12/9/2013

Plyometrics

Squat
1x3_198
1x3_264
1x3_308
1x3_374

18 Inch DeadLift
1x3_264
1x3_374

12/6/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315
3x1_375

Close Grip Bench
1x20_225

12/5/2013

Plyometrics

Front Squat
1x3_198
1x2_264
1x1_308
1x1_353

Clean
2x2_198
1x1_264

DeadLift
1x1_484
1x1_550

12/3/2013

Plyometrics

Rotator Cuff

Axle Clean & Press
1x5_130
2x5_174
2x5_196
1x5_218
1x3_240

Close Grip Bench
2x8_225

12/2/2013

Plyometrics

Squat
1x5_154
1x5_198
1x5_264
1x5_308

Pull-ups

11/26/2013

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
2x5_315

11/25/2013

Plyometrics

Front Squat
1x3_198
1x3_264
1x2_330
1x1_374

18-inch DeadLift
1x5_264
2x5_374

11/22/2013

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 405
1x1_385

Strict OHP
3x6_135

11/21/2013

DeadLift
2x10_154
1x3_264
1x2_374
1x1_484
1x1_550
2 misses at 600 - both were close, but not locked out

11/19/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_244
1x1_288
1x1_325

Cross FATWOD
1. Incline x6_185
2. Lat Pull x6
3. Dips x6
4. Log Bent Over Row x6
5. 60 sec rest

5 rounds in 11:19 -- pulse 147

11/18/2013

Front Squat
1x3_154
1x3_198
1x2_220
1x2_242
1x1_264
1x1_308
1x1_330

11/15/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
1x1_395
1x1_385
1x1_375
1x2_365

Cross FATWOD
1. Close Grip Bench x6_225
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10s
5. 75 sec rest

2 rounds in 4:05

11/14/2013

DeadLift
2x10_154
1x3_264
1x2_374
1x1_484
2x1_572

Cross FATWOD
1. Read Delt x6
2. Seated Row x6
3. Hypers x6
4. Lat Pull x6
5. Leg Curl x6

3 rounds 5:18 -- Pulse 120

11/13/2013

Cross FATWOD
1. 400 meters
2. Push-ups x10
3. Pull-ups x3
4. Skull Crushers x6
5. Curls x10

4 rounds -- Pulse 111 - 155

11/12/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244

Incline
1x5_185
1x5_225
3x3_275

11/11/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_198
1x2_264
1x2_308
1x1_374
1x1_404

Cross FATWOD
21 Axle Cleans with 194
3-3-3-3-3-3-3 in 6:07 -- Pulse 155

11/8/2013

Rotator Cuff

Lockouts
1x10_135
1x5_225
1x3_275
1x3_315
1x2_365
1x1_405
1x1_455
1x1_475
1x5_405

11/7/2013

DeadLift
1x10_154
1x5_264
1x3_274
1x1_484
3x1_550

11/6/2013

Cross FATWOD
1. 400 meters
2. Push-ups x10
3. Pull-ups x3
4. Skull Crushers x10
5. Curls x10

4 rounds -- Pulse 127

11/5/2013

Over Head Squat
1x3_44
1x3_88
1x2_132
2x1_198

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_266
2x2_315

Cross FATWOD
1. Incline x6_185
2. Lat Pull x6
3. Dips x6
4. Bent Over Row x6_154
5. 75 sec rest

3 rounds in 6:59 -- pulse 142

11/4/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_198
1x2_264
1x1_308
1x1_352
1x1_396

Back Squat
1x2_396
Wanted to do more but called it there. Hip flexor has been bothering me and these seemed to aggravate it.

Cross FATWOD
18 Axle Cleans with 196 for time
3, 3, 3, 3, 3, 3, in 5:21 -- Pulse 150

11/1/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_275
1x1_325
3x1_385

Cross FATWOD
1. Close Grip Bench x6_225
2. Laterals x10_10x
3. 45 sec rest

5 rounds...forgot watch

10/31/2013

Jump Rope
200x

Plyometrics

Speed Squats
1x3_198
1x2_264
1x2_308
1x1_374
1x1_440

DeadLift
1x2_374
1x1_484
2x2_528

10/29/2013

Over Head Squat
1x3_88
1x2_110
1x2_132
1x2_154

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x1_266
1x2_310

Cross FATWOD
1. Incline x6_186
2. Lat Pull x6
3. Dips x6
4. Bent Over Row x6_154
5. 75 sec rest

