6-05-08
bridge: 3x1minute
hindu squat: 125 reps
hindu pushups: 75 reps
hill sprints: 2x10
pull-ups: 10x10
ab wheel: 4x16
couldn’t get to the gym today a was supposed to deadlift today but i’m going to add deadlifts to saturday to make up for not lifting today so saturday i’ll do
breathing squats
pull-overs
deadlifts
6-7-08
Breathing squats
3 warm-up sets
1x20-175
Pull-overs
1x20-60
Deadlifts off 3" matt
3 warm-up sets
3x2-315
6x3-275
This was one of the hardest workouts i’ve ever done, after i finished the breathign squats i had to sit down for about 5 minutes to collect myselft. it was about 100 degress in the weight room so that didn’t help. I’ll be doing most of my deadlifts off of a 3" matt to help my strength off the floor because that is my weakest point.
6-08-08
Standing press
95x10
115x8
135x5
145x5
3x3-155
1x2-165
hang clean and press(1 clean then press for reps)- all reps done with 135lbs
1x6
10 sec break
1x4
10 sec break
1x4
10 sec break
1x6 10 sec break
close grip chin-ups
1x12btw
1x10-btw
1x16btw
1x12-btw
side laterals
3x7-25lbs
curls
1x12-70
2x8-90
Good workout, OH press is getting stronger, the hang clean and press took a lot out of me. i was going for 3 reps with 165 for the standing press but i couldn’t lock out the last rep
6-10-08
Squats
135x5
185x5
225x5
245x5
255x5
Pause squats(4 sec pause)
3x3-195
4 sets of calfs
hanging leg raises
weighted situps
Squats felt easy so did the pause squats, i did the hanging leg raise and situps in a super set and did about 4 sets of 8-10 reps for each exercise.
6-11-08
Incline press
135x5
155x5
175x5
185x5
195x3
Dips
1x12-btw
1x5-45lbs
1x3-80lbs
DB bench press
3x8-75lbs
bent-arm pullovers
3x6-80lbs
Dips
50 reps at btw in 4 sets
nothing special today workout went fast witch was good sort on time today
6-12-08
Deadlifts
135x3
225x3
275x2
315x2
335x2
365x1
405x1(belt) PR
Pull-ups
1x16
1x14
1x12
1x14
BB row
3x8-155
shrugs
4x5-225
Got a PR today for deadlift. my deadlift went up 30lbs in since may 29th witch was 2 weeks ago. I can’t seem to get in a good groove for Rows i guess i’ll just have to work on them more
6-16-08
Deadlifts
135x5
225x3
315x3
365x2
385x1
315x7
Pull-overs
1x15-65
Hang clean and press(1 clean press for reps)
3x8-135
one leg squats
3x12-btw
good workout, i have to cut down to 2 days a week because thats all i have time for now for the last set of deads i used chalk and it helped a lot with my grip the OH presses felt very strong
good deadlifts
6-19-08
Breathing squats
3 warm up sets
195x20
Pull-overs
1x20-65
Pause squats
225x3
235x3
245x3
Pull-overs
3x8-80lbs
4 sets of calves
6-20-08
OH press
2x8-135
2x5-155
2x3-175
1x8-135
Pull-ups
2x8-50
4x4-70
Dips
4x20-btw
pull-up
4x20-btw
6-22-08
breathing squats
3 warm-up sets
205x20
pull-overs
70x15
Deadlifts
135x5-snatch grip
225x3-snatch grip
2x2-275-snatch grip
1x3-315
1x3-335
1x3-365
DB shoulder press
1x10-50lbs
2x10-60lbs
DB row
1x10-80lbs
2x10-90lbs
6-24-08
breathing squats
3 warm-up sets
225x20
Pull-overs
70x20
Clean and press
135x2
155x2
175x2
185x1
205x1
Press
3x10-135lbs
close grip chins
3x10-60lbs
6-26-08
Deadlifts
135x5
225x3
275x3
315x3
335x3
365x1
375x1
365x1
Press
2x6-155
2x5-165
Pull-ups
2x6-45
2x5-55
Front squats
3x5-205
6-30-08
Squats
warm-up
1x15-235
Deadlifts
225x5
315x3
335x3
365x3
7-1-08
OH press
135x8
155x5
165x5
175x3
Pull-ups
35x5
45x5
60x5
70x5
80x3
90x3
Flies
3x12-35lbs
DB row
3x12-95lbs
7-2-08
Squats
10x10-185
RDL
10x10-185
abs
calves
started to the GVT 10x10 this was very hard
8-7-08
Haven’t written anything here in over a month put i still have been training todays workout went like this
Power snatch
45x5
65x5
75x5
3x3-95
3x3-105
2x2-115
DB snatch
70x5
60x5
50x5
40x5
all sets dont with no break drop set stlye
Pull-ups
10-btw
35x5
45x5
55x5
65x5
75x5
Side bends
4x12-60lbs
I’m still working on form for snatches, DB snatches are much eaiser and i can handle more weight i guess its a balance/mobilty issue with the wider grip on the barbell snatch but i’m starting to get the hang of the motion.
8-9-08
Deadlifts
135x5
225x3
275x3
315x3
265x1
405x1
445 miss
425x1
315x14
Back squats
135x6
185x6
225x6
2x6-245
1x5-225
1x4-225
1x3-225
1x2-225
1x1-225
those last 5 sets were done with 10 sec breaks inbetween sets
pull-overs
5x6-85
i got the 445 dealift to my knee’s but failed to lock it out back squats are feeling weak right now but i’m gonning to start giving them more attention. My bodywieght as of this morning is 173lbs
8-16-08
power clean
135x3
155x2
175x1
185x1
195x1
205x1
215x1
Deadlifts
225x3
275x3
315x3
335x3
355x3
385x3
405x1
GHR
3x12
Circut of 5 DB switch arm swings, 5 Full swings per arm, 5 snatches per arm, 5 cleans per arm, and 5 clean and press per arm with 45lb for 2 sets
Good workotu sprained my ankle on my monday so i took a few days off