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Billy Millar
01-04-2010, 02:02 PM
35 y/o/ male, 6'1" 200 lbs

In order of importance: Strength > Cardio/Metcon > LBM Gain

Input / advice appreciated.

Monday - 1/4/10

Warm-up:
HAM/HUG mobility dril from Mtn Athlete, then 2 rds:
25 x Halting DL
25 x OHS
25 x Good Morning
25 x Pass-throughs

All done with 4' dowel.

Back Squat:
45# x 10
135# x 5
185# x 5
225# x 3 x 5

Back Row
95# x 10
135# x 5 x 2
185# x 5 x 3

Bench Press:
95# x 10
135# x 5
185# x 5 x 3

Good Mornings:
95# x 10 x 2

Back Squat:
135# x 25

Light day today, weight-wise, will start linear progression from here.

Billy Millar
01-06-2010, 02:50 PM
Tuesday, 1/5/10 - Off.

Wednesday, 1/6/10

Warm-up:
10 x Over / under the bridge
10 x 55# Leg-press with 30 second stretch / hold at the bottom
HUG Hip mobility drill

With wooden dowel:
50 x Halting DL
50 x OH Frog-squats
50 x Good-mornings
50 x Pass-throughs

Front Squats
45# x 10
135# x 5
155# x 5
185# x 3 x 3

Power Cleans:
135# x 3
155# x 3
165# x 3

Push-press
45# x 10
115# x 5
135# x 5
155# x 5

Weighted Sit-ups
25# x 10
35# x 10
45# x 10

TGU: 16kg x 6 (3 / side)

Billy Millar
01-08-2010, 01:53 PM
Thursday, 1/7/10 - Off.

Friday, 1/8/10

Warm-up:
HAM/HUG Hip mobility
1 x 10
Inchworms
Single leg toe-touch
1 x 25
Halting DL
Pass-throughs
Good-mornings
OHS

5 mins of 16 kg KB cleans, did 66 reps.

100' sled push:
2 x 105#, not timed
4 x 140#, full recovery between rds.

Rd 1 - 33 seconds
Rd 2 - 33 seconds
Rd 3 - 30 seconds
Rd 4 - 26 seconds

Billy Millar
01-11-2010, 12:35 PM
Sat, 1/9/10 - Sun, 1/10/10: Was O.O.C. with a cold, didn't do anything.

Monday, 1/11/09 - Still a little foggy today, but punched the proverbial clock anyways

Warm-up:
Various dynamic stretches, spent 15 mins just moving the blood around, HAM/HUG hip mobility

1 x 10 of the following:
lunges
135# leg press (10 sec hold @ bottom)
Halting DL
Good-morning
OHS
Pass-through
Duck-walk

Back Squat:
45# x 10
135# x 5
205# x 5 x 3

Back Row:
45# x 10
135# x 5
190# x 5 x 3

Bench Press:
45# x 10
135# x 5
190# x 5 x 3

Billy Millar
01-13-2010, 01:24 PM
Tuesday, 1/12/19 - Off.

Wednesday - 1/13/10: Going to take the 5/3/1 plunge, hopefully to get some lbs on my squat and eliminate the training ADD I've been plagued with since I finished the CFSB cycle last fall. Starting mid-week this week, will probably switch up BP and SP days next week.

SP:
45# x 10 x 2
95# x 5
105# x 5
115# x 8

Dips: BW x 10 x 5

Wide grip dead hangs: BW x 10, 10, 8, 6, 5 (haven't done these in a while)

Conditioning work:

Barbell complex - 5 RDL, 5 clean pulls, 5 HPC, 5 thrusters

Did 1 round with just the bar, and two rds @ 95#, with a lap around the gym to recover between rds.

Ola Persson
01-14-2010, 02:18 PM
Good luck with 5/3/1!

Will be fun following someone with approx. the same stats.

Billy Millar
01-15-2010, 01:47 PM
Thursday, 1/14/10 - Off

Friday, 1/15/10 - Deadlifts

45# x 10
135# x 10
225# x 5
295# x 5
315# x 4 (Still kinda gun-shy about deads. Will try a belt on ME set next week and see if it feels better)

Good-mornings:

45# x 15
95# x 10 x 2
115# x 10 x 2

Hanging knees-to-elbows: BW x 10 x 3

Scrapped conditioning work today, still fighting what I hope is just a head cold.

