Squat 4/29/11

Squat: 135 x 5, 185 x 3, 225 x 3, 275 x 3, 315 x 3 x 6, 365 x 3, 415 x 3, 315 x 3 x 4, 295 x 3, 275 x 3, 245 x 3, 225 x 3

Ab wheel: 2 sets of 10

Side Bends: 55 x 10 x 2

Decided to punish myself on squat today and really work on depth. The weights were relatively light, but my form looked like a bag of broken assholes without a box under me. Doing a free standing squat to depth really wrecked my shit tonight. I will be hurting for a few days.

Bench 4/27/11

Pause CGB: 135 x 6, 185 x 3, 225 x 2, 245 x 2, 275 x 2, 300 x 2, 315 x 2, 330 x 2, 290 x 9 (touch and go)

Wide Grip Pause: 250 x 6 x 2

DB Military Press: 50 x 15, 60 x 12, 70 x 8, 65 x 12

Lateral Raise: 25 x 12 x 3

Incline Fly: 20 x 15 x 3

Tricep Extension: 3 sets of 15

Preacher Curl: 5 sets of 10

Hammer Curl: 4 sets of 8

Left shoulder and right elbow were both hurting a lot. Decided to keep the weight down on the accessory lifts. Felt good enough on the working sets of bench today. So far I like the rep scheme and intensities of the program.

Deadlift 4/26/11

Dead: 135 x 5, 225 x 3, 315 x 3, 365 x 2, 405 x 1, 470 x 2, 510 x 6, 365 x 3 x 10

Bent Over Row: 245 x 5 x 3

Shrug: 295 x 20 x 3

One arm DB row: 2 sets of 10

Facepull: 2 sets of 10

Lat Pulldown: 5 sets of 6

Decline situps: 3 sets of 10

Felt a lot better about this workout. Coming back after missing 510 the week before and hitting it for 6 gave me a lot of confidence in my pull again.

Bench 4/20/11

Paused CGB: 135 x 5, 185 x 3, 225 x 2, 245 x 2, 265 x 2, 290 x 2, 305 x 2, 315 x 2, 275 x 8 (touch and go)

Wide Grip Pause: 245 x 6 x 2

Dead Bench: 285 x 1 x 6

DB military press: 3 sets of 12

Incline Fly: 3 sets of 15

Lateral Raise: 3 sets of 12

Hanging Leg Raise: 3 sets of 10

Ab Wheel: 3 sets of 10

This was a fairly tough workout, had to do it after deadlifting the day before since I am traveling later in the week.

Deadlift 4/19/11

Dead: 135 x 5, 225 x 3, 315 x 3, 365 x 2, 405 x 2, 470 x 2, 495 x 1, 510 x miss, 365 x 3 x 8

Sumo Speed Pulls: 225 x 3, 245 x 3, 275 x 3, 295 x 3, 315 x 3, 335 x 3, 365 x 3

Pullups: 3 sets of 5 (elbow really hurting)

Bent over row: 235 x 5 x 3

Lat Pulldown: 5 sets of 6

Shrugs: 275 x 20 x 4

TRX Fallouts: 3 sets of 10

Pretty crap workout. Didn't feel good on the pull, elbow was killing on pullups. Jsut had to push through.

Events 4/17/11

Log Press: 90 x 5, 140 x 3, 180 x 3, 200 x 3, 215 x 10

Strict Press: 140 x 8, 160 x 5, 180 x 3, 200 x6

Farmers Walk: 260 x 60', 280 x 60', 300 x 60'

Atlas Stone: 270 x 2, 310 x 1, 360 x 1 x 4

Arm over Arm pull: 300 x 60' x 4

This was an awesome events day for me. I managed to tie a log PR with 215 x 10, set a new rep PR on strict press with 200 x 6 (one better than my previous rep PR), hit a farmer's PR, and did more reps with the 360 stone than I have in any previous workout. I was very pleased with events today!

Low Body Deload 4/16/11

45 degree raise: 4 sets of 10

Leg extension: 3 sets of 15

Leg curl: 3 sets of 10

Calf raise: 3 sets of 20

Ab machine: 3 sets of 15

Hanging leg raise: 2 sets of 10

Unweighted goodmornings: 3 sets of 10

This was a light workout. I felt after heavy squats last week and heavy deads earlier this week that I needed a deload. this was supposed to be my deload week on the 5/3/1 program so I went with it. This workout only took about 25 mins, it was just a continuous superset.

Bench 4/14/11

Close Grip Pause:

135 x 10, 185 x 5, 210 x 3, 230 x 2, 250 x 2, 265 x 2, 280 x 2, 300 x 2

Touch and Go: 275 x 5

Wide Grip Pause: 225 x 6 x 2

Dead Bench: 265 x 1 x 5, 265 x 9

DB Military Press: 3 sets of 15

Lat Pulldown: 4 sets of 10

Incline Flies: 3 sets of 20

Lateral Raise: 3 sets of 10

Ab Wheel: 3 sets of 10

I did not take a deload as planned since we are starting a new program for bench. The numbers were very light this workout so I felt like that was a deload in and of itself.

