“A 40oz to freedom is the only chance I have to feel good...” – Sublime

“...two hundred pounds is always two hundred pounds.” – Henry Rollins

“Adult males > 200lbs” – 70’s Big

Monday, October 31, 2011

First day on new program

- GHR: BW x 3 x 10
- Shallow Incline Bench: 92.5/204 x 9 (+1), 85/187 x 8 (+2)
- EZ Curl: 40/88 x 13, 35/77 x 14
- Romanian Deadlift: 90/198 x 2 x 8
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35
- Prowler: 8 x 40m trips

A good session today. Just trying to determine appropriate weights for the prescribed rep ranges.

Saturday, October 29, 2011

It's prowler season

Conditioning: Prowler - 8 x 40m trips in 10:00

It's prowler season and I just got caught my first bout of the prowler flu.

Friday, October 28, 2011

New program next week

- Bench: 100/220 x 6 then 90/198 x 10
- Squat: 150/330 x 10 (rep PR)
- Weighted Chin: 10/22 x 2 x 12
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35



Crushed that squat today. Fuck volume.

Wednesday, October 26, 2011

Lifting alone

- Shallow Incline Bench: 92.5/204 x 7 followed by 80/176 x 10
- Sumo Deadlift: 185/408 x 6 (PR)
- EZ Curl/Tricep Extension Super Set: 35/77 x 3 x 10
- Weighted Sit Up: 2 x 20
- Conditioning: KB Swing/Burpee, 30 secs/30 secs for 7 minutes



I lifted without Wilso today. It was the first time lifting alone in several months and I must admit that I have definitely become dependent on a training partner to generate intensity.

Still managed a deadlift PR.

Monday, October 24, 2011

Not feeling it

- Seated Press: 67/148 x 2 x 5, 1 x 8
- Squat: 100/220 x 20
- T-Bar Row: 3 x 12
- Neck Harness: 24/53x4x35

I simply wasn't feeling it today. I had a pretty bad migraine that I couldn't get rid of. So I just did some seated press with Wilso and a light 20 rep squat set.

By the end of this week I will decide on a program and I will stick with it AT LEAST until the beginning of March next year.

Friday, October 21, 2011

Sweet

- Close Grip Bench: 96/211 x 2 x 5, 1 x 7
- Squat: 145/319 x 11 (rep PR)
- Pull Up: 50 total
- Dip: BW x 3 x 10
- GHR: BW x 3 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35



Close grip bench is definitely making my triceps stronger.

First regular squat in nearly two weeks and a 3 rep PR. The lesson: box squats allow me to work my squat without aggravating my knee too much WHILE making me more explosive out of the bottom.

Wednesday, October 19, 2011

400lb deadlift for reps

- Press: 76/167 x 3 x 3 (PR?) backed off with 60/132 x 8
- Sumo Deadlift: 182.5/402 x 6 (PR)
- EZ Curl/Tricep Extension Super Set: 35/77 x 3 x 10
- Conditioning: Sandbag Suicide Shuttle x 8 (45 second rest)



A fairly productive session today.

Press was the most I’ve ever pressed overhead.

However, I am reluctant to call it a PR as my calculated 1RM is still less than it was with my best set of 5 (163lbs). Can you really call more weight with fewer reps a PR if it equals a lower calculated 1RM? In my opinion: not really. For example, benching 225lbs for 5 and then benching 230lbs for 4 doesn’t really represent an increase in strength at all; in fact the latter has a lower projected 1RM.

Deadlift was definitely a PR. I could have gotten 8 reps or so, but even with the straps my grip was failing. I’m going to have to work on that.

Conditioning was pretty brutal.

Monday, October 17, 2011

Going through the motions

- Close Grip Bench: 95/209 x 2 x 5, 1 x 7
- DB Incline: 50/110 x 3 x 12
- 12’’ Box Squat: 135/297 x 3 x 5
- Weighted Chin: 20/44 x 3 x 8
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35

Saturday, October 15, 2011

The usual

Conditioning: KB Swing/Burpee, 30 secs/30 secs for 7 minutes

This was taken from JP’s new e-book “50 More Greyskull Approved Conditioning Workouts for the Modern Viking“

Friday, October 14, 2011

A good session

- Press: 75/165 x 3 x 3 backed-off with 60/132 x 8
- 12 Inch Box Squat: 132.5/292 x 3 x 5
- Chin Up: 50 total
- Dip: BW x 5 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x4x35

Press was some kind sets across PR.

Those box squats are a whole another kettle of fish. With the pause on the box and without any stretch reflex it’s a hell of a lot harder. Not only are they going to allow my knee to heal but I think they are going to make my regular squat a lot stronger.

Wednesday, October 12, 2011

Wednesday

- Close Grip Bench: 94/207 x 2 x 5, 1 x 7
- Sumo Deadlift: 180/397 x 6
- Pendlay Row: 60/130 x 3 x 10
- EZ Curl/Tricep Extension Super Set: 30/66 x 3 x 12

Tuesday, October 11, 2011

Hike and a swim

- Conditioning: 11.6km hike in 2 hours and 20 minutes

Monday, October 10, 2011

Monday

- Press: 73.5/162 x 3 x 3 then caught a pump with 45/100 x 3 x 10
- DB Bench: 56/123 x 3 x 12
- 12 Inch Box Squat: 130/286 x 3 x 5
- Weighted Pull Up: 20/44 x 3 x 6
- Weighted GHR: 5/11 x 3 x 10
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x3x35

Saturday, October 8, 2011

Friday, October 7, 2011

Not my best

- Close Grip Bench: 93/205 x 2 x 5, 1 x 8
- Squat: 162.5/358 x 5 (PR) backed off with 120/264 x 15
- Dip: BW x 3 x 10
- EZ Curl: 30/66 x 3 x 10



Squats weren't my best.

Wednesday, October 5, 2011

Tuesday, October 4, 2011

Pumps and a PR

- Press: 72.5/160 x 3 x 3 then caught a pump with 45/100 x 3 x 10
- DB Bench: 50/110 x 3 x 12
- Sumo Deadlift: 177.5/391 x 6 (PR)
- Squat: BW(190) x 40
- Weighted Chin: 20/44 x 3 x 6
- Weighted Sit Up: 2 x 20
- Neck Harness: 24/53x3x35



A good session considering I was hungover as fuck yesterday.

Got some heavy triples in on the press followed by a few pump-catching sets.

Deadlift felt like cotton candy.

Thought I’d have my first go at squatting body weight for max reps. I got to 40 and my upper and lower back was super fatigued, so I racked it. I know if I nut-up I can get 50 no problem.

Saturday, October 1, 2011

Saturday

Conditioning: Burpees 10 x 10 followed by 120 KB snatches