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.