4 rounds in 10:04 -- pulse 142

10/28/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_198
1x2_264
1x2_330
3x1_374

Pull-ups

Cross FATWOD
35 ft keg carry -- 215#

7 carries in 6:23 -- pulse 145

10/25/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_335
2x1_380

Cross FATWOD
1. Bench x6_225
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10s
5. 75 sec rest

5 rounds in 11:26 -- pulse 142

10/24/2013

Speed Squat
1x5_154
1x3_220
1x2_264
1x2_330
1x1_374
1x1_440
3x2_308

DeadLift
1x2_374
1x1_462
3x2_506

Cross FATWOD
25 axle cleans with 174

Finished in 4:17 -- pulse 158

10/22/2013

Over Head Squat

1x3_88

1x2_110

1x2_132

1x2_154

Rotator Cuff

Log Clean & Press

1x10_90

1x5_156

1x2_200

1x2_266

2x4_298

Cross FATWOD

1. Incline x6_185

2. Lat Pull x6

3. Dips x6

4. Bent Over Row x6_154

5. 75 sec rest

5 Rounds in 13:01 -- Pulse 152

10/21/2013

Jump Rope
200x

Plyometrics

Front Squat
1x2_154
1x2_220
1x2_264
1x2_330
1x1_352
1x1_374

Cross FATWOD
220# Keg Carry for 70 ft. (35 down and back)

3 carries in 2:20 -- pulse 152

10/18/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
2x2_375
2x1_375

Cross FATWOD
1. Bench x10_225
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10x
5. 75 sec rest

3 rounds in 7:07 -- pulse 142

10/17/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_154
1x2_220
1x2_264
1x1_330

DeadLift
1x2_264
1x2_374
3x1_484

10/11/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
4x1_370
1x2_370

Cross FATWOD
1. Lockouts x3_385 / 365
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10s

4 rounds in 8:14 -- pulse 139

10/10/2013

DeadLift
1x6_154
1x3_220
1x2_264
1x2_374
2x5_462

Cross FATWOD
25 axle cleans with 174 for time -- 5:07 -- pulse 142

10/8/2013

Jump Rope

Plyometrics

Over Head Squats
1x3_44
1x2_88
3x2_132

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x2_200 Clean each rep
1x2_244 Clean each rep
3x2_288 Clean once

Incline
1x5_225
3x3_275

Cross FATWOD
1. Push-ups x6
2. Bent Over Row x6_132
3. Chest Press x6
4. Bent Over Row x6

4 rounds in 6:31 -- pulse 132

10/7/2013

Speed Squat
1x5_154
1x2_220
1x2_264
1x2_308
1x1_330
1x1_352
3x2_308

Clean
1x1_198
1x1_264
1x1_269
2x1_274

10/4/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x3_315
5x2_365

Cross FATWOD
1. Upright Row x6_88
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6

5 rounds in 8:36 -- Pulse 156

10/3/2013

Jump Rope
200x

Front Squat
1x2_154
1x2_264
1x2_308
1x2_352

DeadLift
1x2_374
2x2_462
2x3_440

Cross FATWOD
25 Axle Cleans for time with 174
3-3-3-3-3-3-7
Time 6:16
Pulse 161

10/1/2013

Over Head Squat
1x3_44
1x2_88
1x2_110
1x2_132
1x1_154
1x1_174
1x1_198

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x2_244 clean each rep
3x2_276 clean each rep
1x6_244 clean once

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6

6 rounds in 9:45 -- pulse 146

9/27/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_355

Cross FATWOD
1. Up Right Row x6_95
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20

3 rounds in 5:50 -- pulse 152

9/26/2013

Jump Rope
200x

Plyometrics

Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x1_352

DeadLift
1x2_264
1x2_274
5x2_418

Cross FATWOD
1. Axle DeadLift x2_174
2. Axle Shrugs x10_174
3. Curls x5
4. Hor. Pull-ups x5
5. Jump Rope x50

2 rounds in 4:01 -- pulse 150

9/24/2013

Jump Rope
200x

Rotator Cuff

Over Head Squats
1x2_110
1x1_154
2x1_198

Log Clean & Press
1x10_90
1x5_156
1x3_200
2x2_266 Clean each rep
2x2_266 Clean once
1x6_244

