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Beasty Boy
07-18-2013, 02:01 PM
I love calisthenics... I have a VERY! crappy Stamina 1690 power tower, pretty awesome Z-FO 60 lb Vest, 170lb SandBag, Spud Inc Dip Belt & a home made pull up bar... also an Olympic Barbell that I keep on the floor that I use for squats and overhead pressing.. The barbell is actually 41lbs but I usually throw two 2.5lb plates on it to make up the difference... I don't have a squat rack. On squats I usually wear my 60lb vest for weight combinations to make up for any lost weight that I cant get overhead... My max overhead press so far is 180 x 2 & 190 x 1... I plan to break a BW overhead press for triples or nickles by the end of the year... I weigh 185-190lbs... Ive been training since I 2001 but didnt get serious until early April 2012... I usually bang out every M W F... I'm not really worried about becoming an elite squatter... but Id love to become an elite Military Presser... any advice is greatly appreciated. I would really love to learn more about 5/3/1. I still don't understand it... My other training log can be found at the link below

http://startingstrength.com/resources/forum/showthread.php?t=43744

http://bar-barians.net/phpbb/viewtopic.php?f=38&t=81

Beasty Boy
07-18-2013, 02:02 PM
Barbell Clean & Military Press
@165lbs
3x1=3
@170lbs
2x1=2
@175lbs
1x1=1

Barbell Clean & Military Press
@170lbs
3x1=3
@175lbs
2x1=2
@180lbs
2x1=2

Barbell Clean & Push Press
@185lbs
1x1=1

Dirty 20's @ 60lb Vest
Push Ups 10x3=30
Dips 10x3=30

Sprint/Jog/Run Pyramids @ 1:00
1x15=15

Today I weighed 189lbs

Beasty Boy
07-19-2013, 09:41 PM
Sand Bag Clean & Press @ 150lbs
1x7=7
2x2=4

Sand Bag Zercher/Front/Jump Squats @ 210lbs
5x2=10
6x2=12

Sprint/Run/Jog Pyramids @ 1:00
1x25=25

Beasty Boy
07-22-2013, 02:37 PM
Barbell Clean & Military Press
@ 160lbs
3x1=3
@165lbs
3x1=3
@170lbs
2x2=4
@175lbs
1x1=1
@ 180lbs
1x1=1

Dirty 20's @ 60lb Vest
full ROM Mixed Grip Pull Ups
10x3=30
full ROM Push Ups
10x3=30


today I weighed 190lbs

Beasty Boy
07-24-2013, 12:03 PM
Sand Bag Clean & Press @ 150lbs
1x9=9

full ROM Mixed Grip Pull Ups @ 60lb Belt
6x1=6
8x2=16
10x1=10

Beasty Boy
07-27-2013, 09:39 AM
Sand Bag Clean and Press @ 150lbs
1x3=3
2x2=4
3x1=3

Sand Bag Zercher Squat/Jumps @ 210lbs
5x1=5
6x1=6
8x1=8

Sprint Pyramids @ 1:00
1x10=10

Beasty Boy
07-27-2013, 10:57 AM
Clean & Military Press @ 160lbs
3x1=3
Clean & Military Press @ 165lbs
2x1=2
Clean & Military Press @ 170lbs
1x1=1



Clean & Military Press @ 165lbs
3x1=3
Clean & Military Press @ 170lbs
2x1=2
Clean & Military Press @ 175lbs
1x1=1



full ROM Mixed Grip Pull Ups @ 38lb Dip Belt
20x1=20
10x3=30

Beasty Boy
07-29-2013, 10:31 AM
Barbell Clean & Military Press
@155lbs 5x1=5
@165lbs 3x2=6
@170lbs 2x1=2 & 1x1=1

full ROM Mixed Grip Pull Ups @ 70lbs
10x1=10
9x1=9
8x1=8
6x1=6

Sprint Intervals @ 1:00
1x45=45

yesterday I did sprint intervals although I knew that theyd affect my lifting on Monday... I didnt plan on running for so long but I started and then I got carried away... and so today I felt really burned out... so I did what I could

todays Body Weight was 185lbs

Beasty Boy
07-31-2013, 10:18 AM
Barbell Clean & Military Press
@160lbs
5x1=5
@165lbs
3x1=3
@170lbs
2x1=2
3x1=3
@175lbs
1x1=1
@185lbs
1x3=3

