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

Week 49

Lowering Chin-up Assistance to 14 from 15, continuing 5-4-3-2-2-2-2-3-4-5 pyramid. Throughout the week was hitting failure attempting rep 4 or 5 of the last 5 set

Monday 02Dec

Missed

Tuesday 03Dec

Squat (100,120,150,170,200) x 7

Press (45,55,70,80,97.5)  x5

3x @

Squat 75x8

Push Press 75x8 - bit much

V-Handle Pulldown 100x8

Jump Rope 30/30x5

Wednesday 04Dec

Missed

Thursday 05Dec

Dead (135,165,195,230) 8x strapped

1x 245, 265, 285

6x 

G-Row @20s x6

Muscle Snatch @20sx6

Jump rope 30/30 x6

Friday 06Dec

Upright Bench (55,75,95,115,135) x5

Couple of bros were tying up a rediculous amount of space today.  Subbed Upright for regular bench and did a 6x6x3 machine circuit instead of intended work.

Jump Rope 30/30 x5

Saturday 07Dec

2 Hr Hike

Week 48

Monday 25Nov

Squat (95,110,135,155,195) x7
Press (45,55,65,75,95)  x5

3x

Clean and Press @db 25x8

Plank x30s

Concept 2 30/30 x6 - 790m

Wednesday 27Nov

Dead (135,160,185,225) x 10
Bench (65,75,95,110,135) x 7

4x 

G-Row @25s x6

Muscle Snatch @75 x6

Jump Rope 30/30x6

Friday 29Nov

4 hr Hike

Saturday 30Nov

3hr Hike

Week 47

Monday 18Nov

Squat (95,110,135,155,190) x8

Was running significantly late today.  Did the Pull-up progression and squats only.

3x @

Squat 75x8

Push Press 75x8

V-Handle Pulldown 100x8

KB Snatch @20 - 3x2min AMRAP

Tuesday 19Nov

Press (45,55,65,75,92.5)  x7

3x

Clean and Press @70x8

DB Plank/Row @20sx8

Jump Rope 30/30x5

Wednesday 20Nov

Missed 100 push-ups.  Did 4x10 standard and 4x10 incline pushups

Chinups 5x5 @ 14 assist (1 less than daily standard)

Knee Raise 2x10

Thursday 21Nov

Dead (135,160,185,220) x10 strapped

6x 

G-Row @25s x6

Muscle Snatch @75 x6

Concept 2 - 250m x4 4m42s row time w/ 60s rest

Friday 22Nov

Bench (65,75,95,110,130) x6

5x 

T Bar Row 45x5

V-Handle Pulldown @100 x5

KB Snatch @20 w/ 15 rack x5

Concept 2 30/30 x6 - 850m

Saturday 23Nov

Missed - spent the time on a range day prior to upcoming opener

Week 46

Monday 11Nov

Squat (90,110,135,155,185) x8

5x @7m3s

Front Squat 65x5

Press 65x5

G-Row 25x5

Concept 2 250 m x 4 - 45 sec pause, 4m45s row time

Tuesday 12Nov

Press (45,55,65,75,90) x6

6x

Gladiator Pushup @20sx5 <- eff these things

Muscle Snatch @65x3

Concept 2 500 m x 4 - 30 sec pause. 4m40s row time. 

Wednesday 13Nov

Dead (135,155,180,215) x5 - grip failing, still coming up after the nerve impingement.  Going to start working straps into the work set.

5x Complex A @ 65

• Front Squat x5
• Push Press x5
• Squat and Press x5
• Hanging knee raise x10

Jump Rope 60 on/30 off x4

Thursday 14Nov

Upright Bench (65,75,95,110,130) 130x4x2, 120x5 - Subbed in upright since the other benches were full.  Had problems with the technique, will retry same weight next week on the standard Bench.

5x 6m 30s

Close grip Bench 75x5

One Armed Pulldown @40x5 - difficult on R elbow.

