Squat 12/30

Prowler pushes to warm up a little.

Front Squat
worked up to 365 x 3
405 x 1 PR

Good Morning
185 x 3
225 x 3
275 x 3 x 3
225 x 3

Leg Curl
100 x 10 x 3

Back Squat with chains
225 + 40 pounds chain x 3
225 + 80 pounds chain x 3
225 + 120 pounds chain x 3
315 + 120 pounds chain x 3
380 + 120 pounds chain x 1

Pressing 12/26 and Deads 12/28

My schedule is all screwed up with Christmas and Pat and Melissa wanted to train on Monday so that's what I did.

Bench

Decided to work up to a heavy single.

225 x some
315 x 1
365 x 1
410 x fail (stupid jump)
365 x 1
385 x 1
405 x fail again. I just wanted to get this weight back in my hands. 385 feels really easy so I know this isn't far.

Push Press
200 x 3
250 x 3
300 x 3

Swiss Bar Incline
200 x 5
250 x 5 x 2

Bent over Rows
225 x 5 x 4


Deads

I decided that since my schedule is off I would just do what I want this week.

Prowler

I did 3 sprints of around 60-70' one way, down and back, with maybe 15 seconds between runs. So 6 total trips with very little rest.

Deadlift
225 x 3
315 x 3
315 x 1
405 x 3
405 + 40 pounds chain x 1
405 + 80 pounds chain x 1
405 + 120 pounds chain x 1
405 + 160 pounds chain x 1
405 + 200 pounds chain x 2 singles
405 x 5

GHR with swiss ball and bench
5 sets of 3 to 5

Hamstring curls
100 x 3 sets of 10

Ab Wheel
3 sets of 5

Deadlift sort of deload 12-20

I decided to just do some speed pulls with pretty light weight. I'm actually thinking I will do these every other week and then do my 5/3/1 weights and reps the other weeks.

Deadlift

315 x 3 x 10 sets

I got all of these done in about 10 minutes, maybe less.

Swiss ball glute ham raise

3 sets of 5

I really like these, and from what I remember an actual glute ham raise bench feeling like they mimic the exercise pretty well.

Glute bridge

225 x 10 x 3 sets

Hamstring curl

45 x 10
100 x 10 x 2 sets

Bent over row/ ab wheel superset

100 x 10 x 5 sets rows
5 sets of 5 on ab wheel

Jump Rope/ EZ bar curls superset (kind of conditioning)
100 jumps x 5 sets
75 x 10 x 5

This wasn't a real heavy workout by any means, but I feel pretty good about what I got done. The extra hamstring work has made my lower back and knees feel a lot better than before, which reinforces more to me that my hamstring strength is really lacking.

Events 12-18

Axle
200
250
280
320
330

Frame
480 x 60' x 2 runs
580 x 60' x 2 runs

Prowler

90 pounds

60' high handles down, low handles back
9 runs
I run down back down back
I run down back 30', 30' down, back

Not a great day, but conditioning was good.

Deads 12-13

I should have listened to my body and myself, and stuck with my plan of deadlifting every other week. I just am not set up to try to deadlift heavy every week.

Deadlift
405x3
465x3
525x2 I was supposed to get at least 3 here.

Pendlay Rows

225 x 10 x 5 sets

Good Morning with safety bar
155 x 5 x 4 sets

Leg Curl

90 x some

Ab wheel
5 x 5

Leg Curl on stability ball
1x5
2x10

Band Leg Curls

I tried a couple different variations of these and couldn't get the setup to feel right.


Later on I decided I needed to do a little conditioning.

Jump Rope tabata type thing

50 jumps, 10 seconds rest, 10 rounds.

Week of 12/5

Overhead 12/8

Worked up to 215 x4 seated with no back support.

Bench12/8

I usually bench and then do overhead, but did it backwards today. My bench was off a little. 305x8

Deads 12/6

This turned out to be one of those times when I couldn't go 5 minutes without getting interupted, so it wasn't the best workout.

Worked up to 495x6

Events 12/11

Axle

200x3

250x3

300x4

300x5

300x7

I'm pretty happy that I can handle 300 on the axle any day of the week now, when a month or two ago the most I had done in the gym was 300.

18" Deadlift

405 x 3

550 x 7

Obviously this was a stupid jump, and I had on a Spud belt which I like for certain things, but not for this. I really need to do some work on these.

Sandbag load to 48"

Jesse, Troy, and I started these indian style. They were each doing one rep and I was doing 2 for 5 rounds. Then Jesse decided to do more than his one rep, so Troy did a set of 5, so then I did a set of 12. These had me breathing pretty hard, but I think I could have gotten at least 3-5 more reps out of it. My forearms are torn up from the bag today though.

Core Circuit

1. Blast Strap Pike

2. Pallof Presses

3. 50 lb. Med Ball slam

4. rest

There were 4 of us, which explains the 4 stations. 10 reps for exercise, 3 times through.

This was almost more of a conditioning exercise to me than it was core.

Strongman 12/3

Axle

worked up to 300x1

330x3

360x0 I got this cleaned and just didn't have air to press it.

Axle Deadlifts

300 x some

Stones

330 x 1

360 x 1

405 x 2

Sledge Swings / Blast Strap Pikes

10 swings per arm and 10 pikes x 3 sets