Deadlift 4/12/11

Deads: 135 x 5, 225 x 3, 315 x 2 x 2, 405 x 2, 445 x 2, 475 x 2, 505 x 4, 365 x 3 x 6

Lat Pulldown: 3 sets of 12

Face pull: 3 sets of 15

Bent over row: 230 x 8 x 3

Shrug: 275 x 15 x 3

Decline Situps: 3 sets of 15

Got in some good pulls, but still feeling very weak at the start of the pull. Hamstrings were still pretty sore from Sunday. Wanted to die after the down sets.

Events 4/10/11

Log: 90 x 5, 140 x 3, 180 x 3, 210 x 3, 240 x 1, 250 x 2, 200 x 12

Farmers Walk: 210/hand X 180', 210/hand x 190 '

Stones: 270 x 5, 310 x 3, 360 x 1

Squats and Cleans 4/8/11

Hang Clean: 135 x 3, 185 x 3, 225 x 3, 275 x 2, 305 x 1, 265 x 3

Box Squat: 135 x 8, 225 x 3, 315 x 3, 405 x 5, 455 x 3, 495 x 3, 535 x 3, 405 x 12

Leg Extension: 3 sets of 10

45 degree raise: BW x 15 x 2

Decline situp: 2 sets of 20

Calf raise: 2 sets of 20

KB scorpions and overhead lunge: 2 sets of 8 each side

Split squats: 135 x 8 x 2

DB shrugs: 75 x 25 x 3, 95 x 15


Cleans were not awesome, probably on account of continuing right elbow pain. Box squats felt great today. I decided to add in split squats to help with my leg drive on throws, I also decided they are hard, therefore they suck, so I will keep doing them.

Bench 4/7/11

Close Grip: 135 x 5, 185 x 3, 225 x 3, 275 x 2, 305 x 5, 325 x 3, 355 x 1

Pause Close Grip: 225 x 8 x 2, 225 x 9

DB military press: 50 x 12, 55 x 12, 60 x 10

Incline Fly: 25 x 10, 30 x 10, 35 x 10

Lateral Raise: 20 x 10, 25 x 10, 30 x 10

Seated Cable Pulldown Abs: 100 x 10 x 2, 120 x 10

Good workout except for this damn nagging medial epicondylitis. Press felt strong, wanted to go for more on bench, but I need to make sure the pecs are healthy before I try to really push it.

Conditioning 4/6/11

3 KB complexes

10 min full blast on elliptical

Deadlift 4/5/11

Powerclean: 135 x 3 x 2, 185 x 3

Conventional Deads: 135 x 5, 135 x 3, 225 x 3, 315 x 3, 405 x 2, 465 x 1, 515 x miss, 405 x 5, 455 x 5, 475 x 7

Sumo speed pulls: 205 x 3, 295 x 3, 315 x 3, 335 x 3, 365 x 3

Bent over row: 225 x 8 x 2, 225 x 10

Pulldown: 3 sets of 8

DB shrug: 65 x 20 x 3

Single leg bridges: 3 sets of 10

Hanging leg raises: 3 sets of 10

Ab wheel: 3 sets of 10

This workout was both good and bad. I really wanted a big deadlift PR, but instead I couldn't budge 515. I think my low back is still worn out from heavy stones on Sunday. I decided I was gonna sack up and hit some decently heavy reps so I hit some sumo speed pulls and then came back for 3 sets of conventional.

Events 4/3/11

Log press: 140 x 4, 170 x 3, 190 x 3, 210 x 2, 230 x 3, 250 x 3, 220 x 5

Carry and drag:

220 keg/ 325 sled, 220 keg/325 sled/250 keg

Truck pull:

2 times (no lead rope)

Stones:

310 x 1, 330 x 1, 360 x 1, 360 x 1, 360 x (didn't want to shit my pants so gracefully bowed out at the lap)

It was a really good training day, we had a lot of fun, lots of joking around, a big stone PR for me. Trying to get used to pressing the log without staggered feet, so the reps were not as good as my split stance, but it will get better. Destroyed some Quaker Steak afterwards!

Conditioning and throwing 4/2/11

20 mins hill climb on elliptical

3 KB complexes

10 mins full sprint on arc trainer

Throws with 12# and 16# shot

Did 4o mins of conditioning work at the gym followed by some throwing with Troy, Chuck, and Sarah.

Squat/Cleans 4/1/11

Hang clean: 135 x 5, 185 x 3, 225 x 3, 275 x 3, 315 x 2

Box Squat: 135 x 5 x 2, 225 x 3, 315 x 3, 405 x 3, 455 x 3, 505 x 2

45 degree raise:
BX x 12 x 3

Pulldown abs:
3 sets of 15

Leg Extension:
185 x 12, 235 x 12, 290 x 12

DB shrugs:
75 x 25, 85 x 25 x 2


Had to make this a short workout. Only had 50 mins after work. Felt very explosive on cleans and squats this week.