Training in the Wolf's Lair

[JPC]

8/22/08 DE Lower Body

Deadlift, 292.5(65%) x 4/4/4/4/4
Overhead Squat, 87.5(65%) x 4/4/4/4/4

5 rounds in 8:23(19 seconds off) of:
10 x Back Extension
10 x Burpee
10 x Roman Chair Situp

Neck work

8/23/08 ME Upper Body

Bench Press, 261.25(95%) x 1/1/1/1/1
Bent Row, 252.5(95%) x 1/1/1/1/1

5 rounds in 8:24(31 seconds off) of:
65's x 10 Dumbell Bench Press
130 x 10 Seated Cable Row
45 x 10 Standing Barbell Twist

Rotator, Grip work

 

[JPC]

8/26/08 ME Lower Body
worked up to 1RM's

Front Squat, 150x5, 175x4, 205x3, 235x2, 265x1, 280x1, 295x0, 290x1*
Power Clean, 105x5, 130x4, 150x3, 170x2, 190x1, 205x0,1 fuck it!

This was a bad day. Didn't hit my projected max on front squat, and the 290 was only a 4lbs PR and it was a rough lift. The cleans felt so shitty, I missed the 95% weight, came back and made a very ugly lift, knew I could not do 212.5 today. Since I managed two singles with 210 last time I'll call that my max. Skipped the metcon.

8/27/08 DE Upper Body

Overhead Press, 133.75(80%) x 3/3/3/3/3
Chinup, 236.25(80%) x 3/3/3/3/3

5 rounds in 7:28(31 seconds off) of:
40's x 10 Dumbell OHP
130 x 10 Lat Pulldown
45 x 10 Side Bend w/barbell behind neck

Rotator, Grip work

 

[JPC]

8/29/08 DE Lower Body

Deadlift, 360(80%) x 3/3/3/3/3
Overhead Squat, 107.5(80%) x 3/3/3/3/3

5 rounds in 8:04(19 seconds off) of:
10 Back Extensions
10 Burpees
10 Roman Chair Situps

Neck work

8/31/08 ME Upper Body
worked up to 1RM's

Bench Press, 140x5, 165x4, 195x3, 220x2, 247.5x1, 261.25x1, 275x1*, 277.5x0
Bent Row, 135x5, 160x4, 185x3, 210x2, 238.75x1, 251.25x1, 265x0, 260x1*, 262.5x1*

...had company coming over this afternoon so I chose to lift in the a.m. which I'm not used to and I didn't feel 100%. The 277.5 almost went up, and would have on a good day. 265 on the row was not even close, but the 260 was easy so I went up and got 262.5 barely.

 

[JPC]

9/3/08 DE Lower Body
Back quats and power snatch move back in.

Back Squat, 193.75(50%) x 5/5/5/5/5
Power Snatch, 68.75(50%) x 5/5/5/5/5

5 rounds in 12:43 of:
10 each leg, Split Jump
25's x 10 Two Dumbell Swing
10 Ab Wheel Rollouts from knees

Neck work

9/5/08 ME Upper Body

Overhead Press, 151.25(90%) x 2/2/2/2/2
Chinup, 265(90%) x 2/2/2/2/2

September Conditioning Challenge: Total weight clean and press in 4 minutes.
135lbs x 21 reps =2835lbs

 

[JPC]

9/9/08 ME Lower Body

Deadlift, 405(90%) x 2/2/2/2/2
Overhead Squat, 121.25(90%) x 2/2/2/2/2

same day, DE Upper Body

Dip, assisted to approximate 50% x 5/5/5/5/5
High Pull, 101.25 x 5/5/5/5/5

metcon, 50 burpees w/pushup in 5:17
grip work

 

[JPC]

9/12/08 DE Lower Body

Back Squat, 252.5(65%) x 4/4/4/4/4
Power Snatch, 88.75(65%) x 4/4/4/4/4

Neck Work

9/14/08 ME Upper Body

Overhead Press, 158.75(95%) x 1/1/1/1/1
Chinup, 280(95%) x 1/1/1/1/1

Power Clean and Push Press in 4 minutes: 100lbs x 33=3300

 

[JPC]

9/21/08

So it's been 9 days since I trained last. Had some long rough days at work. I missed the 95% workout for deadlift and overhead squat. Today I thought, fuck it. I'm going for the 1RMs anyway.

Deadlift, 135x5, 225x3, 315x1, 365x1, 405x1, 450x1* got it! 10lbs PR
Overhead Squat, 45x5, 65x3, 85x1, 105x1, 125x1, 135x1*, 145x1*, 150x1* 20lbs PR ...I felt like I could do more. It seems I finally have the shoulder flexibility and balance to do this right. Still plenty of reserve leg strength.

 

[JPC]

9/24/08

Today I went for 1RM's on the overhead press and chinup.

Overhead Press, 85x5, 100x3, 115x1, 135x1, 155x1, 167.5x1* 2.5lbs PR
Chinup, jump x5, bw x3, 235x1, 265x1, 295x1* 8.75lbs PR

just to clarify, the chinups are total weight. I actually load up the chin/dip belt and step on a bathroom scale to check the total weight.

I think I'm going to go on a cutting cycle next. By bodyfat is probably 18% or more. I'll be cleaning up and reducing my food intake, doing a lot of conditioning, bodyweight and kettlebell stuff, maybe some sandbag work(I need to make one) while just maintaining strength on the major barbell lifts. If I can get down to 180 or so, then I'll focus on a high volume muscle building cycle, get back up to 200, then do a Pavel type high frequency, low volume routine to get the most neurally out of the new muscle. I think I've stagnated so much in the past because I try to do too much at once.