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Collin O'Neill
12-15-2009, 06:21 PM
New to the community here, but am excited to have found this place. I have been doing the Crossfit main-site WODs for just under two years, and find myself wanting a little more structure and direction, especially where strength and lifting is concerned. Just so happens that when I found this place, it was at the beginning of the latest strength cycle.

Here goes, hopefully this will give me a little more organized log than haphazard posting to logsitall and looking back at the Crossfit comments!

I am a 24 year old male, 5'10", 175lbs.

My goals so far:


350lb squat, 325 x 5---DONE!!!

New Squat Goal: 400lbs x 1

420lb DL-----DONE!!!

New DL Goal: 480lbs

170lb shoulder press

25 dead hang pullups
60 consecutive true pushups(slow and steady)
Front lever
Handstand

Brown belt in karate

Continue to work on cardio...need some benchmarks for this that don't include running. Perhaps 50 burpees in a row, 5 min intense rope work, something...



WOD:


* Back squat - 75% x 5 x 5
* Clean deadlift - 90% (of clean) x 5 x 3
* Push press - 70% x 5 x 5
* Jerk dip squat - 90% (of jerk) x 5 x 3


3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest


BS-175
CDL-145
PP-110
JDS-145

did the metcon right after on account of short time.
1. 13 GHSU
2. 12 GHSU
3. 12 GHSU

Collin O'Neill
12-17-2009, 03:14 AM
* Muscle snatch - 40% (of snatch) x 3 x 2
* Power clean + clean - 60% (of clean) x 2 + 1 x 3
* Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

MS-95lbs
PC+C-115lbs
PJ+J-95lbs

It is a mental challenge to follow new programming, especially when the weights start out somewhat low. Just a matter of buckling down and keeping to it though!

I went right from this to karate class.

Collin O'Neill
12-17-2009, 05:46 PM
* Front squat - 75% x 4 x 5
* Snatch pull - 85% (of snatch) x 3 x 4
* Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW


FS-135
SP-125
Jerk-135, 145, 155

Did 2 sets of metcon using 40 lb dumbbell due to lack of time.

Collin O'Neill
12-20-2009, 04:47 AM
•Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
•Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
•High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs


OS-95lbs
TS-95lbs
HHS-95lbs

Did the metcon directly after due to lack of time

Collin O'Neill
12-20-2009, 05:13 PM
* Snatch - max
* Clean & jerk - max
* Deadlift - max

3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest

Snatch-135 (ugly, need to work on form)
Clean and Jerk-175
Deadlift-385

Subbed knees to elbows for leg raises, did BEs with a 30lb dumbbell behind neck.

Collin O'Neill
12-22-2009, 03:28 PM
* Back squat - 80% x 3 x 5
* Snatch deadlift - 100% (of snatch) x 3 x 3
* Push press - 73% x 5 x 5

3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-185
SDL-225
PP-125

Haven't done the metcon yet planning to soon.

Edit to add: I ended up going Christmas shopping and drinking beer and bourbon with eggnog instead of the metcon. Pretty much the same thing. Tomorrow is another day!

Collin O'Neill
12-23-2009, 11:12 AM
* Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
* Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Notes: On muscle snatch, focus on maximal elbow elevation before turnover, and flipping the hands over at the top. Med-ball granny throws - with heavy medball (20+ lbs), swing back through the legs and launch forward for max distance.

MHMS-65lbs
C&J, PC-95, 105, 115

Did the metcon right after, subbed 45lb kettle-bell swings x 10 for granny throws

Collin O'Neill
12-26-2009, 07:13 AM
* Mid-hang power snatch - 65% x 2 x 5; 1 min rest
* Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2

Did this at a gym that is not Olympic lift friendly. Awkward squat rack that hindered my snatch balance.

Power Snatch-90 lbs
Snatch Balance-165, 150, 140

Collin O'Neill
12-27-2009, 05:48 PM
Snatch-max
Clean and Jerk-max
Back squat-max

Got to this after an 8 hour car trip, really needed to start moving, and this did not disappoint.

Snatch-135lbs really ugly, my technique is nowhere near where it needs to be. Practice makes perfect.

Clean and Jerk- 185lbs went for 10lbs higher than last week. Might have been overkill, as what was doable last week was a struggle here. I don't know if I wasn't in the groove or what, it just didn't go up easy.

Back squat-315 lbs I am very pleased with this weight, as I have always had a weak squat. After three weeks on the program, this shows that I am already improving drastically.

Collin O'Neill
12-29-2009, 12:40 PM
* Back squat - 83% x 3 x 5
* Snatch deadlift - 103% x 3 x 3
* Push press - 76% x 5 x 5

3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-265
SDL-235
PP-140

3 sets done right after.

Pullups with 30 lb dumbbell
20, 10, 10 on GHSUs

Collin O'Neill
12-30-2009, 06:19 PM
* Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
* Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest

Mid hang MSHP and mid hang MS-55lbs

C&J-115, 120, 130

Went to karate class several hours after.

Collin O'Neill
01-01-2010, 09:27 AM
* Jerk - max for day; 85% of that x 2 x 2
* Snatch pull - 90% (of snatch) x 3 x 3
* Front squat - 78% x 3 x 5

3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups

Jerk-185, 155 x2x2
Snatch pull-125 x3x3
Front squat-155 x3x5

Did the 3 sets with a 20lb dumbbell on the lunges.

Collin O'Neill
01-03-2010, 07:54 AM
* Snatch balance - max for day; 70% of that x 3 x 4
* Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest
SB-115 max, 80 lbs x 3 x 4
PS, S-100lbs

Went right from here to karate class.

Collin O'Neill
01-03-2010, 09:59 AM
* Snatch - max for day
* Clean & jerk - max for day
* Front squat - max for day

Snatch-115lbs
C&J-175lbs
Front Squat-265lbs (pr)

Mediocre numbers for the snatch and c&j, but I was VERY pleased with the squat.

Collin O'Neill
01-06-2010, 02:50 AM
Tuesday 1/5
* Back squat - 85% x 2 x 4
* Snatch deadlift - 105% (of snatch) x 3 x 3
* Push press - 78% x 4 x 5

3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-265 x 2 x 4
SDL-235 x 3 x 3 (Went with weight similar to last week as I have a weak snatch)
PP-145 x 4 x 5

Did the 3 sets directly after. PUs done with 40lb dumbbell. 20, 14, 14 on GHSUs.

Collin O'Neill
01-07-2010, 02:35 PM
Wednesday 1/6

* Muscle snatch - 40% x 3 x 3
* Clean & jerk - 70% x 2 x 5

MS- 54lbs
C&J-135

Went right to karate.

Collin O'Neill
01-07-2010, 04:45 PM
* Front squat - 80% x 3 x 5
* Snatch pull - 95% (of snatch) x 2 x 3
* Jerk - max for day; 90% of that x 1 x 3

3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW

FS-210
SP-135
Jerk-185, 170 x 1 x 3

3 sets done right after, subbed rope pullups for climbs, and did 75lb barbell shoulders. I need some freaking sandbags!

Collin O'Neill
01-10-2010, 10:48 AM
Saturday 1/9

* Overhead squat - max for day; 80% x 2
* Snatch - 70% x 2 x 5

OHS-135, 108 x 2
Snatch-95 x 2 x 5

Sunday 1/10

Gassed out on this, didn't eat this morning. Big mistake. Also had too much coffee on an empty stomach.

* Snatch - max for day
* Clean & jerk - max for day
* Back squat - max for day

Snatch- 135-ugly, but had better form than 135 from a couple weeks ago.
C&J-175-10lbs off of PR
BS-335 (PR) -did 315, my former PR, and felt like I had more. Struggled at the bottom, but eeked it out.

Collin O'Neill
01-12-2010, 04:56 PM
* Back squat - 90% x 2 x 2
* Snatch pull - 90% (of snatch) x 2 x 2
* Power jerk - 80% x 2 x 3

2 sets:
A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

BS-300
SP-125
PJ-155

20 and 10 on the GHSUs, PUs done with a 50lb dumbbell.

Collin O'Neill
01-15-2010, 04:35 AM
Wednesday 1/13:

Only did half of the WOD and went to karate.

* Snatch - (85lbs x 2, 95 x 2, 100 x 1) x 3


Thursday 1/14:

# Snatch - 100lbs x 1, 105lbs x 1, 110lbs x 1, 100 x 1 x 2
# Clean & jerk - 150lbs x 1, 155lbs x 1, 165lbs x 1, 150lbs x 1 x 2
# Front squat - med/heavy -225lbs
# Kipping pull-ups - 3 x 13 of max consec reps/set

Collin O'Neill
01-17-2010, 08:57 AM
Had two rest days on Friday and Saturday in preparation for the max lifts on Sunday. Of course, I end up slightly tweaking my hamstring in karate on Saturday. It is barely at the level of discomfort, but I don't think it is ready for heavy lifts for a day or two.

I will await the next cycle, and perhaps do some light metcons in the meantime.

I am overall very pleased with the progress I have made in my lifts, both form and technique. Though I have a long way to go, it has been a productive 5 weeks. I have noticed slight fat gain, which was not unexpected due to how much I have been eating. I did gain 15lbs, and most of that was "good" weight.

Regardless of the next cycle, I will increase my heavy bag and metcon work, while focusing on heavy lifts to keep my strength gains.

Collin O'Neill
01-18-2010, 07:21 PM
Did a quick 20 min workout yesterday, basically a modified Cindy. Subbed sit-ups for squats due to the hammy problem.

I didn't keep track of how many sets I did, but for not having done many pushups in the last several weeks, I was banging them out consistently unbroken up into numbers that I usually would have to start breaking them up at. Think sets 12-18. I am pretty happy with that.

Took it easy today, did some light stretching and ran a couple of kata. I can still feel a little tenderness in the ham string when I move *just* so, nothing when I squat though, so hopefully I can continue to deload with some light work in the weight room tomorrow.

I am also trying to get back into the habit of walking every day. Easy to do in the summer and fall between frisbee golf, walking the dog, and hunting. Harder to do in the winter. Just have to get my ass out the door.

Collin O'Neill
01-21-2010, 05:31 PM
* Clean -135 x 3 x 4
* Front squat - 155 x 5 x 4

Ran some kata afterwards. Took a long walk today as well. Loving the deload week.

Collin O'Neill
01-23-2010, 07:03 PM
Woke up sick as hell in the middle of the night two nights ago. Just today feeling like a human being. Did a quick handstand pushup, squat, pullup drill. Also ran some kata, and stretched for a while several hours later.

Edit to add: I forgot to mention I took a walk today.

Collin O'Neill
01-25-2010, 05:44 PM
* 3-position snatch (floor, above knee, mid-thigh) - 85lbs x 5 sets; 1 min rest
* 2 power jerk + 1 split jerk - 135lbs x 5 sets; 1 min rest
* Jerk dip squats with bands - 190 x 5 x 2

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Had a low box, so I did the jumps with a 60lb sandbag.

Collin O'Neill
01-28-2010, 01:22 PM
Tuesday 1/26

* Snatch - 105lbs x 1 x 5
* Clean & jerk - 165lbs x 1 x 5
* Back squat -275 x 5 x 5

3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups

Back squats killed me. Not sure if it was because I was under-fueled or what, but getting to parallel was a bitch.

KB swings done with a 45lb KB. My grip went on this before anything else.

Collin O'Neill
01-28-2010, 05:05 PM
Crappy weather today, so I stayed at home and ran a tabata.

1. Knees to elbows
2. squats
3. push ups
4. shadow boxing

Tore me a new asshole!

Collin O'Neill
01-29-2010, 12:05 PM
* Clean & jerk - 165lbs x 1 x 5
* Snatch - 105lbs x 1 x 5
* Front squat - 50% x 2 x 10; 1 min rest

Still working on rack form during clean, but it was better than it has been today. The same goes for my squat form, which looked better.

I went to do the front squats, and my knees started up on me some so I didn't go through with them.

Collin O'Neill
02-02-2010, 12:48 PM
Monday 2/1

* Snatch - 105 x 1 x 5
* Clean & jerk - 165lbs x 1 x 5
* Pause back squat - 3RM-225lbs

3 sets:
A1. 5 Squat jumps; 20 sec rest
A2. 8 Stiff-legged deadlift; 2010; 90 sec rest-185lbs

Collin O'Neill
02-04-2010, 06:12 PM
Tuesday 2/2:

* Block/hang snatch (mid-thigh) - 85 x 2 x 6; 1 min rest
* Power jerk - 135 x 2 x 6; 1 min rest
* Jerk dip squats with bands - 205 x 2 x 4

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest


Thursday 2/4:

# Snatch - 125 x 1 x 3
# Clean & jerk - 185 x 1 x 3
Snatch balance -135, 115 x 2 x 2

6-8; 30 sec rest
A2. Chin-ups x AMRAP

Did snatch balance instead of back squat. I tweaked my wrist with a poor catch on the clean, not doing them tomorrow! Looks like a back squat day.

Good news is I am finally getting comfortable catching the clean properly. Last thing I need is shoulder or wrist injuries.

Collin O'Neill
02-06-2010, 05:15 AM
Block/hang clean (mid-thigh) - 135lbs x 2 x 6; 1 min rest
Hang clean high pull - 145lbs x 3 x 4
Back squat - 275 x 3 x 3

A1. Ab wheel x 15; 20 sec rest
A2. Side bend x 12; 1 min rest

Toned down the back squat a little, I wanted to make sure I got proper full range of motion. The hang cleans and high pulls really kicked my ass!

