Wednesday, 5/2/12

A. Reverse Lunges 75's x 6 x 3
B. Bench Press, Shoulder-width 205x6x3
C. Power Clean from Pins 175x6x3

D1. Top-half squat 315x5, 365x5, 385x5, 385x5
D2. Front Squat 155x5, 165x5, 165x5, 165x5
D3. Power Snatch from Hang 135x3x4
D4. Jump Squat 75x10x4
D5. Vertical Jump 4x10
D6. Backward Sprint 4x30 yards


Friday, 5/4/12

Ring Work


Monday, 5/7/12

A. Reverse Lunges 75's x 6 x 3
B. Bench Press, Shoulder-width 205x6x3
C. Power Clean from Pins 175x6x3

D1. Top-half seated OH Press 205x5x4
D2. Military Press 145x5, 145x5, 135x5, 135x5
D3. Push Press 195x3, 195x3, 185x3, 185x3
D4. Med ball throw OH 15 lb mb x 10 x 4
D5. Feet elevated plyo push up BWx10x4

Wednesday, 5/9/12

A. Reverse Lunges 75's x 6 x 3
B. Bench Press, Shoulder-Width 205x6x3
C. Power Clean from Pins 175x6x3

Got in to my first deadlift complex and one side of my back was pulling much harder than the other. Shut it down for the day. Rolled my back with a softball.


Saturday, 5/12/12

D1. Top-half Deadlift 345x5, 385x5, 405x5, 405x4
D2. Deadlift 275x5, 295x5, 295x5, 295x5
D3. Power Clean from Hang 225x3x4
D4. Deadlift Jump 135x10x4
D5. Broad Jump 4x10


Tuesday, 5/15/12

40 yd sprints x 10
20 yd sprints x 5
Ring work
Barbell Curls 4x8
Hammer Curls 3x8

Wednesday, 5/16/12

A. Reverse Lunges 50's x 10 x 3
B. Bench Press, Shoulder-width 215x5x3
C. Power Clean from Hang 185x5x3

D1. Top-half Bench Press 315x3, 335x1x3, 315x3
D2. Bench Press 245x3, 275x3, 295x3, 295x3, 275x3
D3. Speed Bench Press 155x5x5
D4. Med Ball Throw from Chest 15 lb mb x 10 x 5
D5. Plyo Push-up 5x6

Sunday, 5/20/12

A. Reverse Lunges 50's x 10 x 3
B. Bench Press, Shoulder-width 215x5x3
C. Power Clean from Pins 185x5x3
*Back didn't feel "even". Pulled the plug on the squat pattern. Did some rings and biceps.

Monday, 5/21/12

D1. Top-half Squat 385x5, 415x5, 415x5, 415x5, 415x5
D2. Front Squat 165x5x5
D3. Power Snatch from Hang 135x3x5
D4. Jump Squat 95x8x5
D5. Vertical Jump 5x10
D6. Backward Sqrint 30 yards x 5

Hi there. Great progress! We've got similar goals. Your progress is motivating.

Will def be following this log ;)

Aloha,

Just wanted to stop in and catch up with what you're doing. Great progress, AWESOME job. Keep it up.

A hui ho.

Tunya

Thursday, 5/31/12

A. Reverse Lunges 50's x 10 x 4
B. Bench Press, Shoulder-width 215x5x3
C. Power Clean from Blocks 185x5x3

D1. Top-half seated Overhead Press 225x5, 225x5, 225x5, 225x4, 225x3
D2. Military Press 145x5, 145x5, 145x5, 145x5, 135x5
D3. Push Press 205x2, 205x2, 205x2, 205xmiss, 185x2
D4. Med Ball throw overhead 15 lb mb x 10 x 5
D5. Feet elevated plyo push-ups BWx10x5

Sunday, 6/3/12

Sprints

2 tri-sets of 40's
6 20's
2 100's


Monday, 6/4/12

A. Sumo Deadlifts 155x8x3
B. Bulgarian Split Squats w/ Barbell 45x8x3
C. Power Clean from Hang and Press 135x8x3
Pre-pumped w/ SCARP's
D. Deadlift 7-5-3 wave 225x7, 275x5, 295x3, 245x7, 295x5, 325x3
E. Glute Bridge 45x10, 45x10, 45x10
F. 1-Arm DB Rows (2 sec pause on concentric) 50's x 10 x 3
G. RDL's (focused on the stretch) 135x10x3

