30 NOV 2012 (Night Owl)

So tonight's workout was a little late, started at 9pm my time. Slept in late today, felt amazing and it carried over into tonight's workout I believe. I felt good through every phase, even the squats which are normally my most terrible. It probably also helped that I warmed up for every exercise. I'm looking forward to working out tomorrow and then that rest day on Sunday.

Back Squat:
95# 1x5
115# 1x3
135# 1x1

W/W:  165# 3x5

Bench Press:
115# 1x8

W/W:  135# 3x5

Deadlift:
W/W:  225# 1x5

I'm looking forward to going up Monday. The weights are going to be increased by 5# except for Deadlifts, they'll go up by 10#.

Squat: 170
Bench: 140
Deadlift: 235

Tomorrow's Crossfit day, should be fun.

26 Nov 2012 (Monday)

So I've started working out again, no big deal there. The next three months will be focused on getting stronger with the eventual goal of reaching a total lift weight of 1000 lbs. with a one rep max for Bench, Dead-lift and Squat. I figure my goals per lift will need to be somewhere within this range:

Squat:  350 lbs.
Bench: 250 lbs. 
Dead-lift:  400 lbs.

I'll set December 31st 2012 as the day that I do my One Rep Max test for that month. I'll be doing a very similar methodology to the Starting Strength Workout but it will most likely have slower progressions. In addition I will be doing Body Weight workouts. The first three months I figure will look like this:

Monday:
Starting Strength

Squat: 3x5
Bench: 3x5
Dead-lift: 1x5


Tuesday:
Body Weight Workout

AM: 
8x200m Sprints
8x200m Jog

PM:
Elbow Lever:  60 seconds
Front Lever:  60 Seconds
Back Lever:  60 Seconds

HSPU:  3x10
Ring Dips:  3xMax
Ring Push Ups:  3x20
Ring Pull Ups:  3x10

L-Sit:  60 Seconds

Wednesday:
Starting Strength

Squat:  3x5
Military Press:  3x5
Power Clean:  3x5


Thursday:
Rest Day


Friday:
Starting Strength

Squat:  3x5
Bench:  3x5
Dead-lift:  1x5


Saturday:
Crossfit Workout

AM:
3 Mile Run for time

PM:
One of the following three workouts:

A.)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

B.)

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

C.)

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Sunday: 
Rest Day



Today's Workout:

So my workout results from today were:

Squat:  3 x 5 @ 165#
Bench:  3x5 @ 135#
Deadlift:  1x5 @ 225#

I'll keep this weight for the first week. Depending on how it feels on Friday we'll see if I move up or keep it the same into the next week. 

9/26/2011

6 Sets

6 Pull Ups

20 Push Ups

25 KB Swings

9/23/2011

9.5 Mile Run in Full Kit w/ Weapon while completing a Grenade Assault Course and two Stress Shoots... It sucked.

9/20/2011

Today was too long and I was around too much high cost equipment to workout. I wasn't hydrated... at all, so I skipped the workout today, I'll go extra hard tomorrow.

9/19/2011

I'm still hurting from Saturdays Fran and Fridays new change to the program so I took it easy today and didn't do a Two a Day. Anyway, this was the workout.

1/2 Mile Run

Uphill 50m Sprints x 8

Uphill 50m Fire Man Carry x 2

Uphill 50m Bear Crawl x 2

1/2 Mile Run

Pull Ups: 10, 8, 6

2 Sets of Push Ups(15) and Pull Ups(5)

I needed to take today off, my legs feel like they're going to explode so today way a good day.

9/18/2011

Rest Day, and my back is killing me for some reason, it feels literally like murder.