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

[Collin O'Neill]

Squat:

195 x 5
235 x 5
265 x 5

Press:

105 x 5
120 x 5
135 x 5

3 rounds:
Max pullups
60lb weighted box jump -- mid-thigh box -- x 7
Ab-wheel rollouts x 12
Max pushups

6 rounds:
1min/30sec power/speed intervals on heavy bag

I forgot weighted dips!!! How the hell did I do that? I may have to duck into the gym tomorrow just to bang those out.

[Collin O'Neill]

Deadlift:

275 x 5
315 x 5
355 x ....2???? I had to stop this set for a strange reason....I almost sharted myself! First time for everything, I guess

Bench:

155 x 5
185 x 5
205 x 5

Weighted Pullups:
45 x 4,3,3,2

Sprints back at home:

5 sprints, focus on keeping 80% speed for distance.

[Collin O'Neill]

I forgot to post this from last Friday:

Squat:

195 x 5
235 x 5
265 x 5


Today:

Squat:

215 x 3
250 x 3
280 x 3

Press:
Press felt damn good today
110 x 3
130 x 3
145 x 3

Weighted Dips:
45 x 3 x 5

3 rounds:
Max pullups
Ab wheel rollouts x 12
Back extensions x 10
Max Pushups

Jump-rope intervals:

2min/1min "surivival" x 2

1min/45sec max speed/power/difficult jumps x 4

Decided to throw in a finisher today. I think I will add one to Mondays and Thursdays.

100lb dumbbell rows - max each side

[Collin O'Neill]

I had to move my workout to early morning, as tonight is going to be hectic. I didn't feel to energetic, plus I am a little beat up from getting my ass thrown around at the dojo last night. There is a brown belt going for his black belt, and I got to be his uke for a good hour while we were reviewing jujutsu.

Anyway...

Deadlift:
295 x 3
335 x 3
I bailed on my last set, I just wasn't feeling strong or warmed up enough. I also bailed on bench, as there was no one there to spot.

Weighted Pullups:
45 x 5 x 3

Single leg thrust ups -- 10 x each leg x 2

Heavy bag:
3min/1min x 2
1min/30sec x 3

[Collin O'Neill]

Squat:

230 x 5
265 x 3
295 x 1

Press:

120 x 5
135 x 3
150 x 1

Weighted Dips:
45 x 5 x 3

4 rounds:
Max pullups
Max hanging leg raises
Max Pushups
Back extensions x 15

Heavy Bag:
3min/1min warmup
1min/30sec x 4
1min/30sec jump rope

100lb dumbbell row finisher -- max each side

[Collin O'Neill]

Today I set the stage for my gym time well. I ate three times before three o'clock, which included a breakfast burrito, an avocado cheeseburger, and more eggs, and then took a two hour nap right before my workout. I felt good.

Deadlift:

315 x 5
355 x 3
395 x 1

Bench:

180 x 5
205 x 3
230 x 1

Weighted Pullups:
45 x 5
60 x 3
60 x 3

Single leg thrust ups:
10 x 2 each side

Heavy Bag:

3min/1min x 3
1min/30 sec x 4

[Collin O'Neill]

Light day today. I am taking a deload week next week, as I am feeling a little beat up and I haven't taken one for two cycles.

Also, after doing 5/3/1 for about a year, I am thinking it may be time to change it up. Texas Method or Madcow coming soon...

Squat:
230 x 5
265 x 3

Press:
120 x 5
135 x 3

Ab-wheel rollouts 3 x 10
Back extensions 3 x 15

[Collin O'Neill]

Starting madcow today. Looking forward to a different program after over a year and some change on 5/3/1. I am going to cut way back on assistance work, adding in things like pullups, weighted dips, core work, and some sprinting. I will continue to do interval work after the main weight workout, but I can already tell that with this increased volume, I will be feeling it.

Squat:

5x125
5x155
5x190
5x220
5x250

Bench:

5x100
5x120
5x145
5x170
5x195

Row:

5x85
5x105
5x130
5x150
5x170

L pullups - 8 x 5

Jumprope - 5 x 1min/30 sec

[Collin O'Neill]

Took last week off as a deload week, visited family over the weekend. I also tweaked my shoulder a little bit, and it is coming along. I am not going to press or bench this week though, just to be safe.

I also found a new place to work out and take BJJ/Striking. Pretty excited about that, and with the level of workouts I get there, I will be doing even less accessory work. Perhaps two times a week after lifting, keeping it to six minutes.

90 min striking class.

Squat:

130 x 5
160 x 5
190 x 5
225 x 5
255 x 5

[Collin O'Neill]

Still not deadlifting, benching, or pressing due to a nagging shoulder thing. It doesn't even hurt per say, I am just not gunna screw myself up by being stubborn.

Middle day on madcow

Squat:

135 x 5
165 x 5
190 x 5
190 x 5

3 rounds:

20 double unders
40 situps