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Tim Brown
07-10-2009, 09:34 AM
This is a lifting log. I've done Crossfit, Ross Enamait, a cycle of SS, and endurace stuff in the past, but all it taught me was that I like to put heavy stuff on my back and squat down.
I'm currently running a kind of mishmash of the Texas Method and Bill Starr (core lifts) with little to no assistance exercise: every now and again I'll toss a tabata interval or long cycle in there if I'm in the mood or feel the belly is rounding out too much.

I'm somewhere between 5'8 and 5'9 at about 165, ~15% BF. I'd call what I eat paleo, but in reality I just stay clear of the grains. I love milk, peanut butter, and ice cream and have no intention to stop eating them. Deliciousness and joy should always be a calculated factor.

My Current PRs (in triples, I don't ever do 1RM)
Squat = 240
DL = 270
BP = 165
Press = 110
PC = 135

My Goals
Squat = 300
DL = 315
BP = 200
Press = 135
PC = 185
I wouldn't mind being 170 with 12% BF, but if I gains require me to buy new all new pants again the wife's gonna yell at me.

Tim Brown
07-10-2009, 09:41 AM
My cycle starts on Tuesday So I'll post my Tues and Thurs workouts

Tuesday:
Deload after long vacation
Squat
5x5
115 - 140 - 170 - 195 - 225
Bench
5x5 across
140
PC
5x5 across
115

Sore, first one back after a break is always taxing.

Thursday:
Recovery Day
Squat
5 reps each
115 - 140 - 165 - 165
Press
5 reps
65 - 70 - 80 - 90
DL
5 reps
140 - 175 - 205 - 235

Tim Brown
07-11-2009, 12:06 PM
7/11/09 Saturday

Intensity Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
165 lbs x 5 reps
195 lbs x 5 reps
225 lbs x 3 reps
165 lbs x 8 reps

Bench
95 lbs x 5 reps
110 lbs x 3 reps
125 lbs x 2 reps
140 lbs x 1 rep
155 lbs x 3 reps

Power Cleans
90 lbs x 3 reps
100 lbs x 3 reps
110 lbs x 2 reps
115 lbs x 2 reps
125 lbs x 1 rep x 2 sets

The squat was a little wobbly on Tuesday's volume day, so I decided to keep it at 225. If I'm going to restart I figured I should give myself enough room.

Tim Brown
07-14-2009, 02:21 PM
7/14/09 Tuesday

Volume Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
170 lbs x 5 reps
195 lbs x 5 reps
225 lbs x 5 reps

Press
65 lbs x 5 reps
85 lbs x 5 reps x 5 sets

Power Clean
95 lbs x 3 reps
105 lbs x 3 reps
120 lbs x 3 reps x 5 sets

Sam Nutt
07-14-2009, 02:38 PM
Hey Tim. Welcome to the boards! Why don't you do 1RMs, if you don't mind me asking?

Tim Brown
07-14-2009, 04:20 PM
Thanks Sam! I'm not opposed to 1RMs, they just never really come up. I do power clean 1RMs, but for the pure strength moves I've noticed I tend to make better progress with triples on intensity day. For some reason I respond better with this little extra kick of volume. Maybe when I get a little closer to my goals I'll shoot for a CFT or something like that.

Tim Brown
07-16-2009, 02:24 PM
7/16/09 Thursday

Recovery Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
170 lbs x 5 reps x 2 sets

Bench Press
100 lbs x 5 reps
115 lbs x 5 reps
130 lbs x 5 reps
145 lbs x 5 reps

Deadlifts
150 lbs x 5 reps
180 lbs x 5 reps
210 lbs x 5 reps
240 lbs x 5 reps

Tim Brown
07-19-2009, 01:53 PM
7/19/09 Sunday

Intensity Day

Squat
45 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps
170 lbs x 5 reps
195 lbs x 5 reps
230 lbs x 3 reps
170 lbs x 8 reps

Press
65 lbs x 5 reps
75 lbs x 3 reps
85 lbs x 2 reps
95 lbs x 1 reps
105 lbs x 3 reps

Power Cleans
95 lbs x 3 reps
105 lbs x 3 reps
110 lbs x 2 reps
120 lbs x 2 reps
130 lbs x 1 rep x 2 sets

Tim Brown
07-21-2009, 10:33 AM
7/21/09 Tuesday

Volume day

Squat
45 x 5 reps
135 x 5 reps
175 x 5 reps
215 x 5 reps x 2 sets no good
210 x 5 reps x 3 sets

followed by humbling failure on all other lifts.

I completely switched over to Texas method today and misjudged the fatigue I'd feel from 5 sets across squats. Combined with the stress from moving and probably a slew of other bad things I've been doing everything went to hell quickly afterwards. I decided to bail before I dropped something on myself.
I've also been a little conflicted about what to do with pressing and benching. I've been trying to rotate the two week by week, but it hasn't been going well. I'm thinking I might be well served putting the presses back on a novice routine and seeing how far it'll take me. If not, maybe an 8 week rotation would work. Anybody have similar troubles?

Tim Brown
07-31-2009, 02:43 PM
Well, I had to take an unexpected leave due to an annoying little medical thing that put some stitches in my back. It was good though, as it allowed me to reassess my program. I think a lot of my detraining troubles on the bench and press are from both, a premature intermediate program, and not eating enough. That being said I've decide to go back to the advanced starting strength program and eat as much as I like for at least 12 weeks. After then I'll see where I'm at and either go back to the Texas Method or possibly a Hybrid program.

Tim Brown
07-31-2009, 02:46 PM
7/31/09 Friday BW 163lbs

Work Out B

Squat
45lbs x 5 reps
115lbs x 5 reps
135 lbs x 5 reps
160 lbs x 5 reps x 2 sets (80% of what would've been my 5x3 from Work out A)

Bench
95lbs x 5 reps
115 lbs x 4 reps
135 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 5 reps

Tim Brown
08-02-2009, 10:39 AM
8/2/09 Sunday BW 163

Work Out C

Squat
45lbs x 5 reps
115 lbs x 5 reps
135 lbs x 4 reps
175 lbs x 3 reps
205 lbs x 3 reps
195 lbs x 5 reps
185 lbs x 5 reps
45 lbs x 25 reps

Press
65 lbs x 5 reps
75 lbs x 5 reps
85 lbs x 5 reps x 3 sets

Pull up
6-4-4

The squat was not good today. My lower back hurt pretty bad once Igot going. Why I don't know. I'm assuming my form was bad on Friday's deadlift. It was kind of tight for a few days, but not as bad as it was once I put the weight on my back. I have my two day break now, so hopefully on Wednesday I'll be ready to go again. I was hoping to start this cycle at 205. 185 is about 60 lbs under what I thought my 5 rep max was, and I'd really rather not do such a gigantic reset. So for now I got frozen bag of okra belted to my back.
In other bad news I found out the gym is going to be shut down for a week in mid-August. Not sure what to do in the gap.

Tim Brown
08-05-2009, 05:00 PM
8/5/09 Wednesday BW 165

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
135 lbs x 4 reps
175 lbs x 3 reps
205 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 5 reps
140 lbs x 5 reps x 3 sets

Chin up
6-5-4

All the icing and a nice slow warm-up really helped my back. I also made sure to keep tight glutes and abs during the set. This back pain was a good reminder that I need to keep focused during my lifts.
On a brighter note, my wife told me my milk consumption was "weird and kinda gross"

Tim Brown
08-07-2009, 07:22 PM
8/7/09 Friday BW 162

Work Out A (decided to continue with Onus Wunsler program)

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
145 lbs x 3 reps
185 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
75 lbs x 5 reps
90 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
155 lbs x 3 reps
190 lbs x 2 reps
205 lbs x 5 reps

Big ole reset, felt almost like starting over. It was really needed. I spent extra time studying my books and getting my form nice and tight.

Tim Brown
08-09-2009, 10:27 AM
8/9/09 Sunday BW 166

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
145 lbs x 3 reps
190 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
145 lbs x 5 reps x 3 sets

Back Extensions
10 reps x 3 sets

Chin ups
7-5-4

Tim Brown
08-12-2009, 04:39 PM
8/12/09 Wednesday BW 165

Workout A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
155 lbs x 3 reps
195 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 5 reps
80 lbs x 3 reps
95 lbs x 5 reps x 3 sets

Power Clean
45 lbs x 3 reps
80 lbs x 3 reps
100 lbs x 2 reps
120 lbs x 3 reps x 4 sets + 1 rep

Last two reps of my last set of power cleans were a fail. I'll chalk it up to a rest between sets issue. There was a swarm of jackasses around all the bars jabbering away about shit too stupid to stand - so I may of rushed my rest periods. Other than that everything was golden.