full ROM Mixed Grip Pull Ups @ 65lb Dip Belt
13x1=13
10x2=20
8x1=8


today I weighed 187lbs

Beasty Boy
08-02-2013, 03:23 PM
Barbell Clean & Military Press
@ 160lbs
3x1=3
@165lbs
2x1=2
3x1=3
@170lbs
1x1=1
2x1=2
@175lbs
1x1=1
@185lbs
1x3=3

today I weighed 186lbs

Beasty Boy
08-05-2013, 01:34 PM
Barbell Clean & Military Press
@165lbs
3x1=3
@170lbs
2x1=2
3x1=3
@175lbs
1x1=1
2x1=2
@185lbs
1x1=1

Sand Bag Zercher Squat/Jump @ 200lbs
6x4=24

David Boyle
08-07-2013, 03:12 AM
I dont have a squat rac or gym membership... so my squats are probably lacking judging by comparitive standards...I have a 150lb sand bag, 60lb vest and a barbell on the floor... what do you suggest

if your trying to get more leg strength via squats w/o a rack that is going to be tough as you said...

you can do some "barbell complex's" to get in some technique and conditioning.

1 example:

power clean
front squat
push press (transition to back rack)
back squat
push press (from back rack)

repeat sequence 5-7 times for 3-5 sets.

pistol squats are another good leg strengthening tool too.

squatting that sand bag is another idea too. throw it on your back or shoulder knock out a set and do a 40 yard sprint and repeat for series of rounds...

sometimes you have to get creative!

good luck!

Beasty Boy
08-07-2013, 08:17 AM
awesome advice!!^

Beasty Boy
08-07-2013, 08:22 AM
Barbell Clean & Military Press
@155lbs
3x1=3
@160lbs
3x1=3
@165lbs
2x1=2
3x1=3
@170lbs
1x1=1
2x1=2
@185lbs
1x1=1

full ROM Mixed Grip Pull Ups @ 60lb Dip Belt
10x1=10
8x2=16

Beasty Boy
08-09-2013, 04:09 PM
Sand Bag Clean & Military Press @ 150lbs
2x2=4
3x2=6

Sand Bag Zercher Squat & Jump @ 200lbs
5x1=5
6x3=18

Beasty Boy
08-10-2013, 10:52 AM
today I added 25lbs of sand into my 150lb sand bag... I havent tried lifting it yet but hopefully I can handle it... if not then Ill just open it back up subtract sand from it... I weighed the 50lb sand bag that I bought from the hardware store and it was 53lbs instead of 50lbs... so what I thought was a 150lbs bag mustve been closer to 160lbs... so with the new sand it may even be closer to 180lbs maybe 185lbs.. well see how it goes

Beasty Boy
08-13-2013, 12:55 PM
Sand Bag Clean & Press @ 167lbs
1x3=3




didnt do much today as Im just coming off a really bad cold... however I did mangae to get in a few sandbag presses... I added 25lbs of sand to my bag and it was way to heavy... mustve been 182lbs after I added sand... so I took out 14lbs to make it 167lbs... which means that it was 157lbs to begin with instead of 150lbs... I went and weighed it at a local landscaper on their scale.. so now that settles it... I have an official weight on my sand bag @ 167lbs

Beasty Boy
08-15-2013, 11:02 AM
Sand Bag Clean & Military Press @ 167lbs
1x4=4
2x3=6

Sand Bag Zercher/Jump Sqaut @ 167lbs
5x3=15
6x1=6

Beasty Boy
08-18-2013, 10:17 AM
Sand Bag Clean & Military Press @ 167lbs
1x5=5

Barbell Clean & Military Press
@155lbs
3x2=6
165lbs
2x1=2
@170lbs
1x1=1

Beasty Boy
08-20-2013, 10:54 AM
Sand Bag Clean & Push Press @ 170lbs
1x10=10

full ROM Mixed Grip Pull Ups
@60lbs
10x2=20
@50lbs
10x1=10
@40lbs
10x1=10
@30lbs
15x1=15

Beasty Boy
08-22-2013, 12:42 PM
Barbell Clean & Military Press
@150lbs
3x1=3
@155lbs
2x1=2
3x1=3
@160lbs
1x1=1
2x1=2
@165lbs
2x1=2

full ROM Mixed Grip PullUps
@70lbs
10x1=10
@60lbs
10x1=10
@50lbs
10x1=10
@40lbs
10x1=10
@30lbs
10x1=10
@20lbs
15x1=15

