12.30.2012
12.28.2012
Friday 12.28.12
I'm hoping to be able to do some extra conditioning at work on my lunch break, but in my new job I've found that unless I do that at 6:30 am every day (I start at 5:30) I will get too busy later. So that's what I did today. This was an easy recovery workout because I am SORE from tabata squats yesterday.
Conditioning:
5 Rounds of:
- 400m Run (On a treadmill unfortunately)
- 5 Dumbbell Swings Each Arm
- 10 Push Ups
- 15 Squats
Score: I didn't keep time, just kept moving. My running stamina really sucks, so between that and being really sore already this one kind of sucked.
Conditioning:
5 Rounds of:
- 400m Run (On a treadmill unfortunately)
- 5 Dumbbell Swings Each Arm
- 10 Push Ups
- 15 Squats
Score: I didn't keep time, just kept moving. My running stamina really sucks, so between that and being really sore already this one kind of sucked.
12.27.2012
Thursday 12.27.12
Warm Up:
- Dynamic Mobility Drills
- 500m Row
- Samson Stretch
Strength:
Front Squat (Find 1RM):
- 45x5
- 135x4
- 225x3
- 275x2
- 315x1
- 350x1- PR by 5 lbs
- 365x0
3 month goal: 365
Weighted Chin Ups (Find 1RM):
- Body Weight x4
- +20x3
- +40x2
- +60x1
- +80x1
- +90x1- Not an all time PR but highest weight since my neck injury.
3 month goal: 100+
Conditioning:
- Tabata Pull Ups: 43 reps (I tried to do 7 per round for 56 reps but fell off after round 4)
- Tabata Squats: 120 reps (15 reps per round. I'll try for 16 per round and 128 next time.)
- Dynamic Mobility Drills
- 500m Row
- Samson Stretch
Strength:
Front Squat (Find 1RM):
- 45x5
- 135x4
- 225x3
- 275x2
- 315x1
- 350x1- PR by 5 lbs
- 365x0
3 month goal: 365
Weighted Chin Ups (Find 1RM):
- Body Weight x4
- +20x3
- +40x2
- +60x1
- +80x1
- +90x1- Not an all time PR but highest weight since my neck injury.
3 month goal: 100+
Conditioning:
- Tabata Pull Ups: 43 reps (I tried to do 7 per round for 56 reps but fell off after round 4)
- Tabata Squats: 120 reps (15 reps per round. I'll try for 16 per round and 128 next time.)
12.26.2012
Wednesday 12.26.12
Warm Up:
- Dynamic Mobility Drills
- Barbell Complex
Strength:
Deadlift (Find new 1RM):
- 45x5
- 135x4
- 225x3
- 315x2
- 405x1
- 495x1
- 520x1- I may have had 10 lbs more but I'll take this recent PR (best in a year) and work up from here.
Weighted Dips (Find new 1RM):
- Body Weight x5
- +25x4
- +50x3
- +75x2
- +100x1
- +110x1
Conditioning:
- Tabata Push Ups: 80 reps (10 reps per round)
- Tabata Sit Ups: 100 reps (12 reps per round, max reps last round)
- Dynamic Mobility Drills
- Barbell Complex
Strength:
Deadlift (Find new 1RM):
- 45x5
- 135x4
- 225x3
- 315x2
- 405x1
- 495x1
- 520x1- I may have had 10 lbs more but I'll take this recent PR (best in a year) and work up from here.
Weighted Dips (Find new 1RM):
- Body Weight x5
- +25x4
- +50x3
- +75x2
- +100x1
- +110x1
Conditioning:
- Tabata Push Ups: 80 reps (10 reps per round)
- Tabata Sit Ups: 100 reps (12 reps per round, max reps last round)
12.25.2012
Monday 12.24.12
Between now and January 1 I will be testing my maxes to start a new training cycle. I'll be testing the following:
- I was in a hurry and did NOT warm up sufficiently. Probably hurt my results a little.
Back Squat 1RM:
- 60x5
- 150x4
- 240x3
- 330x2
- 420x1- I felt I could have gone a little higher with a spotter, but I was alone so I decided to stop here. It was a tough rep.
3-Month Goal: 455
Weighted Pull Ups 1RM:
- Body Weight x5
- +25x4
- +50x3
- +75x1
- +85x1
3-Month Goal: +100
- Back Squat
- Front Squat
- Overhead Squat
- Deadlift
- Power Clean
- Power Snatch
- Shoulder Press
- Bench Press
- Weighted Dip
- Weighted Pull Ups
- Weighted Chin Up
- I was in a hurry and did NOT warm up sufficiently. Probably hurt my results a little.
