December 25th 2011

Phase 3 Week 2 

box jumps bw 5 reps 3 sets

squat 135x6 165x5 180x3 210x3 235x10 (new PR)

good mornings 115x8 125x8 125x8 125x8

GHR sit ups with 15lbs (behind the neck) 12 reps 4 sets

super set with GHR bw 12reps 4 sets
**I was supposed to do this on my deadlifting day but the gym I was at did not have a GHR 

**got olympic weight lifting shoes from Paul for xmas, used them squatting today and they really helped. I felt like it was much easier to go lower when squatting, thanks Paul xoxo

December 24th 2011

Events

log press 70lbs 5 reps 8 sets

*practiced technique and its a lot better, im starting to get under the log 

framers

30' runs 115x1 165x1

30' run there and back twice; no turn, drop and pick each time (total 120') 165x2 last set only made it 80' until my grip gave.

atlas stones

today i worked on my speed and kept the stones light

170lbs 5 reps 3 sets

December 20th 2011

Phase 3 Week 2

military press 65x5 70x5 80x3 90x3 100x5

super set with chin ups 8 reps 5 sets

*i was hoping to get 8 reps in with 100lbs, so i was a little disappointed, i think i was weak because of the giant db presses i did on the weekend at events. My form is not the best on the giant db, i need more leg drive, so i think i tired my shoulders

incline db press 45lbs 8 reps 4 sets

*these were pretty easy, next time i will do 50lbs db

super set with face pulls 60lbs 20 reps 4 sets

db bent over rear raise 15lbs 10reps 3 sets

db lateral raises 15lbs 10 reps 3 sets (super set with db bent over rear raise)

conditioning

10min rowing machine 500m hard 200m recovery

10min bike, moderate intensity

December 19th 2011

Phase 3 Week 2 

box jumps with 10lbs in each hand 4 reps 3 sets

deadlift 
135x5 185x5 225x5 250x5 285x5 (belt)  320x8 (belt) 
*all of these sets were not touch and go reps
*i felt really strong deadlifting today, i could have done 2 more reps at 320 but that would have been to complete failure. I felt 8 was good

front squat 125x8 125x8 135x8 135x8

pull down abs 100lbs 12 reps 4 sets

**i was supposed to do GHR today as well but the gym i was at didn't have one so i will do these on my squat day.

December 17th 2011

Events Training

log press 70lbs 5 sets 3 reps

**working on my clean and press technique so I keep the weight light

giant DB 45 lbs

5 reps each arm, 3 reps each arm, 3 reps each arm

farmers

(30' there and back for a total of 60' no turn)

120lbs, 159lbs, 170lbs, 180lbs

atlas stones

170x3 250x2 (new PR) 220x4 220x2 (my sleeves ripped on the last set so i had no tacky or sleeve to do the last 2 reps, i wanted 4 on this last set)

December 16th 2011

Phase 3 Week 1 

bench 95x5 115x5 125x5 145x5 165x6

chin ups 8 reps after each set of bench

* 165x6 is a pr last time i did 165x5 and today i didn't feel very strong, i was tired

db military press 30x10 30x10 35x8 35x8

db row 65x12 65x12 60x12 60x12

dips (3 sets to failure) bw 17 13 10

**I felt really tired at the gym today, my bench didn't feel very strong but i still hit a PR, previous PR was 165x5 and I did one more rep today and my form was much better

**I have been working on stretching my arch, as you suggested on a foam roller, this has really helped a lot, i have noticed that it has opened up my chest a lot too, i feel like i have a better contraction of my pecs. 

December 15th 2011

Phase 3 week 1 

box jumps bw 5 reps 3 sets

squat 135x5 155x5 170x5 195x5 220x12 (with belt)

good mornings 85x10 95x10 115x10 115x10 120x8

GHR sit ups +10lbsx10 +15lbsx10 +15lbsx10 +15lbsx10


**my squats felt really good today, this is the first time i have worn my belt in a long time and I felt really strong. I could have done more, maybe 2 more reps, but i stopped because i didn't want to go to complete failure, just until my form was starting to fatigue.  
**my good mornings felt really good this day, i remember doing them in my first phase and they were really tough, doing 95lbs was hard for me and this time it was really easy...i messed up my reps, i ended up doing 10 reps on my sets then i looked at my program and i realized that i was supposed to only do 8, thats why my last set is 120x8. 

