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
Sunday 27 November 2011
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
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.
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.
Monday 21 November 2011
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
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
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
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
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
Monday 14 November 2011
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
**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**
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
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
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
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
Friday 4 November 2011
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
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
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
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