Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

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

Postby SoldierSailorHybrid » Tue Apr 30, 2019 7:31 pm

Week of 22 April 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24 KG: 3x10
KB Goblet Squat @24KG: 3x3

Lifts:

Rolled a '4' On the Dice.

KB Military Press @ 24KG 6,8/Arm
KB Goblet Squat @ 24KG: 6,8

P.M. No Gi Jiu Jitsu Class at my Base Gym

Throughout the day:

Pullups x 6
Pushups x 180
Knee Tucks x 36
Squat x 14

Tuesday:

P.M.

Warmup:

KB Turkish Getups @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

18 Rounds of 7-10 1-Arn-KB Swings @ 32KG: 156x Swings. 10x10 and 8x7

Throughout the Day:

Knee Tucks x 72
Squat x 14
Pushups x 18

Wednesday:

A.M. 30 minute easy paced run, 3.6KM

P.M. Muay Thai

Thursday:

P.M. No Gi Jiu Jitsu and Boxing

Friday:

P.M. Brazilian Jiu Jitsu and MMA class

Saturday:

A.M. Brazilian Jiu Jitsu Double Header

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun May 05, 2019 8:44 pm

Week of 29 April 2019

Monday:

P.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Press: 115x5x2/115x10x1
Squat: 230x5x2/230x9x1
1 Hour Break
No-Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 24
Pushups x 72
Knee Tucks x 18
Squat x 14

Tuesday:

P.M.

Warmup:

KB Turkish Getups @ 24KG: 2x1
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/95x1x1/110x1x1/115x1x2
Snatch Grip Deadlift: 295x9x1
3 Minutes Boxing on Heavy Bag

Throughout the Day:

Pullups x 24
Knee Tucks x 72
Pushups x 18

Wednesday:

P.M.

Swmming:

4 x 75m Intervals
1 x 25m Interval of stroke golf, crossed pool in 24 strokes.

Throughout the Day:

Pushups x 18
Squat x 56
Knee Tucks x 18

Thursday:

P.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Bench: 175x5x2/175x10x1
Squat: 235x5x2/235x10x1
1 Hour Break
Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 26
Pushups x 36

Friday:

P.M.

Warmup:

KB Turkish Getups @ 32KG: 1/Arm
KB Swings @ 32KG: 3x10
KB Goblet Squat @32KG: 3x3

Lift:

Power Clean @ 115lbs: 5x3

Throughout the Day:

Pullups x 28
Pushups x 36
Squat x 14

Saturday:

P.M. 30 minute tempo run: 4.54 KM covered.

Throughout the Day:

Squat x 28
Pushups x 18

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun May 12, 2019 6:34 pm

Week of 06 May 2019

Monday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift

Press: 117.5x5x2/117.5x10x1
Squat: 240x5x2/240x10x1

1.5 hour break

No-Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 32
Pushups x 108
Knee Tucks x 18
Squat x 14

Tuesday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/115x1x2/120x1x2
Snatch Grip Deadlift: 300x9x1

Interval:

5 Minutes of Prowler Push: 22.6m Trips, 2.75 trips.

1 x Trip @ 90lbs + Sled
1.75 x Trips @ 180lbs + Sled

Throughout the Day:

Pullups x 24

Wednesday:

P.M.

45 minute foot march: 3.89 KM
KB Swing Clusters, x3: Each Cluster is 10x 2 Arm swings, 10 x 1 Arm Swings/Arm @ 24KG

Throghout the Day:

Knee Tucks x 72
Pushups x 18
Squat x 14

Thursday:

P.M.

Warmup:

Turkish Getups @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Bench: 177.5x5x2/177.5x8x1
Squat: 245x5x2/245x8x1

Throughout the Day:

Pullups x 24
Pushups x 18
Squat x 28

Friday:

P.M.

