14 DEC:

high bar back squat:
3x275
2x295
3x330
3x330
fx385

squats did not feel strong today

bench:
3x225
1x260
5x300
1x330?

I'm not sure if the 330 was legit. I had a bro-spotter who may or may not have guided the bar up when I hit a sticking point. He says he didn't but watching the video I'm not sure if I believe him. The 5x300 was pretty tough and I'm pretty sure my butt might have left the bench a couple times on the last two reps.

deadlift:
3x315
2x265
5x430

chin-ups:
13,7xbw

dips:
8,6,6x50

16 DEC:

4x.5 mile on treadmill at 8.6 mph with 2,2.5,3.5 min breaks in between

17 DEC:

high bar back squat:
5x5x302.25

press:
5x5x176

pull-ups:
3x5x45

20 DEC:

3.1 mile run in 25:04

245 power clean + three front squats X 5

bench:
3x5x245

22 DEC:
high bar back squat:
2x3x335

press:
2x3x200

deadlift:
5x405

just saw this log in here. And remembered reading it agesss ago. Clicked and started reading second page, and wondered where drinking went.

Then went back and read all of first page.

Thank you for your service as well. Uncle recently got back from afghanistan as a contractor and heard about alot of crazy ****, stay safe!

Hope you're staying safe over there.

Were you at Rickenbacker? Army? I have friends out of there, both Army and Marine.

Thanks brother. I'm hoping to restart the drinking in about 5 to 6 months!

My unit is not out of Rickenbacker but it's not too far away. Is ud for University of Dayton?


25 DEC

High bar back squat:
5x225
3x275
2x5x305
4x305
2x5x305

Going to repeat this weight again next week. Not really happy with some of the knee inwards issues I had going on today.

Bench:
3x225
4x5x270
4x270

couldn't lock out that last rep

Pull-ups:
5xbw
2x5x50
2x6x50
5xbw

curls:
3x10x85

Merry Christmas everyone!

Yeah, Dayton. I no longer live in Columbus though, but still have a few good friends that were in the military around there.

27 DEC

high bar back squat:
3x5x255

press:
3x5x165

bb row:
3x8x135

nice easy day

So I've been on a bit of a cut for the past month simply because there is not much else to do. I woke up today at 217.6 and went to the gym at 219.0 which is the lightest I have been in about 18 months.

30 DEC:

high bar back squat:
5x225
3x275
1x300
2x3x340

not too much trouble here. still having problems getting my knees all the way out on the third rep of the work set.

bench:
3x225
1x275
2x302.5

not good.

deadlift:
3x315
2x365
5x435

quite a grind here.

8 chin-ups

31 DEC:

treadmill run:
2 x .5 mile at 3:20
4 x .25 mile at 1:30

2 JAN:

high bar back squat:
5x5x305

press:
5x5x177.5

pull-ups:
4,5,3x55

Couldn't work out the past few days because I was out doing stuff. Decided to pick right up with intensity day today after getting a ton of much needed sleep last night.

Left hip flexor, left knee and left hamstring felt kind of weird while warming up for the squats but I rolled it out on the PVC pipe and it felt a little better.

Woke up at 214.8 today which is whoa low. Weight after the gym was 215.8.


7 JAN

high bar back squat:
5x225
3x275
1x315
2x3x345

Press:
1x135
1x170
5x202.5
1x225 (PR) body weight press and then some

deadlift:
3x315
2x365
5x440
10x315

pretty good day.

9 JAN:

1.5 mile run in 12:00
2 x .25 mile run in 1:30

10 JAN:
high bar back squat:
4x5x307.5
2x307.5

bench:
5x275
4x275
2x3x275
2x5x275

disappointing workout. left knee was not doing so great during the 4th and 5th set of squats so I called it off. I think I might move to 8x3 for squat volume day.

12 JAN:

high bar back squat:
3x5x275

press:
3x5x165 (weight got to shoulder by power clean for each set)

power clean:
3x1x255

bb row:
3x5x165

10 pull-ups

13 JAN:

pull-ups:
6,4,4x50

dips:
8,8,7x50

1 mile run in 8:00

15 JAN:

wake up weight was 215.6

high bar back squat:
5x225
3x275
1x315
2x3x350

bench:
3x225
1x275
2x305
2x310
1x320 (PR) I guess this is a PR if you don't count that 330 I did a few weeks ago. I would have gone heavier on all the sets today but I was the only one in the gym and did not have a spotter

deadlift:
3x315
2x385
fx445
4x425
15x315

wanted to do 5x445 but couldn't get the first rep more than 6 inches off the ground...weird

5 body weight chin-ups








some thoughts:
Definitely got some butt wink and knee cave in the squats. My core also does not feel that solid on the last rep of the triple in either set.

Deadlift is ok but hips rise first a bit. I think my setup was a bit messed up today.

19 JAN

squat:
5x5x310

press:
5x5x180

pull-ups
5xbw
3x5x45
4x45

GHR:
2x12

21 JAN:

front squat:
5x3x245

bench:
3x5x245

bb row:
5x135
5x155
5x175
5x185

did some power cleans and jerks because the Crossfitters were doing them and I was bored:
1x225
1x245
1x265
fx275
1x225

265 was not hard

hanging leg raises:
3x20

25 JAN:

low bar back squat:
5x225
3x275
1x315
5x335
1x365
1x385

press:
3x207.5
2x207.5

deadlift:
3x335
2x385
4x445
5x335

8 chin ups

27 JAN

low bar back squat:
5x5x312.5

bench:
2x5x277.5
5x3x277.5

pull-ups:
5xbw
4x5x50

did 3 power cleans and jerks @ 225

29 JAN:

front squat:
5x3x245

press:
3x5x175

bb rows:
3x5x175

2 FEB:

woke up at 213

squat:
5x225
2x295
5x345
fx405

bench:
3x225
1x255
3x305 and 2 more that I needed help on

deadlift:
3x335
could not even get 405 off the ground so moved down and did:
7x365

I think I am rapidly approaching a plateau if I have not already hit it.