Recent PR’s
UB
LB
PBTS Wk.2
Mon 9/27/10
1230
ME UB
2.Pullups
BWx6,8
15x 4 x10s
CGB
135x5
185x4
225x2
255x1 rpe-6
275x1 rpe-8
C2 row- 3k T=12:44.3
–have head cold
PBTS Wk.2
9/28/10 Tues
work
Rot cuff
PM
–bs-185
–40KB Sn/ arm
reps- 6,6,5,5,4,4,3,3,2,2,1,1
T=8:30
PBTS Wk.2
9/29/10 Wed
DE/RE UB
0720
1 1/2 Axle press
80x6
100x6
120x5x3s rpe-7-8.5
PJ
170x3
200x2 rpe-8
190x3,3 rpe-7.5
DB Rows
100x8x8s
Dips-BWx7,10,9
Rope Face pulls-21x10,12,13
Alt Curls- 45x6,5,5
15min of row 500m
20 box jumps-18"
got 3 rds +500m row
PBTS Wk.2
9/30/10 Thurs
ME LB
1030
2.DL off 2 mats
225x4,3
275x3
315x2x8s rpe-7-8.5 (83% of last weeks 2 mat pr-375)
Notes:
good day, all fast
PM
KM1
BJJ
PBTS Cy.1 Wk.2
10/2/10
DE LB
1b. box jumps
24" x 2 x12s
notes: got 2.5 hrs of sleep at work last night, tired, decent day.
PBTS Cy.1 Wk.3
10/4/10
@ work
GPP/Back
1.Rotator work
2.Tread walk-inc-8.5, spd-3.5, t=11min
3.Cable scarecrow-12.5x10x3s
3b.Vgrip cable row- 10x10,12x10,14x10
3c. DB UP row- 35x10x2s
PBTS Cy.1 Wk.3
10/5/10
ME UB
1.Milt
95x5
115x5
135x5
155x1
170x1
PP
180x3
205x2,2
Pullups
BWx3,6
15x5x10s
CGB
135x4
185x4
225x3
255x2
3bd
225x10,10
KB rope UP row
60x8,10,10
Notes:
–tired from work
PBTS Cy.1 Wk.3
10/6/10
ME LB
FS
60chain x5
+95x5
+135x3x3s
+165x2
+185x1
+215x1
DL off 2 mats
225x4,4
275x3
315x1,1
345x1
370x1
SGSLDL
225x5,7,8
PBTS Cy.1 Wk.3
10/7/10
work
PBTS Cy.1 Wk.3
10/8/10-Fri
0915
DE UB
1.Axle 1 1/2press
80x8,6
120x4
135x5x3s rpe-8-9
PJ
170x3
210x2,1
3.Dips
bwx8,5
25x6
40x5,5
3b.rope facepulls
21x10
23x10
25x10,10
3c. Hammer curls
45x8
50x7,7,7
rest next few day
PBTS Cy.2 Wk.1
10/11/10
DE UB/ ME DL
axle pj
120x5,5
170x3
200x2x5s rpe-7-8.5
DL off 3 mats
185x4,3
225x3,3
275x3
315x2
340x3 rpe-8.5
SGSLDL
225x5
275x3x5s
4.GHR-diff stances
BWx7x3s
4b. RH
90x10x3s
PBTS Cy.2 Wk.1
10/12/10 Tues
GPP
KB Sn
50x10/arm
60x10
70x5
some pushups/chins
1mi run-9:15
Notes: did yard work all day, tired
PBTS Cy.2 Wk.1
10/13/10 Wed
OFF—decided to skip this since yesterday was pretty much an off day, unsure of work sched. rest of week, so decided to get day 2 in.
ME UB/ DE LB
1.1 1/2 Milt
95x5
115x5
135x4
155x3x4s rpe-7-9
PJ
155x3
185x3
215x2
3.Axle CG floor press
210x3,5
210+20chain x3
210+40chain x2,1
pin 32-6" rom maybe
210+40chain x6,5
CSR-NG
70x8
90x6,6,5,5,5
Pin Sqt-LB PL-shoulder width
pin 21
135x6
225x3,3,3
pin 24-below par.
