Hank's workout log

[henry whitaker]

11/15

Press deload: 5 x 3 up to #95

Hammy rehab: squat 135# x 10, 155# x 10 x 2. Getting better but not there yet. Running hurts much worse than squatting (which makes it actually feel a lot better after the workout).

Easy 1000m row, just under 4 min.

11/18

Traveling for work so hotel gym. Did a little hammy rehab with some dumbbell GMs and also 8 x 4 pull downs @ "9" (hopefully 90#).

11/19

Bench -- 5s week: 160# x 5, 180 x 5, 205 x 9.

DB row: 40# x 20 x 2.

Hammy rehab: Good mornings 45# x 10 x 3. Feeling better. May try squatting for real on Tuesday.

[henry whitaker]

11/22

Press 5's week: 105# x 5, 120 x 5, 135 x 9.

Dips: 12 x 2, 11 x 2, 10.

Pull downs: 90# x 8 x 3, 100# x 8.

[henry whitaker]

11/23

Dead -- 5's week: 230# x 5, 265 x 5, 300 x 8. Did not want to push hamstring. Happy I was able to do this many as it is.

Good mornings: 65# x 10 x 3.

11/26

Time limited today:

Squat 5's week: 190# x 5, 220 x 5, 245 x 10. Used last cycle's max since I missed a workout because of hamstring.

Bench 3's week: 170 x 5, 190 x 5, 215 x 8. Should have done 3 on the first two.

[henry whitaker]

11/29

Press 3's week: 110# x 3, 130 x 3, 145 x 6.

Dips: BW x 12 x 4, 11 x 1.

Pull downs: 100# x 8 x 3, 110 x 8.

[henry whitaker]

11/30

Deadlift 3's: 245# x 3, 280 x 3, 315 x 9. Left a rep or two in the tank. Still feeling the hamstring.

Good mornings: 75# x 10 x 5.

Max burpees in five minutes: 70.

[henry whitaker]

12/2

Bench 5 3 1 week: 180# x 5, 205 x 3, 230 x 5.

DB row 45# x 20.

Also got talked into doing a Crossfit-style conditioning workout:

21 knees to elbows, 21 KBS @ 24 kg, 21 box jumps (24" box), 21 push ups, 3 15' rope climb, 21 walking lunges.

Probably not the best idea but oh well.

[henry whitaker]

12/4

Power clean: 90 kg x 2 x 10, 1 min rest.

Squat 3's week: 205# x 3, 230 x 3, 260 x 9.

Started using a belt. Makes a difference.

[henry whitaker]

12/6

Press 5 3 1: 120# x 5, 135 x 3, 150 x 5.

Dips: BW x 12 x 5.

Pull downs: 110# x 8 x 4.

[henry whitaker]

12/7

Deadlift 5 3 1: 265# x 5, 300 x 3, 335 x 7.

Good morning: 80# x 10 x 5.

Conditioning: 100 kettlebell snatches @ 20 kg.

[henry whitaker]

Been busy.

12/9

Squat 5 3 1: 220# x 5, 245 x 3, 275 x 7.

Bench deload: work up to 145 x 5.

12/14

Press deload: work up to 85# x 5

Deadlift deload: work up to 175 x 5

Pulldowns: 110# x 8 x 2, 120# x 8 x 2.

12/17

Bench 5's week: 160# x 5, 185 x 5, 210 x 10.

Dumbbell row: 40# x 25, 20.