Incline
1x5_225
2x3_315
1x10_275

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6

5 rounds in 8:15 -- pulse 146

9/23/2013

Plyometrics

Speed Squat
1x3_154
1x2_220
1x1_264
1x1_308
3x1_330
2x2_308

9/20/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_350

Cross FATWOD
1. Up Right Row x6_88
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20

4 rounds 9:08 -- pulse 156

9/19/2013

Jump Rope
200x

Plyometrics

Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x2_330

DeadLift
1x2_352
5x2_396

Cross FATWOD
1. Axle Clean x1_218
2. Axle Shrugs x10_218
3. Pull-ups x2
4. Curls x5_85
5. Jump Rope x50

4 rounds in 9:17 -- pulse 146

9/17/2013

Jump Rope
300x

Box Jumps
30in box

Over Head Squat
1x2_154
1x1_174
2x1_198

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
4x2_254 -Clean each rep
1x6_254 -Clean once

Incline
1x5_225
1x5_275
1x4_315

Cross FATWOD
1. Dips  x10 & x6
2. Lat Pull  x10 & x6
3. Flys  x10 & x6
4. Seated Rope  x10 & x6
5. Push-ups  x10 & x6
6. Horizontal Pull-ups  x6 & x6

2 rounds in 5:40, did 10 reps on the first round and 6 the second except on horizontal pull-ups. That was 6 on both rounds -- pulse 154

9/16/2013

Jump Rope
200x

Speed Squat
1x5_154
1x2_220
8x2_264

Clean
1x2_198
1x2_242
3x1_269

Cross FATWOD
1. Jump Rope x50
2. Box Jumps x5
3. Jumping Jacks x20
4. KettleBell Swings x5

4 rounds in 8:19 -- pulse 153

9/13/2013

Rotator Cuff

Bench
1x10_135
1x6_225
1x3_285
1x3_315
4x3_345
1x6_315

9/12/2013

Jump Rope
200x

Plyometrics
30 & 36 inch box jumps

Front Squats
1x3_154
1x2_220
1x2_264
3x2_308

DeadLift
1x2_264
5x2_374

Cross FATWOD
1. Axle Clean x2_196
2. Axle Shrugs x10_196
3. Horizontal Pull-ups x6
4. Reverse Curls x6_88
5. Jump Rope x50

3 rounds in 6:08 -- Pulse 150

New Cycle

This cycle will go from now until mid-December. I'm going to use a basic linear progression for this one, increasing weight each week and decreasing reps and sets as need. I am going to keep reps low, even in the beginning and add volume through multiple sets.

Clean- I will begin at 264 and add 5# per week. I want to be in the 320-330 range at the end of the cycle. My current lifetime PR is 340 on cleans. This may give me an opportunity to increase that.

Log- I'm going to begin at 244 and add 10# per week. This should put me in the 355-370 range at the end of the cycle. That will break my current PR or 340.

DeadLift- I'm going to begin at 374 and go up 20# per week. This should put me in the 625-640 range at the end of the cycle. It is still short of the 655 lifetime PR, but right now anything over 600 will be good.

Bench- I'm going to start at 345 and add 5# per week. This should let me set a new lifetime PR of 410.

9/10/2013

Jump Rope 
200x

Plyometrics

Over Head Squats
1x3_44
1x3_88
1x1_132
3x1_154

Rotator Cuff

Log Clean & Press
1x10_90
1x2_156
1x2_200
3x2_244 Clean each rep
1x6_244 Clean once

Incline
-Short Rest
3x6_225

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6
5. Push-ups x6
6. Pull-ups x2

Only got 2 rounds today. Did it in 6 min.

9/9/2013

Speed Squat
1x5_154
1x2_220
6x2_264

Clean
1x1_198
1x1_242
3x1_264

Cross FATWOD
1. Jump Rope x50
2. Box Jumps x5_30 in
3. Jumping Jack x20
4. KettleBell Swing x5_50

4 rounds in 8 and half min

9/6/2013

Rotator Cuff

Bench
1x10_135
1x6_225
1x3_275
3x3_315

That ends this cycle. Got the B-Day PR on the log. Tried for a bench and front squat PR, but missed both. They were close, but that doesn't count. I'm going to go lighter and add more volume in for the next few weeks then cycle back up for some end of the year maxing in December.

9/5/2013

Front Squat
1x5_154
1x2_220
1x1_264
1x1_330
1x1_374
Missed 445 twice

It was real close. The kind of miss where you could have gotten 440, but that extra 5 was just too much.

