Continued Training Log

4 Dec.

Deadlift- 135x5, 185x3, 225x3, 275, 315, 345.  All overhand, the latter being a new PR. 13m 2840lbs moved

Competition Grip Bench-135x3, 155, 185, 205, 225  4m50s 1175lbs moved

Dumbell Rows on a bench- 35x11, 50x8, 60x5, 70x4, 80x2 for six sets  9m25s 4650lbs moved

Plate Curls 20lbs- 3,3,4,3,3 3m20s 640lbs moved

9305lbs moved in 30m35s

5 December

KB Rows 32kg- 3,4,4,4,4,4,4,4 left and right 5m5s 2170lbs moved

Snatch 16kg- 30,10,10 L and R 4m35s 3500lbs moved

Pistols 1 L/R and 1 L

Swings 40kg- 100 in 7m14s 8800lbs moved

14470lbs moved in 16m54s

6 Dec

Squat- 135x5, 155x3, 185x2, 225x2, 245 6m35s 2205lbs moved

BB Overhead press- 95x5,4,4,4,4 1995lbs moved in 6m5s

Tactical Pull ups-4,3,3,3 in 2m40s 2600lbs moved

6800 lbs moved in 15m25s

9 Dec

32kg Rows- 5,4,3,4,3,3,3,3,4,3,3,3,4 Left and right 6860lbs moved in 8m3s

8lb sledge levers, half way up-5x4L/R in 4 minutes 320lbs moved

Swings-40kg- 120 in 7m3s 10560lbs moved

Snatch 16kg- 200 in 9m42s 7000lbs moved

24740lbs moved in 28m48s

10 Dec

Squats-135x3, 185x2,2,2,2,2

Good Mornings-135x3,3,3  185

Reverse grip Benchpress-135x2, 155x 10 singles 

21m40s 5475lbs moved

12 Dec

Press- 40kg 6 singles R/L 4m38s

Sledge Levers to the Face, 8 lbs. 2,1 R/L 2m30s

Sledge levers behind me, half way up the hammer 5x3 L/R 3 min

Swings 40kg 130 in 5m23s

11904lbs in 15m31s

13 Dec

DL 135x3, 185x3, 225x3,3, 275x2, 315, 365

Box Jumps 10,7,10,9,10

Chin-ups-4,3,3,3

35lb 2 hand plate curls- 3x3

22m45s 6455lbs moved