225x2,2,2
–have not squatted like this in forever, felt weird/good
Notes to self:
PBTS
Day 1
DE UB/ ME DL
Day 2
ME UB/ DE sqt
Day 3
Strongman events–prob only happen every other week
–At least 2 off days, some form of light cardio
–Other days–CF/GPP work/ some extra Back/abs
PBTS Cy.2 Wk.1
10/14/10 thurs
OFF
Tread walk
Stretch
PVC
PBTS Cy.2 Wk.1
10/15/10 Fri
extra- “events”-not really
1.12" log
PP
90x8
134x5
167x3
178x2,1
PJ
189x1,2
200x2
Rvrs Band BS-Med bar
Avg Bands
135x8
185x5
225x3,3
275x2,2,2
belt
315x2x5s
—form felt best ever done
OH JMpress
65x8
115x5
85x10x3s
4.Sled Rows
180x150ft x2
PBTS
Cy.2 Wk.2
10/18/10 Mon
ME LB/ DE UB
1.Axle PP
120x5,4
170x3x6s
DL off 3 mats
185x5
225x4
275x3
315x3
340x1
365x2 rpe-9.5, was not feeling this today
SG SLDL
225x4,6
250x3,3
275x3
295x3,3 rpe-9
4a.GHR
BWx10x3s
4b. RH
90x10x3s
Tues 10/19/10
busy day @work= no sleep
Wed 10/20/10
GPP
1a. MB BS
135x5,5
185x4,4,4
1b. PSn-kg’s
50x2
60x2,2,2
T=20min
–done after that
PBTS
Cy.2 Wk.2
10/21/10
ME UB/ DE Sqt
1.1 1/2 Milt
95x5
115x5
135x5
150x3x6s—had nothing
PJ
185x3
205x2,1,1
Pullups
BWx5,6
15x7x10s
–so hard today
Axle CG Floor pin press
pin 35
210x6
add 60 chain
+210x2
+170x7,6,6
DE Pin Sqt
pin 24
135x4,4
185x2
Pin 22
185x3,3,3
—today was awful, got about 15 min of sleep tues night, so ill blame that.
PBTS
Cy.2 Wk.2
10/22/10
@ work
GPP
Stretch/ roll/ treadwalk/abs
PBTS
Cy.2 Wk.2
10/23/10
events
12"log
PP
90x10
134x5
178x3,2,2
stict
134x7,5,5
Rvrs Avg. Band MB BS
Straight
135x5
185x5
225x3
bands
225x3
275x3
315x2,1
345x2,2,1
315x3,2,2
Farmers
135x100ft x2
225x100ft x2
Sled rows
180x100ft x3
PBTS
Cy.2 Wk.2
10/24/10 Sun
Off
Played football=a whole bunch of 10-30yd sprints
PBTS
Cy.2 Wk.3
10/25/10 Mon
@ work
GPP
stretch
pvc
ab wheel/ stand abs
c2 row-500m x2:02.8, 1:50.3, 1:52.3
PBTS
Cy.2 Wk.3
10/26/10 tues
off
PBTS
Cy.2 Wk.3
10/27/10 wed
DE UB/ ME LB–deloadish
Axle PP
120x5,5
170x3x2s, x2x5s
Rvrs Band Sumo DL-not very wide
135x
225x5
315x3
rvrs light bands
315x3
365x3
405x1
435x1
465x1-rpe-9, had more but was spent after this
405x3
3a. GHR
BWx8,8
3b. RH
90x1,10
some stand abs
been on a deload since last post, nothing to write home about
PBTS
Cy.3 Wk.1
11/6/10 Sat
1100
Milt
95x8
110x3
130x3
145x6
165x1,1,1
175x1
DB rows
100x12,15,15
Axle 1pp/2pj
120x1
170x1
210x2
rope facepulls
30x10,10
50JR-in btwn sets x 10s
PBTS
Cy.3 Wk.1
11/7/10 Sun
flag football tourney–4 games/40min–took 8 plays off very sore