Training log

[Billy Millar]

35 y/o/ male, 6'1" 200 lbs

In order of importance: Strength > Cardio/Metcon > LBM Gain

Input / advice appreciated.

Monday - 1/4/10

Warm-up:
HAM/HUG mobility dril from Mtn Athlete, then 2 rds:
25 x Halting DL
25 x OHS
25 x Good Morning
25 x Pass-throughs

All done with 4' dowel.

Back Squat:
45# x 10
135# x 5
185# x 5
225# x 3 x 5

Back Row
95# x 10
135# x 5 x 2
185# x 5 x 3

Bench Press:
95# x 10
135# x 5
185# x 5 x 3

Good Mornings:
95# x 10 x 2

Back Squat:
135# x 25

Light day today, weight-wise, will start linear progression from here.

[Billy Millar]

Tuesday, 1/5/10 - Off.

Wednesday, 1/6/10

Warm-up:
10 x Over / under the bridge
10 x 55# Leg-press with 30 second stretch / hold at the bottom
HUG Hip mobility drill

With wooden dowel:
50 x Halting DL
50 x OH Frog-squats
50 x Good-mornings
50 x Pass-throughs

Front Squats
45# x 10
135# x 5
155# x 5
185# x 3 x 3

Power Cleans:
135# x 3
155# x 3
165# x 3

Push-press
45# x 10
115# x 5
135# x 5
155# x 5

Weighted Sit-ups
25# x 10
35# x 10
45# x 10

TGU: 16kg x 6 (3 / side)

[Billy Millar]

Thursday, 1/7/10 - Off.

Friday, 1/8/10

Warm-up:
HAM/HUG Hip mobility
1 x 10
Inchworms
Single leg toe-touch
1 x 25
Halting DL
Pass-throughs
Good-mornings
OHS

5 mins of 16 kg KB cleans, did 66 reps.

100' sled push:
2 x 105#, not timed
4 x 140#, full recovery between rds.

Rd 1 - 33 seconds
Rd 2 - 33 seconds
Rd 3 - 30 seconds
Rd 4 - 26 seconds

[Billy Millar]

Sat, 1/9/10 - Sun, 1/10/10: Was O.O.C. with a cold, didn't do anything.

Monday, 1/11/09 - Still a little foggy today, but punched the proverbial clock anyways

Warm-up:
Various dynamic stretches, spent 15 mins just moving the blood around, HAM/HUG hip mobility

1 x 10 of the following:
lunges
135# leg press (10 sec hold @ bottom)
Halting DL
Good-morning
OHS
Pass-through
Duck-walk

Back Squat:
45# x 10
135# x 5
205# x 5 x 3

Back Row:
45# x 10
135# x 5
190# x 5 x 3

Bench Press:
45# x 10
135# x 5
190# x 5 x 3

[Billy Millar]

Tuesday, 1/12/19 - Off.

Wednesday - 1/13/10: Going to take the 5/3/1 plunge, hopefully to get some lbs on my squat and eliminate the training ADD I've been plagued with since I finished the CFSB cycle last fall. Starting mid-week this week, will probably switch up BP and SP days next week.

SP:
45# x 10 x 2
95# x 5
105# x 5
115# x 8

Dips: BW x 10 x 5

Wide grip dead hangs: BW x 10, 10, 8, 6, 5 (haven't done these in a while)

Conditioning work:

Barbell complex - 5 RDL, 5 clean pulls, 5 HPC, 5 thrusters

Did 1 round with just the bar, and two rds @ 95#, with a lap around the gym to recover between rds.

[Ola Persson]

Good luck with 5/3/1!

Will be fun following someone with approx. the same stats.

[Billy Millar]

Thursday, 1/14/10 - Off

Friday, 1/15/10 - Deadlifts

45# x 10
135# x 10
225# x 5
295# x 5
315# x 4 (Still kinda gun-shy about deads. Will try a belt on ME set next week and see if it feels better)

Good-mornings:

45# x 15
95# x 10 x 2
115# x 10 x 2

Hanging knees-to-elbows: BW x 10 x 3

Scrapped conditioning work today, still fighting what I hope is just a head cold.

[Billy Millar]

Saturday, 1/16/10 - Bench Press

45# x 10
135# x 5
185# x 5
195# x 5
205# x 5

Push press:
45# x 10
95# x 10
105# x 10
115# x 10 x 2

Barbell row:
95# x 10
115# x 10
135# x 10

No conditioning again today, still sick.

Going to switch up SP & BP days next week.

[Billy Millar]

Sunday, 1/17/10 - Off

Monday, 1/18/10 - Squats

Back Squat
45# x 10
135# x 5
205# x 3
225# x 3
235# x 3

Front Squat
45# x 10
95# x 10
135# x 8
145# x 8
155# x 8

Barbell Lunge
65# x 10
75# x 10 x 2

Legs are smoked.

[Billy Millar]

Monday, 1/18/10 - Forgot to log conditioning work.

2 x 16kg KB Cleans - 50 reps

1 x 16kg KB Snatch - 50 reps (25/per arm)