AM Mobility

Sunday, December 29, 2013

AM mobility work
20 min Airdyne
10 min weighted vest incline

Just working out some vacation sloth. Training starts again tomorrow.

Squats

Monday, December 23, 2013

Back in town for a couple of days so I thought I'd give the new plan a run through. 

Squats (TM=455)
5xbar,95,140,185,230,275
3x320,365
1x410

PR Set
3x455 (needed 8 but didn't push it tonight)

Joker
1x505

FSL
SSB Squats
5 sets of 5 x 245

T-Bar Rows
3 sets of 10-20

Decline Abs
3 sets of 10

Throughout:
Box Jumps
Pullaparts
Face Pulls

Squat / Bench / SLDL

Saturday, December 14, 2013
Needed to do something session

I haven't done anything (except a small amount of rolling) since the meet Sunday. The first few days I was insanely sore and the last few I've been sick. Needed to get in and do something today as I will be on vacation the next 2 weeks and training will be hit and miss (mostly miss).

Agile 8
Box Jumps 3 sets of 5 from a deep squat onto the 24" box.

SSB Squat
5x225
5x275
3x315
5x275
5x225

Bench
5x225
3x275
7x315

SLDL with 4" Deficit
3 sets of 10 reps with 135 (this was for stretching purposes)

EZ Bar Curls
2 sets of 20 reps

3 sets of 20 each throughout
Face Pull
Pull aparts
Dislocates
Rear Delt Raises

That was it for today.

Meet Results

Meet Day
Sunday, December 8, 2013


Squats
1x500
1x555 (5# meet PR)
0x600

Bench
1x330
1x375 (tied meet PR)
0x385

Deads
1x550
1x580
1x620 (All time PR)

Total = 1550 (18# PR Total)

Pre-Meet Training

Monday, December 2, 2013
Last Training Before the Meet

We're going to be out of town the next few days so this was my last session before the meet on Sunday. All of this was done for "mobility" purposes.

Squat
Just worked up to some singles with 315.

Bench
Worked up to 3x275

Deadlift
Just did some dive bombs with 225

Pretty boring stuff but it's all I needed. The rest of the week will just be Agile 8 and other mobility stuff on the road. We get back in town Thursday night and will start setting up the meet on Friday.

Prowler

Saturday, November 30, 2013

Mobility
Prowler x 10 trips
Mobility      

Squat-Bench

Friday, November 29, 2013
Meet Prep

Squats
5xbar,135,225,275
3x315
1x365

Bench
5xbar,135,185,225
3x275

That was all for tonight. After going heavy earlier in the week it was just lots of mobility work and some light squats and bench.      

Deadlift Meet Prep

Wednesday, November 27, 2013
Meet Prep

Deads
5x135,225,315
3x365,405
1x455,510,565 (this was a good lift for me as I pulled "from the floor" vs. my usual "dive bomb" technique. This is the most I have pulled non-dive bomb).
The 565 was pretty smooth so I did something I don't usually do and went for a PR.
0x625 (I also pulled this from the floor. I got it 1/2 way up my shins and realized it was too far out and just dropped it. Had it been a meet I would have fought it with my back and tried to bring it back in but that's only worth the risk when it matters. I was pretty happy with this as just the fact it came off the floor put me in the right mindset for the meet.

Press
5xbar,95,135
3x165,185
1x215,225
The 225 felt incredibly heavy so I called it there.

We have our annual 7:30am Thanksgiving Conditioning Fest at the gym in the morning. This usually consists of a lot of Prowler and sled trip. I will be sandbagging as I don't want to mess myself up a week out from the meet.

Happy Thanksgiving to all!      

Squat and Bench Testing

So tonight I decided to test the water and see where I was at. I decided to work up to aggressive openers or potential 2nd lifts.

Squats
7xBar
5x135,225
3x275
1x315,365,405,455,505,555 (this was a very good rep and exactly how I wanted it to go.

Bench
10xbar
5x135,185,225
3x275
1x300,350 (easy with a long pause)
Miss x 400 (this was so close - yet so far)

All in all the perfect night to get me mentally ready for the meet, I am now 100% sure I'm doing it.      

SSB Squats

Thursday, November 21, 2013
Week 2 of 12

AM
20 min Airdyne

PM
SSB Squats (5's Progression - Ladder)
5x250
5x285
5x320
5x285
5x250
This is the best my squats have felt since the NOV meet. They are light but they were fast and comfortable which NONE of my squats have been lately. This makes me happy! Had to leave to transport kids so it was a squat and leave night.

