1 rep max squat 295
squat clean thruster 185
Got to 2 powercleans on the following wod

WOD: 20 Min AMRAP...Open Baseline

50 Wall Balls @ 20/14
50 DU
40 Box Jumps @ 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans @ 145/100
20 Jerks @ 145/100
10 Snatches @ 145/100
10 Muscle Ups

49 inch box jump

Cindy
18 rds + 2 reps

295lb Backsquat

190 lb bench recently

WOD:

50-40-30-20-10

V-Ups
DU

12 min

Then...

20 Min AMRAP of either:

"Cindy"

5 pullups
10 pushups
15 squats

17 rd's + 1

Strength: deadlift
1x5@50%, 1x3@60%, 1x2@70%, 1x1@75%, 1xamrap@80%

315 for 75%
325x5 for 80%


9 min: 3 way planks x 1 min each way

(50% on the ground.)

WOD: 5 rds. for time

9 power cleans @ 155/105
6 push jerks @ 155/105
6 front rack lunges @ 155/105

(Scaled to 115)
16 minutes

Strength: Push Press

1x5@50%, 1x3@60%, 1x2@70%, 1x1@75%, 1xAMAP@80%

115x3,115x3

Thrusters: 20 min.

3 x MEUB set of Thrusters @ 115/80 

-rest 5 minutes between sets

80x15, 95x15, 95x4

WOD: 5 rds. for time

15 KB swings @ 53/35

30 DU

9:58 RX 

Chest Flys with Bands

Complex: 15 min.

1 Snatch Deadlift
1 Snatch High Pull
1 Squat Snatch
1 Snatch Balance

(135lb)

Back Squat:
255x3, 255x2

EMOM: 14 min

1 x MU (even) (Modified into 5 3 kipping pullups and 3 ring dips)
5 x HSPU (odd) (Modified into sissy box assisted hspu)

WOD: 7 min AMRAP

-burpees

79 burpees

Kept going to 100 burpees and hit it in 9:10  Last time I did it I got 12 minutes. Shaved 3 minutes off my time. -^.^-

205 Clean and Jerk
With sore shoulders and non-oly footwear too.
I should probably try 225 next week since 205 wasn't terribly hard.

Group Class:
Snatch: 25 min.
-Establish a 1 RM

155 lbs

Strength: Back Squat

1x3@60%
1x3@70%
3x8@75%

225

225

225,225,235x4

Complex: 15 min

2 sec pause in each position...

1 high hang squat clean
1 hang squat clean
1 squat clean from mid shin (weight off ground)
1 jerk

(max was 165lbs)


WOD: 15 min amrap

5 lateral burpees over bar
10 front squats @ 95/65
15 DU

(6 rounds RX)

Bench Press 

175x1 

Group Class

a. Push Press: 5x8@65%

75,95,95,95,95

b.  Agility ladder drills x 5 min
     25' suicides x 5 min
     Turkish Get Ups x 5 min


WOD: 10 min amrap

10 wall ball @ 20/14
8 lateral hops over to 45# plates side by side
4 wall walks

3 rounds + 10 wallballs

Complex: 15 min.

2 sec pause in each position
-1 high hang squat snatch
-1 low hang squat snatch
-1 squat snatch from mid shin (weight off of ground)

(95lb max)

Back Squat: 5x8@65%...1 min rest between sets

135,185,185,185,135

3x20 box jump (tng) 24/20 rest :45 sec between sets

WOD: 7 min.

3 x push jerk @ 185/135 (135)
6 x TTB
100 meter sprint


2 rounds + 9 reps

Strength: 15 min
10 x Pullups (CTB, Butterfly)
20 x GHD Situps
ME x HSPU (Deficit)
Rest 2:00 min.

