“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

Friday, August 31, 2012


- Bench: 110 x 5 x 1
- Deadlift: 180 x 1, 207.5 x 2, 195 x 1, 180 x 1 (all but top set done strapless)
- Squat: 115 x 3 x 5
- Chin: 5 x 10
- Weighted Dip: 27.5 x 2 x 8
- Abs & Neck

Wednesday, August 29, 2012


- Press: 76 x 3 x 3
- Squat: 112.5 x 3 x 5
- GHR: 3 x 10
- Biceps, Triceps, Abs & Neck
- Conditioning: Prowler 6 x 40m sprints with 60kg in 10:00

Monday, August 27, 2012


- Bench: 93 x 5 x 5
- Squat: 110 x 3 x 5
- DB Row: 41 x 3 x 12
- RDL: 65 x 3 x 10
- Abs & Neck
- Conditioning: Prowler 10 x 20m trips with 100kg in 10:00

Friday, August 24, 2012


- Bench: 108 x 3
- Deadlift: 205 x 3 (PR)
- Squat: 107.5 x 3 x 5
- Weighted Pull Up: 20 x 2 x 8
- Weighted Dip: 25 x 2 x 8
- Abs and Neck
- Conditioning: Prowler 13 x 20m trips with 100kg in 10:00 (alternating high/low handles)

Wednesday, August 22, 2012


- Press: 75 x 3 x 3
- Squat: 105 x 3 x 5
- GHR: 3 x 10
- Biceps, Triceps, Abs & Neck
- Conditioning: Prowler 10 x 20m trips with 100kg in 10:00 (alternating high/low handles)

Monday, August 20, 2012


- Bench: 92 x 5 x 5
- Squat: 102.5 x 3 x 5
- DB Row: 42 x 3 x 10
- RDL: 65 x 3 x 10
- Abs & Neck
- Conditioning: Prowler 10 x 20m trips with 100kg in 10:00 (alternating high/low handles)

Friday, August 17, 2012


- Bench: 106 x 4
- Deadlift: 202.5 x 1
- Squat: 100 x 3 x 5
- Weighted Chin: 47.5 x 5, 25 x 8
- Weighted Dip: 25 x 2 x 8
- Abs and Neck
- Conditioning: Prowler 12 x 20m trips with 100kg in 10:00 (alternating high/low handles)

Just didn’t happen for me today. 

On a positive note, it appears that my hip is just about 100% better.Which means that I can now resume squatting in earnest, following a basic LP.

Wednesday, August 15, 2012


- Press: 74 x 3 x 5 (PR)
- GHR: 3 x 10
- Biceps, Abs & Neck
- Conditioning: Prowler 10 x 20m trips with 100kg in 10:00 (alternating high/low handles)

Monday, August 13, 2012

- Bench: 91 x 5 x 5
- DB Row: 42 x 3 x 10
- RDL: 65 x 3 x 10
- Abs & Neck
- Conditioning: Prowler 12 x 20m trips with 95kg in 10:00 (alternating high/low handles)

Friday, August 10, 2012


- Bench: 105 x 5 (PR)
- Deadlift: 200 x 3 (PR)
- Weighted Chin: 36 x 8 (PR)
- Weighted Dip: 25 x 2 x 8
- Abs & Neck
 
Happy Days.

Wednesday, August 8, 2012


- Press: 73 x 3 x 5 (PR)
- GHR: 3 x 10
- Biceps, Abs & Neck
- Conditioning: Prowler 12 x 20m trips with 95kg in 10:00 (alternating high/low handles)

Monday, August 6, 2012


- Bench: 90 x 5 x 5
- DB Row: 42 x 3 x 10
- RDL: 65 x 3 x 10 
- Abs & Neck
- Conditioning: Prowler 12 x 20m trips with 95kg in 10:00 (alternating high/low handles)

Friday, August 3, 2012


- Bench: 103 x 5
- Deadlift: 197.5 x 3 (PR)
- Weighted Chin Up: 52 x 3, 30 x 8
- Weighted Dip: 22.5 x 2 x 8
- Abs & Neck
- Conditioning: Prowler 12 x 20m trips with 95kg in 10:00 (alternating high/low handles)

Wednesday, August 1, 2012


- Press: 72 x 3 x 5
- Squat: 95 x 3 x 5
- GHR: 3 x 10
- Biceps, Abs & Neck