1-3-12
Deadlift, Plates on 3 inch mats
155 x 5
265 x 5
355 x 1
405 x 1
445 x 1, 1
495 x 1
This was done without a belt, and I’m actually pretty sure I can pull more from the floor
Axle Bench
75 x 5
165 x 5
215 x 5
235 x 5
255 x 3
275 x 1
305 x 1
Pull ups
Lots of different variations x 80ish total reps
Did some sets of clapping pull ups, and another kind where you reach as high as you can with 1 hand at the top of each rep, pretty fun to try something new on these.
GHR Sit ups
1 x 50
Barbell Curls
90 x 10, 9, 6
Then played some basketball to be even more out of breath…there is nothing I suck at quite like basketball
1-5-12
Clean and Jerk
Bar shenanigans
60kg x 1 x 3
80kg x 1 x 3
Nothing exciting…just working on a little form
Squat with Chains
225 120 x 1
300 120 x 5
300 80 x 5
300 40 x 5
300 x 5 x 3
Snatch Grip RDL
155 x 10 x 3
1 second pause at bottom of each rep
Iron Cross GHR
Bw x 15
8lb dbs x 15 x 2
Fun times…refueled with pepperoni and chicken stromboli afterwards. Pretty sure everyone thought I was drunk since I was eating an ignorant amount of food at 10:30 and was stumbling with every step.
1-9-12
Clean
Bar
95 x 1 x 3
135 x 1 x 3
185 x 1 x 3
205 x 1 x 3
225 x 1 x 3
245 x 1
275 x 3 misses
And on the last one…I dropped the bar across both knees. Fuck and all the other words, god damn it that hurt.
Squat
50 x 1
Tears x 500
Now I’m sitting at home with ice bags inside my knee sleeves hoping somebody shoots me before I have to go be on my feet for 6 hours tomorrow.
1-10-12
2 KB Swings
35s x 5
44s x 5
53s x 5
62s x 5
70s x 5 x 3
Axle Bench
75 x 5
145 x 5
165 x 5
215 x 5
235 x 5
255 x 4 Classic hit the J-hooks on the way down and fight for your life trick on the 5th rep…looked like a douche I’m sure
275 x 1 x 3
Pull ups
Bw + 44 x 2 x 10 Lots of different Grips
Gunshow+Traptacular all in one
Neck harness 2 x a lot with 15 pounds
More curls
Tacos x 9
1-12-12
Squats
Bar x 5 x 2 Hey…that didn’t hurt to bad
135 x 1 Hoooly shit! OK…no squats
1 dumbell military press
40 x 10
50 x 5
60 x 5
70 x 5
70 x 5
70 x 3
70 x 3
70 x 3 20 yard waiters walk
Snatch Grip Pendlay Row SS with Snatch grip shrug
40kg x 10
60kg x 10 x 5
Tabata 2 kb snatch for 3 rounds and finished with swings w/ 26s
1-13-12
YAAAAAYYYY SNOW!!!
Good Mornings W/ Pause at Bottom
135 x 10
185 x 8
205 x 5
225 x 3
250 x 3
275 x 3
Grey Band TKE’s
3 x 10
Grey Band Single Leg Good Morning
3 x 10
Mini Band Curls
Lots
Drive in the snow weeeeeeee
1-14-12
Saturday night pecz brah
Bench W/ Doubled Minis
135 x 5
165 x 5
195 x 5
215 x 3 x 3
Take off bands
245 x 1
275 x 2 x 2
225 x 10
Blast Strap Dips
5 x 10
Incline DB Fly thing
Arms straight x 15, Arms bent x 12, Press x maybe 8? with 30’s
DB Shrugs
90 x 12 x 3
DB Curls (1/2 regular, 1/2 hammer)
20 x 10
35 x 10 x 3
Ab fallouts
3 x 8
Plate Pinches
2 5kg plates 3 sets to failure
2 5kg and 2 2.5kg plates 1 pick
Ran around in random patterns for 4 minutes
1-16-12
Busted car, favorite radio station changed to total shit, and I was up for 15 hours before I started. Oh well.
Snatch Complex
1 High Pull, 1 Hang snatch, 1 OHS (only if power snatched)
20kg x 3
40kg x 1, 1, 1
60kg x 1, 1, 1
70kg x 1, x, 1, x, x, 1
Snatch Grip Hang High Pulls
70kg x 5 x 5
Deadlift
120kg x 1
160kg x 1
200kg x 3, 3
Sumo 200kg x 3, 3
Shrugs
70kg x 25
Standing band crunches
Awesome lift tonight. Got Jessi back in town, she is by far the best training partner I’ve had. My piss was boiling. However I didn’t do anything all that cool weight wise, oh wells.
1-17-12
2 KB Clean and Push Press (One clean)
26s x 3
44s x 3
53s x 3
70s x 3 x 2
Split Jerk Stance OHP
40kg x 5
50kg x 5
60kg x 3
70kg x 1
Split Jerk
70kg x 1
90kg x 1
100kg x 1
110kg x Miss, Miss, Miss -Out front, driven into floor on dip, dropped when recovering
BTH Push Press
60kg x 5
110kg x Miss Weird…110 pound jumps never ends poorly
Lateral Raises
Row of dumbbells, 5 reps each weight, 30 total reps
Prowler
12 10 yard trips with only 10 lbs per pole - Was just evening out teams for field hockey’s conditioning race. Proud to say my team won.