Sprints: 5 sets of
200 meter sprint
2:00 rest


WOD: Task Priority FGB
3 Rds.
20 Wallballs @ 20/14 to a 10' target Scaled to 14
20 Kettlebell Sumodeadlift highpull @ 70/53 Scaled to  53
20 Box Jumps @ 24/20
20 Barbell Shoulder to Overhead @ 95/65 Scaled to 75lbs
10 Calorie Row
:30 second rest

26 Minutes

Ham/Bi/Tri/Calf

Barbell Biceps Curl - Underhand Grip

30x20

Bicep Hammer Curl

15x15

15x20

Cable Pushdown - Overhand Grip

40x20

40x21

40x40

Cable Leg Curl

50x16

50x18

50x11

Standing Cable Biceps Curl

40x14

40x13

40x20

Barbell Biceps Curl - Preacher Underhand Grip Sitting

20x9

30x7

30x11

Barbell Deadlift - Romanian

185x7

185x10

3x12

135x16

Ham/Bi/Tri/Calf

Cable Fly

25x8

25x15

30x15

Roman Twist

25x20

20x20

15x20

12x20

Dumbbell Bench Press - Incline Overhand Grip

25x15

25x13

25x19

Barbell Squat

225x8

225x8

185x8

Dumbbell Bench Press

40x12

40x12

40x14

Ham/Bi/Tri/Calf

Dumbbell Wrist Curl

45x15

Biceps Curl Reverse

30x11

Bicep Hammer Curl

20x10

20x15

Cable Pushdown - Overhand Grip

55x14

60x20

50x20

40x20

30x20

Seated Calf Raise

135x10

135x10

90x10

45x10

Lying Triceps Extension

20x10

25x5

20x10

Standing Cable Biceps Curl

50x15

50x15

40x15

20x15

Cable Leg Curl

70x12

70x12

50x12

30x12

Barbell Biceps Curl - Underhand Grip

60x10

60x10

50x10

40x10

30x10

Barbell Deadlift - Romanian

240x8

240x8

225x8

135x8

Chest/Back/Delt

First day of Sam's Bulking routine
DB Bench 3x8
35,40,45,45
DB Row 2x8
30,45,55,60
Inline DB Bench 3x12
25,30,35,35,40
Lat Pull 2x8
70,80,90,90
Incline DB Fly 2x15
5,10,10
Lateral Raise 2x12
15,15
Rear Delt Fly 2x12
?,?
Front Raise 30lb to failure
11,12

"I can’t be a king and walk around looking like a peasant, doing things that are expected of a peasant. If I am a king, then I have to do the things that I expect a king does." - Kai Greene

Hyper Lower

8 Reps
Deadlift
135,185,185
Squat
135,145,155

10 Reps
Machine Row
50,90,105,115,120,125

20 Reps
Cable Bicep Curl
3,3x15,2

Bulk Has Begun

Goals:
Keep lean bulking until 155 or waistline is greater than 30 inches. Weighed around 144 this morning.

Hyper Upper Main

10 Reps
DB Bench Press
20,40,45,45,45
DB Overhead Press
15,20,20,25x8,20
Cable Fly
2,3,3,2.5,2.5
Dip
28.5,16.5,0,0,0Chinup (Lat Pulldown)
4,6,8,9

Heavy Lower

3 Reps

Deadlift (Touch and go)

315,335,365

Squat

225,225,225

Hyper Upper Auxillary

10 reps 4 sets
Dumbbell Lateral Raise
10,10,15,15,15x6
Rear Delt Raise
5,10,10,10,5
Standing Barbell Curl
20,40,50,50,40x6
Roman Twist
10,25,30,30,30x5
3 reps 3 sets
Cable Row
?,?,?

FAILED 3x BW Deadlift Attempt at 425x0 and 435x0

Heavy Upper

Piss poor effort due to upcoming 3x BW deadlift attempt

3 Reps
DB Bench Press
50,60,60,60
DB Overhead Press
35,40,45,50x0,45
Dip
0,0,0
Chinup
0,0,0

10 Reps
Cable Fly
3,3,3,4

I might as well go anorexic, #yolo

Oh man, Discover keeps raising my credit limit. It's so hard for me not not spend it.