Tim Brown
08-14-2009, 05:04 PM
8/14/09 Friday BW 166

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
160 lbs x 2 reps
200 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
85 lbs x 5 reps
115 lbs x 3 reps
150 lbs x 5 reps x 3 sets

Back Extensions
12 reps x 3 sets

Chin ups
6-5-5

Tim Brown
08-16-2009, 01:51 PM
8/16/09 Sunday BW 168

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
160 lbs x 3 reps
205 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
55 lbs x 5 reps
70 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
215 lbs x 5 reps

Everything went nicely.
The gym is shut down all next week, so I'm not sure what I'm going to do for training and eating. If anybody has any good ideas I'd be happy to hear them.

Tim Brown
08-19-2009, 04:53 PM
8/19/09 Wednesday BW 168

Improvised Gym-less Workout
Work Sets Only

Dumbbell Front Squat
57.5 lbs x 5 reps x 5 sets
All the weight I could round up.

One Arm Dumbbell Press
40 lbs x 5 reps x 5 sets (per arm)

One Arm Dumbbell Snatch
50 lbs x 3 reps x 5 sets (per arm)

eh...

Tim Brown
08-26-2009, 05:12 PM
8/26/09 Wednesday BW 168

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
165 lbs x 2 reps
205 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
85 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
150 lbs x 5 reps x 3 sets

Back Extensions
12 reps x 3 sets

Chin ups
7-4-5

Tim Brown
08-28-2009, 04:52 PM
8/28/09 Friday BW 169

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
165 lbs x 3 reps
210 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
165 lbs x 3 reps
190 lbs x 2 reps
225 lbs x 5 reps

Tim Brown
08-30-2009, 02:52 PM
8/30/09 Sunday BW 170

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
165 lbs x 2 reps
215 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
155 lbs x 5 reps x 3 sets

45 Degree Back Extensions
25 lbs x 10 reps x 3 sets

Chin ups
7-4-5

Everything is hard but doable. I'm having more trouble stuffing my face with food everyday.

Tim Brown
09-02-2009, 02:15 PM
9/2/09 Wednesday BW 172

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 4 reps
165 lbs x 3 reps
220 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
105 lbs x 5 reps x 3 sets

Power Clean
95 lbs x 3 reps
105 lbs x 3 reps
120 lbs x 3 reps x 5 sets

The presses were a little tough. I may consider pulling out the 2.5 lb chains.

Tim Brown
09-04-2009, 09:10 AM
09/04/09 Sunday BW 171

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
170 lbs x 2 reps
225 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 4 reps
140 lbs x 2 reps
160 lbs x 4 reps, 1 rep
135 lbs x 5 reps
145 lbs x 5 reps

45 Degree Back Extensions
25 lbs x 10 reps x 3 sets

Chin ups
7-5-5 (there was some kipping going on, whatev..)

I don't know if it was the day or the weight, but my bench press went to hell today. I'm going to start loading up all my pressess with 2.5lb increases.

Tim Brown
09-06-2009, 11:25 AM
9/06/09 Friday BW 173

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
170 lbs x 2 reps
230 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
90 lbs x 2 reps
107.5 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
165 lbs x 3 reps
195 lbs x 2 reps
235 lbs x 5 reps

Tim Brown
09-09-2009, 11:54 AM
09/09/09 Sunday BW 171

Work Out B

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
170 lbs x 2 reps
235 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 4 reps
135 lbs x 2 reps
155 lbs x 5 reps x 3 sets

Back Extensions
10 reps x 3 sets

Chin ups
7-6-4

Tim Brown
09-11-2009, 03:59 PM
09/11/09 Sunday BW 171

Work Out A

Squat
45lbs x 5 rep
95 lbs x 5 reps
115 lbs x 3 reps
175 lbs x 2 reps
240 lbs x 5/3/4

Press
45 lbs x 5 reps
65 lbs x 3 reps
90 lbs x 2 reps
110 lbs x 1 reps

The squats hurt the hell out of my biceps. After that everything became a chore, so I threw in the towel. I'm pretty sure I'm looking at my first stall. I'm also thinking about picking up a belt, and see if that helps out at all.

Tim Brown
09-14-2009, 07:44 AM
9/14/09 Monday BW 168

Deadlift
135 lbs x 5 reps
165 lbs x 3 reps
205 lbs x 2 reps
240 lbs - fail Couldn't pick it up at all

Long Cycle
35 lbs x 3 minutes

So I'm stalling pretty bad. I can tell you it's directly related to my eating. I know I haven't finished my initally stated 12 week cycle, but such is life. I was putting on a little more fat than I wanted (yes I know this is normal), but for the sake of looking good and not buying new clothes on my meager earnings, I decided to slow down my milk consumption. I was sitting around 20% BF, so maybe once I've dropped down to around 12-15 I'll start gaining again. I've decided to IF ~17 hours a day and try to eat cleaner. I'll shoot for paleo, but sometimes there is cake that must be eaten. I've also changed my program. At this point, if I'm not willing to eat 4000 cals a day and sleep 9 hours a night, the novice thing just isn't going to be fruitfull. What I'm doing now is an adjusted intermediate version of the crossfit Wichita Falls program. Essentially it's a barbell hybrid program.

M Deadlift 5 reps x 1 set (add 5-10lbs per wk) Short heavy Metcon (i'll probably work on Long Cycles this day
T Rest
W Rest
R Squat 5 reps x 5 sets (add 5lbs per wk) Press 5 reps x 4 sets (2.5-5lbs per wk) 3 sets of Chin ups
F Power Cleans 3 reps x 5 sets (add 5lbs per wk) Short Heavy Metcon
S Rest
S Squat 3 reps x 1 sets (add 5lbs per wk) Bench 5 reps x 4 sets (2.5-5lbs per wk)

Hopefully this well stop my Deadlift from sucking.

Comments, Critiques, Derisions and Silence are all welcome.

Tim Brown
09-17-2009, 11:20 AM
9/17/09 Thursday BW 168

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
180 lbs x 2 reps
225 lbs x 5 reps x 5 sets

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets

Chin-ups
7/6/5

I always forget how hard that 5th set is. I shorted myself one press set, too. I'll try again next time.

Tim Brown
09-18-2009, 06:39 AM
9/18/09 Friday BW 170

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps x 5 sets
(no increase)

Metcon
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 12 reps
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 9 reps
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 6 reps

I had major form issues with my power cleans. I couldn't seam to hit them well. The metcon was fairly easy. I'm still getting a feel for the weight-rep selection.

Tim Brown
09-20-2009, 03:19 PM
9/20/09 Sunday BW 171

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
210 lbs x 1 rep
240 lbs x 3 reps
(+ 5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
150 lbs x 5 reps x 3 sets
(+ 5 lbs)

I'm thinking 3 sets across is enough for my presses.

Tim Brown
09-22-2009, 05:51 AM
9/21/09 Monday BW 169

Deadlift
135 lbs x 5 reps
165 lbs x 4 reps
205 lbs x 3 reps
235 lbs x 5 reps

Dumbbell Long Cycle
40 lbs x 2:15

I got the low back soreness again from my deads. I wish I could record in my gym so I could know what I was doing wrong.

Tim Brown
09-24-2009, 11:01 AM
9/24/09 Thursday BW 167

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
225 lbs x 5 reps x 5 sets
(+5 lbs)

Press
55 lbs x 5 reps
85 lbs x 3 reps
100 lbs 4/4/3
(try 95 lbs next week)

I used a belt for the first time today. I ordered 4" Inzer economy. I was pretty impressed. I don't really think it added to my strength abilities, but it certainly helped remind me to keep my trunk good and pressurized.
The press wasn't very good, but I was a little run down after the 5 sets of squats. The diet probably isn't helping either. I'll try a slight reset of 95 lbs next week.

Tim Brown
09-25-2009, 07:26 PM
9/25/09 Friday BW 167

Power Cleans
45 lbs x 3 reps *
95 lbs x 3 reps *
105 lbs x 3 reps *
115 lbs x 3 reps x 5 sets
(+5 lbs)

Metcon
I meant to do:
Deadlift 170 lbs/Chinups (Kip)
12-9-6
I didn't want to go to complete failure in the middle, and I didn't want to rest during, so I adjusted as I went. It looked more like this:
DL 10/ Chin 12
DL 7/ Chin 7
Dl 5/ Chin 3

*I warmed up the PCs with hang cleans. It really helped me focus on my second pull during the work set. I think my main problem is getting that full extension on the jump.

Tim Brown
09-27-2009, 09:54 AM
9/27/09 Sunday BW 168

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
245 lbs x 3 reps
(+ 5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
155 lbs x 5 reps x 3 sets
(+ 2.5 lbs)

Chin ups
5/5/5

Tim Brown
09-28-2009, 04:18 PM
9/28/09 Monday BW 168

Deadlift
135 lbs x 5 reps
175 lbs x 3 reps
215 lbs x 2 reps
245 lbs x 5 reps
(+10 lbs)

Dumbbell Long Cycle
40 lbs x 2:30
(+ 30 secs)

I'm a little concerned with how easy that deadlift was with my new belt. I had absolutely no pain afterwards either.