1-18-12
Hang Clean
20kg x 5
40kg x 5
60kg x 3
80kg x 3
90kg x 3 x 3 Hang lifts are tough as shit. Will be doing more.
Box Squat
Bar x 10
135 x 8
185 x 8
I was hoping the box would help with my knee, no dice.
Stone Carry/Push ups conditioning
110 Stone 100 Feet w/1 turn=trip
Trip/5PU, Trip/4PU, Trip/3PU, Trip/2PU, Trip/5PU
Trips were done with it on the chest, shouldered, at one point I waddled with it lapped…so long as i didnt set it down.
Jump Rope
100 jumps, 70 jumps
GHR Sit up Bottom position hold
2 sets to failure
1-20-12
Fat Grip DB Clean and Press
95 x 9 in 75 seconds
This was done for our football strongman training, with this year’s new addition beat the coach. Luckily to make it a little more fair we all went up one weight class so I’m against most of our d-line which blows.
Incline DB
75s x 12 x 4
Pull ups
50 total
200 Jump ropes
Pointless training tonight, couldn’t focus at all. Oh wells.
1-21-12
OHP
Bar
95 x 10
115 x 5
135 x 5
155 x 5
135 x 8
Pull Ups
6 x 10
Cable Lateral Raises, Y’s, Face Pulls
No idea
Preacher curls!!
80 x 10 x 5
Abz.
Lots of food and movies and reading.
1-23-12
Hang Snatch
40k x 1 x 3
60k x 1 x 3
70k x 1
80k x 1
Tied Pr…one of my best snatches ever judging by feel.
Floor Press
80kg x 3
100kg x 3
110kg x 1
120kg x 3
110kg x 5
Felt strong on these…iffy to push it with nobody else around. Last time I somehow tore my bicep.
Snatch Hang Shrug Pull
100kg x 5 x 3
Close Grip Bench
135 x 12 x 4
Snatch Grip Barbell Crunch
Bar x 50
These were brutal…so many cramps
1-24-12
Wide OH grip Pull Ups
5 x 10
Chin Ups
5 x 10
DB Pullover/Row SS
70 x 12/5 x 4
Snatch grip Shrug
155 x 20 x 4
DB Tricep extension
30 x 12 x 3
Plank
30sec x 4
1-26-12
Front Squat(!!!) yay
Bar
40KG x 10
60kg x 10 x 10 Jesus Cramping Christ
100 sledgehammer hits on a tire
50 Ab wheels
1-27-12
Atlas Stones over Bar
110 x 3, 3, 5
162 x 10-12 in 60 seconds
Snatch Press
Bar x 20
40kg x 10
40kg x 10
50kg x 10
50kg x 8
60kg x 5
OHP
60kg x 8
60kg x 8, 40kg x 12
Incline Scrap Retraction/Rear Delt
5lb plates, 5 reps each of Y’s, T’s, A’s, Row w/external rotation, W’s, and Cuban Press x 2
DB Curls
30s x 10
40s x 10, 10, 8, 8, Hammer: 10, 8, 8
Blast Strap fallouts
20, 10 left leg only, 10 right leg only, 5 right arm, 5 left arm
Sumo Deadlift Suckfest
155 x 5
245 x 5
335 x 3
425 x 1
515 x 1 Maybe best rep over 500 ever
585 x Miss. Broke off floor great, got shitty at knees
BTH Push Press
20kg x 3
40kg x 3
60kg x 3
70kg x 3
90kg x 3
110kg x 3, Missed 4th PR
Lots o’ planks on the ball of stability
1-31-12
Pull ups
BW x 10
BW 25 x 5 x 10
Chin Ups
4 Sets to failure
KB Rows
70 x 12
88 x 12
88 x 9
Light band straight arm pulldown
4 x 15
Shrugs
88 x 20
88 x Hold for 10,9 etc down to 1
BB Curls
45 x 12
65 x 12 x 4
GHR Sit ups
10kg Plate x 50
Jump over a rope that I’m spinning x higher than I can count
Muscle ups, iron cross attempts, door frame pull ups and some other gymnasticy thing attempts throughout the day
2-1-12
It’s the first day of January, and 50 degrees in central Ohio. Hot Piss!
Incline DB
35 x 10
65 x 10
75 x 10
85 x 10
100 x 8
Bench Press (No arch, wider grip than usual)
135 x 10
135 x 10
185 x 12
185 x 10
Flys SS With Med ball Push ups
30 x 10/10 x 3
DB Tricep Extensions/Orange Band Pushdowns/Close grip push ups
30s x 10/15/10 x 3
Blast strap Tricep Extensions With towel/bodyweight skullcrushers
Failure/failure…didn’t count
Abz Brah
2-2-12
Axle Clean and Jerk
75 x 5
120 x 5
163 x 5
185 x 1
195 x 7
Front Squat Funnel Week 2
70kg x 9 x 9
Sucked…just as expected
Blast Strap Fallouts
2 arms x 20
1 arm x 10 each
2 arms x 20
2 arms x 15