I love how the BP gas station was renamed to Gas America. It would be unamerican to deface that property.

Hyper Lower

8 Reps
Deadlift
95,95,95
Squat
85,85,85

Hyper Upper Main

10 Reps
DB Bench Press
35,40,45,50,50
DB Overhead Press
20,30,30x6,25x8
Dip
14,9,0,0,0
Chinup (Lat Pulldown)
4,6,8,9
Cable Fly
3,3,3,4

Heavy Lower

3 Reps

Deadlift (Touch and go)

315,385,315

Squat

225,225,225

Hyper Upper Auxillary

4x10
Dumbbell Lateral Raise
10,15,15,15,15
Rear Delt Raise
5,10,5,10
Standing Barbell Curl
15,35,55,55,45x7,35
Roman Twist
20,25,30,30

4x5
Row Machine
6,8,9,10,11,12

Heavy Upper

3 Reps

Bench Press

135,145,155,160,165x2,165x2

Overhead Press

65,85,105,105,105

Cable Fly

3,4,5,4,4

Dip

40,50,60,65x2

Chinup

30,35,40,40

Pool party was a success yesterday, I was the fittest guy at the party.

Hyper Lower

3x8
Deadlift
135,225,225,225
Squat
135,135,135

4x10
Cable Flys
4,4,4,4

Hyper Upper Main

4x10
DB Bench Press
25,40,45,50,45
DB Overhead Press
25,30,30,25
Dip
0,0,0,0
Chinup (Lat Pulldown)
5,7,10,10,8
Cable Row
3,6,7,7,8

Woke up at 140.6 lbs. O_O

Heavy Lower

3 Reps
Deadlift
225,285,325,365,365x1
Squat
175,235,255x1,245x1,225,225

SYS 114 109 112
DIA 77 77 80
Pulse 64 63 69

Weighted 141.6lbs this morning. -^.^- 

Hyper Upper #1

10 Reps
Cable Flys
4,4,4,5
Dumbbell Lateral Raise
5,10,15,15,10
Rear Delt Raise
5,5,10,10
DB Curl
15,20,25,25x7,20x7
Roman Twist (10 touches per side)
25,25,25,25

Heavy Upper

3 Reps
Bench Press
135,145,155,160x1,145
Overhead Press
95,105,95,95
Dip
35,50,65,75,60
Chinup
25,40,50,50
Cable Row
8,11,13,14,14,14

142
11.4%
64.9%

waist: 75.5

neck:35

thigh:55

hip:92

calf:38

bicep:31

forearm:26.5

chest:89

shoulder:115

belt:79

chest:6

mid:14

ab:16

superilliac:10

thigh:7

calf:6

Hyper Lower

8 reps

Deadlift

135,235,255,275

Squat

145,155,155

Hyper Upper
10 reps
DB Bench Press
25,45,50,45,45
DB Overhead Press
20,25,30,25,25
Dip
13,11,9,7,Unassisted 10 reps, Unassisted 10 reps, Unassisted 10 reps, Unassisted 10 reps
Chinup (Lat Pulldown machine)
4,6,8,9,9
Cable Row
7,7,8,8

Heavy Lower
3 Reps
Deadlift
275,325,345,365x0,365x0
Squat
225,235,235,240

Heavy Upper

3 reps

Bench Press

95,115,135,145,155,155x1

Overhead Press

85.95,95,100

Dip

35,50,60

Lat Pulldown Chinup

9,12,14,15

Bentover Barbell Row

135,135,135

144.8 lbs 
11.6%
64.7

waist: 77

neck:35

thigh:56

hip:93

calf:37.5

bicep:31

forearm:27

chest:91

shoulder:117

belt:81

chest:2.5

mid:13.5

ab:14

superilliac:10

thigh:6

calf:5

WomboCombo

DB Bench Press 10 reps
20,35

DB Overhead PRess 10 reps
20,30,35

Dip 10 reps
0,5
Chinup 10 reps (Lat Pulldown)
5,7,8

Deadlift 8 rep
135,185,225,205x5

Squat 8 rep
135,135

Heavy Lower

Deadlift 3 reps
225,275x2,315x2

Squat 3 reps
135,185,205



Leg Curl  1 rep
120
Leg Press 1 rep
250 (all the weight)