Warmup:

Turkish Getup @ 32KG: 1x1/Arm
KB Swing @ 32KG: 3x10
KB Goblet Squat @ 32KG: 3x3

Lift:

Power Clean @ 120 lbs: 5x3

Throughout the Day:

Pushups x 180
Pullups x 22
Knee Tucks x 36
Squat x 28

Saturday:

P.M.

60 minutes run: 4.01 KM
AVG Heart Rate: 138 BPM
Max Heart Rate: 162 BPM

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Tue May 21, 2019 8:53 pm

Week of 13 May 2019

Monday

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Press: 120x5x2/120x9x1
Squat: 250x5x2/250x8x1
.5 Hour Break
No Gi Jiu Jitsu

Throughout the Day:

Pullups x 32
Pushups x 180
Knee Tucks x 54
Squat x 42

Tuesday:

P.M.

Warmup:

KB Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x1/90x1x1/115x1x1/120x1x2
Snatch Grip Deadlift: 305x9x1

Interval:

7 Minutes of Muay Thai Bag Work

Throughout the Day:

Pullups z 24

Wednesday:

A.M.

30 minute ruck: 2.97 KM
Max Heart Rate: 145 BPM
AVG Heart Rate: 134 BPM

KB Swing Clusters @ 24KG x 3

Cluster consists of: 10 x 2 arm swings, 10 x 1 arm swings per arm.

P.M No Gi Jiu Jitsu

Throughout the Day:

Knee Tucks: 18

Thursday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Bench: 180x5x2/180x12x1
Squat: 255x5x2/255x6x1

.5 Hour Break

Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 24

Friday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 125#: 5x3

Throughout the Day:

Pullups x 22

Saturday:

A.M.

Swimming, 12 x 25m Intervals.

I played 'golf' i.e. counting number of strokes. I averaged 21.5 strokes to swim 25m

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Jun 09, 2019 7:21 pm

Week of 20 May 2019

Monday:

A.M.

First Run at a 'Consistency' Program written by Joey Yang of Strongfirst.com

KB Goblet Squat @ 24KG: 3x5
Turkish Getup @ 24KG: 1x/Arm
2 Arm KB Swings @ 24KG: 2x15
Military Press @ 24KG: 3x1/Arm
Turkish Getup @32KG: 1x/Arm
One Arm KB Swing @ 32KG: 4x10/Arm

P.M.
Weighted Pullups: 2 sets of 24KG x 1
No Gi Jiu Jitsu

Throughout the Day:

Pushups x 20
Knee Tucks x 20
Squat x 16

Tuesday:

P.M.

KB Goblet Squat @ 24KG: 3x5
Turkish Getup @ 24KG: 1x/Arm
2 Arm KB Swings @ 24KG: 2x15
Military Press @ 24KG: 3x1/Arm
Turkish Getup @32KG: 1x/Arm
Weighted Pullups @ 24KG x 1
Weighted Pullups @ 16KG: 2x3
One Arm KB Swing @ 32KG: 4x10/Arm

HR Monitor Readings:
AVG HR: 149 BPM
MAX HR: 178 BPM

Throughout the Day:

Pushups x 40
Knee Tucks x 40
Squat x 32

Wednesday:

A.M.

4.49 KM Easy Run, AVG HR: 130 BPM, MAX HR: 180 BPM

P.M. Muay Thai

Throughout the Day:

Pushups x 20
Knee Tucks x 20

Thursday:

A.M.

KB Goblet Squat @ 24KG: 3x5
Turkish Getup @ 24KG: 1x/Arm
2 Arm KB Swings @ 24KG: 2x15
Military Press @ 24KG: 3x1/Arm
Turkish Getup @32KG: 1x/Arm
One Arm KB Swing @ 32KG: 4x10/Arm

AVG HR: 133 BPM
MAX HR: 166 BPM

P.M. No GI Jiu Jitsu and Boxing

Friday:

A.M. Muay Thai

Saturday:

A.M. BJJ Double Header

Sunday:

Rest

Week of 27 May 2019

Monday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Press: 122.5x5x2/122.5x8x1
Squat: 257.5x5x3

No-Gi Jiu Jitsu

Throughout the Day:

Pullups x 24
Pushups x 20
Knee Tucks x 20

Tuesday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Power Snatch: 75x1x1/85x1x1/90x1x1/115x1x3
Snatch Grip Deadlift: 310x6x1

Interval"

Trap Bar Carries @ 22.6m, 2.5 trips in 3 Minutes

1 x Trip @ 135 lbs
1.5 trips @ 155 lbs

Throughout the Day:

Pullups x 30
Pushups x 20

Wednesday"

A.M.

