Oct. 15th

Week 2 / Day 4

A. Back Squat, build up to a 1RM
Got up to 320#'s
B. Back Squat 30x0, AMRAP 85% of part A
@272#'s 6 reps
+
For time:
50 DU
10 CTD Burpees
40 DU
10 CTD Burpees
30 DU
10 CTD Burpees
20 DU
10 CTD Burpees
10 DU
10 CTD Burpees
Time: 4m37s

Notes:

- Really happy with my BS, I've only done one session of BS a week ago in the last 6 months. The rep felt really clean and powerful too.
- DU weren't too bad, bumble on the first 50 but the rest were slick.

Oct. 7th

Week 1 / Day 4

A1. Back Squat @30x1, 3-5 reps x 5 sets, rest 90sec
225(5) x 5 sets
A2. DB Torso Rows @31x0, 4-6 reps x 5 sets, rest 30sec b/t arms, rest 90sec
70(6), 80(6), 90(6), 100(6) x 2 sets
B1. DB RESS @3010, 5-7/leg x 4 sets, rest 30sec b/t legs, rest 90sec
35(7), 40(7), 45(7), 50(7)
B2. DB Upright Rows @3110, 6-10 reps x 4 sets, rest 90sec
20(10), 25(10), 30(8), 30(8)
+
20sec AD Max Effort
*rest 3m40s
x3
rest walk 6mins
x2
Completed

Mar. 25th

Week 5 / Day 1

Back Squat @20x1, 3 reps @82% RM (345) x 5 sets, rest 3mins
@283#'s Completed
+
AMRAP in 5mins:
50 CTD Burpees to 6" OH
AMRAP Thrusters @95#'s in remaining time
Score: 28 reps
-rest 10mins
AMRAP in 5mins:
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 10 reps

Notes:

- I'm glad the BS went well, my SI Joint hasn't been feeling the greatest in the last week.
- I thought the first batch of thrusters were good. Got to the thrusters with 1m58s left
- the second batch of burpees sucked ass, it really rocked me. I didn't have much juice left by the time I got to the burpees. I got to the thrusters with 1m05s left.

Mar. 18th

Week 4 / Day 2

Back Squat @20x1, 4 reps @77% RM (345) x 4 sets, rest 2mins
@265.5#'s Completed
+
AMRAP in 5mins:
3 Ring Muscle-ups
3 Thrusters @155#'s
Score: 6 Rds + 3 reps
- rest 10mins
AMRAP in 10mins:
9 T2B
9 Thrusters @95#'s
Score: 8 Rds + 4 reps

Notes:

- Back Squat felt good, still not comfortable to go real aggressive on these
- these couplets were killer on my breathing but I feel good about the scores for myself
- MU's were UB except for the last three
- thrusters on both parts were all UB
- T2B were done in 3's except for the last 4 reps

Mar. 11th

Week 2 / Day 3

Back Squat @20x1, 5 reps @72% RM (345) x 4 sets, rest 2mins
@248#'s Completed
+
AMRAP in 7mins:
10 Box Jumps- 24"- stepdowns
3 Ring Muscle-ups
Score: 8 Rds + 10 + 1 rep
- rest 7mins
AMRAP in 7mins:
10 CTD Burpees 6" OH
10 T2B
Score: 5 Rds + 2 reps

Notes:

- BS felt good
- BJ / MU couplet I did pretty good on for myself
- Bur / T2B couplet was hard, my T2B were shot by Rd 3

Mar. 2nd

Week 1 / Day 2

Back Squat @20x1, 6 reps @67% RM (345) x 3 sets, rest 2min
@231#'s Completed
+
15 Ring Muscle-ups
Time: 1m27s

Ring Muscle-ups Video

+
15mins @high effort:
15 cals Airdyne
15 Box Jump- 24"- step downs
Score: 10 Rds

Notes:

- First time doing Back Squats, this was the exercise that tweaked my SI Joint a month ago. I wasn't being too aggressive on the lifts but it started feeling better by set 3.
- For the MU's this wasn't my best time. Previous best was 1m10s
- The couplet really rocked my quads. Still not recovered from yesterdays Tester.
- Coming off of a night shift and I got a 3.5 OT Call-in this morning, so I didn't get a nap today. Its tough to turn down Double Bubble.

Jan. 7th

Phase 2 / Cycle 1 / Day 4

A. Back Squat @20x1, build to a tough set of 6
Got up to 280#'s
B. Squat Clean, build to a tough single
Got up to 275#'s
C. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
15(8), 20(8), 25(6), 25(6)
+
AMRAP in 10mins:
10 Unbroken CTB Chin-ups
10 Kipping HSPU
Score: 5 Rds + 10 + 5 reps

Notes:

- BS felt good
- SC, tried to hit a PR at 290#'s, that was a no go, I got too deep in the squat. One of my cleaner lifts for 275#'s
- CTB Chin-up felt really good, really focused my hips powering the movement.
- HSPU were better than last week and Chin-ups weren't involved last week.