December 12th 2011

Phase 3 week 1 
strict military press 45x10 65x5 70x5 85x5 92.2x12
pull ups bw 8 reps 4 sets (super set with military press)

db incline press 45lbs 8 reps 4 sets
face pulls (super set with db incline press) 30lbs 20reps 4 sets

db bent over rear raise 15lbs 10reps 3 sets
db lateral raises 15lbs 10 reps 3 sets (super set with bent over rear raise)

**i finally had a good pressing day, my overhead press has been suffering for a while so this was nice to have a good day

**the best pressing i have done in the past was 95x12 so this is very close to my previous PR, I was really happy with this 92.2x12 because I keep all the reps 100% clean. 

Dec 10th 2011

Push/Pull competition 

warm up for bench 95x3 135x3

bench 160x1 180x1 195x1 (new PR) 

warm up for deadlift 135x3 225x5 285x1

deadlift 340x1 360x1 385x1 (new PR) 

December 7th 2011

Deload full body workout 

Bench 45x10 65x10 85x10 85x10 85x10 

deadlift 95x10 135x10 135x10 135x10 

strict military press 45x10 55x10 55x10 55x10 

*push/pull competition on Dec 10th so I made this day really easy, I did a lot of stretching after my workout*

December 6th 2011

Phase 3 Week 4 
Squat deload based off of a 250lbs max

box jumps bw 3 reps 6 sets
*my arms are still sore from cleans so I substituted box jumps for pwr cleans

squat 115x5 135x5 150x5 160x5 175x5

RDL 135lbs 10reps 3sets

GHR sit ups bw 15reps 3sets

December 5th 2011

Phase 2 Week 4 
Bench weights based off of a 185lbs max 

bench 85x10 95x5 110x5 120x5 130x5

Pull ups (super set with bench) bw 8 reps 4 sets

db military press 30lbs 12reps 4 sets

db row 50lbs 15reps 3sets

tricep ext overhead 15lbs 15reps 3 sets

December 4th 2011

Events 

warm up 
3 sets 100' farmers 160lbs with 100' sled drag 135lbs

overheard press 
45x10 65x5 94x5 94x5 94x5

push press 
94x5 94x5 94x5

framers 100' with turn 160lbs 3 sets

stones 
150x5 180x5 180x5 180x4 (short rest between 3rd and 4th set)

December 1st 2011

Phase 2 Week 4 

box jumps 6 sets 3 reps

deadlift 60% 65% 70% 
135x5 185x5 225x5 235x5 250x5

Front Squat 125x10 120x10 120x10

GHR bw 12 reps 2 sets (knee was hurting so i didn't finish the 3rd set)

Toe to bar bw 12reps 4sets

November 29th 2011

Phase 2 Week 3
Squat max set to 250lbs  

box jumps with 10lbs in each hand 3 reps 6 sets
(box height is approx 8inches lower than my previous height)

squat 75% 85% 95% based on a 250lbs max
135x8 165x5 190x5 215x3 240x1 250x1 250x1 250x1

RDL 155lbs 10 reps 3 sets

GHR sit ups bw 15reps 3 sets

November 28th 2011

Phase 2 Week 4 

Deadload accessory work from overhead pressing

db bench 30x10 45x8 50x8 50x8 50x8
band pull aparts (super set with db bench) 20 reps 4 sets

pull ups bw 2 sets 8 reps chin ups 1 set 8 reps (elbow joint extremely sore so I didn't finish the last set)

bent over rear raise 15lbs 10 reps 3 sets
db lateral raise (super set with bent over rear raises) 15lbs 10 reps 3 sets

cardio 20 min elliptical

November 26th 2011

Events 

deadload overhead press 60% 65% 70% of max at 120lbs 
65x5 70x5 80x5 85x5

clean and press
114lbs 5sets 5reps

yolk 
405lbs 4 sets 50'

stones
150x3 180x3 210x2 230x1

giant db press
45lbs x 4 55lbs x 4 65 x 4
**each set was done with each arm

November 24th 2011

Phase 2 Week 3 
Bench Press max set to 185lbs 

Bench press 75% 85% 95% 
95x8 120x5 140x5 160x3 175x1 180x1 180x1 185 failed

pull ups (super set with bench press)
bw 8 reps 4 sets

db military press 
30x12 35x12 35x12 35x10

db row 
55lbs 15 reps 3 sets

overhead tricep extension 
20lbs  for 12reps then 15lbs for 3 sets (set 1) 15lbs X 15reps for the next 2 sets

November 22nd 2011

Phase 2 Week 3
Deadlift max set to 335lbs 75% 85% 95%

box jumps with 10lbs db in each hand 6 sets 3 reps
**I had to move my box down 2 pins from my height with no weights in my hand (approx 8inches)**

deadlift
135x5 185x5 225x5 250x5 285x3 320x1 340x1 355x1 320x1
**my legs felt weak, especially my hamstrings and glut**
also i wore my belt on the 250 set and up; I haven't wore my belt in a long time, I plan on wearing it at the comp so I wanted to see how it felt to lift with it.
**I noticed that my form was not the best on my lifts because of my tired legs, my butt was rising up before bar was coming off of the floor, i tend to do this when im tired.