Sprint Intervals @ 1:00
1x26=26

Todays BodyWeight = 186lbs

Beasty Boy
08-26-2013, 12:32 PM
Sand Bag Clean & Press/Push Press @ 170lbs
1x7=7
2x2=4
3x1=3

Sand Bag Zercher/Jump @ 170lbs
5x2=10
7x1=7

Sand Bag Zercher @ 170lbs + 60lb Vest = 230lbs
5x2=10

Beasty Boy
08-29-2013, 11:25 AM
Sand Bag Clean & Press @ 170lbs
1x8=8
2x1=2

full ROM Mixed Grip Pull Ups
@70lbs
10x1=10
@60lbs
10x1=10
@50lbs
10x1=10
@25lbs
15x1=15

Sprint Pyramids @ 1:00
1x20=20

Beasty Boy
08-30-2013, 02:16 PM
Sand Bag Clean & Press @ 170lbs
1x7=7

full ROM Mixed Grip Pull Ups
@80lbs
10x1=10
@60lbs
10x1=10
@40lbs
10x1=10
@20lbs
15x1=15

Beasty Boy
09-02-2013, 05:24 PM
Barbell Clean & Military Press
@145lbs
3x1=3
@150lbs
2x1=2
@155lbs
1x1=1

@150lbs
3x1=3
@155lbs
2x1=2
@160lbs
1x1=1




IDK my barbell Military Press feels weaker all of a sudden... I think that the sand bag training has actually brought down my BarBell Pressing instead of helping it

Beasty Boy
09-04-2013, 12:31 PM
Barbell Clean & Military Press
@145lbs
3x1=3
@150lbs
2x1=2
3x2=6
@155lbs
1x1=1
2x1=2
@160lbs
1x1=1

full ROM Push Ups @ 60llbs
10x4=40
full ROM Dips @ 60lbs
10x3=30

Beasty Boy
09-06-2013, 01:58 PM
Barbell Clean & Military Press
@150lbs
3x2=6
@155lbs
2x1=2
3x1=3
@160lbs
1x1=1
3x1=3
@165lbs
2x1=2

full ROM Push Ups @60lbs
10x4=40
full ROM Dips @ 60lbs
10x4=40

Beasty Boy
09-09-2013, 01:26 PM
Barbell Clean & Military Press
@155lbs
3x1=3
@160lbs
2x1=2
@165lbs
1x1=1
@150lbs
3x1=3
@155lbs
3x1=3
@160lbs
2x1=2
@150lbs
5x1=5

full ROM Dips @ 60lb
10x4=40
full ROM Push Ups @ 60lbs
10x4=40


todays BW = 186lbs

Beasty Boy
09-11-2013, 07:06 AM
Barbell Clean & Military Press
@150lbs
3x1=3
@155lbs
3x1=3
@160lbs
3x1=3
@160lbs
2x1=2
@165lbs
2x1=2
@170lbs
1x1=1
@145lbs
5x1=5

full ROM Dips @ 60lbs
10x4=40
full ROM Push Ups @ 60lbs
10x4=40

todays BW = 184lbs

Beasty Boy
09-14-2013, 09:43 AM
Barbell Clean & Military Press
@150lbs
3x1=3
@155lbs
3x1=3
@160lbs
3x1=3
@165lbs
2x1=2
@160lbs
2x1=2
@145lbs
5x2=10

SandBag Zercher Squats/Jump
5x1=5
6x2=12

Sprint Pyramids @ 1:00
1x11=11

todays BW = 184lbs

Beasty Boy
09-16-2013, 12:08 PM
Barbell Clean & Military Press
@155lbs
3x1=3
@160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x1=1
@150lbs
5x1=5
Push Press
@180lbs
1x1=1

