Tire Carry 10-26-2013
Zercher Squat 3″ bar Chart 1rm
Squat day 10-25-2013
Log press 10×85, 4x6x127
Lat pull down 10×70, 4x6x100
Zercher squat 3″ bar finding 1 RM 2×55, 2×145, 2×190, 2×210, 1×260, 1×280 and 4×210
Squat 3″ bar 2×210, 2×260
Bench Press 10/24/2013
- Bench Press: 165×5, 185×5, 210×12
Note: I felt ragged and sleepy today; I skipped accessory work.
Dead lift 10-23-2013
Dead Lift 2x4x225, 4x6x325
Shrugs 3x10x325
med grip bench press 10×100, 2x6x170, 1x6x150
low cable row 10×100, 10×150, 3x6x200
neck 2x15x40 front and rear
Squat Day 10/22/2013
- Squat [3×5]: 205×5, 235×5, 265×10
- Front Squat [4-5×10]: 135x10x10x10x10
- DB Curl [3×8-10]: 40x10x10x10
- Sit-ups [3×10]: BWx10x10x10
Press Day 10/21/2013
- Standing Press: 115×5 135×5 150×10
- Standing Press: 95x5x10
- Pull-Ups: BW [254] x5x4x2x2x2x4
- Ab-Wheel: 4×10
Log Press 10-21-2013
log press warm-up 10×85 working sets 4x3x150
lat pull down warm-up 10×70 working sets 4x6x100
dumbbell curls 10×40, 6×55, 3x6x50
triceps push down 10×50, 3x8x70
hand grip machine 10×100, 6×150, 2x10x125
Event day 10-19-2013
tire carry 2 x 30 x 550 lbs, 1 x 45 x 550 lbs, and 1 x 25 x 550 lbs.
yoke carry 1 x 30 x 500 lbs and 1 x 40 x 500 lbs
atlas stones 1 x 2 x 150 3 x 5 x 150
calf raises 1 x 10 x 145, 1 x 10 x 195, and 3 x 8 x 245