“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

Saturday, March 31, 2012

- Conditioning: 40m x 2, 100m x 1, 200m x 1, 400m x 1
40m x 2, 100m x 1, 200m x 1, 400m x 1

Friday, March 30, 2012

- Squat: 105/231 x 3, 121/267 x 3, 136/300 x 10
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x3x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Killed it.

Thursday, March 29, 2012

- Bench: 76/167 x 3, 87/192 x 3, 97/214 x 8
- Incline: 56/123 x 8, 66/145 x 8, 75/165 x 6
- Pull Up: BW x 40 total
- T-Bar Row: 3 plates x 3 x 10
- Bi/Tri: 5 x 10

Great session.

Had at least 1, maybe 2, left in the tank on bench. Equal rep PR anyway. I’ll be setting some outright PRs soon.

I picked up a V handle for my t-bar rows and I really liked it. Hit my lats and upper back hard.

Wednesday, March 28, 2012

- Conditioning: Hill sprint x 8

Eat, lift, condition and stretch to be the best that you can be and everything else falls into place.

Tuesday, March 27, 2012

- Deadlift: 128/282 x 3, 140/308 x 3, 158/348 x 10
- Safety Squat: 86/189 x 8, 100/220 x 8, 115/253 x 6
- GHR: BW x 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)

Deadlift set was perfect. I thought about repping it out for a big PR but kept a few good reps in the tank instead. Next week will be different.

Popped another 20lbs on the prowler and man did I feel it.

Monday, March 26, 2012

Monday 26/3/2012

- Press: 53/117 x 3, 58/128 x 3, 65/143 x 8
- Close Grip Bench: 62.5/138 x 8, 72.5/160 x 8, 82.5/182 x 6
- Weighted Chin: 35/77 x 8(PR), 11.5/25 x 12
- DB Row: 37/81 x 3 x 10
- Bi/Tri Superset: 3 x 10

Friday, March 23, 2012

Best shape of my life

- Squat: 100/220 x 5, 113/249 x 5, 128/282 x 12
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x2x55
- Ab circuit
- Conditioning: Prowler - 13 x 20m trips with 163lb in 10:00 (alternating high/low handles)

Thursday, March 22, 2012

Damn adductor

- Bench: 70/154 x 5, 81/178 x 5, 92/203 x 10
- Incline Press: 46/101 x 10, 56/123 x 10, 66/145 x 10
- Pull Up: 40 total
- DB Row: 32/70 x 2 x 15
- Bi/Tri Superset: 3 x 10

Good session.

Decided I simply don’t like the barbell row. I just don’t feel it. DB rows on the other hand I love.

Left adductor/groin is a bit fucked up. Not sure if it’s DOMS or a strain. Hopefully I can still squat tomorrow.

Wednesday, March 21, 2012

Dealing with adductor pain

- Conditioning: 200m x 5

My legs (hamstrings and inner thighs) were incredibly sore from yesterday. I can see how, following a deload week, repping out deads and squats is going to cause some serious soreness. So these 200m repeats were not as fast as I would have liked (all spot on 30 seconds).

In addition, as I had anticipated, running the day after I deadlift (with semi-sumo stance) caused some discomfort in my adductors again. Not as severe as if I had sprinted 40s or 100s, but discomforting none the less. I’m going to have to figure a way to work around this. My first choice will be to simply do hill sprints on Wednesday’s, as these don’t cause any trouble, obviously due to the fact that I’m not running as fast up a steep incline. But ideally I would like to be on the track twice a week. I just don’t like the fact that my deadlifting is preventing me from sprinting.

Anyway, I’ll figure something out.

Tuesday, March 20, 2012

Flyin'

- Deadlift: 115/253 x 5, 130/286 x 5, 150/330 x 12 (rep PR)
- Safety Squat: 72/159 x 10, 86/190 x 10, 100/220 x 10
- GHR: BW x 3 x 12
- Neck Harness: 24/53x4x50
- Ab circuit

Deadlift felt like cotton candy. Could have pulled it all day.

