Straight Rat.

01 Apr 15

Weight: 165.2

Conditioning:

4 Rounds
-Snatch x 5
95-110-120-130
-Push-up to Row x 8
35-35-35-35
-400m run with 30lb medicine ball

Strength:

Deadlift x 5
225-255-275-290-290
Press x 5
95-115-120-125-130
Weighted-Pull-up x 5
45-55-60-60-65


Comments:
Wanted to hit some accessory work but was short on time.

02 Apr 15

Hill sprints x many

03 Apr 15

Weight: 167.2

Pull-ups
20-15-10-5
Press x 5
135 x 5 x 5 (last set got 4)

Front squat x 5
135-185-225-225-235-255(2) 225(3)
Incline Bench Press x 5
135-155-175-175-185-185

Bulgarian Split Squat x 8
30-40-50-50
Incline Pause Bench Press x 8
135 x 8 x 4

03 Apr 15

1 Arm Barbell Press
45 x 8
50 x 6
55 x 6
60 x 6
65 x 3
55 x 5

1 Arm DB Row
80 x 12 x 6

Row: 6 Rounds
200 m AFAP
Rest 2 Min

04 Apr 15

Skill/Strength:
1 PC - 1 HPC - 1HC
135-155 x 3 - 165-175
1 PC - 1 HPC - 1 HC - 1 Press - 1 Push Press
135 emom for 10 minutes

Strength:

Suitcase deadlift:

135 x 5
155 x 5
175 x 3
185 x 1
205 x 1

Super-set

Pause Front Squat ( 5 second pause)
135 x 3
165 x 2
185 x 2
225 x 2
245 x 1

Dips:
30 x 5 sets

Accessory:
3 rounds
Single -leg glute bridge x 10 each leg
Barbell landmine x 10
30 second side Plank

06 Apr 15

Weight: 164.4

Conditioning:

EMOM for 10 Min

  • 3 Hang Cleans @ 135
  • 10 kb swings @ 45 lb
  • 10 goblet squats @ 45 lb

Strength:

Deadlift x 5
185-225-255-275-295-275
Incline Bench Press x 5
135-150-170-185-185-175
1 Arm DB Row x 5
90 lb x 6 sets

Accesory:

2 Second Pause Deadlift (below knee)
225x5x5
Incline DB Bench Press w/ 65 lb
12-12-10-9-10
Windshield-Wiper
8-8-8-8-8

07 Apr 15

Weight: 164.0

Conditioning:

Deck of Cards

Hearts: Thrusters w/ 65lb
Diamonds: KB Swings w/ 53lb
Spades: Sit-ups x 2
Clubs: Push-ups x 2
Jokers: 20 Burpee Box Jumps

08 Apr 15

Weight: 167.0

Strength:

Front Squat
135 x 10
185 x 6
225 x 5
245 x 5
255 x 3; 225 x 3
225 x 5

Accessory:

Anderson Front Squat x 6
185-205-205-205
BTN Press x 8
95-95-95-95
Wide grip Pull-ups
15-13-13-12

Accessory 2

Bulgarian Split Squat x 8
95-95-105-115
Z-press x 8
95-105-105-115

Conditioning:
One-Arm Farmer carry 53# kb for a mile.

08 Apr 15

Weight: 167.0

Strength:

Front Squat
135 x 10
185 x 6
225 x 5
245 x 5
255 x 3; 225 x 3
225 x 5

Accessory:

Anderson Front Squat x 6
185-205-205-205
BTN Press x 8
95-95-95-95
Wide grip Pull-ups
15-13-13-12

Accessory 2:

Bulgarian Split Squat x 8
95-95-105-115
Z-press x 8
95-105-105-115

Bodybuilding:
Side lateral x 12 x 3
Chin-ups x 15

Conditioning:
One-Arm Farmer carry 53# kb for a mile.

09 Apr 15

Weight: 166.4

Conditioning:

10 Rounds

150 Meter Hill Sprint
20 KB Swings
Walk Down to Beginning and Repeat


Comments:
Hill Sprints Suck.

10 Apr 15

Weight: 165.2

Skill/Strength:
Worked up to 3 RM Clean
Bar-95-135-155-175-185-195

Strength:

Deadlift x 5
185-225-255-285-300-275

Incline Bench Press x 5
135-155-175-185-185-185

Accessory:
Incline Bench Press from Bottom Pins
135 x 8, 135 x 8, 150 x 6, 150 x 6
L-sit chin ups
15-13-13-13

Conditioning:
6 rounds
3 Clean @ 155
Rest 20 seconds
After 6 rounds rest 2 minutes then repeat.


Comment:
Left shoulder was feeling like trash today.

11 Apr 15

Hiked in the morning with a 50 lb ruck for about 5 miles.

Skill: Overhead Squats with pause at bottom
Bar x 10
95 x 8
125 x 5
135 x 5
150 x 3
165 x 3
135 x 5

Accessory:
(Taken from Alpha’s log)
Loaded bar with 215 and set a running clock.
Minute 1: 1 Deadlift
Minute 2: 2 Deadlifts
Minute 3: 3 Deadlifts
So on and so forth… Made it to minute 14.


Comments:
Moved to a new place where I live by a bunch of hills and valleys so it makes it really convenient to hike.
I think I’m gonna start trying to push my OH squat up.
The accessory stuff was pretty rough. Went into it thinking I loaded the bar to lightly but by minute 10 my thoughts had quickly changed. Don’t know if that’s a good round to end up at but il try to eat it next time.

12 Apr 15

Weight: 165.2

Strength/Skill: Worked up to a Heavy Single on the Clean.
Bar x some
135 x 5
155 x 3
175 x 3
185 x 2
210 x 1
220 x 1
235 x 1

Cluster Sets: 2 Rounds
155 x 3 reps x 6 sets
Rest 20 seconds between sets
Rest 2 Minutes after 1st round.

