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Wednesday, June 29, 2011

Starting a new program called Greyskull Linear Progression. It will include strength work of squat, deadlift, bench, shoulder press, weighted chinups, and lots of burpees, 2 metcons a week, 20-30min walk in the morning before breakfast (called a fasted walk), grease the groove method pushups and chinups throught the day 6 days a week. All in all a good program for my weakened state me thinks.

Fasted Walk in am
Shoulder Press - 115lb x 2 x 5, max 115lb x 10
Weighted Chinup - 5lb: 6, 8
HBBS: 95x5, 135x5, 155x3, 185x2x5 .. hamstring tightened up so stopped there

Fasted Walk in am
Frequency method (grease the groove method) Pushups 4 sets of 20 and Chinups 4 sets of 6

Deadlift 295x12

Bench 155x2x5, max 155
Weighted Chin 5lb-6, 7.5lb-8
Deadlift 300x12

Fasted Walk in am
frequency chinups 4x7, pushups 4x17

Shoulder Press - 115x2x3, max 115-9, 10th went up but took a step forward so not counting it
Weighted Chinup - 7.5lb - 6, 8
Squat - 185x2x5, max 185-10 ... I'm such a weenus. Don't know why squats have gotten so very weak. Switching from low bar to high bar has some to do with it, I'm weak in the bottom. But still, I've lost 90lb+ on my squat.

Wednesday, May 11, 2011

Back Sprain and Catchup 5-11-11

Its been far too long. I injured my back and didn't workout for a while. Apparently walking into the garage gym, picking up a 70lb kb and swinging it for a warm up was a recipe for re-spraining an old back injury. I've been doing a few workouts here and there, without much consistency and on no particular program, but failed to blog them. Here are most of them:

Push Press - 95x5, 135x5, 165x5, 175x5, 190x5
Back Squat - 95x5, 135x5, 165x3, 195x3, 225x3, 245x3
2 min max distance farmers carry w/ 2 70lb kb - ~250 yards
5 min rest
2 min max overhead with 70lb kb - 27
5 min rest
2 min max 195lb pwr clean - 12

Did the workout with Dan at work. He got 190x4 push press, deadlifted 365x2 instead of squats, and about 260 yards on farmers carry, 26 overhead, and 16 cleans. That was a fun strongman style workout. Probably should have added one more 2 min cycle, but we ran out of time.

250m hill sprints x 3

Suitcase jumping deadlifts w/ 2 95lb dumbells 3x3
Tried to clean 2 95lb dumbells but no dice
Deadlift - 135x5, 225x3, 275x3, 325x3, 365x3
3 min amrap
10 wallball 20lb
10 pushups
3 + 9 wallball

Push Press 70lb kb 3x5
Super set:
Submax pushups: 20, 12, 10
Chinups: 8, 5, 5

1. Weighted 18" box jumps w/ 2 70lb kb's 3x3
2. Lunges x 8 95lb, 115, 135, 145
3a. back extensions 3x10 50lb
3b. toes to bar
8 min amrap:
4 laps 10 yard shuttle run: 2 70lb kb farmers walk
10 slam ball 20lb
4 laps 10 yard shuttle run 88lb kb held in goblet squat position

4 rounds + 1 lap farmer walk

Push Press 5's: 95, 135, 155, 175, 185
2a) ring dip: 7, 8, 4
2b) bent 88lb kb row: 12, 12, 12
Run 400m rest ~4min: 1:25, 1:34, 1:35

Ring Dips: 5, 7, 7, 7, 3,1,1 .. Sucky
Pullups: 20lbx3 superset 40lb db SPx12 ... Crappy
Ran out of time so, Metcon made up by Josh as I went:
Pullups: 20lbx3
10 20" box jumps holding 2 40lb dumbells
15 burpee jumping pullups
Not for time but slower then molasses. Somewhere around 4min.

Clean & Jerk doubles: 135, 155, 175, 195, 205, 215, 225 f, f, got clean f jerk, f clean
HBBS: 135x5, 165x3, 195x3, 225x3 .... Stopped there cause my quads locked up hard. I'm weak as a kitten.

