Training 01/12/15 – 02/01/15

20150112
Axle Clean & Push Press 225 5×3
Circus DB
RT 112 2,5,5
LT 112 3
Curl 100 4×12
Prowler 205 10×110′

20150113
DL 500,500,445 3×5
Paused FRSQ 340 3×3
GHR 4×12
GHD Situps 4×15

20150114
Push Press 230,240,250 3×3
Paused CGBP 275 8×2
Pullups 5×5
Ring Dips 5×3
Plank 1:00
Side Plank :45×2
Band Curl/Band Pushdown 4×25

20150115
Hang Snatch 135,140,145,150,155 5×2
HBBS 455 3×3
Yoke 640 2×60′
Back Ext +25 4×12

20150116
CoC #2 3×5

20150117
Clean 215,225,225,225 4×2 205×5
Keg 180/220 4×50′

20150119
Log Clean & Push Press 225 5×3
Circus DB
RT 117 6,8
LT 92 8,8
Curls 105 4×12
Prowler 205 10×110′
Pallof Press 3×15
Manual Lat Raise 3×10

20150120
DL 545,495,445 3×3
FRSQ 385 3×3
GHR 4×12
GHD Situps 4×15

20150121
Paused BP 315 5×2
Press 210 5×3
Chins 3×8
SlingShot Pushups 2×25, 2×20
Plank 1:00
Side Plank :45×2
Band Curl/Band Pushdown 4×25

20150122
Hang Snatch 135,145,155,160,160 5×2
Power Clean 185,205,205,185,205,205 6×2
HBBS 3×8
Barbell Complex 4×95 HC,FRSQ,RDL,BR (5ea)

20150123
CoC #2 3×5

20150124
Farmer’s 250 4×60′
Husafell 300×85′, 300×135′
Stone-over-Bar 290 4,4,2
Back Ext +25 4×12

20150126
Axle Push Press 225,245,260 3×3 280×1
Circus DB
RT 122 4,8
KB Press Lt 3×10
Curl 110 4×12
Sled 310 8×80′
Pallof Press 3×15
Manual Lat Raise 3×10

20150127
DL 515,465,415 3×5
Paused FRSQ 355 3×3
GHR 4×12
GHD Situps 4×15

20150128
Push Press 225,230,235,240,240 5×3
Paused CGBP 300 3×3
Chins +30 5×3
Ring Pushups 15,15,13,12
Plank 1:00
Side Plank :45×2
Band Curl/Band Pushdown 4×25

20150129
Hang Snatch 135,140,150,155,155 5×2
Power Clean 205,215,225,235 4×2
HBBS 420 3×5
Prowler 7×120′ 155
KB Front Hold 55 x:24

20150130
CoC #2 3×5

20150131
Yoke 500 4×90′
Medley 4×60′ each
260 Keg/260 Sled
260 Keg/260 Sled
260 Keg/180 Keg/305 Sled
260 Keg/180 Keg/305 Sled
Rolling Thunder DL
RT 155,165,172.5
LT 155,155,155
Back Ext +25 4×12

Training 12/22/14 – 01/11/15

20141222
Log Clean & Push Press 230 3×3
Circus DB
Lt 92×2
Rt 118 2×3
Curls 95 3×8
Prowler 205 8×110′

20141224
DL 545×5 (PR)
FRSQ 418×3

20141226
Paused BP 315,335,350×2 (PR)
Press 235,245×2 (PR)
Hammer Curls 40,50,60,60 4×12

20141227
HBBS 515,550,570
KB Swing 70 4×10
Plank, Side Plank 1min

20141229
Axle Clean & Push Press 240 3×3
Circus DB
Lt 92×5, 118×1, 92×5
Rt 92×3, 118 3×3
Curls 95 4×12
Prowler 205 10×110′

20141230
DL 505×5, 455×5
Paused FRSQ 335 3×3
GHR 4×12
GHD S/U 4×12

20141231
Push Press 225 3×5
Paused CGBP 295 3×3
Pullups 3×5
Dips 12,10,8
Band Curl/Pushdown 4×25
Plank 1min, Side Plank :45×2
Pallof Press 3×10