Tim Brown
10-01-2009, 11:01 AM
10/1/09 Thursday BW 165

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
230 lbs x 5 reps x 5 sets
(+5 lbs)

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps
95 lbs x 5 reps x 2 sets
(+2.5 lbs)

Ugh. That 5x5 wears you out.

Tim Brown
10-02-2009, 05:19 PM
9/25/09 Friday BW 166

Power Cleans
45 lbs x 3 reps *
95 lbs x 3 reps *
105 lbs x 3 reps
120 lbs x 3 reps x 5 sets
(+5 lbs)

Metcon
Per Arm w/ 40lb dumbbell
One armed Push press followed by one armed swings
8/6/4

* Hang Clean
I'm finally cleaning up my technique on the cleans. I'm mostly concerned with full extension. I feel everything else is minimal in comparison.
Metcon went well. I probably could've gone heavier, but it's difficult to straddle that area between full out effort and rep failure.

Tim Brown
10-04-2009, 09:33 AM
10/04/09 Sunday BW 165

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
255 lbs x 1 rep PR
265 lbs x 1 rep PR
275 lbs x 1 rep PR

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
157.5 lbs x 5/3/2
(same weight)

I'm reverting to the standard WF CF, so I thought I'd go for some singles on my squats today. I'm pretty impressed, and I felt like I could have gone a little higher. Benching, on the other hand, sucked. So it goes. I also completely forgot to do chin-ups.

Tim Brown
10-06-2009, 06:22 AM
10/5/09 Monday BW 165

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
255 lbs x 5 reps
(+10 lbs)

Dumbbell Long Cycle
40 lbs x 3:00
(+ secs)

Tim Brown
10-08-2009, 10:30 AM
10/8/09 Thursday BW 166

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
205 lbs x 1 rep
240 lbs x 5 reps x 3 sets
(+5 lbs)

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps x 3 sets
(+2.5 lbs)

I like the 3x5 so much more.

Tim Brown
10-09-2009, 05:12 PM
10/9/09 Friday BW 166

Burgener Warm-Up

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps
125 lbs x 3/2/3/3/1
(Keep weight the same)

Instead of a metcon I messed around with some clean shrugs. My form is still not there on my PCs. I may start doing the Burgener warm up ever session, regardless if I'm cleaning or not.

Tim Brown
10-11-2009, 09:28 AM
10/11/09 Sunday BW 167

Burgener Warm-up

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
205 lbs x 1 rep
245 lbs x 5 reps x 3 sets
(+5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
157.25 lbs x 3 reps
150 lbs x 3/2 reps
(reset to 145)

The god damn bench is really beginning to piss me off. I add like 5 lbs and have to reset. The squats felt heavy as hell. I might try sticking to the 3x5 but only adding weight every week.

Tim Brown
10-12-2009, 04:55 PM
10/12/09 Monday BW 165

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
265 lbs x 5 reps
(+5 lbs)

Dumbbell Long Cycle
40 lbs x 3:15
(+ 15 secs)

Bueno

Tim Brown
10-15-2009, 10:37 AM
10/14/09 Thursday BW 164

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
250 lbs x 3 reps x 3 sets
(I'll do the same at 5x3 on Sunday)

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
102.5 lbs x 3/2/1
(I'm for real going to reset to 95 lbs next time)

God damn pressing

Tim Brown
10-16-2009, 02:42 PM
10/16/09 Friday BW 163

Burgener Warm-Up

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps
125 lbs x 3 reps x 5 sets
(+ 5 lbs)

Clean High Pull
155 lbs x 5 reps x 3 sets
(probably do hang cleans next week)

Tim Brown
10-29-2009, 09:42 AM
10/29/09 Thursday BW 165

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
240 lbs x 3 reps x 3 sets
(5x3 same weight)

Press
65 lbs x 5 reps
95 lbs x 3 reps x 5 sets
(+2.5 lbs)

I took a week and a half off trying to catch up on a few things, and I felt the break in today's workout. Everything was wobbly. I've decided to play around a little with my rep/set schemes, and see what happens.

Alex Bond
10-29-2009, 11:35 AM
Are you sure it's not a food thing? It seems like you are pretty consistently around the same weight, do you have some particular reason for that? It seems to be on the light side. Personally, I found a direct correlation between how much I eat and how well I do in linear progression. Before you step away from the 3x5s, maybe you should try upping the calories. Even with your lighter bodyweight, your lifts don't seem to be at the point where they should be stalling out as they have in the press and bench. If you absolutely can't put on weight for a sport or something, then that's how it is, but upping the calories can really smooth the way for when that linear progression gets hard.

Tim Brown
10-31-2009, 04:51 PM
Alex, you're absolutely right; most of my problems are from recovery. I've done the eating thing enough times to know how helpful it is getting past stalls. Unfortunately, for the past few months I've had outside responsibilities that have limited me from eating a ton and getting enough sleep. I've noticed when I'm eating 3000+ cals a day I get pretty sluggish. Regardless, you've inspired me. I'll up the calories and see what happens. I'm also adjusting back to a 3 day a week program, as I need the extra time for other endeavors.
I'm still a little curious about doing my presses 5 sets x 3 reps instead of 3x5, so I may give it a run.

Sun: Squats 3x5, Bench/Press 3x5 or (5x3), Chins
Tues: Bench/Press 3x5 or (5x3), Deads 3x5/PowerCleans 5x3
Thurs: Squats 3x5, Bench/Press 3x5 or (5x3), Chins

Tim Brown
11-01-2009, 04:35 PM
11/1/09 Sunday BW 167

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
205 lbs x 2 rep
235 lbs x 5 reps x 3 sets
(I'll probably start this cycle at 225 on Thurs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
145 lbs x 5 reps x 3 sets
(+2.5 lbs)

Tim Brown
11-03-2009, 09:04 AM
11/3/09 Tuesday BW 167

Press
45 lbs x 5 reps
65 lbs x 3 reps
80 lbs x 3 reps
97.5 lbs x 5 reps x 3 sets
(+2.5 lbs)

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
255 lbs x 5 reps
(+10 lbs)

Tim Brown
11-05-2009, 07:12 PM
11/5/09 Tuesday BW 167

Bench
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
147.5 lbs x 5 reps x 3 sets
(+2.5 lbs)

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 5 reps x 3 sets
(+5 lbs)

Tim Brown
11-09-2009, 11:02 AM
11/9/09 Tuesday BW 167

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
205 lbs x 2 reps
230 lbs x 5 reps x 3 sets

Press
45 lbs x 5 reps
65 lbs x 5 reps
85 lbs x 3 reps
100 lbs x 5 reps x 3 sets

Well, this is it for me until mid December. I unfortuantly have a ton of stuff coming up on deadlines, and I can't spare a second for the gym. Hopefully I won't sacrifice too much of my gains.

james forshaw
11-09-2009, 02:39 PM
Come on, Tim! You know about Ross Enamait already, he even has a workout called "No excuses" - there's always time to get in a good quality workout.

Tim Brown
11-17-2009, 01:11 PM
Ha! I do know. Unfortunatly I'm just too damn tired at the end of these days to give a damn, and just can't reconcile any moment of the day I'm not working. I am, however, eagerly awaiting December.

Tim Brown
01-04-2010, 10:53 AM
Alright, I'm back.

1/4/10 Monday BW 167

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
205 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 5 reps x 3 sets

Chin-ups
4/4/4

That went horribly. I'm going to put on some weight and get these lifts back up.

Tim Brown
01-06-2010, 08:40 AM
1/6/10 Wednesday BW 168

Squat
45 lbs x 5 reps x 2 sets
135 lbs x 5 reps
165 lbs x 5 reps x 2 sets

Press
45 lbs x 5 reps
65 lbs x 5 reps
85 lbs x 5 reps x 3 sets

Deadlift
135 lbs x 5 reps
185 lbs x 4 reps
225 lbs x 5 reps

sore

Tim Brown
01-08-2010, 09:03 AM
1/8/10 Monday BW 172

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
210 lbs x 5 reps x 3 sets
(+5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
140 lbs x 5 reps x 3 sets
(+5 lbs)

Chin-ups
5/4/4

better

Tim Brown
01-11-2010, 08:31 AM
1/10/10 Monday BW 170

Squat
45 lbs x 5 reps
135 lbs x 5 reps
185 lbs x 3 reps
215 lbs x 5 reps x 3 sets
(+5 lbs)

Press
45 lbs x 5 reps
65 lbs x 5 reps
75 lbs x 3 reps
90 lbs x 5 reps x 3 sets
(+5 lbs)

Chin-ups
5/5/5

I'm getting all my reps, but everything still feels pretty heavy - including the warm ups.

