Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sat Oct 28, 2017 3:40 pm

Week of 23 October 2017

Monday:

Bench: 190x5x2/190x7x1
Pullups x 6
Poker 2x Hands:

Pushups x 18
Squats x 10
Situps x 11
Leg Raises x 18

Tuesday:

Power Cleans: 135x1x1/152.5x1x1/172.5x1x1/185x1x2
Snatch Grip Deadlift: 265x9x1
Pullups x 6 x 3
Poker 2x Hands:

Pushups x 22
Squats x 19
Situps x 17
Leg Raises x 13

Wednesday:

KB Clean and Press Ladder, 3x: 16 KG x 2, 24 KG x 2, 32 KG x 2.
KB Goblet Squats, 3x3 @ 24 KG
KB Snatches x 100: 50 x 16 KG, 40 x 24 KG, 10 x 32 KG

Thursday:

Press: 127.5x5x2/127.5x7x1
Weighted Chins: 30x3x5
Blackjack, 2x Hands:

Pushups x 15
Squats x 15
Situps x 25 (from bust)
Leg Raises x 12

Friday:

A.M.

Power Snatch: 75x1x1/95x1x2/112.5x1x1/132.5x1x2
Squat: 220x5x2/220x8x1
Pullups x 6 x 2
Poker, 1 x Hand
Pushups x 9
Squats x 4
Situps x 9
Leg Raises x 17

P.M.

Kettlebell Swings x 100: 16KG x 25, 24KG x 25, 32KG x 50

Saturday:

A.M. 10 Kilometer foot march

Poker, 2x hands

Pushups x 20
Squats x 18
Situps x 3
Leg Raises x 31
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Nov 05, 2017 8:19 pm

Week of 30 October 2017

Monday:

A.M.

Bench 192.5x5x2/192.5x7x1
Power Clean: 135x1x1/137.5x1x1/152.5x1x1/185x1x2
Snatch Grip Deadlift:270x6x1
Pullups x 6 x 3

P.M. Blackjack, 1 x Hand

Pushups: 33
Squats: 10
Situps: 0
Leg Raises: 9
Pullups x 6 x 1

Bust penalty was pushups x 26 reps.

Tuesday:

A.M. Poker, 1 x Hand

Pushups: 16
Squats: 0
Situps: 7
Leg Raises: 9
Pullups x 6 x 1

Wednesday: Rest

Thursday:

P.M. Blackjack, 2 x Hands

Pushups: 9
Squats: 10
Situps: 43
Leg Raises: 0
Pullups x 6 x 2

Friday: Rest

Saturday:

A.M.

1 Mile Run to the 400m Track
400m walk around track
1 x 60 sec sprint/120 second walk
1 Mile Run/Walk back to my house (skipping lunch played a number on me running back to the house)

Pushups: 9
Squats: 4
Situps: 0
Leg Raises: 2

Sunday:

A.M.

Press: 130x5x2/130x6x1
Power Snatch: 75x1x2/95x1x1/115x1x2
Squat: 225x5x2/225x8x1
Pullups x 6 x 2

P.M.

Poker, 2 x Hands

Pushups: 7
Squats: 10
Situps: 34
Leg Raises: 23
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Nov 12, 2017 6:09 pm

Week of 06 November 2017:

Monday:

A.M.

Bench 195x5x2/195x4x1
Kettlebell Snatches at 24 KG: 146 reps
25m Jogs x 29
Pullups x 6

P.M.
Poker/2x Hands
Pushups x 23
Squats x 19
Situps x 14
Leg Raises x 7

Tuesday:

A.M.

Power Clean: 135x1x6
Snatch Grip Deadlift: 272.5x6x1
Pullups: 2x6
KB Swings x 100: 10 @ 16KG, 15 @ 24KG, 75 @ 32KG

P.M.

