monday/tuesday 7/7 7/8

Squat
235 2x5
1x8
kicked my ass

day 1 smolov jr press
105x6x6

100 Push ups

3x15 Plate overhead extensions

4x25 seated dips

50 sit ups

Tuesday

worked up to 365lb deadlift

45 pull ups, 5 negatives

21's with 30lb dumbbells

3x12 kb row with 53lbs

50 225lb tire flips for time
5:25

Monday 6/30

Took a week off of squats to let some minor discomfort subside. Today was the first day back

230x5x2
230x10
Still getting at least 10 with the +5 sets

Press
95x10
115x10
135x4
135x4

Ring Dips
2x15
1x19
almost died on the 20th

45 push ups

4x100 yard sprints

Tuesday 6/24/14

Romanian Deadlift
225lbs 4x5
225lbs 1x10

25 Negative Pull Ups

3x10 KB Rows

21's
3 sets with 30lb db's

100 DB curls
20lbs
45 reps, 80reps, 100reps

Thursday 6/19/14

Back Squat
227.5x5
227.5x10

Goblet Squat
35lbx20x2

Push Press max attempt
135x5
155x5
185x1
195x1
205 f,f

Ring Push ups
100 reps

1mile ruck with 40lb vest

Tuesday 6/17/14

Skipped deads because I'm pretty beat today. 

25 negative pull ups

Barbell rows

95x12x3

Very controlled movement 

21's with dumbbells

25lbsx3

Burned

1mile ruck with 40lb vest

Monday 6/17/14

Back squat

Barx10x2

135x10

185x5

205x4

225x5x2

225x11

Hell yea. Beat the crap out of me but I'm happy I can get 11 reps at a weight that I couldn't do a few years ago. 

Press

Not posting warm ups 

125x5x2

125x6 + 1 push press 

Klokov press

95x5

95x6

Ring dip

3x15

Wod

1 lap

12 walking lunges

60 yard sprint 

Took 6 rounds to get around

Thursday 6/12/14

Squat
45x10x2
135x10
185x5
205x4
222.5x5x2
222.5x11

Again 11 reps. If I can get this with 225 I will be extremely happy.

Squat
155x10x5

Push Press
95x8
135x5
155x5x3

Push up
100 reps

Klokov press
85x5x3

Klokov Push Press
115x8

Tuesday 6/10/14

Deadlift

135x10

225x5

225x3

275x3

305x5

Reset my deads. Dropped weight a bit to focus on form and work back up. 

Pull ups 

25 reps in sets of 5

25 5 second eccentric focus pull ups (5 second slow lower)

Pendlay Rows

45x12

95x12

115x12x2

21's dumbbell curls

25lbs x 3sets

20 rings rows

4 100 yard sprints

Monday 6/9/14

Back Squat

220x5x2

220x11

Press

125x5x2

125x7+1 push press

Push Press

95x15x3

Ring Dips

3x12

50 abmat sit ups

Friday 6/6/14

Hang power cleans

155x2x3

Romanian deadlifts

155x10

185x8

225x8x3

Chin ups

50 rep

Pendlay Row

95x12

135x10

Dumbbell curls 

30x15x3

Barbell shrugs

135x25x4

Abmat sit ups

50

2/3 mile ruck

40lb weight vest

Thursday 6/5/14

Waste of a day. I felt a little weird aggravation in my right calf. Didn't push it and took the day off. Feels shitty. I'll do good tomorrow. 

Wednesday 6/4/14

Easy day today. Rest day but wanted to try out weighted walking or rucking

1 mile with 40lb weight vest
feel it a lot in the traps. Otherwise pretty easy.

Then a little later walked a mile with no weight.

Tuesday 6/3/14

Deadlift

45x10

135x10

225x8

265x5

315x3x3

Felt heavy. Good though. I may see how these 3x3 sets go for a bit. I like the slightly higher volume

50 pull ups

Barbell row

45x15

95x12

115x12x3

Dumbbell curl

30x15x3

Farmers carry

53lb kbs 200 yards + 50 shrugs

Monday 6/2/14

Back squat

95x10

135x7

185x5

217.5x5x2

217.5x11

Keeping up with the 10+ reps on all my 5+ sets. That's good news. 

