Saturday, November 19, 2011

11/16/2011 and 11/18/2011

Skeleton training as I had a deer to butcher.
Push press: 135x3, 135x3,
Front squat: 145x5, 145x5

Press: 95x1, 105x1, 115x1, 125x1, 145x3, 145x5*
Front squat: 145x1, 155x1, 175x1, 185x1, 200x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
CoC grippers: Tx5/5, 1x3/5, 1x0/3
Pull-ups: 8, 8, 8
53lbs TGu sit-ups: 3/3, 3/3, 3/3

*The first attempt at a set of 5 with 145 I was not warmed up enough. The second attempt was after the front squats.

Tuesday, November 15, 2011


Press: 120x5, 120x5, 120x5, 120x5, 120x5
Front squat: 180x5, 180x5, 180x5, 180x5, 180x5
Deadlift: 180x1, 205x1, 225x1, 255x1, 280x5
CoC grippers: Tx5/5, Tx5/5, Tx5/5, Strap holds- Trainer+ 10lbs for 2 10 second holds
Pull-ups: 5, 5, 5
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Friday, November 11, 2011


Push press: 135x1, 145x1, 155x1, 175x2
Front squat: 155x1, 165x1, 175x1, 195x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
Pull-ups: 7,7,7
CoC grippers: Tx5/5, #1x2/3, #1x1/1
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Ran out of gas on last set of PC. I'll need to stay at 165 for a couple more weeks. CoC, Pull-ups and TGU sit-ups were performed as a circuit with 2 minutes rest at the end of each time through. PC were done on a repeating 2 minute timer, PP and FS were on a 3 minute repeating timer.

Friday weigh-in: 175.2

Thursday, November 10, 2011


53lbs KB press: 5/5, 5/5
Front squat: 135x5, 135x5
Pull-ups: 10, 11, 5

Tuesday, November 8, 2011


Push press: 140x3, 140x3, 140x3, 140x3, 140x3, 140x3
Front squat: 175x5, 175x5, 175x5, 175x5, 175x5
Deadlift: 175x1, 205x1, 225x1, 255x1, 275x5
53lbs TGU sit-up: 3/3, 3/3, 3/3
CoC Grippers: Tx5/5, Tx5/5, Tx5/5, 1x1/1, 1x1/1 Strap holds- T+7.5lbs 3x10 second holds

Thursday, November 3, 2011


Push press: 135x3, 135x3, 135x3
Front squat: 135x5, 135x5
Pull-ups: 12, 10, 9
Barbell roll-ups: 135x10
70lbs KB swings: 15, 15, 15
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Tuesday, November 1, 2011


Press: 115x5, 115x5, 115x5, 115x5, 115x5
Front squat: 170x5, 170x5, 170x5, 170x5, 170x5
Deadlift: 170x1, 205x1, 225x1, 255x1, 270x5
CoC grippers: Trainer for 3 sets of 5 L/R, #1 for a single L/R