Dec. 31st

Phase 1 / Cycle 8 / Day 5

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. Split Jerk, build to a max
Got up to 285#'s PR!

Split Jerk Video

C1. Wtd. Ring Dips @22x0, 4-4-2-2 x 4 sets, rest 1m15s

45, 70, 80, 105

C2. Pendlay Rows w/ Fat Bar @22x0, 2 reps x 4 sets, rest 1m15s

195, 205, 205, 215

D. 50 Kipping HSPU for time- 34" max width

Time: 7m44s

Notes:

- BS was tough again but form an depth was good

- PR on the SJ by 10#'s

- Absolutely awful on the Kip HSPU, endurance is definitely not there, I want to do this again next cycle. 

Dec. 29th

Phase 1 / Cycle 8 / Day 3

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. High Hang Squat Clean, work to a tough single
Got up to 265#'s
C. 1 Tough Strict HSPU every 30sec x 15 reps- adjust depth as needed
@1" 5 sets     @1 3/8" 6 sets      @2" 2 sets     @2 3/8" 1 set     @3" 1 set
D. 1 Tough Kipping HSPU every 30sec x 15 reps- adjust depth as needed
@7.5" 5 sets     @10" 2 sets     @7.5" 7 sets      @10" 1 set
E. GH Raises @20x0, 15-12-9-6 reps, rest 1m30s- increase intensity each set
0, 5, 10, 15

Notes:

- The BS were really tough, maybe in two days the BS might feel a bit better. On a positive my form and depth was great
- toughest part of the hang clean was the FS, but 265# felt better than usual
- Depth Strict HSPU are getting better
- for the Kipping HSPU 7.5" was easy but 10" was really tough, maybe the 34" width at that depth is too wide
- GHR were tough

Dec. 23rd

Phase 1 / Cycle 7 / Day 3

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
@310.5#'s Completed
B. Push Jerk, build to a max
Got up to 265#'s PR!

C1. CGBP @20x1, 2-3 reps x 4 sets, rest 1m30s

225(3), 245(3), 265(3), 275(2)

C2. Pendlay Row w/ Fat Bar @22x0, 2-3 reps x 4 sets, rest 1m30s

185(3), 195(3), 205(3), 215(3)

D. Wtd. Ring Dips Cluster, 2 tough reps every 30sec for 20 Total Reps

@60#'s Completed

Notes:

- Today was a Beast Mode day, feeling good and strong

- BS, I don't think I've ever done that much weight for that many sets, the 2nd rep was tough on every set but my technique still felt good

- Push Jerk, PR on this. failed it the first time but it went up easily the 2nd time

- CGBP 275 for 2 reps felt tough on the 4th set

- 60#'s was tough from the start for the Ring Dips

Dec. 21st

Phase 1 / Cycle 7 / Day 1

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
                        @40x1, 5 reps @225# x 5 sets, rest 3mins
@225# Completed
B. Squat Clean, build to a tough TnG Triple- not a max, just tough
Got up to 225#'s
C. Kipping HSPU to Deficit, 2 tough reps per min for 10mins
@5" 8 sets     @7.5" 1 set     @10" 1 set
D. Negatives HSPU, 2 tough reps per min for 10mins- 5sec eccentric per rep
@10" Completed *closer grip
E. GH Raises @20x0, 6-9-12-15, rest 2mins- reduce intensity
25, 15, 5, 0(13/2)

Notes:

- BS felt really horrible today, so I adjusted to how I felt.

Dec. 7th

Phase 1 / Cycle 5 / Day 5

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Split Jerk, 3-3-2-2-1-1, rest 2mins- 3's @175#'s, 2's @205#'s, 1's Heavy-my choice
175, 175, 205, 205, 235, 255
C1. Wtd. Ring Dips @20x0, 2-3 reps x 6 sets, rest 1min
25(3), 45(3), 55(3), 65(3), 80(3), 90(3)
C2. Pendlay Rows w/ Fat Bar @22x0, 2-3 reps x 6 sets, rest 1min
185(3) x 2 sets, 195(3) x 4 sets
D. CGBP @135#'s, AMRAP in 20sec x 4 sets, rest 40sec
16 reps, 15 reps, 11 reps, 10 reps

Dec. 5th

Phase 1 / Cycle 5 / Day 3

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Above Knee Hang Squat Clean. Squat Clean, 1.1, build to a tough set- drop each rep
Got up to 245#'s
C. Strict HSPU to Deficit Cluster, 2.1 x 10 sets, rest 1m30s
@3/8" 6 sets     @1" 2 sets     @1.5" 1 set     @2.5" 1 set
D. GH Raises Drop Set @20x0, 5.5 x 5 sets, rest 2mins- reduce intensity for 2nd 5 reps, rest 10sec b/t sets
25/0, 25/0, 25/0, 25/0

Nov. 30th

Phase 1 / Cycle 4 / Day 5

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Push Jerk, build to a TnG set of 5
Got up to 225#'s

