10.30.13

Rest Day.

10.29.13

Bench 5x5
225-255-285 (x3)

Weighted Pull Ups: 5x5 @+50#

Pendlay Rows 3x10 @155#

Weighted Dips: 5x5 @+45#

10.28.13

C11W3 5-3-1

Backsquat: 335-385-430 (x1)

Front Squat: 275-311-355 (1RM PR)

First Set Last, Backsquat: 10 @330

10.27.13

Rest Day

10.26.13

Rest Day

10.25.13

5/3/1 C11W2 3x3

245-280-315 (x4) 

2x5 @275

Pull Ups: 19-12-11-10-10

Dips: 19-12-11-10-10

Dumbbell Pull Overs: 3x12 @85#

10.24.13

First try at a more explosive day and trying to fill in some gaps in our training that we may have lost without doing crossfit.

Power Cleans:
5x3: 132-155-176-198-209
5x2: 220-232-242-253-242

Front Squats:
2x10 @155
3x5: 176-198-210

High box jumps 3x5

10.23.13

5/3/1 C11W2 3x3

Deads: 400-455-510 (3RM PR!) 

RDLs: 5x5 308 (x2) - 286 (x3) 

GMs 1x12 @110

10.22.13

Rest Day.

Had a bad night of sleep on Monday night, woke up feeling sick.  Did not eat too much all day.  Felt better upon waking up on Tuesday.

10.21.13

Pull Ups 18-12

Bench 5x5: 230-255-285 (x3)

Pendlay Rows: 5x5 @205

Weighted Pull Ups 5x5: 25-35-45(x3)

Weighted Dips 5x5 @45

10.20.13

C11W2 3x3

Backsquat: 330-380-430 (x1, kinda gave up and reracked it, mentally out of it)

Front Squat: 255-297-330

Backsquat 2x10 @220 (no belt, no bounce)

Front Squat 2x10 @176 (no belt, no bounce)

Decided to move my training max down 25#, so my 1+ day will also be 430.

10.19.13

Rest Day

10.18.13

Rest Day

10.17.13

5/3/1 C11W1 3x5

Bench: 230-265-300

2x5 @275#

2x10 @185#

Front Squat: 2x10 @135#, 3x5: 185-205-225

Pendlay Rows: 5x5 @205

Dumbbell Pullovers: 3x12 @85#

10.16.13

5/3/1 C11W1 3x5 (went up 10# from last cycle...probably should not have)

370-430-485 (f, x3...grip)

1x5 @420 (back tightened up so I stopped for the day)

10.15.13

Bench: 5x5
250-250-285-285-285

Pull Ups: 18-12-10-10-10
Dips: 18-12-10-10-10

10.14.13

5/3/1 C11W1 (kept maxes the same from C10 for back squat and front squat)

Backsquat: 3x5: 315-365-405 (fx4)

Frontsquat: 225-275-315 (fx2)

Overall not a good training day.  After flying to NJ, eating like crap, and lifting in a 24 hour fitness I still got under the bar...definitely not too motivating of a day though.

10.13.13

Rest Day in NJ

10.12.13

Rest Day in NJ.

10.11.14

5/3/1 C10W3

Bench: 260-295-330 (x3 3RM PR)

2x5 @275

1x19.5 @225 (got 20 but last rep went back into rack before locking out)

Pullups 18-12-10-10-10
Dips 18-12-10-10-10

10.10.13

Played around with putting the bar lower on my back on squats and sitting into it more.

3x5 @200

4x 500m row
1.
2.
3.
4.

10.9.13

C10W3 5-3-1

Deadlift: 420-475-532 (1RM PR)

2x5 @420

Pendlay Rows: 3x5 @220

Superset 5 x 10 step ups (110#) / 10 Tire Flips

10.8.13

Rest Day.

10.7.13

Bench: 5x5
225-250-275-290-310 (3RM PR)

5x2 @225

Pull Ups: 18-12-10-10-10
Dips: 18-12-10-10-10

Rowing 3x500m
1:47.1, 1:42.1, 1:39.0

10.6.13

5/3/1 C10W3 5-3-1

Back Squat: 355-405-450 (fail, missed depth on second attempt)

Front Squat: 285- Then done for the day.

Overall it was a terrible training day.  All the weights felt heavy.  My sleep and food have been pretty on so I think it can be related to not coming off a rest day as usual on squat days, and having one less recovery day from deads.

10.5.13

5/3/1 C10W2

Bench: 3x3: 245-275-315

2x5 @275

225 to failure: 19 reps

Pull ups: 18-11-10-10-9

Dips: 18-11-10-10-9

10.4.13

Rest Day

10.3.13

AM: Epson salt bath and stretching

PM:

5/3/1 C10W2

Deadlifts: 395-450-505 (3RM PR)

Sumo 5x3: 242-287-330(x3)

RDLs: 3x8 @155 (slow and low, fast up.)

10.2.13

AM: Ran 1 mile

PM: Rest

10.1.13

AM:

Rowed:
1000m warm up
3x500m (1:39-1:41 range)

PM:
Bench: 5x5 225-250-275(x3)

5x3 185# Fast

Pull ups 18-11-10-10-9
Dips 18-11-10-10-9

9.30.13

5/3/1 C10W2 3x3

Backsquat: 330-380-430 (3RM PR) 

Frontsquat: 265-304-342 (3RM PR)

Backsquat (first set last) @330, 9 reps

Front squat: 2x10 @155 (no belt, no bounce) 

GMs 2x8 @110 (slow down, fast up) 

Planks 40 sec on, 20 sec off x 5 (with 5 kg plate) 

9.29.13

Rest Day.  Pushed back squat day, both Joe and I felt bad.

9.28.13

Rest Day

9.27.13

5/3/1 C10W1

Bench 3x5
225-260-295

2@315
11@255
10@225

Pull Ups: 18-11-10-10-9

Lat Pull Downs: (along bench groove) 3x7 "10 plates" slow

Dips: 18-11-10-10-9

9.26.13

Rest Day