Football Bench

Wednesday, November 20, 2013
ADD Template
Week 2 of 12

Football Bar Bench Press
5x135
5x140
5x160
5x180
Realized I wrote down the wrong numbers at this point so I just did the correct weights in reverse order.
5x225
5x200
5x175
This all went well once I had the correct weights loaded.

TBDL and Swiss Bar Press

Monday, November 18, 2013
Week 2 of 12

AM
Airdyne x 20 min

PM
Agile 8
Box Jumps
5x24"
3,3x30"

Trap Bar DL (3's Progression)
3x335
3x380
3x430

Football Bar Press (5's Progression)
5x125
5x140
5x160

Back Raise
3 sets of 10 reps

Weighted Sit Ups
3 sets of 10 reps

3x20 reps stuff
Pullaparts
Facepulls
Rear Delt Raises

This week is a done using the "alternate" bars for either 3's or 5's progression.

Lonely training tonight:

Tim - Wrestling
Mitch - Dumb
Kevin - Super Oscar

Squats and Bench

Monday, November 11, 2013
ADD Template 
Week 1 of 12

AM
10 min Airdyne
10 min weighted vest incline walk

PM
Agile 8

Bench
5 sets of 5 x 270

Squat
5 sets of 5 x 315
(This was scheduled for 8 sets of 5 reps but I'm easing into the volume as I still have a slight adductor twinge and don't want to aggravate it).

DB Rows
15x100
10x150
20x100

Decline Abs
3 sets of 10 with 10# behind head

Throughout:
Box Jumps - 3 sets of 5 reps
Pullaparts, Facepulls, Rear Delts 3 sets of 20 each

5/3/1 Deads and Press

Monday, October 38, 2013
Week 27 of 28
5/3/1 Week

Press
5x155
3x175
6x195 (PR)
1x215 (Joker)
1x245 (Joker PR)

Deads
5x405
3x455
1x505 (RX)
1x555 (Joker)


Back Raises
2 sets of 10

Pullaparts and Facepulls
2 sets of 20

Tim had a huge Press PR of 170x3 at 176 body weight.

5/5/5 Squats

Thursday, October 24, 2013
Week 36 of 28
5/5/5

AM
Mobility and Airdyne x 20 min

PM
Squat
5x300
5x345
5x390(RX)

SSB GM
10x95,95,115,135

Decline Abs
3 sets of 10 w/#10 behind head

Box Jumps 3 sets of 5

5/5/5 Bench

Wednesday, October 23, 2013
Week 26 of 28
5/5/5

Bench
5x210
5x240
5x275(RX)
5x300(Joker)
5x340(Joker-PR)
Didn't see that one coming until I did the 300 set, everything felt un-special until then.

DB Rows
10x100,120,150
Haven't touched the 150 in a long time so I didn't turn it into a Kroc row session this week.

EZ Bar Curls
10x80, 20x60, 15x70

Pressdowns
3 sets of 20

Some:
Med Ball Slams
Pullaparts
Face Pulls

5/5/5 Deads and Press

Monday, October 21, 2013
Week 26 of 28
5/5/5

Deads
5x325
5x375
5x425 (RX)
3x475 (Joker - capped at 3)

Press
5x135
5x145
5x165 (RX)
5x180 (Joker)
5x200 (Joker PR)

3 sets of 10
Back Raises
Ab Wheel

3 sets of 20
Pullaparts
Face Pulls

Box Jumps
24" 3 sets of 5 reps
30" 3 sets of 3 reps

5/5/5 Deads and OHP

Monday, September 23, 2013
5/5/5 Deads and OHP
Week 22 of 28

Deadlift
5x340
5x390
5x445(RX)
3x470(Joker)
Box Jumps 3 sets of 5 jumps

OHP
5x130
5x150
5x170(RX)
5x180(Joker)

Band Pullaparts / Face Pulls 100 ea.

Back Raises 3 sets of 10
5/3/1 Ab Circuit x 1

The PR set is being done as RX reps only until after the NOV Meet (10/5) and the PNW Championships in December. I have reset my training maxes so I will be doing 1 or 2 Jokers each week to handle some heavier weights and get a bit more work in. The jokers are prescribed for the final 6 weeks of the 28 week template so this works perfectly.