Side bends were done with a 65lb dumbbell in each hand. No rest between wheel and bends.

Collin O'Neill
02-08-2010, 04:06 PM
* Power snatch - 75% x 2 x 10; 1 min rest
* Jerk - 75% x 2 x 10; 1 min rest
* Jerk dip squat - 100% x 2 x 4

4 sets:
A1. GHR x 12
A2. GHB sit-up x 12; 2020


PS-105lbs
Jerk-Jerk 155lbs
JDS-205lbs

4 sets done as rx'd

Collin O'Neill
02-10-2010, 04:09 AM
Tuesday 2/9:

* Snatch - Max
* Clean & jerk - Max
* Back squat - 90% x 1 x 5

S-135lbs
C&J-205lbs
BS-305lbs

The snatch and clean and jerk max numbers are similar to a month ago, but still a PR of sorts. My form was FAR better for each. Though I still have a way to go, gains like that make for a brighter outlook.

The squat was very doable at 305. While my other numbers seem to be stalling out a little, I have been consistently adding the the back squat. I think that reflects more on how poor my max was before I started training it more than anything else.

James Bailey
02-10-2010, 09:31 AM
Colin, looks like you are coming along well. You are from the UK right? Where are you training? Why are all the weights in Lbs?

I am from Sussex originally, but was living in Edinburgh for a while training at the weightlifting club there. I'm now living in Basel, Switzerland.

I also got into weightlifting through Crossfit, good to see someone else that found the same. Will you be competing this year? I am looking into doing the London Open in Autumn.

Collin O'Neill
02-11-2010, 04:52 PM
* Snatch - Max
* Clean & jerk - Max
* Front squat - 60% x 2 x 10; 1 min rest

3 sets:
A1. GHR x 15
A2. Double Unders x 10
A3. Dips x 10

Snatch-135lbs
Clean & Jerk-205
Front Squat-165 x 2 x 10

Collin O'Neill
02-13-2010, 09:51 AM
Friday Feb. 12:

Jumped rope and shadow boxed for a half hour, worked up a good sweat.

Saturday Feb. 13:

Went to karate, had a good class. Wrapped it up with 20 min of full contact sparring that left me pretty sore and in a puddle of sweat after 20 min. Took a kick right to the sternum, I mean walked right into! Oh well, that is why I practice.

Collin O'Neill
02-14-2010, 01:18 PM
Feeling pretty beat up and worthless today, but I will be away from weights for the next five days, so I wanted to do something.

Shoulder Press-max for day
Squat-max for day
Deadlift-max for day

SP-145lbs (tie for PR)
Squat-315 (25lbs off PR)
DL-385(tie for PR)

Collin O'Neill
02-20-2010, 03:19 PM
Got back from a week in Phoenix last night. Had a good time, but it was five days of hard drinking and no exercise outside of hiking/walking.

I have been putting a new program together for myself, and didn't want to jump the gun on that, but REALLY had to get to the gym.

I put together a tabata with rowing, squats, pullups, pushups, and sit ups. I broke a good sweat, and got my heart beating. Felt good.

Collin O'Neill
02-21-2010, 03:09 PM
Colin, looks like you are coming along well. You are from the UK right? Where are you training? Why are all the weights in Lbs?

I am from Sussex originally, but was living in Edinburgh for a while training at the weightlifting club there. I'm now living in Basel, Switzerland.

I also got into weightlifting through Crossfit, good to see someone else that found the same. Will you be competing this year? I am looking into doing the London Open in Autumn.


Training in the USA James, Western NY to be exact. I probably have not changed my time/location in my profile, so it would be a hard thing for someone to know exactly!

As far as competition goes, I am not averse to the idea, it is just a matter of finding one and making it work in my schedule. That is easier said than done...

Collin O'Neill
02-21-2010, 04:27 PM
Shoveled the driveway and the deck.

Starting a new program tomorrow, pretty much Gant's hybrid program.

Collin O'Neill
02-22-2010, 05:50 PM
C&J:

2x95lbs, 1x135lbs, 1x150lbs


I am gunna be crying tomorrow. I was in a rush out the door, and wrote down the sets and reps incorrectly. I ended up doing a BS 3x5 of 200, and then a 3x5 of 230.

:o


Ended out with a 4 min tabata alternating hitting the heavy bag and doing double unders.

Collin O'Neill
02-23-2010, 04:59 PM
Snatch-

70% x 2, 80% x 1, 85% x 1,1

OHS-

90lbs x 5
100lbs x5
100lbs x 5

WOD-

10 round tabata:

45lb KB swing
95lb hang power clean
12lb slam ball

Collin O'Neill
03-01-2010, 03:09 AM
C&J-

175lbs x 3 (I went with the same weight as I was working on form, and because I tweaked my hand a little on one of the catches)

Front Squat-

5x175lbs 65%
5x195lbs 75%
5x220lbs 85%

Dead lift-

5x250lbs 65%
5x285lbs 75%
5x330lbs 85%

Weighted pullups-

4x4 50lbs

Collin O'Neill
03-02-2010, 04:45 AM
Monday 3/1:

Felt like crap today, cut out the snatch and WOD.

Press:

5x85
5x100
5x115

Back squat:

5x200
5x230
5x265

Collin O'Neill
03-05-2010, 03:03 AM
Tuesday 3/2:

C&J:

112lbsx2 (55%)
155lbsx1 (75%)
165lbsx1,1,1 (80%)

8 rd tabata:

Shoulder Press-85lbs
Lunges-45lbs
Hang Power Clean-85lbs
Front squat-85lbs


Wednesday 3/3:

5 rounds:

HSPUs x 5
Lunges x 15
50lb dumbbell swing x 10

Collin O'Neill
03-07-2010, 02:23 PM
Saturday 3/7:

C&J
55%x2-110lbs
75%x1-155lbs
80%x1,1,1-165lbs

Back Squat
3x215lbs (70%)
3x250lbs (80%)
3x280lbs (90%)

WOD:

16 round tabata:
Knees to Elbows
Continuous punches with 10lb dumbbell in each hand
Air squats


Sunday 3/8:

Snatch:

75%x2-105lbs
80%x1-110lbs
85%x1,1-120lbs

Overhead Squat:
3x85lbs (70%)
3x95lbs (80%)
3x110lbs (90%)

WOD:

Three rounds-
Dips x 10
45lb KB swing x 15
Pull-ups x 5
Double Unders x 10

Collin O'Neill
03-09-2010, 05:46 PM
Clean and Jerk:

155x1 (75%)
175x1 (85%)
195x1 (95%)

Front Squat:

3x200lbs (70%)
3x225lbs (80%)
3x255lbs (90%)

Deadlift:

3x270lbs (70%)
3x305lbs (80%)
3x345lbs (90%)

Weighted Pullups:

45lb kettlebell used for all sets

5, 4, 3, 4, 3

Collin O'Neill
03-12-2010, 04:41 AM
Thursday 3/11:

Snatch:

1x 100lbs (75%)
1x115lbs (85%)
1x130lbs (95%)

I really need to work on my form on the heavier loads. Sometimes I will just muscle it up and end up doing an OHS rather than get under the bar in time.

Press:

3x100lbs (70%)
3x115lbs (80%)
3x130lbs (90%)

Back squat:

3x215lbs (70%)
3x250lbs (80%)
3x280lbs (90%)

WOD:

12 minute tabata. Alternating 10lb dumbbell punches, 65lb thrusters, air squats, and tuck jumps. Didn't plan on the air squats and tuck jumps, but turns out the first two toasted my shoulders too much to keep going well.

Collin O'Neill
03-20-2010, 09:58 AM
Monday 3/15:

C&J

2x110lbs (55%)
1x155lbs (75%)
1,1,1 x 165lbs (80%)

Back Squat:

230lbs x 5 (75%)
265lbs x 3 (85%)
295lbs x 1 (95%)

WOD:

5 rounds of:
20 situps
10 double unders
5 pullups

Collin O'Neill
03-20-2010, 10:00 AM
Tuesday 3/16:

Snatch:

100lbs x 2
110lbs x 1
115lbs x 1,1

Overhead Squat:

110lbs x 5 (75%)
125lbs x 3 (85%)
135lbs x 2 (95%)

WOD:

12 round tabata -- tuck jumps, KB swings (44lbs), pushups

Collin O'Neill
03-20-2010, 10:12 AM
Friday 3/19:

C&J:

155lbs x 1 (75%)
175lbs x 1 (85%)
195lbs x 1 (95%)

Front Squat:

210lbs x 5 (75%)
240lbs x 3 (85%)
265lbs x 1 (95%)

DL:

290lbs x 5 (75%)
325lbs x 3 (85%)
365lbs x 3 (95%)

Weighted PUs:

5 x 52.9lbs (palms facing me)
3 x 44lbs (palms away)
3 x 44lbs (palms away)
5 x 44lbs (palms facing me)

Collin O'Neill
03-23-2010, 01:29 PM
Sunday 3/21:

Snatch:

115lbs x 1 (75%)
120lbs x 1 (85%)
130lbs x 1 (95%)

Press:

110lbs x 5 (75%)
125lbs x 3 (85%)
140lbs x 2 (95%)

Back Squat:

230lbs x 5 (75%)
265lbs x 3 (85%)
295lbx x 2 (95%)

Collin O'Neill
03-23-2010, 07:02 PM
Doing a deload week for 5/3/1.

Messed around with front lever and jump rope for a while.

Did squats at:

5 x 135lbs
5 x 165lbs
5 x 185lbs

Did more front lever stuff.

Did two rounds of 30 double unders, 10 ab wheel rollouts, and 20 lunges.

Collin O'Neill
03-27-2010, 09:24 AM
Friday 3/26:

Back Squat:

40, 50, 60%

130lbs x 5, 160lbs x 5, 185lbs x 5

Deadlift:

40, 50, 60%

155lbs x 5, 190lbs x 5, 230 lbs x 5

WOD:

3 rounds

10 dips
12 GHSUs
15 Back extensions

Collin O'Neill
03-27-2010, 09:25 AM
Saturday 3/27

3 rounds:

5 HSPUs (head to ground)
15 squats
5 chest to bar pullups
10 knees to elbows

+

10 pushups
5 L-pullups

Collin O'Neill
03-29-2010, 06:47 PM
Power C&J:
120lbs x 2 (55%)
160lbs x 1 (75%)
180lbs x 1,1,1 (85%)

Back Squat:
210lbs x 5 (65%)
240lbs x 5 (75%)
270lbs x 5 (85%)

Bench Press:
155lbs x 5 (65%)
180lbs x 5 (75%)
205lbs x 5(85%)

WOD:
5 minute tabata (9 rounds) of:

Hit heavy bag, hanging leg raises

Collin O'Neill
03-30-2010, 04:07 PM
Snatch:

75lbs x 2 (55%)
105lbs x 1 (75%)
120lbs x 1,1 (85%)

OHS:

90lbs x 5 (65%)
105lbs x 5 (75%)
120lbs x 5 (85%)

20 DUs

7 min. tabata:

HPCs 95lbs
lunges

Collin O'Neill
04-03-2010, 05:17 AM
Thursday 3/1:

Front Squat:

185lbs x 5 (65%)
210lbs x 5 (75%)
240lbs x 5(85%)

Dead lift:

255lbs x 5 (65%)
295lbs x 5(75%)
335lbs x 5(85%)

Went frisbee golfing after!


Friday 3/2:

Planned on working out, but sorted seed during the day. That involved lift 140 50# bags for a total of about 300 times during the course of two hours. Enough for me for the day, it was beer time!

Collin O'Neill
04-04-2010, 04:39 AM
Got to the gym late today, so I cut out C&J and 5 minutes of hell so I could get to karate in time.

Shoulder Press:

100lbs x 5 (65%)
115lbs x 5 (75%)
125lbs x 5 (85%)

Back Squat

210lbs x 5 (65%)
240lbs x 5 (75%)
270lbs x 5 (85%)

Went to two hour karate class after this.

Collin O'Neill
04-05-2010, 06:21 PM
Power C&J:
120lbs x 1 (55%)
160lbs x 1 (75%)
180lbs x 1,1,1 (85%)

Bench:
160lbs x 3 (70%)
185lbs x 3 (80%)
205lbs x 3 (90%)

Back Squat:
225lbs x 3 (70%)
255lbs x 3 (80%)
290lbs x 3 (90%)

WOD:

3 rounds of:

10 pullups (any way)
10 dips
10 ab-rollouts
50 hits to the heavy bag

Collin O'Neill
04-07-2010, 03:52 AM
Power Snatch-
95lbs x 2 (65%)
105lbs x 1 (75%)
120lbs x 1,1 (85%)

Overhead Squat:
100lbs x 3 (70%)
110lbs x 3 (80%)
125lbs x 3 (90%)

Unsure if I will stay transitioned to the power oly lifts...I feel like my weight MAY go up a little, but I miss having to come up with the weight. My OHS is still shakey, but getting easier each week.