Front squat
**I decided to squat with 5lbs plates under my heals; this felt really good, no pain in my knees and I upped my weight a lot because I felt much stronger with a slight heal lift. I will do all my front squats this way from now on
105x10 115x10 135x10 135x10

toe to bar 12 reps 4 sets

GHR (super set with toe to bar) 12 reps 3 sets
**I didn't do the forth set because my hamstrings were starting to cramp up, i think from the heavy deadlifting and from being pre-fatigued even before the workout started.
**I did change my settings on the GHR to make it harder because I have become stronger at the exercise.

November 19th 2011

Events 

power cleans (practicing technique)
**I didn't press because my shoulders were tired from pressing Thursday
95x5 115x4 115x4 125x3 125x3 125x3 125x3 125x3

framers 100' 
160 170 170

Stones 
150x5 180x4 180x4 180x4

November 17th 2011

Phase 2 Week 3 
Military press set to 120lbs max 

Military Press 75% 85% 95% 
45x10 65x5 90x5 102.2x3 114x1 failed (attempted it 3 times and failed everytime) 102.2x5 (I took this to max reps)

Pull ups (super set with military press) bw 8 reps 4 sets

db bench 55x8 60x8 60x8 55x8

band pull aparts (super set with db bench) 20 reps 4 sets

db lateral raise 15lbs 10reps 3sets

db bent over rear raise (super set with db lat raise) 15lbs 10reps 3sets

November 15th 2011

Phase 2 Week 2 
Squat max set to 250lbs 

power cleans 124lbs 3 reps 6 sets
**Paul watched my form and it helped me a lot, technique was way better than last week**

squat 70% 80% 90% 
135x5 160x5 175x3 200x3 225x3 240x1 240x1 240x1
**I really concentrated on keeping my core tight and pushing outwards on my knees, these weights felt a lot easier than they have in the past**

RDL 155x10 175x10x3

GHR sit ups bw 15reps 3sets

November 14th 2011

Phase 2 Week 2 
Bench max set to 185lbs 

Bench 70% 80% 90% of 185lbs max 
95x5 115x5 130x5 150x3 165x1 175x1 175x1 175x1

Pull ups (super set with bench press) bw 4sets 8 reps

db military press 30x12 35x12 35x12 35x12

db row 55lbs 15reps 3 sets

db ext 20x15 20x14 15x15

November 12th 2011

Events 
**I was really sick this day at events and my body felt really weak so I only did 3 events

Clean and Press 
95x5 105x3 115x3 (4 sets)

Framers 
160x50' 160x100' (2 sets)

Stones 
150x3 180x1 210xfail 210x1 210x1

November 10th 2011

Phase 2 Week 2 
Deadlift max set to 335lbs 

Box jumps 
bw 6 sets 3 reps (box one level higher than b4)

deadlift based on 335 max
135x5 185x5 205x5 235x3 270x3 315x1 325x1 335x1

Front Squat 
110lbs 10 reps 3 sets

Toe to bar hanging leg raises
bw 12 reps 4 sets

GHR (super set with toe to bar)
bw 12 reps 4sets

**I was feeling really dizzy, weak and sick this day**

November 8th 2011

Phase 2 Week 2 
Military press max at 120lbs

Military Press 65% 85% 95% ( I messed this day up, it should have been 70% 80% 90%)
65x5 85x3 95x3 107.2x3

Pull Ups (super set with military press)
8 reps 4 sets

db bench press 
50x8 50x8 55x8 60x8

Conditioning 
treadmill run 2 min warm up jog 45sec threshold pace 45 sec easy pace for 16min 2 min cool down

band pull aparts (super set with db bench press)
20reps 4 sets

db lat raise 
15lbs 10 reps 3 sets

db bent over rear raise (super set with db lat raise)
15lbs 10 reps 3 sets

November 7th 2011

Phase 2 Week 1 
Squat max set to 250lbs 

Power Clean 
109lbs 5 sets 3 reps
**my form was really bad here...next time i will have Paul watch me to help me with form while doing these

