T Nation

Farmer's Log II


#1

The new format has kept me from accessing my old account so I made a new one! So, new year,new account
new log!


#2

01/02/16 Sat:core
hanging leg raises/crunches-3x5-bw plus 100lbs, 3x5-bw plus 75lbs
kneeling cable crunches-5x20-175lbs
standing oblique crunches-5x10-150lbs
ab pushouts-3x10-175lbs

01/04/16 Mon: Pull heavy
AM workout
Barbell Hack squats/ Reverse Deads
2x2-560lb
5x3-530lb
PM workout
Sled rows-
5x5-475lb
5x5-405lb
Sled hand over hand pull-5x50ft-405lbs
One arm Sled rows-5x8-305lbs

01/05/16 Tues mix

Am workout Commercial gym

Super set-
Front squat-5x5-335lbs
Push press-5x3-200lbs

Farmer's WOD (35 total snatches,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!

..............................................................................................................................
Super set -A 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-75lb

Super set-B 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-70lb

Super set -C 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-65lb

Super set -D 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-60lb

Super set -E 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-55lb

Super set -F 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-50lb

Super set -G 5 rounds
Split Snatch1x1-150lb
Lateral raises- 1x8-45lb
...........................................

Super set-
Split Snatch- 6x3-125lbs
Weighted pull-ups: 6x3-BW plus 60lbs ,drop to 1x AMRAP- BW plus 40lbs got 6 drop to BW got 10

Super set Pyramid-8 rounds
BTN Push press GHR Deadlift
R1 1x3-135lbs 1x3-130lbs
R2 1x3-145lbs 1x3-150lbs
R3 1x3-155lbs 1x3-170lbs
R4 1x3-165lbs 1x3-190lbs
R5 1x3-175lbs 1x3-220lbs
R6 1x3-185lbs 1x3-250lbs
R7 1x3-195lbs 1x3-250lbs
R8 1x3-195lbs 1x3-250lbs

01/06/16 Wed. Extra pressing
Am workout
Superset-A
Incline wheelbarrow press -3x5-575lb
Sled Rows-3x5-605lb

Super set-B
Incline wheelbarrow press5x5- 535lb
Sled Rows-5x5-605lb

Super set-C
Floor Press-5x5-280lbs , last set drop to AMRAP @ 255lb got 15
Sled Rows-5x5-540lb

Pm Workout
Super set-D
Log press-5x3-200lb
Sled Rows-5x5-500lb

Super set-E
Floor press-5x8-255lbs last set drop to AMRAP @230lb got 9
Sled Rows-5x5-500lb

Homemade 15 inch Concrete Strongman log!!!


#3

Good to see you're still around after the tech hurricane round here! I've had the same "1" put after my name so I might join you and create a new log myself. Good luck, I'm sure this log can best the last one in no time the way you lift!


#4

01/07/16 Squats w1

"There is no excellence uncoupled with difficulties."-Ovid

Back Squats:
warm ups-no rest just keep throwin' on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-535lbs
3x3-550lbs
2x5-535lbs drop to AMRAP @ 455lbs got 13

Split Squats-5x5-275lbs

Barbell Glute Bridges-5x5-605lbs

Super set-20 rounds
Seated Hamstring curls-(1st 10 rounds full stack,last 10 rounds half stack)
Leg Extensions-(1st 10 rounds full stack,last 10 rounds half stack)
\
"A horse never runs so fast as when he has other horses to catch up and outpace."-Ovid


#5

Halcj1 dude!! Thanks for stopping! You have to keep a log on here dude, I need your constant Squat pr's to keep me motivated!


#6

01/08/16 Fri: Horizontal press

"The happiness of a man in this life does not consist in the absence but in the mastery of his passions."-Alfred Lord Tennyson

AM workout
Super set-
Wheelbarrow Incline press- 3x5-580lbs
Sled Rows-3x5-475lbs

Giant set-5 rounds
Sled Rows-1x5-475lbs
Wheelbarrow Incline press-1x5-540lb
Bear hugged sandbag carry-1 run for 125 feet @ 300lb

Pm workout
Wheelbarrow Incline press/Bent-over row Complex?- ( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-525lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-505lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-485lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-465lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-445lbs
Sled Rows-1x5-475lb

