Friday 22nd FEB 2013

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AM

Back squat
5@ 195kg
5 @ 197kg
3 @ 207kg
3@ 210kg

Strict Press
5 @ 93
5@93kg
3@ 97kg
3@97kg


PM

Bench
5@145kg
5@145kg
3@160kg
3@160kg

Weighted pull ups
5@25kg
5@25kg
3@30kg
3@30kg

Thursday 21st FEB 2013

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AM

3 rounds for time
10 KB snatch each arm (32kg))
20 hand release push ups
20 cal airdyne
5 over box jumps @ 24"
- 7min 40

PM

Stone session
warmed up with a few reps all the way to 147kg

then for time

2 reps of each stone @ 1.45
time 2min 30

Wednesday 20th Feb 2013

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AM

Push press

5@ 101kg (got 4 reps failed half way on the 5th
5@ 101kg same as above.

3@ 106kg (got 2 clean and couldn't lock out the 3rd)
3@ 106 as above but got a better lock out. Good rep

Bench press

5@140kg (spot on last rep)
5@ 140kg (spot on last 2 reps)
3@ 147kf (only got one by myself, spot on two)
3@ 147kg as above but maybe even more of a spot.

PM

Deadlift

Tuesday 19th Feb 2013

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AM

PROWLER efforts 12 by 100m efforts @60kg

Terrible session, intervals between 40sec and 1min for most however 2 blow outs @1min 40 and 1min 18

Rest started as 2-3mins and ended up at 6-7mins and heart rate in the 170's


PM

FARMERS CARRY tech

20m course with turns and Holds up to 112kg a hand. Did an extra one @ 142kg per hand.

Monday 18th Feb 2013

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AM

After a chat with Miles about me not pushing hard enough in the squat and me just sticking to %'s I decided to lift my game.

Back squat 2 sets of 5 + 2 sets of 3

5 @ 190kg
5@ 194.6kg
3@ 204.6kg
3@ 206.9kg

PM

Strict press

5@ 91kg
5@ 94kg
5@ 94kg
3@ 97kg
3@ 97kg

Bent row
5 by max reps @ 50kg DB

Friday 15th Feb 2013

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AM

Back squat 4 sets of 5 @176kg

Strict press 4 sets of 5 @ 88kg

PM

bench 4 sets of 5 @ 132kg

Pull ups 4 sets of @ 25kg

Thursday 14th Feb 2013

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AM

90m zercher
300 row
60m zercher
400 row
30m zercher
* zercher @180kg

PM

3 sets of 5 stone @123kg over 1.7m
Then
1 set max 90sec 8 reps

Wednesday 13th 2013

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AM

Deadlift 4 sets of 5 @80% 240kg

Push Press 4 sets of 5 @80% 98kg

PM

Bench press 4 sets of 5 @80% 132kg

Weighted Chins 4 sets of 5 @ 25kg

Tuesday 12th FEB 2013

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AM

10 by 100m prowler sprint with 3mins rest
first 4 @ 80kg next 6 @ 60kg
buckled over, felt like spewing, terrible


PM

tire flip technique practise

Monday 11th FEB 2013

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AM

Back squat 4 sets of 5 @ 80% (176kg)
tonnage 3520

Good mornings 5 sets of 5 @ 60kg


PM

strict press 4 sets of 5 @ 80% (88kg)
tonnage 1760

single arm rows 4 sets of 12 each arm @ 50kg

Saturday 9th Feb 2013

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PM

100 cal airdyne
15 burpee box jumps 24"
Time-

Friday 8th Feb 2013

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AM

A)back squat
4 by 5 @80% 176kg
Tonnage 3520kg

B) strict press
4 by 5 @80% 88kg
Tonnage 1760kg

PM

A) bench press
4 by 5@80% 132kg
Tonnage 2640kg

B) strict pull ups
4 by 5 @+25kg

Thursday 7th FEB 2013

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Felt terrible from the start of today. Headache, lethargic, maybe deadlift hangover??

AM
3 sets with 7min break of

90sec intervals
30sec max airdyne
30sec viper press @ 60kg
30sec double unders

Doubles were hard. Jess went unbroken. I struggled.

PM
10, 8, 6, 4, 2
Viper press @ 70kg
prowler @ 80kg for 25m
time was 7.25

pretty hard. went unbroken. done and looking forward to sleep

Wednesday 6th FEB 2013

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Strength day

AM

Deadlift 3 sets of 7 @ 75% (225kg)
deadlift tonnage = 4725kg

Push press with small log 3 sets of 7 @ 75% (90kg)
Push press tonnage = 1890kg

PM
Lifted at Cougars with Miles

Bench press 3 by 7 @ 755 (123.5kg)
bench tonnage = 2593kg

Pull ups 3 by 7 @ 20kg

Tuesday 5th FEB 2013

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Events day that went shit to start with but improved in the evening.

AM
Farmers
50m @ 90kg a hand 29sec
50m @ 100kg a hand 28sec
50m @ 110kg a hand about 5 fucken minutes. Just could nt grip the things. dropped 1000 times t least. was not heavy just could not lift

PM
Log working intervals
worked up to a 1rm log press with FAT log
114.6kg
then 2 sets of max reps in 90sec @ 90% = 103kg
first set 4 reps
second set 5 reps
rested 5min between

Monday 4th Feb 2013

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A) back squat
3 sets @75% for 7 reps (162kg)
Squat tonnage = 3402kg

B) strict press
3 sets @ 75% for 7 reps (78kg)
press tonnage = 1638

Friday 1st Feb 2013

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AM

A) log clean
7 sets of 3@107

B) 7 sets 2min rest
3 broad jump distance
40m prowler @80kg

PM
10min AMRAP
5 log shoulder to over head @90kg
7 ball slams
9push ups