Dec 1
C2 rower 4k 17:39.2
Dec 2 - 5/3/1 week 1
working from 135 90% 1rm
MP 90 5/1
MP 100 5/1
MP 115 10/1 - 153.295
Dips 5/6
LPD 105 15/1
LPD 115 10/2
LPD 105 10/2
Dec 3
C2 rower 3.5k 15:40.8
Dec 4 - 5/3/1 week 1
working from 260 90% 1rm
DL 170 5/1
DL195 5/1
DL 220 11/1 - 300.586
Good Morning 95 12/1
Good Morning 115 12/3
Good Morning 135 12/1
Leg Raise 6/3
60 second plank 3
Dec 5 - 5/3/1 week 2
BP 135 3/1
BP 155 3/1
BP 175 9/1 - 227.4475
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 10/2
DB Row 60 10/5
Dec 6
C2 rower 3.5k 15:08.6
Dec 7 - 5/3/1 week 2
PC FS 110 3/1
PC FS 125 3/1
PC FS 140 10/1 - 186.62
Leg Press 230 15/5
Leg Curl 70 10/5
BS 135 1/1
BS 185 1/1
BS 225 1/1
Dec 8
C2 rower 6604 meters 30:00.0
Dec 9 - 5/3/1 week 2
MP 95 3/1
MP 110 3/1
MP 120 10/1 - 159.96
Dips 6/6
LPD 118 10/5
Dec 10
C2 rower 3.5k 15:09.8
Dec 11 - 5/3/1 week 2
DL 180 3/1
DL 210 3/1
DL 235 10/1 - 313.255
Good Morning 115 12/5
Leg Raise 6/2
Leg Raise 5/1
60 second plank 3
Dec 12 - 5/3/1 week 3
BP 145 5/1
BP 165 3/1
BP 185 7/1 - 228.1235
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 12/1
DB Press 45 11/1
DB Row 65 10/5
Dec 13
C2 rower 3.5k 15:06.5
Dec 14 - 5/3/1 week 3
PC FS 115 5/1
PC FS 130 3/1
PC FS 145 10/1 - 193.285
Leg Press 250 15/5
Leg Curl 80 10/5
tweaked left knee
Dec 20 - 5/3/1
MP 95 5/1
MP 105 5/1
MP 120 9/1 - 155.964
Dips 7/2
Dips 6/3
LPD 118 11/1
LPD 118 10/4
C2 rower 3k 13:24.1
Dec 21 - 5/3/1
DL 180 5/1
DL 205 5/1
DL 230 12/1 - 321.908
GM 115 12/5
Leg Raises 7/2
Leg Raises 6/1
60 second plank 3
Dec 22
C2 rower 5k 22:33.0
Dec 23 - 5/3/1
BP 135 5/1
BP 150 5/1
BP 170 11/1 - 232.271
DB Press 45 15/2
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5
Dec 24 - 5/3/1
BS 135 5/1
BS 155 5/1
BS 175 9/1 - 227.4475
Leg Press 250 15/5
Leg Curl 90 10/5
Dec 26
C2 rower 6704 meters 30:00.0
Dec 27 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 125 9/1 - 162.4625
Dips 7/4
Dips 6/1
LPD 130 10/4
LPD 130 8/1
60 second plank 5
Dec 28 5/3/1
DL 190 3/1
DL 220 3/1
DL 245 11/1 - 334.7435
Good Morning 125 12/5
Leg Raise 7/3
Leg Raise 6/1
60 second planks 4
Dec 29
C2 rower 5k 22:22.4
Dec 30 5/3/1
BP 140 3/1
BP 160 3/1
BP 180 8/1 - 227.952
DB Press 45 15/3
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5
Dec 31 5/3/1
BS 145 3/1
BS 165 3/1
BS 185 8/1 -234.284
Leg Press 270 15/5
Leg Curl 100 10/5
Wednesday, December 1, 2010
Tuesday, November 2, 2010
November 2010
Nov 2
HC MP 115 1/5/1
HC MP 115 1/3/1
PC MP 140 3/4
FS 155 4/3
HC MP 125 1/6/1
HC MP 125 1/5/2
60 second planks 3
Nov 3
C2 rower 5k 21:51.7 pr
500 split 2:11.2
Nov 4
DL 135 5/2
DL 240 4/3
PC 160 3/4
60 second planks 4
C2 rower 3.5k 15:33.8
500 split 2:13.4
Nov 5
BP 135 5/1
BP 170 7/5 messy
VP 9/5
60 second planks 5
Nov 7
DL 135 5/2
DL 240 5/3
PC 160 3/5
60 second planks 5
C2 rower 2k 8:31.9
Nov 9
HC MP 115 1/5/2
PC MP 140 3/5
FS 155 4/3 - stalled
HC MP 125 1/6/2
HC MP 125 1/5/1
60 second planks 3
Nov 10
DL 135 5/2
DL 245 3/3
PC 165 3/3
C2 rower 3.5k 15:46.4
overtrained
Nov 11
C2 rower 5k 22:13.1
500 split 2:13.3
Nov 13
BP 135 5/1
BP 175 5/5 stronger
VP 10/1
VP 9/4
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
2:01.0
2:00.8
2:01.9
Nov 14
DL 135 5/2
DL 245 4/3 better
PC 165 3/4
C2 rower 3.5k 15:36.6
Nov 16
MP 115 3/2
PC MP 145 2/4
FS 155 5/3
HC MP 130 5/3
60 second planks 3
Nov 18
DL 135 5/2
DL 245 5/3 - weak
PC 165 3/5 - barely
60 second planks 5
Nov 19
C2 rower 5k 22:15.1
Nov 20
BP 135 5/1
BP 175 6/5
VP 10/2
VP 9/3
60 second planks 5
Nov 21
C2 rower 5k 21:40.9 pr
Nov 22
DL 135 5/2
DL 250 3/3
PC 170 3/3
60 second planks 3
C2 rower 3.5k 15:17.7
Nov 23
HC MP 115 3/2
PC MP 145 2/5
FS 160 3/3
HC MP 130 5/3
60 second planks 3
Nov 26
DL 135 5/2
DL 250 4/3
PC 170 3/4 - fail on last rep
60 second planks 3
Nov 27
C2 rower 5k 22:27.0
Nov 28 - 5/3/1 week 1
working from 195 90% 1RM
BP 130 5/1
BP 145 5/1
BP 165 11/1 - 225.4395
DB Press 45 15/1
DB Press 45 11/1
DB Press 35 15/1
DB Press 35 12/1
DB Row 55 10/5
Nov 30 - 5/3/1 week 1
working from 155 90% 1rm
PC FS 100 5/1
PC FS 115 5/1
PC FS 130 11/1 - 177.619
Leg Press 230 15/3
Leg Press 230 12/2
Leg Curl 65 10/3
HC MP 115 1/5/1
HC MP 115 1/3/1
PC MP 140 3/4
FS 155 4/3
HC MP 125 1/6/1