Billy Millar
01-16-2010, 01:58 PM
Saturday, 1/16/10 - Bench Press

45# x 10
135# x 5
185# x 5
195# x 5
205# x 5

Push press:
45# x 10
95# x 10
105# x 10
115# x 10 x 2

Barbell row:
95# x 10
115# x 10
135# x 10

No conditioning again today, still sick.

Going to switch up SP & BP days next week.

Billy Millar
01-18-2010, 01:13 PM
Sunday, 1/17/10 - Off

Monday, 1/18/10 - Squats

Back Squat
45# x 10
135# x 5
205# x 3
225# x 3
235# x 3

Front Squat
45# x 10
95# x 10
135# x 8
145# x 8
155# x 8

Barbell Lunge
65# x 10
75# x 10 x 2

Legs are smoked.

Billy Millar
01-18-2010, 06:26 PM
Monday, 1/18/10 - Forgot to log conditioning work.

2 x 16kg KB Cleans - 50 reps

1 x 16kg KB Snatch - 50 reps (25/per arm)

Billy Millar
01-20-2010, 01:18 PM
Tuesday, 1/19/10 - Off

Wednesday, 1/20/10 - Bench Press

45# x 10
135# x 5
205# x 3
210# x 3
215# x 5

Push Press

45# x 10
95# x 10
115# x 10
120# x 10
125# x 10

Barbell Row

45# x 10
115# x 10
125# x 10 x 2

Conditioning work:

20 kg KB Snatch: 50 rep ladder: 1,2,3,4,5,4,3,2,1 per arm

Billy Millar
01-22-2010, 03:53 PM
Thursday, 1/21/10 - Off.

Friday, 1/22/10 - Deadlift

Did HAM/HUG hip mobility drills and lots of dynamic stretching, followed by


Power-cleans:
135# x 2 x 5 (every 30 sec)

Deadlift:
45# x 10
135# x 5
225# x 3
295# x 3
315# x 3
325# x 4

Good-Mornings:
95# x 10
115# x 10
135# x 10

Billy Millar
01-23-2010, 01:52 PM
Saturday - 1/23/10

Shoulder Press:
45# x 10 x 2
115# x 3
125# x 3
135# x 5

Dips:
BW x 10
+5# x 10
+10# x 10
+17.5# x 10 x 2

Pull-ups:
BW x 10 x 3

Billy Millar
01-25-2010, 03:57 PM
Sunday - 1/24/10: Off

Monday - 1/25/10

Back Squats:
45# x 10
135# x 5 x 2
205# x 5
225# x 3
245# x 1

Front Squats:
135# x 8
145# x 6
155# x 5

Lunges:
95# x 6 x 3

Brian Stone
01-25-2010, 04:32 PM
Billy, good stuff so far. I'm interested in seeing your progress, as you have very similar numbers to my own all around, where I thought my ratios were somewhat rare.

Billy Millar
01-27-2010, 04:04 PM
Thanks, Brian, ditto.

Tuesday, 1/26/10 - Off.

Wednesday, 1/27/10 - Bench Press

45# x 10
135# x 5
205# x 5
215# x 3
225# x 5

Push Press
45# x 10
95# x 10
135# x 6
155# x 2

Barbell Row
135# x 10
145# x 10
155# x 10

Billy Millar
01-29-2010, 01:38 PM
Thursday, 1/28/10 - Off.

Friday, 1/29/10 - Deadlifts:
45# x 10
135# x 10
225# x 5
275# x 5
315# x 3
335# x 1

Deadlifts still kinda scare me, I know I could have pulled another rep, but I psyched myself out of it. Still not using a belt, I know that would help on those final sets. It's on the to-do list.

Good-Mornings:
45# x 10
95# x 10
115# x 10
135# x 10

Hanging Leg Raise x 10 x 3

Billy Millar
01-30-2010, 01:56 PM
Saturday, 1/30/10 - Shoulder Press:

45# x 10
95# x 5
115# x 5
135# x 3
145# x 2 (2nd one was ugly)

Dips:
BW x 10
+10# x 10
+20# x 10

Pullups: BW x 10 x 3

Billy Millar
02-01-2010, 01:11 PM
Sunday, 1/31/10 - Off

Monday, 2/1/10 - Scale down week.