Tim Brown
01-13-2010, 07:58 AM
1/13/10 Wednesday BW 170

Squat
45 lbs x 5 reps
135 lbs x 5 reps
170 lbs x 5 reps x 3 sets

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
145 lbs x 5 reps x 3 sets
(+2.5 lbs)

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps x 5 sets

Tim Brown
01-15-2010, 09:36 AM
1/15/10 Friday BW 175 (this was a big jump, might have been a bad read)

Squat
45 lbs x 5 reps
135 lbs x 5 reps
170 lbs x 3 reps
205 lbs x 1 reps
220 lbs x 5 reps x 3 sets
(+5 lbs)

Press
45 lbs x 5 reps
80 lbs x 4 reps
95 lbs x 5 reps x 3 sets
(+5 lbs)

Chin-ups
5/5/5

I spent a lot longer between sets today. It really helped.

Tim Brown
01-17-2010, 11:31 AM
1/17/10 Sunday BW 172

Squat
45 lbs x 5 reps
135 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 1 reps
225 lbs x 5 reps x 3 sets
(+5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 1 rep
160 lbs x 2 reps *
150 lbs x 5 reps x 2 sets
(+5 lbs)

Chin-ups
6/5/4

I had to go today because the gym is closed on Monday.
* I put the wrong damn plates on. Must have been too busy thinking about the cowboys game.

Tim Brown
01-27-2010, 07:42 AM
1/27/10 Wednesday BW 172

Squat
45 lbs x 5 reps
135 lbs x 5 reps
180 lbs x 5 reps x 2 sets

Bench Press
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 rep
150 lbs x 5 reps x 3 sets
(+5 lbs)

Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
205 lbs x 3 reps
235 lbs x 5 reps
(+10 lbs)

My wife had our son, so I had to take another week off....back at it.

Tim Brown
01-29-2010, 09:31 AM
1/29/10 Friday BW 173

Squat
115 x 5 reps
140 x 5 reps
170 x 5 reps
195 x 5 reps
230 x 3 reps
170 x 8 reps

Bench
75 x 5 reps
95 x 5 reps
115 x 5 reps
130 x 5 reps
155 x 3 reps
115 x 8 reps

Power Clean
60 x 5 reps
70 x 5 reps
85 x 5 reps
100 x 5 reps
120 x 3 reps

Tim Brown
02-01-2010, 08:52 AM
2/1/10 Monday BW 173

Squat
115 x 5 reps
145 x 5 reps
175 x 5 reps
200 x 5 reps
230 x 5 reps


Bench
80 x 5 reps
95 x 5 reps
115 x 5 reps
135 x 5 reps
155 x 5 reps

Power Clean
60 x 5 reps
75 x 5 reps
90 x 5 reps
105 x 5 reps
120 x 5 reps

Tim Brown
02-03-2010, 08:33 AM
2/3/10 Wednesday BW 173

Front Squat
115 x 5 reps
145 x 5 reps
175 x 5 reps x 2 sets

Press
65 x 5 reps
75 x 5 reps
85 x 5 reps
95 x 5 reps

Deadlift
150 x 5 reps
180 x 5 reps
210 x 5 reps
245 x 5 reps

Tim Brown
02-05-2010, 08:52 AM
2/5/10 Friday BW 174

Squat
115 x 5 reps
145 x 5 reps
175 x 5 reps
200 x 5 reps
235 x 3 reps
175 x 8 reps

Bench
80 x 5 reps
95 x 5 reps
115 x 5 reps
135 x 5 reps
160 x 3 reps
115 x 8 reps

Power Clean
60 x 5 reps
75 x 5 reps
90 x 5 reps
105 x 5 reps
125 x 3 reps

Tim Brown
02-08-2010, 08:17 AM
2/8/10 Monday BW 176

Squat
120 lbs x 5 reps
145 lbs x 5 reps
175 lbs x 5 reps
205 lbs x 5 reps
235 lbs x 5 reps

Bench
80 lbs x 5 reps
100 lbs x 5 reps
120 lbs x 5 reps
140 lbs x 5 reps
160 lbs x 5 reps

Power Clean
60 lbs x 5 reps
75 lbs x 5 reps
90 lbs x 5 reps
110 lbs x 5 reps
125 lbs x 3 reps

The power cleans warmed up nicely, but I couldn't pull up the last couple of reps.

Tim Brown
02-10-2010, 08:20 AM
2/10/10 Wednesday BW 175

Front Squat
115 x 5 reps
145 x 5 reps
175 x 5 reps x 2 sets

Press
65 x 5 reps
75 x 5 reps
85 x 5 reps
100 x 5 reps

Deadlift
155 x 5 reps
185 x 5 reps
215 x 5 reps
250 x 5 reps

I'm torn on keeping the front squats or just doind recovery light back squats (low bar).

Tim Brown
02-12-2010, 08:12 AM
2/12/10 Friday BW 172

Squat
120 x 5 reps
145 x 5 reps
175 x 5 reps
205 x 5 reps
240 x 3 reps
175 x 8 reps

Bench
80 x 5 reps
100 x 5 reps
120 x 5 reps
140 x 5 reps
165 x 3 reps
120 x 8 reps

Power Clean
60 x 5 reps
75 x 5 reps
90 x 5 reps
105 x 5 reps
125 x 3 reps

Tim Brown
02-15-2010, 08:31 AM
2/15/10 Monday BW 175

Squat
120 lbs x 5 reps
150 lbs x 5 reps
180 lbs x 5 reps
210 lbs x 5 reps
240 lbs x 5 reps

Bench
80 lbs x 5 reps
100 lbs x 5 reps
120 lbs x 5 reps
140 lbs x 5 reps
165 lbs x 5 reps

Power Clean
60 lbs x 5 reps
80 lbs x 5 reps
95 lbs x 5 reps
110 lbs x 5 reps
125 lbs x 3 reps
(2nd fail. I'm dropping back down to a high set of 110)

Tim Brown
02-17-2010, 07:05 AM
2/17/10 Wednesday BW 175

Front Squat
115 x 5 reps
150 x 5 reps
180 x 5 reps x 2 sets

Press
65 x 5 reps
80 x 5 reps
90 x 5 reps
100 x 5 reps

Deadlift
160 x 5 reps
195 x 5 reps
225 x 5 reps
260 x 5 reps

I'm pretty pleased with my deadlift today. I overhand gripped the 225.

Tim Brown
02-19-2010, 10:52 AM
2/19/10 Friday BW 175

Squat
120 x 5 reps
150 x 5 reps
180 x 5 reps
210 x 5 reps
250 x 3 reps
180 x 8 reps

Bench
85 x 5 reps
105 x 5 reps
125 x 5 reps
145 x 5 reps
170 x 3 reps
125 x 8 reps

Power Clean
55 x 5 reps
65 x 5 reps
80 x 5 reps
90 x 5 reps
110 x 3 reps

Bench and Squat went great!

Tim Brown
02-22-2010, 09:09 AM
2/15/10 Monday BW 175

Squat
125 lbs x 5 reps
155 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 5 reps
250 lbs x 5 reps

Bench
85 lbs x 5 reps
105 lbs x 5 reps
130 lbs x 5 reps
150 lbs x 5 reps
170 lbs x 2 reps (argh)

Power Clean
115 lbs x 5 reps x 3 sets

I'll have to redo that bench. I'm chalking it up to lack of sleep.

Tim Brown
02-24-2010, 07:15 AM
2/24/10 Wednesday BW 175

Front Squat
125 x 5 reps
155 x 5 reps
185 x 5 reps x 2 sets

Press
65 x 5 reps
80 x 5 reps
90 x 5 reps
105 x 5 reps

Deadlift
165 x 5 reps
200 x 5 reps
230 x 5 reps
265 x 5 reps

Tim Brown
02-26-2010, 09:26 AM
2/26/10 Friday BW 175

Squat
125 lbs x 5 reps
155 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 5 reps
255 lbs x 3 reps

Bench
85 lbs x 5 reps
105 lbs x 5 reps
125 lbs x 5 reps
145 lbs x 5 reps
170 lbs x 3 reps

Power Clean
115 lbs x 5 reps x 3 sets

So instead of waiting for a full blown stall on any and all of these lifts, I've decided to try resetting back two weeks at the end of every 6 week cycle. So my first two weeks will be identical to my last two weeks. It slows down progress a bit, but I just don't want to deal with the complete burn out and super long workouts that comes when I push these cycles until complete colapse. Also, it'll be easier for me to sub out different exercises (hang cleans for deads, push presses for presses, etc.) without having to worry about not going back to them in the near future.

