Logan's Workout Log

[Logan Brunkenhoefer]

2/6/2011

Rest day

-I went ahead and did some mobility and strengthening for my wrists with a sledgehammer.

[Logan Brunkenhoefer]

2/7/2011

Back Squat 3, 3, 3, 1, 1
-225, 275, 315, 365, 385

Snatch Grip Dead-lift 5, 5, 5, 3, 3
-245, 245, 245, 265, 285

Push-Press 20 Reps
-135

Straight arm lat pull down and Tricep push-down



Dang, I thought it was a job in college! Politics will always be part of it, there is no way around that!

Thanks. No, it wasn't assistance. I do a 20-rep max every four weeks. So my rep scheme looks like this...

Week 1: 20 Rep max
Week 2: 5x5
Week 3: 5 ,5 5, 3, 3, 3
Week 4: 3, 3, 3, 1, 1, 1

[Logan Brunkenhoefer]

2/8/2011

Weighted Dips 5x5
-45, 55, 65, 70, 70

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm

[Logan Brunkenhoefer]

2/9/2011

-Rest day

I did some wrist mobility and strengthening with a sledgehammer again. Hopefully these will help out with my handstand and planche training.

[Logan Brunkenhoefer]

2/10/2011

I did a little better on the power-cleans this week. I did a lot of mobility work before the OH squats which helped out. Felt much better on those this week. Should be upping the weight on them next week.

OH Squat 5x5
-95, 115, 115, 135, 135

Power Cleans 5x5
-175, 175, 195, 195, 215

Incline DB bench 5x5
-70, 75, 75, 80, 80

Pendlay Rows 5x5
-135, 155, 175, 195, 195

Upright Rows 5x5
-65, 65, 65, 85, 85

Preacher Curls 4x10
-35 lb DB

Farmers Walk- 4 sets as far as possible
-130 lb DBs

[Logan Brunkenhoefer]

2/11/10

Face to wall handstand holds 5 sets
60, 55, 50, 45, 45 seconds

Bulgarian Dips 5x5

Max pull-ups with 25lb weight- 2 sets
15, 12

Planche Lean and L-sits

Abs-
Toes to bar, windshield wipers, back extentions

[Logan Brunkenhoefer]

2/12/2011

This workout crushed me, specifically the deadlifts. I wasn't able to do my front squats to my full potential because of the deadlifts.

Snatch 5x5
135, 135, 135, 155, 155

Deadlift 5x5
365, 385 ,385 ,405, 425

Front Squat 5, 5, 5, 3, 3, 3
175, 195, 225, 245, 265

Glut-ham raise and 45 lb plate holds with pinch grip

100 seated calf raises
6 x 10 Leg press calves

[Logan Brunkenhoefer]

2/13/2011

Rest Day

[Logan Brunkenhoefer]

2/14/11

Push-Press 5x5
155, 165, 175, 175, 185

Snatch Grip Deadlift 3, 3, 3, 1, 1, 1
185, 225, 245, 265, 285, 295

Squat- 20 Reps
245

Straight Arm Lat Pull Downs, Tricep push downs, Lateral raises

[Logan Brunkenhoefer]

Awesome day today, I'm finally getting the hang of the handstand balance. I balanced for at least 10 seconds on two of the sets. I was messing around a little on the rings and did a muscle up with no momentum. I'll have to get it on video next gymnastic workout.

Weighted Dips 5x5
-45, 55, 65, 70, 75

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm