Straight Rat: Training Log 3

Training Logs
1

09 August 16

Weight: 170.0
AM: Ran 2.5 Miles

NOON: Conditioning

6 Rounds

1 Min of Power Snatches @ 75 lb’s
1 Min of OH Squats @ 75 lb,s
1 Min of Burpee Over The Bar
1 Min Rest

2

10 Aug 16

Weight: 169.4

Deadlift

135 X 6
225 X 5
315 X 3
365 X 2 X 2
315 X 8 X 3

Back Squat

225 X 8 X 2 (3-1-3 tempo)

Conditioning

15 Min AMRAP

8 Pull-up
8 Box Jumps
12 KB Swings

3

11 August 16

Did some accessory work for triceps. Nothing worthy.

4

Weight: 169.0

Strength: Deadlift

135 X 5
225 X 5
315 X 3
345 X 5 X 3

Accessory: OH Squat

95 X 15 X 2
135 X 10 X 2
165 X 5

Volume: Pendlay Row

135 X 10
185 X 10
205 X 6
155 X 16

T - Bar Row

45 X 15
90 X 10
115 X 12 X 2
90 X 20 X 2

Comments:

Deads felt really good.

5

17 August 2106

Weight: 172.0

Strength: Press

Bar x some
95 x 10
115 x 6
135 x 3
145 x 5 (PR)
145 x 3 x 2

Accessory: Incline Bench Press SS Pullups

135 x 12 ; 10 Pull-ups
155 x 10 ; 10 Pull-ups
165 x 10 ; 10 Pull-ups
135 x 10 ; 10 Pull-ups
135 x 6 ; 10 Pull-ups

Accessory 2 Tri - Super Set

dumbbell lateral raises to rear delt raises to tricep push down

Noon: Ran 2 Miles

10-9-8-7-6-5-4-3-2-1

Thrusters @ 95 lbs
Pull-ups

6

19 August 16

Back squat

135 x 8
225x 5
275 x 3
315 x 7 (PR)
335 x 3 (PR)
345 x 2 (PR)
315 x 6
315 x 5

Ran 3 Miles

7

21 August 16

Press

95 x 8
115 x 3
135 x 3
145 x 4 x 3

Accessory: A bunch of lateral raises and bodyweight dips

8

23 August 16

AM: Ran 2.5 Miles

Noon

Strength: Deadlift

135 x 8
225 x 5
315 x 3
355 x 5 x 3

Accessory: OH Squat

95 x 12
135 x 10
165 x 10

Volume:

Dumbbell Row

60 x 15
80 x 12
100 x 10

T-Bar Row

45 x 10
90 x 10
115 x 10
135 x 10 strip to 90 x 15 strip to 45 x 20

Bodyweight Chin-ups
10 reps x 5 sets

Comments:
Slowly pushing the deadlift up. Things felt good today. except my shin. I think i have shin splints… again…

9

28 Aug 16

Weight: 171.0

Power: Power Clean

135 X 5
165 X 3
185 X 3
205 X 3 X 3

Strength: Press SS Pull-ups

95 X 8 ; 12 Chin-ups
115 X 5 ; 12 Chin-ups
135 X 8 X 2 ; 12 Chin-ups
135 X 7 ; 12 Chin-ups

Accessory: Incline Bench Press

135 X 12 X 2
155 X 10
165 X 10

Volume: Shoulder Circuit w/ 10lb

3 Rounds

12 Lateral Raises
12 Front Raises
12 45 Degree Raises
12 Rear Delt Raises

Core:
3 sets
2 min plank

15 v -ups
25 Russian twists
20 v - ups
25 Russian twists
15 v - ups
25 Russian twists