Super set- A
Military Press-5x5-205lbs
Sled Rows-5x5-475lb

Super set- B
Military Press-5x5-195lbs
Sled Rows-5x5-475lb

Super set- C
Military Press-5x10-150lbs
Sled Rows-5x5-475lb

“This is the substance of the Way of the Samurai: if by setting one's heart right every morning and evening, one is able to live as though his body were already dead, he gains freedom in the Way.
his whole life will be without blame, and he will succeed in his calling.”
― Tsunetomo Yamamoto


#7

01/11/16 Mon: Pull

"Always remember this...there is only ONE recipe for strength. A secret recipe that was handed down from Sandow to John Grimek to Paul Anderson to Vasily Alexeev to Bill Kazmaier to me. Now I'm giving you that magical recipe...hard work plus proper nutrition plus time equals strong."-Steve Pulcinella

AM workout
Barbell Hack squats/ Behind the back Deads
1x3-560lb
3x3-530lb

Conv. Deadlift-3x3-430lbs

3' Deficit Deadlifts-3x3-330lbs

PM workout
Sled rows-
5x5-475lb
5x5-405lb
Sled hand over hand pull-5x50ft-405lbs
One arm Sled rows-5x8-305lbs

“To be number one, you have to train like you’re number two.” – Maurice Greene


#8

Back log- tues and wed nothing was as sick a puppy with parvo!

01/14/16 Squats w2

Back Squats:
warm ups-no rest just keep throwin' on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-535lbs
3x3-550lbs
2x5-535lbs
5x5-455lbs

Barbell Glute Bridges-5x5-605lbs

GHR Deadlift-
3x3-275lbs
5x5-225lbs
5x10-135lbs

Cossack Squats-5x5-bw plus 70lb DB

Super set-10 rounds
Seated Hamstring curls-(1st 5 rounds full stack,last 5 rounds half stack)
Leg Extensions-(1st 5 rounds full stack,last 5 rounds half stack)

01/15/16 Fri: Horizontal press

"Perseverance is a great element of success. If you only knock long enough and loud enough at the gate, you are sure to wake up somebody."-Henry Wadsworth Longfellow

AM workout
Super set-
Wheelbarrow Incline press- 3x5-580lbs
Sled Rows-3x5-475lbs

Giant set-5 rounds
Sled Rows-1x5-475lbs
Wheelbarrow Incline press-1x5-540lb
Bear hugged sandbag carry-1 run for 125 feet @ 300lb

Pm workout
Wheelbarrow Incline press/Bent-over row Complex?- ( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-525lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-505lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-485lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-465lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-445lbs
Sled Rows-1x5-475lb

Super set- A
Military Press-5x5-210lbs
Sled Rows-5x5-475lb

Super set- B
Military Press-5x5-195lbs
Sled Rows-5x5-475lb

Super set- C
Floor Press-5x10-230lbs
Sled Rows-5x5-475lb

"The real man smiles in trouble, gathers strength from distress, and grows brave by reflection."
-Thomas Paine


#9

“Don’t quit. You’re already in pain. You’re already hurt. Get a reward from it!” – Eric Thomas

01/16/16 Sat:core
hanging leg raises/crunches-3x5-bw plus 125lbs, 3x5-bw plus 75lbs
kneeling cable crunches-5x20-175lbs
standing oblique crunches-5x10-150lbs
ab pushouts-5x10-175lbs

01/18/16 Mon: Pull
AM workout
full Deficit Deadlifts-12x3-430lbs
"kettlebell" swings-5x20-75lbs

PM workout
Narrow grip Sled rows-
5x5-475lb
5x5-405lb
Sled hand over hand pull-5x50ft-405lbs
One arm Sled rows-5x8-305lbs

“As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be.” – Glenn Pendlay


#10

01/19/16 Tues mix

“The LORD is my shepherd; I shall not want. He maketh me to lie down in green pastures: he leadeth me beside the still waters. He restoreth my soul: he leadeth me in the paths of righteousness for his name's sake. Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the LORD forever."-Psalms 23

Am workout Commercial gym

Super set-
Front squat-5x5-335lbs
Push press-5x3-200lbs

Farmer's WOD (35 total snatches,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!

..............................................................................................................................
Super set -A 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-75lb

Super set-B 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-70lb

Super set -C 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-65lb

Super set -D 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-60lb

Super set -E 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-55lb

Super set -F 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-50lb

Super set -G 5 rounds
Split Snatch1x1-150lb
Lateral raises- 1x8-45lb
...........................................