Tim Brown
03-01-2010, 08:07 AM
3/1/10 Monday BW 172

Squat
125 lbs x 5 reps
155 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 5 reps
245 lbs x 5 reps

Bench
80 lbs x 5 reps
100 lbs x 5 reps
120 lbs x 5 reps
140 lbs x 5 reps
160 lbs x 5 reps

Power Clean
90 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
115 lbs x 5 reps

Tim Brown
03-03-2010, 08:28 AM
3/3/10 Wednesday BW 172

Front Squat
125 lbs x 5 reps
155 lbs x 5 reps
185 lbs x 5 reps x 2 sets

Press
65 lbs x 5 reps
75 lbs x 5 reps
90 lbs x 5 reps
100 lbs x 5 reps

Deadlift
165 lbs x 5 reps
295 lbs x 5 reps
230 lbs x 5 reps
260 lbs x 5 reps

Tim Brown
03-05-2010, 09:21 AM
3/05/10 Friday BW 172

Squat
125 lbs x 5 reps
155 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 5 reps
250 lbs x 3 reps
185 lbs x 8 reps

Bench
80 lbs x 5 reps
100 lbs x 5 reps
120 lbs x 5 reps
140 lbs x 5 reps
165 lbs x 3 reps
120 lbs x 8 reps

Power Clean
90 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 3 reps

This deload is tougher than I thought it was going to be. I cut back on my calories a little bit, which it probably the issue. I might have a proper deload week soon.

Tim Brown
03-08-2010, 06:15 PM
3/08/10 Monday BW 172

Squat
125 lbs x 5 reps
155 lbs x 5 reps
190 lbs x 5 reps
200 lbs x 5 reps
250 lbs x 5 reps

Bench
85 lbs x 5 reps
105 lbs x 5 reps
125 lbs x 5 reps
145 lbs x 5 reps
165 lbs x 3 reps (blah)

Alright, I changed my mind. I got convinced by Lyle McDonald's article to rotate between leaning out and gaining. I'm going to drop the calories and change the routine until I reach 10% bf (I'm abou 17 right now), and then back to 5x5.
Here's my routine for cutting
3 Days a week rotating between:
All 3x3s will be ramping after WU.

Day A
Squat 3x3
Bench 3x3

Day B
Deads 1x3/Power Cleans 3x3
Press 3x3

I'll add weight when I can.

Tim Brown
03-10-2010, 06:52 AM
3/10/10 Wednesday BW 170

Press
45 lbs x 5 reps
85 lbs x 3 reps
95 lbs x 3 reps
105 lbs x 3 reps
(+5 lbs)

Deadlift
175 lbs x 3 reps
205 lbs x 3 reps
235 lbs x 3 reps
265 lbs x 3 reps
(+5 lbs)

Tim Brown
03-19-2010, 03:28 PM
3/13/10 Friday BW 170

Squat
135 lbs x 5 reps
195 lbs x 3 reps
225 lbs x 3 reps
255 lbs x 3 reps
(+5 lbs)

Bench
115 lbs x 5 reps
130 lbs x 3 reps
150 lbs x 3 reps
170 lbs x 3 reps

Push Press
2x35 lb dumbbell
3 sets x 15 reps (30 sec rest between)

Dumbbell Swings
60 lb dumbbell
3 sets x 15 reps (30 sec rest between)

Tim Brown
03-19-2010, 03:30 PM
3/19/10 Friday BW 167

Press
45 lbs x 5 reps
90 lbs x 3 reps
100 lbs x 3 reps
110 lbs x 3 reps
(+5 lbs)

Power Clean
95 lbs x 3 reps
110 lbs x 3 reps
125 lbs x 3 reps
(+ 5lbs)

95 lb Front Squat + pull ups
6 reps for both x 4 sets (60 sec rest between)

Machine Rows
110 lbs
3 sets x 10 reps (30 sec rest between)

Tim Brown
03-22-2010, 12:48 PM
3/22/10 Friday BW 166

Squat
135 lbs x 5 reps
200 lbs x 3 reps
230 lbs x 3 reps
260 lbs x 3 reps
(+5 lbs)

Bench
115 lbs x 5 reps
135 lbs x 3 reps
150 lbs x 3 reps
165 lbs x 3 reps
(+5 lbs)

Row Machine
400 M x 4 (1:15 rest between)

It's been a long time since I did any of this conditioning stuff. It's horrible.

Tim Brown
03-24-2010, 11:01 AM
3/24/10 Wednesday BW 165

Press
45 lbs x 5 reps
95 lbs x 3 reps
105 lbs x 3 reps
115 lbs x 3 reps
(+5 lbs)

Deadlift
180 lbs x 3 reps
210 lbs x 3 reps
240 lbs x 3 reps
270 lbs x 2 reps
(keep the same)

Tim Brown
03-31-2010, 07:40 AM
3/31/10 Wednesday BW 165

Squat
135 lbs x 5 reps
205 lbs x 3 reps
235 lbs x 3 reps
265 lbs x 1 rep followed by fail
(go to 250)

Bench
115 lbs x 5 reps
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps
(+5 lbs)

It looks like missing gym sessions and cutting calories is starting to catch up with me.

Tim Brown
04-18-2010, 02:53 PM
4/16/10 Friday BW 165

Magic 50
35 lbs DB Snatch X 5 reps per arm
35 lbs DB Swing x 5 reps per arm
10 Burpees
1 minute rest

5 times

I've had some trouble getting into the gym recently, so I've decided to ad lib a bit until things settle down again.

Tim Brown
04-18-2010, 02:56 PM
4/18/10 Sunday BW 165

More Ross E. Workouts
Burpees x 30 sec
Jumping Jacks x 30 sec
Mountain Climbers w/ 5lb weights x 30 sec
Shadow boxing x 30 sec

5 times

Tim Brown
04-26-2010, 01:32 PM
4/26/10 BW 164

Squat
115 lbs x 5 reps
145 lbs x 5 reps
175 lbs x 5 reps
200 lbs x 5 reps
235 lbs x 3 reps

Bench
80 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 5 reps
155 lbs x 1 reps

Not exactly where I want to be, but at least I'm back in the gym. Hopefully things will pick up on Wednesday!

Tim Brown
04-28-2010, 09:56 AM
4/28/10 Wednesday BW 164

Bench
80 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 5 reps
155 lbs x 3 reps

Power Clean
95 lbs x 5 reps
100 lbs x 5 reps
105 lbs x 5 reps
120 lbs x 3 reps

I'll pick up the volume next week. Time permitting, I'll do Squat/Bench/Power Clean Mon and Wed, and some sort of GPP on Friday.

I've been doing eat stop eat recently, just for the hell of it. I fast two days a week (tues and thurs).

Tim Brown
05-03-2010, 10:49 AM
5/3/10 Monday BW 164

Squat
115 lbs x 5 reps
145 lbs x 5 reps
175 lbs x 5 reps
205 lbs x 5 reps
225 lbs x 2 reps

Bench
95 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 5 reps
155 lbs x 3 reps

Not going well. This cutting shit is hard.

Tim Brown
05-05-2010, 07:23 AM
5/5/10 Wednesday BW 164

Incline Bench
100 lbs x 5 reps
115 lbs x 5 reps
130 lbs x 5 reps

Power Clean
85 lbs x 5 reps
100 lbs x 5 reps
115 lbs x 5 reps

Chin ups
5/5/5

Tim Brown
05-11-2010, 06:04 AM
5/10/10 Monday BW 163

Squat
145 lbs x 5 reps
185 lbs x 3 reps
210 lbs x 3 reps
240 lbs x 2 reps

Bench
95 lbs x 5 reps
115 lbs x 3 reps
130 lbs x 3 reps
150 lbs x 3 reps
100 lbs x 10 reps x 5 sets (60-90 secs between)

Tim Brown
05-12-2010, 08:28 AM
5/12/10 Wednesday BW 162

Power Clean
85 lbs x 5 reps
100 lbs x 5 reps
115 lbs x 5 reps

Press
75 lbs x 5 reps
85 lbs x 5 reps
95 lbs x 5 reps
70 lbs x 10 reps x 2 sets (60-90 secs between)
60 lbs x 7 reps x 3 sets (60-90 secs between)

I've been experimenting with the 5/3/1 "2 day a week" plan. I'll probably begin it in earnest on Monday.

Tim Brown
05-17-2010, 01:17 PM
5/17/10 Monday BW 162

Squat
45 lbs x 5 reps
155 lbs x 5 reps
180 lbs x 5 reps
205 lbs x 6 reps

Bench
105 lbs x 5 reps
120 lbs x 5 reps
135 lbs x 6 reps
80 lbs x 10 reps x 5 sets - 90 sec rest between sets

Tim Brown
05-20-2010, 10:02 AM
5/20/10 Thursday BW 161

Dumbbell Presses 25 lbs x 9 reps x 3 sets
Side Lateral DB Raises 20 lbs x 10 reps x 3 sets
Seated Rear delt Raises 15 lbs x 12 reps x 3 sets
Front Raise 45 lbs x 20 reps

Tim Brown
05-21-2010, 11:09 AM
5/21/10 Monday BW 161

Deadlift
165 lbs x 5 reps
190 lbs x 5 reps
215 lbs x 5 reps

Press
70 lbs x 5 reps
80 lbs x 5 reps
90 lbs x 5 reps

Tim Brown
06-01-2010, 08:31 AM
6/1/10 Tuesday BW 163

Press
70 lbs x 5 reps
80 lbs x 5 reps
95 lbs x 6 reps

Corkscrew Press Seated
2-25lb dumbbells
8 reps x 2 sets
5 reps x 2 sets (90 sec rest between all sets)

Hang Cleans
95 lbs x 5 reps x 3 sets

Tim Brown
06-02-2010, 08:13 AM
6/2/10 Wednesday BW 162

Squat
45 lbs x 5 reps
135 lbs x 4 reps
165 lbs x 5 reps
185 lbs x 5 reps
210 lbs x 5 reps

Dumbbell Lunges
2 50lb DB x 10 reps x 5 sets (90 sec rest between)

Some ab stuff

Tim Brown
06-04-2010, 07:52 AM
6/4/10 Friday BW ?

