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.

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.

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.

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.

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.

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.

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.

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

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“

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

- 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

Hike and a swim

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

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 burpees and KB snatches

Conditioning:

- 120 KB snatches
- 100 burpees (10x10)

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.

More burpees and KB snatches

Conditioning:

- 140 KB snatches
- 100 burpees (10x10)

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

Conditioning: Burpees 10 x 10 followed by 120 KB snatches