Week 3 - 2014

Continuing 5-4-3-2-2-2-2-3-4-5 pyramid with 14 assistance.

Monday 20Jan

Squat (95,115,145,170,200) x 7

3x (5m)

Front Squat x8 @ 75

Press x8 @ 75 (8-8-6)

V-Handle Pull-down x8 @100

Burpee 20/40 x 5 - 30

Tuesday 21Jan

Press (45,45,60,70,82.5) x 6

2x

Clean and Press x8 @ 70

Plank @ 30s

T-Bar Row x8 @45

Jump Rope 30/30 x 4 - 240

 

Thursday 23Jan

Dead (135,175,200,240) x 7

6x 9m35s

G-Row @30 x 6

Muscle Snatch @65 x6

Row 250m x 3

60s rest - 3m20s row time

Tried for 6 rounds, just not happening. 

Friday 24Jan

Bench (65,80,100,110,135) x 8

5x 8m35s

T-Bar Row x 5 @ 45

V-Handle Pulldown x5 @ 100

Muscle Snatch x5 65

30m Run @ 3.4 mph

Week 2

Continuing 5-4-3-2-2-2-2-3-4-5 pyramid with 14 assistance.

Monday 13Jan

Squat (95,115,135,155,195) x 7

5x

Front Squat x5 @ 65

Press x5 @ 65

G-Row x5 @ 20s

Burpee 30/30 x 5 - 30

Tuesday 14Jan

Press (45,45,55,65,80) x 10

6x

Muscle Snatch x5 @ 55

T-Bar Row x5 @ 45

Plank x30s

Jump Rope 30/30 x 5 - 226

2 hr judo

Wednesday 15Jan

Sleep

 

Thursday 16Jan

Dead (135,165,195,235) x 7

Row 250m x5

60s rest - 5m25s row time

Friday 17Jan

Bench (65,75,95,105,130) x 10

5x

Close Grip Bench x 5 @ 95

One Armed Pull Down x5 @ 40

Goblet Squat x5 @ 45

Treadmill 10m @ 3.5mph

Saturday 18Jan

60 Pushups

50 Sit-ups

35 Rack Dips

Week 1

Continuing 5-4-3-2-2-2-2-3-4-5 pyramid with 14 assistance.

Monday 06Jan

Squat (95,115,145,165,190) x 10

5x

Squat x5 @ 65

Push Press x5 @ 65

V-Handle Pull-down x5 @ 100

Burpees 30/30 x4 - 25

Tuesday 07Jan

Press (45,45,55,65,77.5) x 8

Tried two rounds of pull/press and plank/row. Anything with the push-up component really trashes me right away. Subbed a 5x5 machine circuit of Ab/Chest Press/OHP

Jump rope 30/30 x4 - 242

Wednesday 08Jan

Major FML day, so FML.

 

Friday 10Jan

Dead (135,165,195,225) x 8

5x 

G-Row x6 @ 20s

Muscle Snatch x6 @ 65

Row 250m x 4

60s rest

4m45s row time

Saturday 11Jan

Bench (65,75,95,105,125) x  8

3x

T-Bar Row x8 @ 45

V-Handle Pulldown x8 @ 100

KB Snatch x8/8 @ 20

30m treadmill - 1.78mi

End of the Year 2012

Cracked a tooth in late deer season, spent the last half of December either in a good deal of pain, high from the pain meds, or with horrible stomach cramps from the other pain meds/antibiotics.  Went in last week and just ran through the paces on the big four.  Going to working the LCI program into 2014 with a more regular progression to the Interval segment, and continuing to use the GSLP plugin for the Lifting segment starting from a deload to kick the year off.

Thursday 02JanPress (45,45,55,65,75) x 8

Squat (95,115,135,155,185) x 5

Friday 03JanBench (65,75,95,105,120) x 5

Dead (135,165,195,225) x 5