Training log

[Billy Millar]

Thursday, 2/4/10 - Off.

Friday, 2/5/10 - Deadlifts:

45# x 10
135# x 10
185# x 5
225# x 5
275# x 5

Good-Mornings:
45# x 10
95# x 10
115# x 6

Hanging Leg Raise: BW x 10 x 3

[Billy Millar]

Off 2/6/10 - 2/8/10.

Tuesday, 2/9/10 - Back Squats:

45# x 10
135# x 5
185# x 5
205# x 5
215# x 6

C&J: Worked up to 125# x 2

Snatch: Worked up to 65# x 2

Going really light on weightlifting for now, don't have a coach, and just want to hammer form with som linear progression. The focus is still on building strength on the slow lifts, and the other lifts are just something that I'm practicing with the mindset of getting some good coaching in a couple of months and starting to attack with a greater level of intensity. For now, I'm just going to add a few lbs every other workout, as long as I don't start to throw up slop.

[Billy Millar]

Wednesday, 2/10/10:

Bench Press
45# x 10
135# x 5
185# x 5
195# x 5
205# x 6

Push Press
95# x 10 x 3

Barbell Row:
95# x 10 x 3

Conditioning:
3 rds
400m run
20kg KB swings x 20

Finished in like 7 mins. Had absolutely no energy today. Eating like crap lately, slept only 5 hrs last night. Stress over moving at the end of the month is just kicking my ass right now. Life goes on...

[Billy Millar]

Friday, 2/12/10-

C&J: Up to 130# x 2 x3

Snatch: Up to 70# x 2 x 3

5/3/1 Shoulder Press:
95# x 5
115# x 5
125# x 7


Pull-ups x 10 x 2 (Got called into a meeting, had to stop here.)

[Billy Millar]

Saturday, 2/13/10

Warmed up and then did BB complexes:

RDL / High Pull / Clean and Jerk
45# x 5 x 3
95# x 3
115# x 3 x 3

Deadlift:
45# x 10
135# x 5
185# x 5
225# x 5
275# x 5
315# x 3
Worked out at a different gym, had no chalk and the bar was one of those useless high polish chrome jobs. It might as well have been greased with baby oil as much as I could get a grip on it.

Dips: BW x 10 x 3

Hanging leg raises x 10 x 3

Finished with 20 deep stretchy hyperextensions.

[Billy Millar]

Monday, 2/15/10

Agile 8 + Juan Diego circuit

BB Complex:
RDL
High Pull
HPC
FS
Push Press

45# x 5/5/5/5/5
95# x 5/5/5/5/5 x 2

CnJ:
Worked up to 135# x 2 x 3

Sn:
Worked up to 80# x 2 x 3

Back Squat:
135# x 10
155# x 10
165# x 10

Been dealing with some pain just above rt quad, nothing excruciating, but enough so that I didn't want to go super heavy with squats today. Finished with foam rolling and SMR on the hot spots. Felt alright.

[Billy Millar]

Wednesday, 2/17/10

Juan Diego

Bench Press
45# x 10
135# x 3
185# x 3
205# x 3
215# x 3
225# x 3

Did not feel strong on these this week, I blame diet + lack of sleep. Getting settled into new place, will get back on track with it and push forward.

Barbell Row: 115# x 10 x 3

2 x 16kg KB CnJ: 30 reps (Took 10 sec breather after reps 10 and 20)

Conditioning work:
4 rds
400m run
20kg Hardstyle KB swing x 25

Finished with static/PNF stretching with bands

[Billy Millar]

Friday - 2/19/10

CnJ: Up to 140# x 2 x 3

Sn: Up to 85# x 2 x 3

Shoulder Press:

45# x 5
95# x 5
115# x 3
125# x 3
135# x 4

BTN Split Jerks (Singles): 135#, 145#, 155#, 165#

[Billy Millar]

6/18/10

First day back to any real training in a few months

Warmed up with a 16 KG KB

2 minutes of hardstyle swings
Rest 1 minute
2 minutes of alt hand cleans
Rest 1 minute
2 minutes of alt hand snatches
Rest

3 x 15 goblet squats/push-up-pull-up
Rest
3 x 15 left/center/right HLR
Rest

Moved to 24KG KB
8 rds Tabata
Hard swing - 8
Clean - 3
Snatch - 2

Afterwards flipped the medium tire out back for about 15 mins. 10 flips, then rested for 30secs- 1 min between each "set". Got about 5 or 6 sets in.

[Billy Millar]

Monday - 6/21/10

Warm-up:
16KG KB circuit
Then practiced windmills, TGU for 15 minutes

Bodyweight circuit:
Rotated through squats, push-ups, pull-ups, toes to bar: 4 x 15 each

Finished out with 3 deep, stretchy sets of 5 x 95# Front Squats. Still managed to tweak my back a little on the last set. Will scale it down further and try to work my way back up.