Deload Bench

Bench
5xbar, 135, 185, 225, 225
1x275
1x315

EZ Bar Curls x 2 sets of 20
Rope Pressdowns x 2 sets of 20
Pullaparts x 3 sets of 20
Face Pulls x 3 sets of 20

Deload Week TBDL & SBOHP

Monday, September 16, 2013
Week 21 of 28
Deload Week

After all of my recent tweaks I decided it was time to put the belt back on. It's deload week so I wanted to play around with the Trap Bar and Swiss Bar as I am going to work them into my post meet template.

Swiss Bar Overhead Press
5xbar
5x95
5x135
3x185
1x205
1x225 (PR)

Trap Bar Deadlift
150x5
200x5
250x5
300x3
350x1
400x1
450x1
510x1
600x1 (PR)
I had done 605x3 with the high handles (way easier) but this was a BIG PR on the low handles.

http://youtu.be/FyOEegMsRAU

AM Recovery-Deload Week

Limber 11 / Simple 6
20 min inline walking

Recovery/Deload Work

Simple 6
Limber 11

20 min incline walking on treadmill.

Conditioning

Deload/Recovery Prowler:

6 trips walking 40 yards
6 trips pulling backwards 40 yards

3/3/3 Week Deads and Press

3/3/3 Week 12 of 28

Deads
3x375
3x425
13x480(PR)
5x425
10x375

Press
3x140
3x160
7x180(PR)
12x160(did it again! Thought this was a PR)
20x140(PR)
13x160(PR)Fortunately this time I realized my error before I left the gym so I didn't have to come back at 10pm.

Prowler x 10 trips

I will be spending tonight updating my Excel spreadsheet with my PR's so I don't keep misreading my chicken scratch.

Conditioning and Beltless Squat PR

Saturday July 13, 2013

Prowler x 10 trips

Decided to do some light squats to work on getting my stance right and getting comfortable under the bar again. I was also unusually sore from my squats on Thursday so I figured this would help loosen me up. I used the new deload 10% jumps.

Squats (no belt w/sleeves)
45 second bar holds (to get shoulders stretched) x 3

3x50,95,140,195,235,280
Things were feeling really good and light at this point so:
1x330
1x375
1x420
1x465
1x500 (beltless PR)

5/5/5 Deads and Press

Monday July 8, 2013

5/5/5 Week 11 of 28
Deads
5x345
5x400
13x455(PR)
5x400
10x345

Press
5x135
5x150
10x170* Tie PR
12x150* Tie PR
20x135(PR)

Prowler x 10 trips

*Well crap, I totally screwed up these two sets. I left at least a rep in the tank on both thinking I had PR's but I had forgotten to write down my last PR sets with 150 and 170 so I tied them both. I'm glad I decided to totally rep out the 135 or I would have tied that one too. So my streak of 3 PR's per night on the Press came to an idiotic end.

UPDATE:

10:00 PM went back to gym and hit:

Press
12x170(PR)
14x150(PR)

That is that!

June 17-29, 2013

June 17, 2013

Week 8 of 28

Deads
5x340
5x390
5x445
5x390
5x340
Didn't do any PR or + sets - just the 5's to see how my knee felt. All sets were easy and no pain during the session or now (2 hours post).

Press
135x5
150x5
170x9(PR)
150x11(PR)
135x14(PR)
Not sure why my press has taken off as it has been pretty stale for a LONG time, but I'm not complaining.

SSB Good Mornings
3 sets of 15 reps with 95 pounds.

It was pouring rain so I didn't do the Prowler Kneehab tonight. Hopefully the weather will improve and I can make it up tomorrow.

June 18, 2013

Prowler x 10 trips

June 19, 2013

Bench
5x225
5x255
12x285(PR)
12x255
12x225
All the 12x sets were just coincidence. The 285 was a PR but I needed 15 and 21 for PR's on the other two. No way I was getting the PR trifecta tonight that I got on the Press on Monday.

Squats (kneehab edition)
5 sets of 5 reps x 95# all fast, easy and pain free. I think I might have even caught some air, ha.

Prowler
10 trips
Still doing these a bit on the lighter side. Would usually do them all with 90 on the Prowler but did 1/2 with 50 and 1/2 with 90.

June 20, 2013

Kneehab Squats
5 sets of 5 reps x 95#
Same as last night - all good.