Swimming: 6x50m Freestyle intervals, 6x25m Intervals playing 'stroke golf', average of 23.3 strokes/25m.

Throughout the Day:

Pushups x 20
Knee Tucks x 40
Squat x 16

Thursday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Bench: 185x5x2/185x9x1
Squat: 258x5x2/258x6x1

1 Hour Break

Gi Jiu Jitsu

Throughout the Day:

Pullups x 30
Pushups x 60

Friday:

A.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Power Clean @ 130#, 5x3

Throughout the Day:

Pullups x 27
Pushups x 20

Saturday:

A.M. 7.01 KM run. AVG HR @ 132BPM, MAX HR @ 164 BPM

Sunday:

Rest

Week of 03 June 2019

Monday: Rest

Tuesday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Press: 125x5x2/125x8x1
Squat: 258.5x5x3

Interval:

5 Minutes of Heavy Bag Work (Boxing)

Throughout the Day:

Pullups x 30
Pushups x 140
Knee Tucks x 40
Squat x 16

Wednesday:

P.M.

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 135#, 5x3
Snatch Grip Deadlift: 312.5x6x1

Throughout the Day:

Pullups x 21
Pushups x 20
Knee Tucks x 40

Thursday:

A.M. Ruck: 3.68 KM, AVG HR: 129, MAX HR: 138 BPM

Throughout the Day:

Pushups x 40
Knee Tucks x 40
Squat x 96

Friday:

P.M.

Warmup:

KB Turkish Getup @ 16KG: 2x1/Arm
KB Swing @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3


Lift:

Bench: 187.5x5x2/187.5x6x1
Squat: 259x5x2/259x6x1
Interval 5 Minutes of Boxing

Saturday:

A.M. 5.92 KM Run, AVG HR: 130 BPM, MAX HR: 168 BPM

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Wed Jul 17, 2019 8:56 pm

Week of 10 June 2019

Monday:

P.M.

Warmup:

Turkish Getup @ 24KGx2/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Press: 127.5x5x2/127.5x8x1
Squat: 259.5x5x2/259.5x6x1

45 Minute Rest

No Gi Jiu Jitsu

Throughout the Day:

Pullups x 24
Pushups x 80

Tuesday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squats @ 16KG: 3x3

Lift:

Power Snatch: 75x1x1/80x1x2/95x1x1/110x1x2
Snatch Grip Deadlift: 315x6x1

Interval:

7 Minutes of Muay Thai Bag Work

Throughout the Day:

Pullups x 24
Pushups x 20
Knee Tucks x 40

Wednesday:

A.M. 1 Hour Ruck: 6.37 KM, AVG HR: 141 BPM, Max HR: 158 BPM

Throughout the Day:

Pushups x 60
Squat x 32

Thursday:

Warmup:

Turkish Getup @ 24KG: 2x1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Bench: 188x5x2/188x7x1
Squat: 260x5x2/260x6x1

45 Minute Rest

Gi Jiu Jitsu Class

Throughout the Day:

Pullups x 30
Pushups x 140
Knee Tucks x 40
Squat x 16

Friday:

P.M.

Warmup:

Turkish Getup @ 16KG: 2x1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lift:

Power Clean @ 140: 5x3

Throughout the Day:

Pullups x 27
Pushups x 20

Saturday-Sunday: Rest

Week of 17 June 2019

A.M. Unit PT

P.M. 'Consistency' a Kettlebell by Joey Yang of StrongFirst.com

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Pullups 3x3
Turkish Getup @ 32KGx1/Arm
KB One Arm Swings 8x10 @ 32KG

30 Minute Rest

No Gi Jiu Jitsu

Throughout the Day:

Pullups x 9
Pushups x 40

Tuesday:

P.M.

