9.30.2013

Monday 9.30.13

Strength:
Back Squat (5/3/1 week of 3's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  287x3, 328x3, 369x5

Weighted Ring Rows:
- +10x 5, 5, 5, 5, 5

Chin Ups (strict, dead hang, chest to bar):
- 7, 6, 5

Conditioning:
8 rounds for max reps of:
- 20 seconds of burpees
- 10 seconds rest
- 20 seconds of wall ball
- 10 seconds rest
Score:  116 total reps.

9.29.2013

Sunday 9.29.13

Strength:
Deadlifts (5/3/1 week of 5's):
- Warm Ups:  185x5, 225x5, 275x3
- Work Sets:  296x5, 341x5, 387x6

Weighted Ring Dips:
- +25x 8, 8, 8, 8, 8, 8- Go up to 30 lbs next week

Skull Crushers:
- 125x 9, 9, 9

Conditioning:
- Off

9.28.2013

Saturday 9.28.13

Strength:
Overhead Squats (5/3/1 week of 5's):
- Warm Ups:  115x5, 145x5, 175x3
- Work Sets:  188x5, 216x5, 245x6 (Rep PR)

Weighted Ring Pull Ups (Chest to rings):
- +10x 4/5, 4/5, 3/5, 3/5, 3/5, 3/5

Barbell Curls:
- 125x 6, 6, 6

Conditioning:
10:00 ascending rep ladder of:
- Power Snatch to a sntach grip behind the neck thruster @ 115
- Box Jumps @ 24"
- Burpee Pull Ups
Score:  I did 5 rounds + 6 reps of the power snatch complex

9.27.2013

Friday 9.27.13

Strength:
Cleans (3x3 @ 70% of 285):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 275x1 (push press and jerk at each weight, jerk only at 275)
- Work Sets:  203x 3, 3, 3- All reps touch and go

Shoulder Press (5/3/1 week of 5's):
- Warm Ups:  75x5, 95x5, 115x3
- Work Sets:  126x5, 146x5, 165x10

Bar Dips:
- +15x 10, 10, 10

Conditioning:
20-15-10-5 reps for time of:
- KB Clean and Push Press @ 70 lbs
- Knees to Elbows
Time:  7:58.  My grip was getting smoked and I was just glad to finish without falling off of the bar.

9.26.2013

Thursday 9.26.13

Strength:
Front Squat (5/3/1 week of 5's):
- Warm Ups:  135x5, 165x5, 200x3
- Work Sets:  217x5, 250x5, 284x6

Weighted Ring Rows:
- +5x 7, 7, 7, 7, 7, 7

Chin Ups (dead hang, strict, chest to bar):
- 6, 5, 5

Conditioning:
1 rep each the first minute, 2 each the second minute, etc until you can't complete the round:
- Russian KB Swings @ 70 lbs
- Box Jumps @ 26 inches
Score:  10 full rounds plus 11 swings and 6 jumps

9.24.2013

Tuesday 9.24.13

Strength:
Snatch (3x3 @ 70% of 235):
- Warm Ups:  45x3/3/3, 95x2/2/2, 135x1/1/1, 185x0/1/1, 225x0
- Work Sets:  150x 3, 3, 3

Bench Press (5/3/1 week of 5's):
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  185x5, 215x5, 245x12- Only got 10 at this weight 3 weeks ago.

Skull Crushers:
- 125x 8, 8, 8

Conditioning:
10:00 of:
- Handstand Push Ups
- Chest to Bar Pull Ups
Score:  18 of each- I did as many HSPU's as I could, then matched that number of pull ups for as many reps as possible in the time frame.  HSPU's are definitely a huge glaring weakness.

9.23.2013

Monday 9.23.13

Strength:
Back Squat (5/3/1 week of 5's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  267x5, 308x5, 349x6- This is the first time squatting heavy since surgery and it I was able to get one more rep than the last time I did this same weight.  Not bad.

Weighted Ring Pull Ups:
- +5x 5, 5, 5, 5, 5, 5- I finally got all sets of 5 with my chest to the rings.  I'll try 10 lbs next time.

Barbell Curls:
- 120x 10, 10, 10- 125 next time.

Conditioning:
3 Rounds for Time of:
- 10 Front Rack Walking Lunges @ 165 lbs
- 50 Double Unders
Time:  6:31

This was my first metcon in three and a half weeks and it showed.  That was harder than it needed to be.

9.20.2013

Friday 9.20.13

Strength:
Overhead Squats (last deload day):
- Warm Ups: 45x5, 75x5, 95x5
- Work Sets:  135x8, 170x8, 205x8

Ring Rows:
- +5x 6, 6, 6, 6, 6, 6

Deadlifts (last deload day):
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  225x8, 275x8, 315x8

Weighted Ring Dips:
- +25x 7, 7, 7, 7, 7, 7

Finisher:
Complete 30 reps each in super-set fashion of:
- Close Grip Chin Ups
- Bar Dips with 25 lbs
I completed these in sets of 10, 8, 6, 4 and 2.  Arms were smoked.

Conditioning:
- Still off.  Back at it on Monday.