Tuesday, 6/5/12

A. Sumo Deadlifts 155x8x3
B. Bulgarian Split Squats 45x8x3
C. Power Clean from Hang and Press 135x8x3
Pre-pumped w/ DB Bench Press and Power Flyes
D. Bench Press 185x7, 235x5, 265x3, 225x7, 255x5, 295x1
E. Ring Dips BWx5 x5 x5
F. DB Bench Press 75's x10 x8 x7
G. Power Fly's 40's x 10, 30's x10 x10

Thursday, 6/7/12

A1. Band Straight-arm Pull-down 3x8
A2. Front Lever Holds 3 sets
B. Rows on the rings
C. DB Hammer Curl (2 sec contraction) 3x8
D. Barbell Curl 3x8
E. DB Curl (low double contraction) 3x8

Sunday, 6/10/12

A. Sumo's 155x8x3
B. Bulgarian Split Squats 45x8x3
C. Power Clean and Press 135x8x3
D. Push Press 135x7, 155x5, 175x3, 145x7, 165x5, 185x1
E. DB Speed Press 25's x 20 sec x 3
F. Lateral Raises 20's x 10 x 3

Monday, 6/11/12

A. Sumo DL's 155x8x3
B. Bulgarian Split Squats 45x8x3
C. Power Clean and Press 135x8x3
Pre-Pump SCARP's 2x20
D. Back Squats (1.5 reps) 135x7, 155x5, 175x3, 155x7, 165x5, 185x3
E. Jump Squats 95x10x3
F1. Wide-stance Squats 135x10x3
F2. Narrow-stance Squats 135x10x3

Wednesday, 6/13/12

2 - 100 yd acceleration sprints

Ab Shredder - Sprint

Thursday, 6/14/12

Ab Shredder - Sprint

Friday, 6/15/12

A. Sumo DL's 175x8x3
B. Bulgarian S.S. w/ barbell 65x8x3
C. Power Clean and Push Press 145x7x3
Pre-Pump DB Squeeze Press
D. Bench Press 225x7, 255x5, 270x3, 235x7, 265x5, 285x3
E. Ring Dips BWx5x3
F. DB Bench Press 75's x10, x9, x6
G. Power Fly's 35's x 10 x 3

Monday, 6/18/12

A. Sumo DL's 175x8x3
B. Bulgarian S.S. w/ barbell 65x8x3
C. Power Clean and Press 145x7x3
Pre-Pump SCARP's
D. Deadlift 225x7, 275x5, 315x3 *tweaked the back again.

Glute Bridges 95x10x3 w/ a hold on the last rep.

Tuesday, 6/19/12

A. Ring work
B. Power cleans from the pins
C. RDL's
D. 1-Legged Glute Bridges w/ barbell
E. L-holds on the rings

I believe the 1-legged glute bridges are gonna be a great help to my hip imbalances. Reps on my left leg felt good. My right leg was really wanting to push laterally to the left. I'm gonna add this to my HFS work. The bar pinning my psoas/hip flexors down felt great as well.

Off topic but personally worth mentioning; I have had to have my suits tailored recently to accomodate the shrinking of my abdomen. I have also "maxed" out the tailoring as far as how much fabric they can remove without distorting the suit due to the shoulder-waist ratio. Good problem to have.

Thursday, 6/21/12

Paid a guess fee at the local gym for a day.

A. Standing Calf Raises 6x8
B. Seated Calf Raises 5x10
C. Kayak Rows 4x6/side
D. Straight-arm pull downs w/ a rope 4x8
E. Lat-pulldowns, supinated (2 sec hold at peak contration) 4x8
F. DB Pullovers (2 sec hold at stretch) 4x8
G. Hammer Curls (2 sec hold at peak) 4x8
AR. Rope Triceps Ext 4x10
H. Straight bar curls 4x8
AR. Overhead DB Tri Ext 4x8
I. Seated DB Curls (1.5 reps) 4x8
AR. Close-grip Push-ups 4x10-12

Friday, 6/22/12

Ab Shredder - Sprint

Sunday, 6/24/12

A. 1-legged Glute Bridges w/ barbell 45 lbs x 7 x 3
B. Sumo DL's 175x8x3
C. Bulgarian S.S. 65x8x3
D. Power Clean and Push Press 145x7x3
E. Push Press 135x7, 155x5, 185x3, 145x7, 165x5, 215x2
F. Lateral Raises 20's x 10 x 3
G. Overhead Hold w/ Barbell 135 for 2 sets

