Monday 11/3
Press 155x3, 175x3, 200x2
CGBP 205x8, 240x8, 275x6
Chins 25lbs x9x3
Wednesday 11/5
DL 340x3, 390x3, 440x3 then x1
KB swings: 3 sets of 20
Saturday 11/8
Bench 225x3, 265x3, 290x5
BBB Bench 245x10x3
Sunday 11/9
Squat 265x3, 300x3, 335x5
Week of 10/16 5+
Saturday 10/16
Press 145x5, 165x5, 190x3. WTF
CGBP 170, 205, 240 for 10
Chins: 25lbs x10x3
Sunday 10/17
DL 320x5, 365x5, 415x6
Neck 25lbs x20x3
Ab wheel 25lbs x10x2
Field sprints
Tuesday 10/21
Bench ?
Wed 10/22
Squat 245x5, 280x5, 315x6
Neck 25lbs x25x3
Hill sprints
Press 145x5, 165x5, 190x3. WTF
CGBP 170, 205, 240 for 10
Chins: 25lbs x10x3
Sunday 10/17
DL 320x5, 365x5, 415x6
Neck 25lbs x20x3
Ab wheel 25lbs x10x2
Field sprints
Tuesday 10/21
Bench ?
Wed 10/22
Squat 245x5, 280x5, 315x6
Neck 25lbs x25x3
Hill sprints
Week of 10/13 Deload week
Tuesday 10/14
Press: 95, 115, 135 for 5
CGBP: 135, 170, 205 for 5
Deadlift: 225, 285, 335 for 5
Neck harness: 15lbs x30x3
Press: 95, 115, 135 for 5
CGBP: 135, 170, 205 for 5
Deadlift: 225, 285, 335 for 5
Neck harness: 15lbs x30x3
Week of 10/6 1+ Week
Monday 10/6
Press 165x5, 185x3, 205x2
CGBP: 225x5, 255x5, 285x5
Chins: 25lbs x10x3
Tuesday 10/7
Deadlift: 420x3, 475x2, 530xF
Neck harness: 15lbs x20x3
Hill sprints: ~60yd up Genesee. 12 sprints, walk down, go again immediately.
Friday 10/10
Bench: 270x5, 315x2, 345xF
BBB bench: 245x10x4. Only got 9 on set 5
Squat: Felt like crap so just did 315x5x3
Sunday 10/12
G-20-40-40-20-G sideline to sideline, walk 20 yards after each, walk back to other goal line after set. 3 times
Tackling sled 4, 4
Press 165x5, 185x3, 205x2
CGBP: 225x5, 255x5, 285x5
Chins: 25lbs x10x3
Tuesday 10/7
Deadlift: 420x3, 475x2, 530xF
Neck harness: 15lbs x20x3
Hill sprints: ~60yd up Genesee. 12 sprints, walk down, go again immediately.
Friday 10/10
Bench: 270x5, 315x2, 345xF
BBB bench: 245x10x4. Only got 9 on set 5
Squat: Felt like crap so just did 315x5x3
Sunday 10/12
G-20-40-40-20-G sideline to sideline, walk 20 yards after each, walk back to other goal line after set. 3 times
Tackling sled 4, 4
Week of 9/22 3+ Week (extended)
9/23
Press: 155x3, 170x3, 195x3
CGBP: 205x8, 235x8, 270x6
Chins: 25lbs x9x3
9/24
DL: 390x3, 445x3, 500x1 (F2)
Neck harness: 10lbs x25x3
9/30
Bench: 255x3, 390x3, 325x1 (no spotter)
BBB bench: 235x10x5
Chins: 25lbs x9x2
10/2
Squat: 315x3, 355x3, 365x2. Shit day.
Neck harness: 10lbs x30x4
Hill sprints: ~50yd up, walk down, go again immediately. 10 sprints at ~90%.
10/4
Hill sprints: 50yds up, walk down, go again immediately. 16 sprints at ~90%, with an extra up/down walk after #8
Press: 155x3, 170x3, 195x3
CGBP: 205x8, 235x8, 270x6
Chins: 25lbs x9x3
9/24
DL: 390x3, 445x3, 500x1 (F2)
Neck harness: 10lbs x25x3
9/30
Bench: 255x3, 390x3, 325x1 (no spotter)
BBB bench: 235x10x5
Chins: 25lbs x9x2
10/2
Squat: 315x3, 355x3, 365x2. Shit day.
Neck harness: 10lbs x30x4
Hill sprints: ~50yd up, walk down, go again immediately. 10 sprints at ~90%.
