Friday 4/29/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x5

5/3/1 Backoff week.

Thursday 4/28/11

Afternoon:

Deadlift - 135lbs 1x5, 165lbs 1x5, 200lbs 1x5

5/3/1 Backoff week.

Tuesday 4/26/11

Afternoon:

Barbell press - 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x5

5/3/1 Backoff week.

Monday 4/25/11

Afternoon:

Back squat - 70lbs 1x5, 85lbs 1x5, 100lbs 1x5

5/3/1 Backoff week.

Friday 4/22/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 120lbs 1x5, 135 1x3, 150lbs 1x7

Barbell press - 67.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x3

Farmers walk - 80lbs each hand - 3x 100yds.

Thursday 4/21/11

Afternoon:

Deadlift - 135lbs 3x5, 165lbs 1x5, 200lbs 1x3, 250lbs 1x5, 280lbs 1x3, 315lbs 1x5

Back squat - 95lbs 5x10

Tuesday 4/19/11

Afternoon:

Barbell press - 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x3, 95lbs 1x3, 105lbs 1x3, 117.5lbs 1x8

Bench press 85lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x3

Farmers walk - 90lbs each hand - 3x 40yds.

Just crushed my workout today. Last week I did 7 reps with 5lbs less. I just felt really strong. I'm very happy with how fast my pressing strength is increasing.

Monday 4/18/11

Afternoon:

Back squat - 70lbs 1x5, 85lbs 1x5, 100lbs 1x3, 130lbs 1x5, 145lbs 1x3, 160lbs 1x6

Deadlift - 175lbs 5x10

Friday 4/15/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 112.5lbs 1x3, 130 1x3, 145lbs 1x7

Barbell press - 65lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x3

Farmers walk - 70lbs each hand - 3x 100yds.

Thursday 4/14/11

Afternoon:

Deadlift - 135lbs 3x5, 165lbs 1x5, 200lbs 1x3, 230lbs 1x3, 265lbs 1x3, 300lbs 1x6

Back squat - 45lbs 3x5, 90lbs 5x10

Tuesday 4/12/11

Afternoon:

Barbell press - 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x3, 87.5lbs 1x3, 100lbs 1x3, 112.5lbs 1x7

Bench press 82.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 3x2, 2x3

Farmers walk - 90lbs each hand - 3x 40yds.

I forgot that I was plugged in to doing sets of 3 for dips this week. Remembered for the last two sets.

My pressing feels strong. Earlier today I was walking by my kettlebells and on a whim just picked up the 32kg and hit doubles on each arm cold. I didn't have to contort my body or lean all crazy to get them. I think that's the first time I've hit doubles with that bell on my left side. Pretty cool.

Monday 4/11/11

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x5, 85lbs 1x5, 100lbs 1x3, 120lbs 1x3, 135lbs 1x3, 155lbs 1x6

Deadlift - 170lbs 5x10

Prowler - total weight 205lbs 6x 30 yd. sprint high push

I added weight to the prowler this time and went to a lot with markings so I had a better idea of the distance. Last week I definitely underestimated the distance (I tried to pace it out). The parking lot I used today was WAY stickier than the pavement I did this on last week.

I have a better idea of what the prowler flu is now. I didn't wreck myself that bad, but about 5 - 10 minutes after I finished I was feeling a bit ill. :)

I plan on using the prowler for two days during the week. I'll do sprints after my squat day and a marathon either on deadlift day or on Saturdays.

Friday 4/8/11

Afternoon:

Bench press - 65lbs 1x5, 80lbs 1x5, 95lbs 1x3, 105lbs 1x5, 120 1x5, 135lbs 1x9

Barbell press - 62.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x2

Farmers walk 32kg+28kg bell alternating hands - 4x 100 yards

Thursday 4/7/11

Afternoon:

Deadlift - 135lbs 3x5, 165lbs 1x5, 200lbs 1x3, 215lbs 1x5, 250lbs 1x5, 280lbs 1x8

Back squat - 45lbs 3x5, 85lbs 5x10

I had a few more reps in me, but I'm going to make an effort not to push my AMRAP sets to the limit in the first week.

Tuesday 4/5/11

Afternoon:

Barbell press - 45lbs 3x5, 50lbs 1x5, 62.5lbs 1x5, 75lbs 1x3, 80lbs 1x5, 95lbs 1x5, 105lbs 1x9

Bench press 80lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x10

Dips bodyweight - 5x2

Farmers walk - 90lbs each hand - 3x 40yds.

Monday 4/4/11

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x5, 85lbs 1x5, 100lbs 1x3, 110lbs 1x5, 130lbs 1x5, 145lbs 1x8

Deadlift - 165lbs 5x10

Prowler - total weight 155lbs 6x 40 yd. sprint alternating high and low push

First time using my new prowler. The weight was light and I wasn't smoked by this. I was breathing hard and I definitely felt it though. I really just wanted to start getting used to it. I think slowly adding weight to this and build up the brutality. The workout was called "The Hell That is New Jersey" from the Prowler Challenge up at Elite FTS.

Friday 4/1/11

Afternoon:

Bench press - 45lbs 3x5, 60lbs 1x5, 75lbs 1x5, 90lbs 1x5

Band pull aparts (purple Jumpstretch band) 2x5

5/3/1 Backoff week.

Thursday 3/31/11

Afternoon:

Deadlift - 135lbs 3x5, 160lbs 1x5, 190lbs 1x5

5/3/1 Backoff week.