Collin's workout log. CA WOD, Crossfit, etc...

[Collin O'Neill]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Squat:

225 x 5
255 x 3
295 x 2