10/4
Hill sprints: 50yds up, walk down, go again immediately. 16 sprints at ~90%, with an extra up/down walk after #8
Week of 9/15 5+ Week
9/14
Press: 140x5, 165x5, 185x5
CGBP: 170, 205, 235 for 10
Chins: 25lbs x9x3
9/15
DL: 365x5, 415x3, 475x4 (F5)
Ab wheel: 15, then 25lbs x10
9/17
Bench: 235x5, 270x5, 310x3. No spotter, didn't want to fail on 4
BBB bench: 225x10x5
Squat: 290x5, 330x3, 375x3. Shit day
Neck harness: 10lbs x20x3
Week of 9/8 Deload
9/12
Press: 95, 105, 135x5
CGBP: 135, 165, 205x5
DL: 225, 275, 335x5
Chins: 25lbs x8x3
KB ladders (2pd): 10-20-30 two rounds, ~5:15
Skipped day 2
Week of 9/1 1+ Week
9/1
Press: 160x5, 185x3, 200x3
CGBP: 215, 250, 285x5
Chins: 11, then 25x8x2
9/2
DL: 410x5, 465x3, 525x1
Ab wheel: 25lbs x12x3
KB ladders (2pd): 10-20-30 two rounds, ~6 minutes
9/6
Bench: 270x5, 315x2, 340x1
BBB bench: 235x10x5
Squat: 325x3, 370x3, 410x1
Press: 160x5, 185x3, 200x3
CGBP: 215, 250, 285x5
Chins: 11, then 25x8x2
9/2
DL: 410x5, 465x3, 525x1
Ab wheel: 25lbs x12x3
KB ladders (2pd): 10-20-30 two rounds, ~6 minutes
9/6
Bench: 270x5, 315x2, 340x1
BBB bench: 235x10x5
Squat: 325x3, 370x3, 410x1
Week of 8/25 3+ Week
Monday 8/25
Press: 155x3, 170x3, 190x4
CGBP: 205x8, 235x8, 265x6
Chins 10, 10, 10
Tuesday 8/26
Deadlift 385x3, 440x3, 495x3
Ab wheel: 25lbs x10, x10, x10
KB swing ladders: 10, 15, 25 x2
Friday 8/29
Bench 250x3, 285x3, 320x3
BBB bench: 225x10x5
Squat: 315x3, 345x3, 390x3
Press: 155x3, 170x3, 190x4
CGBP: 205x8, 235x8, 265x6
Chins 10, 10, 10
Tuesday 8/26
Deadlift 385x3, 440x3, 495x3
Ab wheel: 25lbs x10, x10, x10
KB swing ladders: 10, 15, 25 x2
Friday 8/29
Bench 250x3, 285x3, 320x3
BBB bench: 225x10x5
Squat: 315x3, 345x3, 390x3
Week of 8/18 5+ Week
Monday 8/18
Press: 140x5, 160x5, 180x6
CGBP: 165, 205, 235 for 10
Tuesday 8/19
Deadlift: 355x5, 410x5, 465x5
Ab wheel: 35lbs x8, x9, x9
KB swing ladders: 10, 15, 25 x2
Friday 8/22
Bench: 235x5, 270x5, 305x4. No spotter so didn't push it.
BBB bench: 215x10x5
Squat: 280x5, 325x5, 370x5
Press: 140x5, 160x5, 180x6
CGBP: 165, 205, 235 for 10
Tuesday 8/19
Deadlift: 355x5, 410x5, 465x5
Ab wheel: 35lbs x8, x9, x9
KB swing ladders: 10, 15, 25 x2
Friday 8/22
Bench: 235x5, 270x5, 305x4. No spotter so didn't push it.