Bench Press
105 lbs x 5 reps
120 lbs x 5 reps
140 lbs x 5 reps

Incline Bench Press
2-30lb DBs 10 reps x 4 sets (90 sec rest between)

One armed DB Rows
35 lbs 10 reps x 4 sets (90 sec rest between)

I'm still sore from those lunges.

Tim Brown
06-07-2010, 07:38 AM
6/7/10 Monday BW 163

Press
45 lbs x 5 reps
70 lbs x 3 reps
90 lbs x 3 reps
100 lbs x 5 reps

Corkscrew Press Seated
2-20lb dumbbells
10 reps x 2 sets
7 reps x 2 sets (90 sec rest between all sets)

Hang Cleans
100 lbs x 5 reps x 3 sets

This all went pretty well after a weekend of moving.

Tim Brown
06-08-2010, 09:34 AM
6/8/10 Tuesday 160

Deadlift
135 lbs x 5 reps
175 lbs x 3 reps
200 lbs x 3 reps
225 lbs x 4 reps

Snatch Grip Deadlift
135 lbs x 8 reps x 5 sets (90 seconds rest)

The SGDLs were tiring. I'll keep the weight the same next week.

On a related note, I'm starting a chin-up program tonight!

Tim Brown
06-09-2010, 08:04 AM
6/9/10 Wednesday 161

Bench Press
115 lbs x 3 reps
130 lbs x 3 reps
145 lbs x 5 reps

Incline Bench Press
2-35lb DBs x 10 reps x 3 sets
7 reps x 1 set (90 sec rest)

One Arm Rows
40 lb DB 10 reps per arm x 4 sets (90 sec rest)

Last night I also started my chin up routine which included

Chin-Ups
4/3/3/3/3 (90 sec rest)

Push Ups
25/23/22 (5 minute rest between)

Tim Brown
06-10-2010, 08:05 AM
6/10/10 Thursday

Squat
135 lbs x 5 reps
175 lbs x 3 reps
200 lbs x 3 reps
225 lbs x 3 reps

DB Lunges
2-50lb DBs 10 reps x 5 sets (90 sec rest)

Last Night Chin Up Work
1/2/3/4 (10 sec between set followed by 90 sec rest) 4

Push ups
25/25/20

No more gym until Monday.

Tim Brown
06-14-2010, 08:08 AM
6/15/10 Monday 165

Press
80 lbs x 5 reps
95 lbs x 3 reps
105 lbs x 3 reps

Corkscrew Press Seated
2-20lb dumbbells
10 reps x 4 sets (90 sec rest between all sets)
(I'll keep this weight the same next week)

Hang Cleans
105 lbs x 5 reps x 3 sets

Also
Last Thursday Night
Pull ups 3 sets of 2 (60 sec rest)
Close Grip Chin Up 3 sets of 2 (60 sec Rest)
Palms Facing Chin Up 3 sets of 2 (60 sec Rest)

Push ups
25/25/25

Last Friday
21 sets of 2 chin ups (60 sec rest) I could have kept going, but the baby was crying.

Pushups
25/25/25

Last Saturday
Chin ups
5/4/4/4/4

Tim Brown
06-15-2010, 08:03 AM
6/15/10 Tuesday BW 163

Deadlift
135 lbs x 5 reps
190 lbs x 5 reps
210 lbs x 3 reps
240 lbs x 3 reps

Snatch Grip Deadlift
135 lbs x 8 reps x 5 sets (90 seconds rest)

The SGDLs were really easy today. They're also a hell of a lot of fun. I'll still keep the weight the same of them until the next cycle.

Tim Brown
06-16-2010, 07:08 AM
6/16/10 Wednesday BW 164

Bench
120 lbs x 5 reps
140 lbs x 3 reps
155 lbs x 3 reps

Incline Bench Press
2-35lb DBs x 10 reps x 4 sets (90 sec rest)

One Arm Rows
40 lb DB 10 reps per arm x 4 sets (90 sec rest)

Last night

Chin-Ups
6/5/4/5/4 (90 sec rest)

Push Ups
25/25/25 (5 minute rest between)

The inclines felt a little light this time, but I'll maintain the weight through my last week of this first cycle.

Tim Brown
06-17-2010, 07:41 AM
6/17/10 Thursday BW ?

Squat
135 lbs x 5 reps
185 lbs x 5 reps
215 lbs x 3 reps
235 lbs x 2 reps

DB Lunges
2-50lb DBs 10 reps x 5 sets (90 sec rest)

Last Night Chin Up Work
1/2/3/4/5/1 (10 sec between set followed by 90 sec rest) 6

Push ups
25/25/25

Tim Brown
06-20-2010, 09:09 AM
6/17/10 Thursday night

Pull ups 3 sets of 3 (60 sec rest)
Close Grip Chin Up 3 sets of 3 (60 sec Rest)
Palms Facing Chin Up 3 sets of 3 (60 sec Rest)

Push ups
25/25/25

6/18/10 Friday
15 sets of 3 chin ups (60 sec rest)

Pushups
25/25/25

6/19/10 Saturday
Chin ups
7/7/7/7/7

Tim Brown
06-24-2010, 09:07 AM
Deload Week!

6/22/10

Chin Ups
8/6/6/6/6 (90 sec rest)

Push Ups
25/25/25

6/23/10

Press
45 lbs x 5 reps
55 lbs x 5 reps
65 lbs x 5 reps

Deadlift
100 lbs x 5 reps
125 lbs x 5 reps
150 lbs x 5 reps

Chin Ups
1/2/3/4/5/2 (10 sec rest followed by 90 sec rest) 6

6/24/10

Bench
60 lbs x 5 reps
85 lbs x 5 reps
95 lbs x 5 reps

Squat
100 lbs x 5 reps
125 lbs x 5 reps
150 lbs x 5 reps

I don't know if I really needed, but it's nice to have a light and quick week.

Tim Brown
06-28-2010, 11:24 AM
6/28/10 Monday BW 161

2nd Wave

Press
75 lbs x 5 reps
85 lbs x 5 reps
100 lbs x 5 reps

Power Jerk
100 lbs x 5 reps
110 lbs x 5 reps
110 lbs x 3 reps
(I'll probably shoot for 5 sets of 3 next time)

This new wave and, depending how it goes, subsequent waves will be accompanied by weightlifting lifts. I'm still getting a feel for how I want the set/reps worked out. For squat and DL day I'll probably do the power move first.

I've also been doing body weight movements most days at home, but I've decided not to log them anymore. I'll just post milestones.

Tim Brown
06-29-2010, 07:20 AM
6/29/10 Tuesday BW 161

Hang Power Snatch
45 lbs x 3 reps
85 lbs x 2 reps
75 lbs x 3 reps x 2 sets
85 lbs x 2 reps
80 lbs x 3 reps

Dead Lift
170 lbs x 5 reps
195 lbs x 5 reps
225 lbs x 5 reps

Dead lifting was a piece of cake. The snatches, on the other hand, were a miserable failure--and a bit embarassing.

Tim Brown
07-01-2010, 08:35 AM
7/1/10 Thursday BW 164

Bench Press
110 lbs x 5 reps
125 lbs x 5 reps
140 lbs x 7 reps

Kroc Rows
50 lb DB x 21 reps per arm

I bought a 300lb barbell set off of craigslist for 60 bucks! Just have to build a squat stand and get a bench.
No more fighting 18 year olds using the squat rack to bulk up their forearms.

Tim Brown
08-02-2010, 07:05 AM
8/1/10 Sunday

Press
70 lbs x 5 reps
85 lbs x 5 reps
95 lbs x 5 reps

L-Sit Work
Pull ups
push-ups
Jump rope

I finally got my home gym set up. I built a squat rack and a chin up bar, and got a 300 lb olympic set. The new set feels heavier than the gym. I can't really account for this, but it has resulted in me starting light again. All and all, I'm pretty excited about working out in my basement.

