Thursday, July 22, 2010

DB complex

Ewwwww, this was bad. It was supposed to be a DB complex but I used KB's

15 min AMRAP with 20lb KB's each hand
5 DL
5 hang power cleans
5 front squats
5 lunges
5 push press
5 jumping squats

I stopped at 13:30 because my back was killing me. I got 7 rnds

After resting for a few minutes I felt better so I did 150 burpees. In sets of 10.

Felt really good today!

Press 5x5

Push press
77lbs x5x5

Not too bad

Metcon 3 rounds
5 power cleans@85lbs
250M row

Didn't time

Then some snatch form work

Monday, July 19, 2010


Squats 5x5 this morning, in my garage


I actually failed in the third set and had to dump the weight. I don't have bumper plates at home. Damn, that's loud.

Then 2 sets of 3 1/4ish squats with 200lbs

Then I went down to 115lbs to get extra low 3x5

A few hours later I went to the gym.

OHS 65x8, 75x8, 85x4, 90x2, 90x2, 95x3 (PR) woot!!

Then a metcon-this was down right horrid
With the 45lb KB
3 rounds
10 goblet squats
10 step ups onto the bench
7 burpees


OMG, those step ups with the KB??? WTF. Gross

Then 1 arm KB OHS with the 20lb

Last, back extension

That's all :)

Saturday, July 17, 2010


Bench today. My form was much better after watching the series on EFS.


Then I just did a little rowing.

Friday, July 16, 2010

Deadlifts and P-chain work



This is a new program. Not sure how I feel about it, yet.

Glute bridges


Good mornings
95x8, 105x8, 110x8

110lbs is now the heaviest I've done on these.

Wall balls
With minimal rest between

KBS with 45lb


Wednesday, July 14, 2010

Snatch work, metcon

Spent some time working on the snatch. Finally gave in and used a hook grip. Wasn't as weird as I thought.

I've neglected all the Olympic lifts for a while. My gym owner is really good at them, I'd be crazy not to tap into that resource.


3 rounds
30 seconds battle ropes
10 pull ups-red band

Didn't time

Then I did a bunch of 1 arm kbs with the 25.

Monday, July 12, 2010


Damn, my back is STILL sore from Wednesdays pulling. Geeez...

So, I'm starting 5x5 for my squats and push press. Today was squats.


Wow, I thought that would be too light. It wasn't.

Then, for something new I put 195lbs on the bar. Squatted it about 1/4 and held it for about a 5 count and came up. Just to get more used to heavy weight on my back. I did about 6 of those.

Then front squats

1 arm kb OHS with 20lbs
3x5 each arm

Goblet squats with 45lbs

GH sit ups


Thursday, July 8, 2010

Max DL day at GORILLA PIT!!!!

So...I thought it would be fun to go check out I headed out at 7am for the 5 hr drive. It's an awesome gym. Lots of good equipment and no bullshit you don't need. Good loud and hard music(a must in my book) plus there's a Chipoltle's next door where you can(and I did)get a nice bowl of meat.

Let me say that it was retarded hot. Ty (owner of the Pit) was sweating just watching me. Hehehe previous 1rm was 215 in February.

195x3-5 I forgot
250 FAIL

I really wanted 250. It would have been 2xbody weight. Arrgggg

Then, good mornings

85x8, 95x8, 105x8

Then, I did tire flips for the first time ever.

385lb tire. A bunch of times...

Last, farmers walks
up and down the pit with 90lbs on each hand

Oh boy!! I was a sweaty, stinky mess...

All in all it was an awesome day and I can't wait to return!!

Monday, July 5, 2010

Push press 5/3/1 day

I debated going for a 1RM today. In retrospect, when my 3's set felt heavy I should have known it wasn't the day for that.

110 fail. Well....fuck, shit, goddamn party pooper.

And that's all there is to say about that. NEXT...

1 arm KB shoulder press@25lbs

R arm 13, 12
L arm 11, 8

Overhead squat

Dips with the red band
17, 6, 3

Wow, those went down hill in a big hurry.

Lastly, I thought I'd give 1 arm KBS a go. I already had the 25lb out...

3x20 each arm.

Whew! Good stuff.

Sunday, July 4, 2010

You asked for my help

Some truths I have found...

Every time someone asks me for help or argues with me about my lifestyle I think this..

1. You are fat. I'm not.

Really, isn't that enough?

I find it funny that an overweight, out of shape person would argue with me about diet or exercise.

If your way is so great why isn't it working???? Please, PLEASE don't tell me 'you really don't eat much'.

Stop. You are lying. No, shush..not another word. You're a liar.

(yes, an infinitesimal amount of the population has an under-active thyroid)

But...I'm guessing the bag of Doritos has a bit more to do with it.

2. In an attempt to, I don't know, impress me...tell me you started 'walking' every day.

Unless you're a quadriplegic I'm not impressed.

Walking, even really, really fast will not un-do the damage of the shit food you're eating.

If weight loss is in fact your goal, what you eat is so much more important than working out.

3. "But I can't live without potatoes, bread, pasta, Twinkies..."

Seriously? An item of food is that important to you? Really? I don't even know how to answer that. Go away and enjoy your Twinkies, then. Embrace your fatness because with that attitude it's here to stay.

4. Lastly, IF you seriously want to change your life for the better and really want my help, I'll go out of my way to help you get there .

Saturday, July 3, 2010

conditioning work

10 rounds
10 box jumps

I rested 10-30 seconds between rounds

100 wall balls

I broke these into sets of 12 or so.

Metcon and PC PR

So, I was just going to do a little metcon. I hit my squat PR the night before so I didn't want to get too crazy.

Did an oldie but a goodie

5 rounds
5 front squats@85lbs
10 KBS@45lbs


After that I decided to work on my neglected power cleans.
I worked on these a lot before 5/3/1. I tried FOREVER to hit 100lbs and I finally did around January. Then I just blew them off. I think I did them in a metcon 3 or 4 times but at a lighter weight.

85lbs felt good
95 still not too bad

105, woot!!

Tried 110 but failed. I know my form needs work but this came from sheer increase in strength doing 5/3/1.

Friday, July 2, 2010

Squat 1RM day!!

I didn't plan on doing my 1RM today but that's how I roll...sometimes just go with your gut...

155 was my old max. In February.

160x1 ...felt pretty easy. So, I decided to keep going...
180x1...felt not so easy...
190..1st try I started to lean forward and my spotter pulled me back a wee bit so I consider that a fail
190x1 SUCCESS!

O course I am happy, happy, happy about this.

Couple of thoughts about this...As much as I love 5/3/1 and clearly it's worked very well...I think I need to try something different. My body seems to be getting good at lifting lower weights for reps but not necessarily getting good at heavier weights. The best way to describe it is this: when I put the 200 on my back my body said, "what the fuck is this????"  Like it needs to get used to the feel of heavier stuff. Agree or not that's my theory.

After that I just did some KB goblet squats with the 45lb


And with that the gym was closing and I called it a day.

Nutrition note:

This day was fueled by

1,893 calories

77, 15, 9

Fat, Protein, Carbs

Holy shit...that's a lot of fat. Wow. Ummm, oh well...not saying this is good or bad. Just saying....