Super set-
Split Snatch- 6x3-135lbs
Weighted pull-ups: 6x3-BW plus 65lbs

Super set -
SG GHR Deadlift-5x5-225lbs
Weighted pull-ups-5x5-BW plus 45lbs

“Whatsoever a man soweth, that shall he also reap.”-Gal. 6:7


#11

01/20/16 Wed. Extra pressing

"Oh, you think darkness is your ally. But you merely adopted the dark; I was born in it, molded by it. I didn't see the light until I was already a man, by then it was nothing to me but BLINDING! The shadows betray you, because they belong to me!" -Bane, the dark knight rises

Am workout
Superset-A
Incline wheelbarrow press -3x5-580lb
Sled Rows-3x5-500lb

Super set-B
Incline wheelbarrow press5x5- 540lb
Sled Rows-5x5-500lb

Super set-C
Floor Press-5x5-285lbs
Sled Rows-5x5-500lb

Pm Workout
Super set-D
Axle-Log press-5x5-200lb
Sled Rows-5x5-500lb

Super set-E
Floor press-5x8-260lbs
Sled Rows-5x5-500lb

Super set-F
Floor press-5x5-235lbs
Sled Rows-5x5-500lb

"Death does not wait for you to be ready! Death is not considerate, or fair! And make no mistake: here, you face Death."-Ra's al Ghul


#12

01/21/16 Squats w3

“I wouldn’t tell somebody they weren’t a powerlifter because they would only bench press or they only benched and deadlifted. But what the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys, you know? Strap your cock on, leave your pussy at home, and put a bar on your back and bend your knees.” Kirk Karwoski

Back Squats:
warm ups-no rest just keep throwin' on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-535lbs
3x3-550lbs
2x5-535lbs
5x5-455lbs
5x8-405lbs

Narrow Stance Back Squat paused for a 2 bill kazmaier count
5x5-315lbs

Barbell Glute Bridges-5x5-605lbs

GHR Deadlift-
3x3-275lbs
5x5-225lbs
5x5-185lbs

Cossack Squats-5x5-bw plus 75lb DB

Super set-10 rounds
Seated Hamstring curls-(1st 5 rounds full stack- 5 reps,last 5 rounds half stack-12 reps)
Leg Extensions-(1st 5 rounds full stack 5 reps,last 5 rounds half stack-12 reps)

“Down the road, in a gym far away
A young man was heard to say
“No matter what I do, my legs won’t grow!”
He tried leg extensions, leg curls, leg presses too
Trying to cheat, these sissy workouts he’d do!
From the corner of the gym where the big guys train
Through a cloud of chalk and the midst of pain
Where the big iron rides high, and threatens lives
Where the noise is made with big forty-fives
A deep voice bellowed as he wrapped his knees
A very big man with legs like trees
Laughing as he snatched another plate from the stack
Chalked his hands and monstrous back
Said, “Boy, stop lying and don’t say you’ve forgotten!
Trouble with you is you ain’t been SQUATTIN’!”

– Jeff “MAD DOG” Madden


#13

01/22/16 Fri: Horizontal press

"Not a word of retreat. You'll never persuade me. It's not my nature to shrink from battle, cringe in fear with the fighting strength still steady in my chest. I shrink from mounting our chariot--no retreat--on foot as I am, I'll meet them man-to-man."-Diomedes, Iliad

AM workout
Super set-
Wheelbarrow Incline press- 3x5-585lbs
Sled Rows-3x5-475lbs

Supert set-5 rounds
Sled Rows-1x5-475lbs
Wheelbarrow Incline press-1x5-540lb

Bear hugged sandbag carry-5 runs for 200 feet @ 300lb ( 60sec rest between sets)

Pm workout
Wheelbarrow Incline press/Bent-over row Complex?- ( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)

Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-525lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-505lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-485lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-465lbs
Sled Rows-1x5-475lb
Wheelbarrow Incline press-5x5-445lbs
Sled Rows-1x5-475lb

Super set- A
Military Press-5x5-210lbs
Sled Rows-5x5-475lb

Super set- B
Military Press-5x5-195lbs
Sled Rows-5x5-475lb

Super set- C
Floor Press-5x10-230lbs
Sled Rows-5x5-475lb

“Let me not then die ingloriously and without a struggle, but let me first do some great thing that shall be told among men hereafter.” ― The Iliad


#14

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

01/23/16 Sat:core
hanging leg raises/crunches-3x5-bw plus 125lbs, 3x5-bw plus 75lbs
kneeling cable crunches-5x20-185lbs
standing oblique crunches-5x10-150lbs
ab pushouts-5x10-185lbs