5/3/1 Ab Circuit x 1

June 22, 2013

Prowler + 90 x 10 trips
All trips were "run" at about 80%

June 24, 2013

Squat (kneehab)
5x135
5x185
5x230
5x230

Press
3x140
3x160
6x180(PR)
11x160(PR)
14x140(PR)

Deadlift
3x365
3x420
3x470
3x420
3x420(forgot to change the weight)
10x365 (I couldn't resist doing some extra reps)

All good with the knee so far.

June 26, 2013

Week 9 of 28 3/3/3

Bench
3x235
3x270
10x305(PR)
9x270
12x235

DB Row
10x100
21x150

Curls EZ Bar
10x60
10-7-9x100(rp)

Prowler x 10 trips (full speed ahead)

Very excited to squat tomorrow night!

June 27, 2013

Squats (Carlson RX)
5x190,240,285,285,335
1x380
3x335,285,,240,190

My knee held up well and everything felt fast and light on the up sets and the 1 rep set. The down sets were a bit slower but not hard by any means. Having said that, I didn't feel the need to do anything else tonight.

June 29th, 2013

Today was the day of my annual conditioning challenge. I do something crazy every year in memory of our first born son Ryan Alexander Rabourn. Ryan was born with a heart condition and only lived to 18 months (January 8, 1994 - June 30, 1995). He was a huge inspiration and had more strength than I will every have.

Today's challenge was:

Prowler +90 pounds x 32 sprints. I did the first 10 trips with our conditioning group so I didn't time it. The last 22 I did in 30 minutes.

I had done 31 trips with +50pounds back in 2010 so this was a big PR.

June 1-16, 2013

June 3, 2013

Press

5x145

3x165

6x185(PR)

12x145(PR) forgot to do the rest pause sets

Bent Rows

3 sets of 10 x 135

SSB Good Mornings

15xBar

10x95

10x95

Much better than last week but my knee still wasn't fully cooperative so I called it good there.

Ab Wheel

2 sets of 10

June 5, 2013

Bench

5x250

3x285

9x315(PR)

15(PR)-2-2x250(rp)

The 9th rep on the 315 was probably the hardest and ugliest rep I have ever done but it got done!

DB Rows

10x100

30x150

Prowler Walks

6 trips x 0/20/50 testing the knee and all went well.

June 6, 2013

Prowler Walks

6 trips

SLDL

3 sets of 20 reps x 315

Ab Wheel

3x10

Leg Curls

5 sets of 15 reps.

June 8, 2013

Prowler walks x 6

Prowler sled drags x 3 trip forward and 3 trips backwards

Prisoner Squats x 2 sets of 10

"just the bar" squats x 2 sets of 10

No pain while doing any of this. I could "feel" my knee but no pain.

June 9, 2013

Matt Carlson RX kneehab:

Just the Bar Squats

3 sets of 10 reps

Prowler Walks, Drags, Pulls x 4 trips each.

June 10, 2013

DELOAD WEEK / Kneehab

Just the Bar Squats

4 sets of 10 x bar

Ab Wheel

2 sets of 10

Back Raise

2 sets of 10

Press (new deload method - except the Joker sets I decided to do).

Sets of 5 up to 115

1x135,155,175,190 jokers 1x200, 1x225(beltless PR and only 5# off my all time PR)

Prowler

4 trips ea:

Walks

Forward Drags

Backwards Drags

After the last 7 weeks of training I'm happy for a deload.

June 12, 2013

Deload / Kneehab Week

Bench

5x45,95,135,165

3x200,235

1x265,300,330

Jokers

1x350

1x380(PR!)

This new deload is great. I'm actually smarter than maxing on my deload week but without being able to squat or deadlift......

Prowler 4 trips ea:

Walk

Drag forward

Drag backwards

Just the Bar Squats

6 sets of 10 reps

June 13, 2013

Deload / Kneehab

Prowler

4 trips ea:

Walks

Forward Drags

Backwards drags

Just the Bar Squats

7 sets of 10 reps

June 15, 2013

Deload / Kneehab

Prowler Jogs

10 trips (this was my first test seeing how the knee felt doing these. No pain at all during or now (1 hour post)

Just the Bar Squats

10 sets of 10 reps

Accessories

May 30, 2013
Fitness 1440 in Bend

SLDL (per 5/3/1 knee protocol)
3 sets of 20 x 135

Some:
Abs
Pull Downs
Press Downs
Lateral Raises

3/3/3 Bench

May 29, 2013

Bench
3x235
3x265
9x300(PR)
15(PR)-5-2(rp)x235

Rows
Compound 2 sets of 15
DB
15x100
25x150

Curls
15x75
10-5-3x100(rp)

Squats

Squats
5x305
5x350
14x400(PR)

The 14x400 was great until I stepped forward to rack it. I have an inflamed knee and the one thing I was told NOT to do was externally rotate my foot while being in extension - which is exactly what I did when I racked the weight. It was a good thing I was only one step from the rack or all would have come crashing down. There was a P/T training at the gym at the time and she checked it out and said I should be good after a few days of rest, ice and anti-inflamatories.