BBB bench: 215x10x5
Squat: 280x5, 325x5, 370x5
Week of 8/11 Deload Week
Wednesday 8/13
Press: 95, 105, 125 for 5
CGBP: 135, 165, 195 for 5
Deadlift: 215, 275, 325 for 5
T2B: 8, 8
Saturday 8/16
Bench 155, 175, 215 for 5
Squat: 175, 215, 255 for 5
Press: 95, 105, 125 for 5
CGBP: 135, 165, 195 for 5
Deadlift: 215, 275, 325 for 5
T2B: 8, 8
Saturday 8/16
Bench 155, 175, 215 for 5
Squat: 175, 215, 255 for 5
Week of 8/4 1+ Week
Wednesday 8/6
Press: 155x5, 170x3, 195x3
CGBP: 215, 245, 280 for 5
Chins: 10, 10, 10
Barbell curls: 95lbs x9, x8
Thursday 8/7
Deadlift: 405x3, 455x3, 510x1 (PR)
Ab wheel: 25lbs x15, 50lbs x9x2
Saturday 8/9
Bench: 265x5, 300x3, 335x1 (F2)
BBB bench: 215x10x5
Sunday 8/10
Squat: 315x3, 365x3, 400x1
Ab wheel: 55lbs x8, EROM for 10
Press: 155x5, 170x3, 195x3
CGBP: 215, 245, 280 for 5
Chins: 10, 10, 10
Barbell curls: 95lbs x9, x8
Thursday 8/7
Deadlift: 405x3, 455x3, 510x1 (PR)
Ab wheel: 25lbs x15, 50lbs x9x2
Saturday 8/9
Bench: 265x5, 300x3, 335x1 (F2)
BBB bench: 215x10x5
Sunday 8/10
Squat: 315x3, 365x3, 400x1
Ab wheel: 55lbs x8, EROM for 10
Week of 7/28 3+ Week
Wednesday 7/30
Press: 145x3, 165x3, 185x4
CGBP: 195x8, 230x8, 260x6
Chins: 10, 10, 10
Thursday 7/31
Deadlift: 375x3, 430x3, 485x3
T2B: 8, 8
2pd KB swings: 20, 10 breaths x3
Sunday 8/3
Bench: 245x3, 280x3, 315x3
BBB Bench: 210x10x5
Squat: 295x3, 340x3, 380x3
Press: 145x3, 165x3, 185x4
CGBP: 195x8, 230x8, 260x6
Chins: 10, 10, 10
Thursday 7/31
Deadlift: 375x3, 430x3, 485x3
T2B: 8, 8
2pd KB swings: 20, 10 breaths x3
Sunday 8/3
Bench: 245x3, 280x3, 315x3
BBB Bench: 210x10x5
Squat: 295x3, 340x3, 380x3
Week of 7/21 5+ Week
Monday 7/21
Reset on press: 135x5, 155x5, 175x7
CGBP: 165, 205, 230 for 10
Chins 10, 10
Thursday 7/24
Deadlift 355x5, 405x3, 455x5
Strict toes to bar: 6, 6
Saturday 7/26
Bench: 230x5, 265x5, 300x5
BBB bench: 205 for 3 sets of 10, then failed on rep 10 of 4th set. Ran out of gas
Sunday 7/27
Squat: 275x5, 315x5, 360x3. Feeling about 80% today
Toes to bar: 6, 7
Barbell curls: 95lbs x8, x8
Reset on press: 135x5, 155x5, 175x7
CGBP: 165, 205, 230 for 10
Chins 10, 10
Thursday 7/24
Deadlift 355x5, 405x3, 455x5
Strict toes to bar: 6, 6
Saturday 7/26
Bench: 230x5, 265x5, 300x5
BBB bench: 205 for 3 sets of 10, then failed on rep 10 of 4th set. Ran out of gas
Sunday 7/27
Squat: 275x5, 315x5, 360x3. Feeling about 80% today
Toes to bar: 6, 7
Barbell curls: 95lbs x8, x8
Week of 7/14 Deload
Friday 7/18--Finally back from hospital
Press: 95, 125, 145 all for 5
Squat: 170, 215, 255 all for 5
Bench: 145, 185, 205 all for 5
Deadlift: 205, 265 for 5
Press: 95, 125, 145 all for 5
Squat: 170, 215, 255 all for 5
Bench: 145, 185, 205 all for 5
Deadlift: 205, 265 for 5
Week of 7/7/14 1+
Monday 7/7
Press: 180x5, 205x2, 225F
CGBP: 205x5, 240x5, 275x5
Chins: 10, 10, 12
Tuesday 7/8
Deadlift 405x3, 450x3, 500x1. Then failed at 525
KB swings with 2pd. 15 left hand, 5 breaths, 15 right hand, 5 breaths. Repeat once.
Rest of week postponed due to baby
Press: 180x5, 205x2, 225F
CGBP: 205x5, 240x5, 275x5
Chins: 10, 10, 12
Tuesday 7/8
Deadlift 405x3, 450x3, 500x1. Then failed at 525
KB swings with 2pd. 15 left hand, 5 breaths, 15 right hand, 5 breaths. Repeat once.
Rest of week postponed due to baby
Week of 6/30/14 3+
Monday 6/30
Press:
Tuesday 7/1
Deadlift: 370x3, 420x3, 475x3
Front squat: 285x3x3
Ab wheel: 45lbs x9, x9
Friday 7/4
Bench: 245x3, 280x3, 315x3
BBB Bench: 205x10x5
Squat: 295x3, 340x3, 380x4
2pd KB swings: 20 swings, 10 deep breaths, x3
Press:
Tuesday 7/1
Deadlift: 370x3, 420x3, 475x3
Front squat: 285x3x3
Ab wheel: 45lbs x9, x9
Friday 7/4
Bench: 245x3, 280x3, 315x3
BBB Bench: 205x10x5
Squat: 295x3, 340x3, 380x4
2pd KB swings: 20 swings, 10 deep breaths, x3
Week of June 23-28 5+ Week
Monday 6/23
Press: 155x5, 170x5, 200x3
CGBP: 160, 195, 225 for 10
Chins: 10, 10, 10
Tuesday 6/24
Deadlift: 345x5, 395x5, 450x5. EZ.
