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.

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

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

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.

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

Wednesday 9.25.13

Rest Day.

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.

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.

Sunday 9.22.13

Rest Day.

Saturday 9.21.13

Rest Day.

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.

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.

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.

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

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.

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

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

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

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.

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

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

Sunday 9.08.13

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

Saturday 9.07.13

Rest Day.

Friday 9.06.13

You guessed it.  Still resting.

Thursday 9.05.13

Still resting....

Wednesday 9.04.13

Rest Day #4.

Tuesday 9.03.13

Rest Day #3.

Monday 9.02.13

Rest day #2.

Sunday 9.01.13

Appendicitis.  Damn.  Rest day number 1.