full ROM Dips @ 60lb
10x4=40
full ROM Push Ups @ 60lbs
10x4=40

Beasty Boy
09-17-2013, 01:57 PM
By Pavel Tsatsouline, Chairman


No matter what your goals are—strength, mass, conditioning, or cuts—kettlebell complexes deliver. This is why they are so frequently featured in training plans by our best program designers like Master SFGs Geoff Neupert and Dan John.
I built the following complex to give you “a-ha” moments in total body linkage and tension. And build some serious muscle mass in the process.
You will be doing four exercises with a pair of kettlebells back to back:
Clean + Press + Squat + Renegade Row
The first three drills are standard in the SFG I curriculum. Here is how to do the fourth.
Assume the top of the pushup position on top of a pair of large kettlebells, at least 70-pounders (Get rid of the plastic or rubber bases, if you kettlebells have them). Tense your whole body. Press down hard into the kettlebell with your left. At the same time row with your right. Strict and slow. Do not allow your body to sag, twist, or pike. You have only one rep per set to do; do it right!
If you are unable to row a 32kg bell, work one arm at a time. Rest one arm on a heavy bell or some stationary object and row the lighter one. Yes, this will slow down the complex, but it is a small price to pay for not making a face plant or breaking your wrist after losing balance on a small base of support.
Here is the plan. On Monday grab a pair of kettlebells you can strictly press 6-8 times after one clean, and pyramid the press while keeping the reps in the rest of the drills at one. Starting with a single, add a rep to your press every set until you can no longer go up without compromizing form. Then work back down to one. Your sets might look like this:
1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 5 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 1 press + 1 squat + 1 renegade row per arm
This is just an example; you might go up as high as six or hit the wall at four.
Why does the Total Tension kettlebell complex employ a pyramid instead of the vaunted ladder?—For a change of pace and because we are trying to induce a lot of fatigue to stimulate hypertrophy.
The rest periods between sets are up to you. Short, long, or anything in between—you will get stronger no matter what, although for different reasons.
Pop out 100 snappy swings in sets of 10-20, and you are done for the day. Go home and eat like a man and sleep like a boy.
On Wednesday repeat the procedure—this time pyramiding the front squat. You might end up doing:
1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 1 press + 2 squats + 1 renegade row per arm
1 clean + 1 press + 3 squats + 1 renegade row per arm
1 clean + 1 press + 4 squats + 1 renegade row per arm
1 clean + 1 press + 5 squats + 1 renegade row per arm
1 clean + 1 press + 6 squats + 1 renegade row per arm
1 clean + 1 press + 5 squats + 1 renegade row per arm
1 clean + 1 press + 4 squats + 1 renegade row per arm
1 clean + 1 press + 3 squats + 1 renegade row per arm
1 clean + 1 press + 2 squats + 1 renegade row per arm
1 clean + 1 press + 1 squat + 1 renegade row per arm
Again, this is just an example. Climb as high as you can without contortions.
Wrap up with a 5min snatch test.
Train Mondays, Wednesdays, and Fridays, alternating press and squat pyramids:
Monday—press pyramid
Wednesday—squat pyramid
Friday—press pyramid
Monday—squat pyramid
Wednesday—press pyramid
Friday—squat pyramid
The Total Tension ketlebell complex is a so-called “step cycle”. You will be staying with the same reps for three workouts to “solidify” your gains. In the above example of the girevik making it to five reps in the first press workout, he will stay at five for two more workouts, or two weeks total:
Monday—5
Friday—5
Wednesday of next week—5
Then in press workout number four push as high as you can—probably to 6 or 7 reps. And stabilize for three workouts/two weeks once again:
Monday—7
Friday—7
Wednesday of next week—7
Then comes the third and final phase. You might end up doing:
Monday—8
Friday—8
Wednesday of next week—8
This is it. Six weeks from now there be noticeably more meat on your bones and you will possess a much deeper understanding of linkage and tension. Unload with a week of fun, easy training, and you are ready for a pure strength program such as (1, 2, 3) ladders and new PRs.
# # #

View SFG I kettlebell instructor cert schedule—learn the skills of strengh in Australia, Canada, Croatia, Israel, Italy, South Africa, South Korea, and the US.

Beasty Boy
09-17-2013, 02:01 PM
Barbell Complex @ 150lbs
1 clean + 1 press + 1 squat
1 clean + 1 press + 2 squat
1 clean + 1 press + 3 squat
1 clean + 1 press + 4 squat
1 clean + 1 press + 5 squat

1 clean + 1 press + 2 squat
1 clean + 1 press + 4 squat
1 clean + 1 press + 6 squat

full ROM BW Pull Ups
28x1=28





reading the Pavel article about KB Complexs inspired me to do the above BarBell Complex

Beasty Boy
09-18-2013, 01:38 PM
BarBell Complex @ 160lbs
1 clean + 1 press + 1 squat
1 clean + 2 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 2 press + 1 squat
1 clean + 1 press + 1 squat

