Mar. 30 - Tuesday

KB Juggling @ 24kg

Snatch @ 32kg, single arm switch
- 4 minutes @ 15 rpm

Squat
5 x 135#
5 x 225
5 x 265
5 x 305
6 x 345

Dynamic Deadlift
- 315# + #1 bands
- 8 sets of 2 on the 1:30

Front Squat w/ chains
8 x 135# + 1 pair
8 x 135# + 2 pair
8 x 135# + 3 pair
8 x 135# + 4 pair

Seated Calf Raise
8 x 125#
8 x 160
8 x 160

KB Snatch @ 24kg, single arm switch
- 6 minutes @ 15 rpm

Mar. 28 - Sunday

KB Juggling @ 24kg

2-arm LC @ 32kg
- 3 minutes @ 6 rpm

Standing Press
5 x 40 kg
5 x 50
5 x 59
5 x 68
4 x 77

Bent Over Row
5 x 135 #
5 x 165
5 x 185
5 x 215
12 x 240

Barbell Farmers Walks - 25ft.
135#
225#
275# - 15ft.
315# - failed

Cheated Upright Row - a little swing but not a full explosive high pull
8 x 40 kg
8 x 60
8 x 65
8 x 70

1-arm KB Press
8 x 24 kg
8 x 32
8 x 40
7 x 44

2-arm LC @ 24kg
- 5 minutes @ 8 rpm

Formulator
- 3 x 10 @ 25# wrist flexion
- 3 x 10 @ 10# wrist extension

Ab Wheel
- 3 x 10

Mar. 25 - Thursday

KB Juggling @ 24kg

2-arm Jerk @ 32kg
- 3 minutes @ 8 rpm

Dynamic Safety bar Squat @ 225# + #4 band
- 8 sets of 2 on the minute - 14" box

Deadlift
5 x 225#
5 x 315
5 x 380
5 x 440
5 x 500

2-arm Jerk @ 24kg
- 5 minutes @ 8 rpm

Mar. 24 - Tuesday

KB Juggling at 24kg

2-arm Clean @ 32kg
- 3 minutes @ 10 rpm

Dips
5 x 24kg
5 x 32kg
5 x 44kg
5 x 50kg
4 x 57kg

Pullups
5 x 8kg
5 x 12kg
5 x 18kg
5 x 22kg
4 x 24kg

DB Incline Press @ #2 incline
- 4 x 8 @ 80#
DB Row - Fat Gripz
- 4 x 8 @ 80#

Break for clients - 1 hour

Shrugs
8 x 135#
8 x 225
8 x 315
8 x 405
8 x 455

Break for clients - 45 minutes

2-arm Clean @ 24kg
- 5 minutes @ 10 rpm

I am finally back at it. Spent sometime after the Arnold muddling around. Now it's time to get back to being strong. 5/3/1 template again, which kettlebell sport to begin and finish each day. I will train every other day for the most part. Instead of bench press I will perform dips, hence todays workout. Thursday will be Deadlift.

Mar. 18 - Thursday

Squat
- 5 x 5 @ 315 #

Mar. 15 - Monday

Clean+Jerk / Hang Clean+Jerk
2 x 50 kg
2 x 60
2 x 70
2 x 80
2 x 90
2 x 100 x 3 sets

Dips
5 x 32 kg
5 x 40
4 x 48kg x 3 sets

Pullup
5 x bodyweight
5 x 12 kg
5 x 16
5 x 20kg x 2 sets

2" DB Clean + Jerk (r/l)
3 x 100#
2 x 120# x 4 sets

Mar. 13 - Saturday

2-arm LC @ 32kg
- 3 minutes @ 6 rpm

2-arm LC @ 24kg
- 3 minutes @ 6 rpm

Deadlift - conventional/double overhand on all sets and reps
5 x 135 #
5 x 225
5 x 315
5 x 405
5 x 455
5 x 495
5 x 495

Front Squat
8 x 60 kg
8 x 80
8 x 100
8 x 110

Seated Calf Raise
- 3 x 15 @ 80#

IronBoots Leg Curls
- 2 x 8 (r/l) @ 20#

I am finding that my CNS is still drained from the Arnold and quick/explosive lifts are difficult both physically and mentally. I think you will see me train medium to high reps with moderate weights and fewer explosive lifts over the next week or 2.

Mar. 11 - Thursday

Snatch/Hang Snatch
3 x 30kg
3 x 40kg
2 x 50
2 x 55
2 x 60 x 3 sets

30 minute break for a client.

Double Clean + Jerk @ 32kg
- 10 sets of 4 on the minute

Rack Hold @ 32kg - 5 minutes

Bent Over Row
8 x 50 kg
8 x 70
8 x 90
8 x 110kg x 4 sets

Dips
8 x bodyweight
8 x 24 kg
8 x 32
8 x 40kg x 4 sets

Mar. 9 - Tuesday

1-arm LC @ 24kg, switch every minute
- 20 minutes @ 12 rpm

Just needed to break a sweat and do something. The emotional high of this weekend has still got me drained. Also, catching up on emails and everything else is crazy.

Mar. 2 - Tuesday

Squat
5 x 135 #
5 x 225
5 x 275
5 x 315
5 x 365