Pull-ups

9/3/2013

Over Head Squat
1x3_44
1x3_88
1x3_110
1x1_154

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x1_244
1x1_298
1x2_340*- Clean once
*This is the birthday PR. It's only a 2# PR, but I got it for a double.

No Cross FATWOD today. I'm going to try a Front Squat PR on Thursday, so I'm taking it easy before that.

8/30/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 410
1x2_365

Cross FATWOD
1. Up Right Row x6_88
2. OHP x6_110
3. Laterals x10
4. Push-ups x6
5. Mt Climbers x20

Did 3 rounds in 7 min - Pulse 152

8/29/2013

DeadLift
1x5_154
1x5_264
1x2_374
3x2_484

Cross FATWOD
1. Axle Clean x2_196
2. Axle Shrugs x10_196
3. Pull-ups x2
4. Axle Rev. Curls x6_69
5. Seated Row x6

4 Rounds in just under 8 min - pulse 146

8/27/2013

Over Head Squat
1x3_88
1x2_110
1x2_132
1x1_154
1x1_174
1x1_198

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x1_244
1x1_288
1x1_330
1x3_310 - Clean each rep

Incline
1x5_225
2x5_275

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6
5. Push-ups x6
6. Pull-ups x2

Got 3 rounds in 6 and half min - pulse 153

8/26/2013

Speed Squats
1x5_154
5x2_264

Clean
2x1_198
1x1_220
3x1_242

Cross FATWOD
1. Jump Rope x50
2. Body Weight Speed Squats x10
3. Jumping Jacks x20
4. KettleBell Swings x6_50

4 rounds in 7 and half minutes-- pulse 155

8/23/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315
1x1_375
1x1_385

Cross FATWOD
1. Axle Up Right Row x6_69
2. Over Head Press x6_95
3. Laterals x6_10s
4. Push-ups x6
5. Abs

Did 5 rounds in just over 10 min

8/22/2013

Front Squat
1x3_155
1x3_245
1x2_335
1x1_405

DeadLift
1x2_425
1x1_515
1x1_565

Cross FATWOD
1. RDL x5_245
2. Shrugs x10_245
3. Seated Row x6_100
4. Reverse Axle Curls x6_65

4 Rounds in just under 8 min

8/20/2013

Over Head Squat
1x5_44
1x3_88
1x3_110
1x1_132
1x1_154
1x1_174

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_266
1x1_330

8/19/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x5_130
1x1_218
5x1_238

Cross FATWOD
1. Jump Rope x50
2. Body Weight Speed Squats x10
3. Foot Speed Drill x30
4. KettleBell Swings x6
5. Abs
Did 3 round in just under 8 min

8/16/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x3_295
1x3_365
1x2_365
1x1_365 with pause


My training partner and I have decided we need to do less treadmill (20-30 min a day "slow roll") and increase the intensity while shortening the duration. We have decided to do the "Cross FAT" workout of the day.

Cross FATWOD
1. Up Right Row x6_64
2. Strict OHP x6_95
3. Laterals x6_10s
4. Push-ups x6

I did four rounds. It took a little over 6 min. I wanted to do 10 min but delts were having none of it.

8/15/2013

Front Squat
1x3_155
1x2_205
1x2_245
1x2_295
1x2_335
1x2_385

DeadLift
1x2_425
1x3_515

RDL
2x5_245

8/14/2013

Biceps

Triceps

8/13/2013

Over Head Squat
1x3_44
1x3_88
1x3_110
1x2_130
1x1_154

Log Clean & Jerk
1x10_90
1x3_156
1x3_200
1x2_266
1x2_310 Clean each rep

Incline
-Short rest
1x10_135
1x5_225
2x5_245

8/12/2013

Squats
1x5_135
1x5_225
1x5_315

Axle Clean
-Super set with pull-ups
1x5_130
1x2_218
3x2_238

8/9/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x3_295
1x2_345
2x1_385
1x2_365
1x6_315

Dips

8/8/2013

Front Squat
1x3_155
1x2_205
1x2_245
1x2_295
1x1_335
1x1_385

DeadLift
1x2_425
1x6_515

RDL
Super set with shrugs

8/7/2013

Biceps

Triceps

8/6/2013

Over Head Squat
1x3_44
1x3_88
1x3_110
1x2_132
1x2_154

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x2_254
1x2_298 - clean each rep