Monday, March 19, 2012

Cruisin'

- Press: 47/103 x 5, 54/119 x 5, 62/137 x 10
- Close Grip Bench: 52.5/115 x 10, 62.5/138 x 10, 72.5/160 x 10
- Weighted Chin: 32.5/71 x 6, 11.5/25 x 14
- DB Row: 32/70 x 3 x 10
- Bi/Tri Superset: 3 x 10

Great session. Equal rep PR on press. Really short rest periods and a massive pump on everything else.

Sunday, March 18, 2012

On the track

Conditioning: 40m x 4, 100m x 2, 200m x 1, 400m x 1, 200m x 1, 100m x 2, 40m x 4

Friday, March 16, 2012

Deload comes to an end

Thursday 15/3/2012

- Bench: DELOAD
- Incline: DELOAD
- Pull Up: 35 total
- Row: 80/176 x 2 x 8
- Bi/Tri Superset: 3 x 10

Friday 16/3/2012

- Squat: DELOAD
- RDL: 62.5/138 x 3 x 10
- Neck Harness: 24/53x2x55
- Ab circuit
- Conditioning: Prowler - 13 x 20m trips with 163lb in 10:00 (alternating high/low handles)

Wednesday, March 14, 2012

Deloads and Sprints

Wednesday 14/3/2012

- Conditioning: 40m x 4, 100m x 2, 200m x 4 (:26,:27, :28, :26).

I'm getting smarter with my sprint training. As I've been learning, running 400s isn't the only or necessarily the best way to get faster at the 400m.

Tuesday 13/3/2012

- Deadlift: DELOAD
- Safety Squat: DELOAD
- GHR: BW x 3 x 15
- Neck Harness: 24/53x4x50
- Ab Circuit
- Conditioning: Prowler - 13 x 20m trips with 163lb in 10:00 (alternating high/low handles)

Monday 12/3/2012

- Press: DELOAD
- Close Grip Bench: DELOAD
- Weighted Chin: 11.5/25 x 16
- DB Row: 27/60 x 2 x 15
- Bi/Tri Superest: 3 x 10

Saturday, March 10, 2012

60 second 400m

- Conditioning: 400m x 4 (1:00, 1:12, 1:20, 1:10)

Despite my legs feeling like concrete from squats and prowler yesterday, I got me my 60 second 400m. Fuck yeah.

Friday, March 9, 2012

Prowler Hell

- Squat: 110/242 x 5, 125/275 x 3, 140/308 x 6
- RDL: 62.5/138 x 3 x 10
- Neck Harness: 24/53x2x55
- Ab circuit
- Conditioning: Prowler - 15 x 20m trips with 163lb in 10:00 (alternating high/low handles)

I played it smart on the squat this afternoon and left a few good reps in the tank. My knee has been a little sore lately and I was lifting alone (so intensity wasn’t as high) so I finished the set at 6. Like Wendler says: pick your battles. I went hard on the deadlift earlier in the week and really pushed my bench yesterday, so I taking it a little bit easier on the squat today was a wise decision.

The prowler on the other hand, was a new record and the hardest prowler session I have ever done. I literally couldn’t stand up afterwards and was wretching pretty bad. It was worth it though. I’ve wanted 15 trips with that weight for a while now, so that’s the new benchmark.

I’m looking forward to my first deload next week. I’ll probably just condense my 4 sessions into 2 or 3 and hit the track a fair bit.

Thursday, March 8, 2012

Big Plans

- Bench: 80/176 x 5, 90/198 x 3, 101/223 x 6
- Incline: 65/143 x 5, 70/154, 77.5/171 x 5
- Pull Up: 35 in total between pressing sets
- Barbell Row: 80/176 x 2 x 8
- Bi/Tri Superset: 3 x 10

So it turns out my scales are out and I weigh about 5lbs less than I originally thought. That means I’m about 175lbs.