HC MP 125 1/5/2
60 second planks 3
Nov 3
C2 rower 5k 21:51.7 pr
500 split 2:11.2
Nov 4
DL 135 5/2
DL 240 4/3
PC 160 3/4
60 second planks 4
C2 rower 3.5k 15:33.8
500 split 2:13.4
Nov 5
BP 135 5/1
BP 170 7/5 messy
VP 9/5
60 second planks 5
Nov 7
DL 135 5/2
DL 240 5/3
PC 160 3/5
60 second planks 5
C2 rower 2k 8:31.9
Nov 9
HC MP 115 1/5/2
PC MP 140 3/5
FS 155 4/3 - stalled
HC MP 125 1/6/2
HC MP 125 1/5/1
60 second planks 3
Nov 10
DL 135 5/2
DL 245 3/3
PC 165 3/3
C2 rower 3.5k 15:46.4
overtrained
Nov 11
C2 rower 5k 22:13.1
500 split 2:13.3
Nov 13
BP 135 5/1
BP 175 5/5 stronger
VP 10/1
VP 9/4
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
2:01.0
2:00.8
2:01.9
Nov 14
DL 135 5/2
DL 245 4/3 better
PC 165 3/4
C2 rower 3.5k 15:36.6
Nov 16
MP 115 3/2
PC MP 145 2/4
FS 155 5/3
HC MP 130 5/3
60 second planks 3
Nov 18
DL 135 5/2
DL 245 5/3 - weak
PC 165 3/5 - barely
60 second planks 5
Nov 19
C2 rower 5k 22:15.1
Nov 20
BP 135 5/1
BP 175 6/5
VP 10/2
VP 9/3
60 second planks 5
Nov 21
C2 rower 5k 21:40.9 pr
Nov 22
DL 135 5/2
DL 250 3/3
PC 170 3/3
60 second planks 3
C2 rower 3.5k 15:17.7
Nov 23
HC MP 115 3/2
PC MP 145 2/5
FS 160 3/3
HC MP 130 5/3
60 second planks 3
Nov 26
DL 135 5/2
DL 250 4/3
PC 170 3/4 - fail on last rep
60 second planks 3
Nov 27
C2 rower 5k 22:27.0
Nov 28 - 5/3/1 week 1
working from 195 90% 1RM
BP 130 5/1
BP 145 5/1
BP 165 11/1 - 225.4395
DB Press 45 15/1
DB Press 45 11/1
DB Press 35 15/1
DB Press 35 12/1
DB Row 55 10/5
Nov 30 - 5/3/1 week 1
working from 155 90% 1rm
PC FS 100 5/1
PC FS 115 5/1
PC FS 130 11/1 - 177.619
Leg Press 230 15/3
Leg Press 230 12/2
Leg Curl 65 10/3
Saturday, October 2, 2010
October 2010
Oct 1
DL 135 5/1
DL 235 3/3
PC 145 3/3
60 second planks 3
C2 rower 3/500 meter sprints 1 minute rest
1:56, 2:01, 2:02
2100 meters
Oct 3
BP 135 5/1
BP 165 5/5
VP 8/5
60 second planks 5
c2 rower 3.5k 15:33.3
500 split 2:13.3
drag 120
Oct 4
DL 135 5/1
DL 225 4/3
PC 145 3/4
60 second planks 4
C2 rower 2k 8:14.8 pr by 9.3
500 split 2:03.7
Oct 5
MP 95 5/1
MP 110 5/1
PC MP 135 3/4
FS 150 3/3
HC MP 120 1/5/3
60 second planks 3
C2 rower 4k 18:17.6
500 split 2:17.2
Oct 7
DL 135 5/2
DL 225 5/3
PC 145 3/5
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
1:55.5 - 2:02.4 - 2:03.7
Oct 8
BP 135 5/1
BP 165 6/5
VP 9/1
VP 8/4
60 second planks 5
Oct 10
DL 135 5/2
DL 230 3/3
PC 150 3/3
60 second planks 3
C2 rower 2k 8:10.9 pr
500 split 2:02.7
Oct 11
MP 95 5/1
MP 105 5/1
PC MP 135 3/5
FS 150 4/3
HC MP 120 1/6/3
60 second planks 3
C2 rower 1.5k
2:21.7 split
October 13
DL 135 5/2
DL 230 4/3
PC 150 3/4
60 second planks 4
C2 rower 3.5k 15:29.6
500 split 2:12.8
Oct 14
BP 135 5/1
BP 165 7/5
VP 9/2
VP 8/3
60 second planks 5
Oct 15
DL 135 5/2
DL 230 5/3
PC 150 3/5
60 second planks 5
C2 rower 2/500 meter intervals
1 minute rest
1:54.9, 2:05.0
Oct 17
MP 100 5/1
MP 110 5/1
PC MP 140 2/4
FS 150 5/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 16:16.9
500 split 2:19.5
Oct 19
DL 135 5/2
DL 235 3/3
PC 155 3/3
60 second planks 3
C2 rower 2k 8:14.4
500 split 2:03.6
Oct 20
BP 135 5/1
BP 170 5/5
VP 9/3
VP 8/2
60 second planks 5
Oct 21
DL 135 5/2
DL 235 4/3
PC 155 3/4
60 second planks 4
C2 rower 4k 18:13.9
500 split 2:16.7
Oct 22
C2 rower 5k 22:04.6 pr
500 split 2:12.4
Oct 24
MP 100 5/1
MP 110 5/1
PC MP 140 2/5
FS 155 3/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 15:38.4
500 split 2:14.0
Oct 29
DL 135 5/2
DL 235 5/3
PC 155 3/5
60 second planks 5
C2 rower 3.5k 16:01.8
500 split 2:17.4
Oct 30
BP 135 5/1
BP 170 6/5
VP 9/4
VP 8/1
60 second planks 5
Oct 31
DL 135 5/2
DL 240 3/3
PC 160 3/3
60 second planks 3
C2 rower 3/500 meter intervals 1 minute rest
2:01.1
2:01.1
2:01.6
DL 135 5/1
DL 235 3/3
PC 145 3/3
60 second planks 3
C2 rower 3/500 meter sprints 1 minute rest
1:56, 2:01, 2:02
2100 meters
Oct 3
BP 135 5/1
BP 165 5/5
VP 8/5
60 second planks 5
c2 rower 3.5k 15:33.3
500 split 2:13.3
drag 120
Oct 4
DL 135 5/1
DL 225 4/3
PC 145 3/4
60 second planks 4
C2 rower 2k 8:14.8 pr by 9.3
500 split 2:03.7
Oct 5
MP 95 5/1
MP 110 5/1
PC MP 135 3/4
FS 150 3/3
HC MP 120 1/5/3
60 second planks 3
C2 rower 4k 18:17.6
500 split 2:17.2
Oct 7
DL 135 5/2
DL 225 5/3
PC 145 3/5
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
