training 12/28

Squats
sets up to 525

Pause squats
sets at 460

Keg Loads 60"
sets at 225, didn't do the heavy sets, just feeling like a POS

GHR

1-leg Squats

Abs

Jump Rope
30 sec on, 45 sec off for 8 sets

training 12/27

Supposed to be my heavy OH day, left shoulder was really hurting.

As I was working up on the jerks, I was strict pressing the first rep. I only went to 225 before the shoulder pain made me stop. I just did shoulder rehab movements the rest of the day.

training 12/23

Deads
working sets at 555

Rack Deads 3" above knee caps
up to 775 then broke my belt......

Pullups

Chins

Pulldowns

Abs

Absolute crap workout. I am lucky enough to have a FANTASTIC training partner. Because of him pushing me I've become stronger, and my work capacity is significantly more. But I've become spoiled. There was a time when I lifted alone, and was moderatly successful. But I am on a program where spotters/partners are needed, and due to the holidays I have been without one too much this training cycle. This is part of the reason my lifting has been crap, this is not an excuse. I need to find a way to get myself motivated to go in the gym and absolutly kill myself. This is how I will get my lifts where I want them, this is how I will earn a program. I need to reevaluate why I do this, and get going!

training 12/22

CG 2 board bench
working sets at 340

1-arm OH DB Extensions

JM Press

Band Extensions

training 12/16

BB Oh
sets up to 280 in 5's

Log + mini bands
sets at 175

1-arm DB OH
sets at 100

Log Viper presses, 1 setXmax reps
set at 180

BB Front Raises

JM Presses

Tabata Jump rope

Abs

training 12/14

Squats
working sets at 515

Pause Squats
working sets at 450

Keg Loads to 60"
225 for two warm up series
295 for the last three series

GHR

1-leg squats

Abs

Training 12/9

Deads (90 sec. rest between sets)
working sets at 535 (12 singles)

Deads against Silver short bands
260/295/335+bands

Deads from 3" above knee
495/570/625
(way too easy, I think I can do ~950-1000 from here, I'll need to adjust)

Shrugs

Pull-ups

Triceps Ext (just getting some blood in there to heal elbows)

12/8

Solo tonight....I used to love working out alone, I prefered it actually. Then I became spoiled with a good partner, now solo days suck. Especially working out at home, in the cold winter.....but I've got to get used to it. There will be MANY solo days over this winter with the holiday schedules and all...

Squats
working sets at 495 (5's)

Pause Squats
sets at 450

Keg Loads to 64" (3X3 for each weight)
225 for the first couple series
295 for the last couple series

GHR
BWX3X8

1-leg Squats
2X15

BB Complex (cleans/front squats/push press/dead/RDL/bb row)

Abs

Training 12/6

OH
270

Log+mini bands
170

1-arm DB (strict)
90

CG Incline (stopped because of shoulder pain)

Front Raises

Crucifix Hold

Axle Curls

Jump Rope

training 12/2

Combined the last two deload days together due to deer hunting.

Deads
50%

CG Bench
50%

Shrugs

1-arm OH ext

Pull-ups

JM Press

Hip Thrusts

Chins

Abs

training 11/30

Squat
50%

Pause Squats
50%

GHR

BB Complex (Front squat/Push press/good morning/back squat/RDL/BB Row/Deadlift)=1 rep

Abs