Back Squat 1RM:
- 60x5
- 150x4
- 240x3
- 330x2
- 420x1- I felt I could have gone a little higher with a spotter, but I was alone so I decided to stop here. It was a tough rep.
3-Month Goal: 455
Weighted Pull Ups 1RM:
- Body Weight x5
- +25x4
- +50x3
- +75x1
- +85x1
3-Month Goal: +100
12.23.2012
Sunday 12.23.12
Warm Up:
- Dynamic Mobility Drills
- Snatch Barbell Complex
Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups: 45x3, 95x3, 135x2, 185x2, 220x0,0,0
- Work Sets: 5x3 @ 175
Bench Press 3x5 (+5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 260x1
- Work Sets: 3x5 @ 225
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Ring Push Ups
- Hang Power Snatch @ 135
Score: No time, just minimal rest.
- Dynamic Mobility Drills
- Snatch Barbell Complex
Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups: 45x3, 95x3, 135x2, 185x2, 220x0,0,0
- Work Sets: 5x3 @ 175
Bench Press 3x5 (+5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 260x1
- Work Sets: 3x5 @ 225
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Ring Push Ups
- Hang Power Snatch @ 135
Score: No time, just minimal rest.
12.21.2012
12.20.2012
Thursday 12.20.12
Today was quite possibly my last workout ever since tomorrow we all die.
Warm Up:
- Dynamic Mobility Drills
Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups: 70x5, 120x4, 160x3, 210x2, 250x1
- Work Sets: 3x5 @ 185
Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets: 3x5 @ +40
Conditioning:
- Tabata Pull Ups: 51 reps
- Tababta Sit Ups: 106 reps
Warm Up:
- Dynamic Mobility Drills
Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups: 70x5, 120x4, 160x3, 210x2, 250x1
- Work Sets: 3x5 @ 185
Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets: 3x5 @ +40
Conditioning:
- Tabata Pull Ups: 51 reps
- Tababta Sit Ups: 106 reps
12.18.2012
Tuesday 12.18.12
I've started a new day shift schedule at work that has me starting at 5:30am and getting done somewhere around 6:00pm, so I'm going to be tinkering with my routine a little and doing some two-a-days doing what I can on my lunch break at the gym at work.
12:00 pm
Conditioning:
- 20:00 run on the treadmill.
6:30 pm
Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with an empty bar
Strength:
Power Clean 5x3 (Same weight as last week):
- Warm Up: 135x3, 185x3, 225x2, 275x2, 315x0- it still eludes me.
- Work Sets: 5x3 @ 270. Finally! I could only get sets of 2 at this weight 10 days ago.
Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk: 115x3/3/3, 155x2/2/2, 205x1/1/1, 245x0/1/1, 295x0/0/1
- Work Sets: 3x5 @ 170- These felt pretty strong today.
Conditioning:
- Tabata Push Ups: 71 total reps. Terrible. Horizontal pressing continues to lag post injury.
12:00 pm
Conditioning:
- 20:00 run on the treadmill.
6:30 pm
Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with an empty bar
Strength:
Power Clean 5x3 (Same weight as last week):
- Warm Up: 135x3, 185x3, 225x2, 275x2, 315x0- it still eludes me.
- Work Sets: 5x3 @ 270. Finally! I could only get sets of 2 at this weight 10 days ago.
Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk: 115x3/3/3, 155x2/2/2, 205x1/1/1, 245x0/1/1, 295x0/0/1
- Work Sets: 3x5 @ 170- These felt pretty strong today.
Conditioning:
- Tabata Push Ups: 71 total reps. Terrible. Horizontal pressing continues to lag post injury.
12.17.2012
Monday 12.17.12
Warm Up:
- The Bear Complex with empty bar
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups: 45x5, 70x4, 160x3, 250x2, 340x1
- Work Sets: 3x5 @ 270
Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +25x4, +45x3, +65x2, +85x0
- Work Sets: +45x 5, 4, 3, 3- Stay here next week
Conditioning:
- Skipped it. Today was my first day of day shift and I worked from 5:30 am until 6:00 pm, so by the time I got to the gym I was exhausted. I gotta figure out a way to get it all in, which is what she said.
- The Bear Complex with empty bar
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups: 45x5, 70x4, 160x3, 250x2, 340x1
- Work Sets: 3x5 @ 270
Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +25x4, +45x3, +65x2, +85x0
- Work Sets: +45x 5, 4, 3, 3- Stay here next week
Conditioning:
- Skipped it. Today was my first day of day shift and I worked from 5:30 am until 6:00 pm, so by the time I got to the gym I was exhausted. I gotta figure out a way to get it all in, which is what she said.
12.15.2012
Friday 12.14.12
Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with empty bar
- Samson Stretch
Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups: 155x5, 245x4, 335x3, 425x2, 515x1
- Work Sets: 465x5- PR!