Tim Brown
08-03-2010, 11:33 AM
8/2/10 Monday

Deadlift
165 lbs x 5 reps
195 lbs x 5 reps
215 lbs x 5 reps

Power Snatch
45 lbs x 5 reps
65 lbs x 3 reps x 2 sets
75 lbs x 3 reps x 2 sets

Pullups & Pushups

Jump Rope
Worked on my double unders

Tim Brown
08-06-2010, 08:11 AM
8/4/10 Thursday

Weighted Push ups
35 lbs x 10 reps x 2 sets
45 lbs x 5 reps x 3 sets

Pull Ups
Jump Rope

Tim Brown
08-10-2010, 07:23 AM
8/9/10 Monday

Hang Snatch
70 lbs x 2 reps x 5 sets

Power jerk
75 lbs x 2 reps x 5 sets

Snatch pull
135 lbs x 3 reps x 5 sets

Sit-ups - 50

Tim Brown
08-11-2010, 08:18 PM
8/10/10

Burgener Warm Up

Power Snatch
75 lbs x 1 rep
85 lbs x 1 rep x 4 sets

Power Clean & jerk
95lbs x 1 rep x 4 sets

Back squat
135 lbs x 3 reps
185 lbs x 3 reps x 3 sets

3 sets; no rest:
15 push ups
10 chin-ups

Tim Brown
08-11-2010, 08:26 PM
8/11/10

Burgener Warm Up

Power Hang Clean
95 lbs x 2 reps x 5 sets

Clean pull
135lbs x 3 reps x 5 sets

Snatch balance
85 lbs x 2 reps
75 lbs x 2 reps x 3 sets

Planks - front/side x max x 2

Tim Brown
08-17-2010, 07:39 AM
8/16/10

Burgener Warm Up

Power snatch
80 lbs x 2 reps x 5 sets

Power Jerk
85lbs x 2 reps x 5 sets

Snatch pull
135 lbs x 3 reps x 3 sets

Chin ups & jump rope

Tim Brown
08-19-2010, 08:41 AM
8/18/10

Burgener Warm Up

Snatch Pull
135 lbs x 5 reps x 6 sets

Overhead Squat
65lbs x 5 reps x 6 sets

Squat
135 lbs x 3 reps
185 lbs x 3 reps x 5 sets
205 lbs x 3 reps x 2 sets


Chin ups & jump rope

Tim Brown
08-22-2010, 07:26 AM
8/21/10 Saturday

Burgener Warm Up

3 Pos Snatch
45 lbs x 3 reps
55 lbs x 3 reps x 4 sets

Snatch Push Press
55 lbs x 5 reps
65 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 5 reps x 2 sets

Snatch Pull
135 lbs x 3 reps
140 lbs x 3 reps x 2 sets

Front Squat
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps x 2 sets

Chin Ups

My snatch problems are really a balance issue.

Tim Brown
08-22-2010, 12:37 PM
8/22/10 Sunday

Burgener Warm Up

3 Pos Clean
45 lbs x 3 reps
95 lbs x 1 rep x 4 sets

Rack Jerks
95 lbs x 2 reps x 3 sets
105 lbs x 2 reps x 2 sets

Clean Pull
135 lbs x 3 reps
145 lbs x 3 reps
155 lbs x 3 reps

Back Squat (I've switched to high bar)
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
175 lbs x 5 reps
185 lbs x 5 reps

Knee raises

Tim Brown
08-28-2010, 08:12 AM
8/28/10 Saturday 165 lbs

Burgener Warm Up

Power Snatch
65 lbs x 3 reps
70 lbs x 3 reps
75 lbs x 3 reps
80 lbs x 3 reps
85 lbs x 3 reps

Snatch Grip Push Press + Overhead Squat
65 lbs x 1+3 reps
70 lbs x 1+3 reps
75 lbs x 1+3 reps
80 lbs x 1+3 reps
85 lbs x 1+3 reps

Snatch Shrugs
135 lbs x 5 reps
155 lbs x 5 reps x 2 sets

Stiff Legged Dead Lifts
155 lbs x 5 reps
165 lbs x 5 reps x 2 sets

Tim Brown
09-07-2010, 07:51 PM
9/7/10 Monday

Burgener Warm Up

Power Snatch
65 lbs x 2 reps x 2 sets
75 lbs x 2 reps x 2 sets
85 lbs x 2 reps x 2 sets

Snatch Grip Push Press
65 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 5 reps

Chin ups

Tim Brown
09-14-2010, 06:57 AM
9/14/10 Tuesday

Burgener Warm Up

Clean & Jerk
45 lbs x 2 reps
95 lbs x 2 reps x 2 sets
100 lbs x 2 reps x 2 sets
110 lbs x 2 reps x 3 sets

Chin Ups

Tim Brown
09-18-2010, 07:24 AM
9/18/10 Saturday

Burgener Warm Up

Snatch
45 lbs x 2 reps
65 lbs x 2 reps x 2 sets
80 lbs x 2 reps x 2 sets
90 lbs x 2 reps x 3 sets

Back Squat
135 lbs x 5 reps
185 lbs x 3 reps
195 lbs x 2 reps

Tim Brown
09-21-2010, 07:17 AM
9/21/10 Tuesday

Burgener Warm up

Power Jerk
70 lbs x 5 reps
80 lbs x 5 reps
90 lbs x 5 reps

Press
65 lbs x 10 reps x 2 sets
65 lbs x 4 reps (90 sec rest between all sets)

Chin Ups

Tim Brown
09-23-2010, 08:34 AM
9/22/10 Thursday

Burgener Warm Up

Power Clean
85 lbs x 3 reps
95 lbs x 3 reps
110 lbs x 3 reps

Pull Ups

Work on front lever progression

Went pretty good. Easy!

Tim Brown
09-28-2010, 12:02 PM
9/28/10 Tuesday

Burgener Warm up

Power Jerk
70 lbs x 5 reps
80 lbs x 5 reps
90 lbs x 5 reps

Press
65 lbs x 10 reps x 2 sets
65 lbs x 5 reps (90 sec rest between all sets)

Pull Ups

Tim Brown
09-30-2010, 10:03 AM
9/29/10 Thursday

Burgener Warm Up

Power Clean
85 lbs x 3 reps
95 lbs x 3 reps
110 lbs x 3 reps

Pull Ups

Work on front lever progression

Tim Brown
10-03-2010, 05:23 PM
10/2/10 Saturday BW 165

Burgener Warm Up

Power Snatch
60 lbs x 3 reps
70 lbs x 3 reps
75 lbs x 3 reps

Pull Ups

Work on L-Sit progression

10/3/10 Sunday

Back Squat
45 lbs x 5 reps
120 lbs x 5 reps
140 lbs x 5 reps
160 lbs x 5 reps

Push Ups
Chin Ups

Tim Brown
01-03-2011, 04:59 PM
Alright, so I've been working out, but not all that hard, and I certainly haven't written anything down.
I'm starting the year off with a 3 week cycle of Dan John's Big 21. After that the semester will be back underway and I'll reassess.

1/3/11 Monday BW 166

Clean & Press
45 lbs, 50 lbs, 55 lbs x 5 reps per weight
60 lbs, 65 lbs, 70 lbs, 75 lbs, 80 lbs, 85 lbs x 1 rep per weight

Power Snatch
45 lbs, 50 lbs, 55 lbs x 5 reps per weight
60 lbs, 65 lbs, 70 lbs, 75 lbs, 80 lbs, 85 lbs x 1 rep per weight

Power Clean & Jerk
55 lbs, 60 lbs, 65 lbs x 5 reps per weight
70 lbs, 75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs x 1 rep per weight

Pretty good overall. I slowed down a bit near the end.

Tim Brown
01-05-2011, 10:05 AM
1/5/11 Wednesday BW 166

Clean & Press
50 lbs, 55 lbs, 60 lbs x 5 reps per weight
65 lbs, 70 lbs, 75 lbs, 80 lbs, 85 lbs, 90 lbs x 1 rep per weight

Power Snatch
50 lbs, 55 lbs, 60 lbs x 5 reps per weight
65 lbs, 70 lbs, 75 lbs, 80 lbs, 85 lbs, 90 lbs x 1 rep per weight

Power Clean & Jerk
60 lbs, 65 lbs, 70 lbs x 5 reps per weight
75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs x 1 rep per weight

Good. I can see this getting hard.

Tim Brown
01-08-2011, 08:33 PM
1/7/11 Friday BW 166

Clean & Press
55 lbs, 60 lbs, 65 lbs x 5 reps per weight
70 lbs, 75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs, 1 rep rep per weight

Power Snatch
55 lbs, 60 lbs, 65 lbs x 5 reps per weight
70 lbs, 75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs x 1 rep per weight

Power Clean & Jerk
65 lbs, 70 lbs, 75 lbs x 5 reps per weight
80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs, 105 lbs x 1 rep per weight

Tim Brown
01-10-2011, 12:38 PM
1/10/11 Monday BW 166

Clean & Press
60 lbs, 65 lbs, 70 lbs x 5 reps per weight
75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs x 1 rep per weight

Power Snatch
60 lbs, 65 lbs, 70 lbs x 5 reps per weight
75 lbs, 80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs x 1 rep per weight

Power Clean & Jerk
70 lbs, 75 lbs, 80 lbs x 5 reps per weight
85 lbs, 90 lbs, 95 lbs, 100 lbs, 105 lbs, 110 lbs x 1 rep per weight

I couldn't pull up my first attempt at the 100 lb snatch, but the 2nd try flew right up.