Monday, 6/25/12

Ring work

Sprints - 10 x 20 yds and 2 x 100 yds

L-holds on the rings, 3 x max time

Friday, 6/29/12

A. 1-legged Glute Bridges BWx8, 45x7, 45x7
B. Sumo DL's 175x8x3
C. Bulgarian Split Squats 65x8x3/leg
D. Power Clean and Push Press 145x7x3
E. Back Squat (1.5 reps) 135x7, 165x5, 185x3, 155x7, 175x5, 225x3
F. Jump Squats 95x10x3
G1. Wide-stance Back Squat 155x10x3
G2. Narrow-stance Back Squat 155x10x3

Tuesday, 7/3/12

A. Sumo DL's 225x7x4
B. Bulgarian S.S. 95x7x4
Pre-pump. DB Squeeze Press
C. Bench Press 225x7, 265x5, 280x3, 255x7, 275x1
*Shut it down due to neck issues.

Friday, 7/6/12

A. Sumo DL's 225x7x4
B. Bulgarian S.S. 95x7x4
C. Power Clean and Push Press 155x6x4
Pre-pump. RDL's
D. Deadlift 225x7, 275x5, 315x3, 255x7, 295x5, 335x-
E. Glute Bridges 135x10x4

Monday, 7/9/12

Ab Shredder Sprints + 2 100 yd accelerations

3 hrs rest

A. Band straight arm pull-downs 4x10
B. Ring work - Front Levers
C. 1-arm DB rows 5 x max reps w/ 75 lb dumbell (2 sec hold at contraction)
D. Ring rows 4x10
E. DB Hammer Curl 4x8
AR. Band Tricep Ext 4x10
F. Barbell Curls 4x8
AR. OH DB Ext 4x8
G. Seated DB curl low double contraction 4x8
AR. Close-grip push-ups 4x10

Tuesday, 7/10/12

Snatch Practice

10 - 20 yd sprints
4 - 40 yd sprints
1 - 200 yd sprint

Wednesday, 7/11/12

A. Sumo DL's 225x7x4
B. Bulgarian S.S. 95x7x4
C. Power Clean and Press 155x6x3
D. Push Press 145x7, 165x5, 195x3, 155x7, 175x5, 225x-
E. DB Speed Press 30's x 20 sec x 4
F. Lateral Raises 15's x 10 x 4


Thursday, 7/12/12

Ab Shredder Sprint


Monday, 7/16/12

A. Sumo DL's 225x7x4
B. Bulgarian S.S. 95x7x4
C. Power Clean and Push Press 155x6x4
D. Back Squat (1 1/2 reps) 135x7, 175x5, 195x3, 165x7, 185x5, 235x3
E. 1-Legged Glute Bridges 3 x max reps w/ barbell


Tuesday, 7/17/12

10 - 20 yd sprints
4 - 40 yd sprints

A. DB Bench Press (1 1/2 reps) 50's x 10 x 3
B. Bench Press (1 1/2 reps) 185x4x5
C. Speed BP (shoulder-width) 155x5x4
D. DB BP 50's x 90 sec x max reps, 27
E. DB Power Flyes 40's x 10 x 3

Monday, 8/20/12

A. Deadlift 225x8x3
B. Bench Press (shoulder-width) 155x8x3
C. Reverse Lunges 95x8x3/leg
D. 1-leg glute bridges 3x8
E. Deadlift 295x1, 295x2, 295x1, 295x1, 295x1
F. Power Clean from pins 185x5, 205x5, 205x5, 205x5

In the process of relocating and have not been consistent. I have had some sporadic sessions that I have not logged, mostly sprints.

Tuesday, 8/21/12

A. Deadlift 225x8x3
B. Bench Press (shoulder-width) 155x8x3
C. Reverse Lunges 95x8x3/leg
D. Squeeze Presses w/ DB 50's x 8 x 3
E. Bench Press 265x3, 265x3, 265x2, 245x3, 245x3
F. Power Flyes 50's x max reps (3 sec eccentric)

Thursday, 8/23/12

A. Various Ring Work/positions
B. Band straight-arm pull-downs w/ holds 4x8
C. Ring rows 4x10
D. Bent-over DB Rows (2 sec squeeze) 75's x 6 x 4
E. Hammer curls (2 sec squeeze) 3x8
AR. Band Triceps Ext's 3x10
F. BB Curls 3x8
AR. OH DB Tri Ext's 3x8