Weighted Dips 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: 3x5 @ +45 lbs
Conditioning:
On the Minute for 10:00:
- 3 Snatches @ 115
- 5 Burpees
Score: All rounds completed. 115 is a pretty light snatch, but I haven't pull a full snatch in a LONG time, so it was challenging enough.
- Dynamic Mobility Drills
- The Bear Complex with empty bar
- Samson Stretch
Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups: 155x5, 245x4, 335x3, 425x2, 515x1
- Work Sets: 465x5- PR!
Weighted Dips 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +35x3, +50x2, +65x1
- Work Sets: 3x5 @ +45 lbs
Conditioning:
On the Minute for 10:00:
- 3 Snatches @ 115
- 5 Burpees
Score: All rounds completed. 115 is a pretty light snatch, but I haven't pull a full snatch in a LONG time, so it was challenging enough.
12.13.2012
Thursday 12.13.12
Warm Up:
- Dynamic Mobility Drills
- The Bear Complex with empty bar
- Samson Stretch
Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups: 55x5, 145x4, 235x3, 325x2, 415x1
- Work Sets: 3x5 @ 360- PR
Weighted Pull Ups 3x5 (same weight as last week):
- Warm Ups: Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets: 3x5 @ +40 lbs
Conditioning:
For Time:
- 15 Thrusters @ 115
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to bar
Time: 7:33.
- Dynamic Mobility Drills
- The Bear Complex with empty bar
- Samson Stretch
Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups: 55x5, 145x4, 235x3, 325x2, 415x1
- Work Sets: 3x5 @ 360- PR
Weighted Pull Ups 3x5 (same weight as last week):
- Warm Ups: Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets: 3x5 @ +40 lbs
Conditioning:
For Time:
- 15 Thrusters @ 115
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to bar
Time: 7:33.
12.12.2012
12.11.2012
Tuesday 12.11.12
Warm Up:
- Dynamic Mobility Drills
- Good Mornings with Bar
- Snatch Skill Transfer Drills
Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups: 95x5, 135x4, 165x3, 195x2, 220x0- Just missed it.
- Work Sets: 5x3 @ 170
Bench Press 3x5 (+5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 255x1
- Work Sets: 3x5 @ 220
Conditioning:
12:00 AMRAP of:
- 200m Run
- 10 KB Swings @ 88 lbs (Russian)
- 10 Pull Ups
Score: 6 pull ups shy of 5 rounds. My hands feel raped.
- Dynamic Mobility Drills
- Good Mornings with Bar
- Snatch Skill Transfer Drills
Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups: 95x5, 135x4, 165x3, 195x2, 220x0- Just missed it.
- Work Sets: 5x3 @ 170
Bench Press 3x5 (+5 lbs):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 255x1
- Work Sets: 3x5 @ 220
Conditioning:
12:00 AMRAP of:
- 200m Run
- 10 KB Swings @ 88 lbs (Russian)
- 10 Pull Ups
Score: 6 pull ups shy of 5 rounds. My hands feel raped.
12.10.2012
Monday 12.10.12
Warm Up:
- Dynamic Mobility Drills
Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups: 65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets: 3x5 @ 180
Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +40x3, +60x2, +75x1
- Work Sets: +40x 5,4,4,2- Stay at this weight next week
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Handstand Push Ups (one abmat)
- 24" Box Jumps
Score: No time, just tried to complete the reps. HSPU's are rough on my still recovering neck.
- Dynamic Mobility Drills
Strength:
Overhead Squats 3x5 (+5 lbs):
- Warm Ups: 65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets: 3x5 @ 180
Weighted Pull Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +40x3, +60x2, +75x1
- Work Sets: +40x 5,4,4,2- Stay at this weight next week
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- Handstand Push Ups (one abmat)
- 24" Box Jumps
Score: No time, just tried to complete the reps. HSPU's are rough on my still recovering neck.
12.09.2012
12.07.2012
Friday 12.07.12
Warm Up:
- Burgener Warm Up with empty bar
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Power Cleans 5x3 (same weight as last week):
- Warm Ups: 135x5, 185x4, 225x3, 275x2, 315x0,0- I was close so I tried it a second time. Still failed.
- Work Sets: 270x 2,2,2,2,2,1,1,1,1,1- Last week was one double and 13 singles. Today I got 5 doubles and 5 singles at the same weight. Progress, but I want 5x3!
Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk: 105x3/3/3, 155x2/2/2, 205x1/1/1, 245x0/1/1, 295x0/0/0- failed my last jerk.
