Tuesday 5/31/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 87.5lbs 1x5, 102.5lbs 1x5, 115lbs 1x9

Bench press 85lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 16kg - 5x3/3

Farmers walk - 95lbs each hand - 3x 40yds.

I still feel like crap but today went well. The farmers walk all of a sudden is feeling really light. I'll stay with the progression that I'm using because it's working.

Monday 5/30/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 125lbs 1x5, 145lbs 1x5, 160lbs 1x7

Double swings 2x 20kg - 5x12

I felt like crap today, but every session counts.

I am supposed to be hitting the prowler on my squat days. It's tough because I have to pack up and drive to a place I can do them and then set up all after my squats and swings. I am going to have to suck it up at some point and get my conditioning back up to speed.

Friday 5/27/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x5, 125lbs 1x5

5/3/1 Backoff week.

Thursday 5/26/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 195lbs 1x5, 255lbs 1x5

5/3/1 Backoff week.

Tuesday 5/24/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x5, 100lbs 1x5

5/3/1 Backoff week.

Monday 5/23/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x5, 135lbs 1x5

5/3/1 Backoff week.

Friday 5/20/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x3, 125lbs 1x5, 140lbs 1x3, 155lbs 1x6

Barbell press - 70lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 20kg - 5x1/1

Farmers walk - 90lbs each hand - 3x 100yds.

Thursday 5/19/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 255lbs 1x5, 290lbs 1x3, 325lbs 1x4

Back squat - 100lbs 5x10

I was hoping for 5 reps but I'm happy with 4. I'm close to 5 reps with 325lbs. One of my goals is 5 reps with 345lbs. Not far.

Tuesday 5/17/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 100lbs 1x5, 110lbs 1x3, 122.5lbs 1x6

Bench press 87.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x14

BU Press 16kg - 5x3/3

Various holds and hanging from my pullup bar (it's raining out)

Pressing continues to get and feel stronger. The BU presses are feeling much better as well. When I first started them my groove felt rusty, but now they feel like they are moving well.

Monday 5/16/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 135lbs 1x5, 155lbs 1x3, 170lbs 1x5

Double swings 2x 20kg - 5x10

A pr for squats done in my home gym in weight. I squatted 200lbs before in Jordan's studio before I had my hip replacement but have never gone above 165lbs in my own garage before this. I know how hilarious that might sound to stronger people, but it's been a tough road to get back to this point.

When I write out all the weights for the upcoming month I always look ahead to see what the AMRAP squat weights are going to be with some apprehension. I am getting used to more weight on me though and it really isn't bad at all when I get under the bar. 5/3/1 is pretty amazing in how it just keeps the weights you are using completely doable for a good margin of reps above the minimums even 4 months in. I'm hoping to go at least 2 more months without needing a reset. I'm pretty confident that will work out considering the progress all around so far.

Friday 5/13/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x3, 115lbs 1x3, 135 1x3, 150lbs 1x7

Barbell press - 67.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 20kg - 5x1/1

Farmers walk - 85lbs each hand - 3x 100yds.

Thursday 5/12/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 240lbs 1x3, 270lbs 1x3, 305lbs 1x6

Back squat - 95lbs 5x10

Tuesday 5/10/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 90lbs 1x3, 105lbs 1x3, 117.5lbs 1x8

Bench press 85lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x12

BU Press 16kg - 5x2/2

Farmers walk - 95lbs each hand - 3x 40yds.

Monday 5/9/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 125lbs 1x3, 145lbs 1x3, 155lbs 1x7, 160lbs 1x4

Double swings 2x 20kg - 5x10

Prowler - total weight 205lbs 4x 40 yd. sprint alternating high and low push

I accidentally used last weeks weight for my AMRAP sets. No big difference between 155 lbs. and 160 lbs. but I still did a set with 160 just because. I did the same reps with 155 that I did last week, but they felt stronger.

Gnarly. That's what the prowler "sprints" I was doing are. I measured the distance out this time and the distance is a lot longer than when I paced it out the first time. The low handle pushes are brutal. I'm going to have to build up a bit just to make the full 6x alternating sprints called for.

Friday 5/6/11

Afternoon:

Bench press - 65lbs 1x5, 85lbs 1x5, 100lbs 1x3, 110lbs 1x5, 125 1x3, 140lbs 1x9

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

BU Press 16kg - 1x1/1

BU Press 20kg - 5x1/1

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

Thursday 5/5/11

Afternoon:

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 225lbs 1x5, 255lbs 1x3, 290lbs 1x7

Back squat - 90lbs 5x10

I had a couple more reps in me but I'm going to try to keep my first week moderate and push it more in the 2nd and 3rd weeks.

Tuesday 5/3/11

Afternoon:

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 85lbs 1x5, 100lbs 1x5, 110lbs 1x8

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

BU Press 16kg - 5x2/2

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

Good stuff. The dips were great for my triceps, but all the pressing was hard on my elbows. I'm thinking I'll plug in BU presses for singles or doubles on my pressing days instead.

Monday 5/2/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 115lbs 1x5, 135lbs 1x5, 150lbs 1x7

Deadlift - 170lbs 5x10