Hiked 4 miles with 50 lb ruck.

13 Apr 14

Weight: 165.2

Strength:

Push-Press x 5

135-155-165-150

Front Squat

135 x 10
165 x 8
195 x 5
235 x 5 x 2
255 x 5 (PR)
225 x 8

Accessory:

Anderson Front Squat
185 x 8
195 x 8
215 x 5
215 x 6

BTN Press
95 x 8
100 x 8
105 x 6
105 x 3; 95 x 3

Ran 3 miles

Back Squat
225 x 20


Good lifting today. Wasn’t planning on running but a roommate asked mid workout so I decided to join. Squats after the run was just to see if I could. Surprisingly it was pretty easy.-

13 Apr 14

Weight: 165.2

Strength:

Push-Press x 5

135-155-165-150

Front Squat

135 x 10
165 x 8
195 x 5
235 x 5 x 2
255 x 5 (PR)
225 x 8

Accessory:

Anderson Front Squat
185 x 8
195 x 8
215 x 5
215 x 6

BTN Press
95 x 8
100 x 8
105 x 6
105 x 3; 95 x 3

Ran 3 miles

Back Squat
225 x 20


Good lifting today. Wasn’t planning on running but a roommate asked mid workout so I decided to join. Squats after the run was just to see if I could. Surprisingly it was pretty easy.-

14 Apr 14

Strength:

Anderson back squat.
135 x 10
185 x 8
225 x 8

Back Squat
225 x 30

Variations of curls and tricep extensions for 30 min with a friend


Comments:
Supposed to be a conditioning day but Had some free time and a buddy and I just killed did some pump work.
Pretty happy with the 30 rep squats with 225.

16 Apr 15

Weight: 165.6

Strength:

Deadlift
135 x 10
185 x 5
235 x 5
255 x 5
285 x 5
310 x 5
325 x 3
275 x 5

Accessory:
Loaded a bar with 225 and set a running clock.
Minute 1: 1 deadlift
Minute 2: 2 Deadlift
Minute 3: 3 deadlift
…made it to minute 13

Pm:

Conditioning:
10 rounds

  • 5 Thrusters
    -10 KB Swings w/ 53 lb
    -200 m run with 30lb medicine ball

Rucked 3 miles with #50 lb pack.

17 Apr 15

Strength:

Front Squat:
135 x 10 x 2
185 x 8
235 x 5 x 3

Conditioning:

6 Rounds
-150 m hill sprint

  • 10 burpees

20 Apr 15

Weight: 165.4

Conditioning:
5 power clean
135-155-175-155-135
5 presses
50-50-50-50-50
5 push up to row
30-30-30-30-30
50 meter offset farmer walk
70 lb kb

Strength:
Deadlift:

135 x 10
185 x 8
235 x 5
275 x 5
305 x 5
320 x 5
275 x 10 ( TnG)

Accessory

Deadlift from pins just above knees
235 x 5
275 x 5
315 x 5
335 x 5

Pull-ups
10-10-10-10

Kb swings x 20
53-53-53-53


Comments:
Still recovering from being sick. Felt like complete garbage.
Deadlift when well and was planning on doing more but the neighbor began to complain and called the landlord.

22 Apr 15

Weight: 163.2

Strength:

Front Squat:
Bar x some
135 x 10
195 x 6
235 x 5
260 x 4, 225 x 3
240 x 5 x 2

Accessory:

1/2 front squat

225 x 5
245 x 5
265 x 5
275 x 3
285 x 3

Moved safety pins backed down to normal setting and unloaded bar to 225 as fast as possible.
225 x 9

Accessory 2

Bulgarian split squat
40’s x 8
50’s x 8
60’s x 6
70’s x 6

Arms:
Ez bar curl
60 x 12 x 3
Rest 1 min between each set.

Notes:


Still feel pretty bad, coughing up phlegm the size of small children. Working out doesn’t really help out as I feel my health decline after the session but as Henry rolling so eloquently put it… “There is no better way than fight weakness than with strength.”
Overall good lifting session. Can’t wait to get better so I can start conditioning again.

24 Apr 15

Partner Deadlift’s
Load 225 on bar and go one for one, resting only the time it takes the other person to complete the reps.
1-2-3-4-5-6-7-8-9-10-8-6-4-2

Other back stuff

26 Apr 15

Press:
95x10
125x 5
135 x 4
135 x 3
135 x 3
95 x 10

Ran 3 miles: hills

27 Apr 15

Weight: 168.4

Front Squat
Bar x some
135 x 10
200 x 5
235 x 5 x 4
185 x 17, racked it and rested 20 or so second and completed 3 more reps. Re-racked the bar and set it on my back and completed
185 x 20 back squat.

Run 2 miles, interval/hills.


Notes:
Hadn’t kept up with the log in sometime because I was feeling really sick. First time I feel pretty good but unfortunately I was short on time so this is all I could do. Legs are pretty taxed from all the hill runs and back is tight. 235 felt like a truck on the front squats. Gotta get at it next time. Glad to be feeling better though.

30 Apr 15

Weight: 168.7

Strength:

Press ss/ w/ 10 pull-ups after each set.

Bar x some
65 x 10
95 x 10
115 x 5
135 x 5 x 2
135 x 4 x 2
135 x 3 x 2
145 x 2 x 2
145 x 1 x 2

Conditioning: taken from Alpha’s log

1 right kb snatch
1 burpee
1 left hand kb snatch
1 pull-up
Repeat but adding one more rep to everything until you get to the 10th round.

Jog 2 miles


Comments:
Been really short on time these past couple of days, did some pressing to see how it went. Pretty happy with it but I want to do better. Conditioning sucked ha.