Clean & Military Press
@150lbs
3x1=3
@155lbs
2x1=2


Todays BW = 188lbs

Beasty Boy
09-21-2013, 08:31 AM
Barbell Clean & Military Press
@145lbs
3x1=3
@150lbs
2x1=2
@155lbs
1x1=1
@150lbs
3x1=3
@160lbs
2x1=2
@165lbs
1x1=1
@170lbs
1x1=1
@175lbs
1x1=1

full ROM Dips @ 60lbs
10x4=40
full ROM Push Ups @ 60lbs
10x4=40

todays BW = 189lbs

Beasty Boy
09-24-2013, 10:51 AM
BarBell Clean & Military Press
@ 160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x1=1
@160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x1=1
@150lbs
4x1=4

full ROM Dips @ 60lbs
15X3=45
full ROM Push Ups @ 60lbs
10x3=30

Todays BW = 184lbs

Presses @
160lbs=87%
165lbs=89%
170lbs=92%
150lbs=81%

Beasty Boy
09-25-2013, 01:45 PM
BarBell Clean & Military Press
@150lbs
3x2=6
@155lbs
2x4=4
@160lbs
1x2=2
@145lbs
5x1=5

full ROM Dips @ 60lbs
10x3=30
full ROM Push Ups @ 60lbs
10x3=30

Beasty Boy
09-30-2013, 08:55 AM
BarBell Clean & Military Press
@160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x1=1
@145lbs
5x1=5

BarBell Complex @ 150lbs
1 clean + 1 press + 2 Squats
1 clean + 1 press + 4 Squats
1 clean + 1 press + 6 Squats
1 clean + 1 press + 5 Squats
1 clean + 1 press + 3 Squats
1 clean + 1 press + 1 Squats

todays BW = 182lbs

160lbs = 88%
165lbs = 90%
170lbs = 93%
145lbs = 79%
150lbs = 82%

Beasty Boy
10-03-2013, 11:40 AM
BarBell Clean & Military Press
@150lbs
3x1=3
@155lbs
3x2=6
@160lbs
2x1=2
165lbs
1x1=1

full ROM Dips @ 60lbs
15x2=30
10x1=10

full ROM Push Ups @ 60lbs
10x3=30

todays BW = 187lbs
150lbs = 80%
155lbs = 83%
160lbs = 85%
165lbs = 88%

Beasty Boy
10-05-2013, 09:46 AM
Barbell Clean & Military Press
@145lbs
3x1=3
@150lbs
3x1=3
@155lbs
3x1=3
@160lbs
3x1=3

Barbell Clean & Push Press
@170lbs
2x1=2
@160lbs
4x1=4
@150lbs
7x1=7
5x2=10
3x1=3

full ROM Dips @ 60lbs
10x3=30
full ROM Push Ups @ 60lbs
10x3=30

todays BW = 190lbs

145lbs = 76%
150lbs = 78%
155lbs = 81%
160lbs = 84%
170lbs = 89%

Beasty Boy
10-07-2013, 09:49 AM
Barbell Clean & Military Press
@160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x2=2
@175lbs
1x1=1

Push Press
@165lbs
3x1=3
@180lbs
1x3=3

full ROM Mixed Grip Pull Ups
@60lbs
10x1=10
@50lbs
10x1=10
@40lbs
10x1=10
@30lbs
10x1=10
@20lbs
10x1=10

Beasty Boy
10-09-2013, 03:02 PM
Barbell Clean & Military Press
@155lbs
3x1=3
@160lbs
2x1=2
@165lbs
1x3=3
@160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x1=1

full ROM Mixed Grip Pull Ups
@65lbs
10x1=10
@55lbs
10x1=10
@45lbs
10x1=10
@35lbs
10x1=10
@25lbs
10x1=10

Beasty Boy
10-11-2013, 09:27 AM
1Clean 1Push Press +2 Squats @ 160lbs
1Clean 1Push Press +2 Squats @ 160lbs
1Clean 1Push Press +2 Squats @ 165lbs
1Clean 1Push Press +2 Squats @ 170lbs
1Clean 1Push Press +2 Squats @ 175lbs
1Clean 1Push Press +3 Squats @ 180lbs
1Clean 1 Push Press +4 Squats @ 185lbs

full ROM Dips @ 60lbs
10x3=30
full ROM Push Ups @ 60lbs
10x3=30

Beasty Boy
10-14-2013, 10:23 AM
Barbell Clean & Military Press
@160lbs
3x1=3
@165lbs
2x1=2
@170lbs
1x1=1
@150lbs
5x1=5

full ROM Mixed Grip Pull Ups
@60lbs
10x1=10
@50lbs
10x1=10
@40lbs
10x1=10
@25lbs
15x1=15

