Saturday, Dec. 16, 2023
Meet Day–Illinois Christmas Regional at The Gym
Squat 480-523-556
Bench 286-303 (missed)-303
Deadlift 501-529-556
Total 1,416.5
Tuesday, Dec. 12, 2023
Squats 5×360, 3×410, 2×455, 2x1x480
Monday, Dec. 11, 2023
Bench 5×215, 3×240, 3×270, 2x1x285
Pullups 4×1
Friday, Dec. 8, 2023
Deadlifts 5×360, 3×410, 4×455, 2x1x480
Tuesday, Dec. 5, 2023
Press 5×140, 3×155, 7×175, 2x1x185
EMOM 14:00
Even: Lat Pull 90#
Odd: 10 DB Bench 20-25-30-35-40-45-50
Monday, Dec. 4, 2023
Squats 5×315, 5×360, 7×410
AMRAP 20:00
Even: 15 KB Swings
Odd: 8 Burpees
Friday, Dec. 1, 2023
Bench 5×185, 5×215, 10×240, 10×185
DB Press Max Reps 1:00 36x20s
Strict Pullups 4×1, 1×2
Thursday, Nov. 30, 2023
Deadlifts 5×360, 5×410, 6×460
Monday, Nov. 13, 2023
Squats 3×335, 3×385, 5×430, 1×480, 1×500
8:00 AMRAP 3+53
48 Jump rope
8 Pullups (monster band)
15 situps
4 Min. Rest
8:00 AMRAP 3x+50
48 Jump rope
6 pullups
10 situps
Sunday, Nov. 5, 2023
Triangle of Death 9 Cals
1:00 Row
1:00 Ski
1:00 Bike
1:00 Rest
10 Rounds
Saturday, Nov. 4, 2023
Bench 3×200, 3×230, 10×255, 3x1x285
AMRAP in 8 minutes
1-2-3-4 Spiderpigs
1-2-4-6-8 Hanging Knee raises
Rest 5 minus
“Erase Your Reps” in reverse 7:03
Friday, Nov. 3, 2023
Deadlifts 3×325, 3×385, 8×430, 3x1x480
2 Sets:
In a 10:00 window
1500m row
AMRAP in time remaining:
5 box jumps 20”
10 KB swings 50#
15 air squats
Rest 5:00 between sets
Monday, Oct. 23, 2023
Bench 5×210, 3×240, 8×265, 2x1x280
5 Rounds: 19:12
5 burpees
5 pullups
5 burpees
20 wallballs
Rest 1/1 between rounds
Sunday, Oct. 22, 2023
Deadlifts 5×355, 3×400, 6×445, 2x1x470
Box Jump Max 1×30, 32.5, 33.5, 35
Monday, Oct. 16, 2023
Press 5×135, 3×155, 9×170, 2x1x180
3 Rounds 11:05
100m run
3 pullups
200m row
3 pullups
Tuesday, Oct. 10, 2023
Squats 5×305, 5×355, 8×400
50:00 Clock 5 rounds+2
7 min. Bike 2.05 miles
7 min. Ski 1100m
7 min row 1250m
Then AMRAP
50 foot 1 arm KB farmer walk 50# each arm
100 ft sled push
15 KB swings 50#
10 Back Extensions
Monday, Oct. 9, 2023
Snatch 5×95, 4×105, 3×115, 2×125, 1×135
“Chopped” EMOM 20:00
Even: 30 seconds max pullups w/green band 8-7-7-7-5-5-5-5-4-4=57
Odd: DB Thrusters 25# 12-12-11-8-8-9-8-8-7-7=90
Thursday, Oct, 5, 2023
Bench 5×180, 5×210, 11×240
AMRAP 15:00 3+11
20 Hanging Knee Raises
16 Burpee to Bar
12 DB Press
4 Pullups
Tuesday, Oct. 3, 2023
Deadlifts 5×305, 5×355, 10×400
Bike Sprint 20 cals
Res to 5:00
Row Sprint 20 cal
Rest to 10:00
Bike Sprint 20 cal
Rest to 15:00
Row Sprint 20 cal
Monday, Oct. 2, 2023
Press 5×115, 5×135, 10×155
3 Rounds 9:12
30 Air Squats
6 Lat Pull 240#
6 Pushups
10 Hang Cleans 95#
Monday, Sep. 25, 2023
Superset:
1. Front Squat 5×135, 4×145, 3×155, 2×165, 1×175
2. DB Bench 5x50s, 5x55s, 3x60s, 3x60x
“Potato Chips” For Time, with Rest 1/1:
OH DB Lunge 36ft R 40#