Back Squats
45# x 10
135# x 10
155# x 10
185# x 10

Overhead Squats:
45# x 10
65# x 10
65# x 10 (Clean grip)

Barbell Lunge:
70# x 14 x 2

Billy Millar
02-03-2010, 05:15 PM
Tuesday, 2/2/10 - Off.

Wednesday, 2/3/10 - Bench Press

45# x 10
135# x 10
155# x 10
165# x 10

Push-Press:
45# x 10
95# x 10 x 3

Barbell Row:
95# x 10 x 2
105# x 10

Billy Millar
02-05-2010, 01:53 PM
Thursday, 2/4/10 - Off.

Friday, 2/5/10 - Deadlifts:

45# x 10
135# x 10
185# x 5
225# x 5
275# x 5

Good-Mornings:
45# x 10
95# x 10
115# x 6

Hanging Leg Raise: BW x 10 x 3

Billy Millar
02-09-2010, 07:09 PM
Off 2/6/10 - 2/8/10.

Tuesday, 2/9/10 - Back Squats:

45# x 10
135# x 5
185# x 5
205# x 5
215# x 6

C&J: Worked up to 125# x 2

Snatch: Worked up to 65# x 2

Going really light on weightlifting for now, don't have a coach, and just want to hammer form with som linear progression. The focus is still on building strength on the slow lifts, and the other lifts are just something that I'm practicing with the mindset of getting some good coaching in a couple of months and starting to attack with a greater level of intensity. For now, I'm just going to add a few lbs every other workout, as long as I don't start to throw up slop.

Billy Millar
02-10-2010, 02:19 PM
Wednesday, 2/10/10:

Bench Press
45# x 10
135# x 5
185# x 5
195# x 5
205# x 6

Push Press
95# x 10 x 3

Barbell Row:
95# x 10 x 3

Conditioning:
3 rds
400m run
20kg KB swings x 20

Finished in like 7 mins. Had absolutely no energy today. Eating like crap lately, slept only 5 hrs last night. Stress over moving at the end of the month is just kicking my ass right now. Life goes on...

Billy Millar
02-12-2010, 04:59 PM
Friday, 2/12/10-

C&J: Up to 130# x 2 x3

Snatch: Up to 70# x 2 x 3

5/3/1 Shoulder Press:
95# x 5
115# x 5
125# x 7


Pull-ups x 10 x 2 (Got called into a meeting, had to stop here.)

Billy Millar
02-14-2010, 12:16 PM
Saturday, 2/13/10

Warmed up and then did BB complexes:

RDL / High Pull / Clean and Jerk
45# x 5 x 3
95# x 3
115# x 3 x 3

Deadlift:
45# x 10
135# x 5
185# x 5
225# x 5
275# x 5
315# x 3
Worked out at a different gym, had no chalk and the bar was one of those useless high polish chrome jobs. It might as well have been greased with baby oil as much as I could get a grip on it.

Dips: BW x 10 x 3

Hanging leg raises x 10 x 3

Finished with 20 deep stretchy hyperextensions.

Billy Millar
02-15-2010, 05:34 PM
Monday, 2/15/10

Agile 8 + Juan Diego circuit

BB Complex:
RDL
High Pull
HPC
FS
Push Press

45# x 5/5/5/5/5
95# x 5/5/5/5/5 x 2

CnJ:
Worked up to 135# x 2 x 3

Sn:
Worked up to 80# x 2 x 3

Back Squat:
135# x 10
155# x 10
165# x 10

Been dealing with some pain just above rt quad, nothing excruciating, but enough so that I didn't want to go super heavy with squats today. Finished with foam rolling and SMR on the hot spots. Felt alright.

Billy Millar
02-17-2010, 02:42 PM
Wednesday, 2/17/10

Juan Diego

Bench Press
45# x 10
135# x 3
185# x 3
205# x 3
215# x 3
225# x 3

Did not feel strong on these this week, I blame diet + lack of sleep. Getting settled into new place, will get back on track with it and push forward.

