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Old 07-19-2013, 07:41 AM   #381
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Friday 19 July 2013

Strong-15 Phase 2 Week 1 Day 3

Military press

1x5 40kg
1x4 47.5kg
1x3 55kg
1x2 62.5kg
1x1 65kg
1x1 67.5kg
1x1 72.5kg
1x20 55kg


Neutral grip chins

3x4 BW
1x3 BW

BB row

1x5 42.5kg
1x5 50kg
1x5 60kg
1x5 70kg
1x3 85kg
3x8 60kg

Face pulls

3x10 No10

Done with a pause.

Rear flyes

3x10 15kg

BB curls

1x40 20kg
3x20 20kg

100 reps total.
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Old 07-19-2013, 05:37 PM   #382
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Looking great Liam!

Friday, July 19th, 2013

5/3/1 Wave 3, Week 3, Day 2: OHP, 3's

Warmups-DC2MSW

Military Press

55x5
65x5
80x3

ss w/BB Rows-135x15,15,15

95x3
110x3
120x10(capped it here, had at least 3-5 more reps)
130x3
135x3
145x3
95x20

ss w/Pullups-BWx62 total reps

Paused DB Incline-45'sx18,14,10(each set to failure, 2 mins between sets. Shooting for 50 on this)
DB CSRs-30'sx20,20,20,20,20

Conditioning-Mile Walk in 100 degree heat with 40lb weight vest.
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Old 07-23-2013, 12:03 PM   #383
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Keep killing it in here guys.
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Old 07-24-2013, 04:58 PM   #384
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Wednesday, July 24th, 2013


5/3/1 Wave 3, Week 4, Day 1

Warmups-Leg Swings, BW Squats, Coassack Squats, Hip Flexor Stretch

Squats

135x5
160x5
190x3
220x3
250x3
285x10
300x3
315x2
330x1

supersetted with
Hip Flexor Stretchs-3x20s/side
Pullups(various Grips)-BWx10,5,5,5,5,5,5,5,5

Pause Squats

220x3
220x3
220x3
220x3
220x3

ss with
Decline Situps(weight behind head)BW+10x10, BW+15x10, BW+20x10, BWx35,35

Deadlifts

175x5
205x5
240x3
285x3
325x3
370x3

Rolling Thunder Swings-Handle+25x100 consecutive reps
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Old 07-26-2013, 04:48 PM   #385
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Friday, July 26

Conditioning/Auxilary Workout

Overhead Walks-45lb Platex4 lengths of my drivewayx3

Farmers Walks

115/handx1 Length
115/handx2 Length
115/handx3 Length
115/handx1 Length
115/handx2 Length
115/handx3 Length
115/handx1 Length
115/handx2 Length
115/handx3 Length
115/Handx4 Length

*45-60s between "sets", Strapless*

Band Pullaparts-Monster Minix100 reps
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Old 07-26-2013, 05:26 PM   #386
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Great workouts HHF! Smashing everything!!!
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Old 07-27-2013, 10:55 AM   #387
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Thanks Hunter!

Saturday, July 27th, 2013

5/3/1, Wave 3, Week 4, Day 2: Bench, 3's

Warmups-Shoulder Circles, Diesel Crew 2 Min Shoulder warmup

Close Grip Bench Press

95x5x2
120x3

ss with Face Pulls-3x25

140x3
160x3
180x8 (paused first and last rep)
190x1 (paused)
195x1x2(paused)

ss with Pullups(Various Grips-BWx50 total reps

140x8
140x8
140x8
140x8
140x8(paused first and last rep of each set)

ss with DB CSR's-30sx25x3, 30'sx20x2

Military Press

90x3
100x3
115x3

Even with all of the pressing before this, ridiculously easy, might up %'s on the extra OH work on bench days

ss w/DB Hammer Curls-30'sx12x3

Bout 50 minutes, supersetted everything to save time.
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Old 08-02-2013, 01:52 PM   #388
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busy week at work

Friday, August 3rd, 2013

5/3/1, Wave 3, Week 6, Day 1: Deads 5/3/1

Warmups-Agile 8, Extra Hip mobility

Deadlifts

135x10
175x5
215x5
260x3
325x5
370x3
415x5(beltless)
325x20(beltless)

Accessories

Pullups-BWx50
Hip Flexor Stretch-3x30s/side
Band PullapartsMonster Mini for 3x25

Prowler "walks"

+50x2 Trips of Driveway
+70x2 Trips of Driveway
+90x2 Trips of Driveway
+100x2 Trips of Driveway
+120x4 Trips of Driveway


.spent.
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"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Old 08-03-2013, 02:26 AM   #389
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Great workouts HHF! Look at all those CGBP and SS with pull-ups, freaking mad man! Then strong pulling session! Keep on working hard!!!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 08-04-2013, 04:46 PM   #390
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Sunday, August 4th, 2013

5/3/1, Wave 3, Week 5, Day 2: OHP 531 Week

Warmups-100 reps BPA's w/MM, Diesel Crew 2 min shoulder warmup

Military Press

*first rep cleaned*

55x5
70x5
80x3
100x5
115x3
130x10
135x3
140x3
145x3
150x3
100x8,8,8,8,8

*all accessory work in between OH sets*
Farmers Walks-125/Hand for 120', turn at 60 for 10 runs
Pullups-BWx8,8,8,8,8
Band Pullaparts-Monster Minix100,100
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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