WOD:

2,4,6,8,10-burpees and punches w/5lb weight in each hand
2,4,6,8,10 - 10,8,6,4,2 - pushups and mountain climbers

I was freaking dead at the end of this

Collin O'Neill
04-08-2010, 04:45 PM
Power C&J:

160lbs x 1 (75%)
180lbs x 1 (85%)
205lbs x 1 (95%)

Front Squat:

I don't know what the hell crack I was smoking when I was computing these numbers, and I felt it on the last set. Only went halfway down the last rep, I figure I was doing close to my max for three on the last set. I also did 5 reps instead of three on the first go-around. Anyhoo...

205lbs x 5 (70%)
230lbs x 3 (80%)
260lbs x 3 (95%)

Deadlift:

275lbs x 3 (70%)
315lbs x 3 (80%)
355lbs x 3 (90%)

Weighted Pullups:

5 x 45lbs (straight fists)
5 x 45lbs (straight fists)
5 x 45lbs (palms away)
5 x 45lbs (palms facing)

Collin O'Neill
04-09-2010, 05:40 PM
Shoulder Press:

105lbs x 3 (70%)
120lbs x 3 (80%)
135lbs x 3 (90%)

Back Squat:

225lbs x 3 (70%)
255lbs x 3 (80%)
285lbs x 3 (90%)

3 rounds:

Jumps with 90lbs on trap dead-lift bar x 10
GHR x 12
GHSUs x 10

Collin O'Neill
04-11-2010, 06:51 PM
Supposed to be a rest day today, but I had to till out a 10x15 foot section of sod for the garden this year. About 2 hours of wrestling with a forward-drive 5hp tiller. Talk about wrecking my forearms, and I got a good leg workout from pulling against it all day too.

The things I do for delicious food!

Collin O'Neill
04-12-2010, 06:02 PM
Power C&J:

120lbs x 2 (55%)
160lbs x 1 (75%)
180lbs x 1,1,1 (85%)

Back Squat:

240lbs x 5 (75%)
270lbs x 3 (85%)
300lbs x 2 (95%)

Bench Press:

195lbs x 5 (75%)
220lbs x 3 (85%)
245lbs x 1 (95%)

3 rounds:

45lb KB swing x 15
Dips x 10
Ab wheel rollout x 10

Collin O'Neill
04-16-2010, 02:47 AM
I love Thursdays. I really love Thursdays that are in week 3 of 5/3/1, and that I had two off days from heavy lifting before. DLing fresh is a Good Thing.


Power C&J:

160lbs x 1 (75%)
180lbs x 1 (85%)
205lbs x 1 (95%)

Front Squat:

205lbs x 5 (75%)
230lbs x 3 (85%)
265lbs x 2 (95%)

My front squat felt good today. I was too aggressive on the weight last week, which resulted from trying to go off of memory when building the workout. Throw in a little bravado, and it was a dangerous mix, even though it was only 10lbs higher than my max should have been.

Dead-lift:

295lbs x 5 (75%)
335lbs x 3 (85%)
375lbs x 3 (95%)

Damn, this felt good. I forgot the chalk, so I had to use paper towels to help get a grip. Moved the weight though.

Weighted Pullups:

45lbs x 5
50lbs x 3
60lbs x 2, 2

Collin O'Neill
04-17-2010, 10:25 AM
Power Snatch:

105lbs x 1 (75%)
120lbs x 1 (85%)
135lbs x 1 (95%)

Shoulder Press:

115lbs x 5 (75%)
130lbs x 3 (85%)
140lbs x 3 (95%)

Back Squat:

240lbs x 5 (75%)
270lbs x 3 (85%)
300lbs x 1 (95%)

3 Rounds:

Dips x 10
45lb one-armed KB swings x 10 each arm
10 ab-wheel rollouts
50 hits to the heavy bag

Collin O'Neill
04-20-2010, 06:15 PM
Deload week.

Monday 4/19

Did 40%, 50%, 60% of 320 on back squat.

Did 100 meters of farmer's walk, 75lb dbs in each hand.

15 minutes of rope work after that, enough to get my heart going and work up a sweat.

Tuesday 4/20:

Did 4 rounds of:

10 dips
10 one arm kb swings 45lb - switch arms and go
10 ab wheel rollouts
50 hits to heavy bag

Collin O'Neill
04-22-2010, 06:02 PM
I forgot to mention, I just got a new foam roller. Too bad it is on my deload week!

Still noticing a little difference, and it feels sooooo good when I am on it.

Power C&J:

95lbs x 1 (40%)
105lbs x 1 (50%)
130lbs x 1 (60%)

Front Squat:

115lbs x 5 (40%)
140lbs x 5 (50%)
170lbs x 5 (60%)

Dead-Lift:

160lbs x 5 (40%)
200lbs x 5 (50%)
235lbs x 5 (60%)

Weighted Pullups:

25lbs x 5 x 3

Collin O'Neill
04-26-2010, 04:07 PM
Coming off of a deload week here. Added 10lbs to my squat and 5lbs to my press. I don't know if it was just an off day, or if I am hitting a wall, but I was not impressed with myself today. This will be my third cycle though 5/3/1, and I haven't had a starting day this hard yet...

My last set of squats were rough, though I got through them. I am more worried about my last 5 reps of shoulder press, as I had to turn it into a push press. I am thinking of backing down to my last cycle weight. Perhaps I am not eating enough, though I don't think that would be the case with as much milk, eggs, and meat that I ingest, and I never miss a chance to eat.

Edit: I am an idiot. I did week 2 percentages for my five rep max. I should have dialed each one down by 5%. That would have put me at weights and reps I *know* I could have done.

*facepalm*

Power Clean and Jerk:

120lbs x 2 (55%)
165lbs x 1 (65%)
185lbs x 1,1,1 (85%)

Back Squat:

230lbs x 5 (70%) (should have been 215lbs)
264lbs x 5 (80%) (should have been 250lbs)
300lbs x 5 (90%) (should have been 280lbs)

Shoulder Press:

110lbs x 5 (70%) (should have been 100lbs)
125lbs x 5 (80%) (should have been 115lbs)
140lbs x 5 (90%) ----> turned into a set of push presses :mad:
(should have been 130lbs)

4 rounds:

20 double unders
20 situps

Collin O'Neill
04-27-2010, 05:17 PM
Power snatch:

110lbs x 2 (75%)
115lbs x 1 (80%)
125lbs x 1,1 (85%)

Overhead squat:

95lbs x 5 (65%)
110lbs x 5 (75%)
125lbs x 5 (85%)

14 round tabata, 95lb on bar:

Good mornings
Push Press
Front squat

Kicked my ass!

Collin O'Neill
04-30-2010, 03:34 PM
Rough week at the gym. Work is getting to be that time of year with longer hours, and more manual labor. Fun stuff, but leaves me drained.

I missed: Power clean and jerks, power snatches, and one tabata session.

Thursday 4/29:

65%, 75%, 85% on 5/3/1

Front squat:

175lbs x 5
200lbs x 5
230lbs x 5

Deadlift:

265lbs x 5
395lbs x 5
345lbs x 5

Wednesday:

Power Snatch:

105lbs x 1 (75%)
120lbs x 1 (85%)
135lbs x 1 (95%)

Back Squat:

215lbs x 5
250lbs x 5
280lbs x 5

Weighted Pullups:

25lbs x 5
45lbs x 5
60lbs x 5

Collin O'Neill
05-04-2010, 03:46 PM
Shitty day at the gym today.

Missed a true workout yesterday, just did a quick 3 rounds of 15 lunges with 2 twentylb dumbbells overhead, 30 situps, and 50 jabs with 5lb dumbbells.

Went to the gym today, and I didn't warm up well enough, rushed through everything. I was on my last power clean and jerk, loaded up with 80% of my max, when I had a bad form break during my first lift, and felt something pop in my left mid-back. Now I get a pain in the same spot when I bend over...nothing too bad, but enough to keep me from finishing my workout, and I bet out of the gym tomorrow.

Here I am, icing it up, and foam rolling as soon as I feel able.

:mad:

Collin O'Neill
05-05-2010, 03:35 PM
Feeling MUCH better today.

Still a lingering pain when I make certain movements, but managed to get a decent workout in. I attempted a light squat, but felt a tinge, and didn't want to push it.

I am hoping to get at least one set of back squats in this week, usually I do two, along with front squats and overhead squats...not sure what I should do for next week...keep on like it is week 2 in the 5/3/1 cycle, or go on like it is week 3?

Press:

105lbs x 3 (70%)
120lbs x 3 (80%)
135lbs x 3 (90%)

5 rounds:

10 Knees to elbows
5 pullups
10 pushups

Collin O'Neill
05-06-2010, 06:41 PM
Back Squat:

230lbs x 3
255lbs x 3

Went for 300, but still didn't feel up to it. I will try Saturday. I believe I can do it then.

Bench Press:

185lbs x 3
210lbs x 3
238lbs x 3

3 rounds for time:

10 dips
10 GHSUs
10 65lb shoulder press

Collin O'Neill
05-10-2010, 03:18 PM
Feeling much better today, but still not *quite* up to snuff. After a good warmup I loaded 250lbs on the bar and squatted for 5. I still felt a little twinge in my back, I can't even call it a pain, but I erred on the side of caution.

Back Squat:

250lbs x 5

Shoulder Press:

115lbs x 5 (75%)
130lbs x 3 (85%)
145lbs x 2 (95%)

3 rounds:

10 x 18in box jump w/30lb dumbbell in each hand
10 x reverse hyperextensions
10 x double unders
5 x pullups

Collin O'Neill
05-12-2010, 01:10 PM
Tuesday 5/11:

Overhead Squat:

115lbs x 5 (75%)
125lbs x 3 (85%)
145lbs x 1 (95%)

4 rounds:

100 varied strikes to heavy bag, lots of movement
10 ab wheel rollouts
10 dips

Collin O'Neill
05-15-2010, 04:30 AM
Thursday 5/13:

Felt 100%, but switched things up due to my back screwing up my usual routine.

Jerk:

160lbs x 1
180lbs x 1
205lbs x 1

Front Squat:

210lbs x 5
240lbs x 3
265lbs x 2

Bench Press:

200lbs x 5
225lbs x 3
250lbs x 1

Weighted Pull-ups:

45lbs x 5
50lbs x 3
60lbs x 2 +1,1,1,1

Collin O'Neill
05-15-2010, 04:38 AM
Friday 5/14:

Back Squat:

245lbs x 5
280lbs x 3
315lbs x 2 (PR)

Deadlift:

I dialed this down to last cycle's numbers, just to be sure my back was up to it. Cruised through without so much as a twinge!

305lbs x 5
345lbs x 3
385lbs x 2

Three rounds:

10 x single arm 45lb KB swing each arm
10 GHSUs
10 double unders

Collin O'Neill
05-17-2010, 06:12 PM
Deload week.

Back Squat:

130lbs x 5
165lbs x 5
198lbs x 5

Bench Press:

105lbs x 5
135lbs x 5
165lbs x 5

3 rounds:

10 90lb hex bar jumps
7 95lb shoulder press
10 95lb good mornings
10 knees to elbows

Collin O'Neill
05-19-2010, 02:55 AM
Tuesday 5/18:

Overhead squat:

60lbs x 5
75lbs x 5
95lbs x 5

4 rounds:

10 burpees
5 "L" pullups

Collin O'Neill
05-22-2010, 06:07 PM
Way behind in posting this...this was my last day in deload week. Looking forward to next week.

Thursday 5/20:

Clean and Jerk:

95lbs x 4
120lbs x 2
135lbs x 4

Front Squat:

110lbs x 5
140lbs x 5
165lbs x 5

Deadlift:

162lbs x 5
200lbs x 5
240lbs x 5

Really not motivated that day, so I just did a whole bunch of pullups x 5, probably 10, and then random few minutes of jump rope work after that.

Collin O'Neill
05-24-2010, 07:00 PM
Week one of 5/3/1.

Back Squat:

220lbs x 5
255lbs x 5
290lbs x 5

Shoulder Press:

100lbs x 5
115lbs x 5
130lbs x 5

3 Rounds:

115lb bent over rows x 10
12 ab-wheel roll-outs
5 pull-ups

Threw this together off the cuff, and I didn't like it too much. I didn't think things through, focused on way too many of the same groups. My hands, forearms, and shoulders were toast.

Collin O'Neill
05-26-2010, 06:10 PM
Tuesday 5/25:

Overhead Squat:

100lbs x 5
115lbs x 5
130lbs x 5

5 rounds:

10 double unders
10 back extensions
10 pushups
10 18" box jumps holding 60lbs

Collin O'Neill
05-28-2010, 04:19 AM
Thursday 5/27:

Front Squat:

190lbs x 5
215lbs x 5
250lbs x 5

Dead-lift:
270lbs x 5
315lbs x 5
350lbs x 5

Weighted Pullups:

45lbs x 5
50lbs x 5
60lbs x 4, 1, 1, 1, 1

Collin O'Neill
05-31-2010, 05:57 AM
Friday 5/28:

Back Squat:

220lbs x 5
255lbs x 5
290lbs x 5

4 rounds...I think....

15 hanging leg raises
10 frog jumps
5lb dumbbell punches to exhaustion

Collin O'Neill
05-31-2010, 04:48 PM
Starting week two in 5/3/1 cycle.


