30th April 2013: Hang Cleans + Farmer's Walk

1. Hang Clean (Warm Up)

Bar x 10
90lbs x 5
135lbs x 1
155lbs x 1
180lbs x 1
120lbs x 3
135lbs x 3
155lbs x 3

* Probably not gonna do these again next week as they seem to hurt my surgically repaired right arm.

2. Front Squats

Worked up to 230lbs x 3

3. Farmer's Walks

80lbs x around gym
100lbs x around gym
120lbs x around gym
145lbs x shorter trip
167lbs x shorter trip

4. Neck Harness

45lbs x 30 reps (Extensions)
20lbs x 30 (Flexion)
10lbs x 10 x 3 sets (Flexion)

5. Seated Calf Raises

45lbs x 30 x 3 sets (Short rest periods between sets)

28th April 2013: Squat + Klokov Press

1. Squat

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 3
225lbs x 1
270lbs x 1
295lbs x 1
*Belt on*
315lbs x 1
325lbs x 3,1

2. Klokov Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 4, 2
90lbs x 7
75lbs x 7,10

3. Neutral Grip Chins

BW x 8 x 5 sets

4. Lateral Raises

20lbs x 15
15lbs x 15

25th April 2013: Squats + Light Bench - My Squat sucks!

1. Squats

Bar x 10
95lbs x 5
135lbs x 5
180lbs x 5
225lbs x 5
255lbs x 5
295lbs x 7 (PR)
225lbs x 12


2. Reverse Grip Bench Press

Bar x 15
90lbs x 3
115lbs x 3
140lbs x 3
155lbs x 8
115lbs x 20,8,4 (RP)


3. Lat Pulldowns

100lbs x 10
120lbs x 10
120lbs x 8

*Focused on slow eccentric

23rd April 2013: Snatch Grip Behind the Neck Press + Weighted Pull Ups

1. Deadlift warm up (no belt)

Jumped straight into

315lbs x 1
360lbs x 1
405lbs x 1

2. Snatch Grip Behind the Neck Press

Bar x 10
65lbs x 10
75lbs x 8
115lbs x 2,2,1
105lbs x 3,2,2

3. Weighted Pull Ups

10lbs x 5
20lbs x 4
35lbs x 3
45lbs x 2
55lbs x 1

BW x 15

4. 1 Arm DB Clean & Press

35lbs x 5
40lbs x 5
45lbs x 5
50lbs x 5
55lbs x 3

5a. EZ Bar Curls

65lbs x 8 x 3 sets

5b. DB triceps extensions

55lbs x 8 x 3 sets

21st April 2013: Reverse Grip Bench Press + Squats + Assistance

1. Reverse Grip Bench Press

Bar x 20
90lbs x 10
115lbs x 8
135lbs x 6
155lbs x 5 x 3 sets
145lbs x 5 x 2 sets

2. Squats

Bar x 10 x 2 sets
135lbs x 10
180lbs x 8
225lbs x 6
270lbs x 5 x 5 sets

3. Chest Supported Rows

20lbs x 8
35lbs x 8
45lbs x 8
65lbs x 8
90lbs x 8

4a. EZ Bar Curls

70lbs x 8 x 3 sets

4b. Triceps Pushdowns

45lbs x 8
50lbs x 8
55lbs x 8

5. Seated Calf Raises

65lbs x 20 x 2 sets (20 seconds rest between sets)

17th April 2013: Squats + Deadlifts

Did Squats & Deadlifts again because I was pissed at how SHITTY yesterday was.

1. Squats

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 5
180lbs x 4
215lbs x 3
235lbs x 2
245lbs x 1
270lbs x 1
280lbs x 1

Pause Squats 205lbs x 5 x 2 sets


2. Deadlifts

135lbs x 3
165lbs x 5
210lbs x 4
250lbs x 3
295lbs x 2
335lbs x 1
360lbs x 1
370lbs x 1

3. Leg Curls

4 sets x 20 reps

16th April 2013: Squats

FELT LIKE SHIT TODAY

1.  Squats

Bar x 10 x 2 sets
135lbs x 10
180lbs x 5
225lbs x 2
270lbs x 1
315lbs x 2
270lbs x 5
225lbs x 5
180lbs x 5
235lbs x 5
225lbs x 5
245lbs x 5

2. KB Strict Press w/ 44lbs (20kg) x (1,2,3)

x 3 ladders

3. KB Swings w/ 44lbs (20kg)

95 total reps in 9 minutes - Moderate intensity

14th April 2013: Deadlifts

1.Deadlifts

190lbs x 5
235lbs x 4
285lbs x 3
335lbs x 2
380lbs x 1
335lbs x 13

2. KB Clean and Press

44lbs (20kg) x (1,2,3) x 2 (ladders)

3. KB Snatch x 8 minutes

44lbs (20kg) x 5,5,5,5,5,5,3,3,3 - Total 78 reps

4. Reverse Grip Chest Support Rows

55lbs x 12 x 3 sets

5. Preacher Curls

25lbs x 12
45lbs x 10 + 5 eccentric reps
45lbs x 10 + one 15 second rep

6. Barbell Curls 21's

7 bottom range reps + 7 middle range + 7 full range

12th April 2013: Squats + Behind the Neck Press + Deficit Deadlifts

1. Squats
Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 1
225lbs x 1
270lbs x 1
325lbs x 1 x 5 sets

2. Behind the Neck Press

Bar x 10 x 2 sets
65lbs x 5
90lbs x 2
100lbs x 2 x 5 sets


3. Deficit Deadlifts

135lbs x 3
225lbs x 3
270lbs x 1
315lbs x 3 x 5 sets


4. Kettlebell Finisher

2 minutes

A. 44lb (20kg) kettle bell snatch x 2 minutes - 5, 5, 3, 2, 1 w/ each arm - Total 32 reps (16 reps per arm)

B. 44lb (20kg) Clean and press x 2 minutes - 3, 3, 2, 1 w/ each arm - Total 18 reps (9 reps per arm)

C. 35lbs (16kg) Strict Press x 3 sets - 6, 8, 8


5. Pull Ups

BW x 5,5,5,5,7,3,5,5,5,5

3rd April 2013: Avoiding the Shitstorm in California TST Hong Kong

Woke up at 4:45am this morning to train @ 6am in California TST - so I wouldn't have to deal with the personal trainers there lol.

EVERYTHING felt like shit- 315lbs was my 1RM squat (Previous 6RM 2 weeks ago). 410lbs was my 1RM deadlift (WITH STRAPS) after having done 405lbs x 6 last week.

1. BTN Press

Worked up to 100lbs x 1

2. Squat

Worked up to 315lbs x 1

3. Deadlift

Worked up to 410lbs x 1

4. Reverse Grip Bench Press

Worked up to 155lbs x 6

5. Pull Ups

3 x 5 sets

6. Preacher Curls

2 x 12, 8 with a light weight