Beasty Boy
10-17-2013, 10:06 AM
Barbell Clean & Military Press
@130lbs
5x1=5
@145lbs
3x1=3
@150lbs
3x1=3
@155lbs
3x1=3
@160lbs
2x1=2
160lbs
1x1=1

full ROM Mixed Grip Pull Ups
@40lbs
10x1=10
@30lbs
10x1=10
@20lbs
15x1=15


todays BW = 189lbs
130lbs = 68%
145lbs = 76%
150lbs = 79%
155lbs = 82%
160lbs = 84%

Beasty Boy
10-19-2013, 09:34 AM
1Clean 1Push Press 1Back Squat @ 160lbs
1Clean 1Push Press 1Back Squat @ 170lbs
1Clean 1Push Press 1Back Squat @ 180lbs
1Clean 1Push Press 1Back Squat @ 190lbs
1Clean 1Push Press 1Back Squat @ 200lbs
1Clean 1Push Press 1Back Squat @ 180lbs
1Clean 1Push Press 1Back Squat @ 165lbs
1Clean 1Push Press 1Back Squat @ 175lbs
1Clean 1Push Press 3Back Squats @ 185lbs

todays BW = 188lbs

160lbs=85%
170lbs=90%
180lbs=95%
190lbs=101%
200lbs=106%
175lbs=93%
165lbs=87%
185lbs=98%

Beasty Boy
10-21-2013, 10:27 AM
BarBell Thruster @ 130lbs
5x2=10
10x1=10

full ROM Mixed Grip Pull Ups
@60lbs
10x1=10
@50lbs
10x1=10
@40lbs
10x1=10
@30lbs
10x1=10



an early morning quickie... man those thrusters can get rough... I was watching Cross Fit Games and the guys were doing "Fran" so I figured that if I got in a few sets of thrusters and some pull ups then Id be set for the day.. anyone who can do 20 straight thrusters @ 135lbs is a beast. Later today I may try to do "Grace"

Beasty Boy
10-23-2013, 01:35 PM
Clean & Push Press @ 130lbs
10x2=20
5x2=10

full ROM Mixed GripPull Ups
@60lbs
10x1=10
@50lbs
11x1=11
@40lbs
13x1=13
@30lbs
18x1=18
@20lbs
15x1=15



This was inspired by Cross Fit "Grace"...Man 30 straight of those Clean & Push Presses can get rough...ouch

Beasty Boy
10-25-2013, 09:08 AM
1Clean 1Push Press 3Back Squats @ 165lbs
1Clean 1Push Press 3Back Squats @ 175lbs
1Clean 1Push Press 5Back Squats @ 185lbs
1Clean 1Push Press 3Back Squats @ 200lbs
1Clean 1Push Press 5Back Squats @ 165lbs
1Clean 1Push Press 3Back Squats @ 175lbs
1Clean 1Push Press 1Back Squats @ 200lbs
1Clean 1Push Press 1Back Squats @ 200lbs

todays BW = 186lbs

Push Press %
165lbs = 88%
175lbs = 94%
185lbs = 99%
200lbs = 107%

thats it for today... Dont laugh at my back squat poundage.. I dont have a squat rack

Beasty Boy
10-28-2013, 10:53 AM
1Clean 1Push Press +3 Back Squats @ 180lbs
1x6=6
1Clean 1Push Press +1 Back Squats @ 190lbs
1x3=3
1Clean 1Push Press +3 Back Squats @ 175lbs
1x3=3
1Clean 1Push Press +3 Back Squats @ 190lbs
1x1=3

todays BW = 187lbs

Push Press %
170lbs = 90%
175lbs = 93%
180lbs = 96%
190lbs = 98%

Beasty Boy
10-30-2013, 12:35 PM
1Clean 1Push Press 3Back Squats @ 180lbs
1x2=2
1Clean 1Push Press 3Back Squats @ 185lbs
1x3=3
1Clean 1Push Press 3Back Squats @ 190lbs
1x1=1
1Clean 1Push Press 3Back Squats @ 195lbs
1x1=1
1Clean 1Push Press 3Back Squats @ 200lbs
1x1=1
Clean & Push Press @ 185lbs
1x1=1