KB Goblet Squat @20x5

45 sec sprint x 4

Friday 15Nov

4x Hike 1 mi

Saturday 16Nov

2x Hike 1 mi

Week 45

Started on the Greyskull LCI this week. Had some sloppy subs a few of the circuits since I did them all ad-hoc. Intervals still suck for me, but that's why I'm happy they're in the program. Started heading out in the the AM instead of fitting it in after work. Felt a little off-kilter due to some of the new variety vs the straight GSLP I'd been working on, we'll see how the next week goes.

With the new schedule, scaled a few other things back. Have not been working with the clubs at home this week, looking to add this back in shortly as I adjust to the timing. I have also stopped working the c25k exercises in preference to working the program as closely to written as I can.

Monday 04NovSquat 8 @180 (95, 115, 135, 145, 180)

5x: 7m22s
Squat @65 x5
Barbell Clean and Press Press @45 x5 (whoops, wrong exercise)
Subbed 5x Pullups @19 assistance (approx 112 assist.  Bad sub, which only happened due to the cables being tied up.)

Tabata Kettlebell Swings - 104 @20lbs

Tuesday 05Nov
Press 7@87.5 (45, 50, 65, 75, 95, 87.5)

5x: 9m49s 3x from knees
Barbell Clean and Press @70 x5
Dumbbell Push-up/Row @20 x5

Burpees 30 Sec alternate for 4 min - 37

Wednesday 06Nov
100 pushups, any configuration
Chin-up pyramid
Hanging Knee Raise 2x12
Standard Knee Raise 1x10

Thursday 07Nov
Deadlift 5@210 (135, 155, 175, 210)

5x @6m49s
G-Row 20s@ x6
Muscle Snatch @70 x6

Row 500m - 2:19

G-Row done in the Roman Chair, felt a bit underloaded; Snatch felt a bit overloaded leading to gaps in the circuit.

Friday 08Nov
Bench 10 @125 (60, 75, 90, 105, 125)

3x @3m40s
Lying T-Bar Row 45@ x8 (tried 90, stripped after first set)
V-Handle Pulldown @95x8 (tried 85, added after first set)

Kettlebell Snatch @20 x 8L x 8R

Row 4x250m w/ 30/45/60 off. 4m30s row time. 

Saturday 09Nov
10mi hike, hopefully with 5mi under load

Week 44

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-5

Mon 10/28: c25k 2-1 @ 2.0/5.0
Press: 10 x 45 5 x 50 3 x 60 2 x 70 2 x 5 x 85 7 x 85	Squat: 10 x 85 5 x 105 3 x 135 2 x 145 2 x 5 x 175 8 x 175
Thur 10/31: After lifting, did C25k 2-2 @ 2.0mph/5.0mph
Bench (Subbed Upright bench for availability): 10 x 60 5 x 70 3 x 90 2 x 100 2 x 5 x 120 8 x 120	Dead: 5 x 135 5 x 155 5 x 175 7 x 205
Sat 11/2: Went back into the gym an extra day this week. Did standard pullup set @15, starting to get reasonable 5 sets out of the back end. Did all four big lifts up to 3x5 at the weight listed for standard days earlier in the week. Attempted C25K 3-3 but was too worn out and bailed.

Week 43

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4/-/5

Tues 10/22: c25k 1-2 @ 2.0/5.0
Press: 10 x 45 5 x 45 3 x 60 2 x 65 2 x 5 x 80 7 x 80	Squat: 10 x 85 5 x 100 3 x 125 2 x 140 2 x 5 x 170 8 x 170
Thur 10/24: After lifting, did C25k 1-3 @ 2.5mph/5.0mph
Bench: 10 x 55 5 x 65 3 x 85 2 x 95 2 x 5 x 115 10 x 115	Dead: 5 x 135 5 x 155 5 x 175 7 x 200

Week 42

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-/5 Days where I allow more recovery time I can get the last set of 5, but I'm already in the gym a while and I'm trying to get the reset period down to 30 seconds on this ladder. Frankly, a true ladder would have even less time. I'm giving this two more weeks and if I don't nail the last 5 solid, I'll up the assistance weight again and try to get into the program.