Monday 5/31

Back Squat:

240lbs x 3
270lbs x 3
305lbs x 3

Press:
100lbs x 3 (should have been 110lbs, I mis-loaded)
125lbs x 3
140lbs x 3

3 rounds:

115lb Good Mornings x 15
12 Ab-wheel rollouts
10 dumbbell rows each arm

Collin O'Neill
06-04-2010, 03:03 AM
Tuesday 6/1:

OHS:

110lbs x 3
125lbs x 3
140lbs x 3

4 rounds:

125lb hex bar jumps x 10
5 pullups
10 lunges holding 40lbs in each hand

Collin O'Neill
06-04-2010, 03:08 AM
Thursday 6/3:

Front Squat:

200lbs x 3
230lbs x 3
256 lbs x 3

Deadlift:

290lbs x 3
315lbs x 3 (mis-loaded, meant to be 33lbs)
375lbs x 5

Weighted Pullups:

45lbs x 5
50lbs x 5
60lbs x 3, 1, 1, 1, 1

Man, deadlift felt great today!

I remember back to a little over a year ago, when 385 was my max, and boy did I think THAT was great!

Next week for my 95% I am supposed to load 395, but I am throwing an extra 5-10lbs on there just to pull 400+.

Collin O'Neill
06-07-2010, 03:14 AM
Week 3 in 5/3/1. Time to get some.

Sunday 6/6


Back Squat:

255lbs x 5
290lbs x 3
320lbs x 2

Press:
115lbs x 5
140lbs x 3
150lbs x 1



Tabata:

Combos to heavy bag
Sit-ups

10 rounds total


VERY happy with my squat performance. I had good form and depth, and going for two on 320lbs felt good. Definitely a PR for me.

Collin O'Neill
06-08-2010, 05:23 AM
Monday 6/7:

Snatch:

95lbs x 2 (65%)
115lbs x 1 (75%)
130lbs x 1,1 (85%)

Overhead Squat:

115lbs x 5
130lbs x 3
140lbs x 1

3 rounds:

10 dips
10 GHSUs
10 BEs
10 18" box jumps hold 80lbs

Collin O'Neill
06-09-2010, 04:41 AM
Hotel workout:

3 turkish get-ups each side, 40lb dumbbell x 3

3 rounds:

30 situps
10 lunges holding 80lbs
Punches holding 5lb dumbbell until exhaustion

Collin O'Neill
06-11-2010, 04:59 PM
Front Squat:

215lbs x 5
245lbs x 3
275lbs x 2

Deadlift:

315lbs x 5
355lbs x 3
405lbs x 3f

Weighted pullups:

45lbs x 5
50lbs x 5
50lbs x 3

Very disappointed in my DL today. I am coming off of a week of travel that included little sleep and poor diet. Add to that the fact my gym has crappy bars and no chalk, and I knew I was in trouble when my grip started to slip on my first set.

I know I have 8 plates in me, I just need to make sure I do it with some chalk in hand and a proper sleep and caloric foundation next time. I am supposed to deload next week, but I still may give this a go mid to late week.

Collin O'Neill
06-14-2010, 06:50 PM
Deload Week

Back Squat:

145lbs x 5
170lbs x 5
225lbs x 5


Press:

70lbs x 5
85lbs x 5
100lbs x 5


4 rounds:

20 double unders
10 knees to elbows

Collin O'Neill
06-19-2010, 06:05 PM
Been a boring deload week. It had been a while since I hadn't lifted at all, so I gave myself a few days. Played some softball, did some cardio. Today I sparred for 40 minutes and got my ass kicked by one of the senseis. Good stuff.

Collin O'Neill
06-21-2010, 07:17 PM
Week one of 5/3/1 cycle

Back Squat:

225 x 5
265 x 5
300 x 5

Shoulder Press:

105 x 5
120 x 5
135 x 4 (couldn't eek out the last one)

Three rounds:

15 back extensions
12 ab rollouts
5 pullups

Collin O'Neill
06-24-2010, 03:05 AM
Tuesday 6/22:

Overhead Squat:

100 x 5
115 x 5
130 x 5

3 rounds:

70lb kroc rows to exhaustion-each side
20 broad jumps

Collin O'Neill
06-25-2010, 04:51 AM
Thursday 6/25:

Front Squat:

205 x 5 ---->mis-loaded the bar, was supposed to be 190
220 x 5
250 x 5

Deadlift:

275 x 5
325 x 5
360 x 5

First time I have ever worn gloves lifting weights. I had to though, as I didn't have any chalk, the gym doesn't have the greatest bars, and it was hot as balls. I have to admit, it sure did help with slippage and grip.

Weighted pullups:

45lbs x 5
50lbs x 5
60lbs x 3, 1, 1, 1, 1

Collin O'Neill
06-25-2010, 06:13 PM
Friday 6/25:

Back Squat:

225 x 5
265 x 5
300 x 5

4 Turkish get ups each side, 45lb dumbbell

3 rounds of:

135lb good mornings x 10
dips to exhaustion (20, 13, 10)

Collin O'Neill
06-28-2010, 06:58 PM
Power Snatch:

115 x 2
125 x 1
130 x 1, 1

Back Squat:

245 x 3
280 x 3
315 x 3

Press:

115 x 3
130 x 3
144 x 4 --->more difficult than I would have liked. I am going to have to scale this back a couple of cycles worth of weight to re-set my progress.

3 rounds:

12 45lb KB swings each arm
15 hanging leg raises
15 back extensions

Collin O'Neill
06-29-2010, 08:58 AM
Hotel Workout:

Four Rounds:

L pullups x 5
Lunges with 60lbs overhead x 10
Situps x 20
Pushups x 10

Plus ten pushups for shits and giggles.

Collin O'Neill
07-06-2010, 09:39 AM
6/30:

Four rounds:

60 lb box jumps -18 inch box
40 lb dumbbell hang power clean
3 turkish get ups per side 50lb dumbbell


7/2:

Back Squat:

245 x 3
280 x 3
315 x 3

Dead lift:

300 x 3
340 x 3
380 x 3

Tabata-21 rounds total

pullups, situps, 45lb one-arm KB swimgs (each arm in a row), 135lb good mornings


7/5:

Back squat:

260 x 5
300 x 3
330 x 2

Press:

120 x 5
135 x 3
150 x 1

17 round tabata:

90lb kroc rows
double unders (went to straight jump roping after a couple of rounds)
Ab wheel rollouts

7/6:

Power Snatch:

120 x 2
130 x 1
135 x 1,1

Overhead Squat:

120 x 5
135 x 3
150 x 1

21 round tabta:

Rowing (damper on 10)
Dips
Straight punches holding 10lb dumbbells in each hand


Just got a gymboss timer and I am loving it. Tabatas for the foreseeable future!

I also ordered some Rui-Wei shoes, but had to send them back to get a larger pair. Should have them by next week. I also picked up some chalk, which should help with my deadlifts using my home gyms shitty bars. Lifting with chalk and better bars at the gym I am working out at on vacation helped IMMENSELY.

Collin O'Neill
07-09-2010, 02:19 AM
Thursday 7/9:

Front Squat:

220 x 5
245 x 3
275 x 1

Deadlift:

320 x 5
360 x 3
405 x 1

Finally got my chalk. It was one of the hottest, sweatiest days I have ever lifted in. When I went to pull eight plates (my white elephant) it came up from the ground like it was meant to be. No slipping FTW!

Weighted Pullups:

45lbs x 5
50lbs x 3, 3, 3

Collin O'Neill
07-10-2010, 04:22 PM
Friday 7/9:


Power Snatch:

120 x 2
130 x 1
135 x 1,1

Back squat:

260 x 5
300 x 3
330 x 1

3 rounds:

10 hex bar jumps-135lbs
10 pushups
10 10 glute-ham situps

Collin O'Neill
07-13-2010, 02:56 AM
Skipping the deload week this cycle, as I will be out of town almost all next week. I guess I will "deload" then, mid cycle.

Monday 7/12:

Snatch:

110 x 2
120 x 1
125 x 1,1

Back Squat:

235 x 5
270 x 5
305 x 5

Press:

110 x 5
120 x 5
140 x 2

I REALLY need to re-set my press numbers, and get a little more supplemental shoulder work in.


~10 minutes of heavy bag tabata

Collin O'Neill
07-14-2010, 03:07 AM
Tuesday 7/13:

Overhead Squat:

110 x 5
125 x 5
140 x 5

It is amazing how much a little chalk helped to make this a more stable and comfortable movement.

Bench Press:

170 x 5
185 x 5
220 - wasn't feeling it. I couldn't knock out one rep, so I hung it up.

I need to focus on bench again, it is hard to find a spotter sometimes. I will lower my max by about 40lbs and work up from there

9 round tabata:

Pushups, lunges holding 30lb barbbell in each hand

3 round tabata:

Situps

7 round tabata:

Jumprope

Collin O'Neill
07-15-2010, 04:51 PM
Front Squat:

190 x 5
220 x 5
250 x 5

Dead lift:

285 x 5
325 x 5
370 x 5

Weighted pullups:

45lbs x 5
50lbs x 3
60lbs x 2, 1, 1, 1

Collin O'Neill
07-16-2010, 07:53 PM
Back Squat:

235 x 5
270 x 5
305 x 5

12 round tabata:

Pullups
Ab wheel rollouts
60 lb weighted box jumps, 18 inch box

Collin O'Neill
07-21-2010, 03:12 AM
On the road again. Looking for a light deload week, so this morning is the first one I have worked out.

Looks like I will have to get interesting with my schedule next week as well, more travel.

23 round tabata:

situps
lunges holding 50lbs
pushups
box jumps holding 50lbs

Collin O'Neill
07-24-2010, 03:27 PM
Coming off of a quasi deload week. I was out of town, sleeping too little and drinking too much.

The second I got to the gym I could tell I wasn't gunna be up to normal levels.

Back squat:

250 x 3
290 x 3
325 x 3

Press:

110 x 3
130 x 3
Had to cut it out there, I didn't have the 145 x 3 in me

Tabata x 9 rounds:

Kroc rows 75lbs
135lb good mornings

Collin O'Neill
07-25-2010, 08:52 AM
Snatch:

115 x 2
125 x 1
130 x 1,1

Overhead Squat:

115 x 3
130 x 3
145 x 3

Tabata:

16 rounds that were pretty ####ing unpleasant!

Pushups
Frog jumps
Pullups
Ab wheel rollouts

Collin O'Neill
07-27-2010, 05:29 PM
Front Squat:

205 x 3
235 x 3
265 x 3

Deadlift:

305 x 3
350 x 3
385 x 5

Weighted pullups:

Palms away-45lbs x 5
Palms facing-45lbs x 4

Palms away-50lbs x 3
Palms facing-50lbs x 3

Palms facing-60lbs x 1,1,1

Turkish getups:

45lbs x 3 each side x 2

Collin O'Neill
07-28-2010, 05:18 PM
Back squat:

250 x 3
290 x 3
325 x 3

Start at 10, and work down to 1:

Pullups
Double unders

I should have kept the DUs at 10 for the duration. Still a good one though.

Collin O'Neill
08-03-2010, 02:24 AM
Monday 8/2:

Back Squat:

270 x 5
305 x 3
340 x 1

Press:

120 x 5
140 x 3 (mis-loaded, should have been 135)
150 x 1

21 round tabata hitting the heavy bag. I think I am going to start finishing my workouts with this regardless, even after doing other HIIT.

Due to travel I had to take a month and a half off of karate, and didn't like where I was in terms of cardio capacity when sparring with a couple senseis after class.

Collin O'Neill
08-03-2010, 04:21 PM
Snatch:

120 x 2
130 x 1
135 x 1,1

Overhead Squat:

120 x 5
135 x 3
150 x 1

21 round tabata:

Pullups
Back extensions
Ab wheel rollouts
Box jumps -- 18" box holding 80lbs

Editors note: It was hot as Satan's nutsack today. I made a resolution that I will end most of my workouts with 5-10 min on the heavy bag, but that just wasn't happening after the above tabata in 90 degree heat and high humidity.

Collin O'Neill
08-05-2010, 08:52 PM
Front Squat:

220 x 5
250 x 3
280 x 1

Deadlift:

325 x 5
370 x 3
415 x 3

I worked my way up to 325, and then let her rip. I am loving where my deadlift is right now. I am putting my max at 435 on paper, but I think it has to be higher than that.

Weighted Pullups:

45 x 3,1,1
55 x 3, 1,1
60 x 1,1,1,1,1

Collin O'Neill
08-08-2010, 06:26 PM
Back Squat:

270 x 5
305 x 3
340 x 1

15 round tabata:

70lb rows, burpees, jump rope

6 round tabata:

heavy bag work

Collin O'Neill
08-10-2010, 07:25 PM
Deload week.

Back Squat:

165 x 5
200 x 5
235 x 5

Press:

75 x 5
95 x 5
105 x 5

15 rounds of tabata intervals:

135lb hex-bar jumps
Situps
Pushups

11 rounds of tabata intervals on the heavy bag

Collin O'Neill
08-14-2010, 05:06 PM
Back Squat:

165 x 5
200 x 5
235 x 5

5 rounds:

5 pullups
10 GHSUs
10 Double unders

5 minutes jump rope work

Collin O'Neill
08-17-2010, 02:34 AM
Week 1 of new 5/3/1 cycle.

Back Squat:

240 x 5
275 x 5
315 x 5

Press:

I re-set my press max from 165 to 150, as I was stalled out pretty well and having a hard time making progress.

I will start pressing twice a week, as opposed to once.

