Logan's Workout Log

[Logan Brunkenhoefer]

3/17/11

Rest Day

[Logan Brunkenhoefer]

3/18/11

10 One arm Kettlebell swings, 1.5 pod
15 Body Rows
5 Handstand Push-ups
15 Knee ab wheel rollouts

5 circuits

3/19 and 3/20- rest days


Thanks for the tip, I'll have to try the x-band walkouts. I'll bring the camera to the gym tommorow to get some video of my squat. It'll be nice to get back in my routine.

[Logan Brunkenhoefer]

3/21/11

Went ahead and did some of the RTS style training today. Crushed me!

Squat - 1RM: 395 lbs
225 lbs x 5 reps x 1 sets @ 5 RPE - 57% of 1RM
275 lbs x 5 reps x 1 sets @ 7 RPE - 70% of 1RM
315 lbs x 5 reps x 1 sets @ 8 RPE - 80% of 1RM
315 lbs x 5 reps x 1 sets @ 8.5 RPE - 80% of 1RM
315 lbs x 5 reps x 1 sets @ 8.5 RPE - 80% of 1RM
315 lbs x 5 reps x 1 sets @ 9 RPE - 80% of 1RM

Push Press - 1RM: 205 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 66% of 1RM
155 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
165 lbs x 5 reps x 1 sets @ 9 RPE - % of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
165 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
165 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Snatch Grip Dead-lift - 1RM: 345 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
245 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
265 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 91% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
315 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM


Lateral Raises 5 sets of 10
Straight arm lat pull down 3 sets of 10