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Pullups 3x3
Turkish Getup @ 32KGx1/Arm
KB Snatches 8x10 @ 24KG

Bench @ 170: 5,3,2
Deadlift @ 265: 5,3,2

Note: This wound up as a proof of concept that Consistency can blend well with barbell based strength work. The rest of the time I was on leave (from 24 June thru 14 July) I used mostly KB work.

AVG HR: 153 BPM
MAX HR: 186 BPM

Throughout the Day:

Pullups x 33
Pushups x 60
Situps x 20
Squat x 32

Wednesday:

A.M. 30 Minute Run: 4.26 KM
AVG HR: 128 BPM
Max HR: 156 BPM

Throughout the Day:

Pushups x 80
Situps x 80
Squat x 64

Thursday:

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Pullups 3x3
Turkish Getup @ 32KGx1/Arm
KB One Arm Swings 8x10 @ 32KG

Throughout the Day:

Pullups x 9
Pushups x 40
Situps x 40
Squat x 32

Friday:

Rest

Saturday:

A.M. Jiu Jitsu

Sunday:

Rest

Week of 24 June 2019

Monday:

Rest

Tuesday:

A.M.

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Turkish Getup @ 32KGx1/Arm
KB One Arm Swings 8x10 @ 32KG

AVG HR: 131 BPM
Max HR: 163 BPM

P.M. Muay Thai

Throughout the Day:

Pushups x 20

Wednesday:

A.M.

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Turkish Getup @ 32KGx1/Arm
KB Snatch 8x10 @ 24KG

AVG HR: 139 BPM
Max HR: 184 BPM

Throughout the Day:

Pushups x 20

Thursday:

A.M. 30 Minute Run: 3.89 KM
AVG HR: 129 BPM
Max HR: 152 BPM

Throughout the Day:

Pushups x 20

Friday: Rest

Saturday:

P.M. Note: Done after huge meal where we celebrated my parents' 36 year wedding anniversary.

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Turkish Getup @ 32KGx1/Arm
KB One Arm Swings 8x10 @ 32KG

AVG HR: 147 BPM
Max HR: 175 BPM

Throughout the Day:

Pushups x 20

Sunday:

A.M.

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Turkish Getup @ 32KGx1/Arm
KB Snatches 8x10 @ 24KG

AVG HR: 135 BPM
Max HR: 183 BPM

Throughout the Day:

Pushups x 20

Week of 01 July 2019

Monday:

P.M. 45 Minute Run: 5.47 KM
AVG HR: 135 BPM
Max HR: 181 BPM

Tuesday:

P.M. Jiu Jitsu

Wednesday:

Rest

Thursday:

Goblet Squat @ 24KG: 3x5
KB Turkish Getup @ 24KG x 1/Arm
Two Arm KB Swings @ 24KG: 2x15
KB Military Press @ 24KG: 3x3/Arm
Turkish Getup @ 32KGx1/Arm
KB One Arm Swings 8x10 @ 32KG

AVG HR: 142 BPM
Max HR: 181 BPM

Friday:

A.M. One Arm Long Cycle Clean and Jerk @ 32KG:

Rep test: 7xArm

10 Minute Test: 44 Reps

Max HR: 183 BPM
AVG HR: 157 BPM

Throughout the Day:

Pushups x 20

Saturday-Sunday: Rest

Week of 08 July 2019

Monday:

P.M. 10 Minute One Arm Long Cycle Clean and Jerk @ 32KG

Total reps: 48. I kept it to 3+3 (right arm + left arm) or 2+2 every minute on the minute.