Front squat: 280x3x3
Ab wheel: 45lbs x8, x8
Thursday 6/26
Bench: 230x5, 265x5, 300x5
BBB bench: 195x10x5
Saturday 6/28
Squat: 275x5, 315x5, 360x5
RDL: 205, 245, 280 for 10
Ab wheel: 45lbs x9, x8
Press: 155x5, 170x5, 200x3
CGBP: 160, 195, 225 for 10
Chins: 10, 10, 10
Tuesday 6/24
Deadlift: 345x5, 395x5, 450x5. EZ.
Front squat: 280x3x3
Ab wheel: 45lbs x8, x8
Thursday 6/26
Bench: 230x5, 265x5, 300x5
BBB bench: 195x10x5
Saturday 6/28
Squat: 275x5, 315x5, 360x5
RDL: 205, 245, 280 for 10
Ab wheel: 45lbs x9, x8
Week of 6/16/2014 Deload
6/17
Press: 95, 115, 140 for 5
CGBP: 135, 160, 190 for 5
Deadlift: 210, 260, 310 for 5
Front squat: 155, 165, 175 for 5
6/19
Squat: 165, 205, 250 for 5
RDL: 155, 195, 230 for 5
Bench: 135, 155, 185 for 5
Press: 95, 115, 140 for 5
CGBP: 135, 160, 190 for 5
Deadlift: 210, 260, 310 for 5
Front squat: 155, 165, 175 for 5
6/19
Squat: 165, 205, 250 for 5
RDL: 155, 195, 230 for 5
Bench: 135, 155, 185 for 5
Week of June 9-14, 2014 1+ Week
Monday 6/9
Press 170x5, 200x3, 220x1
CGBP 205, 245, 270 all for 5
Tuesday 6/10
Deadlift 390x3, 440x3, 490x1; then 500x2
Thursday 6/12
Bench 265x5, 295x3, 330x1
BBB bench with fat grips 210x10x5
Saturday 6/14
Squat: 315x3, 350x3, 390x1; then 400x1 and 410x1
RDL: 265x4, 290x5, 330x5
Ab wheel: 35lbs x10, x10, x8
Press 170x5, 200x3, 220x1
CGBP 205, 245, 270 all for 5
Tuesday 6/10
Deadlift 390x3, 440x3, 490x1; then 500x2
Thursday 6/12
Bench 265x5, 295x3, 330x1
BBB bench with fat grips 210x10x5
Saturday 6/14
Squat: 315x3, 350x3, 390x1; then 400x1 and 410x1
RDL: 265x4, 290x5, 330x5
Ab wheel: 35lbs x10, x10, x8
Week of June 2, 2014 -- 3+ Week
June 2
Press: 165x3, 185x3, 210x2.
CGBP: 190x8, 225x8, 255x7
Fat grip chins 7, 8, 8
June 3
Deadlift: 365x3, 415x3, 465x3. EZ
Front squat: 280x3x3
Ab wheel: 35lbs x8, x8
Press: 165x3, 185x3, 210x2.
CGBP: 190x8, 225x8, 255x7
Fat grip chins 7, 8, 8
June 3
Deadlift: 365x3, 415x3, 465x3. EZ
Front squat: 280x3x3
Ab wheel: 35lbs x8, x8
Week of May 26, 2014 -- 5+ Week
May 26
Press: 150x5, 170x5, 200x3. Ugh.
CGBP: 160, 190, 225 x10
May 27
Deadlift: 335x5, 390x3, 440x6
Front squat: 275x3x3
Ab wheel: 25lbs x10, 35lbs x8x2
May 29
Bench: 225x5, 265x5, 295x5. No spotter
BBB bench with fat grips: 190x10x5
Fat grip chins: 6, 6, 7
May 31
Squat: 270x5, 315x3, 350x5. Didn't push
RDL: 190, 230, 270 x10
Press: 150x5, 170x5, 200x3. Ugh.
