Corey's Log

Meh, need to catch this up.

20100307 (Deload Week)
Squat: 3x5 @ 175 lbs
Bench: 3x5 @ 135 lbs
Chin Up: 3x5 @ BW
Deadlift: 1x5 @ 225 lbs

20100309 (Deload Week)

Squat: 3x5 @ 180 lbs
Dip: 3x5 @ BW
Power Clean: 3x5 @ 135 lbs
Press: 3x5 @ 75 lbs

Had to take a break due to some weird RL shit.

20100328

Squat: 3x5 @ 225 lbs
Bench: 3x5 @ 140 lbs
Chin Up: 3x5 @ +5 lbs
Deadlift: 1x5 @ 240 lbs

20100330

Squat: 3x5 @ 230 lbs
Dip: 3x5 @ +20 lbs
Power Clean: 3x5 @ 150 lbs
Press: 3x5 @ 90 lbs

20100401

Squat: 3x5 @ 235 lbs (failed last 2 reps of the last set)
Bench: 3x5 @ 145 lbs
Chin Up: 3x5 @ +10 lbs (failed last 2 reps of the last set)
Deadlift: 1x5 @ 250 lbs

20100403

Squat: 3x5 @ 230 lbs
Dip: 3x5 @ +25 lbs
Power Clean: 3x5 @ 155 lbs
Press: 3x5 @ 95 lbs

Well, now that I'm caught up again. I reached my target weight of 190 lbs. Now its time to trim off the fat that came with it. Switching from GOMAD and eating anything in sight to IF and Paleo is gonna be rough.

Testing my 1RMs today and tomorrow.

20100406

Age: 25
Height: 6'2"
Weight: 190 lbs

Back Squat - 285 lbs
Bench Press - 175 lbs
Chin Up - +47.5 lbs
Deadlift - 315 lbs
Dip - +75 lbs
Power Clean - 190 lbs
Press - 115 lbs

Current Goals:

Drop BF down 7% to 7%
2x BW Dip
2x BW Chin up
2X BW Back Squat
10 foot Broad Jump
60 s L-Sit
10 s Back Lever
10 s Front Lever (Straddle)
10 s Planche (Adv. Tuck)
Full ROM HSPU
Muscle up (Deadhang)

I've updated my current 1RM's from yesterday. I've also finished up the draft on my new training program.

Four Sessions weekly; Two Days on One day off

Warmup: Active Flexibility work, Pullup/Burpee circuit, 800m run

Skill Work:
Day 1 & 2 - (early morning) 5 m Handstand work
Day 1 - 60 s Back Lever & 60 s Front Lever
Day 2 - 60 s L-sit & 60 s Planche

Strength Work:
Day 1 -
Back Squat - 5x3
Handstand Pushup - 5x3
Weighted Chinup - 5x3
Weighted Dip - 5x3
Hanging Leg Lift - 3x5

Day 2 -
Back Squat - 5x3
Planche Pushup - 3x5
Pullup (ROM focused) - 3x5
Dip (ROM focused) - 3x5
Reverse Leg Lift - 3x5

Hopefully I'll be able to start my new program tomorrow. School is kicking my ass. I'm going on close to 3 days straight right now with no shut eye.