Needless to say I didn't do the widowmaker/first-set-last set tonight. At least I limped away with a PR.

May Training

May 4, 2013

315 x 35 reps deadlift at the Emerald Cup Bros vs. Pros

May 6, 2013

Deadlifts
3x350
3x400
10x450 (PR)
15x350

Press
3x130
3x150
8x170(PR)
12-6-4x130 (Rest Pause)

SSB GM
3 sets of 10

Prowler x 8 trips

I was very happy with deads tonight as I expected to be much more sore from Saturdays fun. My goal was just to get the prescribed reps tonight so a rep PR was a great surprise.

May 8, 2013

Bench
3x230
3x260
10x295(PR)
14-6-2x230(RP)

DB Row
10x100
20x150

EZ Bar Curls
25x70
12-9-8x100(RP)

Dips
10xbwt
8x25
Easing back into these - I haven't done them for a long time.

Prowler x 10 trips

May 9, 2013

Power Clean
3x135,140,160,140,135

Squat
3x320
3x365
9x410(PR)
20x320(PR)

Hill Sprints
12x70 yards

The 20 rep set of squats got hard at 6 reps and continued to suck for the duration. Just one of those nights where I didn't feel like I could get in the right position. Nothing to complain about, it was a great week of training!

May 11, 2013

Totally sandbagged Prowler "sprints" x 10. For some reason I had zero legs today.

May 13, 2013

Deads
5x375
3x425
11x475(PR)
20x375(PR)

Press
5x140
3x160
6x180(PR)
10-4-3x140(rp)

That's it for tonight. I have to admit I was thrilled that I got to leave to my daughters softball game prior to GM's and Prowler tonight.

May 14, 2013

Prowler Fun
Missed last night's Prowler and will be missing tomorrow night's so I did it all tonight.

Prowler x 19 trips

Was supposed to be 18 but everyone else bailed and I ended up at the wrong end of the parking lot.

May 15, 2013

Bench
5x245
3x280
7x310
15x245(tie PR)
(this was supposed to be RP but I couldn't even get 1 rep on the 1st RP set)

DB Row
10x100
20x150

Dips
10,10,10xbwt

Curls
10x50,100,100

May 16, 2013

Let me just go on record saying that Paul Carter is the devil (in a good way) and that going beltless for this past 3 week cycle has been quite an eye opener. I am continuing beltless for the full 28 Week Program but since I just finished the first cycle I figured I'd give him credit for a very brutal 3 weeks!

So to finish up 5/3/1 week:

Power Cleans
3x135,150,170,150.135

Squats
5x345
3x390
8x435(PR)
20x345(PR)

I should mention that all (PR's) are All Time unless I note "beltless". It has been brutal but I have beat a bunch of my all time belted PR's beltless during this 3 weeks. One change I will probably make after the 6 week cycle is to move abs to another day. I have always done abs on squat day but there is NO WAY IN HELL I can do abs after those squats without a belt. Right now my abs are getting plenty of work just doing what my belt used to. I would anticipate after 6 weeks that will change and I will need to start doing some specific ab work again but for now I don't think it's necessary.

May 20, 2013

Deads
5x335
5x385
10x435
20x335

Press
5x125
5x145
10x165(PR)
15-5-3(rp)

SSB GM
15x95,115,145

Prowler x 2 trips
My annoying knee decided to be angry so I skipped the rest of the Prowler sets.

May 22, 2013

Bench
5x215
5x250
11x285(PR)
19-3-2x215(rp)(the 19 was a beltless PR)

DB Row
10x100
20x150

Dips
10

Curls
10x70
10-9-7x100(rp)

Squats

May 1, 2013

First night of no-belt squats

Squats
5x300
5x345
10x390
20x300
The 20x300 has been something I've wanted to hit for years. I haven't attempted it for years either but it felt good to hit it anyway, especially sans belt.