Tim Brown
01-12-2011, 11:18 AM
1/12/11 Wednesday BW 166

Clean & Press
65 lbs, 70 lbs, 75 lbs x 5 reps per weight
80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs, 105 lbs x 1 rep per weight

Power Snatch
65 lbs, 70 lbs, 75 lbs x 5 reps per weight
80 lbs, 85 lbs, 90 lbs, 95 lbs, 100 lbs (missed) x 1 rep per weight

Power Clean & Jerk
75 lbs, 80 lbs, 85 lbs x 5 reps per weight
90 lbs, 95 lbs, 100 lbs, 105 lbs, 110 lbs, 115 lbs x 1 rep per weight

I missed my second to last snatch attempt and didn't even try the last, but I'm just going to keep going forward and see what happens next time. Everything else goes up nicely.

Tim Brown
01-14-2011, 11:58 AM
1/14/11 Friday BW 166

Clean & Press
70 lbs, 75 lbs, 80 lbs x 5 reps per weight
85 lbs, 90 lbs, 95 lbs, 100 lbs, 105 lbs, 110 lbs x 1 rep per weight

Power Snatch
70 lbs, 75 lbs, 80 lbs x 5 reps per weight
85 lbs, 90 lbs, 95 lbs, 100 lbs, 105 lbs (missed) x 1 rep per weight

Power Clean & Jerk
80 lbs, 85 lbs, 90 lbs x 5 reps per weight
95 lbs, 100 lbs, 105 lbs, 110 lbs, 115 lbs, 120 lbs x 1 rep per weight

One more week

Tim Brown
01-17-2011, 09:42 AM
1/17/11 Monday BW 167

Clean & Press
75 lbs, 80 lbs, 85 lbs x 5 reps per weight
90 lbs, 95 lbs, 100 lbs, 105 lbs, (110 lbs), (115) lbs x 1 rep per weight
I cleaned the last two weights, but I couldn't press them.

Power Snatch
75 lbs, 80 lbs, 85 lbs x 5 reps per weight
90 lbs, 95 lbs, 100 lbs, 105 lbs (missed) x 1 rep per weight

Power Clean & Jerk
85 lbs, 90 lbs, 95 lbs x 5 reps per weight
100 lbs, 105 lbs, 110 lbs, 115 lbs, 120 lbs, 125 lbs x 1 rep per weight

At least the power cleans are coming along.

Tim Brown
01-19-2011, 07:44 PM
1/19/11 Wednesday BW 167

Clean & Press
80 lbs, 85 lbs, 90 lbs x 5 reps per weight
95 lbs, 100 lbs, 105 lbs, 110 lbs, (115 lbs), (120) lbs x 1 rep per weight
Same as last, I cleaned the last two weights, but I couldn't press them.

Power Snatch
80 lbs, 85 lbs, 90 lbs x 5 reps per weight
95 lbs, 100 lbs, 105 lbs (missed) x 1 rep per weight

Power Clean & Jerk
90 lbs, 95 lbs, 100 lbs x 5 reps per weight
105 lbs, 110 lbs, 115 lbs, 120 lbs, 125 lbs, 130 lbs x 1 rep per weight

hard....

Tim Brown
01-24-2011, 05:56 AM
1/23/11 Sunday BW 170

HB Squat
95 lbs, 115 lbs, 140 lbs, 160 lbs, 185 lbs x 5 reps per weight

Bench
70 lbs, 85 lbs, 100 lbs, 120 lbs x 5 reps per weight
140 lbs x 4 reps

Power Clean
60 lbs, 70 lbs, 85 lbs, 100 lbs, 115 lbs x 5 reps per weight

Tim Brown
01-26-2011, 05:24 AM
1/25/11 Tuesday 168

HB Squat
95 lbs, 115 lbs x 5 reps per weight
140 lbs x 5 reps x 2 sets

Press
65 lbs, 75 lbs, 90 lbs x 5 reps per weight
105 lbs x 3 reps

High Pulls
95 lbs, 115 lbs, 130 lbs, 150 lbs x 5 reps per weight

Tim Brown
01-28-2011, 06:29 AM
1/27/11 Thursday BW 168

HB Squat
95 lbs, 115 lbs, 140 lbs, 160 lbs x 5 reps per weight
190 lbs x 3 reps
140 lbs x 8 reps

Bench
70 lbs, 85 lbs, 100 lbs, 120 lbs x 5 reps per weight
140 lbs x 3 reps
100 lbs x 8 reps

Power Clean
60 lbs, 70 lbs, 85 lbs, 100 lbs x 5 reps per weight
120 lbs x 3 reps

Tim Brown
02-01-2011, 08:22 PM
1/30/11 Sunday BW 169

HB Squat
95 lbs, 120 lbs, 145 lbs, 165 lbs, 190 x 5 reps per weight

Bench
70 lbs, 90 lbs, 105 lbs, 125, 140 lbs x 5 reps per weight

Power Clean
60 lbs, 75 lbs, 90 lbs, 105 lbs x 5 reps per weight

Close Grip Bench
100 lbs x 8 reps x 3 sets

Pull Ups

2/1/11 Tuesday BW 171

HB Squat
95 lbs, 120 lbs, 145 lbs, 145 lbs x 5 reps per weight

Press
60 lbs, 70 lbs, 85 lbs, 95 lbs x 5 reps per weight

High Pull
90 lbs, 105 lbs, 125 lbs, 140 lbs x 5 reps per weight

Pendlay Rows
100 lbs, 105 lbs, 105 lbs x 5 reps per weight

Pull ups

Tim Brown
02-04-2011, 10:18 AM
2/3/11 Thursday BW 170

Power Clean
55 lbs, 65 lbs, 80 lbs, 95 lbs x 3 reps per weight
115 lbs x 3 reps x 2 sets

Bench
70 lbs, 90 lbs, 105 lbs, 125 lbs x 5 reps per weight
145 lbs x 3 reps
105 lbs x 8 reps

HB Squat
95 lbs, 120 lbs, 145 lbs, 165 lbs x 5 reps per weight
195 lbs x 3 reps
145 lbs x 8 reps

Pull ups

Tim Brown
02-08-2011, 08:56 PM
2/6/11 Sunday BW 167

Power Clean
60 lbs, 70 lbs, 85 lbs, 100 lbs x 3 reps per weight
115 lbs x 3 reps x 3 sets

Bench
75 lbs, 90 lbs, 110 lbs, 125 lbs, 145 x 5 reps per weight

HB Squat
100 lbs, 120 lbs, 145 lbs, 170 lbs, 195 lbs x 5 reps per weight

Close Grip Bench
105 lbs x 8 reps x 3 sets

Pull ups

2/8/11 Tuesday BW 168

Clean Pulls
90 lbs, 110 lbs, 125 lbs, 145 lbs x 3 reps per weight

Press
60 lbs, 70 lbs, 85 lbs, 95 lbs x 5 reps per weight

HB Squat
100 lbs, 120 lbs x 5 reps per weight
145 lbs x 5 reps x 2 sets

Pendlay Rows
105 lbs, 115 lbs, 120 lbs x 5 reps per weight

Pull ups

Tim Brown
02-11-2011, 10:05 AM
2/10/11 Thursday BW 167

Power Clean
60 lbs, 70 lbs, 90 lbs, 100 lbs x 3 reps per weight
120 lbs x 3 reps x 2 sets

Bench
75 lbs, 90 lbs, 110 lbs, 125 lbs x 5 reps per weight
150 lbs x 3 reps
110 lbs x 8 reps

HB Squat
100 lbs, 120 lbs, 145 lbs, 170 lbs x 5 reps per weight
200 lbs x 3 reps
145 lbs x 8 reps

Pull ups

Tim Brown
02-18-2011, 09:28 AM
Deload week. I'm going to do this every 4th week.

Sunday 2/13/11

Power Clean
50 lbs, 55 lbs, 70 lbs, 80 lbs, 90 lbs x 3 reps

Bench
45 lbs, 55 lbs, 65 lbs, 75 lbs, 85 lbs x 5 reps

HB Squat
60 lbs, 70 lbs, 85 lbs, 100 lbs, 115 lbs x 5 reps

Tuesday 2/15/11

High Pulls
70 lbs, 90 lbs, 100 lbs, 115 lbs x 3 reps

Press
45 lbs, 50 lbs, 60 lbs, 65 lbs x 5 reps

HB Squat
60 lbs, 70 lbs x 5 reps
85 lbs x 5 reps x 2 sets

Thursday 2/17/11


Power Clean
50 lbs, 55 lbs, 70 lbs, 80 lbs, 90 lbs x 3 reps

Bench
45 lbs, 55 lbs, 65 lbs, 75 lbs, 85 lbs x 5 reps

HB Squat
60 lbs, 70 lbs, 85 lbs, 100 lbs, 120 lbs x 5 reps

And of course, lots of pull ups