Change of Plans... I figured that if I keep doing these Barbell Push Press complexes that I can maybe work up to 225lbs on a PP... Which would not only be good back squat poundage but would probably also translate into a PR on the Military Press. I'm thinking maybe a strict press of at least 200lbs If I'm able to PP 225lbs.. So Ill probably drop everything else for a while & focus on these

Beasty Boy
11-02-2013, 01:13 PM
1Clean 1Push Press 3Back Squats @ 180lbs
1x2=2
1Clean 2Push Press 3Back Squats @ 180lbs
1x1=1
1Clean 1Push Press 3Back Squats @ 190lbs
1x3=3
1Clean 1Push Press 3Back Squats @ 185lbs
1x1=1

Clean & Push Press
@180lbs
2x1=2
@190lbs
1x5=5

full ROM Mixed Grip Pull Ups
@40lbs
15x1=15
@30lbs
15x1=15
@20lbs
15x1=15

Beasty Boy
11-04-2013, 12:36 PM
1Clean 1Push Press 3Back Squats @ 180lbs
1Clean 1Push Press 3Back Squats @ 185lbs
1Clean 1Push Press 3Back Squats @ 190lbs

Clean & Military Press
5x145lbs
3x155lbs
3x160lbs

todays BW = 190lbs

145lbs=76%
155lbs=81%
160lbs=84%
180lbs=94%
185lbs=97%
190lbs=100%






Today I felt awful so I didn't do much

Beasty Boy
11-07-2013, 12:25 PM
1Clean 1Push Press 3Back Squats @ 185lbs
1x2=2
1Clean 1Push Press 3Back Squats @ 195lbs
1x1=1
1Clean 1Push Press 3Back Squats @ 200lbs
1x1=1
1Clean 1Push Press 3Back Squats @ 205lbs
1x1=1
1Clean 1Push Press 3Back Squats @ 190lbs
1x1=1

Clean & Military Press
@160lbs
4x1=4
Clean & Push Press
@170lbs
3x2=6

Beasty Boy
11-09-2013, 08:57 AM
1Clean 1Push Press 3Back Squats @ 185lbs
1Clean 1Push Press 5Back Squats @ 165lbs
1x5=5

Barbell Clean & Military Press
@165
4x1=4

Sand Bag Clean & Press @ 170lbs
1x2=2

Hand Stand Push Ups
5x3=15

Beasty Boy
11-10-2013, 03:59 PM
Ground To Over Head @ 135lbs
5x2=10

Clean & Military Press @ 190lbs
1x1=1

1Clean 1Push Press 5Back Squats @ 165lbs
1x2=2
1Clean 1Push Press 3Back Squats @ 185lbs
1x3=3

Back Squats
@205lbs
3x1=3
@225lbs
3x2=6
@245lbs
3x1=3

+Random Pull Ups

+Random Heavy DumBell OverHead Pressing



today in my quest to become a personal trainer I found myself inside a gym, so I decided to bang out some sets

Beasty Boy
11-13-2013, 02:44 PM
1Clean 1Push Press 3 Back Squats @ 185lbs
1x1=1
1Clean 1Push Press 3 Back Squats @ 195lbs
1x1=1
1Clean 1Military Press 10 Back Squats @ 165lbs
1x1=1
1Clean 1Push Press 5 Back Squats @ 185lbs
1x1=1
1Clean 1Military Press 5 Back Squats @ 165lbs
1x1=1
1Clean 1Push Press 5 Back Squats @ 175lbs
1x2=2

Beasty Boy
11-15-2013, 11:25 AM
1Clean 1Push Press 5 Back Squats @ 175lbs
1x1=1
1Clean 1Push Press 5 Back Squats @ 185lbs
1x1=1
1Clean 1Push Press 3 Back Squats @ 195lbs
1x1=1
1Clean 1Push Press 5 Back Squats @ 190lbs
1x1=1

Clean & Push Press @ 205lbs
1x1=1


todays bw = 190lbs

Beasty Boy
11-17-2013, 05:56 AM
1Clean 1Push Press 10 Back Squats @ 185lbs
1x5=5





Just 5 random sets. All of the squatting has my blood pumping. Feels great!!