The Last Week

Tuesday, July 28, 2015

1 mile weighted vest

Wednesday, July 29, 2015

AM

1 mile weighted vest

PM

531 Original 

Deload Week

Bench

220x3

265x1

290x1

Squat

Just worked in with the other guys and did some singles.

225x3

290x3

385x1

415x1

465x1

Saturday, August 1, 2015

Viking Day

Hand-over-hand Prowler pulls x 100ft

Heavy Prowler sprints x 2

Tire Flips

Heavy x 5

Heavier x 5

Rolling Thunder

Up to 130

MAS Wrestling

Monday, August 3, 2015

531 Original

3’s Week

AM

Airdyne x 20 minutes

Press

135x3

155x3

175x6

Rule of PR

175x7

PM

Deads

345x3

425x3

480x3 (felt HEAVY)

500x1

525x1

480x8

KB Swings (didn’t feel like doing back rasises)

44 x 10, 10

Assisted Chins x 10,10,10

Wednesday, August 5, 2015

531 Original

3’s Week

AM

Airdyne x 20 minutes

PM

531 Warmup

Jumps

Throws

Bench

220x3

250x3

280x3 (Heavy)

315x1

345x1

Rule of PR

280x10

Squats (did squats tonight because I have meetings all day tomorrow)

330x3

375x3

420x3

This is where I went full idiot. Squats felt horrible to this point and the 420 should have been at least 7 reps (10 for a PR). So what do I do, work up with the other guys who were doing Jokers.

445x1 (felt better than the 420)

480x0 and POP goes the hamstring.

I was very lucky I had two awesome spotters (thank you Kevin and Anthony) who were smarter than me and probably knew things might go downhill fast. I watched the security feed from the gym camera system and they were FAST which is probably whey I have a bad strain and not a tear or detachement.

Moral of the story: Don’t be an idiot – FOLLOW THE PLAN – and if things are going poorly just get the RX and get out!

Sub-moral of the story: If you are going to be an idiot have good spotters nearby.

Sunday, August 9, 2015

The hamstring is feeling a bit better thanks to Matt Carlson being my rehab via text specialist. Not doing anything lower body other than some movement but I did do a few light upper body things today just so I didn’t die of sluggishness.

Airdyne x 20 minutes

Walking x 10 minutes

2 rounds circuit style of:

Hang Clean from squat safety rails (to take out lower body)

Behind neck press

Chins

Dips

Barbell Curls

Bent (barely) rows

Sit ups