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

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

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

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.

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

3/14/2014 3+ Squats

Squat: 270x3, 300x3, 345x4
Then easy 1.1 mile run in 8:10

3/13/2014 3+ Week Bench

Bench: 245x3, 265x3, 300x3. No spotter
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

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

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

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

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

2/18 1+ Week

Deadlift 360x5, 405x3, 455x4
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

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

Tuesday 2/4/2014 5s Week

Deadlift: 315x5, 365x5, 405x6
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

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

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

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

Thursday 1/23 1s Week

Deadlift: 350x5, 400x3, 445x4
Front squat: 205x5, 235x5, 265x5
6x50m hill sprints, walk down

Wednesday 1/22 1s Week

Press: 155x5, 170x3, 195x3
CGBP: 195x5, 220x5, 250x5
Ball chins: 5, 5, 5, 5

Sunday 1/19 3s Week

Squat: 255x5, 290x3, 325x5
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

Sunday 1/12 3s Week

Deadlift: 330x3, 375x3, 420x5
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

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.

Tuesday 1/8 5s Week

Bench 210x5, 245x5, 275x6
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.

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