Incline
-Short Rest
3x8_225
1x6_225

Up Right Row
-Super set with strict OHP

8/5/2013

Squat
1x10_135
1x5_225
1x3_315
1x1_405

Axle Clean
-Super set with pull-ups
1x5_130
1x2_218
4x1_238

8/2/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_295
1x2_375
1x1_375 with pause
1x2_355
1x3_335
1x5_315

8/1/2013

Front Squat
1x3_155
1x2_245
1x1_335

DeadLift
1x3_335
1x2_425
1x1_515

A little de-loading this week

7/30/2013

Over Head Squat
1x5_44
1x3_88
1x3_110
1x2_132
1x1_154

Speed Squat
3x2_245

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
2x2_288 Clean each rep

Incline
Short Rest
1x10_135
3x6_225

7/29/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x5_130
1x2_218
5x1_228

7/26/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x2_295
1x2_335
2x2_365
1x1_365 with pause
1x6_315

7/25/2013

Front Squat
1x3_155
1x2_245
1x1_335
1x1_365
1x1_385
1x1_405
1x1_425

DeadLift
1x2_335
1x1_425
1x5_515

RDL
-Short Rest
3x5_245

7/24/2013

Biceps

Triceps

Shrugs

7/23/2013

Over Head Squat
1x3_45
1x3_65
1x3_88
1x1_110
1x1_130

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x3_276 - clean every rep

Incline
-Short Rest
1x10_135
3x5_225

7/22/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
1x2_218
3x2_228

Speed Axle DeadLift
-super set with pull-ups
3x2_306

7/19/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x6_275
1x3_315
3x2_355
1x3_335
1x1_335 with pause

7/18/2013

Front Squat
1x3_155
1x3_245
1x1_335
1x1_375
1x1_395
1x1_415

DeadLift
1x1_335
1x1_425
1x8_485

7/15/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
5x2_218

Speed Axle DeadLift
2x2_262

7/12/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315
2x3_345
1x2_345
1x3_335
1x5_315

7/11/2013

Jump Rope
300x

Front Squat
1x3_155
1x3_195
1x3_245
1x2_295
1x1_335
1x1_365
1x1_405

DeadLift
1x2_425
1x10_475

RDL
2x5_245

7/10/2013

Horizontal Pull-ups

Pull-ups

Biceps

7/9/2013

Squat
1x5_135
1x5_225
1x6_315

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_266
1x5_266 - Clean every rep -

7/5/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_295
3x3_335
2x3_315

7/3/2013

DeadLift
1x10_155
1x5_245
1x5_335
1x3_425
1x2_475
1x1_515

7/2/2013

Rotator Cuff

Over Head Squat
1x5_45
1x3_88
1x3_110

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x1_288
1x2_310-- I wanted 3 but lost all my air bringing the log down from the second rep. I gave it a go, but couldn't lock it out.

Incline
--Short Rest--
1x10_135
1x5_225
1x3_295
1x5_265
1x5_245
1x5_225

Behind the Neck Press
Couple light sets of 10

7/1/2013

Jump Rope
300x

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
3x2_218

Speed DeadLift
3x5_218

6/28/213

Rotator Cuff

Bench
1x10_135
1x8_225
1x6_275
1x5_315
1x1_365
2x5_315

Lockouts
1x1_405
1x1_425

6/27/2013

Jump Rope
300x

Plyometrics

Front Squat
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375
1x1_395
1x1_475 --SupraMax--

DeadLift
1x2_425
1x2_475
1x2_515
1x1_575

6/26/2013

Horizontal Pull-up

Pull-ups

Biceps

6/25/2013

Speed Squat
1x5_135
3x2_225

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x2_288
1x2_310
Missed 340 PR attempt