Power Cleans
I was so focused in squats I forgot to do these first even though they were written at the top of the page. TM is very light for these (175) and I'm using the 3's progression.
3x115,135,155,135,115

Prowler x 12 Trips

5/5/5 Bench

April 30, 2013

Bench
5x215
5x245
10x280
13-5-3x215(RP)

DB Rows
10x100
10x120
15x150

BB Curls
20-13-6x70(RP)

Prowler x 10 trips

5/5/5 Deads and Press

April 29,2013

THE 28 WEEK BELTLESS JOURNEY BEGINS

I reset all my PR's for this 28-week cycle so it will be a bit before I start setting any new PR's. The goal is to hit 10 reps on my 3rd working set and 20+ on the widow maker sets.

Deadlift
5x325
5x375
10x425
20x325

Press
5x125
5x140
8x160
12-6-3x125 (RP)

SSB GM
10x95,95
10x135,135,135

Prowler x 8 Trips

Trap Bar Deads

April 25, 2013

Deficit Trap Bar Deadlift (done standing on a 100 and a 45 stacked)
3x315
3x355
9x400(PR)
3x440
3x480
2x530(PR)
Removed the deficit plates and pulled from the floor:
1x560 (got out of position so didn't do reps)
3x605(PR)
This was huge for me. I have wanted a single 600 TB dead for a LONG time so hitting it for three was AWESOME!

IMPORTANT NOTE: MY TRAINING MAX FOR THIS CYCLE WAS 425!

Prowler x 10 trips

Swiss Bar OHP

April 24, 2013

Swiss Bar OHP
3x110
3x125
3x140 (forgot to go for reps)
12x140 (PR)
3x155
3x170
3x185(PR)

Curls
100xbar

Prowler x 10 trips

Good session tonight, nice to hit a couple of PR's.

Incline Press and SSB Squats

April 22, 2013

Incline BB Press
3x175
3x200
10x225(PR)
3x245
1x275 (jokes on me on that one, got 1.5 instead of 3)

SSB Squats
3x260
3x295
15x330(PR)
3x365
3x405(PR)

Prowler x 8 sprints

Picked a meet 31 weeks out so this will be our last week doing the alternate lifts then we're switching to the 28-week plan.

Conditioning

April 20, 2013

Conditioning

Prowler x 12 trips
2 walks
10 sprints

SSB Squats

April 18,2013

SSB Squats
5x260,295, 11x320(PR)

Romanian Split Squats
50 ea leg

Leg Curls
50 ea leg

Sit Ups
100 reps

Trap Bar Farmer's Walks
3x80 yards

Another good night of training. Did the Farmer's walks vs Prowler tonight for no apparent reason.

Swiss Bar OHP

April 17, 2013

Swiss Bar OHP
5x105, 5x120, 15x135

Front Plate Raise
25#x100

Barbell Curls
45#x100

Karwoski Rows
#135x100

Prowler Walks
2 trips ea x light, med, heavy

Trap Bar Deads

April 15, 2013

Deficit Trap Bar Deads
5x280, 5x320, 16x365(PR)

This PR assisted by the following: "I want people to do this: every time they do a main lift, make each and every set and rep count. And outwork EVERYONE!" Jim Wendler

Romanian Split Squats
50 ea. Leg

Leg Curls
50 ea. Leg

Sit Ups
100 reps

Prowler x 8 trips

Saturday Conditioning

[B]Saturday, April 13th, 2013[/B]

Led the conditioning group at the gym.

It was pouring rain when we started so I opted for Kettlebells since no one else wanted to run hill sprints in the rain.

Kettlebells - total 0f 300 reps of misc stuff (100 of which were swings).

The sun came out when we were done so we finished with 4 Prowler sprints (3 high 1 low).

SSB Squats 5/5/5 Week

[B]Wednesday, April 10, 2013[/B]

SSB Squats
5x240, 5x275, 10x315
These felt a lot more comfortable this week as evidenced by the 10 reps vs. 5 reps last week for the last set.

Romanian Split Squat
50 ea. leg

Single-Leg Hamstring Curls
50 ea. leg

Sit Ups
100

Prowler Walks
2x40 yards ea. Light/Med/Heavy

Swiss Bar OHP (5/5/5)

Monday, April 8, 2013

Swiss Bar Overhead Press
5x105, 5x120, 12x135

Front Plate Raise
25# plate x100 reps

Barbell Curls
Bar x 100 reps

Karwoski Rows
135 x 100 reps

Prowler
8 x 40 yard sprints

Prowler

Prowler x 10 40 yard trips


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Trap Bar Deadlift

Deficit Trap Bar Deadlift (5/5/5)
280x5, 320x5, 365x6

Romanian Split Squat
50 reps ea. leg

Single Leg - Leg Curl
50 reps ea. leg

Sit Ups
30 reps - I got a massive cramp in my abs and couldn’t finish these before I had to go transport my kids around. I’ll knock them out later in the week.

