Week 3, Day 3

Strength

Squat:
135#(1)
135#(3)
135#(3x5)

Bench:
135#(3)
150#(2)
160#(3x5)

Deadlift:
185#(3)
205#(1)
225#(1)
245#(1x5)

The Bench and Deadlift were both kind of tough, but mentally they felt strong which is the most important part. My Squat form was good for these reps, rather then improving for Strength for the next two months I won't progress unless the form is good. Moving forward with the weight with sloppy form is what got me in this mess. It won't happen again.

Week 3, Day 1

MAX's

Squat:
135# (4)
150# (1)
160# (1)
MAX Squat: 185# (1)

Bench Press:
135# (4)
150# (1)
165# (1)
MAX Bench: 175# (1)

Deadlift:
205# (1)
225# (1)
235# (1)
Max Deadlift: 250# (1)

Total: 610#

Atlas Stone:
240# Rack on two tires(1)
240# Rack on three tires(1)


I feel like I could have gotten more on the Deadlift, but my form needs work for the Squat and my Bench is just weak. Either way, what I figured i would be weak in I was, however the numbers were abysmally low.

I lifted the Atlas stone, which in itself brightened my mood. Either way, I'm look forward to a new squat routine, more to help with Cleans , then improve my squat, although squatting in general should help. Monday's and Friday's will be Front Squats, and on Wednesday's I will do Overhead Squats.

I think I'm going to have to start running, I have an APFT in a few weeks.

Week 2, Day 6

I went outside today to do a two mile run, it was too sunny. Went back inside and went back to sleep.

Reality Check:

So I know that I've been spreading a lot of anti-running sentiments lately, but these are all in fun. I am still cutting down on my running, from the earlier proposed +20 miles a week to 4 miles, split over two days. The reason is simple.

Rather then trying to achieve each component of the BASSES, I will be focusing on specific components, reaching their goal level and then maintain that level while focusing on improving another specific component. At the moment this is how it will look.

First Component(Nov-TBD):
Strength(3) MWF Afternoon
Gymnastics Holds(3) MWF Afternoon w/Strength
Speed(2) MW Morning

Second Component(Jan-TBD)
MetCon(2) T,S Afternoon
Athletic Activity(1) S Anytime

Third Component(Feb-TBD)
Acrobatic Work(1) TH Evening
Fighting Skill(5) M,T,W,F,S Evening

In the case of MetCon's, there will still be MetCon's thrown in during the Strength training, however they will be less geared towards fighting and more geared towards lifting. FS and AW were both put in the Third Component for fiscal purposes and time constraints. Endurance has been removed until I start to like runnning again and I see it as useful for myself.

Week 2, Day 4 and 5

Day 5:

Strength:

Bench Press:
135#(2x3)
145#(2x2)
155#(2x1)
165#(5x3)

Deadlift:
205(1)
215(1)
225(1x5)

There was a mistake in my Deadlift and I accidentally put to much weight on and jumped up 35#. It still felt really easy so I'm pretty excited to keep increasing the weight. I got up one of Thomas's working sets pretty simply at 245#. On Monday I'm doing One Rep max's for Back Squat, Deadlift, and Bench Press just too see where I'm at. I also might leave the Back Squat and go to the front, since it will help with Cleans and Thrusters.

DAY 4:

*********************Rest Day***********************

Week 2, Day 3

The Faction:

1. Running is stupid!
2. Heavy Lifting is THE ONLY.
3. Running is for people who can't lift.
4. The Deadlift was given to us before Eve and is Man's first true gift from God.

The Faction will not run, as it is contrary to our goals of being able too lift heavy things. This is just the beginning.

Diet:
I made it to 2500 calories today... I'm going to start drinking a gallon of Lactaid a day, it's the same caloric value as 2% milk, but without the Lactose.

Workout:
We got a tire and that thing is huge!

Warm Up:
Active Stretching

Strength METCON:
"Lucky Number 5"
5: Tire Flips
5: 95# Thrusters
50 meter run
10 minutes completion time.

Cool Down:
Lay down like a bitch.

This thing kicked my ass, I liked it alot though and am actually looking forward to doing some more work with the tire.

Week 2, Day 2

5 Mile Run(Did not keep time)

20 Minutes(as many rounds)
5 Pull Ups
10 Push Ups
15 Squats

13 rounds completed.

Today was rushed and felt like shit.
Caloric intake was under 4,000. I have to reach five on these Endoro days...

Week 2, Day 1

So it begins...

Warm Up:

3 Rounds
5 HSPU
5 Pull Ups
10 Push Ups
10 Squats
20 Sit Ups

Gymnastics Hold:

Planche(Frogstand) 1 minute(15,15,30)
Front Lever(Tuck) 1 minute(30,30)

Strength:

Squat
115#(3)
135#(3)
145#(1)
150#(3x5)

Bench Press
135#(3)
150#(2)
155#(1)
160#(5x3)

Deadlift
135#(3)
155#(2)
165#(2)
170#(1)
180#(1x5)


Cool Down:

5 Skin the Cats
5 Pull Ups
20 Burpees

For The Hell of It:
Atlas Stone(240#) Lifted five times, three inches or higher each time, almost got it into the lap.

