Sunday 12-01-13

Military Press

Warm up with Limber 11

Bar 6-8 reps

65 x 3

75 x 3

85 x 3

95 x 1

95 x 2

95 x 3

100 x 1

100 x 2

100 x 3

105 x 1

105 x 2

105 x 3

Finished with only 3 waves

Loaded carries (farmers)

- Reverse crunches in between carries
- x 3 rounds.

Body Weight = 182lbs

12-02-13

Incline Tilt Bench Press

Limber 11

Bar 6-8 reps

125 x 3

140 x 3

160 x 3

170 x 1

170 x 2

170 x 3

175 x 1

175 x 2

175 x 3

180 x 1

180 x 2

180 x 3

Completed 3 Waves

Density

Completed 25 reps and then felt burnt out so I stopped to error on the side of caution.

Loaded Carries/Abs

- Farmers Carry/Weighted Crunches x 2
- Farmers Carry/Reverse Crunches x 2

12-04-13

Squat

Limber 11

Bar 6-8 reps

135 x 3

150 x 3

170 x 3

180 x 1

180 x 2

180 x 3

185 x 1

185 x 2

185 x 3

190 x 1

190 x 2

190 x 3

Density

- Only got 8 reps, then burned out so I stopped there.

Loaded Carries

Farmers Walk/Abs x 4 rounds.

12-05-13

Military Press

Limber 11

Bar 6-8 reps

65 x 3

75 x 3

85 x 3

95 x 1

95 x 2

95 x 3

100 x 1

100 x 2

100 x 3

105 x 1

105 x 2

105 x 3

Density

Did 30 reps in 7 minutes

Loaded Carries/Abs x 3

12-07-13

Slight Decline Bench Press

Limber 11

Bar 6-8 reps

135 x 3

145 x 3

160 x 3

170 x 1

170 x 2

170 x 3

175 x 1

175 x 2

175 x 3

180 x 1

180 x 2

180 x 3

185 x 1

Density

26 reps in 8 minutes and then felt fatigued so I stopped

Loaded Carries/Abs x 3 rounds.

Weight was 184lbs.

Felt a little rundown from changing shifts. Trained at 1830 hours on 12-05-13 and then 0800 hours on 12-06-13.

12-08-13

Military Press

Limber 11

Bar 6-8 reps

65 x 3

75 x 3

85 x 3

95 x 1

95 x 2

95 x 3

100 x 1

100 x 2

100 x 3

105 x 1

105 x 2

105 x 3

110 x 1

110 x 2

110 x 3

115 x 1

Density

30 reps in about 8 minutes at 85

Loaded Carries/Abs x 3 rounds

12-09-13

Slight Incline Bench Press

Limber 11

Bar 6-8 reps

125 x 3

145 x 3

160 x 3

170 x 1

170 x 2

170 x 3

175 x 1

175 x 2

175 x 3

180 x 1

180 x 2

180 x 3

185 x 1

185 x 2

185 x 3

Density

30 reps in 8 minutes and 30 seconds (sets of 3)

Loaded Carries/Reverse Crunches x 3 rounds

12-10-13

Squat

Limber 11

Bar 6-8 reps

135 x 3

155 x 3

170 x 3

180 x 1

180 x 2

180 x 3

185 x 1

185 x 2

185 x 3

190 x 1

190 x 2

190 x 3

195 x 1

Density

5 reps only due to lower back pain

Did not do Loaded Carries or abs due to back pain

12-12-13

Military Press

Limber 11

Bar 6-8 reps

65 x 3

75 x 3

85 x 3

95 x 1

95 x 2

95 x 3

100 x 1

100 x 2

100 x 3

105 x 1

105 x 2

105 x 3

110 x 1

110 x 2

110 x 3

115 x 1

115 x 2

115 x 3

Density

Completed 30 reps, forgot to time

Klokov Pulls

95 for 4 sets of 3-5 reps

- Working on solid form because I have not done the movement in about a month

Loaded Carries x 3 rounds

Indigo 3G arrives later today so tomorrow will be the first day I take it.

02-16-15: 8th week of BBB (Running 27 week format laid out in Beyond book)

PRESS:

5 x 80

5 x 90

8 x 100

5 x 5 @ 95 pounds

Barbell rows superseded between work sets of PRESS and BBB sets

Finished with triple set of tricep pushdowns with rope, rope hammer curls, and alternating bicep curls

Walked on treadmill for 20 minutes