Incline
--Short Rest--
1x10_135
1x5_225
1x5_275
2x5_225

Behind the Neck Press
Real light sets of 10

6/24/2013

Jump Rope
300x

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
3x2_218

Speed DeadLift
3x5_218

6/21/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315

Lock Outs
1x2_365
3x2_405

6/20/2013

Jump Rope
300x

Front Squat
1x3_155
1x3_245
1x2_335
1x2_385
1x1_475--SupraMax--

DeadLift
1x2_425
1x2_475
1x2_515
1x1_565

6/19/2013

Horizontal Pull Ups

Pull Ups

Biceps

6/18/2013

Speed Squat
1x5_135
5x2_225

Log Clean & Press
1x10_90
1x3_178
1x2_244

Incline
--Short Rest--
1x10_135
5x5_225

6/17/2013

Jump Rope
300x

Squat
1x5_135
1x5_225
1x3_315
1x2_405
1x2_475
1x1_475

6/14/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
2x3_345

Lockouts
1x3_365
1x2_415

6/13/2013

Jump Rope
300x

Front Squat
1x3_135
1x3_225
1x3_315
1x3_365
1x1_455--SupraMax

DeadLift
1x2_405
1x2_475
1x3_535

6/12/2013

Horizontal Pull-ups

Pull-ups

Biceps

6/11/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x3_274
2x3_303

Incline
1x10_135
2x5_225

6/10/2013

Jump Rope
300x

Squat
1x5_155
1x5_245
1x3_335
1x3_425
1x3_445

Snatch Grip DeadLift
1x5_155
1x3_242
1x3_330

6/7/2013

DeadLift
1x10_135
1x5_225
1x5_315
1x5_405
1x7_475

Bench
1x10_155
1x5_245
1x5_295

6/5/2013

Pull-ups

Biceps

6/4/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x5_200
1x5_244
2x5_271

Bench
--Short Rest--
1x10_135
1x5_225
1x5_275
1x2_315
1x3_275

6/3/2013

Squats
1x5_135
1x5_225
1x5_315
1x5_405

Snatch Grip DeadLift
3x5_242

I was on vacation last week so I didn't get any training done. I decided to go a little easy today to try and minimize the soreness after taking 11 days off.

5/23/2013

Front Squat
1x3_155
1x3_245
1x2_335
1x1_425

5/21/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x3_178
1x2_244
1x1_288
1x1_310

5/20/2013

Squat
1x5_155
1x5_245
1x2_335
1x2_425
1x2_475

Step Ups
2x10_155

Snatch Grip DeadLift
1x3_242
2x2_330

5/17/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x1_375
2x1_365
--Short Rest--
1x8_275
1x6_275
1x5_275
1x4_275
1x2_275

5/16/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_155
1x3_245
1x2_335
2x2_385
1x1_475 SupraMax

DeadLift
1x2_475
1x1_585

Pull-ups

5/14/2013

Rotator Cuff

Log Clean & Press
-Clean once and press
1x10_90
1x5_156
1x3_200
1x1_266
1x2_266
1x3_310
1x2_310
1x6_200--Clean every rep

Lockouts
1x3_365
1x3_405
1x1_455

5/13/2013

Squat
1x5_155
1x5_245
1x3_335
1x2_425
2x1_475

Step-Ups
2x10_155

5/10/2013

Rotator Cuff

Bench
1x10_135
1x5_225
2x5_315
--Short Rest--
3x6_275
2x4_275

Triceps

5/9/2013

Front Squat
1x5_155
1x5_245
2x5_335
1x1_425---SupraMax

DeadLift
1x2_425
1x5_515

Pull-ups

5/8/2013

Jump Rope
625x

Biceps

Pull-ups

Hypers

5/7/2013

Rotator Cuff

Log Clean & Press
-Clean once
1x10_90
1x5_178
1x5_220
1x5_266
1x8_200 -- Clean every rep

Lockouts
1x5_365
1x6_405

5/6/2013

Squat
1x5_135
1x5_225
1x3_315
2x5_405

Step-Ups
2x10_135

5/3/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x1_315
1x1_365
1x0_395 Miss

Short one today

5/2/2013

Front Squat
1x3_155
1x3_245
1x1_335

DeadLift
1x3_335
2x3_425

I wasn't happy with yesterday's workout so I re-did some of it.

Pull-ups

Hypers

5/1/2013

Front Squat
1x3_155
1x3_245
1x3_335
1x3_365

SupraMax Front Squat
1x1_475

DeadLift
1x1_545

4/26/2013

Squat
1x5_155
1x5_245
1x1_335
1x1_425
1x1_515
1x5_425

Deficit DeadLift
With axle
1x3_218
1x3_306

4/25/2013

Jump Rope
450x

Plyometric Push-ups

Up Right Row

Triceps

4/24/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
2x2_365
1x1_365
---Short Rest---
1x5_315
2x3_315

4/23/2013

Pull-ups

Hypers

Biceps

Shrugs

4/22/2013

Front Squat
1x5_135
1x5_225
2x5_325

DeadLift
1x6_485

4/19/2013

Squat
1x5_135
1x5_225
1x3_315

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x2_244
1x1_288
1x1_325
1x1_338* Life Time PR