01/25/16 Mon: Pull
AM workout

Super set-12 rounds
Full Deficit Deadlifts-1x3-430lbs
Backwards sled drag-1x25ft-700lbs

PM workout

Super set-5 rounds
Full Deficit Deadlifts-1x3-380lbs
Backwards sled drag-1x25ft-600lbs

Narrow grip Sled rows-
5x5-600lb
5x5-500lb
Sled hand over hand pull-5x50ft-405lbs
One arm Sled rows-5x8-305lbs

“If you want something you’ve never had, you must be willing to do something you’ve never done.” - Thomas Jefferson


#15

01/26/16 Tues mix

“You’ve got to block out all distractions when you train. Your focus has to be 100% into the rep. You’ve got to get into a zone. You know you’re in the zone when guys in the gym look you in the eye and then quickly turn away ’cause they see the fire. You’ve got to be all business.” - Mike Matarazzo

Am workout Commercial gym

Super set-
Front squat-5x5-335lbs
Push press-5x3-200lbs

Farmer's WOD (35 total snatches,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!

..............................................................................................................................
Super set -A 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-75lb

Super set-B 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-70lb

Super set -C 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-65lb

Super set -D 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-60lb

Super set -E 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-55lb

Super set -F 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-50lb

Super set -G 5 rounds
Split Snatch1x1-150lb
Lateral raises- 1x8-45lb
...........................................

Super set-
Split Snatch- 6x3-135lbs
Weighted pull-ups: 6x3-BW plus 65lbs

Super set -
SG GHR Deadlift-5x5-225lbs
Weighted pull-ups-5x5-BW plus 45lbs

"If you think lifting weights is dangerous, try being weak. Being weak is dangerous." - Bret Contreras


#16

01/27/16 Wed. Extra pressing

“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men”. - 'Dr. Squat' Fred Hatfield.

Am workout
Superset-A
Incline wheelbarrow press -3x5-580lb
Sled Rows-3x5-500lb

Super set-B
Incline wheelbarrow press5x5- 545lb
Sled Rows-5x5-500lb

Super set-C
Floor Press-5x5-275lbs
Sled Rows-5x5-500lb

Super set-D
Floor Press-5x5-270lbs
Sled Rows-5x5-500lb

Pm Workout

Super set-E
Axle-Log press-5x5-200lb (This thing is a f*ckin beast)
Sled Rows-5x5-500lb

Super set-F
Wheelbarrow-viking press-5x5-400lbs
Sled Rows-5x5-500lb

Super set-G
Floor press-5x8-250lbs
Sled Rows-5x5-500lb

Super set-H
Floor press-5x5-235lbs
Sled Rows-5x5-500lb

“You shall gain but you shall pay with sweat, blood, and vomit, Comrade.”
― Pavel Tsatsouline


#17

01/28/16 Squats w4

"Don't ever believe you have nothing to lose. There's always something to be lost when you change something or try something new. Nothing is ever free. Not even experience." - Paul Carter

Back Squats:
warm ups-no rest just keep throwin' on weight
bar x some
1x5-135lbs
1x5-225lbs
1x5-315lbs
1x5-405lbs
1x3-495lbs
Working sets- 2 min rest, belted
1x3-535lbs
3x3-550lbs
2x5-535lbs
5x5-455lbs
5x8-405lbs

Narrow Stance Back Squat paused for a 2 bill kazmaier count
3x5-355lbs
3x5-315lbs

Barbell Glute Bridges-5x5-605lbs

GHR Deadlift-
3x3-275lbs
5x5-225lbs
5x5-185lbs

Cossack Squats-5x5-bw plus 75lb DB

Super set-10 rounds
Seated Hamstring curls-(1st 5 rounds full stack- 5 reps,last 5 rounds half stack-12 reps)
Leg Extensions-(1st 5 rounds full stack 5 reps,last 5 rounds half stack-12 reps)

“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” - John Wooden


#18

01/29/16 Fri: Horizontal press

"The world ends when you're dead. Until then, you got more punishment in store. Stand it like a man, and give some back".-Al Swearengen

AM workout
Super set-
Wheelbarrow Incline press- 3x5-585lbs
Sled Rows-3x5-500lbs

Supert set-5 rounds
Sled Rows-1x5-500lbs
Wheelbarrow Incline press-1x5-545lb

Wheelbarrow Incline press/Bent-over row Complex?- ( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)