CGBP: 160, 190, 225 x10
May 27
Deadlift: 335x5, 390x3, 440x6
Front squat: 275x3x3
Ab wheel: 25lbs x10, 35lbs x8x2
May 29
Bench: 225x5, 265x5, 295x5. No spotter
BBB bench with fat grips: 190x10x5
Fat grip chins: 6, 6, 7
May 31
Squat: 270x5, 315x3, 350x5. Didn't push
RDL: 190, 230, 270 x10
Week of May 19, 2014 -- Deload
5/20
Press: 95, 115, 135 x5
CGBP: 135, 155, 185 x5
Deadlift: 205, 255, 305 x5
Front squat: 205x3x3
5/22
Bench: 155, 175, 205 x5
Squat: 165, 205, 245 x5
RDL: 155, 205, 255 x5
Chins 10, 10, 10
Press: 95, 115, 135 x5
CGBP: 135, 155, 185 x5
Deadlift: 205, 255, 305 x5
Front squat: 205x3x3
5/22
Bench: 155, 175, 205 x5
Squat: 165, 205, 245 x5
RDL: 155, 205, 255 x5
Chins 10, 10, 10
5/13 thru 5/17 1+ Week
Tuesday 5/13
Press: 170x5, 195x3, 215x1
CGBP: 205x5, 230x5, 265x5
Chins: 10, 10, 10
Wednesday 5/14
Deadlift: 380 x5, 430x3, 480x2
Front squat: 275x3x3
Ab wheel: 25lbs x9, x9
Saturday 5/17
Bench: 255x5, 290x3, 325x2
BBB Bench: 205x10x5
Squat: 300x3, 340x3, 380x3
5/4 through 5/9 3+ Week
Sunday 5/4
Press: 160x3, 180x3, 205x1. Reset time
CGBP: 185x8, 215x8, 245x9
Monday 5/5
Deadlift: 355x3, 405x3, 455x4
Front squat: 270x3x3
Ab wheel: 14, then 12 with 10lbs, then 10 with 25lbs
Thursday 5/8
Bench 245x3, 275x3, 310x3
BBB Bench 195x10x5
Squat: 280x3, 320x3, 360x3
Ab wheel 25lbs x8, x8
Press: 160x3, 180x3, 205x1. Reset time
CGBP: 185x8, 215x8, 245x9
Monday 5/5
Deadlift: 355x3, 405x3, 455x4
Front squat: 270x3x3
Ab wheel: 14, then 12 with 10lbs, then 10 with 25lbs
Thursday 5/8
Bench 245x3, 275x3, 310x3
BBB Bench 195x10x5
Squat: 280x3, 320x3, 360x3
Ab wheel 25lbs x8, x8
4/28 through 5/2 5+ Week
Monday 4/28
Press: 150x5, 170x5, 195x2. Dunno WTF is happening here
CGBP: 155x10, 185x10, 215x14
Chins: 10, 10, 10
Tuesday 4/29
Deadlift: 335x5, 375x5, 430x5
Front squat: 265x3x3
Ab wheel: 10, 10
Thursday 5/1
Bench: 225x5, 255x5, 290x6
BBB bench: 185x10x5
KB rows 2pd x20x2
Friday 5/2
Squat: 265x5, 300x5, 340x5
RDL: 190, 225, 265 all for 10
Ab wheel: 12, 12
Press: 150x5, 170x5, 195x2. Dunno WTF is happening here
CGBP: 155x10, 185x10, 215x14
Chins: 10, 10, 10
Tuesday 4/29
Deadlift: 335x5, 375x5, 430x5
Front squat: 265x3x3
Ab wheel: 10, 10
Thursday 5/1
Bench: 225x5, 255x5, 290x6
BBB bench: 185x10x5
KB rows 2pd x20x2
Friday 5/2
Squat: 265x5, 300x5, 340x5
RDL: 190, 225, 265 all for 10
Ab wheel: 12, 12
4/24/2013 Deload Week
Press: 95, 115, 135 for 5
CGBP: 135, 155, 185 for 5
Deadlift: 205, 255, 305 for 5
Front squat: 115, 145, 165 for 5
CGBP: 135, 155, 185 for 5
Deadlift: 205, 255, 305 for 5
Front squat: 115, 145, 165 for 5
4/10/2014 3+ Week Bench and Squat
Bench: 235x3, 275x3, 305x3
BBB Bench: 185x10x3
Squat: 275x3, 315x3, 350x3. No belt or shoes
BBB Bench: 185x10x3
Squat: 275x3, 315x3, 350x3. No belt or shoes
4/7/2014 3+ Week Deadlifts
Deadlift: 355x3, 405x3, 450x4. Really need to stop eating 2 hrs before deadlifts.