Lockouts
1x3_405
1x1_455

4/18/2013

Jump Rope
300x

Pull-ups

Complex Series
1 x 6 per exercise with 103
-Up Right Row
-Hang Clean
-Squat & Press
-Good Mornings
- RDL
-Bent Over Row
- Curls... only got 3 reps

4/17/2013

Squat
1x5_155
1x5_245
1x3_335
1x3_405
1x3_425
1x2_455

RDL
1x5_242
2x5_335

4/16/2013

Jump Rope
750x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

4/15/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_315
1x5_335
1x2_355
---Short Rest Sets---
3x6_275
1x5_225

4/11/2013

Jump Rope
375x

Biceps

Plyometric Push-ups

4/10/2013

Squat
1x5_135
1x5_225

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x3_244
1x3_266
1x2_288

4/9/2013

Squat
1x5_155
1x5_245
1x5_335
1x5_385
2x3_425

4/8/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x1_335
1x1_385

4/2/2013

Jump Rope
600x

Biceps

Plyometrics

Plyometric Push-ups

3 Way Shoulder

Triceps

4/1/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x5_200
1x5_244
1x5_259
1x3_276

Bench
-Short Rest
1x5_225
4x5_275

3/29/2013

Squat
1x5_135
1x5_225
1x2_315
1x1_405
1x1_455
2x1_475
1x1_500

18 Inch DeadLift
1x1_495

3/28/2013

Jump Rope
375x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

3/27/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x3_315
1x3_335
1x3_355
1x2_365

Close Grip Bench
1x3_315

3/26/2013

Jump Rope
300x

Biceps

Pull ups

3/25/2013

Front Squat
1x3_135
1x3_225
1x2_315
1x1_405

DeadLift
1x5_425
1x5_515

3/22/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_244
1x1_266
1x1_298
1x1_318
1x0_337 *
*Went for the PR, got the clean but missed the press. I really wanted to get it. This would have been my first PR since being hurt in January 2012.

Lockouts
1x1_405
1x1_455

3/21/2013

Jump Rope
625x

Pull-ups

Speed Squats
1x5_135
3x2_225

Plyometrics

Complex Series
2x6_88
-Up Right Row
-Hang Clean
-Squat & Press
-Good Mornings
-RDL
-Bent Over Row
-Curls

3/20/2013

Squat
1x5_155
1x3_245
1x3_335
1x3_425
2x2_455

3/19/2013

Jump Rope
375x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

3/18/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_295
1x5_315
1x5_335
---Short Rest---
2x5_275
1x2_275
2x5_225

3/15/2013

Front Squat
1x3_135
1x3_225
1x1_315
1x1_365

DeadLift
1x1_425
1x1_515
2x0_605- I got it off the floor this time, but could not lock it out.

3/14/2013

Jump Rope
375x

Pull-ups

Complex Series
1x6 of each exercise_95
-Up Right Row
-Hang Clean
-Squat & Press
-Good Mornings
-RDLs
-Bent Over Rows
-Curls

3/13/2013

Squat
1x10_135
1x5_225
1x3_315

Rotator Cuff

Log Clean & Press
1x10_90
1x3_178
1x3_244
1x3_266
1x3_288

Close Grip Bench
3x3_315

3/8/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x1_365
1x1_380
1x1_365

Lockouts
1x1_405

3/7/2013

Front Squat
1x3_135
1x3_225
1x2_315
1x1_405

DeadLift
1x3_425
1x3_475
1x3_515
1x3_565

3/5/2013

Jump Rope
625x

Biceps

Plyometrics

Plyometric Push-ups

3 Way Shoulder

Triceps

3/4/2013

Squat
1x5_135
1x5_225
1x1_315

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x5_230
1x5_244
1x5_266

Bench
4x6_225 (short rest)
1x10_225 (short rest)

3/1/2013

Squat
1x10_135
1x5_225
1x2_315
1x1_405
1x1_455
1x0_500
1x1_475

16 Inch DeadLift
2x2_515

2/28/2013

Jump Rope
500x

Biceps

Plyometrics

Plyo Push-ups

Up Right Row

Triceps

Dips

2/27/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x3_335
1x2_355

Close Grip Bench
1x3_315
1x3_295
1x4_275

2/26/2013

Jump Rope
300x

Biceps

Pull-ups

Hypers

Shrugs

2/25/2013

Front Squats
1x3_135
1x3_225
1x2_315
1x1_405

DeadLift
1x5_425
1x6_475

2/22/2013

Squat
1x10_135
My legs are really stove up so I did these to get some blood flowing and loosen up