95 x 5
110 x 5
125 x 5

25 round tabata:

135 lb goodmornings (switched to BEs when someone needed to rack halfway through)
Dips
Burpees Jumprope

12 round tabta:

Heavy bag work

Collin O'Neill
08-17-2010, 06:41 PM
Power Snatch:

125 x 2
130 x 1
135 x 1,1

Overhead Squat:

105 x 5
125 x 5
135 x 5

12 round tabata:

1 arm KB swing -45lbs alternating arms
Knees to elbows

16 round tabata heavy bag work

Collin O'Neill
08-20-2010, 05:24 PM
Thursdy 8/19:

Front Squat:

195 x 5
225 x 5
255 x 5

Deadlift:

290 x 5
335 x 5
375 x 5

Friday 8/20

Back Squat:

240 x 5
275 x 5
315 x 5

16 round tabata:

Pullups
Situps
Double Unders
Back Extensions

14 round tabata on heavy bag

Collin O'Neill
08-20-2010, 06:07 PM
Monday 8/23:

Back Squat:

260 x 3
295 x 3
335 x 3

Press:

105 x 3
120 x 3
135 x 3

15 round tabata:

Pullups
Ab wheel rollouts
Pushups

15 round tabata on heavy bag

Collin O'Neill
08-25-2010, 05:19 AM
Snatch:

120 x 2
135 x 4

Overhead Squat:

120 x 3
135 x 3
150 x 3

Had a hard time keeping stable on the last two sets. I don't think I was setting my shoulders and arms properly before trying to squat.

19 round tabata:

Jumprope
Kroc rows 70lbs
Squat
Back extensions

15 round tabata on heavy bag

Collin O'Neill
08-28-2010, 05:51 AM
Thursday 8/26:

25 round tabta at home:

L-pullups (quickly degraded into trying to get at least five)
Shadow boxing
Frog jumps


Friday 8/27:

Squat:

260 x 3
295 x 3
335 x 3

Deadlift:

315 x 3
355 x 3
405 x 3

Collin O'Neill
08-30-2010, 06:20 PM
Squat:

275 x 5
315 x 3
350 x 1 (Personal record!)

Press:

115 x 5
130 x 3
140 x 1

25 round tabata:

Heavy bag work
Jump rope
Leg raises

Notes:

Squats felt great. Even the 350, though it needed some effort, went up alright!

Press is weak. I should have been able to do that in my sleep after dialing back on my "max". I need to start doing much more supplemental shoulder work, and maybe pressing twice a week.

Got some new bag gloves today. They fit well, and once I break them in will be great. I didn't use the wraps I bought, and while I didn't hurt anything today, I will be using them in the future. These gloves aren't as substantial as my sparring gloves (where I should still be using wraps) and it will be easier to roll my wrist.

Collin O'Neill
08-31-2010, 08:01 PM
Power Snatch:

125 x 2
130 x 1
135 x 1,1,1

Overhead Squat:

125 x 5
135 x 3
150 x 1

20 rounds of tabata intervals:

18" box jumps holding 90lbs
Pushups
GHSUs
BEs

20 round tabata intervals on heavy bag

Collin O'Neill
09-01-2010, 04:22 AM
Just some random thoughts I wanted to get down:

I am thinking about ditching the overhead squat. I don't like it too much, and dont know that I am getting much benefit from it. It is most likely a form issue. It seems I never know what to do with my shoulders in terms of shrugging them up or not. I can switch it out with bench press (which I used to inconsistently do along side it). Problem there is I only have spotters at my gym certain days of the week.

To start clean and jerking again or to not? That is the question.

I am liking where my cardio is right now. I want to continue making gains there. Is it time to start thinking about adding some low and slow work after/with the HIIT I am doing now? I am up to 20 mins on HIIT between assistance work and bag work.

I need to do more shoulder work, as my press is suffering. I can make Fridays a mirror of my Mondays, and add press alongside the back squats I was doing then.

Actually starting to work more consistently on my handstands and front levers would probably be a good thing.

Turkish getups on Thursday and farmer's walks on Tuesday sound like nice additions.

Shrugs on Thursday sound even better

Collin O'Neill
09-02-2010, 05:11 PM
Front Squat:

225 x 5
255 x 3
285 x 1

Deadlift:

335 x 5
375 x 3
420 x 1

Weighted Pullups:

45lbs x 5
45lbs x 3
45lbs x 1,1,1

Collin O'Neill
09-03-2010, 05:46 PM
Squat:

275 x 5
315 x 3
350 x 1 (Personal record!)

Press:

115 x 5
130 x 3
140 x 1

15 round tabata:

80lb rows
Jump rope
45lb kb side bends

12 round tabta on heavy bag

Collin O'Neill
09-07-2010, 07:03 PM
Deload week. Kind of dicking around.

Monday:

Squat and shoulder press at 45, 55, and 65% x 5.

370 and 150 respectively.

Tuesday:

Took the dog for a walk, did some easy sprints.

Really focused on foam rolling, stretching, and mobility work.

Collin O'Neill
09-13-2010, 05:43 PM
Back Squat:

245 x 5
285 x 5
325 x 5

Press:

100 x 5
115 x 5
130 x 5

24 round tabata:

135lb good mornings
Hanging leg raises
Pullups
Jump rope work

16 round tabata on heavy bag

Collin O'Neill
09-14-2010, 04:34 PM
Power Snatch:

125 x 2
130 x 1
135 1,1,1

Overhead Squat:

110 x 5
125 x 5
140 x 5

15 round tabata:

Burpees
Dips
20lb Russian twist

18 round tabata on heavy bag

Collin O'Neill
09-17-2010, 02:58 AM
Thursday 9/17:

Really rushed today, I had to get the workout in in the AM so I could get on the road.

I missed weighted pullups, snatch, and shrugs. Such is life

Front Squat:

205 x 5
230 x 5
260 x 5

Deadlift:

300 x 5
340 x 5
385 x 5

Front squats felt a little gritty on either side, but the middle set was great. Deadlifts felt as good as ever.

Collin O'Neill
09-18-2010, 04:53 PM
Back Squat:

245 x 5
285 x 5
325 x 5

15 round tabata:

Pullups
Lunges holding 35lb dumbbells
Pushups

90lb kroc row finisher

I think I am going to add a finisher to three of my workouts. I am thinking shrugs, wrist curls, and kroc rows.

Collin O'Neill
09-21-2010, 06:44 PM
Monday 9/20:

Back Squat:

265 x 3
305 x 3
340 x 3

Press:

110 x 3
125 x 3
140 x 3

17 tabata intervals of:

Jump rope work
45lb KB side bends
Back extensions

23 round tabata intervals on heavy bag

Tuesday 9/21:

Power Snatch:

110 x 2
115 x 1
125 x 1,1

Bench Press:

175 x 3
200 x 3
225 x 3

15 round tabata intervals of:

135lb hex bar jumps
Pullups
Ab wheel rollouts from knees

20 round tabata interval on heavy bag

Collin O'Neill
09-24-2010, 03:47 AM
Thursday 9/23:

Power Snatch:

115 x 2
120 x 1
125 x 1

Front Squat:

210 x 3
240 x 3
275 x 3

Deadlift:

315 x 3
365 x 3
410 x 3

Weighted Pullups:

45lbs x 5
50lbs x 3
60lbs x 1,1,1,1,1

Wrist curls:

Oly bar on flat bench. Went to exhaustion going each direction x 2.

I need to work my way up on these bad boys.

Collin O'Neill
09-25-2010, 06:18 AM
Back Squat:

265 x 3
305 x 3
340 x 3

Press:

110 x 3
125 x 3
140 x 3

12 round tabata:

Pushups
One-arm KB swing, 45lbs
16lb Russian twist

Man, I ate some hotdogs for lunch about an hour before this, it was freaking hot, and by the end of it I wasn't feeling too great!

Collin O'Neill
09-27-2010, 04:15 PM
Man, my right knee felt "loose" from doing ground work this past Saturday. Every now and then I would feel some cartilage pinch, and have to re-adjust the leg. I can feel that something isn't right down there. I ended up wrapping it for my back squat today. This has happened before, but it has been a nice long bout of no knee issues.

I think I will be using a wrap/brace when squatting/jumping/kicking etc... until it runs its course.

Back squat:

285 x 5
325 x 5
360 x 1

Press:

115 x 5
130 x 3
145 x 1

4 rounds:

10 pullups
15 GHSUs
10 dips

15 round tabta on heavy bag.

Collin O'Neill
09-29-2010, 03:49 AM
Tuesday 9/28:

Power Snatch:

115 x 2
120 x 1
125 x 1,1

Bench Press:

185 x 5
215 x 3
235 x 1

16 round tabata intervals:

135lb good mornings
45lb KB side bends
Jump rope

26 round tabata intervals on heavy bag.

Edit: Forgot to add my finisher. I did 3 rounds to exhaustion of 225lb shrugs. I was surprised at how little weight it took to take me out. I think I will set the bars a notch higher to start with next time, as the height I was at felt a little awkward.

Collin O'Neill
09-30-2010, 05:49 PM
Front Squat:

225 x 5
255 x 3
285 x 1

Dead-lift:
335 x 5
385 x 3
435 x 1

Collin O'Neill
10-01-2010, 03:47 PM
Back squat:

285 x 5
325 x 5
360 x 1

Press:

115 x 5
130 x 3
145 x 1

15 round tabata:

Pullups
Broad Jumps
Pushups

28 round tabata

2 rounds heavy bag
2 rounds jumping rope

Collin O'Neill
10-05-2010, 04:08 AM
Monday 10/2:

Ah, another deload week is upon me. I ####ing hate deload weeks.

Back Squat:

175 x 5
210 x 5
245 x 5

Press:

75 x 5
85 x 5
95 x 5

15 round tabata alternating heavy bag and jump rope work. Took it to 70% effort.

3 x 10 ab wheel rollout

Finisher: Wrist curls. Up/down (flogging the dolphin motion) x 2 each side to fatigue 25 lb dumbbell, curl motion both directions on each side x 2 45lb bar.

Collin O'Neill
10-05-2010, 04:09 PM
Power Snatch:

65 x 2
75 x 3
85 x 2

20 round tabata intervals

2 rounds heavy bag
1 round pushups
2 rounds jumprope

Samuel Hughes
10-06-2010, 10:49 AM
Power Snatch:

65 x 2
75 x 3
85 x 2

20 round tabata intervals

2 rounds heavy bag
1 round pushups
2 rounds jumprope

How exactly does your tabata programming play out? is that 8 straight minutes on the bag, 4 of pushups, 8 on the rope? Or do you circuit them somehow? Thanks, just curious.

Collin O'Neill
10-11-2010, 06:27 PM
Back Squat:

250 x 5
290 x 5
330 x 5

Press:

100 x 5
115 x 5
135 x 5


10 round tabata intervals:

Burpees
Ab-wheel rollouts

15 round tabata interval jumprope work

Collin O'Neill
10-14-2010, 06:45 AM
Tuesday 10/12:

Power Snatch:

125 x 6

Bench Press:

165 x5
190 x 5
225 x 5

15 round tabata:

Dips
Rowing
45lb KB side bends (each side)
Back extensions

15 round tabata intervals on heavy bag

10 round tabata intervals on jump rope

Collin O'Neill
10-15-2010, 04:51 AM
Thursday 10/14:

Front Squat:

200 x 5
230 x 5
260 x 4

Deadlift:

300 x 5
345 x 5
390 x 5

Weighted Pullups:

45lbs x 5
50lbs x 4
60lbs x 2,1,1,1

Collin O'Neill
10-18-2010, 03:30 AM
I must have strained my back while doing DLs last week, because I went to the gym on Friday, feeling fine, and "woke" something up during my warmup.

I have been icing it regularly, and feeling a little better each day, so hopefully this will only be one week out at the most!

Collin O'Neill
10-21-2010, 02:30 AM
Injury Update:

I have taken this whole week off so far, with mucho icing, walking, and use of a lacrosse ball.

My back has been feeling consistently better. The last thing I want to do is re-injure it, so I will give it another few days before getting back in the swing of things.

I may incorporate some light squats in the next few days to see how they feel.

Collin O'Neill
10-25-2010, 03:16 PM
The back felt much better today.

I went to the gym, and I could tell I wasn't at 100%. I warmed up, and did some squats with the bar, and then some at 135lbs.

From there, I did some L pullups, and three sets of 15 back extensions.

I then did a 20 round tabata set of:

4 rounds heavy bag
2 rounds jumprope

Then 5 tabata intervals of ab bridge.

My back felt good through it all, and nice and loose after. I still feel a *little* twinge, and tomorrow will tell the story, but I think some ice and rolling tonight will help even more.

Collin O'Neill
10-27-2010, 12:04 PM
Tuesday 10/26:

Still shying away from anything that puts too much weight/strain on the back. Feeling better every day.

Bench Press:

185 x 3
225 x 3
255 x 3

11 rounds of tabata intervals:

Dips
Leg raises
Jump rope

15 rounds of tabata intervals on heavy bag

15 rounds of tabata intervals of jump rope work

Collin O'Neill
10-29-2010, 05:25 PM
Thursday 10/28:

1-10 ladder of pullups and air squats.


Friday 10/29:

Back squat:

3x5 135

3 rounds:

10 back extensions
5 L pullups
20 lunges
10 pushups


I am starting to get frustrated with my back. It is feeling better and better, but when I get under a bar with a decent amount of weight, I can tell it is not ready yet. I am patiently working it back to normal, and am at the point where any karate/bodyweight movement feels totally fine.