1:55.5 - 2:02.4 - 2:03.7
Oct 8
BP 135 5/1
BP 165 6/5
VP 9/1
VP 8/4
60 second planks 5
Oct 10
DL 135 5/2
DL 230 3/3
PC 150 3/3
60 second planks 3
C2 rower 2k 8:10.9 pr
500 split 2:02.7
Oct 11
MP 95 5/1
MP 105 5/1
PC MP 135 3/5
FS 150 4/3
HC MP 120 1/6/3
60 second planks 3
C2 rower 1.5k
2:21.7 split
October 13
DL 135 5/2
DL 230 4/3
PC 150 3/4
60 second planks 4
C2 rower 3.5k 15:29.6
500 split 2:12.8
Oct 14
BP 135 5/1
BP 165 7/5
VP 9/2
VP 8/3
60 second planks 5
Oct 15
DL 135 5/2
DL 230 5/3
PC 150 3/5
60 second planks 5
C2 rower 2/500 meter intervals
1 minute rest
1:54.9, 2:05.0
Oct 17
MP 100 5/1
MP 110 5/1
PC MP 140 2/4
FS 150 5/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 16:16.9
500 split 2:19.5
Oct 19
DL 135 5/2
DL 235 3/3
PC 155 3/3
60 second planks 3
C2 rower 2k 8:14.4
500 split 2:03.6
Oct 20
BP 135 5/1
BP 170 5/5
VP 9/3
VP 8/2
60 second planks 5
Oct 21
DL 135 5/2
DL 235 4/3
PC 155 3/4
60 second planks 4
C2 rower 4k 18:13.9
500 split 2:16.7
Oct 22
C2 rower 5k 22:04.6 pr
500 split 2:12.4
Oct 24
MP 100 5/1
MP 110 5/1
PC MP 140 2/5
FS 155 3/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 15:38.4
500 split 2:14.0
Oct 29
DL 135 5/2
DL 235 5/3
PC 155 3/5
60 second planks 5
C2 rower 3.5k 16:01.8
500 split 2:17.4
Oct 30
BP 135 5/1
BP 170 6/5
VP 9/4
VP 8/1
60 second planks 5
Oct 31
DL 135 5/2
DL 240 3/3
PC 160 3/3
60 second planks 3
C2 rower 3/500 meter intervals 1 minute rest
2:01.1
2:01.1
2:01.6
Wednesday, September 1, 2010
September 2010
Sept 1
BP 135 5/1
BP 170 5/1
BP 170 3/4
VP 6/5
40 second planks between BP
C2 rower 2.6k 12:06
Sept 2
DL 135 5/1
DL 225 3/6
PC FS 135 3/3/3
30 second planks between PC FS
C2 rower 2k 8:56
Sept 3
PC MP 120 3/3/6
FS 160 2/3
FS 160 1/3
HC MP 100 1/5/4
40 second planks between HC MP
C2 rower 2.7k 13:06
Sept 4
DL 135 5/1
DL 230 3/6
PC 140 3/3
45 second planks between PC
Sept 5
BP 135 5/1
BP 170 4/1
BP 170 3/1
BP 165 5/1
BP 165 4/2
VP 6/3
PD 143 5/3
45 second planks between BP
C2 rower 2k 9:15
Sept 7
DL 135 5/1
DL 235 3/5
HC 145 3/3
45 second planks between HC
Sept 8
PC MP 125 2/2/5
FS 135 3/5
HC MP 105 1/5/4
45 second planks between HC MP
C2 rower 2.8k 13:33
Sept 9
DL 135 2/3
DL 240 2/5
PC 135 3/3
50 second planks between PC
C2 rower 2k 8:53
Sept 10
BP 135 5/1
BP 155 5/6
VP 7/2
VP 6/3
50 second planks between BP
C2 rower 3k 14:33
Sept 11
DL 135 5
DL 245 2/5
PC 140 4/3
50 second planks between PC
C2 rower 2k 8:46
Sept 12
PC MP 125 2/2/6
FS 135 4/5
HC MP 110 1/5/4
55 second planks
C2 rower 3.1k 15:06
Sept 13
DL 135 5/1
DL 250 2/5
PC 140 4/4
55 second planks
Sept 14
BP 135 5/1
BP 155 6/6
VP 7/6
55 second planks
C2 rower 2k 9:36
Sept 15
DL 135 5/1
DL 255 2/5
PC 145 3/3
55 second planks
C2 rower 3.2k 15:06
Sept 16
PC MP 130 2/2/4
FS 140 3/5
HC MP 115 1/5/4
60 second planks
Sept 17
DL 135 5/1
DL 260 2/4
PC 145 3/3
C2 rower 2k 8:34 pr by 12 seconds
Sept 19
BP 135 5/1
BP 160 5/5
VP 8/2
VP 7/1
PD 143 5/2
60 second planks
C2 rower 3.3k 15:36
Sept 20
DL 135 5/1
DL 225 3/1
DL 245 2/1
DL 265 2/1
DL 275 1/1
PC 135 4/3
60 second planks between PC
C2 rower 2k 8:27.4 pr
damper set at 8
Sept 21
PC MP 130 2/2/5
FS 140 4/4
HC MP 115 1/5/4
60 second planks
C2 rower 3.5k damper 4 16:08.2
Sept 22
DL 135 5/1
DL 225 4/1
DL 245 4/1
DL 265 3/1
DL 275 2/1
PC 135 4/3
60 second planks between PC sets
C2 rower 3/500 meter intervals with 1 minute rest
1:56 - 2:06 - 2:10 = 2100 meters - damper 5 drag 112
Sept 23
BP 135 5/1
BP 160 6/5
VP 8/3
VP 7/2
60 second planks
C2 rower 3.5k drag 125 15:57.2
Sept 24
DL 135 5/1
DL 225 3/3
RP 295 3/1
RP 315 3/1
Sept 25
PC MP 95 1/5/1
PC MP 110 1/5/1
PC MP 135 2/2/4
FS 145 3/3
HC MP 120 1/5/3
C2 rower 2k drag 132 8:24.9 pr
Sept 26
LDL 210 3/3
RP 315 3/2
C2 rower 4k drag 128 18:11.2
Sept 27
BP 135 5/1
BP 160 6/6
VP 8/4
VP 7/2
60 second planks 6
C2 rower 2k 8:24.1 pr
Sept 28
DL 135 5/1
DL 230 3/3
RP 315 3/1
RP 325 3/1
C2 rower 5k 22:13.0
Sept 29
MP 95 5/1
MP 110 5/1
PC MP 135 2/5
FS 145 3/3
HC MP 120 1/5/3
C2 1.2k 5:31.2
dipping into overtraining
BP 135 5/1
BP 170 5/1
BP 170 3/4
VP 6/5
40 second planks between BP
C2 rower 2.6k 12:06
Sept 2
DL 135 5/1
DL 225 3/6
PC FS 135 3/3/3
30 second planks between PC FS
C2 rower 2k 8:56
Sept 3