Tuesday:

P.M. 20 Minute KB Session, Weight Ladder of 3x Press @24KG/Arm, 1x Press @32KG/Arm, and 2x Uneven Front Squat (24KG+32KG)

Military Press x 56 Reps Total

24KG: 42 Reps
32KG: 14 Reps

Uneven Front Squat x 14 Reps

Max HR: 170 BPM
AVG HR: 146 BPM

Then Muay Thai Class right after

Wednesday:

P.M. Muay Thai

Throughout the Day:

Pushups x 20

Thursday:

A.M. 30 Minute Run: 4.05 KM
Max HR: 153 BPM
AVG HR: 129 BPM

Friday:

A.M. Jiu Jitsu

Saturday:

P.M. Jiu Jitsu

Sunday: Rest, Travelling to Hawaii for new assignment.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Jul 21, 2019 7:59 pm

Week of 15 July 2019

Switching over to Wendler 5/3/1's Old Man Winter 2x/week split due to being in a unit where we conduct physical training every morning. The training maxes (in this case 85% TM) allow for good days, bad days and average days. Things like Joker Sets (sets of 1-3 reps for 1-3 sets heavier than the PR set at the end) also allow me to take advantage of good or great weight room days.

Most of my PCS Leave I used a kettlebell session called 'Consistency' by Joey Yang so I could enjoy most of my time off.

Monday:

A.M. 30 minute easy run: 4.3 KM

AVG HR: 132 BPM
Max HR: 167 BPM

Throughout the Day:

Pushups x 60
Situps x 60
Squat x 54

Tuesday:

A.M. 45 Minute Easy Run: 5.8 KM

AVG HR: 128 BPM
Max HR: 177 BPM

P.M. First Muay Thai lesson ever at Gracie Technics, Honolulu

Throughout the Day:

Pushups x 20

Wednesday:

A.M. Training Max test for Bench Press and Squat

Warmup:

Turkish Getup @ 24KG: 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Bench TM Test:

149.5.x5x1 (70% TM)
171x5x1 (80% TM)
192.5x5x1 (90% TM)
214x2x1 (TM) - Seeing how I did not achieve five reps I adjusted the training max by plugging the number of reps I had into the formula below:

Weight x Reps x .0333 + Weight.

From there I derived an Adjusted Training Max of 206 lbs.

Squat TM Test:

190x5x1 (70% TM)
217x5x1 (80% TM)
244x5x1 (90% TM)
271.5x3x1 (TM) - Due to being only three reps instead of the prescribed five for an 85% TM I adjusted the TM based on the results of the last set coming out with a 269 lbs TM.

Throughout the Day:

Pullups x 24

Thursday:

A.M. 60 minute run: 8.38 KM

Throughout the Day:

Pushups x 20
Situps x 20
Squat x 18

Friday:

A.M. Press and Snatch Grip Deadlift TM Test

Press TM Test:

96x5x1 (70% TM)
110x5x1 (80% TM)
123.5 (90% TM)
137.2x5x1 (TM) - No need to adjust this TM

Snatch Grip Deadlift TM:

236x5x1 (70% TM)
270x5x1 (80% TM)
Could barely move 303 lbs for one shakey rep, partially due to the bar being 1.5x thicker than a normal bar. In any case, I adjusted the TM based off of the 5x reps of 270 lbs to 283 lbs for the TM.

Throughout the Day:

Pullups x 15

Saturday:

A.M. First Jiu Jitsu Lesson at Gracie Technics, Honolulu

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Mon Aug 05, 2019 1:42 am

Week of 22 July 2019

Monday: Rest

Tuesday:

A.M. 4.2 Mile Formation Run

Wednesday:

P.M. Jiu Jitsu

Thursday:

P.M. Muay Thai

Throughout the Day:

Pushups x 20

Friday:

P.M.

Warmup:

KB Turkish Getup @ 20KG: 1x/Arm
KB Swings @ 20KG: 3x10
KB Goblet Squat @ 20KG: 3x3

Lift:

Squat (5/3/1):

188x3
215x3
242x8

Joker Sets:

254x2x1
254x1x1

Power Snatch: 75x1x1/80x1x2/95x1x1/105x1x1/110x1x1

Snatch Grip Deadlift (First Set Last): 198x1x15

Throughout the Day:

Pullups x15

Saturday:

A.M.