Workout felt good today, pretty weak though that I'm starting back at 150# on the squat. I'm adding Diet so that I can be kept accountable of how much I'm eating.

SK Smoothie(The Hulk)
1350 Calories

Pot Pies
600 Calories

Smoothie
1300 Calories

Moes Burrito
1330

Total Calories(4580)

Missed the target Calories. I think I'll start eating rice and corned beef hash in the mornings.

Week 1, Day 6

This Post is for Sunday, not Monday, Post to follow after workout.

Rest Day.

Tomorrow starts the new cycle. I'm going to move slow into the run, rather then starting with sprints I'll go with the endurance run on Tuesday just to feel my legs out. Either way, it'll be good to put some weight up tomorrow. Hydrating and Eating.

Fighting Skill(FS) training is on hold and will be added next week should finances allow.

Week 1, Day 5

Drill...

Week 1, Day 3

Rest Day

Week 1, Day 2

Warm Up
30 Push Ups
10 Squats
50 Sit Ups
5 Pull Ups

Gymnastics Holds
Front Lever(Tuck): 26(s) 22(s) 12(s)
Back Lever(Tuck): 12(s) 25(s) 23(s)


Strength

Squats:
(2)135#
(1)140#
(1)145#
Working Set
(3x5 150#)FAIL!!! At the last set, rep 4, hip pain became to much and had to take a knee and get out from under the weight.

Bench Press:
(3)135#
(1)140#
(1)145#
Working Set
(3x5 150#)

Deadlift:
(2)155#
(2)165#
Working Set
(1x5 175#)

Cool Down:
5 Skin the Cats
5 Ring Dips
5 Ring Chin Ups
5 Ring Pull Ups

How It Felt:
I’m going to call today “The Split.” Not because of any times, but just due too how the workout felt. It’s been 3 weeks since I’ve been uninjured enough/not sick to actually do a workout. Although it felt really good to be back in the gym, I started my numbers low but still felt them.

A combination of sickness, bad diet, and atrophy have caused my numbers to decline, at least that’s the only thing I could come up with. Despite feeling like a pussy, pardon my French, it felt really good to back in the gym and even though it was kicking my ass, I’m excited for Friday’s workout.

Reasons for Failure:
My ankles and knee did not hurt, although my knee did feel a bit stiff. My hips on the other hand popped while I was doing sit-ups and my left one gave out while I was squatting. Dehydration and bad diet had a big role today in how I felt during the workout and in my numbers.

Questions/Thoughts:
I think I’m going to switch out the Back Lever progressions in the Gymnastics Holds for Planche Progressions. It’s a more core influenced workout, not to mention the fact that the Planche is ten times better then the Back Lever anyway. I plan on taking an Ice Bath today, would that suffice for a couple of days or should I ice everyday, because I really don’t want too.

Week 1, Day 1

I missed today's workout, although I did throw it together at the last second. My initial plan for my first week back was to just relax and rest up. This was a little frustrating because that would be another week of missed workouts, so maybe I could get away with just upper body.

So the new plan is to carry out what I can without using legs until my knees and ankles feel better. Even then, I think I'm going to start at lower weights so as not to overstress the joints. I'll probably have to start icing more frequently as well.

Today should have been a Metcon.

5 Ring Dips
5 Pull Ups
5 Handstand Pushups

5 Sets for Time.

Understanding The Name and The Purpose

In order to keep up with the active lifestyle Ive chosen, while simultaneously being able to perform in my profession it was necessary to develop a plan that would allow me to achieve and maintain a physical level that, while not superior in a single aspect, would give me a better then average ability and overall physical prowess then my peers.

Specific Considerations:
Profession
Surfing
MMA
Parkour
Adventure Racing
Marathon Training

Balance
Agility
Speed
Strength
Endurance
Skill

These are the core fundamentals I believe are key to maximum performance in the above listed activities. In no particular order, each one of these is vitally important and must be nurtured otherwise significant gaps will arise and overall physical prowess will suffer.

In order to successfully hit all key areas, the following plan has been developed:

Mandatory Workouts:

MetCon(2) T,S Afternoon
Strength(3) MWF Afternoon
Speed(2) MW Morning
Gymnastics Holds(3) MWF Afternoon w/Strength
Acrobatic Work(1) TH Evening
Fighting Skill(5) M,T,W,F,S Evening
Endurance Run(2) T,S Morning
Athletic Activity(1) S Anytime

Sundays will be a complete rest day, with Thursdays being only Acrobatics work.

Diet will become increasingly important throughout this venture, at the moment, I weight in at 168 lbs. The goal will be to gain two pounds and reach a stable weight of 170. Until reaching 170 lbs. I will consume 5000 calories a day, once I've reach 170 I will drop to 4000 calories.

Rest will be 6 hours at night with 2 hours during the day every day. If this is followed there should be no problems with reaching and maintaining the goals set out for by this plan.

GOALS:

1) Advanced Level Athlete(Crossfit Skill Stand)
2) BASSES achieved.

"Apprentice of everything, Master of nothing."