20150101
HBBS 365 3×8
Yoke 560 4×60′
Keg Carry 180 4×90′
CoC #1 3×10

20150103
Worked on SN and CLN technique
SN up to 155×3
CLN up to 205,210 2×2
Stone Carry 240
Back Ext 2×20

20150105
Paused BP 300 8×2
Press 205 3×5
Stone Trainer Curl 42 4×12
Prowler 205 10×110′

20150106
DL 530,480,430 3×3
FRSQ 375 3×3
GHR 4×12
GHD S/U 4×15

20150107
Log Clean & Push Press 220,230,240 3×3
Circus DB
RT 118 3,3,4
LT 92×8
Chins 5×5
Ring P/U 4×10
Band Curl/Pushdown 4×25
Pallof Press 3×12
Plank 1min Side Plank :45×2

20150108
Hang SN 135 5×2
Clean 185 4×2
HBBS 410 3×5
Row 1000m
CoC #1 3×10

20150110
Farmer’s 250 2×60′
Reverse Drag 60′ Down/60′ Back 310,350,350
Stone 290×6 total reps 52″,56″,60″,56″,56″,56″

Training 12/01/14 – 12/21/14

20141202
HBBS 495,550,585
Prowler 205 6×110′

20141206 NAS North Texas Strongman Winter Challenge
Axle/Log/Circus DB Medley (missed first implement due to misloaded bar)
Sandbag-over-Bar 300×3
Barrel Carry 300×211′
Load/Drag Medley

20141210
HBBS 500×1
Paused BP 325×1

20141214 USAPL American Open
Squat 551,584,606 (PR)
Bench 325,347,358 (PR)
Deadlift 551,600,639x

20141217
Hang Clean 185 5×3
FRSQ 325 3×5

20141218
Press 185 3×5
Dumbbell BP 100 3×10
Chins 3×5
Sled 250 8×90′

20141220
Yoke 460 4×90′
Farmer’s 180 2×90′, 220 2×90′
Stone-over-Bar 52″ 240×3, 290 2×3

Training 11/17/14 – 11/30/14

20141117
Circus DB (Rt Hand) 118 3×2 (PR)
Axle/Log Medley 230 each
#1 Ax/Ax/Log
#2 Log/Log/Ax
Chins 3×8
KB Curl 55 4×12
Band Rotations 3×20
CoC #1 3×10
Band Curls/Band Pushdowns 4×25

20141118
HBBS 495×2, 550×3, 500×3, 450×3 (PR)
Pendlay Rows 225 3×10
Ab Rollout 4×10
Rolling Thunder DL
Rt 164, 174 (PR for Rt)
Lt 164, 174, 180 (PR for Lt)
Keg Carry 265×75′, 265×90′

20141119
Hang Clean 205 8×2
KB Snatch 55 4×10
GHR +10 4×12
Plank/Side Plank +15 :45×2

20141120
Paused Blue SlingShot BP 345,355,365,375 4×2 390×1, 405×1 (PR)
Paused MGBP 300 2×5
Cable Curl/Pushdown Superset 4×25
GHD Situps 4×12

20141122
DL 495×1, 550×1, 600×3 (PR)
FRSQ 385, 445, 475, 500 4×1 (PR)
Sandbag Over 52″ Bar 2×4
Sled Reverse Drag 10′ each set (pouring rain outside)
350×3, 450×3, 565×2, 665×2
GHD Back Ext +25 4×12

20141124
Axle/Log Medley 230 each
#1 Ax/Ax/Log/Log
#2 Log/Log/Ax/Ax
Chins 3×8
Band Curls/Band Pushdowns 4×25
Band Rotations 3×20
CoC#1 3×10

20141125
HBBS 475×2, 520×5, 470×5 (PR)
Leg Raises 4×12
Keg 225 4×95′

20141126
Hang Clean 205 6×2
KB Snatch 55 3×10
GHR 3×12
Plank/Side Plank +15 :45×2

20141127
Paused BP 325,345,365 3×1 335×3 (PR)
Paused CGBP 315,330,340 3×1 315×3 (PR)
Prowler 205 10×110′
KB Curl 35 4×12
Band Curls/Band Pushdowns 4×25

20141128
DL 535×5 (PR)
FRSQ 415×5 (PR)
Medley 4×60′ each 180 Keg/305 Reverse Sled Drag
GHD Back Ext 2×20

Training 11/10/14 – 11/16/14

20141110
Log Clean & Push Press 230 5×3 (PR)
Circus DB
Lt 82×3, 112×2
Rt 82×3, 112×2, 138×1, 140×1 (PR)
Chins 3×8
Curls 115 4×12
Band Rotations 3×20
Band Curls/Band Pushdowns 4×25
CoC #2 3×5