1 Spiderpig
OH DB Lunge 36ft R:
1 Spiderpig
Rest
OH DB Lunge 36ft L
1 Spiderpig
OH DB Lunge 36ft L
1 Spiderpig
Rest
Goblet DB Lunge 36ft
1 Spiderpig
Goblet DB Lunge 36ft
1 Spiderpig
Rest
Farmer DB Lunge 36ft L
1 Spiderpig
Farmer DB Lunge 36ft R
1 Spiderpig
Sunday, Sep. 24, 2023
Devil Dyno-Sore:
On Airdyne: starting at 1,000rpm, increase 1,000rpm each minute until unable to complete full minute. 7:00, 1.95 miles
Saturday, Sep. 23, 2023
Snatch 3×75, 2×95, 1×115, 3×125, 2×145, 3x1x95
Clean & Jerk bunch of singles at 95
Back Rack Barbell Stepups 18×45 (14” box)
3 Rounds
- 70#Sandbag Carry 30 sec.
- Rest 1:00
- Bike Sprint 30 sec.
- Rest 2:00
Friday, Sep. 22, 2023
Squats 3×330, 3×375, 6×425, 3x1x470
Wednesday, Sep. 19, 2023
Muscle Cleans 4×95, 4×115, 4×125, 4×135
Pause Clean + Pause Jerk + Power Clean + Push Jerk 3x1x135, 2x1x145
Pause Split Jerk 3×115, 3×135, 3×145, 3×145
20 minute AMRAP “Honey BBQ” (3 rounds +1)
- 200m run
- 12 Hanging knee raises
- 200m row
- 12 v-ups
- 12 pushups
Tuesday, Sep. 18, 2023
2 Rounds:
- 7 DB Windmills 25# each arm
- 25 Banded Curls
- 10 Single Leg Lateral DB Hop each leg
Above The Knee Muscle Snatch 6x2x95
Snatch Grip Push Press 3×95, 3×115, 3×135, 3×155, 3×155
3 Rounds:
- 15 Box Jump Overs 20”
- 10 Cal Row
- 5 Burpee Box Get Overs 30”
Lunge Position Mobility
Saturday, Sep. 16, 2023
Fall Fun Fest Bench Contest 280, 300, missed 315
Tuesday, Sep. 12, 2023
3 Rounds
- 20 alternating seated DB Press 35s
- 10 Single leg Box Jumps 12” mats
Monday, Sep. 11, 2023
Crossover Symmetry Activation
Hip Halo Activation
3x ea: No Hand Front Squat, Front Squat, Pause Front Squat, 1 + ¼ Front Squat,
Front Squat 5×95, 5×115, 3×135, 3×145
Bench 3×195, 3×225, 9×250, 3x1x280
5 Rounds:
3 Inverted Rows
3 Dips
6 DB Press 35s
12 KB Snatch 35#
Rest 1/1 between sets
2 Min. Bike
Scorpion Stretch
Downward Dog to Upward Dog transition
Sunday, Sep. 10, 2023
Deadlifts 3×330, 3×375, 7×425, 3x1x470
“Triangle of Death” 10 rounds, 8 cal per movement
1:00 ski
1:00 bike
1:00 row
1:00 rest
Friday, Sep. 8, 2023
Crossover Symmetry Activation
Hip Halo Activation
3 Rounds:
10 Shrug Cleans 95#
10 Pushups
10 Step Downs each leg
Military Press 3×125, 3×145, 9×160, 3x1x180
Mobility: Couch Stretch, Pigeon, Quad smash, glute smash w/lax
Thursday, Sep. 7, 2023
“Pig Chipper” 12:45
5 Sandbag cleans 100#
10 Inverted Rows
20 Hanging Knee Raises
40 Wallballs 14#
20 Hanging Knee Raises
10 Inverted Rows
10 Sandbag Cleans 100#
10 Inverted Rows
20 Hanging Knee Raises
32 Wallballs 14#
“Parallel Bar Pull”
8 Rounds
:10 Dip Hold
30 Jump Rope
25ft Hand Over Hand Sled Pull 90# on rubber floor
Wednesday, Sep. 6, 2023
Squats 5×395, 3×390, 4×435, 2x1x460
Paloff Press w/ Mini bands
Tuesday, Sep. 5, 2023
Bike 1:00 max cal 28
“Tron” 1:00 Bike Cals/1 Min. Rest 18-15-12-9-6-3