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x1_266
1x1_286
1x1_310

Lockouts
1x2_405
1x1_425
1x1_455

2/21/2013

Jump Rope
300x

KettleBell Swings

Pull-ups

Complex Series
Six reps of each for two sets, 65# & 75#
-Upright Row
-Hang Clean
-Squat & Press
-Good Morning
-RDL
-Bent Over Row
-Curls

2/20/2013

Squat
1x10_135
1x5_225
1x3_315
1x3_385
1x3_405
1x3_425

Speed Squats
4x2_275

2/19/2013

Jump Rope
500x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

Dips

2/18/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_295
1x5_315
1x3_335
4x5_225 (short rest)
1x12_225 (short rest)

2/15/2013

Front Squat
1x3_135
1x3_225
1x1_315

DeadLift
1x1_425
1x1_515
Missed 605

2/14/2013

Jump Rope
500x

Biceps

Plyometric Push-ups

3 Way Shoulder

Triceps

2/13/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x6_156
1x3_200
1x3_244
1x3_254
1x3_266

Close Grip Bench
1x6_225
1x6_275
1x3_315
1x2_335
1x6_275

2/12/2013

Jump Rope
300x

Pull-ups

Complex Series
Six reps of each with 65#, Two sets
-Upright Row
-Hang Clean
-Squat & Press
-Good Morning
-RDL
-Bent Over Row
-Curls

2/11/2013

Squat
1x10_135
1x5_225
1x5_315
1x5_365
1x5_385

2/8/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_365
2 misses with 385

Lockouts
1x3_405
1x2_425

2/7/2013

Jump Rope
500x

Biceps

Pull-ups

Shrugs

2/6/2013

Front Squats
1x3_135
1x3_225
1x2_315
1x1_365
1x1_405

DeadLift
1x3_475
1x3_515
1x2_555

Speed Squats
3x2_275

2/5/2013

Jump Rope
500x

Biceps

Plyometrics

3-Way Shoulder

Triceps

2/4/2013

Rotator Cuff

Bench
1x10_135
4x8_225

I'm on the up swing of a bad cold/flu. I took Friday off and took it easy today.

1/31/2013

Jump Rope
500x

Biceps

KettleBell Swings

Plyometrics

UpRight Row

Triceps

1/30/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_375
2x5_315
5x5_225 (Minimum Rest)

1/29/2013

Pull-ups

Shrugs

Hypers

1/28/2013

Front Squat
1x3_135
1x3_225
1x2_315
1x2_365

DeadLift
1x2_425
1x2_515
1x2_555

Rotator Cuff

Axle Clean & Press
-Speed
1x3_130
3x2_196

1/24/2013

Jump Rope
500x

Biceps

Pull-ups

Shrugs

Upright Row

Triceps

1/23/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_200
3x5_244

Bench Lockouts
2x2_405

1/22/2013

Jump Rope
500x

Biceps

Plyometrics

Pull-ups

Hypers

1/18/2013

Squat
1x5_135
1x5_225
1x5_315
2x3_405
3x2_275 speed reps

1/17/2013

Jump Rope
500x

Biceps

Shrugs

Triceps

Up Right Row

Seated Row

1/16/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_370
2x5_315
5x5_225- short rest

1/15/2013

Jump Rope
500x

Biceps

Plyometrics

Pull-ups

Abs/Core

1/14/2013

Front Squat
1x3_155
1x3_245
1x1_335
1x1_385

DeadLift
1x2_425
1x2_515
1x2_535

Rotator Cuff

Axle Clean & Press
1x3_155
3x2_196

1/7/2013

Squat
1x5_135
1x5_225
1x5_315
1x2_405
2x1_455

Speed Squat
1x2_315
1x2_295
1x2_275
1x2_245
1x2_225

1/4/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x1_365
2x5_315

Triceps

1/3/2013

Front Squats
1x3_155
1x3_245
1x1_335
1x1_375

DeadLift
1x2_425
2x2_515

Speed DeadLift
3x3_335

Pull-ups

1/2/2013

Biceps

Rotator Cuff

Log Clean & Press
Clean once
1x10_90
1x5_156
3x3_200