Front squats: 260x3x3
4/5/2014 Conditioning
Sideline to sideline sprints
Sets of 6, 5, 4, 3, 2, and 2 sprints. Rest 10yd walk between sprints and walk back to start between sets
Sets of 6, 5, 4, 3, 2, and 2 sprints. Rest 10yd walk between sprints and walk back to start between sets
4/4/2014 5+ Week Bench and Squat
Bench: 225x5, 255x5, 285x6
BBB bench with fat grips: 175x10x5
Squat: 255x5, 295x5, 335x6
Neck harness: 35lbs x20x5
BBB bench with fat grips: 175x10x5
Squat: 255x5, 295x5, 335x6
Neck harness: 35lbs x20x5
4/1/2014 5+ Week Deadlifts
Deadlift: 325x5, 375x5, 425x6. Didn't feel like pushing it
Front squat: 255x3x3, pretty easy
Tabata KB swings with 2pd: 11 for all 8 rounds
Front squat: 255x3x3, pretty easy
Tabata KB swings with 2pd: 11 for all 8 rounds
3/31/2014 5+ Week Press
Press: 145x5, 165x5, 190x4. Not sure why I've failed on 5+ last two weeks
CGBP: 155, 185, 210 all for 10
FM chins: 10, 10, 10
CGBP: 155, 185, 210 all for 10
FM chins: 10, 10, 10
3/26, 3/28, and 3/29 Deload Week
Saturday 3/29
53yd sprints: 3 sets of 6, rest ~10s between sprints and ~1 min between sets. Then hit the sled for a bit
Friday 3/28
Squat: 155x5, 205x5, 230x5
RDL: 155x5, 185x5, 215x5
Bench: 135x5, 165x5, 205x5
Neck harness: 35lbs x20x4
Ball chins: 5, 4, 5
Wednesday 3/26
No press--shoulder pain
CGBP: 115, 155, 175 for 8
Deadlift: 205, 245, 295 for 5
Front squat: 135, 160, 190 for 5
53yd sprints: 3 sets of 6, rest ~10s between sprints and ~1 min between sets. Then hit the sled for a bit
Friday 3/28
Squat: 155x5, 205x5, 230x5
RDL: 155x5, 185x5, 215x5
Bench: 135x5, 165x5, 205x5
Neck harness: 35lbs x20x4
Ball chins: 5, 4, 5
Wednesday 3/26
No press--shoulder pain
CGBP: 115, 155, 175 for 8
Deadlift: 205, 245, 295 for 5
Front squat: 135, 160, 190 for 5
3/23/2014 1+ Bench and Squat
Bench: 250x5, 285x3, 315x2
Squat: 285x5, 325x3, 365x2
Neck harness: 35lbs x20x5
50m sprint repeats--3 sets of 5, rest 10s between each sprint and ~1 minute between each set
Squat: 285x5, 325x3, 365x2
Neck harness: 35lbs x20x5
50m sprint repeats--3 sets of 5, rest 10s between each sprint and ~1 minute between each set
3/20/2014 1+ Deadlifts
Deadlift: 365x5, 415x3, 465x2. Still feeling like throwing up after last few days
Front squat: 205x5, 235x5, 270x3. Started losing front rack
Hill sprints on grass: ~50m up, walk back down. 10 times.
Front squat: 205x5, 235x5, 270x3. Started losing front rack
Hill sprints on grass: ~50m up, walk back down. 10 times.
3/19/2014 1+ Press
Press: 165x5, 185x3, 205x1. Woozy and weak after food poisoning so all in all, not bad
CGBP: 190x5, 215x5, 245x7. Felt good so added a few reps on final set
CGBP: 190x5, 215x5, 245x7. Felt good so added a few reps on final set
3/13/2014 3+ Week Bench
Bench: 245x3, 265x3, 300x3. No spotter
BBB bench with fat grips: 185x10x5
Neck harness: 35lbs x20x5
BBB bench with fat grips: 185x10x5
Neck harness: 35lbs x20x5
3/10 and 3/11 -- 3+ Week
Tuesday 3/11/2014
Deadlift: 340x3, 390x3, 440x4. Almost puked from eating an hour before lifting
Front squat: 190x8, 220x8, 255x6
Sandbag sprints: 5x20m with ~70lbs, walk back recovery
Monday 3/10/2014
Press: 155x3, 175x3, 195x3
CGBP: 175, 205, 220 all for 8
Barbell rows: 205x8x3
Deadlift: 340x3, 390x3, 440x4. Almost puked from eating an hour before lifting
Front squat: 190x8, 220x8, 255x6
Sandbag sprints: 5x20m with ~70lbs, walk back recovery
Monday 3/10/2014
Press: 155x3, 175x3, 195x3
CGBP: 175, 205, 220 all for 8
Barbell rows: 205x8x3
Thursday 3/6 and Friday 3/7 5+ Week
Friday 3/7
Squat: 250x5, 285x5, 325x7
RDL: 185, 215, 250 for 10
KB swings: 25-20-15-10-5-10 with 2pd, rest for 5 breaths after each set.
