Wednesday, January 29, 2014


Rowing intervals, 2 min on / 2 min off:
559, 573, 570, 549, 530  (Last 2 were rough on me, skipped a pull or two on the second to last, just rowed slower on last...still averaged 19.8m farther than last time I did it)

Ab Mats: 50-40-30-20-10


Press 5x10 @88#
SS w/
Pull-ups: 18-12-10-10-10

Tabata Row: >=84m

Tuesday, January 28, 2014


Deload week: Deads, worked up to 330 for 5

3 rounds:
5 power cleans @200#
3 stone over shoulders #145#
250 m row
Time = 9:30

Monday, January 27, 2014


Rest day.


Rest Day


C15W3 5-3-1+

255-290-320 (x2...I racked it instead of going for a 5RM because the "spotter" I grabbed (read - only guy without headphones within ear shot) could not follow my simple directions of "DO NOT TOUCH THE BAR - UNLESS IS STARTS COMING BACK DOWN"...he then informed me that I had some lower back involved due to my arch and that I needed to be careful...I decided to let it go and not mention that my lower back is much stronger than my bench and I was trying to use leg drive...I then proceeded to guilt my usual lifting partner for not being there, end rant)

5x10@70%=235 (decided to go without a anger got me through easily)

Friday, January 24, 2014


C15W3 5-3-1

Squat: 330-370-415 (x5, 5RM PR)

5x10@70% = 305 (glad that is over)

Thursday, January 23, 2014


1 Mile walk +50#, 16:30  I want to start working weighted fast walks in a little, started with a mile to make sure it did not destroy my legs.

Tabata Row >86m

Wednesday, January 22, 2014


5/3/1 C15W3
Press: 132-145-165 (x5)


Pull ups: 18-12-10-10-10

Tabata row: 16 intervals, shortest distance =86m

Tuesday, January 21, 2014


C15W3 5-3-1
Deads: 295-445-495 (x1, felt heavy and moved pretty slow for being only 5# over my 5RM)

5x10@70%=365 (Not as terrible as last week, but still took a while to finish)

Friday, January 17, 2014


5/3/1 C12W2 3x3

Backsquat: 305-350-395


Not as bad today...I rested 8 or so minutes between sets so the RPE was around 6-7 on the final one.  IT still took a while for my heart rate to get down after the set though.

Wednesday, January 15, 2014


5/3/1 C15W2 3x3
Press: 120-137-155

5x10@70%=120 (these got REALLY hard...10 rep on 4th and 5th sets was RPE of 8-9)

I did a little conditioning playing around with my roommates strongman equipment:
3 Rounds:
120' Husafell Stone carry (~250#), 10 pull ups, 20 band pull aparts, 60' stone carry

I kept the rounds to about 2 minutes with rest in between.  Having never done the stone carries before I greatly underestimated how hard they were and taxing on the back and biceps.  I am definitely going to work in more strong man stuff after my March 22nd meet.

M/F/S/T: 2/2/7/7...pretty sore and tight from deads.

Tuesday, January 14, 2014


5/3/1 C15W2 3x3

Deadlifts: 365-420-470 (felt a little heavy, probably from tight hamstrings)

5x10@70% = 365 (hardest accessories I have ever done....RPE of 8-9 on the last rep of every set)

I have now realized why Wendler refers to this as a "13 Week Challenge" because it is quite the challenge...I think squats on Thursday are goign to take me 2 hours...if it doesn't kill me.

M/F/S/T : 2/2/4/6 :  My hamstrings were a little tight, I did not feel fatigued but I think all the volume between squats and deadlifts is starting to carry over and affect my next lower body workout, even with 2 and 3 days in between.

Monday, January 13, 2014

Friday, January 10, 2014


5/3/1 C15W1 3x5

Backsquat: 385-327-371 (x5) (Did not feel bad, but with the sets of 10 I didn't want to push it, RPE=6)

5x10@60% = 262

Bar was moving slow every set.  Not of it was close to failure, but because it was not the most fun I have had.  Had I good nights sleep, not sure why I was off today.

M/F/S/T = 3/3/3/3


Rest Day

Wednesday, January 8, 2014

Tuesday, January 7, 2014


5/3/1 C15W1
Deads 3x5: 340-395-445

5x10 @60% =313

Did everything today beltless (though I always do assistance without one), 445 was harder than I thought it would be without a belt.

M/F/S/T = 8/2/2/2

Monday, January 6, 2014


Rest Day


Rowing intervals: 
1 min / 1 min

2 min / 2 min


5/3/1 C14W3 
Bench: 5-3-1+
250-285-315 (x5, 5RM PR) 

5x10 @60% = 200

Pull ups: 5x5 +50#
Dips: 5x5+45#

DB Rows: 3x10 @80# 
supersetted with DB curls: 10-8-7 @40#

Rowing Intervals 1min on / 1 min off

Friday, January 3, 2014


C14W3 5-3-1+

321-363-410 (x3, RPE=7, I think I had 5-7 in me)

5x10 @60% = 257#

Rowing intervals 2 min on / 2 min off (meters rowed): 543, 537, 545, 531, 535

Thursday, January 2, 2014


Rest Day.

In 2014 I plan on following the same lifting format that I did in 2013.  As far as meets I am not sure what will be done after the Battle in March.  I would like to do the NC meet again, but with a wedding and a honeymoon in between that will cut the 3 months in between even shorter.  I may try to find a meet somewhere close around August-September and then do the SC state meet again in December.  In addition to the lifting I have thought of a few more goals that I would like to hit in 2014.

I plan on conditioning at least 4 times a week, the weeks will be begin on Monday (so I can make up over the weekend if needed), the only exceptions to this will be the week before lifting meets and the honeymoon (but enough hiking will be done to make up for it).  This conditioning will consist of sprints, running, rowing, swimming, and hopefully some prowler work.  When paired with my strength training I am hoping this will help my lean up a little.

To better my mind I plan on reading 2 books a month (I will try to post them here) with at least 1 being non-fiction.  I am also going to try for one a month to be training oriented, be it diet, programming, etc.

Lastly, I want to get better about spending a little more time on this blog and the Steele Structured Fitness blog.  I would like to get better at writing down my M/F/S/T and RPE to help me track everything.  I also want to track my extrapolated PRs (using the Big Lifts equation) and graph them over the year.

For now that is all I have.


C14W3 5-3-1+
Press: 125-142-158 (x8) 

5x10 @60% = 100#

Pull-ups: 20-12-11-11-10