Squat 65% 75% 85% of a 250lbs max 
135x5 165x5 190x5 215x5

RDL 
135lbs x10 155x10 155x10 155x10

GHR sit ups
3 sets 15reps

November 6th 2011

Phase 2 Week 1 
Bench Press max set to 185lbs 

Bench Press 65% 75% 85% of max at 185lbs
95x 8 120x5 140x5 160x5
*I decided to stop at 5 reps at 160 because I didn't want to exhausted my shoulders and not be able to make my weight pressing this week

Pull Ups (super set with bench press)
4 sets of 8 reps

db military press 
30x10 35x10 35x10 30x10

db row 
50x15 50x15 50x15
* This was pretty easy for me, i didn't want to lift too heavy because I am still have some pain in my right mid trap

db tricep extension 
15lbs 15 reps 3 sets

November 1st 2011

Phase 2 Week 1 
Military Press Max set to 120lbs

Military Press 65% 75% 85%
65x5 80x5 90x5 100x5
**my last set of 100lb x 5 was tough...the 5th reps was a max effort rep**

Pull Ups (super set with military press)
bw 8 reps 4 sets

db Bench 50lbs 8 reps 4 sets

band pull aparts (super set with db bench)
20 x4

db lat raise 15lbs 10reps 3 sets

db bent over rear raise (super set with db lat raise) 15lbs 10reps 3 sets

October 31st 2011

Phase 2 Week 1 
Deadlift max set to 335lbs

Box jumps bw 3 reps 6 sets

Deadlift 65% 75% 85% 
135x5 185x5 220x5 250x5 285x11
**I stopped my last set at 11 reps because I didn't want my back to be sore from deadlifting for the next few days.  I wish I would have done at least 12 reps because thats what I did with 300lbs the previous week**

Front Squat 
105x10 115x10 115x10

Toe to Bar bw 12 reps 4 sets

GHR (super set with Toe to Bar) bw 12 reps 4 sets

October 29th 2011

EVENTS

Clean and Press 

115lbs 5 reps 6 sets

Yoke (bar and chains) approx 100' 

180lbs x 1 230lbs x 3 

Atlas Stones 51'

150x5 180 attempt failed 180 attempt failed 180lbs x 1 150lbs x 3

Tire Flip 850lbs (with Peter) 

3 flips x 2 sets 

4 flips x 1 set

October 27th 2011

Military Press 75% 85% 95% of max based on a 115lbs max

65x6 85x5 100x3 110 failed 

pull ups (super set with military press) bw 6 reps 4 sets 

db bench press 50lbs 10 reps 5 sets

band pull aparts (super set with db bench) 20 reps 5 sets

db bent over rear raise 15lbs 10 reps 3 sets

db lateral raise (super set with db bent over rear raise) 15lbs 10 reps 3 sets

October 25th 2011

Bench Press 75% 85% 95% of max at 175lbs 
**using 170lbs as 95% because of weight error during my last workout
95x7 115x5 130x3 170x3

pull ups (super set with bench press) bw 6 reps 5 sets

db hammer grip military press 25x10 30x10 30x10 30x10

db rows skip this exercise due to a pain in my right mid trap

dips  bw 10 sets of 10 reps

October 24th 2011

Squat 75% 85% 95% of max at 240lbs
135x5 145x5 180x5 205x3 230x6

GHR bw 10 reps 4 sets

SSB Front Squat 105lbs 10 reps 3 sets

GHR sit ups bw 10 reps 4 sets

October 22nd 2011

EVENTS 


BB Clean and Press 95x5 105x5 115x3 125x3x3

Framers 160x100' 160x100' 160x50' 160x100'

Atlas Stones  150x3x4 150x4x1

Sled Drag (on grass) 135x4 approx 100'

October 20th 2011

box jumps bw 3 reps 3 sets

deadlift 75% 85% 95% of max at 315lbs 
155x5 205x5 235x5 270x3 300x12
**almost got 13 reps but could lock out the 13th rep

SSB GM 95x10 95x10 90x10 90x10
**i was quite fatigued after my deadlift so i lowered the weight on the GM

