Sept. 30 - Thursday

Dynamic WU
Jump Rope - 2 minutes

Power Clean
5 x 60kg
5 x 80kg
3 x 5 @ 100kg

Front Squat
5 x 60kg
5 x 80kg
5 x 5 @ 110kg

15 minutes EDT
Lunge (r/l) @ 40kg
- 9 sets of 5 reps
SS Good Morning @ 160kg
- 8 sets of 5 reps

Seated Calf Raise
12 x 70#
10 x 115#
3 x 8 @ 140#

1-arm Swing @ 24kg
- 3 x 15/15 - hardstyle
- 1 x 30/30 - GS

Sept. 28 - Tuesday

10:30am

KB swings, cleans, snatches, jerks to warm-up

1 Clean + 4 Push Jerk and 4 Behind-Neck Push Jerks
- 40kg, 50kg, 70kg, 80kg

1 Clean + 4 Push Jerks
- 90kg, 100kg

1-arm DB Clean + Jerk - 2.5" handle
- 70# x 5
- 100# x 2
- 120# x 1

Standing Press
- 3 x 5 @ 60kg
- 3 x 5 @ 40kg - dropped weight due to pain in left shoulder

Bent Over Row
- 5 x 5 @ 120kg

RT Handle
10 x 135#
5 x 5 @ 180#

Grippers
#1 - 5 sets of 10

6pm

15 Minutes EDT
1-arm DB Press @ 55#
- 8 sets of 5 (r/l)
1-arm KB Row @ 32kg
- 8 sets of 5 (r/l)

10 Minutes EDT
Skull Crushers/Close Grip Bench @ 75#
- 7 sets of 5
Axle Curls @ 83#
- 7 sets of 5

Sept. 24 - Friday

Dynamic WU

Log Clean + Jerk from hang position
5 x 110#
5 x 143
5 x 160
5 x 182
5 x 182

Ring Muscle-Up
5 singles

Dips
8 x bw
5 x 24kg
5 x 32kg
5 x 5 @ 40kg

Rope Climb - 20ft from seated position x 1

Pullup
5 x 5 @ bw

Bench Press
10 x 135#
10 x 185 - 3 sets

This is the first time since 2000 that I have benched and my shoulders don't hurt. I am finally starting to figure this lift out so I don't hurt myself.

Upright Row
10 x 20kg
3 x 10 @ 30kg

Sept. 22 - Wednesday

11am

Agility Ladder WU

Front Squat
5 x 60kg
5 x 80kg
5 x 5 @ 100kg

Leverage Squat
10 x 200# + #4 bands
10 x 290 + #4 bands
2 x 10 @ 380# + #4 bands

Yoke Walk
- 307# for 1/4 mile - 5 put downs - not sure on time ~8-12 minutes

3:30pm

Safety Squat Good Morning
10 x 70, 120#
3 x 10 @ 160#

Ab Wheel
4 x 10

Sept. 20 - Monday

Jump Rope - 3 minutes

OH Press
5 x 95#
5 x 135
3 x 5 @ 165#
2 x 5 @ 155#

165# was too heavy and they were starting to become push presses, so I dropped down to keep them strict.

Bent Over Row
5 x 185#
5 x 225
5 x 5 @ 255#

2.5" DB 1-arm Clean + Jerk
5 x 70#
1 x 120# - finding a good jerk position was challenging
5 x 100#
3 x 110#

Seated DB Press
3 x 10 @ 40#

DB Row
3 x 10 @ 120#

Lat. Raise
3 x 10 @ 15#

Double KB Clean + Jerk @ 24kg
- 10 sets of 5 on the minute
- this was easy

My strict pressing sucks. Jerks feel good but do nothing for shoulder strength in the bottom pressing motion. I will work on this and keep my jerk ability.

Sept. 18 - Saturday

Chopped wood to warm-up

Axle DL
3" axle
5 x 135#
5 x 225
1 x 275

2" axle - stop and go each rep
5 x 5 @ 125kg

The wood chopping fried my hands for the DLs. I need to do more of that.

Lunge (r/l)
3 x 10 @ 40kg

Shrugs - wraps
3 x 10 @ 405#

300# tire flip
- 1/4 mile - 23 minutes

Weights will increase again on Monday

Sept. 16 - Thursday

Dynamic WU
Jump Rope - 2 minutes

Dips
8 x bw
5 x 5 @ 20kg

Ring Pullups
5 x 5 @ bw

DB Incline Bench - incline @ 30 degrees
10 x 50#
3 x 10 @ 60#

Ring Row
3 x 10

Hammer Curls
3 x 10 @ 25#

Skull Crusher/Close Grip combo
3 x 10 @ 65#

So far the more bodybuilding movements I complete the better my shoulder is feeling. I will be geting back into GS lifting next week, but the isolation movements will be included at the end of my workouts at least once a week.

Sept. 14 - Tuesday

Dynamic WU

Front Squat
5 x 50kg
5 x 5 @ 70kg

Exercise Ball Leg Curls
- 3 x 15

Seated Calf Raise
- 3 x 15 @ 90#

Sept. 12. - Sunday

This is a recovery week from the heavy lifting. You will also see me performing more bodybuilding movements. I have been experiencing some injuries to areas of my body and I feel some bodybuilding movements can help to rehab and strengthen these now weak areas.

Standing Press
5 x 95#
5 x 115
- 5 x 5 @ 135#

Bent Over Row
5 x 135#
5 x 185
- 5 x 5 @ 225#

Leverage Press
10 x 100#
- 3 x 10 @ 100# + #3 bands

Fat Gripz DB Row
10 x 60#
10 x 80
10 x 90
10 x 100#

Lateral Raise
4 x 10 @ 15#

Preacher Curl
3 x 10 @ 75#

Rope Pushdowns
3 x 10 @ 90#

Farmers Walk
107# per hand - 1/4 mile - 4 drops

Hanging Knee Raise
3 x 10

Sept. 8 - Wednesday

Dynamic Warm-up

Front Squat
5 x 50kg
5 x 70
5 x 90
5 x 5 @ 110kg

Leverage Squat
10 @ 90#
10 @ 90# + #4 bands
10 @ 180# + #4 bands
10 @ 270# + #4 bands
10 @ 360# + #4 bands x 3 sets

Standing Calf Raise
12 @ 135#
12 @ 135# + #4 bands
12 @ 180# + #4 bands x 2 sets

Seated Calf Raise
10 @ 115#
10 @ 170# x 2 sets

Snatch @ 24kg
- 50 / 50

Single Leg DL
- 3 x 10 (r/l) @ 24kg

Sept. 7 - Tuesday

Dynamic WU

Circuit Training
4 Rounds
300# Tire Flip x 5
Double Clean + Jerk @ 28kg x 10
Pushup x 15
Farmers Walk @ 28kg - 80 yard
300 yard jog


Later in the day

Dips
- BW - 3 sets of 8
- 24kg - 5 sets of 8
- BW - 2 sets of 8

Sept. 2 - Thursday

Dynamic WU
Arm Bar @ 20kg
Windmill @ 12kg

Trained with a couple of clients today. Hamstring felt good but I didn't push it too hard with the sprints or go too heavy on the sled. The final Yoke walk was to put the toys away and I didn't want to make more than one trip.

Prowler+90# Half-Sprints
- 6 x 35 yds.

Medley - 25 yds. each leg
- Push Prowler+230#
- Yoke Walk @ 295#
- 100# sandbag carry
- Backwards drag prowler+230#

Prowler Walk - down and back 25 yds. Weight increased each trip
- 90#, 180, 250, 300

Yoke Walk @ 305#
- 100 yds.