Hill Sprints
8 x 70 yards



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Incline BB Press 5/5/5

Incline Press
5x165,190, 11x205

Front Plate Raise
100x25# plate

Barbell Curl
100x45#

Karwoski Row
100x135#

Prowler Walk
2 x 40 yards ea. Heavy/Med/Light

Prowler Walk

Lite/Med/Heavy/Heavy+ ea x 2 40yd walks

Testing the weight for tomorrow night when we all do them.

SSB Squats

SSB Squats
5x240,275,315

Romanian Split Squat x 100

Leg Curls x 100

Sit Ups x 100

Prowler Sprints x 6

PROWLER

Prowler x 8 trips

Conditioning

30 min incline walking w/40# vest

BWT 251

Recovery Week

Swiss Bar Overhead Press
5/bar,5/85,5/135,3/155

Incline Press
5/135,3/185,1/225,1/275


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Conditioning

25 min incline walking w/40# vest

Post Meet Week

SSB Squats
5xbar,5/135,5/185,5/225

Split Squats
10 reps

Decline Sit Ups
15 reps

Leaving for Weigh-Ins

Right on target for 5pm weigh in. A little room for a snack and a sip of water.

MEET WEEK

BWT 242.0

I was hoping for 240 but will have to do a bit of additional work this AM to get down to 240 before leaving for weigh-ins. Hopefully a hot tub will be enough since the element went out in the sauna at the hotel last night :(.

MEET WEEK

Last day of water load - 2 gallons before 5pm - then cut it until weigh-ins. BWT is 244.4 so all should be good.

Conditioning

30 min incline walking w/40# vest

BWT 246.2


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MEET WEEK Bench

Bench
5/135,135,5/225,5/185

Seated Dips x 20 reps

Curls x 10 reps


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Conditioning

30 min incline walking w/40# vest

BWT 245.8


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Conditioning

5 x :15-:45 incline sprints

BWT 248

MEET WEEK Squats and Deads

Squats
5,5/bar, 5,5/135, 5/225,3/315

Deads
5,5/135,5/225

Decline sit ups x 15 reps


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Conditioning

40 min incline walking w/40# vest

BWT 249.8 - Carbed up on Friday so this should drop significantly in the next couple days.

Conditioning

30 min incline walking w/40# vest

BWT 246

Pull

Bench

Bench
Worked up to 350 opener

DB Bench
5/100,10/80,10/60

Hammer Incline Machine
3 sets

Seated Dips
3 sets

Conditioning

40 min incline walking w/40# vest

BWT 247

Squats and Deads

Squat
Worked up to 2 sets of 3 x 315

Deads
Worked up to 2 sets of 1 x 405

Leg Curls
2 sets of 15

Decline Abs
2 sets of 10

Conditioning

30 min incline walking w/40# vest

BWT 248

Conditioning

40 min incline walking w/40# vest

BWT 249

Hill Sprints

Selkow Mile
9 x 70 yard hill sprints


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Conditioning

35 min incline walking w/40# vest


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Bench

5/185,4/225,3/250,2/275,1/305,325,340,4/315

Arms were killing me so I called it a night.


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Conditioning

40 min incline walking w/40# vest

BWT 252

Squats and Deads

Squat
5/270,4/315,3/365,2/405,1/475,485,500

Pause Squats
5/375

Deads
5/300,4/350,3/405,2/460,1/510,520,550, 2/510(couldn't get the 3rd rep)


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Conditioning

30 min incline walking w/40# vest

BWT 251

Conditioning

30 min incline walking w/40# vest

BWT 252


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Pull

Pull Downs
2 sorts of 20 reps

DB Rows
10/100, 31/150(PR)

DB Shrugs
10/120

EZ Curls
20/80, 10/70


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Bench

Bench
5/185,4/215,3/250,2/275,1/295,315,330
8/275

Inclines
9/135,5/185,9/225(PR)

Fly
1 set of 20 reps


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Conditioning

30 min incline walk w/#40 vest


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Conditioning

Incline Sprints x 5 (:15/:45)