Weighted Pullups - triples: 20lb, 30lb, 40lb
40lb KB Shldr Press - x 10, 70lb kb Shldr Press - 3xR, FxL
Grace w/ 90lb sandbag - 2:57
Weighted Ring Pushups - triples: 50lb, 70lb, 90lb, 110lb

Max Ring Pushups: 27, 14 (weak sauce), 19 or 20
Seated Shoulder Press with Strap Dumbell thingies - 50lb x 5, 45lb x 8, 10, 12

Didn't have access to any heavy dumbells or barbells, so fabricated a contraption using some random weight plates and an approximate 16" long strap that we looped through the plates. Then grab the strap and you have the plates dangling by a short strap. Causes it to be not as stable and use more stabilizers and reminded me of ring work. Worked pretty well for underground strength gym purposes (ie: no good equipment).

Friday, February 11, 2011


Shoulder Press - 95x5, 115x3, 135x3, 150x3 (PR), 160x1 2nd rep went up but lots of leanback. Not counting it.
Skull Crushers - 65x6, 85x6, 85x6, 95x6, 95x6

stopped there ...

Wednesday, February 9, 2011


Pre work
Kb snatch triples - 35lb, 53, 62, 70, 88 (a struggle)
Dynamic Box Squat to bench - 12x2 210lb 

Post work - 
5 rounds:
5 burpees
3 36" box jump (1st three rounds were 39" and that was pushing it so scaled)
Rest 2 min and repeat

2nd cycle was 3:22.  1st cycle 2 something.  Apparently starting a stop watch is too difficult for this tard.

Monday, February 7, 2011


1. 5 min handstand practice against wall
2. KB Press 62lb - triples x 7 (5th set w/ 70lb and f 3rd rep L hand), max R - 15, L - 11 + 3+1 to get to 15
3. Bench - 80% 190lb 3, 3, 3, 3, 2, 185lb 3, 3 max 135lb 6 ... This toasted me!

For time:
15 ring row feet elevated
15 Russian kb swing 88lb
400m trot with 90lb sandbag shouldered
10 Row
10 Swing
400m trot


Friday, February 4, 2011



Clean and Jerk - 95x3, 135x3, 155x3, 185x2, 205, 215, 225, 235f
Box Squat to bench - 135x5, 185x3, 225x2, max 250x10

switch to power clean on 235 cause of my coccyx and failed. Coccyx is still strained from snowboarding and receiving a clean wasn't so pleasant so called it there. No good mornings for same reason. Decided to be stubborn and do squats despite pain. I feel super crappy at the Olifts. Only have dropped 3-7%, but just feel awkward and out of sync compared to when I was doing them 5-6 days a week. Imagine that, right? But it sucks to regress on them.

DB hang power clean and push press 50lb


out. of. shape.

Monday, January 31, 2011


1. Bench - 95x5, 135x5, 155x4, 185x3, 205x6
2a. 20lb weighted ring push ups 3 sets sub max - 17, 12, 10
2b. 20lb weighted chin up 3 sets sub max - 6, 5, 4
3a. Double 35lb KB clean and press 3 x 12
3b. GHD sit-ups 3 x 15

Probably should have used 53lb kb (only have one 44lb kb so thats not an option) so did a max set of double 35lb kb presses - 23

Sunday, January 30, 2011

1-29-11, 1-30-11

Built a sled/prowler. Need to beef up the skids, they won't last long as is.

Sled drag - 8 x 20 yards 225lb

1.Power Snatch - Doubles: 65, 95, 115, 135, 155, 175f, 165, 170f on 2nd
Snatches were crappy today.

2.Max height box jump. Worked up to 47" (12" box + 20" box + 4 45lb bumpers

3a. 3x95lb lunges x 20
3b. 3x10 GHR's (3rd set e/ 2 red bands)
3c. 3x8 hanging leg raise twists (while hanging raise one knee to opposite elbow)

Thursday, January 27, 2011

1-24-11, 1-26-11, 1-27-11

Snowboarding at Kirkwood with Dan

Power Clean + Jerk - 3's: 135, 165, 195, 205, 215, 225 f on 3rd
Box Squat ~20" bench at work - 135x3, 185x3, 205x3, 225x3, 245x9 (max out)
Good Morning - 135x5, 185x5, 205x5, 225x5, 225x5

Tabata 20 sec work/10 rest KB Snatch - 53lb - 5 min ... ranged from 10-7 reps

Shoulder Press - 95x5, 115, Max 122.5 - 10 (PR)
Weighted Ring Pullup - 40lb 3x5
Dip - 15, 12, 10

Tuesday, January 18, 2011

Week 1 Day 3 1-18-11

The newly constructed toys. 165lb abd 90lb sandbag and 90lb furry beast.