Monday, Sep. 4, 2023
Bench 5×205, 3×235, 7×260, 2x1x275
Helen Mod, 3 RFT, 10:48
- .60 mile bike
- 12 lat pull 210#
- 21 KB swings 50#
Ring Rows 8x 30-degrees
Thursday, Aug. 31, 2023
Deadlifts 5×345, 3×390, 5×435, 2x1x460
4 Rounds: 8:08
- 9 lat pull 210#
- 20 Air Squats
- 50 jump rope
- Rest 1:00
Tuesday, Aug. 29, 2023
Military Press 5×130, 3×130, 7×165, 2x1x175
DB Rows 10×50, 10×55, 2x10x60
Lat Pull 3x12x110
Incline DB Press 5x10x50s
Banded Face Puls (light) 2×15
Sunday, Aug. 27, 2023
Snatch 1×95, 1×115, 1×135, 2x1x155
Squat 5×300, 5×345, 8×390
Farmer Walks 50 ft sprint last set 350# total
Air squats 50
Situps 30
Ski Erg reverse tabata (10/20) 4x
Friday, Aug. 25, 2023
Airdyne Sprints 10 sec./20 sec. Rest 5x
KB Swings 25×35
Thursday, Aug. 24, 2023
Bench 5×180, 5×205, 13×235
DB Rows 10×45, 10×50, 10×55, 10×60
Lat Pull 12×90, 11×110, 12×110
Incline DB Bench 10x45s, 3x10x50s
Face Pulls (light) 12, 15, 15
Active bar hang :45
Wednesday, Aug. 23, 2023
1,500m 6:36, 59 cal
Tuesday, Aug. 22, 2023
Cleans 3×75, 2×95, 1×115, 1×135, 1×155, 1×175
Deadlifts 5×300, 5×345, 9×390
Romanian Deadlifts 10×135, 2x10x155
Bulgarian Split Squats 12, 12
Single Leg Glute Bridges 6, 6
Active Bar Hang :21
Dip support hold :30
Monday, Aug. 21, 2023
Air Squats 30
Airdyne 2.0 miles, 7:14, 63 cal
Sunday, Aug. 20, 2023
Husafell 50 ft sprints 130, 155, 165, 175, 200
For time:
- 50m Sled drag 180#
- 50m KB farmer carry R 70#
- 50 Sled drag 180#
- 50m KB farmer carry L 70#
Rower 1,000m 4:21
Saturday, Aug. 19, 2023
Press 5×115, 5×135, 10×150
Pullups 1, 2, 1
DB Rows 10×40, 10×45, 10×50, 10×55
Lat Pull 12×210, 12×220, 12×230
Incline DB Press 10x40s, 10x45s, 10x45s, 10x45s
Face Pulls (mini) 3×12
Plank 1:00
Jog .25, 2:15
KB Swings 20×50
Thursday, Aug. 17, 2023
Squats 3×320, 3×370, 6×415, 3x1x460
Deadlifts 3x10x225
Situps 20
Jog .25, 2:52
Monday, Aug. 14, 2023
Situps 15
Airdyne 18:00, 4.93 miles, 169 cal
KB Swings 15×35
Posterior 4
Sunday, Aug. 13, 2023
Bench 3×195, 3×220, 9×250, 3x1x275
Neutral Grip Pullups 7×1
Dips 2×2, 1×9
Seated Rows 12×120, 12×170, 12×190
DB Curls 10x20s, 10x25s, 8x30s
Jog .25 miles, 3:04
Wednesday, Aug. 9, 2023
Military Press 12×45
Airdyne 13:00, 3.54 miles, 110 cal
Treadmill .20 miles, 1:54, 6.5 mph
Active Bar Hang 30 seconds
Tuesday, Aug. 8, 2023
Box Jumps 5×30”
Deadlifts 3×320, 3×370, 6×420, 3x1x460
Front Squats 3x8x125
Ab Wheel 3×6
DB Bulgarian Split Squats 3x8x20s
Sunday, Aug. 6, 2023
Military Press 3×125, 3×140, 7×160, 3x1x175
Feet Elevated Inverted Rows 3xMatching Reps
Pushups 2×10, 24xMax
ISO-hold YWTI 3×15 sec. Each
DB Curls 21s 2×21 (Zottman-Palms Up-Hammer)
Friday, Aug. 4, 2023
“Triangle of Death”
10 Rounds
- 7 cal ski in 1 minute
- 7 cal bike in 1 minute
- 7 cal row in 1 minute
- Rest 1 min.
