Topic: CptBongue's training log

[David Glass]

Thursday: 60 DeadHang pull-ups for 1270

Friday:

Warmup: DROM

Goblet Squat with 54# KB for stretching

Back Squat
1 x 10 @ 95#
1 x 5 @ 155#
1 x 3 @ 185#
1 x 3 @ 205@

225#: 2, 3, 5 (starting to see how the mental power works here. After doing 3, I told my 4 y/o son I was going to do 5, and I did them... I should have told him I was going to do 10!)

Bench Press
1 x 8 @ 135#
1 x 5 @ 185#

225#: 6, 6, 5 (loss some strength here due to lack of training in the past few weeks)

Inclined Bench @ 155#: 8, 7, 8

[David Glass]

Pretty much spent the weekend working on finishing my 1500 pull-ups for the month.

Dead-Hang Pull-ups
Saturday: 65
Sunday: 102
Monday: 140... DONE!!!!!!!!

No more pull-ups for at least a week. Now I just look at the bar and my stomach turns

[David Glass]

Started my 3 week strength periodization:
Week 1: 3 sets of 5 reps
Week 2: 4 sets of 5 reps
Week 3: 5 sets of 5 reps
Then restart adding about 5% increments each period

So, yesterday did:

Warmup: DROM

Back Squat
1 x 5 @ 95@
1 x 4 @ 135#
1 x 3 @ 185#
2 x 5 @ 205#
1 x 5 @ 215#

Friday I'll be starting with 215#. If I complete my 3 sets, I'll be using 215# for the 4 sets next week, if not, I'll fall back to 205#

Press
1 x 5 @ 95#
1 x 4 @ 115#
3 x 5 @ 145#

[David Glass]

Friday:

Warmup: DROM

Back Squat: 3 x 5 @ 215#
Press: 3 x 5 @ 145#

Saturday:

5 rounds for time of:
10 x 50# lunges (10/leg)
10 x 135# Hanging Power Clean
7 x Ring Rows
My time... 18:04

Monday:

Warmup: DROM

Back Squat: 4 x 5 @ 215#
Press: 4 x 5 @145#

Wednesday:

Warmup: DROM

Back Squat: 4 x 5 @ 215#
Bench Press: 4 x 5 @ 245#
Inclined Bench Press @ 165#: 9, 7, 6

[David Glass]

Friday:

Warmup: DROM, goblet squat holds with 54# KB

Back Squat:
1 x 2 @ 115# (hold)
1 x 1 @ 135# (hold)
1 x 3 @ 185#
4 x 5 @ 215#

Press:
1 x 5 @ 95#
1 x 3 @ 115#
4 x 5 @ 145#

Deadlift:
1 x 5 @ 145#
1 x 5 @ 185#
1 x 5 @ 225#
2 x 3 @ 275# (all standard grip)

Saturday:

Warump: DROM, 3 x 10 Air Squats

5 rounds for time of:
15 x Ring Dips
15 x KB Swings
400m run
My time... 28:04 (I think I might have done 6 rounds)

[David Glass]

Warmup: DROM, Goblet Squat holds


Back Squat:
1 x 3 @ 135#
1 x 3 @ 155#
1 x 3 @ 185#
5 x 5 @ 215#

Deadhang pull-ups with 15# weighted vest: 5 x 4

[David Glass]

My good friend and coach stopped by to train me last night, mostly to give me pointers on my squat. I ended up doing

Warm-up: DROM, goblet squats

Back Squat:
1 x 10 @ 45#
1 x 5 @ 135#
1 x 5 @ 155#
1 x 2 @ 185#
1 x 1 @ 205#
1 x 1 @ 225#
1 x 1 @ 245#
1 x 1 @ 260#
fail at 275#

then 5 x 2 @ 225#

Press:
1 x 5 @ 95#
1 x 4 @ 115#
145#: 5, 5, 4, 4, 3

[David Glass]

Friday:

Back Squat: 5 x 5 @ 215$
Bench Press @ 245#: 5, 5, 5, 3, 3
Inclined Bench Press @ 165#: 6, 6, 6

Saturday:
5 rounds for time of:
10 x 225# DL
10 x HSPU
Run 400M

I finished at 28:15, but I suspect I missed a round (will have to check with my GPS)

[David Glass]

