Friday, February 28, 2014


C17W1 3x5

Backsquat: 295-340-385


I was pretty pumped to hit all these.  Based on how easy 400# felt last week I did not think it would be a problem, but less than 10 months ago 405# was my 1RM so hitting +5# for 5x3 was pretty exciting.

The video shows my tendency to lose the weight a little forward coming out of my bounce, that needs to be worked on after the meet training is over.

Wednesday, February 26, 2014


C17W1 3x5
Press: 120-135-155

5x3@90%=165# (felt a lot harder today, not sure if that is due to getting back on more of a low carb diet, or one less day rest than normal since bench)

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

Played around with ab wheel a little more...damn those things are hard after doing pull ups.

Tuesday, February 25, 2014


C17W1 3x5

Deads: 350-405-460


The 3s at 485 felt MUCH better and much faster than they did last week at 480.  I think that the one less day rest after squats and the ski trip was what was to blame for that terrible day.

Friday, February 21, 2014


C16W3 5-3-1
Backsquat: 335-380-425

5x3@90%=400 (Felt much better than I thought it would, I honestly think 5x5 would have been doable)

Wednesday, February 19, 2014


C16W3 5-3-1
Press: 135-150-170 (x5)


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

I was pretty pumped about that 170 for 5, until I realized I hat hit 165 for 5 last April.  It was not too hard but I have more in me...but damn press is really frustrating for me compared to bench.

Friday, February 14, 2014

Thursday, February 13, 2014


C16W2 Press
3x3: 125140-160

5x5@80%=140 (press felt really good today, honestly felt like I could have done 5x8-10)

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

Rowing Tabata (only 4 minutes, legs were deadso)

Wednesday, February 12, 2014


C16W2 3x3

Deads: 375-425-480

5x5@80% = 425

Rowing Tabata >=87m

Wednesday, February 5, 2014

Monday, February 3, 2014


5/3/1 C16W1
Bench: 3x5



C16W1 5x5 Press:

5x5@80% = 140

Super setted 30 pulls on the C2 and 20 band pull aparts.

Sprints around the block sprint long side, walk short side...x4 running sucks a lot more than I remember.

Sunday, February 2, 2014


C15W1 Deads: 3x5
345-400-450 (felt a little slow for coming off 5 days of deload) 

5x5@80%=425 (fifth rep on each set was harder than I thought it would be...but still not as much such as 5x10@70%) 

Rowing Intervals 30s/30s: 174,164,154,149

Played around with ab wheel


Rest Day


Rest Day...birthday.