Falkner's Training Log

[Chris Falkner]

1/22/10 Monday

5 min row
Dynamic warmup/foam roll

Clean And Jerk

115x3
125x3
135x3
145x3
155x2
155x2
155x2

Seated Pin press with elbows at 90 Degrees

95x3
115x3
135x3
145x3
155x3
165x3
170x1

Bench Press

135x4
145x4
155x3
165x3

I thought I wanted to do bench then after four sets I realized I wanted to carry on with my life. I have a real hard time to be motivated to do bench.

[Chris Falkner]

2/23/2010 Tuesday

Front Squats

3 10s rest 3 10s rest 3 6 sets at 165

damn I did more on this day I really cant remember for the life of me

2/36/10
sets super setted
6 sets-

3 reps of push press @95
3 rep seated db press @35
4 rep seated db press @40
5 rep seated db press @45 4 sets

snatch
85,95,105,115,115,115
db upright rows @30

[Chris Falkner]

3/1/10 Monday

Foam Roll/dynamic warmup

Seated Pin press elbows at 90

3x135
3x145
3x155
3x165
3x175
3x180PR
2x185PR
1x195PR
1x200PR
failed at 205

Incline Bench

155x3
165x3
lost all desire to really do any more

Push press

135x1,3
145x1,3
155x1,3
165x1,3
175x1,3
135x8

3/2/10 Tuesday

dynamic warmup/Foam roll

Front Squat
3 rep 10s rest x3
165
165
165
180
Supersetted with single leg RDL 50lbs DB

135x16

Seated row

140x5
150x5
160x5
170x5
180x5
140x12

[Chris Falkner]

Starting a new mass cycle for next two months then a oly specific cycle for a month then a Olifting meet.

3/14/2010 Sunday

Foam roll/dynamic warmup
Snatch - worked up to working set. 95x3, 105x3, 115x3

Back Squat - 5x165, 5x175, 10x185, 10x135, 10x135

Front Squat - 2x10x125, 10x135

OH Lunge 3x20steps@55lbs

3/15/2010 Monday

Push Press 3x155, 3x165, 3x175

Press 5x100, 5x110, 11x115, 10x80, 10x85

Weighted Dips 5x5, 25,25,35,35,40

Weighted pullups 5x5, 25,30,35,40,2@40

Chinup 3xamrap, 7,9,8

3/17/2010 Wednesday

Clean and Jerk 3x3, 155,160,165

Deadlift 5x240,5x255,7x275,2x10x105

Good Morning Supersetted Glute Bridge 3x10/5 95/185,115/205,115/205

Weighted Side Plank 3x20s 25,35,45

Ab rollout 14,14,15

3/18/2010 Thursday

Exploding pushups 3x5

Bench press 5x140,5x150,10x160,10x115,10x125

Floor Press 3x10, 115,135,135

Pendley Row 3x5, 155,165,175

Kroc Row, 10x40, 10x50, 30x50