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
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
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