Tuesday 11/29/11

Afternoon:

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

Monday 11/28/11

Afternoon:

Pushups - 3x 10

TGU 16kg - 5x 1/1

TGU 20kg - 3x 1/1

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

One handed swings 16kg - various sets....around 90 - 100 reps. One set of 15/15 in there.

Two handed swings 20kg - 2x 20

I'm changing things up a bit.

Thursday 11/17/11

Afternoon:

Back squat - 45lbs 2x5, 95lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 85lbs 1x3, 105lbs 1x2, 125lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

Tuesday 11/15/11

Afternoon:

Back squat - 95lbs 3x10

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

Bench: 85 3x10

CC Pullups step 2 horizontal pulls after each set of bench - 3x12 (hands at sternum height, feet under bar)

Rope jumping - did about 12 sets of 20 turns.

I'm moving back to 3 days a week. I've been eating much less in the way of calories and my strength is down along with my weight. My abs are starting to pop though!

Seriously, I'm going to start trying to eat a little bit more. My deadlift sets were very heavy today.

Thursday 11/10/11

Afternoon:

Back squat - 45lbs 2x5, 70lbs 1x5, 105lbs 1x3, 140lbs 1x2, 175lbs 3x 1,2,3

Press - 45lbs 2x5, 65lbs 1x5, 85lbs 1x3, 105lbs 1x2, 125lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, feet under bar)

Rope jumping - did about 10 sets of 20 turns.

My knees were sore after rope skipping the other day. Jumping right into sets of 50+ turns after squatting wasn't such a good idea. I'm going to build up slow.

Tuesday 11/8/11

 Afternoon:

Deadlift - 135lbs 2x5, 160lbs 1x3, 225lbs 1x2, 270lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 70lbs 1x5, 100lbs 1x3, 135lbs 1x2, 145lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x14

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

Not sure about rope jumping after my squatting. My knees felt it a bit.

Monday 11/7/11

Afternoon:

Back squat - 45lbs 2x5, 65lbs 1x5, 100lbs 1x3, 135lbs 1x2, 170lbs 3x 1,2,3

Press - 45lbs 2x5, 65lbs 1x5, 80lbs 1x3, 100lbs 1x2, 120lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

Rope jumping - Just practiced a bit started off with sets of 20 and then worked up to trying some sets of 60. I'm just going to get comfortable with rope skipping again. Once I can hit at least 5 sets of 100 cleanly I'll start working into some timed sets.

Saturday 11/5/11

Afternoon:

Deadlift - 135lbs 2x5, 160lbs 1x3, 225lbs 1x2, 270lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 70lbs 1x5, 95lbs 1x3, 125lbs 1x2, 140lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x12

I was already to start my farmers walks when it started to rain. I thought I could sneak it in before, but wasn't happening.

I feel good. I'm definitely getting leaner fast. I don't want to drop too much weight. I'd like to stay at least around 205lbs if not a bit heavier for now.

Thursday 11/3/11

Afternoon:

Back squat - 45lbs 2x5, 65lbs 1x5, 95lbs 1x3, 135lbs 1x2, 165lbs 3x 1,2,3

Press - 45lbs 2x5, 60lbs 1x5, 80lbs 1x3, 95lbs 1x2, 115lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

I ordered a new jump rope and will probably plug in some rope skipping on these days.

Tuesday 11/1/11

 Afternoon:

Deadlift - 135lbs 2x5, 155lbs 1x3, 220lbs 1x2, 260lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 65lbs 1x5, 90lbs 1x3, 120lbs 1x2, 135lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x10

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

Monday 10/31/11

 Afternoon:

Back squat - 45lbs 2x5, 60lbs 1x5, 95lbs 1x3, 125lbs 1x2, 160lbs 3x 1,2,3

Press - 45lbs 2x5, 60lbs 1x5, 75lbs 1x3, 90lbs 1x2, 110lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x10 (hands at sternum height, feet under bar)

I decided to change things up a bit and stick to the ladders. This will allow me to get more volume with heavier weights. I took more days off last week in my backoff week than I would have liked but I'm not going to kill myself over it.

I'm also adopting the Slow Carb diet to lean out some. It will be interesting to see if it will make a difference in my strength levels. I'm about 212 lbs right now.