UPDAAAAAATE:

Was on vacation for 3 weeks in the USA. Ate so much awesome but ****ty food and drank a ton of beer. Weighed in at 201lbs at my most bloated which I now am back down to 195ish.

Before I left for the states I found some 1RMs
Deadlift 425#
Front Squat 290#
Strict Press 165#

Really happy with the DL and FS (still think I have 300) Strict press, I have no idea about. My PR is 170# way back in the day without all this volume and I was repping 150# on a fat bar.

Did a Shankle complex with 235# so I will be doing a classic cycle for Oly lifting of Everett's page. After I C+J 250, I'll go back to CFFB. Training starts on Monday.

great log, strong work!

Thank you much sir.

Starting a 5 week cycle off of Everett's page.

Back squat - 75% x 5 x 5
@ 245#

Clean deadlift - 90% (of clean) x 5 x 3
@225#

Push press - 70% x 5 x 5
@165#

Jerk dip squat - 90% (of jerk) x 5 x 3
@225#

3 weeks off and my knee was not happy. Overall fun day but the push press was by far the hardest of all this.


3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Went 10-10-9 on the strict pull ups- no weight. Kinda bummed about the last set.

Muscle snatch - 40% (of snatch) x 3 x 2
@ 75#- sad panda
Power clean + clean - 60% (of clean) x 2 + 1 x 3
@150#
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
@150#

Can't believe how tired I am today. Complexes were fun but draining.

4 rounds:
10 m shuttle run x 4
10 KB swing

Front squat - 75% x 4 x 5
@235- ****ing hard.
Snatch pull - 85% (of snatch) x 3 x 4
@150
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
175 (f) 190, 200

A PT came through and evaluated my knee and said no more squatting. Gave me a ton of band exercise to do and that was that. No idea where my training will go or how it will get done.

Strict Press
140 x 5, 140 x 3, 135 x 5

Haven't done these in too long and that bar felt heavy as ****.

Glute bridges 5x5 @ 135
No idea what I was doing but some sort of sub for squats.


Did 30 second sprint 30 second rest x 10 on the Airdyne. **** that bike so hard.

DL 5RM @ 360#

Felt pretty heavy gotta eat more food.

Been depressed and feeling ****ty so training is mostly conditioning and swimming. Had to swim about 200m and do 100 burpees as some swim coach is giving me free sessions. Pretty dope.

Body weight is around 193 and falling- diet is slowly coming along when I'm not feeling down.

Today

Amateur
Squat 3x5 (add 5 lbs to last workout)
Can't squat so did a 3x5 @ 155# w glute bridges.
Press 3x5 (add 2.5 lbs to last workout)
3x5 @ 137.5# Reset- felt pretty good.


Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds to comments.

Best was 1:02 and worst was :30s flat. All pull ups unbroken. Rest periods were :30s until the last 3 rounds about a 1 min break.


Just checked my G4S™ total

290/235/425 = 950

I want 1000.

Holla.

Deadlift 5RM
@370# (PR)

Back rounded a bit on rep 4 but 5 was strong.

On the minute:
2 Power Snatch and 10 Sledge Strikes, alternating arms, for 15 minutes
*Use 85% of Power Snatch from 6-12-2012 SWOD
**10 sledge strikes total, 5 per side


Scaled down to 125# rather than 140 just because it's been a while and thank god I did. Smoked right now. Lotta knee rehab stuff after and milk, lots of milk.

Bench 3x5 @ 210# w fat bar
big reset as I haven't benched in 5-6 weeks.

15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists
Post time to comments

Used 115# for push press instead of thruster as I still can't squat.
10:50

RDL 3x6
@ 250#

Pretty easy.

75 Evil Wheels

Death by Chin Up with a Ball Slam Buy In
Complete:
1 chin up the 1st minute, 2 chin ups the 2nd minute, 3 chin ups the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 1 ball slam with a 50lb ball, or as heavy as you have, before starting your chin ups.

This was real fun. Got to round 9 using a 55# bag. Got real tough quick.

Glute bridges 5x5 @ 185#

Need to start putting weight on the bar as these are far too easy.

As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells

Used 115# for the work out as I don't have 50# dumbbells. Was going to use 135, thank god I didn't.

6 rounds and 2 PC.

5RM DL @ 380# (PR)

Holla.

15 min AMRAP
5 Push press @ 175#
250m Row

8 Rounds even. Feel like I got hit by a car. Knee feels awesome and I'm going back now to do some more rehab. Oh and milk, lots and lots of milk- and colostrum.

Lotta swimming. Lotta eating and drinking.