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