Poker/1xHand
Pushups x 7
Squats x 7
Situps x 8
Leg Raises x 11

Wednesday:

A.M. 3 mile formation run

Thursday

A.M. Brazilian Jiu Jitsu
P.M. Shotokan Karate Trial Lesson

Friday:

A.M. Brazilian Jiu Jitsu (of note two of four sparring partners praised me for good defense)

Saturday:

A.M. Krav Maga Class

Sunday:

A.M. 7 kilometer run
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Nov 19, 2017 8:07 pm

Week of 13 November 2017

Monday:

A.M.

Press 130.5x5x2/130.5x6x1
Weighted Chins: 20x5x5
KB Snatches @ 24KG x 120

P.M. Poker, 2x Hands

Pushups x 14
Squats x 10
Situps x 19
Leg Raises x 20

Tuesday:

P.M.

Power Snatch: 75x1x6
Squat: 230x5x2/230x6x1
KB Swings x 100: 25 x 16KG, 25 x 24KG, 50 x 32KG
Pullups: 6 x 2

Blackjack, 2x Hands

Pushups x 6
Squats x 0
Situps x 9
Leg Raises x 19

Wednesday

A.M. Blackjack, 1x Hand

Pushups x 30 (Bust)
Squats x 15
Situps x 0
Leg Raises x 5

P.M.

Kettlebell Clean and Press Ladder (16KG, 24KG, 32KG) x 2 x 1
Goblet Squats, 24KG x 3 x 1
Pullups x 6
KB Snatches at 16KG x 210

Thursday:

Rest

Friday

A.M. Unit Army Physical Fitness Test (APFT). Not a bad score but I could do better.

Pushups x 56
Situps x 70
2 Mile Run: 15:45 (min:sec)
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sat Nov 25, 2017 8:31 pm

Week of 20 November 2017:

Monday:

A.M.

Bench 175x5x2/175x10x1 (New PR from when I started this program three months ago. Resets are a good thing...)
Pullups x 6 x 3 (reps x sets)

Poker/2x Hands:
Pushups x 24
Squats x 27
Situps x 10
Leg Raises x 18

KB Swings x 150: 16KG x 55, 24KG x 55, 32KG x 40

Tuesday:

A.M.

Power Clean: 135x1x2/137.5x1x1/152.5x1x1/172.5x1x1/173x1x1
Snatch Grip Deadlift: 273x8x1
Pullups x 6 x 2

Poker/1xHand:
Pushups x 8
Squats x 0
Situps x 11
Leg Raises x 16

Wednesday:

A.M.

Kettlebell Clean and Press: 16KG x 1/1 (L/R Arm), 24KG x 1/1, 32KG x 1/1, 24KG x 1/1, 32KG x 1/1
Goblet Squats: 24KG x 3 x 3
Pullups x 6 x 3
KB Snatches x 156: 16KG x 78, 24KG x 78

Poker/1 x Hand:
Pushups x 5
Squats x 0
Situps x 19
Leg Raises x 21

Thursday:

A.M.

Press: 131x5x3 (My sixth attempt died slightly above my forehead...hopefully not a case of Tiny Heart Syndrome.)
Weighted Chins: 25x6x2

Poker/2x Hands
Pushups x 40
Squats x 5
Situps x 0
Leg Raises x 19

Friday:

A.M.

Power Snatch: 75x1x1/82.5x1x1/95x1x1/112.5x1x2/122.5x1x1
Squat: 230.5x5x2/230.5x7x1
Pullups x 6 x 2
KB Swings x 100: 16KG x 10, 24KG x 15, 32KG x 75

Blackjack/1xHand

Pushups x 0
Squats x 0
Situps x 0
Leg Raises x 20

Saturday:

A.M. 9 kilometer foot march

P.M.

Blackjack/1x Hand

Pushups x 11
Squats x 10
Situps x 0
Leg Raises x 0
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Dec 03, 2017 10:13 pm

Week of 27 November 2017:

Monday:

A.M.

Bench: 180x5x2/180x9x1
Power Clean: 135x1x1/142x5x1x1/152.5x1x1/172.5x1x1/175x1x1
Snatch Grip Deadlift: 273.5x8x1

Tuesday:

P.M.