Warmup: DROM, Goblet Squats with 54# KB


Back Squat:
1 x 5 @ 135#
1 x 5 @ 155#
1 x 3 @ 185#
1 x 2 @ 205#
3 x 5 @ 225#

Press:
1 x 7 @ 95#
1 x 5 @ 115#
2 x 2 @ 125#
@ 145#: 5, 5, 5, 4, 4

[David Glass]

Didn't train wednesday, worked late instead

Friday
warm-up: DROM, goblet squat with 54# KB

Back Squat:
1 x 5 @ 135#
1 x 5 @ 155#
1 x 3 @ 185#
1 x 1 @ 205#
225#: 5, 3, 4, 3

Bench:
1 x 10 @ 45#
1 x 10 @ 135#
1 x 5 @ 155#
1 x 5 @ 185#
1 x 2 @ 205#
1 x 2 @ 225#
1 x 1 @ 245#
1 x 1 @ 275#
1 x ? @ 295# (Loaded the bar knowing I could do it, but just took it off. I was alone in my garage and decided it wasn't worth the risk)

Inclined Dumbell Flies with 50# DBs
8, 8, 8


Saturday:
Linda, or 5 rounds for time of:
Max BW Bench (205#)
Max Pullups

Rounds

	Round 1	Round 2	Round 3	Round 4	Round 5
Bench	12	6	4	4	3
Pull-ups	7	4	4	3	3

My Time... 4:55

Then...
Run 2.2 miles (26:45)... It's been a few months since I've done any running. I know I'm going to have to address this time, but for now, I continue with my strength training

[David Glass]

It has been nearly 2 weeks since I've logged anything to my journal; this is because we moved to an office space with 30+ people in one room, and it's very hard to get some "quiet" time, but, I have been busy.

Monday June 27th

Warmup: DROM, Goblet squats

Back Squat:
1 x 10 @135#
1 x 7 @ 155#
1 x 3 @ 185#
1 x 2 @ 205#
@225#: 5, 5, 5

Thursday June 30th

Warmup: DROM, Back Squat Holds

Back Squat:
2 x 7 @115#
1 x 8 @135#
1 x 5 @ 155#
1 x 3 @ 185#
1 x 2 @ 205#
@215#: 5, 5, 5

Saturday:

Warmup: DROM, Air Squats, then...

5 rounds for time of:

10 x SDHP @ 95#
12 x Ring Dips
400m Run

My time: 22:16
Daniel: 24:07
Leon: 38:12

Then: Ab Rollers... 8, 8, 8, 6

Monday:

Warmup: DROM

Back Squat
2 x 7 @ 115#
1 x 5 @ 135#
1 x 3 @ 185#
1 x 2 @ 205#
@225#: 5, 5, 5, 5

Press:
1 x 8 @ 95#
1 x 5 @ 115#
1 x 2 @ 135#
@145#: 5, 3, 4, 2 (Think my triceps were still shot from saturday)

Wednesday

Warmup: DROM

Back Squat:
@ 115#: 3, 4 5
1 x 5 @ 135#
1 x 5 @ 155#
1 x 3 @ 185#
1 x 2 @ 205#
@ 225#: 5, 5, 5, 5

[David Glass]

Friday:

Warmup: DROM

Back Squat:
1 x 10 @ 45# (empty bar)
2 x 7 @ 115#
1 x 5 @ 135#
1 x 3 @ 155#
1 x 3 @ 185#
1 x 2 @ 205#
4 x 5 @ 225#

Press:
While I warmed up, increasing weights on each set, I did some pull-ups

then

@145#: 5, 5, 5, 2, 3

Deadlift:
1 x 10 @ 145#
1 x 5 @ 185#
1 x 5 @ 225#
1 x 3 @ 275#
1 x 5 @ 310#

Saturday:

Warmup: DROM, then about an hour of practicing the Hanging Power Clean, then...

5 rounds for time of
10 x 135# Hanging Power Clean
10 x Burpees

My time... 14:14

Then... Ab Rollers: 10, 9, 8, 6


Monday:
Warmup: DROM

Back Squat:
1 x 10 @ 45#
1 x 7 @ 95#
1 x 7 @ 115#
1 x 5 @ 135#
1 x 5 @ 155#
1 x 3 @ 185#
1 x 2 @ 205#
5 x 5 @ 225#

Then... As I warmed up for press, Ring Rows

Press @ 145#
5, 5, 2, 3, 1