9.19.2013

Thursday 9.19.13

Strength:
Power Cleans:
- 105x3, 135x3, 165x3, 195x3, 225x3, 255x3

Shoulder Press:
- Warm Ups:  75x5, 95x5, 115x5
- Work Sets:  135x8, 155x8, 175x8

Hang Power Cleans:
- 225x 3, 3, 3

KB Overhead Extensions:
- 44x 9, 9, 9 (left, then right)

Conditioning:
- Still off.


9.18.2013

Wednesday 9.18.13

Strength:
Front Squat (deload/ recovery):
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  185x8, 205x8, 225x8

Weighted Ring Pull Ups:
- +5 x 5, 4/5, 4/5, 4/5, 4/5, 4/5 (25 reps chest to rings/ 30 reps total)

KB Curls:
- 53x 5, 5, 5- 53 is a big jump up from 44.

Conditioning:
- Still off.

9.17.2013

Tuesday 9.17.13

Strength:
Power Snatch:
- 45x3, 75x3, 105x3, 135x3, 165x3, 195x2

Bench Press:
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  215x8, 235x8, 255x10

Hang Muscle Snatch:
- 115x 5, 5, 5

Skull Crushers:
- 120x 10, 10, 10

Conditioning:
- Still Off

9.16.2013

Monday 9.16.13

Strength:
Back Squats (reload/recovery):
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  185x8, 225x8, 275x8

Ring Rows:
- 8, 8, 8, 8, 8, 8 (all unweighted)

Bulgarian Split Squats:
- 9, 9, 9 (holding 10 lbs dumbbells)

Barbell Curls:
- 120x 9, 9, 9

Conditioning:
- Still Off

Sunday 9.15.13

Rest and football.  And WWE.

9.14.2013

Saturday 9.14.13

Strength:
Deadlift (de-load week):
- Warm Ups:  45x10, 95x9, 135x8
- Work Sets: 185x8, 225x8, 275x8

Weighted Ring Dips:
- +25x 6, 6, 6, 6, 6, 6

Bar Dips:
- +10x 10, 10, 10

Good Mornings:
- 185x 5, 5, 5

Conditioning:
- Still Off

9.13.2013

Friday 9.13.13

Strength:
Overhead Squat 8, 8, 8:
- Warm Ups:  45x5, 75x5, 95x5
- Work Sets:  115x8, 145x8, 175x8- Bottom of the squat is causing less pain now but still backing way off for another week.

Ring Pull Ups (chest to rings):
- +5x 5, 5, 4/5, 3/5, 3/5, 3/5- The last 4 sets the first number is how many times I got my chest to the rings, the second number is total pull ups for the set.

Snatch Push Press (behind the neck):
- 175x 5, 5, 5

Barbell Curls:
- 120x 8, 8, 8

Conditioning:
- Still off

9.12.2013

Thursday 9.12.13

Strength:
Shoulder Press 3x8:
- Warm Ups:  75x5, 95x5, 115x5
- 125x8, 145x8, 165x8

Hang Power Cleans (Work up to a heavy single with no pain):
- 45x10, 75x9, 105x8, 135x7, 165x6, 195x5, 225x4, 245x3, 265x2, 285x1

KB Overhead Tricep Extensions:
- 44x 8, 8, 8

Finisher:
3 Supersets with no rest of:
- 10 Push Ups
- 10 Barbell Shrugs @ 225

Conditioning:
- Off

9.11.2013

Wednesday 9.11.13

Strength:
Front Squat 3x8:
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  170x8, 185x8, 200x8- Really light weight focusing on not hurting

Ring Pull Ups (chest to rings):
- 5, 5, 5, 5, 5, 5- I want to focus on getting a muscle up so I'll be hitting a lot of my pull ups on rings for a little bit.

KB Curls:
- 44x 10, 10, 10

Conditioning:
- Off

Squatting movements cause pain so it's going to be a little bit before I can load those up heavy again.

9.10.2013

Tuesday 9.10.13

Strength:
Bench Press 3x8:
- Warm Ups:  95x5, 135x5, 185x5
- Work Sets:  205x8, 225x8, 245x11 (I got 10 last week)

Skull Crushers:
- 120x 9, 9, 9

Muscle Snatch from the High Hang:
- 45x10, 65x9, 85x8, 105x7

Bench Press and Skull Crushers didn't hurt my abdomen at all, so I pushed it a little.  I was supposed to snatch today, but the starting position and the receiving position both hurt abdomen from my surgery, so I just just did some snatch assistance work while figuring out what kind of weight I could handle without pain.  I think I can up the weight a little next time.

Conditioning:
- Off

9.09.2013

Monday 9.09.13

Getting back into the gym (probably against doctor's orders) just to move around a bit.  I'm getting sick of sitting around all day.  I'm probably going to keep it light and high rep for a cycle or two.

Strength:
Back Squat 3x8:
- Warm Ups:  45x5, 95x5, 135x5
- Work Sets:  165x8, 205x8, 245x8

Ring Rows:
- 7, 7, 7, 7, 7, 7 (all unweighted)

Barbell Curls:
- 115x 10, 10, 10

Conditioning:
- Off

9.08.2013

Sunday 9.08.13

Rest, football, and food.  Gotta carb up for the coming week of not working out.  Stupid appendix.

9.06.2013

Friday 9.06.13

You guessed it.  Still resting.

9.02.2013