Blackjack/2x Hands

Pushups x 33
Squats x 32
Situps x 0
Leg Raises x 0

Pullups x 6 x 2

Wednesday:

A.M.

Poker/1xHand

Pushups x 7
Squats x 20
Situps x 9
Leg Raises x 8

Saturday:

A.M.

Press: 131.5x5x2/131.5x6x1
Weighted Chins: 30x3x5
Run 6 x 60s/120s (sprint/walk)

Sunday:

A.M.

Power Snatch: 75x1x2/97.5x1x1/117.5x1x2
Squat: 231x5x2/231x6x1
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Dec 10, 2017 3:03 pm

Week of 04 December 2017

Monday:

A.M.

Bench 182.5x5x2/182.5x8x1
Secret Service Snatch Test (AMRAP in 10 minutes): 92 reps
Pullups x 6 x 1 (reps x sets)

Blackjack/1xHand:

Pushups x 5
Squat x 0
Leg Raises x 11
Situps x 0

Tuesday:

Power Clean: 135x1x1/137.5x1x1/152.5x1x1/172.5x1x1/185x1x1
Snatch Grip Deadlift: 274x10x1
KB Swings x 150: 30 x 16KG, 45 x 24KG, 75 x 32 KG

Wednesday:

A.M. The Command Sergeant Major zonked us from our monthly unit PT.

Thursday:

A.M. Brazilian Jiu Jitsu Training
P.M. Krav Maga Training

Friday:

A.M. Brazilian Jiu Jitsu Training

Saturday:

A.M.

Press: 132x5x2/132x6x1
Power Snatch: 75x1x1/80x1x1/95x1x1/117.5x1x1/133x1x1 (PR)
Squat: 231.5x5x2/231.5x8x1

Sunday:

A.M.

3 x Hill Sprints to finish my week.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Dec 17, 2017 10:01 pm

Week of 11 December 2017:

Monday:

Bench: 185x5x2/185x7x1
Power Clean: 135x1x1/137.5x1x1/152.5x1x1/172.5x1x1/185x1x1
Snatch Grip Deadlift: 274.5x10x1
KB Snatches: 98 x 24KG
Pullups x 20*

* I do pullups a new way now. I do sets of six between exercises (i.e. between benching and power cleans I do a set of six) and sets of 2 between sets.

Throughout the Day:

Pushups x 60 (6x10 reps)
Situps x 60 (6x10 reps)

I decided to now go with consistent sets of 10 (for a total of 60 reps/day, 6x week). To progress I'll work to get up to 10x10...

Tuesday:

A.M.

8 KM Run

Throughout the Day:

Pushups x 60 (total reps)
Situps x 60

Wednesday:

A.M.

Press: 132.5x5x2/132.5x6x1
Power Snatch: 75x1x1/82.5x1x1/95x1x1/112.5x1x1/132.5x1x1
Squat: 232x5x2/232x7x1
KB Swings: 100 x 16KG
Pullups x 32

Throughout the Day:

Pushups x 60 (total reps)
Situps x 60

P.M. Inaugural Muay Thai Lesson. Trained three rather wicked combos built around the hook, cross, and power angle kicks.

Thursday:

A.M. Brazilian Jiu Jitsu Training

Throughout the Day:

Pushups x 60
Situps x 60

Friday:

A.M.Muay Thai Lesson

Throughout the Day

Pushups x 60
Situps x 60

Saturday:

Travel Day, visiting my family in Florida

Sunday:

A.M.

Kettlebell Clean and Press, AMRAP in 20 minutes x 44 total reps (16 x 16KG, 14 x 24KG, 14 x 32KG)
Kettlebell Goblet Squats, 24 KG 3x3
Kettlebell Snatches: 90 x 16KG

Throughout the Day:

Pushups x 60
Situps x 60
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Jan 01, 2018 1:41 pm

Week of 18 December 2017

Monday:

A.M.

Kettlebell Clean and Press, 15 min AMRAP x 42 total reps (14 x 16KG, 14 x 24 KG, 14 x 32 KG)
Kettlebell Goblet Squat @ 24 KG: 3x3
Kettlebell Swings: 150 two arm swings, 24 KG

Throughout the Day:

60 x Pushups
60 x Situps

Tuesday:

A.M.

