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

[Collin O'Neill]

Squat:

135 x 5
175 x 5
205 x 5
235 x 5
275 x 2

Press:

85 x 5
105 x 5
125 x 3

Jumprope:

3 min
2 min

[Collin O'Neill]

I screwed up today. I didn't stretch my tight (and sore) hip flexor, and I went to the gym hungry. Fucking hungry. Stomach growling. Stupid.

Anyway, I ground it out and came home to eat a two pound sirloin.

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 3

Row:

100 x 5
130 x 5
155 x 5
180 x 5
200 x 5

Pullups:

15, 10, 5

[Collin O'Neill]

Alright, due to the fact that the workload at my new dojo is (thankfully) much larger than the workload at my old one, I am jumping back to 5/3/1. I did that program for over a year, with good results (between injuries). I will tweak it a little bit, but I will lean it out more than I did before, and really focus on one main lift a day. That will let me do four days at the dojo, and that will take care of the brunt of my cardio work, along with the full body workout that is BJJ. I am going to structure my week so that I have two full "off" days. I felt like the six day week wasn't giving me enough recovery time.

In the meantime, I may research some auto-regulated stuff, but I hate jumping around to new programs. If it ain't broke, don't fix it.

Also, I need to start seriously addressing my left hip flexor. Ice, stretching every day, and maybe taking it easy on squats for a couple of weeks. It is giving me some decent soreness coming out of the hole, and I don't want to blow it out.

Squat:

205 x 5
235 x 5

Press:

95 x 5
115 x 5
125 x 5

[Collin O'Neill]

Bench:

145 x 5
165 x 5
195 x 5

Deadlift:

275 x 3
315 x 3
370 x 2

Weighted pullups:

35lbs x 5 x 3

Ab wheel rollouts:

2 x 10 (I did the angled out to the side a bit. Man, that hurt)
60lb ab bends x 10 each side

[Collin O'Neill]

So, it has been a while. Since I posted last, I kept working out for a week as per usual. Then I got married, went on a honeymoon, and got real out of shape, real fast.

In fact, I went to squat for the first time in a couple of weeks today, and I was surprised at how tight and sore it made me. Did I mention I went from mobing every day to barely anything?

Shit. Oh well, not the first time I have been here (at least it isn't due to injury, knock on wood) and probably not the last. Only thing to do is sack up, ease into things, and kick some ass.

Oh, and I am for sure getting back on 5/3/1, specifically the following:

Monday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Deadlift – 5/3/1 sets and reps

• DB Bench – 3 sets of 8-20 reps

Wednesday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Bench Press – 5/3/1 sets and reps

• DB Row – 3 sets or do Kroc Rows

Friday

• Squat – 5/3/1 sets and reps

• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)

• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

[Collin O'Neill]

Intermittent updating lately.

Today:

Squat:

210 x 3
240 x 3
275 x 2

Press:

105 x 3
115 x 3
135 x 3

Situps 20 x 2

Kickboxing class after

[Collin O'Neill]

Quick one today before two hours of BJJ

Squat:

135 x 5
165 x 5
195 x 5

DL:

245 x 3
295 x 3
315 x 3

Easing back into DLs, haven't done them in a month.

[Collin O'Neill]

Squat:

135 x 5
165 x 5
195 x 5

Bench:

145 x 5
165 x 5
185 x 5

Good Mornings - 95lbs x 10, 105lbs x 10

Kroc rows- 80lbs x 15 each side, 80lbs x 10 each side

Ab wheel rollouts - 10 x 2

[Collin O'Neill]

Squat:

210 x 3
240 x 3
270 x 2

Press:

105 x 3
120 x 3
135 x 3

Also 20 pullups. I felt beat to shit today.

I gotta cut a day out, pushing it too hard again.

[Collin O'Neill]

Squat:

135 x 5
165 x 5
195 x 5

Deadlift:

260 x 2
300 x 2
340 x 2

Dumbbell rows:

80lbs x 15 each side

Ab wheel rollouts 3 x 10

Jump-rope 3min/1min x 3