20141111
HBBS 460×2, 510×5, 460×5 (PR)
Pendlay Rows 225 3×10
Leg Raises 4×12
Hub Lift 44 3×2
Sandbag Carry 215 2×200′

20141112
Hang Clean 205 8×2
KB Snatch 55 4×10
GHR +10 4×12
Plank/Side Plank +15 :45×2

20141113
Paused BP 315,325,335,340,345 5×2 (PR)
Paused CGBP 275,285,295 3×3
Ring Dips 4×5
Stone Trainer Curls 52 4×12 superset w/
KB Press 55 4×10
Band Curls/Band Pushdowns 4×25
GHD Situps 4×12

20141115
DL 425×2, 510×5, 410×5
FRSQ 385 2×5
2x Medleys of 215 Sandbag (67.5′), 225 Keg (75′), 405 Sled Reverse Drag (60′)
GHD Back Ext +25 4×12

Training 10/26/14 – 11/09/14

20141027
Log Clean & Push Press 205,225,245 3×2, 255×1, 255×1, 205×5
Circus DB 62×5, 82×5, 82×5
102×3 Rt
102×1 Lt
Chins 3×8
Band Curl/Band Pushdown 4×25
Curls 115 4×12
Band Rotations 3×20
CoC#2 3×5

20141028
HBBS 465×2, 530×3, 465 3×4
Pendlay Row 215 3×10
Hub Lift 42 3×3
Leg Raises 4×12
Sandbag Carry 215 2×150′

20141029
Hang Clean 205 5×2, 210 5×2
KB Windmill 35 4×10
GHR +10 4×12
KB Snatch 55 4×10
Plank +15 :45×2 Side Plank +15 :45×2

20141030
Paused BP 315 5×3 (PR)
Paused CGBP 260 3×5
Ring Dips 4×5
KB Press/French Press/Stone Trainer Curl 4x rounds of 8/10/12

20141101
DL 570×3, 475 3×3
FRSQ 420 5×2 (PR)
Stone Carry 220 4×95′
Back Ext +25 4×10

20141103
Axle Continental Clean & Push Press 245 5×3
Circus DB
L 62×3, 92×2, 112×1
R 62×3, 92×2, 112×2, 122×1, 132×1
Chins 3×8
Band Curls/Band Pushdowns 4×25
Curls 115 4×12
Band Rotations 3×20
CoC#1 4×10

20141104
HBBS 475×2, 540×3, 475 3×3
Fat Grip DB Row 100 3×8
Ab Rollout 4×10
Rolling Thunder DL 169 3×3
Keg Carry 225 1×150′, 1×140′

20141105
Hang Clean 205 4×2, 215 2×2, 225×2, 235×2
Good Morning 225 3×10
KB Windmill 35 4×10
KB Snatch 55 4×10
Plank +15 :45×2 Side Plank +15 :45×2

20141106
SlingShot Paused BP 355×3, 360×3, 365×2, 370×1
Paused MGBP 280 3×5
Inc Ring Pushups 4×15
GHD Situps 4×12
Band Curl/Band Pushdown 4×25
Z-Press/KB Curl 95/55 4x rounds

20141108
DL 550×1, 600×1
FRSQ 405×1, 455×1
Sandbag-over-Bar 215 2 reps at 55″ 8 reps at 52″
GHD Back Extension +25 4×12

Training 9/28/14 – 10/25/14

20140929
Push Press 225,245,265 3×3 280,290,300 3×1 (PR)
Log Clean & Push Press 170,200 2×3 230 2×2
Chins +30 3×5
Curls 110 4×12
Band Rotations 3×20
Band Curls/Band Pushdowns 4×25
CoC#1 4X10

20140930
HBBS 405×2,485×3,405 3×4
Pendlay Rows 195 3×10
Ab Rollout 4×10
Sandbag Carry 4×60′
Rolling Thunder DL 160 3×3

20141001
Hang Cleans 210 4×2, 220 2×2, 230 2×2
Good Mornings 195 3×10
GHR +15 4×8
Plank +10 :45×2 Side Plank +10 :45×2
Row 1000m