Good Girl Leg machine: 140
Bad Girl Leg machine: 100

Quadzilla

I want people to call me Quadzilla. I wont be satisfied until I can no longer find pants that can fit my thighs.

Energy still down due to last Heavy Lower/Sickness. Too lazy to measure today.

Lower 1 Rep Max

385 lb sumo deadlift
405 lb failed

240 lb~ish Powerlifting squat

225 lb RDL 3 reps

I feel like I've been run over by a truck

Heavy Upper

3 Reps

Bench Press

135,155,160x2,160x2,155,155x2 Weak from 24hr fast?

Overhead Press

85,105x1,95,95,95 Weak from 24hr fast?

Dip

35,50,70,50   5 lb PR

Chinup

25,35,35 

Bentover Barbell Row

135,155,175,195 poor form

(4.00)

142.6 lbs Fasted pretty hard the day before
11.4% (Changed setting to athletic on the electrical impedance scale)
64.9%

waist: 76

neck:36

thigh:54.5

hip:92

calf:38

bicep:32

forearm:27

chest:90

shoulder:114

belt:79

chest:5

mid:12

ab:16

superilliac:9

thigh:7

calf:5.5

waist: 

neck:

thigh:

hip:

calf:

bicep:

forearm:

chest:

shoulder:

belt:

chest:

mid:

ab:

superilliac:

thigh

calf:

Hyper Lower
8 Reps
Squat
135,155,175,155
Deadlift
135,155,185,225

Hypertrophy Upper
10 Reps
DB Bench Press
35,50,50,50,50x7
DB Overhead Press
25,30,30,30,30
Dip
5,0,0,0
Chinup (Lat Pulldown)
5,5,5,5 Right Arm still hurts doing these heavier
Bentover Barbell Row
95,115,125,125

1.00

Heavy Lower
3 Reps
Deadlift
330,335  (felt good)
Squat
225,245x0,235  (tired from deadlifts?)
Romanian Deadlifts
185,205,225  (felt good)

Heavy Upper
3 Reps

Bench Press
135,155,160,165x1,160x2
Overhead Press
95,105,110x2,105
 Dip
30,50,65,50
Chinup
Did really light Lat Pulldown Machine Chinups, Pain in forearm when doing chinups
Bentover Barbell Row
135,155,185x2,155

Heavy Total
Bench Press
160
Overhead Press
105
Dip 
65
Bentover Barbell Row
185
Chinup
50
Deadlift
325
Squat
245

Overall Power Ratio = Total Weight Lifted/Bodyweight= 1135/146.4 = 7.7526

Overall Power Wilks points
402.235



3.50

146.4lbs

17.2%
60.5%

waist: 77

neck:34.5

thigh:56

hip:92

calf:39

bicep:32.5

forearm:27.5

chest:90

shoulder:117

belt:79

chest:4

mid:12

ab:15

superilliac:8

thigh7

calf:7
53mm total

2.50

Hyper Lower
Still Sore from Heavy Lower

8 Reps
Deadlift
135,135
Squat
135,135,135


3 inch away from Toe Touch

Hyper Upper
10 reps

DB Bench Press
45,50,50,50x7
DB Overhead Press
30,30,25,25
Dip
7,5,5,5
Chinup
8 (pain), 6,6,6
Bentover Barbell Row
120,120,120,120

Heavy Lower
3 Reps

Squat
230,240,245

Deadlift
325,315

Heavy Upper
3 Reps

Bench Press
155,155,160
Overhead Press
100,105,110x1,105
Dip
40,50x1
Chinup
30,35,45
Bentover Barbell Row
135,185x2,155