1. Bench Press - 135x5, 165x4, 195x3, 207.5, 220x3 (ties PR), m the 4th, was hoping for 5
2a. Ring Push Up sub max - 20, 12, 16, 13
2b. Pullup, Chinup, Mixed Grip - 9, 7, 7, 5
3a. Handstand Hold against wall sub max - 21, 18, 25
3b. 44lb KB Around the world - 8, 8, 8 (each way)

Sunday, January 16, 2011

Week 1 Day 2 1-16-11

1.Snatch - heavy single then drop for 3 singles - 65x3, 95x3, 115x2, 135x2, 155, 175m, 175, 185mx2, 155, 155, 155
2.Deadlift - 225x5, 295x5, 335x5, 365x5, 385x5
3.Lunges - 115x16, 115x12, 115x12
4a.GHD Ext - 3x10 53lb
4b. T2B - 3x10

Friday, January 14, 2011

Strength Shop Cycle 1-14-11

1.Push Press - 135x5, 155x5, 185x5, 205x5(pr)
2.Muscle Ups 3 x 3 - crappy at these now
3a. bar Dips 3 sets submax-12, 11, 9
3b. DB Row- 88lb kb + 40lb chain 3 sets submax-12, 11, 9
4.90lb Sandbag 200m zercher run - 2:53 and back 200m run w/ sandbag on shoulder - 4:39 total

I'm learning to love to hate sandbags.  That Zercher run was tougher then I thought. I'm still in the process of deciding if this will be the cycle I stick with, but looks good so far. I happy with today. Pushed me to do some things I wouldn't have otherwise done, yet its exactly the kind of work I want to get in. Cut out the sprints due to time constraints. Going to contact Matt about it, and see if I can't pick his brains to be sure the cycle is inline with my goals. I'm also considering his Warrior Cycle which starts at the bottom of this page: Going to examine them closer over the next few days.

Tuesday, January 11, 2011


Bench - 135x5, 165x4, 185x3, 205, 220x3 (PR) f on 4th
Weighted Dip - 25x5, 45x5, 60x3 (PR), 4th was shallow, f on 5th

AMRAP in 3 min:

1 Sandbag Clean 90lb + 1 burpee = 1 rep


Should have made that 5 min. But I'm a metcon retard for now.

Made a 90lb and 165lb sandbag today. Used a seabag and a combo of sand and mulch to fill out the rest of the bag. Should be fun to do some strongman type metcons with those puppies. Farted around with the 165lb bag and that is a brute. It'll be good for shelving it for reps like an atlas stone and doing shuttle runs. Thats about it for now. Tried to clean it but that was rough. A little more practice and I think I'll be able to clean it. Tried to put it overhead from on top of one shoulder and that wasn't happening.

Saturday, January 8, 2011

Quick workout after work.

Power Snatch - 135x2, 145x2, 155x2, 165x2, 175, 185(+10 or 20lb PR),190mx2
185 Pwr Sn is 5lbs under my full Snatch PR. Boy that shows how much my snatch sucks!

3 min of burpee pullups: 34 ish

Tuesday, January 4, 2011


Bench - red band+135x5, blk band+135x5, orange band+135x2, orange band+135x2 (265lb up top and 228 at chest)
Weighted Dips - 25lbx5, 45x5, 55x5 (pr), 70, 80, 90f, 85 (23lb PR)

Every minute on the minute (Death by):
5x135lb Push Press
5x225lb Dead

4 rounds + PP + 4 deads

Had planned on ten rounds, but alas I'm not in shape yet and the wheels came off. Might revisit this and should be able to hit 10. This was harder then I thought.

Sunday, January 2, 2011

12-23-10 - front squat up to 285 or 290 and some ghr w/ bands


Front squat - 135x5, 175x3, 205x2, 225, 245, 275, 285f, 245x3, 245x3
3 rnds:
10 double 24k kb Russian swings
10 burpees
10 box jumps 20"


Got called fuscular today. Mixture of fat and muscular. Time for fat boy to get back into shape. Oh and have just one word to say about that metcon: