6 Feb 2012

Day 8

Warm ups - skip rope 2 min, kb swings 16 kgs x 20x3, goblet squats 16 kgs x10, windmill 16 kgs x5,

front squat - 75x10
ohp - 75x10
dead lift - 135x10
chins - 2x2

5 Feb 2012

Day 7

Warm ups - skip rope 2 min, halos, goblet squats 35lbs x10, windmill 20lbs x5,

front squat - 95x1, 105x1, 115x1, 125x1, 135x1, 145x1
ohp - 95x1, 100x1, 105x1, 110x1,...

4 Feb 2012

Day 6

Warm ups - skip rope 2 min, dumbbell swings 35lbs x10, goblet squats 35lbs x10, turkish get up 20lbs x3, windmill 20lbs x5,

front squat - 95x5x2
ohp - 95x5x2
dead lift -...

2 Feb 2012

Day 5

Warm ups - skip rope 2 min, dumbbell swings 35lbs x10, goblet squats 35lbs x10, turkish get up 20lbs x3, windmill 20lbs x5,

front squat - 95x5x2
ohp - 95x5x2
dead lift...

1 Feb 2012

Day 4

Warm ups (35 lbs, where applicable) - skip rope 2 min, turkish get up x3, goblet squats x10, windmill x5, dumbbell swings x10

front squat - 95x5x2
ohp - 95x5x2
dead lift -...

Hitting front squats 5 times a week, light and low volume feels great. I'll test the intensity once every two to four weeks. Then we'll see if this program works as advertised.

Day 3

Warm ups (20 lbs, where applicable) - skip rope 2 min, turkish get up x3, goblet squats x10, windmill x5, dumbbell swings (35 lbs) x10

front squat - 95x5, 105x3, 115x2
ohp - 85x5, 90x3,...

Day 2

Warm ups (20 lbs, where applicable) - skip rope 2 min, turkish get up x3, goblet squats x10, windmill x5, dumbbell swings x10

front squat - 95x5x2 legs felt stiff, lowered weight
ohp -...

I don't really like ab work in general. I don't crunch because it may be bad for my back. I like the wheel slightly better than planks. Maybe I will learn to feel some ab wheel love. It is pretty...

Dan John 40 day/Easy Strength

Day 1

Warm ups (20 lbs, where applicable) - skip rope 2 min, turkish get up x3, goblet squats x10, windmill x5, dumbbell swings x10

front squat - 115x5x2
ohp -...

25 Jan 2013

medium

front squat - 45x5x3, 95x5, 135x3, 155x3x3
bench - 45x5x3, 95x5, 135x5, 155x3, 175x5x3
power clean - 65x3, 95x1, 115x1, 135x1, 155x1x10 (on the minute)
plank - 1:15

Great work. Again.

23 Jan 2013

light

ohs - 45x5x3, 65x5, 85x5x3
ohp - 45x5x3, 65x5, 95x5, 115x5x3
power snatch - 120x1x2 pressed out both singles, then I realized the bar had 120 lbs not 100 lbs.
power snatch...

That really is an impressive volume workout. I've found that ohp really helps sore shoulders, I guess the ROM under load helps.

Your squat volume is really impressive. My best might have been...

I am also liking the FS. The ROM for FS seems to loosen my hips. An unexpected benefit has been my ability to put on my socks in the morning. It has been painful to get close enough to my feet to get...

Just watched the 420 lb deadlift. Great pull, great effort. Keep setting PRs.

21 Jan 2013

heavy

front squat - 45x5x3, 95x5, 135x3, 155x3, 175x3x3
bench - 45x5x3, 95x3, 135x5, 155x3, 175x2, 190x5x3
dead lift - 95x5, 135x5, 185x3, 225x2, 255x1, 275x5
plank - 1:15

I don't know what the limit is for "cheating" on a power clean. Several times I had to bend my knees to get under the pull. I just couldn't get enough "pop" to get the bar up higher. We'll see what...

19 Jan 2013

medium

front squats - 45x5x3, 95x5, 125x3, 145x3, 165x3x5
ohp - 45x5x3, 85x5, 105x3, 125x5x3
power clean - 65x5, 95x1, 115x1, 135x1, 150x1x10 (on the minute)
plank - 1:15

Huge front squats Oldman! And thats just a recovery day.