I think I may take this setback (2.5 weeks so far) and use it to trim some pounds off my my squat, and start back with even better form, going ass-to-ground each time. I will see how my deadlift feels, because I was very happy with how that was progressing.

Anyway, I will continue the mobility work I have been doing each night, and work my way back up. It still pisses my impatient self off.

One ancillary piece to my stiff back is tight hamstrings. I felt them tweak a bit today when doing lunges(doesn't help I was sitting in the office all day), but I can tell they are stiffening up due to my favoring it for a couple weeks.

Collin O'Neill
11-02-2010, 04:43 PM
Back is feeling much better. I started stretching my hamstrings along with my lower back, and it is feeling better and better.

I added 40lbs from what I squatted last week, and will progress more towards the end of the week.

Back squat:

175 x 5
175 x 5

Four rounds:

10 back extensions
10 60lb weighted lunges
Ab bridge for 30 seconds
20lb weighted punches for 30 seconds

Three rounds:

30 seconds jump rope x 2
Side ab-bridge each side x 1

Collin O'Neill
11-04-2010, 05:43 PM
My back is feeling much better. Adding weight to the squat consistently, and doing ju-juitsu and karate at full speed. I think I will be back on track next week.


Back squat:

205 x 5
205 x 5

Back Extensions:

3 x 10

Five rounds:

10 burpees
5 L pullups

12 rounds on heavy bag, 30 seconds on, 10 seconds rest

Wrist curls:

2 x each side to exhaustion

Collin O'Neill
11-05-2010, 04:28 PM
Press:

115 x 5
130 x 3
145 x 1

11 rounds of 20/10 intervals:

Pushups
Squats
Knees to elbows

Collin O'Neill
11-11-2010, 04:28 AM
Tuesday 10/9:

Back squat:

225 x 3

4 rounds:

10 back extensions
5 "L" pullups
12 box jumps


Ab-wheel rollout 3 x 10

8 round tabata on heavy bag

Collin O'Neill
11-11-2010, 03:20 PM
Worked out at home today. I felt like I hadn't really smoked my legs in a while, so I went with a BW workout that would do just that.

3 rounds:

10 pullups
5 pistols each leg -- band assisted to keep balance
15 pushups

Lunges on my situp mat. I would go in one direction, turn, and then lunge again. I repeated until my form was faltering.

Knees to elbows 3x10

Collin O'Neill
11-12-2010, 07:32 PM
Back squat:

225 x 5
225 x 5

3 rounds:

Back extensions x 10
Double unders x 15
Situps x 25

8 round tabata interval -- jump rope

Collin O'Neill
11-16-2010, 06:06 PM
My back is at about 90-95%. I was able to go up to 280lbs today, and I think if I wanted to push it, I could have gone to 315 x 3.

Back squat:

245 x 3
280 x 3

Press:

110 x 3
130 x 3
145 x 3 (turned into a gnarly push press)

3 rounds:

Ab-wheel rollout x 10
Pushups x 15
70lb dumbbell rows to exhaustion

10 round intervals 20/10 on heavy bag

Collin O'Neill
11-19-2010, 04:54 AM
Thursday 11/18:

Quick workout today.

Deadlift:

First time in a month, since I initially tweaked my back. Felt good, but I didn't want to go too hard. I think I will be back to ~90% next week based on how I felt today.

135 x 5
225 x 3
225 x 3

Weighted Pullups:

45 x 3
45 x 3
45 x 1,1,1,1

Tabata jumprope -- 8 rounds

Wrist curls to exhaustion x 2

Collin O'Neill
11-20-2010, 07:00 PM
Back Squat:

225 x 3
275 x 3
300 x 1

Press:

115 x 3
125 x 3
140 x 3

9 round 20/10 intervals -- burpees, 45lb side bends on each side

8 round 20/10 intervals jumprope.

Collin O'Neill
11-22-2010, 04:30 PM
Back squat:

225 x 5
275 x 3

Three rounds:

12 pullups
10 back extensions
10 weighted lunges 60lbs

20 rounds of 20/10 intervals:

2 rounds heavy bag
2 rounds jumprope

Collin O'Neill
11-24-2010, 04:52 AM
Bench:

175 x 3
200 x 3
225 x 3

Three rounds:

75lb dumbbell row, each side x 12
GHSUs x 10
Mid-thigh box jump 7-10 -- training myself to step down rather than jump down, and go for full extension and height rather than "sneak" up

14 rounds 20/10 intervals:

2 rounds heavy bag
2 rounds jump rope

Collin O'Neill
11-28-2010, 03:38 PM
Reset my squat number to 330lbs

Back Squat:

215 x 5
245 x 5
280 x 5

Press:

100 x 5
115 x 5
130 x 4

3 rounds:

7 pullups
10 ab wheel rollouts
10 burpees

Collin O'Neill
11-29-2010, 06:22 PM
Bench:

165 x 5
190 x 5
215 x 5

2 rounds:

Dips x 10
Back extensions x 10

Heavy bag work:

2 rounds 3 min work/1 min rest of medium bag work

3 rounds 1 min work/30 sec rest of heavy/fast bag work

3 rounds 30 sec work/20 sec rest of balls out punch-out, jabs and crosses

Collin O'Neill
12-02-2010, 07:32 PM
Came back to the front squat and deadlift (first time going even kind of heavy) for the first time since I tweaked my back. Both felt good, though the DL was a test run, as I am still gun shy on it. Next week will be 100%.

I knocked 40lbs off my front squat, and 40lbs off the dl. Better safe than sorry.

Front squat:

165 x 5
185 x 5
215 x 5

Deadlift:

275 x 5
315 x 5

Weighted Pullups:

45lbs x 3,1,1,1,1
60lbs x 1,1,1,1,1

Collin O'Neill
12-03-2010, 04:04 PM
Back Squat:

215 x 5
245 x 5
280 x 5

Press:

100 x 5
115 x 5
130 x 4

3 rounds:

10 pushups
30 situps
100lb one-dumbbell farmers walk down the gym and back

+
1 farmers walk to even it out

3 rounds:

3 min work/1 min rest focus pad drills

Collin O'Neill
12-08-2010, 12:03 PM
Monday 12/6:

I somehow forgot to post this before...not sure if I will get it exactly right, outside of the lifting.

Back squat:

230 x 3
265 x 3
295 x 3

Press:

110 x 3
125 x 3
140 x 3


Three rounds:

10 ab wheel rollouts
10 pullups
10 back extensions

Three rounds 3:00/1:00 intervals on heavy bag, working technique

Three rounds 1:00/30 second intervals on heavy bag, working power and speed

Two rounds 30/20 interval punchout drills

Tuesday 12/7:

Bench:

185 x 3
205 x 3
230 x 3

Three rounds:

95lb hang power clean
45lb kb side bends x 10 each side
10 pullups

14 round 20/10 intervals jumprope

Collin O'Neill
12-09-2010, 06:53 PM
Front Squat:

175 x 3
205 x 3
225 x 3

Deadlift:

295 x 3
335 x 3
375 x 3


Weighted Pullups:

45 x 3
45 x 1,1,1,1,1,1,1,1

Shrugs:

225 x 9
275 x 7
275 x 4

Collin O'Neill
12-11-2010, 11:23 AM
Friday 12/10:

Back squat:

230 x 3
265 x 3
295 x 3

Press:

110 x 3
125 x 3
140 x 3


Three rounds:

10 GHSUs
10 box jumps -- mid thigh box
10 pushups

Three rounds 3:00/1:00 intervals on heavy bag, working technique

Three rounds 1:00/30 second intervals on heavy bag, working power and speed

Two rounds 30/20 interval punchout drills

Collin O'Neill
12-11-2010, 11:24 AM
In addition to my Saturday karate class, we have been doing a Sunday workout consisting of BJJ, wresting, and sparring. I don't feel over-trained yet, and due to life getting in the way I have not been coming every Sunday.

I may have to start thinking of changing up my training schedule a little bit when I know I will make it. Perhaps cutting out some cardio/interval/heavy bag training on Friday.

Collin O'Neill
12-14-2010, 04:39 PM
Back Squat:

245 x 5
280 x 3
315 x 1

Press:

115 x 5
130 x 3
145 x 1

5 rounds 20/10 intervals:

Pullups
Situps
Jumprope jogging

2 rounds 3min/1min rounds on heavy bag
3 rounds 1min/30sec intervals speed and power
3 rounds 30sec/20sec punchout drill

Collin O'Neill
12-20-2010, 06:05 PM
Front Squat:

185 x 5
210 x 3
235 x 1

Deadlift:

My back was stiff as hell from a long car drive, so I shortened up the DL part of the workout significantly.

315 x 2


4 rounds 20/10 intervals:

Jumprope
Ab wheel rollouts
Pushups

20 rounds 20/10 intervals jumprope work

Collin O'Neill
12-22-2010, 03:00 AM
I am on a modified rest week, and outside of stretching, walking, and maybe some light squat work, I don't plan on doing much.

That said, I went a climbing gym yesterday and messed around for about two and a half hours. Talk about a good time! I am feeling it in my hands and forearms like no ones business. I think I may try to get back there at least once a month.

Collin O'Neill
12-25-2010, 11:34 AM
Sigh. It would seem that the long car rides from last week, coupled with that DL from last Saturday haven't done me any favors.

My back has been feeling a little stiff/sore all week, and I only did half of my squat workout today. I think I could have powered through it, but that would have been stupid.

I guess I am back to icing and hitting the pain ball on the lower back daily. I am no where near as bad off as I was when I originally hurt my back, it is just frustrating that little shit like this is nagging me a month or two after.

Oh well, I guess I need to count my blessings, clean the sand out of my vagina, get better, and keep improving.


Back Squat:

220 x 5
255 x 2

Press:

105 x 5
120 x 5
135 x 4

Towel Pullups:

5 x 4

Heavy bag work:

3min/1min skill work x 3

1 min/30 seconds hard fast shots x 3

30sec/20sec punchout drills x 3

Collin O'Neill
12-25-2010, 11:35 AM
Things to think about:

Getting rid of the front squat...what to replace it with? Push press/jerk?

I have strayed away from the oly lifts, and I miss the clean. Look to integrate the power C&J back into the workout.

Start messing around with the front lever more.

Collin O'Neill
12-26-2010, 04:53 PM
Been eating and drinking too much while being too sedentary.

I just needed to get out and break a sweat, didn't do any heavy lifting. My back is feeling a bit better.

3 rounds:

15 double unders
1 min plank
10 lunges holding 60lbs

3 rounds:

3min/1min heavy bag work

6 rounds:

1min/30sec power/speed work

Collin O'Neill
12-29-2010, 06:34 AM
Tuesday 12/28:

Bench:

165 x 5
190 x 5
215 x 5

3 rounds:

5 L pullups
10 back extensions
15 45lb KB swings

3 rounds 3min/1min heavy bag work

4 rounds 1 min/30 sec power/speed heavy bag work

I didn't eat enough today. I could feel myself gassing out as soon as I started the power/speed stuff.

Collin O'Neill
12-30-2010, 10:00 AM
Back Squat:

220 x 5
255 x 5
275 x 1

Press:

105 x 5
120 x 5
135 x 2

Felt a little off today, didn't push it. This back thing is still dogging me. I am going to see how it feels beginning of next week, and if it isn't to 95% or better, my stubborn ass is gunna get some help to push me that last little bit back to normal.

Collin O'Neill
01-03-2011, 06:27 PM
Feeling better this week, and I am hoping to finally conquer this back issue.

I am taking Bill Starr's rehab technique (ala Rippetoe), and going to town.

I am jumping in as if I had been doing it for a few days, as I can take a little weight. I am also doing other exercises with it. I know it is bastardization, but I think it may still work. We will see where it gets me, but I am optimistic.

Back Squat:

45 x 25
65 x 25
85 x 25

Press:

110 x 3
130 x 3
145 x 3

3 rounds:

12 ab wheel rollouts from knees
10 dips


Heavy bag work:

3min/1min skill work x 3

1 min/30 seconds hard fast shots x 3

30sec/20sec punchout drills x 2

Collin O'Neill
01-04-2011, 06:08 PM
Back Squat:

45 x 25
75 x 25
95 x 15

Towel pullups:

5 x 4


Heavy bag work:

3min/1min skill work x 2

1 min/30 seconds speed/power x 6

30sec/20sec punchout drills x 2

Collin O'Neill
01-05-2011, 07:33 PM
Back squat:

85 x 25
105 x 15
125 x 15

Collin O'Neill
01-06-2011, 07:21 PM
Back squat:

95 x 15
135 x 15
165 x 10

Collin O'Neill
01-07-2011, 03:39 PM
Back squat:

135 x 15
165 x 15
205 x 10

Also, about 25 pullups for shits and giggles.

Collin O'Neill
01-08-2011, 02:23 PM
Back squat:

135 x 10
185 x 10
225 x 7

Collin O'Neill
01-09-2011, 03:51 PM
Back squat:

135 x 10
185 x 10
245 x 5

Collin O'Neill
01-10-2011, 06:13 PM
Back squat:
135 x 10
205 x 5
265 x 5

Heavy bag work:

3min/1min skill work x 3

1 min/30 seconds speed/power x 3

30sec/20sec punchout drills x 2

Collin O'Neill
01-19-2011, 02:59 PM
We got back from a six day trip to Mexico last night. It was six days of drinking, eating, and relaxing, but I also managed to walk several miles each day, and snorkel and scuba dive frequently.