Thursday 3/6
Bench: 215x5, 250x5, 285x5
BBB bench with fat grips: 175x10x5
Barbell rows: 175x8x5
Neck harness: 25lbs x30x5
Squat: 250x5, 285x5, 325x7
RDL: 185, 215, 250 for 10
KB swings: 25-20-15-10-5-10 with 2pd, rest for 5 breaths after each set.
Thursday 3/6
Bench: 215x5, 250x5, 285x5
BBB bench with fat grips: 175x10x5
Barbell rows: 175x8x5
Neck harness: 25lbs x30x5
3/3 and 3/4 -- 5s Week
3/4/2014
Deadlift: 320x5, 365x5, 415x7
Front squat: 160, 190, 220 for 10
175m hill sprints: 4 times, walk down after each
3/3/2014
Press: 140x5, 165x5, 185x4. Not sure what happened here
CGBP: 145, 170, 205 for 10
Supersetted with barbell rows: 145, 170, 205 for 10
Deadlift: 320x5, 365x5, 415x7
Front squat: 160, 190, 220 for 10
175m hill sprints: 4 times, walk down after each
3/3/2014
Press: 140x5, 165x5, 185x4. Not sure what happened here
CGBP: 145, 170, 205 for 10
Supersetted with barbell rows: 145, 170, 205 for 10
2/25 and 3/1 -- Deload Week
3/1/2014
Squat: 155, 185, 225 for 5
RDL: 155, 175, 215 for 5
2pd KB swings: 25-20-15-10-5 with 5 breaths in between
2/25/2014
Deadlift: 190, 245, 275 for 5
Front squat: 135, 155, 185 for 5
50m hill sprints: 12 with walk down after each
Squat: 155, 185, 225 for 5
RDL: 155, 175, 215 for 5
2pd KB swings: 25-20-15-10-5 with 5 breaths in between
2/25/2014
Deadlift: 190, 245, 275 for 5
Front squat: 135, 155, 185 for 5
50m hill sprints: 12 with walk down after each
2/22 1+ Week
Bench: 245x5, 280x3, 310x3. No spotter
BBB bench: 5x10 at 175lbs with fat grips
Neck harness: 5x30 at 25lbs
Squat: 280x5, 315x3, 355x4
BBB bench: 5x10 at 175lbs with fat grips
Neck harness: 5x30 at 25lbs
Squat: 280x5, 315x3, 355x4
2/18 1+ Week
Deadlift 360x5, 405x3, 455x4
Front squat 205x5, 230x5, 260x5
Hill sprints: 12 x55m, walk down after each
Front squat 205x5, 230x5, 260x5
Hill sprints: 12 x55m, walk down after each
2/17 1s Week
Press: 160x5, 185x3, 200x3
CGBP: 185x5, 210x5, 240x5. With fat grips
Barbell rows: 185 x10, x10, x10
Final press set
CGBP: 185x5, 210x5, 240x5. With fat grips
Barbell rows: 185 x10, x10, x10
Final press set
2/7 thru 2/11 5s and 3s Weeks
Friday 2/14/2014
Bench: 230x3, 260x3, 295x4
BBB bench: 5x10 at 170lbs
Squat: 260x3, 300x3, 335x5
Tuesday 2/11/2014
Deadlift: 335x3, 380x3, 430x4. Took it easy.
Then 10x55m hill sprints, walk down
Monday 2/10/2014
Press: 150x3, 170x3, 190x4
CGBP: 170x8, 205x8, 225x8
Barbell rows: 135 x12, x12, x16
Ball chins: 6, 5
Friday 2/7/2014 (5s)
Bench: 215x5, 245x5, 280x6. No spotter.
BBB bench: 5x10 at 165 with fat grips
Squat: 245x5, 280x5, 315x6
Neck harness: 25lbs x25x5
Bench: 230x3, 260x3, 295x4
BBB bench: 5x10 at 170lbs
Squat: 260x3, 300x3, 335x5
Tuesday 2/11/2014
Deadlift: 335x3, 380x3, 430x4. Took it easy.
Then 10x55m hill sprints, walk down
Monday 2/10/2014
Press: 150x3, 170x3, 190x4
CGBP: 170x8, 205x8, 225x8
Barbell rows: 135 x12, x12, x16
Ball chins: 6, 5
Friday 2/7/2014 (5s)
Bench: 215x5, 245x5, 280x6. No spotter.
