s and I got that workout idea from him actually. Thanks for posting.
13 Oct 15
100 Day Squat Challenge: Day 62/100
135 x 15
220 x 10
265 x 5
275 x 5
308 x 3
Double Pause Squat
220 x 5
242 x 5
265 x 3
Strength: Incline Bench Press
132 x 12
165 x 10
176 x 8
176 x 5 x 3
Some pump work and push-ups.
PM: run 5 miles: 34:48
Comments: legs are not feeling Bueno. The added mileage in the running program that I’m doing is taking its toll on my legs and my squats are suffering. Right now it’s more important that I get faster so I’m gonna stop the 100 day challenge for its doing me more harm than good. Gonna go foam roll now, my legs are tired.
14 Oct 15
Planks. Pushups pull-ups… Etc
PM: 4 Miles - 27:48
16 Oct 15
Strength: Clean
135 x 5
165 x 2
185 x 1
205 x 1
225 x 1 x 2
235 x 1
245 x Fail
185 x 3
PM: 5 Miles - 28:47
17 Oct 15
Strength: Squats
135 x 12
225 x 10
275 x 5
315 x 5
315 x 3 x 2
Conditioning: 5 Rounds
3 Cleans @ 185
6 Push-Press @ 2 53 lb kb’s
9 Pull-ups
12 Burpees
PM: Run 5 Miles
18 Oct 15
Run 3 Miles
19 Oct 15
Strength: Front Squat
135 x 12
225 x 6
275 x 3 x 2
290 x 2
Pause Front Squat
255 x 4
255 x 3
Conditioning: 5 Rounds
5 Curtis-P’s @ 135
5 DB Manmaker @ 35 lb’s
10 Pull-ups
10 medicine ball slams @ 20 Lb
PM: Run 3 Miles - 20:12
20 Oct 15
Strength: Incline Bench Press
135 x 12
155 x 10
185 x 8
185 x 6
185 x 5
135 x 16 x 2
Pull-ups
Ladder up to 8 and down
Push-ups
PM: run 5 Miles
20 Oct 15
Strength: Incline Bench Press
135 x 12
155 x 10
185 x 8
185 x 6
185 x 5
135 x 16 x 2
Pull-ups
Ladder up to 8 and down
Push-ups
PM: run 5 Miles
22 OCt 15
Run 5 Miles 32:56
23 Oct
Run 5 miles
39:45
Comments:
Been busy and have only had time to do one or the other (lift or run) and since running more suits for my goals. It takes precedence. I need to get back in the gym though. I hate it when I haven’t loaded anything on my back in some time, I feel unchallenged and weak.
24 Oct
5 Miles: 36:45