Sled Rows-1x5-500lb
Wheelbarrow Incline press-5x5-525lbs
Sled Rows-1x5-500lb
Wheelbarrow Incline press-5x5-505lbs
Sled Rows-1x5-500lb
Wheelbarrow Incline press-5x5-485lbs
Sled Rows-1x5-500lb
Wheelbarrow Incline press-5x5-465lbs
Sled Rows-1x5-500lb
Wheelbarrow Incline press-5x5-445lbs
Sled Rows-1x5-500lb

Pm workout

Super set- A
Military Press-5x5-210lbs
Sled Rows-5x5-500lb

Super set- B
Military Press-5x5-195lbs
Bear hugged sandbag carry-5 runs for 100 feet @ 300lb

Super set- C
Floor Press-5x10-235lbs
Sled Rows-5x5-500lb

"From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do -- now."-Epictetus


#19

"And what I'm telling you now is not for you to go out and try the same ways I try, or not to even try my technique. Just put it to your personality, put it to yourself, and you develop your workout. Cause those books and things, those are other people's gimmicks and hypes. Build your own gimmick and hype, and that'll make you a better powerlifter. Not just doin' it like James does it, cause if you try to fly off the building like superman you'll be out there in the middle of the street." - James Henderson

01/30/16 Sat:core

hanging leg raises/crunches-3x5-bw plus 125lbs, 3x5-bw plus 75lbs
kneeling cable crunches-5x20-185lbs
standing oblique crunches-5x10-150lbs
ab pushouts-5x10-185lbs

30 min solo bjj drills with a dummy

01/31/31 Sun.

pm workout
30 min solo bjj drills with a dummy

02/01/16 Mon: Pull
AM workout

Super set-12 rounds
Conv, Deadlifts-1x3-430lbs
Backwards sled drag-1x25ft-700lbs

PM workout

Super set-5 rounds
Conv. Deadlifts-1x3-430lbs
Backwards sled drag-1x25ft-600lbs

Narrow grip Sled rows-
5x5-600lb
5x5-500lb
Sled hand over hand pull-5x50ft-405lbs
One arm Sled rows-5x8-305lbs

02/02/16 Tues mix

Am workout Commercial gym

Front squat-5x5-345lbs

Farmer's WOD (35 total snatches,190 total lateral raises) Complete 1 super set, rest 60 sec move to next super set no rest between rounds!

..............................................................................................................................
Super set -A 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-75lb

Super set-B 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-70lb

Super set -C 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-65lb

Super set -D 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-60lb

Super set -E 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-55lb

Super set -F 5 rounds
Split Snatch-1x1-150lb
Lateral raises- 1x5-50lb

Super set -G 5 rounds
Split Snatch1x1-150lb
Lateral raises- 1x8-45lb
...........................................

Super set-
Split Snatch- 6x3-135lbs
Weighted pull-ups: 6x3-BW plus 65lbs

Super set -
SG GHR Deadlift-5x5-245lbs
Weighted pull-ups-5x5-BW plus 45lbs

Pm workout
30 min solo bjj drills with a dummy

"NOT training everyday leads to more injuries! If you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don't recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles equals injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can't contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that's when they are resting!" - John Broz


#20

02/03/16 Wed. Extra pressing

“One living daily in the Way carries their head low and their eyes high; reserved in speech and possessing a kind heart, they steadfastly continue in their training efforts."-Mas Oyama

Am workout
Superset-A
Floor press -3x5-350lb
Sled Rows-3x5-500lb

Super set-B
Floor press-5x5- 300lb
Sled Rows-5x5-500lb

Super set-C
Floor Press-5x5-275lbs
Sled Rows-5x5-500lb

Super set-D
Floor Press-5x5-270lbs
Sled Rows-5x5-500lb

Pm Workout

Super set-E
Axle-Log press-5x5-200lb
Sled Rows-5x5-500lb

Super set-F
Wheelbarrow-viking press-5x5-400lbs
Sled Rows-5x5-500lb

Super set-G
Floor press-5x8-250lbs
Sled Rows-5x5-500lb

Super set-H
Floor press-5x5-235lbs
Sled Rows-5x5-500lb

"Studying the martial Way is like climbing a cliff: keep going forward without rest. Resting is not permissible because it causes recessions to old adages of achievement. Persevering day in, day out improves techniques, but resting one day causes lapses. This must be prevented."-Mas Oyama