Logan's Workout Log

[Logan Brunkenhoefer]

First time doing a log, we’ll see how it goes. My training background would consist of training for baseball in high school and part of college. I was never able to train consistently due to being in and out of season. Now that I am done with baseball I will be able to weight lift exclusively. Very excited! For the past few months I’ve been following a program by Ross Enamait but I would like to add a little more size and strength.

My current stats and lifts
6’3’’ 208 lbs- 20 years old

Current Personal Records:

Powerlifting-
Deadlift- 455 lbs
Squat- 385 lbs
Overhead press- 165 lbs
Bench- 245 lbs

Oly Lifting-
I haven’t trained to much with oly lifting, and still need to work on my form. I plan on staying
light until I get my form perfected then start increasing the weights.

Gymnastics-
I just started doing gymnastics movements, and at my height and weight I believe it will take a good amount of time to make progress on many of these movements. I really enjoy playing around with gymnastics movements though, so they will certainly be part of my training.

Goals for the next 8 weeks:
Deadlift- 495 lbs
Squat- 425 lbs
OH press- 185 lbs
Bench- 275 lbs
A muscle up with no momentum/kip and be able to do a handstand balance for 10 seconds

Schedule:
M- Dead-lift with snatch grip, back squat, Push press- Accessory Work
T- Gymnastics- abs
W- rest
R-Clean and Jerk, Incline bench, OH squat Accessory Work
F-Gymnastics- abs
S-Snatch, Dead lift, Front Squat- Sprint and explosive work
S- Rest

[Logan Brunkenhoefer]

1/31/11

I ended up going a little heavy on the last set of squats... few different things, I didn't go deep enough, and my quads took over which caused some knee buckling. Need to go a little lighter next time and work on those two things. Hopefully get a video here soon.

Push-Press 3 3 3 1 1 1
-155, 155, 165... 185, 195, 205

Back Squat 5 5 5 3 3 3
-225, 275, 295... 315, 335, 365

Snatch Deadlift 5x5
-245 for all five

Tricep Push downs, Lateral Raises, Straight arm lat push down

[Logan Brunkenhoefer]

2/1/11

The gym I attend was closed today due to snow and ice, good thing I made some parelletes! I worked on handstands for a while, they're really starting to irritate me! I just can't seem to get the hang of them.

-Handstands face to wall and rollout
-Psuedo Push-ups
-L-sit for 2 min, took around 5-6 sets. First one I got 35 seconds!
-Tuck Planche, worked for advanced tuck while doing static hold.
-Typewriter push ups

A little ab work
-superman push ups
-saxon side bend
-V-ups

Finished with a plank hold for 1 min 45 sec

[Eduardo Chile]

Cool to see another baseball player on here. I played in college and a brief time in the minors. I'll be interested in your log.

[Logan Brunkenhoefer]

2/2/2011-

Rest Day


Eduardo, I checked out some of your videos on youtube, nice work!! Where did you play ball at?

[Logan Brunkenhoefer]

2/3/2011

Powercleans and the OH squats need some work. I can't seem to get the 2nd pull on the power-clean down. I just want to muscle it all the way up. OH squat is far from perfect, almost embarrassing the weight I put up on those compared to my other lifts.

Incline Bench 5x5
-175 for all 5 sets

Power-clean 5x3
-175, 185, 185, 205, 225

OH Squat- Form work
-I worked up to 135, but I really need to work on my shoulder flexibility!


Shrugs, Upright rows, Clap Push-ups