I looked forward to getting back to the gym today, and it seems as if Bill Starr's back therapy has worked. I figured I would be back up to snuff judging how my back took to sleeping on an uncomfortable bed and too much travel (read: too much sitting). The weight itself felt fine, but talk about feeling tight all over. Zowie. I should have kept up with my mobility while on vacation, because my hip flexors and hammies are really feeling it, and I could tell they were impacting my workout. I just got done giving them a good going over, and I am going to repeat that tonight.

By the end of this week, I am going to tweak my program a little. I am going to designate days for pullups, dips, and pushups. I will also designate days for different ab work, and I am looking to add the power clean and jerk back into the lineup.


Back squat:

225 x 5
255 x 5
290 x 3

Press:

100 x 5
120 x 5
135 x 4 (last two were borderline push press)

3 rounds:

10 pullups
10 back extensions
10 GHSUs

10 rounds:

1min/30 sec intervals, power and speed on the heavy bag

Collin O'Neill
01-20-2011, 03:33 PM
Bench Press:

170 x 5
190 x 5
220 x 4

3 rounds:

10 dips
12 45lb kb bends each side

Collin O'Neill
01-22-2011, 07:44 PM
Monday: Clean and jerk, Squat, Press

Pullups, ab work + other assistance work or complex, heavy bag

Tuesday: Rest Day


Wednesday: Karate -- quasi rest day


Thursday: Deadlift, Bench, Weighted Pullups, Neck and wrist work


Friday: Clean and jerk, squat, press, SHRUGS!
Dips, rotational ab work + other assistance work or complex, heavy bag


Saturday: Karate, hand and wrist work -- quasi rest-day


Sunday: BJJ/Striking/Rolling -- More intense than Wed. and Sat. classes

I want to try to get some HICT work in one or two days a week. I am thinking of doing it Thursday and one other day.

Collin O'Neill
01-25-2011, 05:46 PM
Looks like I will need to tweak my schedule a bit more. Tuesdays would work better as a rest day. I was behind schedule all day. I did some weighted pullup and ab work, will do conditioning Thurs/Fri.

Squat:

240 x 3
270 x 3
305 x 3

Press:

110 x 3
120 x 3 (mis-load, should have been 130)
145 x 3 (last two were push pressy)

Weighted pullups:

45lbs x 4,1,1,3,1,1,2,1

Ab wheel rollouts 3 x 12

Collin O'Neill
01-27-2011, 05:03 PM
Deadlift:

280 x 3
315 x 3
365 x 3

3 rounds:

25 double unders
40 situps

Heavy bag work:

2 rounds 3min/1min interval skill work
5 rounds 1min/30sec speed/power
2 rounds 30sec/20sec punchout drills

Collin O'Neill
01-28-2011, 03:40 PM
Squat:

240 x 3
270 x 3
305 x 3

Press:

110 x 3
130 x 3
145 x 3 - my shoulder felt tweaked from earlier in the week, these went up as a push press

4 rounds:

Max towel pullups
Back extensions x 12

5 rounds on the heavy bag

3min/1min skill work

Collin O'Neill
02-01-2011, 06:33 PM
At a Gold's gym today and tomorrow. Of course I forgot my belt and gloves.

I still squatted, and did pretty well raw.

Back squat:

245 x 5
275 x 3
315 x 1

Press:

115 x 5
135 x 3
150 x 1

3 rounds:

Max pullups
30 situps


5 rounds 20/10 jumprope work

Collin O'Neill
02-03-2011, 08:52 PM
Deadlift:

295 x 5
340 x 3
380 x 1

Bench:

195 x 5
245 x 3
250 x 1

Weighted pullups:

45lbs x 4, 3, 1,1,1,3,1,1,1

Finger blade pushups:

2 x 5

Collin O'Neill
02-04-2011, 04:06 PM
Back squat:

245 x 5
275 x 3
315 x 1

Press:

115 x 5
135 x 3
150 x 1

3 rounds:

60lb dumbbell rows to exhaustion - each side
back extension x 10
mid-thigh box jump x 10
ab-wheel rollout x 10

Collin O'Neill
02-08-2011, 04:33 PM
Deload week:

Squat:

155 x 5
190 x 5
220 x 5

Press:

75 x 5
95 x 5
105 x 5


Heavy bag work:

3 rounds of 3min/1min skill work
4 rounds 1min/30sec power + speed

50 minutes of focus pad work

Collin O'Neill
02-12-2011, 04:33 AM
It has been a shitty week for training. It is a deload week, so I am not too worried. I still squatted once, will go to karate and BJJ this weekend, and have been walking quite a bit.

I also unloaded 360 lbs of beef last night, so I now have that going for me!

Collin O'Neill
02-13-2011, 04:05 PM
Monday: Squat, Press
ab work, barbell complex

Tuesday: Bench Press, weighted pullups
Circuit of pullups+jumprope+etc...(just examples, will mix it up) - heavy bag power+speed focus


Wednesday: Karate -- quasi rest day


Thursday: Deadlift, weighted dips, rotational ab work
Circuit of dips+rows+box jumps+ab wheels+etc.., heavy bag - light focus, focus mitt work


Friday: Rest day


Saturday: Karate, hand and wrist work -- quasi rest-day


Sunday: BJJ/Striking/Rolling -- More intense than Wed. and Sat. classes

Collin O'Neill
02-14-2011, 04:28 PM
Squat:

220 x 5
255 x 5
285 x 5

Press:

105 x 5
125 x 5
145 x 4

Barbell complex:

Jesus. I haven't done one of these in a while. I am looking forward to them at least once a week. They are man shit. Unfortunately, I had a slight headache earlier today, something that never happens to me. I shook it off, but right as I started the third set, it came back with a vengeance. I called it quits.

2 sets @ 95lbs

hang power clean x 8
row x 8
push press x 8
back squat x 8
good mornings x 8

Collin O'Neill
02-17-2011, 05:09 PM
Deadlift:

265 x 5
305 x 5
350 x 5

45 minutes of focus pad work

Collin O'Neill
02-21-2011, 05:31 PM
Squat:

240 x 3
275 x 3
305 x 3

Press:

115 x 3
130 x 3
145 x 3

Ab wheel rollouts -- 3 x 10

Barbell complex, 4 rounds, 8 reps each:
Front squat
Hang power cleans
Push press
Bent over rows

Back extensions -- 2 x 15

Collin O'Neill
02-22-2011, 04:08 PM
I am re-setting my bench down to 230.

Bench:

180 x 3
210 x 3
210 x 3

Weighted pullups (mixed grips):

45 x 5,4,3,3,2,1,1,1,1

Heavy bag work:

6 rounds 1min/30sec power/speed

Collin O'Neill
02-27-2011, 12:34 PM
Blah. What a shitty end to the week training wise.

I had to man a booth at a show Thursday, Friday, and Saturday. I got to chose between staying in a hotel pretty close to home (which I hate) or commuting 3 hours round trip. Early mornings and late to home equals no gym.

I finally got up today, feeling slightly off. I don't know if I caught something or what. Dragged myself to the gym, and started deadlifting. It didn't go well, everything felt heavy. Blah. Enough bitching. Out for three days next week too, but should still be able to hit my two main heavy lifting days.

DL:

285 x 3
325 x 3

Collin O'Neill
02-28-2011, 04:12 PM
Ahhh yes, today was the Yin to yesterday's Yang. Excellent workout. I felt strong, and the weight felt good the whole time.

Back squat:

255 x 5
285 x 3
325 x 1

Press:

125 x 5
140 x 3
155 x 1

Barbell complex - 4 sets @ 95lbs

Front squat x 8
Hang power clean x 8
Push press x 8
Row x 8

Weighted Dips:

These really felt good. I probably need to up the weight a bit, but I will take it slow. I don't know why I haven't been doing them regularly in my routine. Chalk it up to dumbassitude.

45lbs x 5
45lbs x 5
60lbs x 5

Ab wheel rollouts:

3 x 10

Collin O'Neill
03-04-2011, 07:27 PM
Deadlift:

295 x 5
345 x 3
385 x 1

Bench:

170 x 5
195 x 3
220 x 1

Weighted Pullups:

45lbs x 5
45lbs x 5
60lbs x 3,2,1

Medicine ball twists - 16lb ball. 10 on each side x 3 sets

3 rounds:

45lb one-arm KB swings x 10 each arm
20 double unders

Collin O'Neill
03-08-2011, 04:54 PM
Been having some good sessions at the dojo lately. On a deload week now.

Squat:

155 x 5
185 x 5
225 x 5

Press:

75 x 5
85 x 5
105 x 5

3 rounds:

As many pullups as possible
Ab-wheel rollouts x 12

1 hour focus pad work

Collin O'Neill
03-11-2011, 05:22 PM
Deload week.

Deadlift:

185 x 5
225 x 5
265 x 5

Press:

105 x 5
125 x 5
150 x 5

2 rounds:

25lb plate ab twists x 10 each side

1 hour focus pad work

Collin O'Neill
03-14-2011, 03:54 PM
Crappy day at the gym, set myself up for failure.

Note to self. Eat some ####ing food before attempting to lift heavy weight. I don't know why, but my back was a little uppity as well. Even though last week was a deload week, I still sat around too much.

Another note to self. Keep back squat and press at last cycle's numbers.

Back squat:

225 x 5
260 x 5
300 x 3

Press:

110 x 5
125 x 5
145 x 4

3 rounds:

135 hang power clean x 8
135 bent over row x 8

Tweaked my back starting what was to be the last round on this complex. I like barbell complexes, but I may need to do them on a different day. I feel a little sandy vagged and in a back-squat/quasi training rut. I need to nut up, reset numbers, simplify my routine even more, and hit it hard.

Collin O'Neill
03-28-2011, 05:43 PM
So that little tweak to my back turned into a decent strain. I had to drive for six hours the day after, sit for meetings in three days, and drive back. That did me no favors.

I am back on the Starr rehab protocol. When I get back on it, I am starting my 5/3/1 completely over with seriously modest numbers. I am going to re-build a solid foundation to my strength program, that in retrospect has been a little shaky since my first injury back in October.

Anyway, I won't be updating much this week. Just squatting, and maybe breaking a light sweat on the heavy bag once in a while.

Collin O'Neill
04-08-2011, 04:35 AM
Alright, let me dust this off.

Feeling much better. I will go back to my normal routine next week.

Bench:

155 x 5
175 x 5
195 x 5

Dumbbell rows:

75 x 15
75 x 12

Hit the heavy bag for a while.

Collin O'Neill
04-11-2011, 07:51 PM
Back it at.

Squat:

205 x 5
230 x 5
260 x 5

Press:

105 x 5
120 x 5
135 x 3 (I should have easily had this, but I was feeling used and abused from BJJ the day before.)

3 rounds:
pullups to failure
15 back extensions
12 ab wheel rollouts

5 rounds 1 min on/30 seconds off of jumprope

Collin O'Neill
04-14-2011, 08:04 PM
Deadlift:

260 x 5
300 x 5
340 x 5

Bench:
155 x 5
175 x 5
195 x 4

Weighted Pullups -- 45lbs x bunch of singles and doubles

2 rounds of 5 on each leg of bottoms up single leg thrusters

2 turkish getups each side 45lbs

6 rounds 1 min/30 second speed and power on heavy bag

Collin O'Neill
04-19-2011, 01:24 PM
Monday 4/18:

Squat:

215 x 3
245 x 3
275 x 3

Press:

110 x 3
130 x 3
145 x 3 (too push-pressy)

Weighted Dips:
45 x 5 x 3

3 rounds:
Max pullups
40lb weighted box jumps - mid thigh high box x 10
Ab-wheel rollouts x 10

3 rounds 1min/30sec power and speed rounds on heavy bag

Collin O'Neill
04-19-2011, 04:39 PM
Integrating a sprint day into my training. Eased into it with 5 sprints today after a good warmup jog, skipping, shuffling, and other drills.

Collin O'Neill
04-21-2011, 04:36 PM
Deadlift:

265 x 3
320 x 3
360 x 3

Bench:

165 x 3
185 x 3
205 x 3

Weighted Pullups:

45lbs x 3 x 4 sets

2 rounds of 10 on each leg of bottoms up single leg thrusters

Collin O'Neill
04-26-2011, 05:19 AM
Monday 4/24:

Squat:

225 x 5
255 x 3
295 x 2

Press:

120 x 5
135 x 3
150 x 1

Weighted Dips:

45 x 5
60 x 5
60 x 5

3 rounds:
Max pullups
Ab-wheel rollouts x 12
Max Pushups

Heavy Bag:

3min/1min technique x 2
1min/30 sec speed and power x 4

Collin O'Neill
04-28-2011, 07:32 PM
Deadlift:

300 x 5
340 x 3
380 x 2

Bench:

175 x 5
195 x 3
220 x 1

Weighted Pullups:

45 x 5
60 x 3, 2, 1,1,1,1,1

I keep forget what I call these things, but single leg bottoms up thrusters. God that sounds gay.