Friday, July 28, 2023
Viper log press 1RM 185
Squats 5×185, 5×225, 2×275
Death By KB swing+situp 11 rounds
Thursday, July 27, 2023
Bench 5×110, 5×135, 5×160
Pullups 3×1
One-Arm DB Gorilla Rows 3×10 10×45, 10×50, 10×55,
DB Press 13x35s, 2x13x40s
Incline 1.5-rep DB Curls 2x9x20s
Wednesday, July 26, 2023
Airdyne 16:00, 4.5 miles, 136 cal
Tuesday, July 25, 2023
Lateral Hurdle Hops 20x
Deadlifts 5×180, 5×225, 5×270
Safety Bar Squats 12×160, 2x12x170
KB Suitcase Carry 50 ft each hand 70#
Planks 3×30 sec.
Monday, July 24, 2023
Airdyne 15:00, 4.05 miles, 123 cal
Lax Ball Smash Feet
Sunday, July 23, 2023
Superset:
- Military Press 5×70, 5×80, 5×100
- Inverted Pullups 3×5
Chest Supported ISO Alternating DB Rows 3x12x25s
Seesaw Pushups 3×10 (last set to failure) 10, 10, 17
Incline Prone DB Y Raise 3x15x15s
DB Smash Spider Curls 10x15s, 10x20s, 10x25s
Saturday, July 22, 2022
3 Rounds:
In 3 minutes
- 12 Pullups 120#
- DB Bench 50s
- Airdyne remainder of time
Rest 2:00 between rounds
Total Airdyne Distance: 1.65 miles
Thursday, July 20, 2023
Banded Good Mornings 10xLight, 10xReg, 10xReg+Light, 10×2 Regs
Banded Single Leg Extensions 10xlight, 2x15xLight
Lying Banded Leg Curls 3x15xLight
Banded Leg Abductions 3x10xMini
Banded Leg Adductions 3x10xMini
Tuesday, July 18, 2023
Bench 5×205, 3×230, 6×255, 3x1x270
Lat Pull 15×190, 12×210, 10×210
Seated DB Press 12x25s, 12x30s, 12x35s
Band Bull Aparts (Mini) 50x
MGB Curls (narrow grip) 12×43, 10×48, 8×48
Friday, July 14, 2023
Sandbag Shuttle 25’ carry, sprint to next bag
3 rounds: 100#, 135#, 150#
“Triangle of Death” 10 rounds each
7 cal row/7 cal bike/7 cal ski/Rest 1:00
(Skipped round 7, did not complete 7 cal on ski last three rounds)
Thursday, July 13, 2023
Military Press 5×130, 3×145, 6×160, 3x1x170
Bench 5x10x45%
Bench Pull 5RM
Calorie Deficit: 145. Steps: 8,889
Wednesday, July 12, 2023
Torque Tank 10x, Every 85 seconds, Resistance=1.
Calorie Deficit: 530. Steps: 8,777
Tuesday, July 11, 2023
Jump rope 1:20
Standing Long Jump 5x. Best: 6’5”.