- Work Sets: 3x5 @ 165
Conditioning:
I started to do it but I had to stop with shoulder and thumb pain (yes, thumbs felt like they were going to fall off after all the hook gripping on my power clean sets). The conditioning contained power snatches, which I did not warm up for at all, just tried to jump into them. My shoulder did not like that.
- Burgener Warm Up with empty bar
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Power Cleans 5x3 (same weight as last week):
- Warm Ups: 135x5, 185x4, 225x3, 275x2, 315x0,0- I was close so I tried it a second time. Still failed.
- Work Sets: 270x 2,2,2,2,2,1,1,1,1,1- Last week was one double and 13 singles. Today I got 5 doubles and 5 singles at the same weight. Progress, but I want 5x3!
Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk: 105x3/3/3, 155x2/2/2, 205x1/1/1, 245x0/1/1, 295x0/0/0- failed my last jerk.
- Work Sets: 3x5 @ 165
Conditioning:
I started to do it but I had to stop with shoulder and thumb pain (yes, thumbs felt like they were going to fall off after all the hook gripping on my power clean sets). The conditioning contained power snatches, which I did not warm up for at all, just tried to jump into them. My shoulder did not like that.
12.06.2012
Thursday 12.06.12
Warm Up:
- Band Shoulder Stretches
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups: 155x5, 205x4, 245x3, 295x2, 335x1
- Work Sets: 3x5 @ 265
Weighted Chin Ups 3x5 (same weight as last week):
- Warm Ups: Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets: 3x5 @ +35 lbs- I didn't get all the reps last week, but I did today. Time to move on!
Conditioning:
SWAT Op Gone Bad:
1:00, :45, :30, and :15 rounds of
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score: 329 reps. 32 reps better than the 297 I started with back in November. I've got six weeks until I test on this and I'm hoping to get over 350.
- Band Shoulder Stretches
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups: 155x5, 205x4, 245x3, 295x2, 335x1
- Work Sets: 3x5 @ 265
Weighted Chin Ups 3x5 (same weight as last week):
- Warm Ups: Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets: 3x5 @ +35 lbs- I didn't get all the reps last week, but I did today. Time to move on!
Conditioning:
SWAT Op Gone Bad:
1:00, :45, :30, and :15 rounds of
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score: 329 reps. 32 reps better than the 297 I started with back in November. I've got six weeks until I test on this and I'm hoping to get over 350.
12.05.2012
Tuesday 12.04.12
Warm Up:
- 400m Run
- Dynamic mobility drills
- Samson stretch
Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups: 150x5, 240x4, 330x3, 420x2, 510x1
- Work Set: 460x5
Weighted Dips 3x5 (+5 lbs):
- Work Sets: Body Weight x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: 3x5 @ +40 lbs
Conditioning:
None. I had to get to work early today and ran out of time.
- 400m Run
- Dynamic mobility drills
- Samson stretch
Strength:
Deadlift 5rm (+5 lbs):
- Warm Ups: 150x5, 240x4, 330x3, 420x2, 510x1
- Work Set: 460x5
Weighted Dips 3x5 (+5 lbs):
- Work Sets: Body Weight x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: 3x5 @ +40 lbs
Conditioning:
None. I had to get to work early today and ran out of time.
12.03.2012
Monday 12.03.12
Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups: 50x5, 140x4, 230x3, 320x2, 410x1
- Work Sets: 3x5 @ 355- This was the highest 5rm I could find recorded so to do it for 3x5 is a PR!
Weighted Pull Ups (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets: 3x5 @ +35 lbs- Very heavy today. Weekend nutrition failure has me feeling a little heavier than normal today. Gotta fix that.
Conditioning:
As Many Rounds as Possible in 10:00 of:
- 5 Push Presses at 115
- 5 Toes to Bar
Score: 11 rounds + 5 push presses and 2 toes to bar. All the push presses were easy but the toes to bar sucked! Most of my rounds were broken up into 4/1 or 3/2. It's been a while since I've done these in a workout.
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Back Squat 3x5 (+5 lbs):
- Warm Ups: 50x5, 140x4, 230x3, 320x2, 410x1
- Work Sets: 3x5 @ 355- This was the highest 5rm I could find recorded so to do it for 3x5 is a PR!
Weighted Pull Ups (+5 lbs):
- Warm Ups: Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets: 3x5 @ +35 lbs- Very heavy today. Weekend nutrition failure has me feeling a little heavier than normal today. Gotta fix that.
Conditioning:
As Many Rounds as Possible in 10:00 of:
- 5 Push Presses at 115
- 5 Toes to Bar
Score: 11 rounds + 5 push presses and 2 toes to bar. All the push presses were easy but the toes to bar sucked! Most of my rounds were broken up into 4/1 or 3/2. It's been a while since I've done these in a workout.
12.01.2012
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