Pauls injury, I mean fitness log.

[PaulBeech]

Day 3

10 mins warming up

Sumo dead 315#5. Easy, fast and no belt. Clear sign of progress.
https://www.youtube.com/watch?v=QwX-...e_gdata_player

Reverse hyper. Someone showed me how to do this with a back extension thing. Feel it mostly in my glutes.

Chin ups. 5#5.

Rowing machine sprints. 150m x 4. Gassed, my cardio has slipped.

Stretched.

[PaulBeech]

Day 4

Squats@60% 225#5 experimented with my stance. Wide actually felt more solid.
hang snatch 95#3

Jump rope 100 jumps x 8 rounds. 30 seconds rest.

BF is at 17% so I'm getting it down with less milk and conditioning.

[PaulBeech]

Alright so forget that mix of oly lifting. Its not going to work right now as we are doing an Equinox powerlifting competition and I want to destroy the other trainers. So heres what I did instead.

Day 1
Squat 2#8 @300lbs +10#1 @185
Bench 2#8 @185lbs +10#1 @120
burpees 10#3.

Simple and based on Doug Hepburns program except I'll go up 5lbs a session until its too much.

[PaulBeech]

Day 2

Deadlift 365#2 385#2 405#2 225#10
https://www.youtube.com/watch?v=XtPP...e_gdata_player

I was fucking stoked at how easy I found this. Anyone notice I'm in a crossfit gym?

Overhead press 125#2#8 75#10

[John Bono]

Day 4

Squats@60% 225#5 experimented with my stance. Wide actually felt more solid.
hang snatch 95#3

Jump rope 100 jumps x 8 rounds. 30 seconds rest.

BF is at 17% so I'm getting it down with less milk and conditioning.

Just an FYI, but I found that squatting wide was not very good for my hip flexors. They got really angry and sore, and that didn't go away till I narrowed my stance. YMMV.

[PaulBeech]

Yeah I've heard that before. Personally though it feels fine and my hip flexor issue is dying down.

[PaulBeech]

Day 3

squat 305 x 2reps x 8 sets + 190x10
Bench 195 x 2 x 8 + 125x10

KB swings for some conditioning 20 x 4

[PaulBeech]

Day 4

rack pulls 225#2 275#2 315#2 370#2 415#2 445#2
https://www.youtube.com/watch?v=Y6bs...e_gdata_player

Overhead press 130 x 2 x 8 +80 x 10

No reason for the rack pulls. Just wanted to try them out. This 4th day feels a bit like I dont really need it so I just did whatever.

[PaulBeech]

Week 2

Squats 315 x 2 x 8 sets +200 x 10
Bench 200 x 2 x 8 +135 x 10

[PaulBeech]

Day 2

Dead 370#2 390#2 415#2 +235#10 conventional
https://www.youtube.com/watch?v=qVL5...e_gdata_player

Overhead press 135 x2 x8 +90x10

prowler push 200lbs x 2laps x4rounds. Horrible.