Logan's Workout Log

[Logan Brunkenhoefer]

3/8/11

Weighted Dips 5x5
-45, 55, 65, 75, 85

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]

3/9/11

Rest Day

3/10/11

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

Hang Cleans5x5
-135, 145, 155, 165, 2175

Incline DB bench 5x5
-70, 75, 80, 85, 90

Pendlay Rows 5x5
-135, 155, 175, 195, 205

Upright Rows 5x5
-65, 65, 85, 95, 105

Preacher Curls 4x10
-35 lb DB

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

[Logan Brunkenhoefer]

Eduardo: Honestly, it just depends on how I'm feeling that day. I was checking out your log and noticed you go by percentages. How's that working for you?

[Eduardo Chile]

Logan,

I don't really work on percentages per say. I work up to an rpe and then work a fatigue percent.

Here is an article explaining the system. I highly recommend it. There are other articles there you may find useful. Plus the system works with any program if you apply it correctly.

http://www.reactivetrainingsystems.c...n-rts-overview

I am also working personally with Mike, the writer of the article. My gains have been awesome and he has really helped my form. If you want more info about it pm me.

[Logan Brunkenhoefer]

3/11/10

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]

Took Saturday and Sunday

3/14/11

Back home for spring break, so I got to work out with some of my buddies. Workout schedule will be a little different for the week. Probably have some metcon work.

Squat 5, 3, 1, 1
-275, 315, 365, 385

Push Press 3x5
-155, 175. 185

One of the guys had a thick manila rope so we did car pulls and pushes. Good stuff!



Eduardo: I'm going to check out some of the other articles and then PM you with some questions. Thanks for the suggestion.

[Logan Brunkenhoefer]

3/15/11

We went ahead and did more car pull/pushes to start out with and get loosened up. We also did Squat cleans today, my first time to do those and I really enjoyed them. Finally did my first standing ab wheel roll-out with no assistance!

Also, on my heavy set of squats yesterday, my knees buckled some. Do y'all have any suggestions on how to strengthen the abductors to keep my knees from buckling?

Squat clean- Singles
185, 225, 245, 250, 255

Weighted Chin-ups 5x5
45, 55, 65, 80, 90

Glut-ham raise 5x5

Ab wheel roll outs 3x5

[Eduardo Chile]

Explain buckling?

Nice job on the chins.

[Logan Brunkenhoefer]

3/16/11

5 rounds

-20 2-pood Kettle bell swings

-10 Tire flips

-2 40m drop sprints

Finisher: 3 rounds of sledge hammer tire hits and med ball slams


Eduardo- I have trouble keeping the pressure in my hips to keep my knees out whenever I come up. My knees tend to just buckle inwards on the heavier weights.

[Eduardo Chile]

Logan,

X band walks help out, if you don't know these there should be a video on youtube.

Also, If you actively drive your knees out from the get go of the squat, before you even go down, and do it the whole way through you should find it easier.

One more thing is making sure your hamstrings are engaged if you doing a low bar squat. It seems more acceptable to have your knees come in a high bar squat.

I found doing some stretches for my internal/external hip rotation help as well. Foam Rolling any tight spots will help with flexibility.