Barbell Row: 115# x 10 x 3

2 x 16kg KB CnJ: 30 reps (Took 10 sec breather after reps 10 and 20)

Conditioning work:
4 rds
400m run
20kg Hardstyle KB swing x 25

Finished with static/PNF stretching with bands

Billy Millar
02-19-2010, 04:04 PM
Friday - 2/19/10

CnJ: Up to 140# x 2 x 3

Sn: Up to 85# x 2 x 3

Shoulder Press:

45# x 5
95# x 5
115# x 3
125# x 3
135# x 4

BTN Split Jerks (Singles): 135#, 145#, 155#, 165#

Billy Millar
06-18-2010, 07:09 PM
6/18/10

First day back to any real training in a few months

Warmed up with a 16 KG KB

2 minutes of hardstyle swings
Rest 1 minute
2 minutes of alt hand cleans
Rest 1 minute
2 minutes of alt hand snatches
Rest

3 x 15 goblet squats/push-up-pull-up
Rest
3 x 15 left/center/right HLR
Rest

Moved to 24KG KB
8 rds Tabata
Hard swing - 8
Clean - 3
Snatch - 2

Afterwards flipped the medium tire out back for about 15 mins. 10 flips, then rested for 30secs- 1 min between each "set". Got about 5 or 6 sets in.

Billy Millar
06-21-2010, 02:31 PM
Monday - 6/21/10

Warm-up:
16KG KB circuit
Then practiced windmills, TGU for 15 minutes

Bodyweight circuit:
Rotated through squats, push-ups, pull-ups, toes to bar: 4 x 15 each

Finished out with 3 deep, stretchy sets of 5 x 95# Front Squats. Still managed to tweak my back a little on the last set. Will scale it down further and try to work my way back up.

Billy Millar
07-02-2010, 02:53 PM
Okay, I'll try this again. The little tweak in my back ended up knocking me on my ass for a few weeks. Been doing nothing but BW drills for the last few weeks, and a lot of yoga. Today started messing with slow lifts again.

7/2/10

BW Circuit (push-ups, pull-ups, squats, etc)
KB circuit (16 KG - hardstyle swings, goblet squats, halos)

Then
135# DL x 10 x 3
135# Incline BP x 10 x 3
25# wtd pull-ups (strict) x 10 x 3
25# wtd dips (strict) x 10 x 3

Then KB windmills
8 KG x 10 each side
12 KG x 5 each side
16 KG x 3 x 3 each side

Then ab circuit
Then neck bridge circuit

Billy Millar
07-05-2010, 08:18 PM
Monday, 7/4/10:

Warm-up, then

TGU:
15# DB x 5 x 1,
25#DB x 5 x 1
35# DB x 5 x 1
45# Barbell x 3 x 2

Back Squats: 135# x 10 x 3

Barbell Rows: 135# x10 x 3

2 x 16KG KB CnJ x 10 x 2

KB Windmill
8 KG x 5
12 KG x 5
16 KG x 3 x 3

Then Ab circuit, then Neck Bridges

Billy Millar
07-08-2010, 05:32 PM
Yesterday, 7/7/10

Warm-up, then:

Clean Grip Power Snatch - up to 95# x 5 x 3

Hang Power Snatch - up to 95# x 5 x 3

Power Clean / Push Press Complex - up to 135# x 3 x 3

TGU - up to 45# BB x 3 x 2

Billy Millar
07-13-2010, 12:49 PM
Friday - 7/9/10

Warm-up, then:

DL up to 185# x 5 x 3
Incline BP up to 165# x 5 x 3
KB windmills up to 16KG x 3, 3, 5

Monday - 7/12/10

Warm-up

Squats up to 185# x 5 x 3
Good Morning up to 135# x 5 x 3
BB row up to 155# x 5 x 3
KB windmill up to 16KG x 5 x 3
TGU up to 45# BB x 3 x 3

Billy Millar
07-15-2010, 07:52 AM
Yesterday, 7/14/10

Warm-up, then:

Clean grip power snatch - up to 105# x 5 x 3

Hang Power snatch - up to 105# x 5 x 3

Hang clean / Push jerk - up to 135# x 5 x 3

TGU up to 55# x 3 x 2

Billy Millar
07-16-2010, 03:48 PM
7/16/10 - Warm-up, then:

1) DL up to 205# x 5 x 3

2) Clean grip high pull up to 145# x 5 x 3

3) Incline press up to 165# x 5 x 3

4) KB windmills up to 20KG x 3 x 3

Billy Millar
07-20-2010, 05:02 PM
Yesterday - 7/19/10

Warm-up, then:

1) Squats up to 190# x 5 x 3

2) Good Morning up to 135# x 5 x 3

3) Barbell Row up to 165# x 5 x 3

4) 2 x 16KG KB CnJ x 15 x 3

5) TGU up to 65#BB x 2 x 3

6) KB Windmill up to 20KG x 5 x 3

Billy Millar
07-21-2010, 03:28 PM
7/21/10 - Warm-up, then:

