September 30, 2011

AM Strength Session

[Cycle 1 - Wave 2 - Squat/Military Press]

Box Squat: 145lbsx3, 165lbsx3, 185lbsx10
Squat: 145lbsx3, 165lbsx3, 185lbsx5
ATG Squat: 145lbsx20 (my first 20 rep squat set)

Military Press: 90lbsx3, 100lbsx3, 115lbsx4

*3 warm-up sets; 3rd working set for reps

[172]

September 29, 2011

Rest Day

September 28, 2011

Rest Day

September 27, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Push Press]

Push Press: 120lbsx5, 125lbsx5, 135lbsx4*

Sledgehammer Swings for reps over 5 mins: 155-160 reps

Barbell Carry w/ 135lbs:

20 secs + 10 sec rest
15 secs + 7 secs rest
10 secs + 5 secs rest
10 secs + 5 secs rest
10 secs + 5 secs rest
10 secs + 5 secs rest

*3 warm-up sets; 3rd working set for reps

September 26, 2011

AM Pull-Ups

10/8/6/6/6

September 25, 2011

Rest Day

September 24, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Squat/Bench Press]

Front Squat: 95lbsx5, 110lbsx5, 125lbsx10*

Bench: 135lbsx5, 155lbsx5, 175lbsx5

PM Pull-Ups

10/8/6/6/6

September 23, 2011

Rest Day

September 22, 2011

PM Pull-Ups: 10/8/6/6/6

September 21, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Deadlift]

Deadlift: 205lbsx5, 225lbsx5, 245lbsx7*

*3 warm-up sets; 3rd working set for reps

PM Pull-Ups: 10/8/6/6/6

September 20, 2011

PM Pull-Ups: 10/8/6/6/6

September 19, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Squat/Military Press]

Box Squat: 135lbsx5, 155lbsx5, 175lbsx12*
Squat: 135lbsx5, 155lbsx5, 175lbsx5

Military Press: 80lbsx5, 90lbsx5, 105lbsx7

PM Pull-Ups: 10/8/6/6/6

September 18, 2011

Rest Day

September 17, 2011

PM Conditioning

Mud Run w/ Jessica

September 16, 2011

AM Conditioning

Tested Push-Ups in 1 Min: 52 push-ups

PM Pull-Ups: 10/8/6/6/6

September 15, 2011

AM Strength Session

Tested Front Squat: 125lbsx10*

*3 warm-up sets

Tested Standing Long Jump: 69 inches

Tested Triple Standing Long Jump: N/A

PM Pull-Ups: 10/8/6/6/6

September 14, 2011

PM Pull-Ups: 10/8/6/6/6

September 13, 2011

AM Strength Session

Retested Maxes

Squat: 170lbsx10 (est. max = 227lbs)
Bench: 165lbsx12 (est. max = 231lbs)
Deadlift: 200lbsx12 (est. max = 280lbs)
Military Press: 105x8 (est. max = 133lbs)

[173.8; 178.6]

September 12, 2011

AM Strength Session

[Cycle 8 - Wave 2 - Push Press/Clean]

Various Practice Sets in the Clean (up to 85 lbs)

Push Press: 115lbsx8, 125lbsx8, 135lbsx5*

35LB KB Swings: 2x20 per arm

Various Practice Sets in the Clean (up to 105 lbs)

PM Pull-Ups

Recon Ron Day 5: 10/7/6/6/5

September 11, 2011

PM Conditioning

Mowed the grass

PM Pull-Ups

Recon Ron Day 4: 10/7/6/6/5

September 10, 2011

AM Conditioning

1.5 hours of tennis with Ben
20 minutes of basketball with Bem

September 9, 2011

Rest Day

PM Pull-Ups

Recon Ron Day 3: 10/7/6/6/5

September 8, 2011

AM Strength Session

[Cycle 8 Wave 2 - Squat/Bench]

Front Squat: 115lbsx3, 125lbsx3, 140lbsx3, 150lbsx3

Front Squat:

95lbsx15
95lbsx10
95lbsx10

Bench Press: 160lbsx3, 180lbsx3, 200lbsx1, 195lbsx1

Bench Press:

145lbsx12
145lbsx9
145lbsx7

Finisher:

Cross-Walk w/ 45lb plate and 35lb KB overhead (2 round-trips per arm)

PM Pull-Ups

Recon Ron Day 2: 10/7/6/6/5


[174, 180.2]

September 7, 2011

PM Conditioning

Tabata Sprints around the neighborhood (1.3 mi)*

*combination of tabata and mail box sprints (including big hill, etc.)

PM Recon Ron Pull-Ups

Week 7 Day 1: 10/7/6/5/5*

*missed 4th set by 1 rep; 1.5 min rest b/w sets

[174; 181]

September 6, 2011

Rest Day

[174, 180.2]

September 5, 2011

AM Strength Session

[Cycle 8 - Wave 2 - Deadlift]

Deadlift: 200lbsx3, 230lbsx3, 255lbsx3*
Deadlift: 250lbsx2, 24lbsx1

Rack Pulls:

255lbsx3
255lbsx3
255lbsx3

Rack Holds:

255lbs--> 3 grips for 10 seconds/5 seconds/10 seconds
260lbs--> 3 grips for 10 seconds/5 seconds/10 seconds
265lbs--> 3 grips for 10 seconds/5 seconds/10 seconds

Single Leg Deadlifts (practice)

95lbsx4 per leg

Finisher:

1st Set=

Shoulder Carry Punching Bag to Sledge
25 sledgehammer swings per arm
Shoulder Carry Punching Bag to Shed
1 min plank hold

2nd set =

Shoulder Carry Punching Bag to Sledge
25 sledgehammer swings per arm
Shoulder Carry Punching Bag to Shed
1:15 min plank hold

*3 warm-up sets, 3rd set is for reps

[174]

September 4, 2011

Rest Day

[174]

September 3, 2011

PM Strength Session

[Cycle 8 - Wave 2 - Squat/Military Press]

Box Squat: 170lbsx3, 195lbsx3, 220lbsx5

Regular Squat:

195lbsx5
195lbsx4
195lbsx3

ATG Squat:

145lbsx10
135lbsx15 (attempted 20 reps)
115lbsx10 (attempted 20 reps)

Military Press: 105lbsx3, 120lbsx3, 125lbsx2, 130lbsx.75, 130lbsx1

Thick Bar Military Press/Push-Up Combo:

80lbsx12 + 20 push-ups
80lbsx7 + 20 push-ups
80lbsx6 + 20 push-ups

Finisher:

Wall Balls for 2.5 mins w/ heavy ball: 52 reps

[175]

September 2, 2011

AM Conditioning

1.3 mi run around neighborhood w/ Ben (9:45)(7:30 pace)



[175, 178.2]

September 1, 2011

AM Strength Session

[Cycle 8 - Wave 1 - Push Press]

Push Press: 115lbsx5, 125lbsx5, 135lbsx6
KB Swings: 2x15 (per arm)
Squat Jumps: 10

PM Conditioning

1 hour of tennis with Ben

[175, 179.5]