PC MP 120 3/3/6
FS 160 2/3
FS 160 1/3
HC MP 100 1/5/4
40 second planks between HC MP
C2 rower 2.7k 13:06
Sept 4
DL 135 5/1
DL 230 3/6
PC 140 3/3
45 second planks between PC
Sept 5
BP 135 5/1
BP 170 4/1
BP 170 3/1
BP 165 5/1
BP 165 4/2
VP 6/3
PD 143 5/3
45 second planks between BP
C2 rower 2k 9:15
Sept 7
DL 135 5/1
DL 235 3/5
HC 145 3/3
45 second planks between HC
Sept 8
PC MP 125 2/2/5
FS 135 3/5
HC MP 105 1/5/4
45 second planks between HC MP
C2 rower 2.8k 13:33
Sept 9
DL 135 2/3
DL 240 2/5
PC 135 3/3
50 second planks between PC
C2 rower 2k 8:53
Sept 10
BP 135 5/1
BP 155 5/6
VP 7/2
VP 6/3
50 second planks between BP
C2 rower 3k 14:33
Sept 11
DL 135 5
DL 245 2/5
PC 140 4/3
50 second planks between PC
C2 rower 2k 8:46
Sept 12
PC MP 125 2/2/6
FS 135 4/5
HC MP 110 1/5/4
55 second planks
C2 rower 3.1k 15:06
Sept 13
DL 135 5/1
DL 250 2/5
PC 140 4/4
55 second planks
Sept 14
BP 135 5/1
BP 155 6/6
VP 7/6
55 second planks
C2 rower 2k 9:36
Sept 15
DL 135 5/1
DL 255 2/5
PC 145 3/3
55 second planks
C2 rower 3.2k 15:06
Sept 16
PC MP 130 2/2/4
FS 140 3/5
HC MP 115 1/5/4
60 second planks
Sept 17
DL 135 5/1
DL 260 2/4
PC 145 3/3
C2 rower 2k 8:34 pr by 12 seconds
Sept 19
BP 135 5/1
BP 160 5/5
VP 8/2
VP 7/1
PD 143 5/2
60 second planks
C2 rower 3.3k 15:36
Sept 20
DL 135 5/1
DL 225 3/1
DL 245 2/1
DL 265 2/1
DL 275 1/1
PC 135 4/3
60 second planks between PC
C2 rower 2k 8:27.4 pr
damper set at 8
Sept 21
PC MP 130 2/2/5
FS 140 4/4
HC MP 115 1/5/4
60 second planks
C2 rower 3.5k damper 4 16:08.2
Sept 22
DL 135 5/1
DL 225 4/1
DL 245 4/1
DL 265 3/1
DL 275 2/1
PC 135 4/3
60 second planks between PC sets
C2 rower 3/500 meter intervals with 1 minute rest
1:56 - 2:06 - 2:10 = 2100 meters - damper 5 drag 112
Sept 23
BP 135 5/1
BP 160 6/5
VP 8/3
VP 7/2
60 second planks
C2 rower 3.5k drag 125 15:57.2
Sept 24
DL 135 5/1
DL 225 3/3
RP 295 3/1
RP 315 3/1
Sept 25
PC MP 95 1/5/1
PC MP 110 1/5/1
PC MP 135 2/2/4
FS 145 3/3
HC MP 120 1/5/3
C2 rower 2k drag 132 8:24.9 pr
Sept 26
LDL 210 3/3
RP 315 3/2
C2 rower 4k drag 128 18:11.2
Sept 27
BP 135 5/1
BP 160 6/6
VP 8/4
VP 7/2
60 second planks 6
C2 rower 2k 8:24.1 pr
Sept 28
DL 135 5/1
DL 230 3/3
RP 315 3/1
RP 325 3/1
C2 rower 5k 22:13.0
Sept 29
MP 95 5/1
MP 110 5/1
PC MP 135 2/5
FS 145 3/3
HC MP 120 1/5/3
C2 1.2k 5:31.2
dipping into overtraining
Tuesday, August 3, 2010
August 2010
August 1
Power Clean, Press, Front Squat 120 2/6
August 3 - Medium
Getups shoe - 5:00 warmup
Goblet Squats 16k 5/2 prying
Plank 30 seconds
Swings 32k 10/3
Getups 16k 1/5 - 5:00 continuous
Goblet Squats 16k 5/2 prying
Plank 60 seconds
Weight Ladder 16k, 24k, 32k 10/4
August 6
Power Clean, Press, Front Squat 120 2/6
C2 Rower 2k - 9:30
August 7 - Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
14:00 = 160 swings, 16 getups
August 8
Power Clean, Press, Front Squat 125 2/5
Hang Clean 135 2/4
August 10 - Heavy
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
1h swings 16k 20, 20, 15,15,10, 10, 5, 5 = 100
2h swings 20k 30, 30 = 60
300 swings
August12- Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
Can't breathe due to lung condition... sucked
August 15
Power Clean, Front Squat 135 2/6
Press from pins 95 5/3 4/1 3/1
August 16
BP 135 5/1
BP 155 5/1
BP 145 5/1
BP 135 5/3
BP 135 3/1
C2 Rower 2k 9:28
August 17
DL 225 2/6
Power Clean 135 3/3
30 second planks between PC sets
August 18
Front Squat 135 2/7
MP 115 5/2
MP 115 3/2
C2 Rower 2k
August 19
DL 235 2/7
Power Clean 145 2/4
August 20
BP 135 5/3
BP 155 5/4
C2 Rower 2k
August 21
Front Squat 145 2/6
MP 115 5/2
MP 115 3/2
C2 Rower 2k
August 22
DL 245 2/6
Power Clean 145 2/4
Plank 30 seconds between PC sets
August 23
Power Clean 1, Front Squat 2 150 6 sets
35 second planks between sets
C2 Rower 2.2k
August 24
BP 135 5/1
BP 160 5/6
30 second planks between sets
C2 Rower 2.3k
August 25
DL 255 2/6
Power Clean 135 3/3
35 second planks between pc sets
August 26
PC 125 1/4 FS 125 2/4 MP 125 2/4
PC 145 1/4 FS 145 2/4
HC 95 1/4 MP 95 5/4
30 second planks
C2 Rower 2.4k
August 27
DL 135 5/1
DL 225 2/1
DL 245 2/1
DL 265 1/1
DL 275 2/1
DL 225 4/1
HC 135 3/3
30 second planks between HC sets
C2 rower 2k - 9:23
August 28
Superset BP, Planks, VP
BP 135 5/1
BP 165 5/5
