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