7/31/10 bench and 400s

7/31/10 Bench and 400s

Flat Bench

135x5
155x5
175x12 est 1rm 245

some kettleball 1 arm clean and jerk

1 arm circus doombell 125lbs for 3 singles

some ring rows

3 rounds

400m than 20 burpees


around 10 minutes

I seriously was running 2 minute 400s haha I am slow! Well I guess that shouldn't be surprising when I have never jogged in my life.

7/27/10 Deadlift and "Roy"

7/27/10

Deadlift

135x5
225x5
255x5
295x5 all DOH
335x15 touch and go

http://www.youtube.com/watch?v=D6Cs9CHAmbY

3 rounds

225x15 DL
24" box jumpx20
pullupx25

15.22

shit was hard son!

7/25/10 Maxes

BW 181

Back squat

135x5
225x5
275x3
315x1
335x1
365x1


Strict Press

135x1
155x1
165x1
175xf

Deadlift

225x3
315x1
365x1
415x1
440x1 PR at this BW+35lbs

http://www.youtube.com/watch?v=kLdNRMjtY2Y




I never back squat, done to frequntly it screws my back up up, can probably tell from the video as I don't look that comfortble doing it, never have. Still happy to do 2x bw despite never back squatting.

Strict press garbage, shoulders had nothing. Been overworking them fresh could hopefully get 175. I better get a bw strict press soon!

Deadlift a lift I started to get good at, injured myself and just haven't been able to get it back since. I really think today I relearned the technique which works for me, 3 weeks ago I struggled to lockout 405 so this is good! Now getting stronger part. I'll get back to 500 soon.

7/24/10 Bench and hell

7/24/10

Flat bench

135x5
155x5
175x3
190x8 EST 1RM 240 same as last week

Hell consisting of


3 rounds
20 push ups hands off at bottom
15 OH squats 95lbs

5 minutes 14 seconds

30 second rest

3 rounds
20 knees to elbows
15 muscle snatch 95lbs

9 minutes 52 seconds

Was pretty beat up going into this, got it done move on.

7/22/10 Front squat kettlebells and pull ups

7/22/10

Front squat

135x5
205x5
225x3
250x8 +10 over last week think this may have been one of my better front squat sets ever.

http://www.youtube.com/watch?v=SriRlCSSafA

55lb Kettlebell swings 63/42/21
Pull ups w/ Average Band 36/24/12

I hit a wall bad on these pure hell took 19 minutes 18 seconds

7/21/10 OHP C&J, etc

7/21/10

C& strict press

115x5
125x3
142x6 est 1RPM 170

C&J 185s 9 reps in 2 minutes 11 in 2.45

http://www.youtube.com/watch?v=HbYSISr6R34

7 rounds

clean 185x3
HSPUx4

6.45

good workout today!

7/20/10 deadlift/crossfit workout

Deadlift

135x5
225x5
275x5
315x3
350x8


complete as many rounds as possible in 7 minutes of

DL 315x7 (touch and go)
20 meter Sprint
14 pistols alternating legs (7 each)
21 jump-tucks
20 meter Sprint

Got 3 rounds + 4 pistols

couple minutes break

Deadlift 405x3

jump rope 3x60 seconds

Did my first pistol on Saturday found out I am decent at them, much better on my left leg.

7/18/10 strongman and rings

7/18/10

Log Press

95x5
145x5
185x3
205x1

Farmers hold

210x30-40 seconds 2 sets PAIN! is my grip getting a little better?

3 rounds 9 - 7 - 5 reps

145 log 1motion press
ring pull ups
ring dips

8 minutes 15 seconds

Max strength is down, conditioning is up, grip might be getting better, very happy with how my pull up and rings progression have been going.

7/16/10 Bench and 400s

6.00 am training Bench press BW 181

Bench Press

140x3

160x3

180x10

Strict OH

95 2x15

dips 5x10

pull ups 5x5

chinup light band assist slow 2x10

5PM ran 400m rest 1 minute, repeat did it 5 times I suck at running!

7/14/10 OH press 7/15/10 front squat

7/14/10

axle strict press
80x10
105x3
120x3
135x10 1rm est 180

circuit

80lb axle strict press 5x10

135 bb row 135x10

35lb kettle bell clean and press 5x10 each arm

no rest

7/15/10 front squat

45xsome
135x5
185x3
210x3
240x8 1rm est 304lbs



3 rounds
hanging leg raise x10
24" box jumpx20
jump ropex100

9.15

7/13/10 AM training deadlifts

I did some push presses and jump rope Sunday. which was a mistake!

Deadlifts
135x5
225x5
260x3
290x3 DOH
335x10 + 20 over last week this is a slow road back to the 5's! Giving up on straps though. My farmers walk grip constantly hurts me so I am ditching the straps 100% try that for awhile........

kettle bell snatch

35x40 right hand
21 pull ups assisted with light band after 5
kettle bell snatch 35x40 left hand
21 pull ups assisted with light band

4.49

elbows started to hurt so i called it. Way to many reps!

Real strength training starts again this week, still going to include some of this crossfit/conditioning crap as I am leaning up and getting better cardio.

7/10/10

245 dl 9 reps
pull ups 8 reps
dips 8 reps
155 squat clean 9 reps

4 rounds in 20 minutes

Some ab work, and just stayed in dip position on rings, for 3x60 seconds. My stability sucks and this was hard.

went on a short hike till my dog gassed out

Went easy other than I suck bad at pull ups and have never done a full squat clean in my life prior to this but actually got the hang of it but they gassed me hard

Rest day tomorrow most likely but we'll see!

This weeks training

7/6/10

deadlift
135x5
235x5
275x5
315x10

sldl

185 5x10

ab roll outs

5x10

7/8/10

Log press

95x10
145x5
155x5
175x10

pull ups 5 rep
ring push up 10 reps
log strict press 12 reps

5 rounds don't remember time

7/9/10

225 back squat 20 reps
hanging leg raise 40 reps (first 12 last whatever math hanging knee raise)
70lb kettlebell swing 60 reps

14 minutes 15 seconds

never used a kettlebell before wasn't to bad I suck balls at leg raises.