BP 165 4/1
35 second planks 6
VP 6/6
C2 rower 2.5k
August 30
FS 155 2/6
HC/MP 120 2/2/3
HC/MP 95 1/5/5
35 second planks between all HC/MP sets
C2 rower 2k - 9:13
August 31
SDL 225 3/1
SDL 265 2/2
DL 245 2/2
DL 225 4/1
PC 145 3/3
40 second planks between PC
Power Clean, Press, Front Squat 120 2/6
August 3 - Medium
Getups shoe - 5:00 warmup
Goblet Squats 16k 5/2 prying
Plank 30 seconds
Swings 32k 10/3
Getups 16k 1/5 - 5:00 continuous
Goblet Squats 16k 5/2 prying
Plank 60 seconds
Weight Ladder 16k, 24k, 32k 10/4
August 6
Power Clean, Press, Front Squat 120 2/6
C2 Rower 2k - 9:30
August 7 - Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
14:00 = 160 swings, 16 getups
August 8
Power Clean, Press, Front Squat 125 2/5
Hang Clean 135 2/4
August 10 - Heavy
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
1h swings 16k 20, 20, 15,15,10, 10, 5, 5 = 100
2h swings 20k 30, 30 = 60
300 swings
August12- Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
Can't breathe due to lung condition... sucked
August 15
Power Clean, Front Squat 135 2/6
Press from pins 95 5/3 4/1 3/1
August 16
BP 135 5/1
BP 155 5/1
BP 145 5/1
BP 135 5/3
BP 135 3/1
C2 Rower 2k 9:28
August 17
DL 225 2/6
Power Clean 135 3/3
30 second planks between PC sets
August 18
Front Squat 135 2/7
MP 115 5/2
MP 115 3/2
C2 Rower 2k
August 19
DL 235 2/7
Power Clean 145 2/4
August 20
BP 135 5/3
BP 155 5/4
C2 Rower 2k
August 21
Front Squat 145 2/6
MP 115 5/2
MP 115 3/2
C2 Rower 2k
August 22
DL 245 2/6
Power Clean 145 2/4
Plank 30 seconds between PC sets
August 23
Power Clean 1, Front Squat 2 150 6 sets
35 second planks between sets
C2 Rower 2.2k
August 24
BP 135 5/1
BP 160 5/6
30 second planks between sets
C2 Rower 2.3k
August 25
DL 255 2/6
Power Clean 135 3/3
35 second planks between pc sets
August 26
PC 125 1/4 FS 125 2/4 MP 125 2/4
PC 145 1/4 FS 145 2/4
HC 95 1/4 MP 95 5/4
30 second planks
C2 Rower 2.4k
August 27
DL 135 5/1
DL 225 2/1
DL 245 2/1
DL 265 1/1
DL 275 2/1
DL 225 4/1
HC 135 3/3
30 second planks between HC sets
C2 rower 2k - 9:23
August 28
Superset BP, Planks, VP
BP 135 5/1
BP 165 5/5
BP 165 4/1
35 second planks 6
VP 6/6
C2 rower 2.5k
August 30
FS 155 2/6
HC/MP 120 2/2/3
HC/MP 95 1/5/5
35 second planks between all HC/MP sets
C2 rower 2k - 9:13
August 31
SDL 225 3/1
SDL 265 2/2
DL 245 2/2
DL 225 4/1
PC 145 3/3
40 second planks between PC
Saturday, July 3, 2010
July 2010
July 1 - PM
TGU 16k 1
TGU 24k 4 - 10:39
2h Swings 24k 14/11/11 = 154
8162
July 2
jog 1.25
July 3 - PM
TGU 16k 1
TGU 24k 4 - 9:40
1h Swings 16k 12/21 = 252
8820
July 4
15 minute jog
July 5 - PM
TGU 16k 1
TGU 24k 4 - 8:55
1h Swings 16k 12/11/11 = 132
2h Swings 24k 14/11/11 = 154 -286
12782
July 6
15 minute jog
Snatches 16k 15:15 - 5/20 = 100
102 degrees out
July 7 - PM
TGU 16k 1
TGU 24k 4 - 8:35
2h Swings 24k 15:15 - 8/16 = 128
95 degrees out
July 8
jog 1.75 - 19:34
July 9 - PM
TGU 16k 1
TGU 24k 5 - 16:00
1h Swings 16k 15:15 7/34 = 238
July 10
jog 1.75 - 20:01
July 11 - PM
TGU 16k 1
TGU 63lbs 1
TGU 24k 2
1/2 TGU 68lbs 2
Stack 63lbs 1/3
2h Swings 24k 15:15 8/18 = 144
July 12
Jog 1.88 - 21:00
Snatches 16k 15:15 5/24 = 120
July 13 - PM
TGU 16k 1
TGU 68lbs 1
1/2 TGU 73lbs 1
TGU 24k 2
1h Swings 16k 100
1h Swings 16k 50
1h Swings 16k 50 - 10:20
July 14
Snatches 16k 15:15 6/26 = 156
July 15
jog 2.1 22:00
July 17 - HKC
July 21 - light
Getup shoe - 5:00
Goblet Squat 16k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 16k 1/8 - 15:00 self paced
Goblet squat 16k 3/3 - ten seconds prying
Plank 60 sec
1h swing 16k, 24k 10/2, 10/2 = 40
July 22
BB C&P 115 1,2,3/3
C2 Rower 2k - 9:26
July 23 - Hard
Getup with overhead walk 16k 1/3
Goblet Squat 16k 5/2 - ten seconds prying
2h Swing 24k 20/5 - 10 breaths between sets
Getup 16k 1/5 - 5:00 continuous
Goblet Squat 20k 10/10
1h Swing 16k 15:15 7/10
July 25
BB Clean Press Front Squat 115 1,2/4
C2 Rower 2k - 9:30
July 26 - Medium
repeat for 10 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
120 swings, 10 getups
July 27
Power Clean, Press, Front Squat 115 2/6
C2 Rower 2k - 9:15
July 29 - Medium
repeat for 12 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
140 swings, 12 getups
July 30
Power Clean, Press, Front Squat 120 2/6