146.6
17.4
60.3

waist:77.5

neck:34.5

thigh:56

hip:92

calf:38

bicep:32

forearm:26.5

chest:93

shoulder:115.5

belt:81

chest:7.5

mid:14

ab:16.5

superilliac:10

thigh:6

calf:6
60mm

Hyper Lower
8 Reps

Deadlift
135,155,175,205

Squat
95,135,155,165

Hypertrophy Upper
10 Reps

DB Bench Press
25,40,45,50,40

DB Overhead Press
25,30,25,25

Dip (Assisted)
14,12,9,7,7,6

Chinup (Lat Pulldown)
6,8,9,9x8,7

Bentover Barbell Row
95,95,115,115

Heavy Lower
Squat (3 reps)
225,230,235

Deadlift (3 reps)
315,325x1,315x1

Heavy Upper
3 Reps for All

Bench Press
155,160x2,155,155

Overhead Press
105,100,95

Dip
40,50,60

Chinup
30,50,50

Bentover Barbell Row
185,185,185 

Started Bikram Yoga. Saturday and Sunday

146.6lbs

17.4%

60.3

waist:78.5

neck:35.5

thigh:56

hip:94

calf:38.5

bicep:32

forearm:27

chest:91

shoulder:117.5

belt:83

chest:7

mid:15

ab:17

superilliac:13

thigh8

calf:6
66mm

Hypertrophy Lower

Squat (3x8)

95,115,135,145,155,155

Deadlift (3x8)

135,155,175,175,175

Roman Twists (3x5)

30,45,45,45

Hyper Upper
10 reps for all exercises
DB Bench Press
35,35,35,35

DB Overhead Press
25,30,30,30

Dip (Assisted)
6,6,6,6

Chinup(Lat Pulldown)
7,8,9,7

Barbell Bentover Row
95,95,95,95

Heavy Lower

Deadlift
315x3
335x2
355x1

Squat
225x3
235x3
240x2
225x3

Heavy Upper

Bench Press(3)
155, 160x2, 155

Overhead Press(3)
105, 110x1, 95x5, 95

Dip(3)
45, 50, 40

Chinup(3)
35, 45, 45

Bent Over Barbell Row(3)
175, 175, 180

147.2lbs
17.3%
60.4%

waist:78

neck:36

thigh:57

hip:92

calf:39

bicep:32

forearm:27

chest:92

shoulder:116.5

belt:82

chest:8

mid:15

ab:20

superilliac:11

thigh8

calf:6

68mm

Overhead Press:105 lbs x 3 x 3
Bench Press: 155 lbs x 3 x 3
165 lbs x 1 x 1

Back squat: 225 lb x 3, 235 lb x 3, 225 lb x 3
Roman Twists: 45 lbs x 2 x 5 (10 touches)

151.2 lb
18.6%
59.5%

waist:79

neck:35

thigh:56.5

hip:93

calf:39

bicep:32

forearm:27

chest:93

shoulder:117

belt:85

chest:7.5

mid:14

ab:17.5

superilliac:8

thigh:7

calf:6.5

60.5

Barbell row 175lb 5 reps

500m 2:25

dips 3x3 40 lbs
chinups 3x3 30 lbs

OHP 95lbs 3x3
Bench Press 155lbs 2x3

a. Back Squat: 5x8@65% S/S with 12 TTB...rest :30 sec between sets

185lbs

b. Power Snatch; 3x10 @ 62%...rest 1:30 between sets

65lbs

WOD: 8 min. AMRAP

6 Alt. Kb Snatch @ 35#

12 Kb Sumo-deadlift  Highpull @ 55#

18 Box Jump @ 24"

2 rounds + 2 box jumps

150.0 lbs


18.2

59.7


waist:79
neck:36
thigh: 56
hips92
calf39.5
bicep:32
forearm27
chest91
shoulder:117
belt:83

chest:9
mid:14
ab:20
superilliac:10
thigh8
calf7

335lb dl 3 rep

355lb dl 2 rep

Bent Over Row: 155lbs 5 reps
Ring Dips: 5
GHD Roman Twists: 35lbs 5 reps (10 touches)
GHD Situp: 35lbs 5 reps