Squats 5×295, 5×340, 6×385
Good Mornings 12×95, 12×105, 12×115
Banded Leg Curls 3x12xmini
Hanging Knee Raises 3×12
Calorie Deficit: -977. Steps: 7,660
Monday, July 10, 2023
Airdyne 16:00, 3.88 miles, 117 cal
Calorie deficit: -11. Steps: 11,250
Sunday, July 9, 2023
Med Ball Throws 5×30
Ball Slams 5×55
Bench 5×175, 5×205, 11×230
Chinups 6×1
Lat Pull 15×200
Handstand Holds 3×30 sec.
Chest Supported Rows12x35, 2x12x40s
Cuban Press 10x15s, 8x15s, 8x10s
Cable Curls w/rope 3x12x50
Calorie Deficit: -610. Steps: 12,053.
Saturday, July 8, 2023
1 Mile Run 16:54, 69 cal
Friday, July 7, 2023
Yoke carry 50+50, 160, 260, 350, 400
“Punisher”
5 rounds
In 2 minutes:
200m run
15 lat pull 15×190
Devil press 35s 0-1-2-1-0
Rest 2:00 between rounds
Thursday, July 6, 2023
Deadlifts 5×295, 5×340, 8×385
Glute-Ham Raises 7, 7, 6
Kroc Rows 2x10x60, 1x10x90
Step Downs 10, 10, 10
Situps 20, 18, 16
Wednesday, July 5, 2023
Jump Rope 1:14
Tank Sprints 10x, Every 90 Sec., Resistance=1
TRS: Adductor Smash and roll
Tuesday, July 4, 2023
Jump Rope 1:12
DeFranco Agile 8
Military Press 5×110, 5×130, 8×145
Lat Pull 3x8x130
Incline DB Press 8x45s, 8x50s, 15x55s
DB Rows 8×40, 8×45, 10×50
Seated Snatch 3x8x20s
Monday, July 3, 2023
Jump Rope 1:10
TRS: Lax Ball Smash Glutes
Airdyne 15:00, 3.74 miles, 133 cal
Sunday, July 2, 2023
Jump Rope 1:08
Squats 3×315, 3×360, 4×405 (tweaked back, skipped heavy singles)
Glute Ham Raises 3×5
Planks 3×30 sec.
Step Ups 3×8 14” box, bodyweight
Saturday, July 1, 2023
Bench 3×190, 3×215, 6×245, 3x1x270
Neutral Pullups 6×1
Dips 4, 2
Lat Pulls 3x8x140
Rear Raises 3x8x15s
EZ Bar Curls 3x8x70
Wednesday, June 28, 2023
Tank Sprints 8x, Res=1, Every 90 seconds.
Tuesday, June 27, 2023
Jump Rope 64 sec.
T-Spine Mob w/lacrosse ball
Box Jumps 30” 3x
Deadlifts 3×315, 3×360, 5×405, 3x1x455
Front Squats 3x8x115
Ab Wheel 3×5
Bulgarian Split Squats 3×8
Monday, June 26, 2023
Jump Rope 62 sec.
Airdyne 14:00, 3.78 miles, 105 cal
Couch Stretch 3:00 each side
TRS: Peanut full spine, lax ball low back/glutes.
Sunday, June 25, 2023
Jump Rope 60 seconds
TRS: Shoulder Spinup
Military Press 3×120, 3×135, 6×155, 3x1x170
Neutral Grip Pull-ups 1, 1
Neutral Grip Lat Pull 3×190
DB Bench 2x8x60s, 8x65s
BB Rows 3x8x155
Face Pulls 12×100, 2x12x120
DB Curls 8x20s, 8x25s, 8x30s
TRS: Churchill: Foam roll feet, shins, lats, abs.
“Continuous effort–not strength or intelligence–is the key to unlocking our potential.” Winston Churchill.
Sunday, June 25, 2023
With the strongman competition in the rearview mirror and the focus of my upcoming training switching focus, I decided it was a decent time to split the log off, as the last one was getting to load a little slow anyway.
The current plan is to find a powerlifting meet this winter, so we will be going to some 5/3/1 training three times a week, with a strongman/metcon day mixed in. I also plan on doing three day of cardio, rotating between airdyne, tank sprints and some distance work on the track. I got some troubling bloodwork a while back and need to address that. I also signed up for a membership with The Ready State this week too. Time to become a supple leopard.
See the Torque Tank below:
I Am Weez 