Press from pins 95 5/3
Press from pins 95 3/3
C2 Rower 2k
July 31 - Light
Getup shoe - 5:00
Goblet Squat 20k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 20k 1/7 - 15:00 self paced
Goblet squat 20k 3/3 - ten seconds prying
Plank 60 sec
1h swing 20k, 24k 10/2, 10/2 = 40
TGU 16k 1
TGU 24k 4 - 10:39
2h Swings 24k 14/11/11 = 154
8162
July 2
jog 1.25
July 3 - PM
TGU 16k 1
TGU 24k 4 - 9:40
1h Swings 16k 12/21 = 252
8820
July 4
15 minute jog
July 5 - PM
TGU 16k 1
TGU 24k 4 - 8:55
1h Swings 16k 12/11/11 = 132
2h Swings 24k 14/11/11 = 154 -286
12782
July 6
15 minute jog
Snatches 16k 15:15 - 5/20 = 100
102 degrees out
July 7 - PM
TGU 16k 1
TGU 24k 4 - 8:35
2h Swings 24k 15:15 - 8/16 = 128
95 degrees out
July 8
jog 1.75 - 19:34
July 9 - PM
TGU 16k 1
TGU 24k 5 - 16:00
1h Swings 16k 15:15 7/34 = 238
July 10
jog 1.75 - 20:01
July 11 - PM
TGU 16k 1
TGU 63lbs 1
TGU 24k 2
1/2 TGU 68lbs 2
Stack 63lbs 1/3
2h Swings 24k 15:15 8/18 = 144
July 12
Jog 1.88 - 21:00
Snatches 16k 15:15 5/24 = 120
July 13 - PM
TGU 16k 1
TGU 68lbs 1
1/2 TGU 73lbs 1
TGU 24k 2
1h Swings 16k 100
1h Swings 16k 50
1h Swings 16k 50 - 10:20
July 14
Snatches 16k 15:15 6/26 = 156
July 15
jog 2.1 22:00
July 17 - HKC
July 21 - light
Getup shoe - 5:00
Goblet Squat 16k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 16k 1/8 - 15:00 self paced
Goblet squat 16k 3/3 - ten seconds prying
Plank 60 sec
1h swing 16k, 24k 10/2, 10/2 = 40
July 22
BB C&P 115 1,2,3/3
C2 Rower 2k - 9:26
July 23 - Hard
Getup with overhead walk 16k 1/3
Goblet Squat 16k 5/2 - ten seconds prying
2h Swing 24k 20/5 - 10 breaths between sets
Getup 16k 1/5 - 5:00 continuous
Goblet Squat 20k 10/10
1h Swing 16k 15:15 7/10
July 25
BB Clean Press Front Squat 115 1,2/4
C2 Rower 2k - 9:30
July 26 - Medium
repeat for 10 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
120 swings, 10 getups
July 27
Power Clean, Press, Front Squat 115 2/6
C2 Rower 2k - 9:15
July 29 - Medium
repeat for 12 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
140 swings, 12 getups
July 30
Power Clean, Press, Front Squat 120 2/6
Press from pins 95 5/3
Press from pins 95 3/3
C2 Rower 2k
July 31 - Light
Getup shoe - 5:00
Goblet Squat 20k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 20k 1/7 - 15:00 self paced
Goblet squat 20k 3/3 - ten seconds prying
Plank 60 sec
1h swing 20k, 24k 10/2, 10/2 = 40
Wednesday, June 2, 2010
June 2010
June 1 - PTP 1/1
DDL 210 5
DDL 190 5
BP 165 5
BP 155 5
VP 8
VP 7
June 2 - PM
TGU - 5 minutes
Swings 24k 12/10/10 = 120
June 3 - PTP 2/2
DDL 215 5
DDL 205 5
BP 165 5
BP 155 5
VP 8
June 4 - PM
TGU 8 minutes
TGU 16k 1
TGU 24k 2
Swings 24k 12/11/11 = 132
June 5 - PTP 3/3
DL 220 5
DL 205 5
BP 135 5
BP 170 5
BP 160 5
APU 40 5
APU 60 5
APU 80 5
APU 80 3/4
APU 90 3/5 = 42
June 9 - PM
TGU 12 minutes
TGU 16k 2
TGU 24k 3
Swings 24k 12/12/12 = 144
June 10 - PTP 4/4
DL 225 5
DL 205 5
BP 170 5
BP 160 5
VP 6/2
APU =28
felt weak showed in chins
June 11 - PM
TGU 16k 5
TGU 24k 1
Swings 24k 12/13/13 = 156
June 12 - PTP 5/5
DL 230 5
DL 210 5
BP 135 5
BP 175 5
BP 165 5
VP 6/2
LPD 130 5
LPD 120 5
LPD 100 5/8
LPD 100 3/4 = 52
June 14 - PM
TGU 16k 4
TGU 24k 1 - 15 minutes
Swings 24k 12/15 = 180
June 16 - PTP 6/6
DL 235 5
DL 215 5
BP 175 5
BP 165 5
LPD 145 5
LPD 130 5
LPD 115 5/10
June 17 - PM
TGU 16k 3
TGU 24k 2
Swings 24k 13/11/11 = 143
June 18 - PTP 7/7
DL 240 5
DL 220 5
BP 135 5
BP 180 5
BP 170 5
VP 8
VP 7
VP 4/5
VP 3/5 = 50
June 19 - PM
TGU 16k 5
TGU 24k 1 - 10:40
Swings 24k 13/12/12 = 156
June 21 - PTP 8/8
DL 245 5
DL 225 5
BP 135 5
BP 180 5
BP 170 5
LPD 158 5
LPD 145 5
LPD 118 5/5
LPD 118 3/5 = 50
June 22
1.5 mile run
June 23 - PM
TGU 16k 4
TGU 24k 2 - 12:34
Swings 24k 13/13/13 = 169
June 24 - PTP 9/9
DL 250 5
DL 230 5
BP 185 3
BP 175 5
LPD 172 5
LPD 158 5
LPD 118 5/9
LPD 118 3 = 58
June 25 - PM
TGU 16k 4
TGU 24k 2 - 12:48
Swings 24k 13/14/14 = 182 -volume w 24k pr
June 26 - PTP 10/10
DL 255 5
DL 235 5
BP 185 4
BP 175 5
LPD 158 5
LPD 145 5
LPD 118 5/10
June 27
1.25 miles
June 28 - PM
TGU 16k 3
TGU 24k 3 - 11:00
Swings 24k 14/10/10 - 140
June 29
1.25 miles
June 30 - PTP 1/1
DL 215 5 - not feeling it
DL 205 5
IP 125 5
IP 115 5
LPD 145 5
LPD 130 5
LPD 118 5/11 - 55