BBB bench: 5x10 at 165 with fat grips
Squat: 245x5, 280x5, 315x6
Neck harness: 25lbs x25x5
Tuesday 2/4/2014 5s Week
Deadlift: 315x5, 365x5, 405x6
Front squat: 155x10, 185x10. Skipped the 215x10 set
~1.1 mile jog, easy pace
Front squat: 155x10, 185x10. Skipped the 215x10 set
~1.1 mile jog, easy pace
Monday 2/3/2014 5s Week
Press: 140x5, 160x5, 180x6
CGBP with fat grips: 155, 170, 205 x10
Ball chins: 5, 3, 6, 7
CGBP with fat grips: 155, 170, 205 x10
Ball chins: 5, 3, 6, 7
1/30/2014 Deload Week
Bench: 135, 160, 195 x5
Squat: 145, 185, 220 x5
RDL: 145, 185, 215 x5
Hill sprints: 8x55m, walk down and go immediately
Squat: 145, 185, 220 x5
RDL: 145, 185, 215 x5
Hill sprints: 8x55m, walk down and go immediately
1/28/14 Deload Week
Press: 95, 105, 125 x5
CGBP: 125, 155, 185 x5
Deadlift: 195, 245, 280 x5
Easy 1.1 mile jog
CGBP: 125, 155, 185 x5
Deadlift: 195, 245, 280 x5
Easy 1.1 mile jog
Saturday 1/25 and Sunday 1/26/2014 1s Week
Sunday 1/26
Squat: 270x5, 310x3, 345x4
Hill sprints: ~345m x 2, walk down after each.
Saturday 1/25
Bench: 245x5, 275x3, 305x3. No spotter
BBB bench: 5 sets of 10 at 170lbs with fat grips
Neck harness 25lbs x25x5
Squat: 270x5, 310x3, 345x4
Hill sprints: ~345m x 2, walk down after each.
Saturday 1/25
Bench: 245x5, 275x3, 305x3. No spotter
BBB bench: 5 sets of 10 at 170lbs with fat grips
Neck harness 25lbs x25x5
Thursday 1/23 1s Week
Deadlift: 350x5, 400x3, 445x4
Front squat: 205x5, 235x5, 265x5
6x50m hill sprints, walk down
Front squat: 205x5, 235x5, 265x5
6x50m hill sprints, walk down
Sunday 1/19 3s Week
Squat: 255x5, 290x3, 325x5
Banded GMs: Orange band, 2 sets of 15
4x175m hill sprints, walk down
Banded GMs: Orange band, 2 sets of 15
4x175m hill sprints, walk down
Saturday 1/18 3s Week
Bench: 225x3, 260x3, 290x4
BBB Bench: 165x10x5 with fat grips
Ball chins 4, 5, 4
BBB Bench: 165x10x5 with fat grips
Ball chins 4, 5, 4
Sunday 1/12 3s Week
Deadlift: 330x3, 375x3, 420x5
Front squat: 185x8, 220x8, 250x6
Neck harness: 25lbs x25x4
Front squat: 185x8, 220x8, 250x6
Neck harness: 25lbs x25x4
Saturday 1/11/2014 3s Week
Press: 145x3, 165x3, 185x5
CGBP: 185x8, 205x8, 235x6
Ball chins: 3, 4, 4, 4, 5
CGBP: 185x8, 205x8, 235x6
Ball chins: 3, 4, 4, 4, 5
Wednesday 1/8 5s Week
Squat 235x5, 270x5, 310x6
Neck harness 25lbs x20x4
Hill sprints: ~175m up, walk down. ~35 seconds going up, ~ 2 minutes recovery walking down. 3 sprints.
Neck harness 25lbs x20x4
Hill sprints: ~175m up, walk down. ~35 seconds going up, ~ 2 minutes recovery walking down. 3 sprints.
Tuesday 1/8 5s Week
Bench 210x5, 245x5, 275x6
BBB Bench 5x10 at 160 with fat grips
Fat grips pullups 9, 8, 7
BBB Bench 5x10 at 160 with fat grips
Fat grips pullups 9, 8, 7
Sunday 1/6/2014 5s Week
Deadlift: 305x5, 355x5, 405x6. Took it easy
Front squat: 155, 185, 220 all for 10
Hill sprints: ~175m at about 80%. Two sprints up, walk down to recover.
Front squat: 155, 185, 220 all for 10
Hill sprints: ~175m at about 80%. Two sprints up, walk down to recover.
Saturday 1/4/2014 5s Week
Press: 135x5, 155x5, 175x6
CGBP: 155, 185, 205 all for 10
Ball grip chinups: bunch of assisted singles
Fat grip pullups: 9, 8
CGBP: 155, 185, 205 all for 10
Ball grip chinups: bunch of assisted singles
Fat grip pullups: 9, 8
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