20141002
Paused Bench 305 5×3
DB Bench 115 8,8,7,6
Hammer Curls 45,50,55 3×15
Lying DB Extensions 30,35,40 3×12

20141004
DL 540×2, 445 6×3
FRSQ 385 3×3
Yoke 460 2×105′
Stone Carry 240 4×60′

20141006
Axle Clean & Push Press 225 8×2 (PR)
Axle Press 180 3×5
Chins 3×8
Curls 110 4×12
CoC#1 4×10
Band Rotations 3×20
Band Pushdowns/Band Curls 4×25

20141007
HBBS 420×2,500×3,420 3×4
Bench Row 185 3×10
Leg Raises 4×12
Hub Lift 40 3×3
KB Swing 100 4×12

20141008
Hang Cleans 215 4×2, 220 4×2
Good Mornings 205 3×10
GHR 4×12
KB Windmill 20,25 4×10
Plank +10/Side Plank +10 :45×2 each
5 min Bike

20141009
Blue SlingShot Paused Bench 340 5×3
Paused MG Bench 265 3×5
Incline Pushups 3×15,10,5
KB Seated Press 35 3×10
Stone Trainer Curl 52 4×12
Band Rotations 3×20
Band Curls/Band Pushdowns 4×25

20141011
DL 570×2, 475 5×3
FRSQ 395 3×3
Thrusters 95 2×5, 3×10
GHD Back Extensions 2×10, +25 2×10

20141013
Push Press 255 5×3 (PR)
Press 185,205,215 3×3
Chins +30 5×3
Curls 110 4×12
Band Pushdowns/Band Curls 4×25
Band Rotations 3×20
CoC#2 3×5

20141014
HBBS 430×2,510×3,435 3×4
Pendlay Rows 205 3×10
Leg Raises 4×12
Rolling Thunder DL 167 3×3
KB Swings 100 4×12

20141015
Hang Cleans 205,215 4×2 225 4×2
GHR 4×12
KB Windmill 35 4×10
KB Snatch 35,35,35,55 4×10
Plank +10, Side Plank +10 :45×2 each

20141016
Close Grip Bench 275,285,295,295 4×3 305,315 2×2
Blue SlingShot Bench 275,295,295 3×10
Z-Press 95×10, Pushups x10, KB Curl 35×10 (4 rounds)
GHD Situps 4×12
Band Curls/Band Pushdowns 4×25

20141017
DL 505 3×3, 410 3×3
FRSQ 405 3×3
Stone-over-Bar 46″ 240 2×5
GHD Back Ext 1×12, +25 3×12

20141020
Axle Clean & Push Press 235 8×2 (PR)
Axle Press 165 2×8
Chins 3×8
Curls 115 4×12
Band Curls/Band Pushdowns 4×25
Band Rotations 3×20
CoC#1 4×10

20141021
HBBS 450×2, 520×3, 450 3×4
Circus DB Row 112 2×3, 92 3×8
Ab Wheel 4×10
KB Swing 100 4×12
Hub Lift 37 2×5

20141022
Hang Cleans 165,175,185,195,205,215,185,185 8×3 225×2
Good Mornings 215 3×10
KB Windmills 35 4×10
Plank +10, Side Plank +10 :45×2 each

20141023
Blue SlingShot Paused Bench 345 4×3, 350×3
Paused MG Paused Bench 275 3×5
Cable Curls/Cable Pushdowns 4×20
Band Rotations 3×20

20141025
DL 540×3, 445 3×3
FRSQ 415 3,3,2,1
Keg Carry 185 6×60′
Back Ext +25 4×10

Training 9/14/14 – 9/27/14

20140915
Paused Bench 280 5x Ladders 3/2/1 (30 total)
Paused Close-Grip Bench 250 5×3
Ring Dips 4×5
Curls 110 4×12
CoC #1 4×10
Band Rotations 3×20
Band Curls/Band Pushdowns 4×25

20140916
HBBS 455×3, 365 3×4
Pendlay Row 165,185,195 3×10
Ab Rollout 3×10
Rolling Thunder DL 154,159,159 3×3
Keg Carry 180 4×60′

20140917
Hang Clean 200,210,220,230 8×2 (2 at each weight)
Good Morning 175 3×8
GHR +10 4×10
KB Waiter’s Carry/Front Carry/Side Carry 35
Plank +10 :45×2 Side Plank +10 :45×2
Row 1000m