DDL 210 5
DDL 190 5
BP 165 5
BP 155 5
VP 8
VP 7
June 2 - PM
TGU - 5 minutes
Swings 24k 12/10/10 = 120
June 3 - PTP 2/2
DDL 215 5
DDL 205 5
BP 165 5
BP 155 5
VP 8
June 4 - PM
TGU 8 minutes
TGU 16k 1
TGU 24k 2
Swings 24k 12/11/11 = 132
June 5 - PTP 3/3
DL 220 5
DL 205 5
BP 135 5
BP 170 5
BP 160 5
APU 40 5
APU 60 5
APU 80 5
APU 80 3/4
APU 90 3/5 = 42
June 9 - PM
TGU 12 minutes
TGU 16k 2
TGU 24k 3
Swings 24k 12/12/12 = 144
June 10 - PTP 4/4
DL 225 5
DL 205 5
BP 170 5
BP 160 5
VP 6/2
APU =28
felt weak showed in chins
June 11 - PM
TGU 16k 5
TGU 24k 1
Swings 24k 12/13/13 = 156
June 12 - PTP 5/5
DL 230 5
DL 210 5
BP 135 5
BP 175 5
BP 165 5
VP 6/2
LPD 130 5
LPD 120 5
LPD 100 5/8
LPD 100 3/4 = 52
June 14 - PM
TGU 16k 4
TGU 24k 1 - 15 minutes
Swings 24k 12/15 = 180
June 16 - PTP 6/6
DL 235 5
DL 215 5
BP 175 5
BP 165 5
LPD 145 5
LPD 130 5
LPD 115 5/10
June 17 - PM
TGU 16k 3
TGU 24k 2
Swings 24k 13/11/11 = 143
June 18 - PTP 7/7
DL 240 5
DL 220 5
BP 135 5
BP 180 5
BP 170 5
VP 8
VP 7
VP 4/5
VP 3/5 = 50
June 19 - PM
TGU 16k 5
TGU 24k 1 - 10:40
Swings 24k 13/12/12 = 156
June 21 - PTP 8/8
DL 245 5
DL 225 5
BP 135 5
BP 180 5
BP 170 5
LPD 158 5
LPD 145 5
LPD 118 5/5
LPD 118 3/5 = 50
June 22
1.5 mile run
June 23 - PM
TGU 16k 4
TGU 24k 2 - 12:34
Swings 24k 13/13/13 = 169
June 24 - PTP 9/9
DL 250 5
DL 230 5
BP 185 3
BP 175 5
LPD 172 5
LPD 158 5
LPD 118 5/9
LPD 118 3 = 58
June 25 - PM
TGU 16k 4
TGU 24k 2 - 12:48
Swings 24k 13/14/14 = 182 -volume w 24k pr
June 26 - PTP 10/10
DL 255 5
DL 235 5
BP 185 4
BP 175 5
LPD 158 5
LPD 145 5
LPD 118 5/10
June 27
1.25 miles
June 28 - PM
TGU 16k 3
TGU 24k 3 - 11:00
Swings 24k 14/10/10 - 140
June 29
1.25 miles
June 30 - PTP 1/1
DL 215 5 - not feeling it
DL 205 5
IP 125 5
IP 115 5
LPD 145 5
LPD 130 5
LPD 118 5/11 - 55
Sunday, May 2, 2010
May 2010
May 02 - Bear 7/7/7
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/14 - 9450
BP 135 3/3 - 1215
12990
May 04 - Bear 8/8/7
DL 240 5 - 1200
DL 220 5 - 1100
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3 - 285
16360
May 07 - Bear 8/8/8
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/13 - 8775
BP 135 3/3 - 1215
VP 5/4
12365
May 09 - Bear 9/9/8
DL 245 5 - 1225
DL 225 5 - 1125
DL 170 5/13 - 11050
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/3 - 855
VP 5/2
17830
May 12 - Bear 9
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/12 - 8100
BP 135 4 - 540
BP 135 3/5 - 2025
VP 6/2
VP 5/3 = 27
13040
May 14 - Bear 10/10/9
DL 250 5 - 1250
DL 230 5 - 1150
DL 170 5/14 - 11900
MP 130 4 - 520
MP 120 5 - 600
MP 95 5/5 - 2375
MP 95 3/5 - 1425
19220
May 17 - Bear 10/10/10
BP 135 5 - 675
BP 180 5 - 900 - pr
BP 160 5 - 800
BP 135 5/11 - 7425
BP 135 3/5 - 2025
VP 5/2
VP 3/10 - 40
11825
May 19 - Bear 11/11/10
DL 255 5 - 1275
DL 235 5 - 1175
DL 170 5/13 - 11050
MP 130 5 - 650 - 5th rep was push press
MP 120 5 - 600
MP 95 5/4 - 1900
MP 95 3/2 - 570
17220
May 22 - Bear 11/11/11
BP 135 5 - 675
BP 180 5 - 900
BP 170 5 - 850
BP 135 5/14 - 9450
BP 135 3/2 - 810
VP 6
VP 5
VP 3/11 - 44
12685
May 24 - Bear 12/12/11
DL 265 5 - 1325 - pr
DL 245 5 - 1225
DL 170 5/9 - 7650
MP 130 5 - 650 - pr
MP 120 5 - 600
MP 95 5/5 - 2375
13825
May 26 - Bear 12/12/12
BP 135 5 - 675
BP 185 5 - 925 - pr
BP 175 5 - 875
BP 135 5/15 - 10125
VP 7
VP 6
VP 3/10 = 43
12600
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/14 - 9450
BP 135 3/3 - 1215
12990
May 04 - Bear 8/8/7
DL 240 5 - 1200
DL 220 5 - 1100
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3 - 285
16360
May 07 - Bear 8/8/8
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/13 - 8775
BP 135 3/3 - 1215
VP 5/4
12365
May 09 - Bear 9/9/8
DL 245 5 - 1225
DL 225 5 - 1125
DL 170 5/13 - 11050
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/3 - 855
VP 5/2
17830
May 12 - Bear 9
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/12 - 8100
BP 135 4 - 540
BP 135 3/5 - 2025
VP 6/2
VP 5/3 = 27
13040
May 14 - Bear 10/10/9
DL 250 5 - 1250
DL 230 5 - 1150
DL 170 5/14 - 11900
MP 130 4 - 520
MP 120 5 - 600
MP 95 5/5 - 2375
MP 95 3/5 - 1425
19220
May 17 - Bear 10/10/10
BP 135 5 - 675
BP 180 5 - 900 - pr
BP 160 5 - 800
BP 135 5/11 - 7425
BP 135 3/5 - 2025
VP 5/2
VP 3/10 - 40
11825
May 19 - Bear 11/11/10