Bent over bb rows 115x10x4

toe to bar leg raises bw 12reps 4 sets

GHR (super set with toe to bar leg raises) bw 12 reps 4 sets

October 18th 2011

Bench Press 70% 80% 90% of max at 175lbs 
95x10 125x3 140x3 165x5
**I miscalculated my 90% weight it should have been 160lbs so next bench day i will do 170lbs for 95%**

Pull ups (super set with each set of bench press) bw 6 reps 4 sets

db hammer grip military press 25x10 30x10 30x10 30x10

db row 70x12 70x12 70x12 70x12

dips bw 10 reps 10 sets to total 100 dips

October 17th 2011

box jumps bw 3 reps 3 sets

squat 70% 80% 90% of max at 240 
135x10 155x5 170x3 190x3 215x10

GHR bw 10 reps 4 sets

Front squats 95x10 105x10 115x10

GHR sit ups bw 10reps 4 sets

October 15th 2011

Events
bb clean and press 115lbs 3 reps 3 sets
*i wanted to practice my clean and press technique

framers
160 50'
170 50' x2

atlas stones
150lbs x3x4
*i wanted to practice my technique, trying to load the stone, since this height is higher than im use to

sled drag
90lbsx5 runs
*trying to run quickly with the sled so i used lighter weight

October 14th 2011

Phase 2
Military Press
65x5 80x3 95x3 105x2 100x2
*105 set should have been x3 but I was pre-exhausted from the cross fit workout the day before so I tried to do 100x3 but failed and only did 2.

pull ups 5 sets x 6reps super set with military press

db bench 50lbs 10reps 5 sets

band pull aparts super set with db bench 20reps 5 sets

db bent over rear raise 15lbs 10 reps 3 sets

db side raises super set with db bent over rear raise 15lbs 10 reps 3 sets

October 13th 2011

Cross fit workout 
as many sets you can do in 20 min

1) 10 push ups
2) 15 40lbs kettle bell swings
3) 20 16lbs wall balls

I completed 8 sets plus 10 push ups and 10 kettle bell swings

October 11th 2011

box jumps bw 3 reps 5 sets
deadlift 155x10 185x5 245x3 255x3 285x3 (miscalculated the weight on the bar for my first set, it was supposed to be 220)
**based deadlift off of a 315lbs max**
i didn't do max reps on my last set because I have been sick for the last 4 days and I felt really crappy today. the second set felt really heavy and it shouldn't have.
SSB GM 95lbs 10reps 4 sets
bent over bb rows 115lbs 10reps 4 sets
GHR with hanging leg raises bw 12 reps 4 sets

October 10th 2011

bench press 95x10 115x5 130x5 150x7 super set with bw pull ups 4 sets of 6 reps
db military press (using a hammer grip) 25x10 30x10 30x10 30x8 25x10
db row 65x12x4
dips bw 20/10/9/6 total 55 assisted with 10lbs 10/10/10/10/5 total 45
conditioning sprints 5min warm up job 4x300m farleck sprints 5min cool down

October 8th 2011

Events training
I did the workout that was on Paul`s program...
log press 70x5 70x5 100x3 100x3 100x3
framers warm up 110lbsx1 2 sets 160lbs 150 ft
stones warm up 120lbsx5 180x5 180x5 180x8 60seconds
tire flip 450lbs tire 2 sets 5 flips

October 6th 2011

box jumps bw 3 reps 3 sets
squats 125x5 145x5 165x5 180x5 205x5 (based off of a 240 max)
GHR bw 10 reps 4 sets
front squats 85x10 95x10 105x10 (using a clean grip and im not used to it so my weights are lower in this lift)
GHR sit ups  bw 10reps 4 sets

October 4th 2011

military press 55.10 70x5 80x5 90x10 super set with pull ups 4 sets of 5
db bench press 50x10x5 super set with band pull aparts green band (red was too hard) x20x5
db bent over rear raise 15x10 15x10 10x10 super set with db lateral raises 15x10 10x10 10x10
conditioning 5 min warm up jog
sprinting 70m-100m x10
5 min cool down jog

**i used the green band for pull apart and held approximately 6inches in from each end.
**my back felt fine at the start of my workout but got more inflamed after overhead pressing.

October 3, 2011

box jumps 3 jumps 5 sets
deadlift 155x5 185x5 205x5 235x5 270x5
SSB GM 95x10x4
bent over bb rows 115x10x4
GHR bw 12x4
hanging leg raises bw 12x4
used a support belt when lifting today because my back was a little sore from the comp 2 weeks ago and after events it was hurting a lot. but it was fine throughout my workout.