May 31, 2011

AM Strength Session

[Cycle 5, Wave 2 - Squat]

Squat: 135lbsx3, 155lbsx3, 175lbsx7
50 Bodyweight Squats
Pull-Ups (rack bar): 1/2/3/4/5/6/7/6/4

May 30, 2011

Rest Day

PM Pull-Ups

Day 1: 10/7/5/4/5/

May 29, 2011

AM Conditioning

5 trips of long hill sprints at Bedfords lake house (with 20 push-ups/trip)

May 28, 2011

Rest Day

May 27, 2011

AM Strength Session

[Cycle 5, Wave 2 - Military Press]

Press: 95lbsx3, 105lbsx3, 120lbsx4
Pull-Ups (on power rack):

Regular Grip: 3x5
Close Grip: 5/3/4
Wide Grip: 5/4/4

Sledgehammer Swings for 5 mins (142 swings)

[180]

May 26, 2011

Rest Day

May 25, 2011

1.5 hrs tennis w/ Ben (won 6-4, 0-6, 6-2)

May 24, 2011

AM Strength Session

[Cycle 5, Wave 1 - Deadlift]

Deadlift: 175lbsx5, 195lbsx5, 225lbsx6
Plank Holds:

2.0 mins, 1.5 min rest
1.5 mins, 1.0 min rest
1.0 min

Pull-Ups: 30 pull-ups for time (7:30)



Sled Pulls: 10 trips (35lbs + Maddy)

May 23, 2011

Rest Day

May 22, 2011

PM Strength Session

[Cycle 5, Wave 1 - Bench Press]

Bench: 135lbsx5, 160lbsx5, 180lbsx4
Thick Bench: 160lbsx7, 160lbsx6, 160lbsx5
Pull-Ups: 1/2/3/4/5/3/3 (rack bar)
Sled Pulls: 10 trips (35lbs + Maddy)

May 20, 2011

Rest Day

May 19, 2011

PM Strength Session

[Cycle 5, Wave 1 - Squat]

Squat: 140lbsx5, 160lbsx5, 180lbsx5
Hip Thrusts: 20x2
Pull-Ups: 6/6/6

PM Conditioning

Mowed grass

May 18, 2011

Rest Day

May 17, 2011

PM Strength Session

[Cycle 5, Wave 1 - Press]

Press: 85lbsx5, 100lbsx5, 115lbsx4
Dips/Pull-Ups: 10/7, 10/5, 10/4

May 16, 2011

Rest Day

May 15, 2011

AM Strength Session

[Cycle 4, Wave 3 - Deadlift]

Deadlift: 185lbsx5, 210lbsx3, 235lbsx1, 235lbsx5 (alternate grip)
Push-Ups: 40/17/20

PM Conditioning

Ran for an hour w/ dad.

One year anniversary of starting Starting Strenth:

Heaviest Weights That Week versus This Week:

Squat: 160lbsx8 v. 180lbsx5
Bench: 155lbsx7 v. 195lbsx2
Deadlift: 185lbsx5 v. 235lbsx5
Press: 100lbsx5 v. 125lbsx3

Using rep formula, that is a total est. max weight of 726lbs v. 830lbs

May 14, 2011

2 hours of tennis w/ Ben

(lost 6-4, 1-6, 2-6)

May 13, 2011

AM Strength Session

[Cycle 4, Wave 3 - Bench Press]

Bench: 155lbsx5, 175lbsx3, 195lbsx2
Bottom Position Bench: 165lbsx7, 175lbsx5, 185lbsx2
Thick Bar Bench: Cannot Remember What I Did
Krock Rows (thick bar):

50lbsx10 (per arm)
50lbsx12 (per arm)
50lbsx15 (per arm)

Heavy Sandbag Overhead: 2x30 second trips

May 12, 2011

Rest Day

May 11, 2011

AM Strength Session

[Cycle 4, Wave 3 - Squat]

Squat: 135lbsx5, 155lbsx5, 180lbsx5
Box Squats: 165lbsx8, 175lbsx5, 185lbsx3
Lunges w/ Bulgarian Sandbag: 2x20
Hip Thrusts w/ Bulgarian Sandbag: 3x20

AM Pull-Ups

Day 3:

Regular: 3x4
Close: 3x4
Wide: 3x4

[Training Reps = 4]

May 10, 2011

Rest Day

May 9, 2011

PM Strength Session

[Cycle 4, Wave 3 - Press]

Press: 95lbsx5, 110lbsx3, 125lbsx3
Dumbbell Press: 45lbsx3 per arm
Dumbbell Push Press: 45lbsx10/arm, 45lbsx10/arm, 50lbsx7 per arm
Sledgehammer Swings: 100 total swings (50/arm, no rest)

PM Pull-Ups

Day 2: 1/2/3/4/5/6/6/4

May 8, 2011

Rest Day

May 7, 2011

AM Strength Session

[Cycle 4, Wave 3 - Deadlift]

Deadlift: 185lbsx5, 210lbsx3, 235lbsx3*
Plank Holds: 2 mins/1.5 mins/1 min
Sled Pulls:

5 trips w/ big sandbag
5 trips w/ big and little sandbag
5 trips w/ big and little sandbag and 35lb KB

May 6, 2011

Pull-Ups

Day 1: 10/7/5/4/5

May 5, 2011

AM Strength Session

[Cycle 4, Wave 2 - Bench]

Bench: 145lbsx3, 165lbsx3, 185lbsx3*
Thick Bar Bench: 145lbsx8, 155lbsx5, 165lbsx3
Push-Ups: 20

PM Conditioning

1.3 mi run around neighborhood (09:39)(7:27 pace)

May 4, 2011

Pull-Ups: 10

May 3, 2011

[Enter Amounts for Retest]

May 2, 2011

Rest Day

May 1, 2011

Tennis: 2 hours w/ Ben