Amateur
Squat 3x5 (add 5 lbs to last workout)

235# Still working on my chest positioning and my knee feels pretty solid. Hips are tight though.

Bench 3x5 (add 2.5 lbs to last workout)

222.5# w Fat bar (PR)

Hoooooly **** was this hard. Grinded out the last reps on set 2 and 3. Pumped to get 225 on the fat bar next week. 275 I'm coming for you.


As many rounds as possible in 8 minutes:
5 DB Burpees - 40 lbs
10 Ball Slams - 40 lbs
Post total rounds completed to comments.

Wrecked. Used 16kg kettlebells for the dumbbells since we don't have 40# dbs. 20# ball since that's all we have; did 10 mins instead of 8. 6 rounds and 3 balls slams.

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)

190# Felt pretty good footwork is still a little weak but elbow speed is getting there.

Swam in the morning for 40 minutes which is ****ing exhausting.

Went rock climbing with a crippling fear of heights. It was.... fun, I think.



Complete 5 rounds:
Max Rep Deadlifts 405 lbs
Max Rep Pull Ups
*Rest as needed between rounds
Post total reps to comments.

Scaled to 360# which is 90% of 1RM. Cooked.




This entire week I've been doing double sessions. Trying to separate my strength and conditioning as much as possible.

Strict press 3x5
@ 145# w fat bar (PR)

Holla. I am going to find my 1rms for a whole bunch of things before I go on a vacation. Looking forward to what my press is.

Squat 3x5
@ 245#. Little harder than I wanted and I am still not making HBBS look good. I guess I'll be a low bar squatter- sigh...

Airdyne 30 second intervals w 1 min rest x 5. 128 calories.

woof.

Me too.. jelly of the push press!

Have you ****ed around with a fat bar yet? I love/hate the thing.

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
330#. Felt really ****ing solid.

As many rounds as possible in 9 minutes:
2 Power Cleans @ last set of 3 reps from 4-6-12
8 Toes to Bar

Used 190# for the PC. Got 8 rounds and 1 power clean. I had that creepy feeling of having to take a **** around minute 4. That is when I know I'm working hard. Good times- a much needed day off tomorrow.

Amateur
Squat 3x5 (add 5 lbs to last workout)

3x5 @ 250#. ****ing squat still giving me some issues. Knee felt ok.

Complete for time:
40 Reps Bench Press - body weight
40 Reverse Wall Climbs + push up
*this can be broken in any combination of sets and reps.
Post times and loads used to comments.


Used 180# for the bench. Took me 23:10. Feels like I got hit by a car.

Power clean 5x3 @ 195#
Few rope climbs

Sat:
12-9-6-3
KB swing 2pd
KB thrusters 1.5pd ea hand
Strict pull ups
GHD sit up

11:10


Mon:
Amateur
Squat 3x5 (add 5 lbs to last workout)

@255# Knee felt like trash- happy to just get through today

Press 3x5 (add 2.5 lbs to last workout)
@ 147.5# w fat bar (PR)

Came in super hung over today and just didn't have it. Got 4 on my first set of 5, which left me pretty deflated. Made 5 on the second and third set. Figured I couldn't call it a 3x5 PR if I didn't do a 3x5 so got all 5 on the 4th.

holla.

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

340# felt reaaaaally solid. Looking forward to 370.

Complete 3 rounds:
2 minutes - Max Rep Power Snatches @ 80% of 2 RM
2 minutes - Max Rep Rope Pull Ups
Rest 60 seconds between rounds
*if you did the amateur SWOD with deadlifts pick a weight heavy enough for the DWOD where you have to reset before each lift.
Post total reps to comments.


Decided to find a 1rm power snatch and hit 175#. 180 just wouldn't go. This is a PR by 20lbs.

****ed up the work out and did 1 min of pull ups instead of 2. Got 9-9-8 on the snatch at 140# and 11-9-8 for pull ups.


After that played around with the shankle complex and got to 195# with a new foot forward for the split jerk. Much needed rest day tomorrow.

Amateur
Squat 3x5 (add 5 lbs to last workout)
@ 260# This was pretty hard. My chest position has improved greatly. Still working on that sticking point, which is about 1 inch from parallel.

Bench 3x5 (add 2.5 lbs to last workout)
@225# w fat bar (PR)

Cannot believe how fast this bar was moving as 222.5 was ****ing heavy as ****. Pretty pumped about this.



Conditioning was supposed to be sprints but I felt like doing more Shankle complex and worked up to 220#. I can see 250# in my future. Gonna try running a bit tomorrow as I did a bunch of butt kicks with 0 pain- seems promising!

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)
200# Felt ok- pretty heavy. Going to post a form check on these.

Added in a 1-1-1-1-1-1 of 175# split jerks (80%) of yesterdays 1RM.
Want to start adding in some fun work but this smoked me.

Complete the following in the least amount of sets possible:
50 Handstand Push Ups
100 Pull ups

Awful. 14 total sets- HSPU were a complete grind but kipped (spare me) 21-20-20-15-24 for the pull ups.

Feeling good and tired, mostly tired.

Crushing Helen
Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings - 2 pood
5 Plyo Push Ups

11:46 RX'd.

First time running in over 3.5 months. Knee felt pretty decent but I felt heavy. Went swimming after for a total of 150m. Gonna eat and sleep hard.

Amateur
Squat 3x5 (add 5 lbs to last workout)

265#- first two were good. Last set was ****. I think I swam too much yesterday.

Press 3x5 (add 2.5 lbs to last workout)
@ 150# w Fat bar
5-4-5 Reps.

Not sure if this counts as a failure?


We got a new lifting platform that is pretty ****ing dope. Will post pictures and video from hopefully some shankles tomorrow.

Deadlift 5RM @ 350#
Little bit harder than I would like but got em all.

Shankle complex @ 225# (PR)
Felt sketchy on the clean but the jerk was nice.

Feeling super wiped out this week- I need to cut down activity on my rest days. Going to get a massage in the morning and stretch tomorrow.

Amateur
Squat 3x5 (add 5 lbs to last workout)
@ 265# Felt good- found out I need to stretch my back out a bit more which is preventing me from elevating the chest.

Bench 3x5 (add 2.5 lbs to last workout)
@ 227.5# w fat bar
5-5-4(f)

Almost had it but didn't. I knew I would be resetting soon. Gonna try this weight next week.


12, 9, 6, 3 for reps:
Push Press 185 lbs
Ring Dips
Post times to comments.

So ****ing hard. 15:46 Rx'd. I feel like someone took a bat to my collar bone. Triples turned into doubles, fast. Doubles turned into singles around rep 9 of 12.

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