Dead, Press, Tabata

Thursday, September 24, 2015

Tabata Class

Monday, September 28, 2015

Jumps 3x5
Throws 3x5

Dead
320 x 5,5
365 x 5,5
410 x 5,5

Press
130 x 5,5
145 x 5,5
160 x 5 (misload s/b165)
165 x 10 (2x5 the lazy way)

Accessories superset w/main lifts
3 x 10 of each
Abs
Chins
Dips
Pull Aparts
DB Rows
Curls

Tuesday, September 29, 2015

Tabata Class

Squat & Bench

Wednesday, September 23, 2015

AM - 20 min Airdyne

PM

Jump 3x5
Throw 3x5

Squat
210 x 5,5
235 x 5,5
265 x 5,5

Bench
240 x 5,5
270 x 5,5
300 x 5,5

Accessories superset w/main lifts
3 x 10 of each
Abs
Chins
Dips
Pull Aparts
Hammer Strength Rows
Curls

Deads, Press & Tabata

Monday, September 21, 2015

Throws 3x5
Jumps 3x5

Deads
335 x 5,5
380 x 5,5
425 x 5,5

Press
135 x 5,5
150 x 5,5
170 x 5,5
205 x 1

Accessories superset w/main lifts
3 x 10 of each
Abs
Chins
Dips
Pull Aparts
DB Rows
Curls

Tuesday, September 22, 2015

Tabata Class

The Week

Saturday, September 12, 2015

Tabata Class

Monday, September 14, 2015
5's pro x2

Limber 11
Simple 6
Box Jump 3x5
Throws 3x5

Dead
290x5,5
335x5,5
380x5,5

Press
115x5,5
135x5,5
150x5,5

Assisted Chins
3x10 (various grips)

Tuesday, September 15, 2015

Tabata Class

Wednesday, September 16, 2015
5's Pro x2

Parisi style warm up
Jumps 3x5
Throws 3x5

Squat
180x5,5
210x5,5
235x5,5

Bench
205x5,5
240x5,5
270x5,5

Thursday, September 17, 2015

Tabata Class

Tabata

Thursday, September 10, 2015

Accessories = My Wife's Tabata Class

Saturday, September 12, 2015

Accessories = My Wife's Tabata Class

Squat & Bench

Wednesday, September 9, 2015
5's Pro x 2 (or as Jim called it, 6x5 Volume Training)
70/80/90

Limber 11
Simple 6
Box Jumps 3x5
Throws 3x5

Squat
195 x 5,5
220 x 5,5
250 x 5,5

Bench
225 x 5,5
255 x 5,5
285 x 5,5

Mobility & Cardiac

Tuesday, September 8, 2015

Limber 11
Simple 6
Squat bar stretch :60, :60
Bar x 10 reps

Weighted Vest Walk x 20 minutes

Deadlift

Monday, September 7, 2015

531 LJS

70/80/90

Limber 11

Simple 6

Squat bar stretch :60, :60

Weighted Vest Walk x 20 minutes

Jumps & Throws x 3 sets of 5

Deadlft

315 x 5

360 x 5

405 x 5,5,5

Assisted Chins 

10,10,10

Press

Sunday, September 6, 2015
531 LiferJS
70/80/90 Week

Limber 11
Simple 6

Airdyne x 20 minutes

Squat Bar Stretch x :60, :60
Squat bar x 10,10

Press
125x5
140x5
160x5,5,5

Bent Rows
135x10,10,10

Dips
10,10,10

Decided to do 4 weeks of a Lifer Jack Shit cycle up to my vacation. I'll take a deload the week of vacation and then come back and do two more weeks of LJS. At that point I will determine if I am healthy enough to do the meet in December and adjust my training plan accordingly.