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 

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

January 25th 2012

Tire flips

10 flips 2 sets

January 24th 2012

Phase 4 Week 2

bench press 95x5 115x5 135x5 155x5 175x7 my pr prior to that was 175x4 so i hit a 3 rep PR!!!!!
super set with chin ups bw 9 reps 5 sets

db military press 40lbs 8 reps 4 sets

chest supported row 90lbs 15reps 4 sets

turkish get ups 10lbs 5 reps (each arm) 3 sets
super set with band pull aparts 20reps 3 sets

January 22th 2012

Events/overhead press

military press 45x10 55x5 75x5 85x5 95x14 (PR by 2 reps)

split jerk 85lbs 5 reps 5 sets

stones
230x1 230x1 230x1 230x1 230 missed (i couldn't load the last single, i was not recovered from deadlifting on Friday night.

Yoke
355lbs x 60'  405lbs x 90' 455lbs x 90' 505lbs x 60' (100lbs PR for myself )

tire flip (with Paul) 3 flips

January 20th 2012

Phase 3 week 1

Kneeling jumps bw 5reps 3 sets

deadlift 135x5 185x5 225x5 255x5 295x5 335x5
**didn't feel very good today, i was still not recovered from my squatting workout on Tuesday.

front squat 135lbsx10x4

abs pull down 120lbsx10x4
super set with back extension 45degree incline bw 12reps 4 sets

January 19th 2012

Phase 3 Week 1

bench press 95x5 115x5 130x5 150x5 170x5
super set with chin ups 5 sets of 9 reps

db military press 40lbsx8x4

chest supported row 90lbsx15x4

turkish get ups 5lbsx5x3
super set with band pull aparts 20 reps 3 sets

January 17th 2012

Phase 4 Week 1

box squats to box jumps bw 5 reps 3 sets

Squat 135x5 155x5 175x5 205x5 230x12(belt only) new PR i did 235x10  before so i feel that 230x12 is a bit better.

good mornings 135x8 145x8 145x8 145x8

GHR sit ups with 20lbs behind my head 10reps 4 sets

January 15th 2012

Events 

Log press 80lbs 5reps 5sets 
practicing split jerk technique; keeping the weight really really light so that it doesn't tire my shoulders

framers hold and picks
175lbs hold for about 45sec
175lbs x10 picks
225x1 pick
225x2 pick

atlas stone
failed because tacky didn't stick at all

**not a very good events day for myself, it was really cold and the conditions outside made it difficult to do all the usual events**

January 13th 2012

Phase 3 Week 4 

Deload

box jumps bw 4 reps 3 sets

deadlift 135x5 185x5 230x5 250x5 270x5

front squats 135x8x4

abs pull down 120x12x3
super set with incline back extension bw x 12 x 1 +10lbs x 12 x 3

January 12th 2012

Phase 3 Week 4 

Deload 

bench 95x7 120x5 125x5 135x5
pull ups (super set with bench press) bw 8reps 4 sets

cable seated row (with straps and no thumb grip)
**i did this because im having major pains in my elbow joint**
120x12 130x12 x3

dips bw max reps 3 sets
25/13/13

tire flip (tire weighs approx 400-450lbs)
5 flips 3 sets

January 11th 2012

Phase 3 Week 4 

Deload

box jumps bw 6reps 3 sets

squats 135x5 155x5 170x5 180x5

good mornings 135x8 135x8 140x8 140x8

GHR sit ups 12reps 4 sets

January 10th 2012

Phase 3 Week 4 

Deload

military press
45x10 65x5 70x5 75x5  
pull ups (super set with military press)  bw 8 reps 4 sets

db incline press 45x8 50x8 (3 sets)

band pull aparts 15 x2 green band 12x2 red band

conditioning
sled drag approx. 200' 200lbs x5 times

January 8th 2012

Phase 3 Week 3

box jumps with 10lbs in each arm 3 reps 6 sets

deadlift 135x5 225x5 290x5 325x3 365x4 super PR for me

front squat 135x8 135x8 135x8 145x8

abs pull down 100x12 120x12x3
super set with GHR bw 12reps 4 sets
**these were really hard, i had to use my hands a lot to get myself up because my hamstrings and gluts were dead from deadlifting.

January 6th 2012

Phase 3 Week 3 

bench 95x6 120x5 145x5 165x3 185x1

pull ups (super set with bench press) 8 reps 5 sets

db military press 35x8 40x8 40x8 40x8

cable seated row 105x12 120x12 120x12 120x12
*used straps and no thumb grip, this made it so I didn't feel my elbows at all

dips max reps for 3 sets bw 20reps 15reps 15reps

January 5th 2012

Phase 3 Week 3

box jumps bw 5 reps 3 sets

squats 135x5 165x5 195x5 220x3 (belt) 245x8 (belt)
** i did 235x10 last week so 245x8 i feel was equivalent but still the most reps i have ever done with 245; i should have done at least one more reps but i felt like 8 was a good time to stop, it wasn't to complete failure.
**im really happy with my  depth

good mornings 125x8 130x8 130x8 135x8

GHR sit ups with 15lbs added 10 reps 4 sets

January 3rd 2012

Phase 3 Week 3

military press
45x10 65x5 80x5 95x3 105x5 (PR)
**I used my elbow sleeves i don't know it thats what helped me get five reps with 105 but my previous PR was 102.2x5 so this is an awesome improvement for me.
chin ups (super set with military press) 8 reps 4 sets


db incline press 45lbs 8 reps 4 sets
**this was pretty easy im thinking i can go up to 50lbs db
super set with face pulls 60lbs 20 reps 4 sets

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

December 31st 2011

Events

log press 80lbs 5 reps 5 sets
** with elbow sleeves
**split jerk is much better,

farmers
115x100' with turn 120x100' with turn 2 sets
*did these outside and it was pretty cold, i could not get a grip on the farmers so i kept the weight really low. i tried to put more chalk on but there was no point the handles were super cold and had no grip at all.

atlas stones
170lbs stone 2 sets max reps 46" platform
i did 2 sets of 10 reps, this was really tough but felt great, my technique is getting a lot better

December 26th 2011

Phase 3 Week 2 

Bench 65x8 95x5 125x5 135x3 155x3 175x4 (new PR)
super set with chin ups 8 reps 5 sets

db military press 35lbs 8 reps 4 sets

db row 65x12 60x12 (3 sets)

dips (max reps 3 sets) 20, 15, 11

**I didn't feel 100% today, but i still hit some good weights for myself so overall i was happy with the workout.
**i don't really like the bench i have been using at this new gym i have been going to