4/19/14

4/23/14
Squat: 490x3x2/490×2
Pause Squat: 295×3/315×3/335×3
DE Bench: 225x3x6/90 Sec Rest

4/21/14
Bench: 385×2
Close-Grip: 310×8/310×7
Press: 225x3x3
Dips: 135x5x3

4/19/14
Deadlift: 460x3x3
Rows: 275x5x3
Pull-Ups/Chin-Ups: 3×5
DB Curls: 35×8/40×8/45×8

4/12/14

5/16/14
Squat: 345x2x8
Bench: 225x3x6
Curls: 35×12/40×12/45×12

5/14/14
Bench: 375×3
Close-Grip: 310×8/310×3
Press: 205x3x2/205×5
Dips: 90x10x3
Boxed

5/12/14
Front Squat: 315×3
Deadlift: 570×3
Rows: 225x5x3
Boxed

4/4/14

This is a buddy of mine. Sigh.



Drink responsibly.

4/8/14
Squat: 460x3x3
Pause Squat: 275×3/295×3/315×3
DE Bench: 225×3/90 Seconds
Boxed

4/6/14
Bench:365x3x2
Close-Grip: 310×8
Press: 210×3/220×3/230×3
Dips: 135x5x3

4/4/14
High Rack-Pull: 675
Deadlift: 440x5x3
Shrugs: 440×10
Rows: 225x5x3
Pull-Ups/Chins: 3×5

Get Tan

No matter how tight I made the straps the chair couldn’t support me.



5/2/14
Squat: 345x2x8
DE Bench: 225×3/90 Seconds
Boxed

4/31/14
Bench: 355x3x2
Close-Grip: 310×8
Press: 205×3/215×3/225×3
Dips: 90x5x3

4/30/14
Boxed

4/29/14
Front Squat: 315×4
Deadlift: 535×3 (Skipped accessory work due to hamstring)
Pull-Ups/Chins: 3×5
Ice/E-Stim

Brent Kim Stencil

Pulled 600 for a double today. It felt a little slower than normal. My morning didn’t start off well. Got a speeding ticket. Felt groggy on top of that. Still got it. Still happy as fuck.



4/25/14
Squat: 430x5x3/430×3/430×5
DE Bench: 225x3x8
Seated DB Curls: 35x12x3

4/23/14
Bench: 365×3
Close-Grip: 290x8x2/290×4 (F)
Press: 185x5x2/195×5
Dips: 45x5x3
Boxed

4/21/14
Front Squat: 315×4
Deadlift: 600×2/440x3x3
Shrugs: 440×10
Rows: 225x5x3
Pull-Ups/Chins: 3×5

Go out there and spray this all over the world


4/14/14

Pulled a PR of 570×2. It was sweet. This is the 2nd PR Deadlift on this new program.



4/18/14
Squat: 345x2x8
DE Bench: 225x3x8
DB Curls: 35×10/40×10/45×10

4/16/14
Bench: 355x3x2
Close-Grip: 260x8x2/260×6
Press: 185x5x3
Dips: 90x5x3

4/14/14
Deadlift: 570×2/470x3x3
Rows: 255×5/275x5x2
Pull-Ups/Chin-Ups: 3×5

Meet Weekend

Traveled to Savannah this past weekend to coach my friend Mike during his first meet.



He went 8/9 and did 500/335/600 at 260. Had a sweet time. It was held by Josh Rohr in Crossfit Hyperformance. The meet went smooth and it was run very well. Crossfit Hyperformance is a badass place too. A guy named Drew runs it. Real cool guy. I suggest training there if you are in the area or are traveling through.

4/11/14
Squat: 405x5x5
Bench: 185×3/EMOM

4/9/14
Bench: 345x3x4
Close-Grip: 250x8x3
Press: 135x5x2 (Neck Pain)
Dips: BWx10x3 (Neck Pain)

4/7/14
Deadlift: 535×2/440x3x3
Shrugs: 440×10
Rows: 225×5/245×5/265×5
Chins/Pull-Ups: 3×5

Nothing clean

Stencils are apparently easier to make than I thought. Edges aren’t super clean, but not that difficult.



4/4/14
Squat: 375x5x5
DE Bench: 215x3x8/EMOM
DB Curls: 35x12x3
Rear Delts: 20x8x3

4/2/14
Bench: 335x3x5
Close-Grip: 240x8x3
Press: 205×3/215×3/225×3
Dips: 90x5x3

3/31/14
Deadlift: 505x3x3/410x3x3
Shrugs: 410×10
Rows: 235x5x3
Pull-Ups/Chins: 25x5x3


Mmmmm Recovering

Brent Kim 4 Prez


3/28/14
Squat: 345x2x8
DE Bench: 205x3x8/EMOM
DB Curls: 30×12/35×12/40×12
1 Mile Run

3/26/14
Bench: 315x3x5
Close-Grip: 225x6x3
Press: 135x5x3
Dips: BWx10x3

3/24/14
Deadlift: 405x3x5
Shrugs: 405×10
Rows: 185x5x3
Pull-Ups/Chins: 3×5 each
DB Curls: 35x10x3

3/21/14
Squat: 225x5x5
Bench: 225x3x5
Deadlift: 225x5x2

Went to a wedding this past weekend. Apparently there was a virus/food poisoning going on. Roughly 20+ people got sick, including me. Had to go to the hospital. I’ll be out of commission for a bit.