20140918
Push Press 260 2,2,1,1 225 2×3, 235 2×3, 245×3
Chins 5×5
Stone Trainer Curl 52 4×12
Band Rotations 3×20
Band Curls/Band Pushdowns 4×25
Jump Rope 4×65

20140920
DL 475×2, 380 8×3
FRSQ 365 3×3
Yoke 640 2×60′
Stone-over-Bar 52″ 290×2, 240×3

20140922
SlingShot (Yellow) Paused Bench 355 5×3
Incline DB Bench 100 5×6
Incline Ring Pushup 4×15
Curls 110 4×12
Band Rotations 3×20
Band Curls/Band Pushdowns 4×25

20140923
HBBS 470×3, 385 3×4
Bench Rows 165,185,205 3×10
Leg Raises 4×12
Prowler 335 6×60′
Hub 39 3×3

20140924
Hang Cleans 205,215,225,235 8×2 (2 at each weight)
Good Mornings 185 3×10
GHR +10 4×10
KB Waiter’s Carry/Front Carry/Side Carry 35
Plank +10 :45×2 Side Plank +10 :45×2
Row 1000m

20140925
Axle Continental Clean & Push Press 205×2,225×2,250×2,250×2,225×2 (cleaned every rep)
Axle Press 175 3×5
Band Curls/Band Pushdowns 4×25
Band Rotations 3×20
SlingShot Pushups 3×20
Stone Trainer Curl 52 4×12

20140926
Deadlift 505×2, 410 8×3
FRSQ 375 3×3
Farmer’s 220 2×105′
Arm-over-Arm Pull 515×50′, 605×50′

Training 9/07/14 – 9/13/14

20140908
Blue Paused SlingShot BP 335 5×3
Inc DBB 100 5×6
Ring Incline Pushups 15,15,14,13
Curls 105 4×12
Band Curls/Band Pushdowns 4×25
Band Rotations 3×20
CoC #2 3×5

20140909
HBBS 395 3×5
DL 435 5×3
Leg Raises 4×12
Sled 260 8×80′

20140910
Hang Clean 195,205,215,225 4×2 (2 at each weight)
FRSQ 285×3 (paused last rep)
Good Morning 165 3×8
GHR +10 4×9
KB Waiter’s/Overhead Carry/Front Carry 3×35
Side Bridges x10/Plank Seq 2×5
Side Plank :45 x2
Row 2x500m

20140911
Axle Continental Clean 225,245,245
Axle Continental Clean + Push Press 205,225,245
Axle Push Press 225 3×3
Axle Press 175 3×5
Chins +30 3×5
Stone Trainer Curl 52 4×12
Band Curls/Band Pushdowns 4×25
Band Rotations 3×20/SlingShot Pushups 3×20

20140912
HBBS 405 3×5

20140913
DL 445 5×3
Farmer’s 220 2×105′
Arm-Over-Arm Pull 425,515,605 3×50′

Training 8/31/14 – 9/06/14



20140901
Paused BP 275×5 Ladders of 3/2/1 EMOM (30 total reps)
Paused CGBP 250 5×3
Ring Dips 5,5,4,4,
Curls 95 2×12, 105 2×12
Band Curls/Band Pushdowns 4×25
Band Rotations 3×20
CoC#1 4×10

20140902
HBBS 375 3×5 (first time squatting without pain since June, awesome)
DL 415 5×3 (1/10 pain here, very manageable)
Leg Raises 4×12
Sled 260 8×80′

20140903
Hang Clean 195 10×2
FRSQ 275×3 (paused the first rep, pain was minimal)
Good Morning 155 3×8
GHR +10 4×8
KB Suitcase/Waiter/Front Carry 35×3 sets each side
Side Bridges 1×10/Plank Series 2×5
Side Plank :45×2 each side
5 min Bike

20140904
Push Press 250 5×3 (receiving the bar much better)
Log Clean & Press 175 3×5 (easy, getting used to 12″ log)
Chins 3×8
Stone Trainer Curls 52 4×12
Band Curls/Band Pushdowns 4×25
Jump Rope 4×65
Band Rotations 3×20

20140905 N
HBBS 385 3×5 (no pain, had something going on Sat, so squatted Fri)

20140906
DL 425 5×3 (almost no pain)
Yoke 560 4×75′ (not back to regular speed quite yet, but improving)
Keg-Over-Bar 59″ 185,225,265 (single reps) 185,225,265 (medley, felt great)