Front squat

135x5x3 second pause

Last set 5 extra reps. No pause

Press

125x5x2

125x7x1with the 5+set

Felt heavy

Kb press

35x12x2

35x15x1

Ring dips

3x15

Today felt a little easy as a whole. Each lift was heavy and exhausting but I'm done now and have a lot of energy. I'd do a little more but tomorrow has a lot of heavy back movements. 

Friday 5/30/14

Hang Power Clean

95x10

135x5

155x3x5

Grip is the problem here. Hard to regrip the hook grip 

Chin ups

50

Terrible at these

Romanian Deadlifts

135x10

185x8

205x10

205x8

205x12

Barbell Rows

45x12

95x12

95x12

95x12

Dumbbell Curls

30x12

30x12

30x15

Thursday 5/29/14

Another good day. I love this program

Back Squat

Barx10x2

135x10

185x5

215x5x2

215x11

Love the 5+ reps

Back squat

155x10x5

Push press

Barx10

95x10

135x5

155x5x3

15 second hold at the top if final set

Ring push up 

100 reps

50

Ab mat sit ups 

Tuesday 5/27

Deadlifts

135x10

225x5

275x5

325x3

Felt form breaking down

50 pull ups

Pendlay Row

45x15

65x15

85x15 

Just getting form down

Dumbbell curls 

3x12 30lbs

Bro as hell

Kb shrugs

1x25 70lbs

1 mile slow walk

Monday 5/26/14

Really loving this new program. The workouts are long but I think this is what I need.

Back Squats

2x5 210lbs

1x10 210lbs 

Very happy with this. I didn't think I could get 10reps

Front Squat

5x3 3 sec pause

135lbs

Pretty easy

Press

2x5 115lbs

1x10 115lbs

KB Press

3x12 35lbs

3 sets if Ring Dip

15,11,12

Saturday 5/24/14

God this sled is rough. I thought I was going to see breakfast

6x50yard sprints with 70lbs

Approx 2min rest between rounds

1 mile slow walk

6x50 yard sprints

No rest. 80% effort 

45 min rest

4x100 yard sprints

Max effort. 1 min between sprints. 

Good day. Should be 100% for Mondays volume. 

Friday 5/23/14

Pretty beat up from yesterday but not too bad. 

Hang power cleans

95x10

115x10

135x5x3

Felt heavier than it should have.

Romanian Deadlifts

185x5x3

Light weight but I have a feeling my hamstrings will kill tomorrow. Probably because they hurt already. 

50 Chin ups

Terrible. These need a lot of work. 

KB Rows

70x12x3

70lb Kb Farmers Carries

400 Yards

This is hell. 

Thursday 5/22

Man this is rough.

Back Squat

205lbs

2x5

1x5+ (as many reps over 5 as possible)

I got 13

Then 

5x10 squats with 155

The burn

3x5 push press

145

3x12 KB Press 35lbs

100 ring push ups

This new program is going to kick my ass. I think this is what I need to get over the plateaus. 

My new program

So, I need to get stronger. That's all I care about right now. Burpee times, quick metcons, and other conditioning can take the back seat. There are a ton of great programs out there but I like programming and want to do it myself. I'm curious what I'm capable of with my own program. I need to lift more and here's how I plan on doing it.



Monday
2x5,1x5+ Back Squats + 5lbs per workout
5x3 Pause Front Squats
3x5 Press+Max rep Push Press
3x12 KB Press
3x Max rep Ring Dips

Tuesday
1x5 Deadlift
50 Pull Ups
3x10 Barbell Row
3x12 Dumbbell Curl
400 Yards of 70lb KB Farmer Carries

Wednesday 
Off

Thursday
2x5,1x5+  Back Squat +5lbs per workout
5x10 Back Squat
2x5, 1x5+ Push Press
3x Max Rep Handstand Push Ups + max hold on last rep
100 Ring Push Ups


Friday
Clean work. Heavy Singles, triples, complexes. Play it by ear.
3x10 Romanian Deadlift
50 Chin Ups
3x15 KB Rows
400 Yards of 70lb KB Farmer Carries

Saturday
Sled and Sprint work

I plan on eating a lot of food. I will not be super clean since I need a lot of cals. I'm not too concern with being lean but I also don't want to gain too much fat. This plan will go for 3 months minimum. I need to commit to it and put in the effort. If I do this plan and eat right I will gain strength and no longer be embarrassed by my child-like squat.

Current lifts:
Back Squat- 280
Front Squat- 240
Press- 165
Push Press- 195
Deadlift- 405
Clean- 215

#absareoverrated