Squats and Deads

Squats
5/270,4/315,3/365,2/405,1/435,475,485

Pause Squats
5/375

Deads
5/290,4/345,3/405,2/460,1/475,510,535,3/495

5/3/1 Ab Circuit x1


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Conditioning

40 min incline walking #40 vest


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Conditioning

40 min incline walk w/40# vest

BWT 251


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Pull

Pull Down
2 sets of 10 reps

DB Rows
10/100,20/150(tie PR)

DB Shrugs
10/120

Curls
2 sets of 20 reps

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Bench

Bench
5/185,4/215,3/250,2/275,1/280,315,335,7/280

Inclines
10/185, 8/225(PR)

Fly
1 set of 20 reps

Abs wheel
1 set of 15


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Conditioning

40 min incline walking w/40# vest.

BWT 253

Squats and Deads

Squat
5/270,4/315,3/365,2/405,1/420,445,475,500

Pause Squats
5/350

Deads
5/230,4/290,3/345,2/405,1/460,490,520,3/460


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Conditioning

30 min incline walk w/40# vest

BWT 254

Conditioning

30 min incline walking w/40# vest

BWT 252


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Hill Sprints

Selkow Mile x 1
Hill Sprints 5x70 yards




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Pull

Pull Downs
20/135,20/155,

DB Rows
10/100,10/150,10/150

DB Shrugs
20/100,20/120


EZ Curls
20/70,20/80

Congrats to Kevin on tying my bench for the week! Great confidence builder for him to know he's keeping up :).

Bench

Bench
5/170,4/225,3/235,2/255,1/285,1/300,1/320,1/355(for Barker)

Incline Press
10/135,10/155,10/185,10/205

Fly
20 reps

Pressdowns
2 sets of 20 reps

The rest of Monday

Leg Curls
2 sets of 20 reps

Ab Circuit x 1

Conditioning

BWT 252.8

30 min incline walk w/40# vest


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Squats and Deads

Squat
5/250,4/290,3/340,2/375,1/450,450,465

Pause Squats
3/375

Deads
5/270,4/325,3/375,2/430,1/475,485, 2/500, 3/405

Conditioning

40 min incline walk w/40# vest


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Conditioning

Prowler x 14 trips


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Pull

Shoulder Circuit x 2

Chins x 9,9,9,6

Pull Downs 17/165

DB Rows 10/100, 15/150, 10/150

Trap Bar Shrugs 20,20/260

Barbell Curls 20/60, 20/70




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Bench

Bench
5/170,4/200,3/235,2/255,1/275,
290,315, 14/255(PR)
Incline Press
10/135,10/185,5/225,10/205
Fly
20/30
Push Downs
20,20/140
5/3/1 Ab Circuit x 1
Leg Curls (make up from Monday)
20/110, 20/125

Squat-Deads

Squat
5x250,4x290,3x340,2x375,1x405,440,455

Pause Squat
3x350,350,350

Deads
5x270,4x325,3x375,2x430,1x455,475,485 3x375,375

Conditioning

35 minutes incline walking w/40# vest.

Conditioning

Prowler x 11 trips

Conditioning

30 min incline walking w/#40 vest


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Push

Phase 2 - Week 1

Chins
8,8,8,7

Pulldowns
1 set of 15 reps

DB Rows
10x100, 10x150,150

Trap Bar Shrugs
20x225,225

EZ Curls
2 sets of 20 reps

Ab Circuit x 1

Bench

Phase 2 - Week 1

Bench
5x170, 4x200, 3x235, 2x255, 1x270,285,300 16x240(PR)
Barker 270x17

Incline Bench
10x135,135,185,165,165

Fly
20 reps

Push Downs
2 sets of 20 reps

Conditioning

30 min incline walking w/40# vest


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Squats and Deads

Phase 2 - Week 1
Squat
5x240, 4x280, 3x325, 2x360, 1x375,395,420
Pause Squats
3x315,315,315
Deads
5x225, 4x270, 3x325, 2x375, 1x430,455,475 3x350,350
Leg Curls
2 set of 20 reps

Kevin kindly pointed out that I used the wrong numbers for squats this week so I will be making it up next week.

Conditioning

30 min incline walking w/#40 vest

Conditioning

30 min incline walking #40 vest


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Conditioning

30 min incline walk #40 vest


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Conditioning

1 mile walk #40 vest


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