Straight Rat.

Training Training Logs
161

25 October 15

Strength: Squat

135 x 15
225 x 10
275 x 5
315 x 5
335 x 1
340 x FAIL

Pause Squat
295 x 3 x 2

CONDITIONING: Did this with 165
10 Power Cleans with your bodyweight on the bar
10 Burpee Lateral Jumps
9 Power Cleans with your bodyweight on the bar
9 Burpee Lateral Jumps
8 Power Cleans with your bodyweight on the bar
8 Burpee Lateral Jumps
7 Power Cleans with your bodyweight on the bar
7 Burpee Lateral Jumps
…Continue to drop reps until you complete the entire ladder

PM: Run 3 Miles

COMMENTS: conditioning was taken from alphas log, thanks for the inspiration!
Squats seem to be holding up even with the added mileage. Good day

162

26 Oct 15

Weight: 160.0

Strength: Press

Bar x some
95 x 10
115 x 8
135 x 4
135 x 3
125 x 5 x 5

Accessory

One handed Barbell Press
45 x 12
55 x 8
60 x 5
60 x 4
50 x 10

Weighted Pull-up
40 x 7 x 5

T2b x 10
1-1-1-1-1

Comments: expected press to be weak because I haven’t focused on it. Need to get it stronger

163

27 Oct 15

Strength:Front Squat

135 x 10
225 x 8
275 x 1
225 x 8 x 2

CONDITIONING: 20 min amrap

5 TGU each side
10 clean and presses
10 Pullups

Pm:
Run 7 miles

COMMENTS
Squats felt terrible. Got some lighter volume in.
Shin splints= no Bueno. I’m gonna have to lay off this running until the pain dissipates

164

29 Oct 15

Strength: Squat

135 x 15
225 x 10
275 x 5
315 x 1
315 x 2
225 x 10 pause squats

Conditioning: 5 Rounds

1 rope climb
5 c

165

30 Oct 15

I don’t want to aggravate these shin splints so did some bodybuilding type stuff for my shoulders and back. A lot of presses and flies supersetted with some rows and pull-ups
Later on went on and some friends were trying to pull 385 cold. Didn’t do that but I did try my hand at some deadlifts… I was extremely surprised at what I pulled. I was expecting anything heavier than 335.

315 x 1(FLEW UP!)
340 x 1
365 x 1 (PR)
385 x 1 (BIGGER PR)
390 x 1 (hey, I’ll take it)

COMMENTS:

Like I said the deadlifts surprised me. I’ve heard that if your squat goes up then your deadlift will too and today it proved to be true. The last time I deadlifted was about two months ago and I remember pulling 325 for a double was hard. The 390 was because my friends didn’t see me pull 385 so naturally I went back and put on the 2.5 lbs. as I’ve heard before… You NEVER put your PR on the bar. The integrity of my lower back was questionable on the 390. It was pretty taxed after I hit 385 but I was determined on getting it.

Now it’s time to roll my back out and stretch.

166

31 Oct 15

Back is pretty torn up from deadlifts. Just did some upper body work.

167

01 Nov 15

Strength: Squat

135 x 15
225 x 10
275 x 4

Pause Squat

225 x 10
255 x 5

Conditioning 5 Rounds

-Rower
200-250-300-350-400
-KB Front Rack Hold
As long as it takes for partner to row
-Medicine Ball Slams
As long as it takes partner to row

Comments:

Yea… My back still is worked. The squats did not want to move. It crazy how everything plays an integral part in your performance. Gonna give my back some time to heal up before I try to load it up.

168

02 Nov 15

C2 Rower

WU: 3500 m in 13:40

Workout:

Easy: 1 Min
Sprint: 1 Min
Easy: 2 min
Sprint: 2 Min
Easy 3 Min
Sprint 3 Min
Easy 2 Min
Sprint 2 Min
Easy 1 Min
Sprint 1 Min

Ended up with 4463 meters in 18 min.

Comments:

Cross training sucks. I hate rowing, it’s boring and I feel as if my legs give out before my lungs do.

169

03 Nov 15

Conditioning:

10-8-6-4-2

Man Makers w/ 35lb DB
Burpee Pull-ups

Bodyweight circuit: 5 rounds

8 Plyometric Push-ups onto Bumper Plates
10 Windshield Wipers
30 Russian twists w/ 30 lb

2 min of push-ups
2 min of situps

170

04 Nov 15

Conditioning: Bike Intervals
10 Rounds
1 Min @ 80 RPM/1 Min @ 100 RPM

Some calf work.