2 x 10 each side

Heavy bag work:

3min/1min technique x 3
1min/30sec speed/power x 4
30 second punchout x 1

Collin O'Neill
04-30-2011, 07:29 PM
Squat:

225 x 5
255 x 3
295 x 2

Collin O'Neill
05-02-2011, 07:34 PM
Squat:

195 x 5
235 x 5
265 x 5

Press:

105 x 5
120 x 5
135 x 5

3 rounds:
Max pullups
60lb weighted box jump -- mid-thigh box -- x 7
Ab-wheel rollouts x 12
Max pushups

6 rounds:
1min/30sec power/speed intervals on heavy bag

I forgot weighted dips!!! How the hell did I do that? I may have to duck into the gym tomorrow just to bang those out.

Collin O'Neill
05-05-2011, 05:14 PM
Deadlift:

275 x 5
315 x 5
355 x ....2???? I had to stop this set for a strange reason....I almost sharted myself! First time for everything, I guess

Bench:

155 x 5
185 x 5
205 x 5

Weighted Pullups:
45 x 4,3,3,2

Sprints back at home:

5 sprints, focus on keeping 80% speed for distance.

Collin O'Neill
05-09-2011, 07:01 PM
I forgot to post this from last Friday:

Squat:

195 x 5
235 x 5
265 x 5


Today:

Squat:

215 x 3
250 x 3
280 x 3

Press:
Press felt damn good today
110 x 3
130 x 3
145 x 3

Weighted Dips:
45 x 3 x 5

3 rounds:
Max pullups
Ab wheel rollouts x 12
Back extensions x 10
Max Pushups

Jump-rope intervals:

2min/1min "surivival" x 2

1min/45sec max speed/power/difficult jumps x 4

Decided to throw in a finisher today. I think I will add one to Mondays and Thursdays.

100lb dumbbell rows - max each side

Collin O'Neill
05-12-2011, 05:53 AM
I had to move my workout to early morning, as tonight is going to be hectic. I didn't feel to energetic, plus I am a little beat up from getting my ass thrown around at the dojo last night. There is a brown belt going for his black belt, and I got to be his uke for a good hour while we were reviewing jujutsu.

Anyway...

Deadlift:
295 x 3
335 x 3
I bailed on my last set, I just wasn't feeling strong or warmed up enough. I also bailed on bench, as there was no one there to spot.

Weighted Pullups:
45 x 5 x 3

Single leg thrust ups -- 10 x each leg x 2

Heavy bag:
3min/1min x 2
1min/30sec x 3

Collin O'Neill
05-16-2011, 07:43 PM
Squat:

230 x 5
265 x 3
295 x 1

Press:

120 x 5
135 x 3
150 x 1

Weighted Dips:
45 x 5 x 3

4 rounds:
Max pullups
Max hanging leg raises
Max Pushups
Back extensions x 15

Heavy Bag:
3min/1min warmup
1min/30sec x 4
1min/30sec jump rope

100lb dumbbell row finisher -- max each side

Collin O'Neill
05-19-2011, 05:49 PM
Today I set the stage for my gym time well. I ate three times before three o'clock, which included a breakfast burrito, an avocado cheeseburger, and more eggs, and then took a two hour nap right before my workout. I felt good.

Deadlift:

315 x 5
355 x 3
395 x 1

Bench:

180 x 5
205 x 3
230 x 1

Weighted Pullups:
45 x 5
60 x 3
60 x 3

Single leg thrust ups:
10 x 2 each side

Heavy Bag:

3min/1min x 3
1min/30 sec x 4

Collin O'Neill
05-20-2011, 03:58 PM
Light day today. I am taking a deload week next week, as I am feeling a little beat up and I haven't taken one for two cycles.

Also, after doing 5/3/1 for about a year, I am thinking it may be time to change it up. Texas Method or Madcow coming soon...

Squat:
230 x 5
265 x 3

Press:
120 x 5
135 x 3

Ab-wheel rollouts 3 x 10
Back extensions 3 x 15

Collin O'Neill
05-23-2011, 05:38 PM
Starting madcow today. Looking forward to a different program after over a year and some change on 5/3/1. I am going to cut way back on assistance work, adding in things like pullups, weighted dips, core work, and some sprinting. I will continue to do interval work after the main weight workout, but I can already tell that with this increased volume, I will be feeling it.

Squat:

5x125
5x155
5x190
5x220
5x250

Bench:

5x100
5x120
5x145
5x170
5x195

Row:

5x85
5x105
5x130
5x150
5x170

L pullups - 8 x 5

Jumprope - 5 x 1min/30 sec

Collin O'Neill
05-31-2011, 06:09 PM
Took last week off as a deload week, visited family over the weekend. I also tweaked my shoulder a little bit, and it is coming along. I am not going to press or bench this week though, just to be safe.

I also found a new place to work out and take BJJ/Striking. Pretty excited about that, and with the level of workouts I get there, I will be doing even less accessory work. Perhaps two times a week after lifting, keeping it to six minutes.

90 min striking class.

Squat:

130 x 5
160 x 5
190 x 5
225 x 5
255 x 5

Collin O'Neill
06-02-2011, 05:17 PM
Still not deadlifting, benching, or pressing due to a nagging shoulder thing. It doesn't even hurt per say, I am just not gunna screw myself up by being stubborn.

Middle day on madcow

Squat:

135 x 5
165 x 5
190 x 5
190 x 5

3 rounds:

20 double unders
40 situps

Collin O'Neill
06-04-2011, 10:51 AM
Squat:

135 x 5
165 x 5
185 x 5
225 x 5
265 x 3
185 x 8

Collin O'Neill
06-06-2011, 05:44 PM
Still nursing my shoulder, though it is feeling good. Better safe than sorry.

Squat:
135 x 5
165 x 5
200 x 5
230 x 5
265 x 5

Row:
90 x 5
115 x 5
135 x 5
160 x 5
180 x 5

3 rounds:

Back extension x 15
GHSU x 10

Collin O'Neill
06-09-2011, 05:40 AM
Still playing it safe on the shoulder. I went light on the DL, and hope to incorporate presses next week.

Squat:

135 x 5
165 x 5
200 x 5
200 x 5

Deadlift:

225 x 5
270 x 5

Been doing mma/striking/bjj Tuesday Wednesday, Saturday, and Sunday. Provides some nice training besides weights.

Collin O'Neill
06-10-2011, 02:32 PM
Squat:

135 x 5
165 x 5
200 x 5
230 x 5
270 x 5
200 x 8

Row:

90 x 5
115 x 5
135 x 5
160 x 5
185 x 5
155 x 8

Max pullups x 3

Single leg thrust ups x 10 each leg x 2

Collin O'Neill
06-14-2011, 03:14 AM
Shoulder is feeling great, I only did some light pressing work though. No need to rush things.

Squat:

135 x 5
170 x 5
205 x 5
235 x 5
270 x 5

That last set took a bit...feeling a bit worked from BJJ, but I got down past parallel and got back up each time.

Press:

45 x 5
45 x 9
45 x 10

Row:

95 x 5
115 x 5
135 x 5
160 x 5
185 x 5

Pullups:

3 rounds until failure

Collin O'Neill
06-15-2011, 07:08 PM
Squat:

135 x 5
175 x 5
205 x 5
205 x 5

Deadlift:


230 x 5
280 x 5
325 x 5
370 x 2

3 x 10 ab wheel rollouts

Messed around with some shoulder presses using only the bar. I stopped the DL at two on the last one because I haven't pulled for two weeks. Still felt pretty good. I probably could have started back pressing this week, but am sticking with slowly ramping it back up.

Collin O'Neill
06-17-2011, 07:30 PM
Squat:

135 x 5
175 x 5
205 x 5
235 x 5
275 x 3
205 x 8

Row:

95 x 5
125 x 5
145 x 5
165 x 5
190 x 3
135 x 8

Had to get out quick today, thats all

Collin O'Neill
06-25-2011, 12:11 PM
Got back from out of town last night. I was gone five days, eating and drinking too much, with too little mobility work. I also forgot my jump rope, and only got one hotel workout in.

Got back to the gym today, and kickboxing was intense. Felt good to loosen up, break a sweat, and get my ass kicked.

Getting back to the full program next week, should be 100% on bench and press, though I will be scaling my numbers back significantly.

Collin O'Neill
06-27-2011, 05:16 PM
Back to it. One thing I am noticing, 2 days a week/BJJ and 2 days kickboxing is taking a toll on me. I may cut down to 2x week lifting. I will be switching out to press 2x a week instead of bench, that is partly due to wanting to take it easy on my shoulder. I am also cutting all metcons out except for one day a week. Classes are enough conditioning.

I took a week off last week, and rather than help me, I was lathargic enough and drank too much so that my training suffered.

Squat:

140 x 5
170 x 5
205 x 5
240 x 5
275 x 3

Press:

95 x 5
105 x 5
125 x 5

Row:

95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Pullups,

10,10,6,4

Collin O'Neill
06-29-2011, 06:31 PM
First bench in a while...still warming up to it

Squat:

140 x 5
175 x 5
205 x 5
205 x 5

Bench:

95 x 5
135 x 5
155 x 5

Deadlift:

240 x 3
295 x 3
325 x 3
370 x 3

Ab wheel rollouts - 3 x 10

Collin O'Neill
06-30-2011, 07:17 PM
Squat:

135 x 5
175 x 5
205 x 5
235 x 5
275 x 2

Press:

85 x 5
105 x 5
125 x 3

Jumprope:

3 min
2 min

Collin O'Neill
07-05-2011, 04:57 PM
I screwed up today. I didn't stretch my tight (and sore) hip flexor, and I went to the gym hungry. Fucking hungry. Stomach growling. Stupid.

Anyway, I ground it out and came home to eat a two pound sirloin.

Squat:

140 x 5
170 x 5
205 x 5
240 x 5
275 x 3

Press:

95 x 5
105 x 5
125 x 3

Row:

100 x 5
130 x 5
155 x 5
180 x 5
200 x 5

Pullups:

15, 10, 5

Collin O'Neill
07-11-2011, 07:38 PM
Alright, due to the fact that the workload at my new dojo is (thankfully) much larger than the workload at my old one, I am jumping back to 5/3/1. I did that program for over a year, with good results (between injuries). I will tweak it a little bit, but I will lean it out more than I did before, and really focus on one main lift a day. That will let me do four days at the dojo, and that will take care of the brunt of my cardio work, along with the full body workout that is BJJ. I am going to structure my week so that I have two full "off" days. I felt like the six day week wasn't giving me enough recovery time.

In the meantime, I may research some auto-regulated stuff, but I hate jumping around to new programs. If it ain't broke, don't fix it.

Also, I need to start seriously addressing my left hip flexor. Ice, stretching every day, and maybe taking it easy on squats for a couple of weeks. It is giving me some decent soreness coming out of the hole, and I don't want to blow it out.

Squat:

205 x 5
235 x 5

Press:

95 x 5
115 x 5
125 x 5

Collin O'Neill
07-15-2011, 07:05 AM
Bench:

145 x 5
165 x 5
195 x 5

Deadlift:

275 x 3
315 x 3
370 x 2

Weighted pullups:

35lbs x 5 x 3

Ab wheel rollouts:

2 x 10 (I did the angled out to the side a bit. Man, that hurt)
60lb ab bends x 10 each side

Collin O'Neill
08-11-2011, 04:17 PM
So, it has been a while. Since I posted last, I kept working out for a week as per usual. Then I got married, went on a honeymoon, and got real out of shape, real fast.

In fact, I went to squat for the first time in a couple of weeks today, and I was surprised at how tight and sore it made me. Did I mention I went from mobing every day to barely anything?

Shit. Oh well, not the first time I have been here (at least it isn't due to injury, knock on wood) and probably not the last. Only thing to do is sack up, ease into things, and kick some ass.

Oh, and I am for sure getting back on 5/3/1, specifically the following:

Monday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Deadlift – 5/3/1 sets and reps

• DB Bench – 3 sets of 8-20 reps

Wednesday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Bench Press – 5/3/1 sets and reps

• DB Row – 3 sets or do Kroc Rows

Friday

• Squat – 5/3/1 sets and reps

• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)

• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

Collin O'Neill
08-22-2011, 07:44 PM
Intermittent updating lately.

Today:

Squat:

210 x 3
240 x 3
275 x 2

Press:

105 x 3
115 x 3
135 x 3

Situps 20 x 2

Kickboxing class after

Collin O'Neill
08-24-2011, 07:07 PM
Quick one today before two hours of BJJ

Squat:

135 x 5
165 x 5
195 x 5

DL:

245 x 3
295 x 3
315 x 3

Easing back into DLs, haven't done them in a month.

Collin O'Neill
08-27-2011, 12:23 PM
Squat:

135 x 5
165 x 5
195 x 5

Bench:

145 x 5
165 x 5
185 x 5

Good Mornings - 95lbs x 10, 105lbs x 10

Kroc rows- 80lbs x 15 each side, 80lbs x 10 each side

Ab wheel rollouts - 10 x 2

Collin O'Neill
08-29-2011, 05:22 PM
Squat:

210 x 3
240 x 3
270 x 2

Press:

105 x 3
120 x 3
135 x 3

Also 20 pullups. I felt beat to shit today.

I gotta cut a day out, pushing it too hard again.

Collin O'Neill
09-01-2011, 04:17 PM
Squat:

135 x 5
165 x 5
195 x 5

Deadlift:

260 x 2
300 x 2
340 x 2

Dumbbell rows:

80lbs x 15 each side

Ab wheel rollouts 3 x 10

Jump-rope 3min/1min x 3