Monday 6 February 2012

February 4th 2012

Phase 4 Week 4 

Box squats to box jumps bw 5 reps 3 sets

squats 135x7 170x5 200x5 230x3 255x10 (new PR)

good mornings 135lbs 8 reps 4 sets

GHR sit ups +20lbs 10 reps 4 sets

February 2nd 2012

Phase 4 Week 4 

Bench Press 95x5 125x5 150x5 170x3 190x4 new PR
Super set with chin ups bw 9 reps 5 sets

db military press 40lbs 8 reps 4 sets

chest supported row 90lbs 15reps 4sets

turkish get ups 15lbs 8 reps (each arm) 3 sets
super set with band pull aparts 20reps 3 sets

January 31st 2012

Phase 4 Week 2

kneeling jumps bw 5 reps 3 sets

deadlift 135x5 225x5 315x3 355x5

front squat 135x10x4

abs pull down 120x8x4
super set with 45 degree extension +10lbs 12 reps x4 sets

January 30th 2012

sled drags 300lbs approx. 200ft x3
200 skips x3 

Sunday 29 January 2012

January 28th 2012

Events (in the gym) 

Military press 45x10 65x5 80x3 95x3 105x7
**was hoping to get at least 10 reps (from my 95x14 last week); my wrist was sore, new pain, i think this could have interfered with my strength today**

split jerk 95lbs 5 reps 3 sets
*still practicing technique; since my wrist was sore it was tough for me to get my elbows up and a good grip on the bar**

db framers 100lbs x60' x4sets
so i tried to do framers walk in the gym with db, usually at events i do 160-180lbs framers, so i grabbed the 160lbs db and i couldn't even pick them, db lift way differently than framers, the 100lbs db were tough, hard on my grip, i think this was a bad idea overall. turns were super easy,my forearm eventually cramped up and i was in pain all night after the gym, bad idea, and i will never do that again :(

cable & ball simulated stones technique 90lbsx12 100lbs x12 x2
**Paul showed me this and this was really a good exercise for me to practice stones without a stone.  I tend to have a difficult time arching my back, I lack the flexibility in my lower back, however, it has been getting better by practicing events** 

January 26th 2012

Phase 4 Week 2

box squats to box jumps bw 5 reps 3 sets

squats 135x5 165x5 190x3 215x3 (belt) 245x10 (belt) PR again :))

good mornings 135lbs 8 reps 4 sets
**my back was really sore after squatting so i kept the weight lower than normal**

GHR sit ups +15lbsx10reps 3 sets of +20lbs x10reps