COMMENTS:
Just some cross training till my shin splints are fully healed. I have a history of stress fractures… Anyone have any tips on how to prevent them?

171

05 Nov 15

Strength: Squat

135 x 15
225 x 10
275 x 6
315 x 3
275 x 8 x 3

Giant Set

Deadlift
275 x 3 x 5
KB Clean and Press
52 x 6 x 5
Pull-up
12 x 5

Conditioning:

Tabata Burpee (Rest in Push-up position)
Tabata ball slams
Tabata thrusters

172

06 Nov 15

Dips, Chins, DB Presses…nothing worthy of noting. Just going in to do some upper body work.

173

08 Nov 15

Strength: 1 Arm DB Press SS with Chin-ups

Press
35 x 5
50 x 5
55 x 5
60 x 5
65 x 3
70 x 3
75 x 1

Weighted Chin-ups
BW x 10
45 x 5
55 x 5
65 x 5
70 x 3
80 x 3
90 x 2

Accessory: Clean and Press/Chin-Up Ladder
45lb KB’s for C&P
25 LB’s for Weighted Chin-ups
1 C&P - 10 Weighted Chin-ups
2 C&P - 9 Weighted Chin-ups
3 C&P - 8 Weighted Chin-ups
4 C&P - 7 Weighted Chin-ups
… So on and so forth till
10 C&P - 1 Weighted Chin-up

Conditioning: 5 Rounds
3 TGU’s
45-55-55-55-55-60
20 Inverted Row
10 Hand Release Push-ups
10 Push-ups

Shoulder accessory:
Flies and Face Pulls

PM: Bike Sprints
10 Rounds - Level 15
1 Min Recovery @ 80 Rpm
1 Min Sprint @ 100 Rpm

Comments:
Legs still tired from workout several days ago so did some upper body work.

174

09 Nov 15

Strength: Front Squat
135 x 10
225 x 5
275 x 3
225 x 5
255 x 3
285 x 1
265 x 5
265 x 4

Accessory/ Conditioning

  • Box Jump x 3
    54 inch box
    -Front Squat x 3
    225-225-225-225-225
    -Sled Pull x 50 ft
    100-100-100-100-100
    -Sledgehammer Swing x 10
    1-1-1-1-1
175

10 Nov 15

CONDITIONING: 3 Rounds
40 Seconds Work/20 Seconds Rest

  • KB Swings
  • Mountain Climbers
  • Pull-ups
  • Burpee
  • Wall Ball

TABATA KB Swings - Rest holding KB in racked position
TABATA Burpee - Rest in Push-up Position
TABATA THRUSTERS - rest on Push up position.

PM: Bike for 21 min at 90 RPM and level 15

176

12 Nov 15

Strength: Front Squat

135 x 15
225 x 5
255 x 3
275 x 3
245 x 8 x 3

Conditioning: 5 Rounds

3 TGU’s
53-53-53-53-53
5 Thrusters
135-135-135-155-165
15 KB Swings
90-90-90-90-90

PM

Bike Fartlek

8 min at lvl 15/80 rpm
1 min at lvl 15/120 rpm
1 min at lvl 15/80 rpm
3 min at lvl 15/100 rpm
3 min at lvl 15/80 rpm
5 min at lvl 15/95 rpm
5 min at lvl 15/80 rpm
3 min at lvl 15/ 100 rpm
3 min at lvl 15/80 rpm
1 min at lvl 15/110 rpm

COMMENTS:

Front squats felt ok.
Bike intervals sucked

177

13 Nov 15

Strength: Incline Bench Press
135 x 15
185 x 7
165 x 10
135 x 20
135 x 15

Conditioning: 5 Rounds
3 Deadlifts
275-275-275-275-275
6 KB C

178

16 November 15

Strength: Squat

135 x 10
225 x 10
275 x 6
315 x 3 x 2

Pause at the knee

275 x 5
290 x 5

Conditioning: 20 Min AMRAP
8 Deadlifts
8 push press
100 ft overhead walking lunges with 45 lb

179

18 Nov 15

Strength: Front Squat
135 x 5
225 x 5
255 x 5
275 x 3 x 3

Pause Squat
255 x 3 x 2

180

20 Nov 15

Strength: Back Squat
135 x 15
225 x 10
275 x 5
305 x 6 x 3

Conditioning: 12 Min AMRAP

  • 2 Squat Cleans @ body weight
  • 50 ft KB front rack lunges w/ 53 lb kb’s
  • 5 Pull-ups

Pm: bike 20 min