Overhead Press: 105lbs 3 reps

Weighted Chinups 20 lbs 5 reps

Bench Press 135 lbs 5 reps

Overhead Press 65 lbs 5 reps

17 315lb deadlifts in 8 minutes

150.8 lbs
18.3%
59.5%
LBM 123.2


waist:80
neck:37
thigh: 55.5
hips:94
calf38.5
bicep:32
forearm:27
chest:92
shoulder:117
belt:82

chest:8
mid:17
ab:20
superilliac:10
thigh:8
calf:6

34 pushups
109 seconds squat hold

3x10 deadlift 1:30 rest
275lbs, mostly singles and doubles 

overhead press 65lbs x 7
205lb split jerk

Breath hold: 2 minutes 15 seconds
60lb DB BP 10 reps

60lb DB BP 5 reps

60lb DB BP 5 reps

45lb DB BP 10 reps

151.4
18.4
59.6
LBM:123.5

waist80cm
neck: 36
thigh:57
hips: 93.5
calf:40
bicep: 32
forearm: 27
chest::93.5
shoulders:117
belt82

chest8
mid:14
ab:23
superilliac: 12
thigh:8
calf:7

50lb DB BP 3 x 10

286.297 wilks

Strength:

15 min complex: as heavy as possible with good form.

1 pull to knee (2 sec. pause)

1 Power Clean + 1 Push Jerk

1 pull to knee (2 sec. pause)

1 Squat Clean + 1 Split Jerk

155lbs

Deadlift: 5 x 10 @ 60% (:30 sec rest between sets)

185lbs, poorly done on last 2 sets

WOD:  10 min. AMRAP

12 Thrusters @ 95#/65# (115#/85#)

10 Situps

8 Hand Release Pushups

3 rounds 95lbs

405 lb deadlift

152.6lb


waist80.5cm


neck: 37.5
thigh:57mm

waist: 80.5mm
hips: 95.5mm
calf: 40 mm
bicep: 32 mm
forearm: 27 mm
chest:: 90 mm
shoulders: 115
belt 82

chest:9
mid: 20
ab: 24
superilliac: 14
thigh: 8
calf: 7

WOD: for time (20 min cap)

2 TTB
12 Thrusters (115/75)
4 TTB
10 Thrusters
6 TTB
8 Thrusters
8 TTB
6 Thrusters
10 TTB
4 Thrusters
12 TTB 1 TTB 95lbs
2 Thrusters

*EMOTM 3 Burpees

153.2 lbs
275lb backsquat
11:37 isabel rx

neck: 36.4mm
thigh: 56
calf: 39.5
bicep 32
forearm:27
chest:95
hips:94
waist:82.5
shoulders118

chest 8
ab22 hori 26 vert
mid ax 20
bicep
thigh 9.5 vert
calf7 v

sys  116
dia 70
pulse 70

neck: 37.5 cm   
thigh: 58.5 cm 
calf: 40 cm 
bicep: 32.5 cm 
forearm: 27.5 cm 
chest: 91.5 cm 
hips: 95 
waist: 81.5 cm
shoulders: 117 



chest:9 mm
ab: 24 mm
mid ax: 20mm
bicep: mm
thigh:7.5mm
calf: 7.5

Strength:

15 Min. to establish a 1 RM Strict Press
(105lbs)

WOD: "Kelly"

5 Rds. For Time:

400 meter run
30 Box Jumps @ 24"/20"
30 Wall Balls @ 20#/14#

2 rounds + 2 wallballs

Cindy: 14 rounds + 16 reps