DL 255 5 - 1275
DL 235 5 - 1175
DL 170 5/13 - 11050
MP 130 5 - 650 - 5th rep was push press
MP 120 5 - 600
MP 95 5/4 - 1900
MP 95 3/2 - 570
17220
May 22 - Bear 11/11/11
BP 135 5 - 675
BP 180 5 - 900
BP 170 5 - 850
BP 135 5/14 - 9450
BP 135 3/2 - 810
VP 6
VP 5
VP 3/11 - 44
12685
May 24 - Bear 12/12/11
DL 265 5 - 1325 - pr
DL 245 5 - 1225
DL 170 5/9 - 7650
MP 130 5 - 650 - pr
MP 120 5 - 600
MP 95 5/5 - 2375
13825
May 26 - Bear 12/12/12
BP 135 5 - 675
BP 185 5 - 925 - pr
BP 175 5 - 875
BP 135 5/15 - 10125
VP 7
VP 6
VP 3/10 = 43
12600
Monday, April 5, 2010
April 2010
April 03 - Bear 1/1/0
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
Tuesday, March 2, 2010
March 2010
March 2 - RSR
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
Thursday, February 11, 2010
February 2010
Feb 2 - Pre RSR
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
Saturday, January 23, 2010
The Verkhoshansky Peaking Plan
| Day 1 | Day 2 | |
| Week 1 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 6 | 65% X 5 |
| Set 4 | 65-70% X 6 | 75% X 5 |
| Set 5 | 65-70% X 6 | 80% x 5 |
| Set 6 | 65-70% X 6 | 80% X 5 |
| Set 7 | 80% X 5 | |
| Set 8 | 75% X 5 | |
| Set 9 | 65% X 6-8 | |
| Set 10 | 50-55% X 8-12 | |
| Week 2 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 6 | 65% X 5 |
| Set 4 | 70% X 5 | 75% X 4 |
| Set 5 | 70-75% X 5 | 80% X 4 |
| Set 6 | 70-75% X 5 | 85% X 4 |
| Set 7 | 85% X 4 | |
| Set 8 | 85% X 4 | |
| Set 9 | 80% X 5 | |
| Set 10 | 70% X 6-8 | |
| Week 3 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 70% X 4 | 75% X 4 |
| Set 5 | 75% X 3 | 85% X 3 |
| Set 6 | 75-80% X 3 | 90% X 3 |
| Set 7 | 75-85% X 3 | 90% X 3 |
| Set 8 | 80% X 5 | |
| Set 9 | 55-60% X 6-10 | |
| Week 4 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 4 | 75% X 4 |
| Set 5 | 80-85% X 3 | 85% X 2 |
| Set 6 | 80-85% X 3 | 90% X 2 |
| Set 7 | 95% X 2 | |
| Set 8 | 75% x 4-6 | |
| Week 5 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 5 | 75% X 3 |
| Set 5 | 75% X 5 | 80% X 3 |
| Set 6 | 85% X 2 | |
| Week 6 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 3 | 75% X 3 |
| Set 5 | 80% X 2 | 85% X 2 |
| Set 6 | 80% X 2 | 90% X 1 |
| Set 7 | 95% X 1 | |
| Set 8 | 100% X 1 | |
| Set 9 | 102+% X 1 | |
| Set10 | 105++% X 1 | |
RSR
Pre- RSR
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
The Russian Squat Routine
(Sets x Reps @ % of 1rm)
Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
The Russian Squat Routine
(Sets x Reps @ % of 1rm)
Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)
Saturday, January 2, 2010
January 2010
Jan 02 2010 - Bear 2/8/8
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995
Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700
Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill
Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough
Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325
Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075
Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925
Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990
Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975
Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900
Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325
Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2
Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2
Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995
Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700
Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill
Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough
Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325
Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075
Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925
Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990
Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975
Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900
Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325
Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2
Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2
Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6
Subscribe to:
Posts (Atom)