Friday, August 29, 2008

Back and front squats, stiffleg deadlifts

ATG Squat
1x5 135, 185, 225
3x5 295

ATG Front Squat
2x5 225

Stiff leg deadlift
1x10 135

BB Bench
1x5 135
5x5 175 (+1 rep last set)

Rope Pulldowns
3x10 65(heavy setting)

Threw in some curls and called it a day.

Tuesday, August 26, 2008

Squats 5x5 and chest

ATG Squat
1x5 135, 185, 225
5x5 285

BB Bench
1x5 135, 155, 175
3x5 180

Pullups 3x10
-SuperSet-
Dips 3x10

DB Shrugs
3x10 85

Cable Chest Press
3x10 70

My chest is just so weak.

Saturday, August 23, 2008

Front Squats and Weighted pullups/dips

ATG Front Squats
1x5 bar, 135, 185, 225
5x5 235

Pullups +50 5x3
-Superset-
Dips +50 5x5

Seated Dumbell overhead Press
1x5 50
3x5 60

Friday, August 22, 2008

Lifting video

Thickbar Deadlift
1x5 168, 218, 278
1x2 343 (all the weight I have)

Thickbar OHP
5x5 128

Thickbar Rows
5x5 128

One handed Kettlebell Clean + push press
1x5 70.5

Wrist roller
1x 25lbs

Swimming 15 minutes

Wednesday, August 20, 2008

Training

ATG Squat
1x5 135, 185
1x3 295
5x5 275

Pullups 16, 8, 8, 8

Speed DB Bench
5x5 65

Sorry for being weak today. I have a cold.

Monday, August 18, 2008

Training

Standing Long Jump
108, 108, 111, 108, 110, 109,104, 102, 110, 111 inches

Thickbar Clean and Jerk
168x5

Wrist roller 1x5 25lbs

CoC #2

1x right hand
2x assisted close left hand

Wednesday, August 13, 2008

Grip Work

Sledge Hammer levering
Wrist rolling dragging 25lb plate.

Tuesday, August 12, 2008

Lifting Squat!

ATG Squats
1x5
135, 185, 225, 295, 300, 305
315 x1

DB Bench
1x10 45
3x5 80

Cable Rows
1x5 200, 195
3x5 180

DB Shrugs
5x5 80,85,90,90,90

Monday, August 11, 2008

Grip

CoC # 1.5 5 per hand

Crossfit

Saturday
6 rounds
20 minutes

5 65lb Barbell Shoulder Presses

10 Pullups

5 30lb DB Hang Power Cleans

10 Pushups

Run 200m

Sunday:
Cheapo hand gripper 1x30
SledgeHammer Levering
20 minutes of hand stands/headstands

Friday, August 8, 2008

Training

Front Squats
1x5 135
1x5 175
1x5 225
1x5 235
2x5 225

Pullups
10, 10, 6, 6

Dips
15, 10, 8, 6

Monday, August 4, 2008

Starting Strength


Starting Strength: Basic Barbell Training is the new expanded version of the book that has been called "the best and most useful of fitness books." It picks up where Starting Strength: A Simple and Practical Guide for Coaching Beginners leaves off. With all new graphics and more than 750 illustrations, a more detailed analysis of the five most important exercises in the weight room, and a new chapter dealing with the most important assistance exercises, Basic Barbell Training offers the most complete examination in print of the most effective way to exercise.

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Sunday, August 3, 2008

Training

Sunday

Thickbar Clean and Jerk
1x5 78
1x5 128
1x5 168

Thickbar One handed Snatches
1x5 78 per hand

Crossfit

Saturday

3 rounds
400m run
21 Kettlebell swings 55lbs
12 pullups