Push Jerk 225#'s

C1. Close Grip Fat Bar Bench Press w/ Chains @20x1, 5 moderate reps x 5 sets, rest 60sec

@155#'s Completed

C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 60sec

185 x 5

D. 7 Unbroken Clapping Push-ups x 10 sets for time

Time: 6m19s

Notes:

- The BS felt better today, still somewhat tough

- PJ, felt good. I think I got a good number

- CGBP, 155#'s + 30ish #'s of chains, felt good

- Push-ups fatiguing as usual

Nov. 27th

Phase 1 / Cycle 4 / Day 3

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Power Clean, build to a tough triple
Got up to 245#'s
C. Strict HSPU to Deficit, 2 tough reps per min for 20mins
@3/8" 17 sets, @1" 3 sets
D. GH Raises @30x0, 5-6 reps x 5 sets, rest 2mins
21(6), 24(6), 27(6), 30(6), 33(5)
E. DB Back Ext. @20x0, 8-10 reps x 3 sets, rest 2mins
40(10), 50(10), 60(10)

Notes:

- BS, felt good
- PC, stuck to a definite tough set
- HSPU were an improvement this week, all to a certain depth. I made it tougher for the last 3 sets. Finished it on a positive note

Nov. 21st

Phase 1 / Cycle 3 / Day 5

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Split Jerk, build to a max
Got up to 265#'s
C1. Medium Grip Fat Bar Bench Press @20x1, 1 rep x 10 sets, rest 30sec- goal, tough across the board , not max
@245#'s Completed
C2. Pendlay Rows @22x0, 1 rep x 10 sets, rest 30sec
@225#'s Completed
D. 10 Hand Release Push-ups per min x 10 mins- only chest touches the floor, not thighs or belly
Completed

Notes:

- woke up at 615 on my days off to get this done, brings me back to the good old college days. Wasn't that tired, I was motivated to get this done before my meetings today.
- BS, felt good, still its a little tough
- Split jerk, felt alright
- BP, felt really good for 245#
- Pendlay, felt good
- Push-ups, these were fatiguing. Lots of lactic in the last 3 sets.

Nov. 19th

Phase 1 / Cycle 3 / Day 3

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Squat Clean Cluster, 1.1- work to a challenging set
Got up to 255#'s
C. Strict HSPU to Deficit, 1 tough rep every 20sec for 20mins- goal is to get to deficit
*Completed all 60 rep- 16 reps @1", 9 reps @3/8", the rest to the floor
**took me an extra 14mins of rest time
D. GH Raises w/ Light Bands @20x0, 6-8 reps x 4 sets, rest 2mins- make them all tough
Lil Purple Band- 8 reps x 4 sets

Notes:

- The BS was tough
- SC, the 2nd rep on the SC was a struggle
- HSPU, incorrect progression for this. This was way TOO HARD, Failed epically.
- GHR, these were good

Nov. 13th

Phase 1 / Cycle 2 / Day 5

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Jerk, build to a Max
Got up to 255#'s PR!
C1. Medium Grip Fat Bar Bench Press @20x1, 2 reps x 6sets, rest 1m30s
185, 205, 225, 235, 245, 255
C2. Pendlay Rows @22x0, 2 reps x 6 sets, rest 1m30s
185, 195, 205, 215, 215, 215
D. 15--->1 Unbroken Push-ups for time
Time: 9m08s

Notes:

- BS felt good, not easy, but wasn't too tough
- BP felt good
- Push-ups were tough, I need to work on more endurance for this exercise

Nov. 11th

Phase 1 / Cycle 2 / Day 3

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Clean Pull. Power Clean. Squat Clean, 1.1.1- reset b/t reps
Got up to 265#'s
C. Strict HSPU's, 2 tough reps per min for 20mins
From Floor, completed all UB
D. GH Raises @20x0, 8-12 reps x 4 sets, rest 2mins- make them all tough sets
15 (12), 18(9), 15(8), 15(8)

Notes:

- BS is feeling stronger
- SC @265 was tough, not a max
- The HSPU was tough as usual
- GHR, I changed the leverage to make it harder but also to put less strain on my knee caps.

Nov. 5th

Phase 1 / Cycle 1 / Day 5

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
On the Blocks Got up to 205#'s
C1. CGBP @20x1, 2-3 reps x 6 sets, rest 1m30s- used Multi-Grip Bar
205(3), 205(3), 215(3), 215(3), 225(3), 225(3)
C2. Pendlay Rows @22x0, 2-3 reps x 6 sets, rest 1m30s
185(3), 185(3), 195(3), 195(3), 205(3), 205(3)
D. 1--->10--->1 Unbroken Ring Push-ups Ladder for time:
Time: 8m27s

Notes:

- Long workout, lots of bigger lifts, so each needed appropriate warm-up
- Back Squat felt a bit better
- my wrist is a little funky still from the Fat Bar Presses along time ago, so the Overhead work didn't feel the best