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

[Collin O'Neill]

Squat:

135 x 5
165 x 5
185 x 5
225 x 5
265 x 3
185 x 8

[Collin O'Neill]

Still nursing my shoulder, though it is feeling good. Better safe than sorry.

Squat:
135 x 5
165 x 5
200 x 5
230 x 5
265 x 5

Row:
90 x 5
115 x 5
135 x 5
160 x 5
180 x 5

3 rounds:

Back extension x 15
GHSU x 10

[Collin O'Neill]

Still playing it safe on the shoulder. I went light on the DL, and hope to incorporate presses next week.

Squat:

135 x 5
165 x 5
200 x 5
200 x 5

Deadlift:

225 x 5
270 x 5

Been doing mma/striking/bjj Tuesday Wednesday, Saturday, and Sunday. Provides some nice training besides weights.

[Collin O'Neill]

Squat:

135 x 5
165 x 5
200 x 5
230 x 5
270 x 5
200 x 8

Row:

90 x 5
115 x 5
135 x 5
160 x 5
185 x 5
155 x 8

Max pullups x 3

Single leg thrust ups x 10 each leg x 2

[Collin O'Neill]

Shoulder is feeling great, I only did some light pressing work though. No need to rush things.

Squat:

135 x 5
170 x 5
205 x 5
235 x 5
270 x 5

That last set took a bit...feeling a bit worked from BJJ, but I got down past parallel and got back up each time.

Press:

45 x 5
45 x 9
45 x 10

Row:

95 x 5
115 x 5
135 x 5
160 x 5
185 x 5

Pullups:

3 rounds until failure

[Collin O'Neill]

Squat:

135 x 5
175 x 5
205 x 5
205 x 5

Deadlift:


230 x 5
280 x 5
325 x 5
370 x 2

3 x 10 ab wheel rollouts

Messed around with some shoulder presses using only the bar. I stopped the DL at two on the last one because I haven't pulled for two weeks. Still felt pretty good. I probably could have started back pressing this week, but am sticking with slowly ramping it back up.

[Collin O'Neill]

Squat:

135 x 5
175 x 5
205 x 5
235 x 5
275 x 3
205 x 8

Row:

95 x 5
125 x 5
145 x 5
165 x 5
190 x 3
135 x 8

Had to get out quick today, thats all

[Collin O'Neill]

Got back from out of town last night. I was gone five days, eating and drinking too much, with too little mobility work. I also forgot my jump rope, and only got one hotel workout in.

Got back to the gym today, and kickboxing was intense. Felt good to loosen up, break a sweat, and get my ass kicked.

Getting back to the full program next week, should be 100% on bench and press, though I will be scaling my numbers back significantly.

[Collin O'Neill]

Back to it. One thing I am noticing, 2 days a week/BJJ and 2 days kickboxing is taking a toll on me. I may cut down to 2x week lifting. I will be switching out to press 2x a week instead of bench, that is partly due to wanting to take it easy on my shoulder. I am also cutting all metcons out except for one day a week. Classes are enough conditioning.

I took a week off last week, and rather than help me, I was lathargic enough and drank too much so that my training suffered.

Squat:

140 x 5
170 x 5
205 x 5
240 x 5
275 x 3

Press:

95 x 5
105 x 5
125 x 5

Row:

95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Pullups,

10,10,6,4

[Collin O'Neill]

First bench in a while...still warming up to it

Squat:

140 x 5
175 x 5
205 x 5
205 x 5

Bench:

95 x 5
135 x 5
155 x 5

Deadlift:

240 x 3
295 x 3
325 x 3
370 x 3

Ab wheel rollouts - 3 x 10