Thursday 6/30/11

Afternoon:

Deadlift - 145lbs 3x5, 180lbs 1x5, 215lbs 1x3, 235lbs 1x5, 270lbs 1x5, 305lbs 1x8

Back squat - 100lbs 5x10

One handed swings 24kg - 5x5/5 (on the minute) 50 in 5 min.

The last two reps of my AMRAP set were pretty much at the limit and that last rep was probably the slowest to lockout ever for me. I had 8 reps planned because....I dunno...I got 8 reps with each of my other AMRAP sets this week and I guess I liked the symmetry of it. Getting at least one solid pr this week was something I wanted as well as my previous best with this weight was 6 reps.

I need to get my conditioning going. I'm going to start (gently) building up my swings again. I'm starting pretty light and with low reps to ease myself in. Originally I was going to be pushing the Prowler after my lower body days but....after my lifting it's just not easy to get myself to pack everything up, drive to where I can push it, set it up, etc. It would be another story if I could do at my house or right outside.

The swings will work fine though and I know exactly how to build up to longer sets. I'm planning on hitting the Prowler on Saturdays and doing some conditioning only on those days.

Tuesday 6/28/11

Afternoon:

Barbell press - 55lbs 1x5, 70lbs 1x5, 85lbs 1x3, 90lbs 1x5, 105lbs 1x5, 120lbs 1x8

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

BU Press 20kg - 5x2/2

Monday 6/27/11

Afternoon:

Back squat - 80lbs 1x5, 100lbs 1x5, 120lbs 1x3, 130lbs 1x5, 150lbs 1x5, 170lbs 1x8

Double swings 2x 20kg - 5x14

A few ugly reps at the end of my AMRAP set but I had 8 reps planned and I wanted to get them.

Friday 6/24/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x5, 127.5lbs 1x5

5/3/1 Backoff week.

Thursday 6/23/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x5, 265lbs 1x5

5/3/1 Backoff week.

Tuesday 6/22/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x5, 102.5lbs 1x5

5/3/1 Backoff week.

Monday 6/20/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 1x5

5/3/1 Backoff week.

Saturday 6/18/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x3, 127.5lbs 1x5, 145lbs 1x3, 160lbs 1x5

Barbell press - 72.5lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x16

BU Press 20kg - 5x3/3

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

Thursday 6/16/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x3, 265lbs 1x5, 300lbs 1x3, 335lbs 1x4

Back squat - 105lbs 5x10

I got the 4 reps and was feeling strong. I was really close to going for a 5th rep but didn't. I was surprised about how strong my reps were though. Good stuff.

Tuesday 6/14/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 102.5lbs 1x5, 115lbs 1x3, 127.5lbs 1x6

Bench press 90lbs 5x10 alternating with Band pull aparts (purple Jumpstretch band) 5x16

BU Press 16kg - 5x5/5

Farmers walk - 105lbs each hand - 3x 40yds.

Man...my upper body days are way tougher than my lower body days. I know I'm doing a lot but I'm progressing in everything and feeling strong.

Monday 6/13/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 145lbs 1x5, 160lbs 1x3, 180lbs 1x6

Double swings 2x 20kg - 5x16

Felt great today. I got the same reps as I did with 10lbs less and my form was much better. As the weight gets heavier it is forcing me to really concentrate on tension and my form.

Saturday 6/11/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x3, 120lbs 1x3, 135lbs 1x3, 155lbs 1x6

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

BU Press 20kg - 5x2/2

Farmers walk - 95lbs each hand - 3x 100yds.

Thursday 6/9/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x3, 245lbs 1x3, 280lbs 1x3, 315lbs 1x6

Back squat - 100lbs 5x10

Got the reps I wanted again. My last AMRAP with 315 was 5 reps. The last rep was a real strain, but it locked out.

Tuesday 6/7/11

Afternoon:

Barbell press - 55lbs 1x5, 67.5lbs 1x5, 80lbs 1x3, 95lbs 1x3, 110lbs 1x3, 120lbs 1x8

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

BU Press 16kg - 5x4/4

Farmers walk - 100lbs each hand - 3x 40yds.

Monday 6/6/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 135lbs 1x3, 150lbs 1x3, 170lbs 1x6

Double swings 2x 20kg - 5x14

I felt strong today. I can tell my squatting is stronger because the tendency to good morning out was not really there today. Part of that is making much more of an effort to keep everything tight...especially my back and torso.

Saturday 6/4/11

Afternoon:

Bench press - 70lbs 1x5, 85lbs 1x5, 102.5lbs 1x3, 110lbs 1x5, 127.5lbs 1x5, 145lbs 1x8

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

BU Press 20kg - 5x1/1

Thursday 6/2/11

Afternoon:

Deadlift - 140lbs 3x5, 175lbs 1x5, 210lbs 1x3, 230lbs 1x5, 265lbs 1x5, 300lbs 1x7

Back squat - 95lbs 5x10

Feeling better today. I got the reps I wanted.

My weight is coming down a bit. I've stopped drinking milk and have been trying to increase my protein intake. I'm shooting for roughly 200 grams a day. I'm not going crazy though trying to make that number.

I'm getting leaner fast. I'm about 222 or so right now.