1) Clean-grip Power Snatch: up to 115# x 5 x 3

2) Hang Power Snatch: up to 115# x 5 x 3

3) Hang Power Clean - Push Jerk: up to 145# x 5 x 3

4) TGU up to 65#BB x 2 x 3

Billy Millar
07-23-2010, 02:37 PM
Friday, 7/23/10

Warm-up, then:

1) Deadlift: up to 215# x 5 x 3

2) Clean-grip High Pull: up to 155# x 5 x 3

3) Incline Press: up to 170# x 5 x 3

4) KB Windmills: up to 12KG x 10 x 2

Billy Millar
07-26-2010, 05:59 PM
Monday - 7/26/10

Warm-up, then:

1) Squats up to 195# x 5 x 3

2) Good-Morning (De-load) up to 95# x 5 x 3

3) Barbell Row (De-load) up to 135# x 5 x 3

4) KBCnJ - 2 x 16KG: 48 reps in 5 mins

5) KB Sn - 24KG: 60 reps in 5 mins

Billy Millar
07-28-2010, 02:54 PM
Wednesday - 7/28/10

1) Clean Grip Power Snatch: up to 125# x 3 x 3

2) Hang Power Snatch: up to 120# x 3 x 3

3) Hang Power CnJ: up to 135# x 3 x 3 (de-load)

4) 5 min KB Sn: 24 Kg, changed hands every 3rd rep, nice and slow

5) 5 min KB Clean: 24Kg, same as snatch cycle

6) TGU: 45#BB x 3 x 3

Billy Millar
07-30-2010, 11:49 AM
Friday, 7/30/10

1) Deads: up to 225# x 5 x 3

2) Clean Grip High Pulls: up to 160# x 5 x 3

3) Incline Press: up to 185# x 3 x 3

4) 24Kg KB Cleans: 5 min cycle, changed hands every 3rd rep, nice and slow

5) 24Kg KB Jerks: same as cleans

6) KB windmills: up to 16 KG x 5 x 3

Billy Millar
08-02-2010, 05:33 PM
Monday, 8/2/10

1) Squats, up to 205# x 3 x 3

2) G-M, up to 95# x 10 x 2

3) Back Row (slow, strict and stretchy), up to 135# x 5 x 3

4) KB CnJ: 2 x 16KG, 54 reps in 5 mins

5) KB Sn: 24KG, 60 reps in 5 mins

Billy Millar
08-04-2010, 05:05 PM
Wednesday, 8/4/10

1) Clean Grip Power Snatch: up to 120# x 3 x 3

2) Hang Power Snatch: up to 120# x 3 x 3

3) Hang CnJ: up to 140# x 3 x 3 (de-load)

4) KB Snatch: 24KG 5 mins unbroken, change arms every 4th rep

5) KB Cleans: same as snatch

Billy Millar
08-06-2010, 12:26 PM
Friday, 8/6/10

1) Deadlift: up to 275# x 3 x 3

2) Clean Grip High Pull: up to 185# x 3 x 3

3) Incline Press: up to 205# x 3 x 3

4) 24Kg KB 10 min biathlon cycle (5 mins jerk, 5 mins clean) slow and steady, changed over every 4th rep

Billy Millar
08-09-2010, 08:07 PM
Monday - 8/09/10

1) Squat, up to 225# x 3 x 3

2) Good-Morning, up to 95# x 6 x 3

3) Back Row, up to 185# x 3 x 3

4) KB CnJ, 2 x 16Kg: 54 reps in 5 mins

5) KB Sn: 5 min cycle, changed hands every 6 reps, slow and easy

Billy Millar
08-16-2010, 02:55 PM
8/16/10 - First day back from vacation, took it easy

1) Squat: up to 205# x 5 x 3

2) Good Morning: up to 95# x 10 x 2

3) Back Row: up to 95# x 10 x 2

4) 2 x 16Kg KB CnJ: 30 reps

Billy Millar
08-20-2010, 03:39 PM
8/19/10

1) Deads: up to 245# x 5 x 3

2) High-pulls: up to 165# x 5 x 3

3) Incline BP: up to 185# x 5,5,4 (failed on last set)

4) 24Kg KB: 5 mins jerk, 5 mins clean

5) 2 x 16Kg Kb: "cooled down" with some complexes