Kettlebell Clean and Press, 10 min AMRAP x 30 reps (10 x 16KG, 10 x 24 KG, 10 x 32 KG)
Kettlebell Goblet Squat @ 24 KG: 3x3
Kettlebell Snatches: 112 (56 @ 16KG, 56 @ 24KG)

Throughout the Day:

60 x Pushups
60 x Situps

Wednesday:

A.M.

Kettlebell Clean and Press, 20 min AMRAP x 62 (22 x 16KG, 20 x 24KG, 20 x 32KG)
Kettlebell Goblet Squat @ 24 KG: 3x3
Kettlebell Swings: 100 two arm swings (20 x 16KG, 30 x 24KG, 50 x 32KG)

P.M. Brazilian Jiu Jitsu lesson at Ralph Gracie, Port Orange, a sister branch of my school in California.

Throughout the Day:

60 x Pushups
60 x Situps

Thursday:

Throughout the Day:

60 x Pushups
60 x Situps

Friday/Saturday: Travel days to visit family in the Philippines

Sunday:

Throughout the Day:

60 x Pushups
60 x Situps
28 x Pullups (3 sets of 6, and 10 sets of 2 - done every time I went upstairs (where there's a door mounted pullup bar in my uncle's house).

Week of 25 December 2017:

Monday:

Throughout the Day:

60 x Pushups
60 x Situps
24 x Pullups (1 set of 6 and 9 sets of 2 - pullup bar broke on my last set, I was more embarrassed than hurt, however).

Tuesday:

Throughout the Day:

60 x Pushups
60 x Situps

Wednesday:

Throughout the Day:

60 x Pushups
60 x Situps

Thursday:

Throughout the Day:

60 x Pushups
60 x Situps

Friday:

Throughout the Day:

20 x Pushups
20 x Situps

Day was busy getting stuff ready for Dad's birthday Saturday

Saturday:

Throughout the Day:

60 x Pushups
60 x Situps

Sunday:

Travel day

Preview for week of 01 January 2018 - Johnny wasn't kidding in that Assistance Work, Are You Doing It All Wrong article...
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Jan 07, 2018 11:42 am

Week of 01January 2018:

Note: I reset my lifts by taking the calculated maxes of my PR sets ((Weight x Reps x .0333) + Weight), multiplying that by .9 for training max and then dividing that result by 1.334 to sort out my starting weight.

Monday:

A.M.

Bench: 150x5x2/150x14x1
Power Clean: 135x1x6
Snatch Grip Deadlift: 245x9x1

Throughout the Day:

Pushups x 60
Situps x 60
Pullups x 32 (3 x 6 and 7 x 2)

Tuesday:

A.M.

Kettlebell Clean/Press/Snatch @ 16KG in 20 minutes AMRAP: 70 reps
Kettlbell Goblet Squats @ 16KG, 5x3 (Sets x Reps)

P.M.

KB Swings x 100 @ 16KG

Throughout the Day:

Pushups x 60
Situps x 60
Squats x 30 (in sets of 5)

Wednesday:

A.M.

Kettlebell Clean and Press, 15 Min AMRAP worth of singles: 16 KG x 14, 24 KG x 14, 32 KG x 14 for 42 total reps
Kettlebell Goblet Squats: 24KG, 3x3

Throughout The Day:

Pushups x 60
Situps x 60
Squats x 30

Thursday:

Throughout the Day:

Pushups x 60
Situps x 60
Squats x 30

Friday:

A.M. Muay Thai Lesson

Throughout the Day:

Pushups x 60
Situps x 60
Squats x 30

Saturday:

A.M. Brazilian Jiu Jitsu Lesson

P.M.

Press: 105x5x2/105x10x1
Power Snatch: 75x1x6
Squat: 190x5x2/190x10x1

Throughout the Day:

Pushups x 10
Situps x 10
Squats x 5
Pullups x 36 (3x6, 9x2)
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

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