That’s pretty light. It’s also given me a huge increase in confidence when I consider my strength to weight ratio. I’m benching over 1.5 x BW, squatting 2 x BW and deadlifting just under 2.5 x BW. And I’m leaner and fitter than ever.

From here I’m going to get fitter, stay lean and athletic and continue getting stronger 1lb at a time.

Look for a new blog coming soon.

I'm Back

I was without a computer for the last few weeks and stopped updating this log, but I'm back. I started 5/3/1 a few weeks ago, lifting 4 times a week. Here is my training since the last update.

Monday 20/2/2012

- Press: 46/101 x 5, 53/117 x 5, 60/132 x 10
- Close Grip: 50/110 x 10, 60/132 x 10, 70/154 x 10
- Weighted Pull Up: 25/55 x 8,6
- DB Row: 27/60 x 2 x 20
- Bi/Tri Superset

Tuesday 21/2/2012

- Deadlift: 111/244 x 5, 128/282 x 5, 145/320 x 12
- Safety Squat: 70/154 x 10, 85/187 x 10, 100/220 x 10
- GHR: BW x 3 x 12
- Ab Circuit
- Conditioning: 400m x 3 (1:07, 1:19, 1:14)

Wednesday 22/2/2012

- Conditioning: Hill sprints x 8

Thursday 23/2/2012

- Bench: 70/154 x 5, 80/176 x 5, 90/198 x 10
- Incline: 45/100 x 10, 55/121 x 10, 65/143 x 10
- Weighted Chin: 25/55 x 8,8
- T-Bar Row: 3 plates x 3 x 10
- Bi/Tri Superset 3 x 10

Friday 24/2/2012

- Squat: 100/220 x 5, 110/242 x 5, 125/275 x 12
- RDL: 60/132 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab Circuit
- Coditioning: Prowler - 13 x 20m trips with 141lb in 10:00 (alternating high/low handles)

Saturday 25/2/2012

- Conditioning: 40m sprint x 6 and 400m x 1 (1:04)


Monday 27/2/2012

- Press: 50/110 x 3, 57/125 x 3, 64/141 x 8
- Close Grip Bench: 60/132 x 8, 70/154 x 8, 80/176 x 6
- DB Row: 32/70 x 3 x 15
- Bi/Tri Superset: 3 x 10

Tuesday 28/2/2012

- Deadlift: 120/264 x 3, 137/302 x 3, 154/340 x 10
- Safety Squat: 85/187 x 8, 100/220 x 8, 115/253 x 6
- GHR: BW x 3 x 12
- Neck Harness: 24/53x2x50
- Ab Circuit
- Conditioning: Prowler - 12 x 20m trips with 141lb in 10:00 (alternating high/low handles)

29/2/2012

- Conditioning: 400m x 4 (1:10, 1:10, 1:09, 1:08)


1/3/2012

- Bench: 75/165 x 3, 85/187 x 3, 96/212 x 8
- Incline Bench: 55/121 x 8, 65/143 x 8, 72/159 x 6
- Pull Up: 30 total done between pressing sets
- Barbell Row: 80/176 x 2 x 8
- Bi/Tri Superset

Friday 2/3/2012

- Squat: 103/227 x 3, 117/258 x 3, 132/291 x 10
- RDL: 60/132 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit

Sunday 4/3/2012

- 12km hike in a little under 3 hours

Monday 5/3/2012

- Press: 53/117 x 5, 60/132 x 3, 68/150 x 6
- Close Grip Bench: 65/143 x 5, 75/165 x 5, 85/187 x 5
- Weighted Chin: 30/66 x 2 x 6
- DB Row: 35/77 x 3 x 12
- Bi/Tri Superse

Tuesday 6/3/2012

- Deadlift: 128/282 x 5, 145/320 x 3, 162/357 x 10 (rep PR)
- Safety Squat: 90/198 x 5, 105/231 x 5, 120/264 x 5
- GHR: BW x 3 x 12
- Neck Harness: 24/53x2x55
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 163lb in 10:00 (alternating high/low handles)