Tues 10/15:
Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 75 10 x 75	Squat: 10 x 90 5 x 110 3 x 135 2 x 155 2 x 5 x 165 7 x 165
Thur 10/17: After lifting, did C25k 1-1 for 30 minutes at 2mph/5.5mph
Bench: 10 x 55 5 x 65 3 x 75 2 x 85 2 x 5 x 110 8 x 110	Dead: 5 x 135 5 x 155 5 x 175 7 x 195

Week 41

Did the home set 4x this week.
Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-5
Tues 10/8:

Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 70 10 x 70

Squat: 10 x 90 5 x 110 3 x 135 2 x 155 5 x 185

Fri 10/11:

Bench: 10 x 50 5 x 60 3 x 75 2 x 85 2 x 5 x 105 10 x 105	Dead: 2 x 5 x 135 5 x 160 6 x 190
Curls: 3 x 30 x 25 Flybacks and Pivots: 3 x 12 x 5

Week 40

Fell off the wagon, dealing with the arm etc, but recently back from WMAW.  Pretty good progress with the impingement issues, trying to get back into things.

Currently trying to do nightly: 6 basic club actions + over the shoulder + americana.  Most exercise I do 30x, some are difficult and I do 20x, all with the 3 lbs clubs.  Recently added 3 serts of triceps flybacks I do with the bells and three sets of a exercise where the upper arm is held to the torso and the forearm is held parrallel to the ground and rotates fully out, then across the torso.

I've also been curling and OHP with kettlebell.  I keep flirting with KB sets, but have been relatively exhausted with work.

Hit the Y today, did some machine cardio and tried to get through the remaining three lifts.  Did warmups for the squats, but could tell the work sets weren't going to happen.

15 min on the Treadmill @ 105 HPM
Assisted Pullups- 10/7 @18
Bench - Up to 9 @ 100
Dead - Up to 6 @ 185
Squat - Warmup set up to 155
20 min on upright bike at 135 HPM

Week 29

Two spotty half weeks previous. Some of the work from last week was recorded on Week 27 and the rest got canceled.  The guy loading the bar is a schmuck, and not only did he screw up the bench load for the second time in a row, but he also loaded a fifty pound jump instead of a ten pound jump when I was singling my pulls.

Pullup: 5,5,6 @ 18 assistance

Curls: 6, 6 @ 30's

Bench: 6 @ 115

Dead: 8 @ 190 , 1@ 225 some left

Press: 6 @ 85

Squat: 5 @190

	10x	5x	3x	2x	3x5x
Harness	10
Pullup		18
Curls	30's
Bench	50	55	70	85	105
Dead		100	130	160	190
Press	45	45	55	70	85
Squat	95	100	130	160	190

Week 27 2013

Curls: 8-9 @ 30's

Bench: 4 @ 115

Dead: 6 @185

Press: 6 @80

Squat: 5 @185

Pull up: 5-4 @ level 18

Tues 04Sept2012

Press
10x45
5x45
3x65
2x80

5x95
5x95
8x95

Feet Supported Chins
3x8

Squat
10x45
5x70
3x105
2x140

5x180
5x180
9x180

Fri 10Aug2012

Press

10x45

5x45

3x55

2x65

5x80

5x80

7x80

Dead

5x45

3x105

2x145

8x175

Weighted Feet supported Chinups

5 sets of 8

Sat 04Aug2012

Press

10x45

5x45

3x50

2x60

5x75

5x75

8x75

Squat

10x45

5x60

3x90

2x120

5x155

5x155

8x155

 Weighted Feet supported Chinups

5 sets of 8

Tues 31Jul2012

Press

10x45

5x45

3x45

2x55

5x70

5x70

10x70

Squat

10x45

5x60

3x90

2x120

5x150

5x150

7x150

Weighted Feet supported Chinups

5 sets of 8

Wed 25Jul2012

Press

10x45

5x45

3x45

2x55

5x65

5x65

9x65

Dead

5x65

3x95

2x140

7x165

Weighted Feet supported Chinups

8 sets of 5