Warmup:

Turkish Getup @ 16KG: 1x/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Bench Press (5/3/1):

144x3
164x3
185x7

Power Clean (First Set Last): 93.5 @ 5x3

Press (First Set Last): 96x5x5

Throughout the Day:

Pullups x 36

Sunday: Rest

Week of 29 July 2019

Monday:

A.M. Combatives
P.M. Jiu Jitsu

Throughout the Day:

Pushups x 20

Tuesday:

A.M.

Warmup:

Turkish Getups: 20KG x 1/Arm
KB Swing @ 20KG: 3x10
KB Goblet Squat @ 20KG: 3x3

Lift:

Snatch Grip Deadlift (5/3/1):

198x3
281x3
255x10

Joker Sets:

268x3x1
281x3x1
291x2x1

Power Snatch: 75x1x1/80x1x1/83x1x1/105x1x1/110x1x1/113x1x1

Squat (FSL): 188x5x5

Throughout the Day:

Pullups x 59
Pushups x 40

P.M. Muay Thai

Wednesday:

A.M. 4.55 KM run in hilly terrain.

Thursday:

A.M.

Warmup:

Turkish Getups: 20KG x 1/Arm
KB Swing @ 20KG: 3x10
KB Goblet Squat @ 20KG: 3x3

Lift:

Press (5/3/1):

96x3
110x3
123.5x10

Joker Sets:

130x3x1
136x3x1
142x2x1

Power Clean (FSL): 93.5 @ 5x3

Bench (FSL): 144x5x5

P.M. Muay Thai

Throughout the Day:

Pullups x 54
Pushups x 20
Situps x 20
Squat x 18

Friday:

A.M.

1.38 KM run from formation to gym

Warmup:

KB Turkish Getup: 24KG x 1/Arm
KB Swing @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Assistance based training:

Yates/Murders Row: 135x6x6
Kroc Row: 65x20x2 (1 set of 20/arm)

1.38 KM back to my car.

Throughout the Day:

Pullups x 6

Saturday

A.M. Jiu Jitsu

Throughout the day:

Pushups x 40

Sunday: Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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

Postby SoldierSailorHybrid » Sun Aug 18, 2019 11:18 pm

Week of 05 August 2019

Monday:

A.M. 4.55 KM run

Throughout the Day:

Pushups x 60

Tuesday:

A.M.

Warmup:

Turkish Getup @ 20KG, 1x/Arm
KB Swings @ 20KG, 3x10
KB Goblet Squat @ 20KG, 3x3

Lift:

Bench (5/3/1):

134x5
154x5
175x5

Throughout the Day:

Pullups: 15
Pushups: 20
Situps: 20

P.M. Muay Thai

Wednesday

A.M. 6.98 KM Run
P.M. Jiu Jitsu

Thursday:

A.M.

Warmup:

Turkish Getup @ 20KG, 1x/Arm
KB Swings @ 20KG, 3x10
KB Goblet Squat @ 20KG, 3x3

Lift:

Squat (5/3/1)

175x5
202x5
228x5

Power Snatch: 75x1x1/80x1x1/83x1x1/95x1x1/115x1x2

Snatch Grip Deadlift (FSL): 184 @ 1/15 (reps/sets)

P.M. Muay Thai

Throughout the Day:

Pullups: 81

Friday:

A.M.

1.38 KM Run

Assistance Based Day:

Power Clean (FSL) @ 85#, 5x3
Press @ 90#, 5x5

1.38 KM run back to my car

3x 60s/120s (sprint/walk)

Saturday-Sunday: Rest

Week of 12 August 2019

Monday:

Move into my apartment

Tuesday:

A.M.

Warmup:

Turkish Getup @ 24KG, 1x/Arm
KB Swings @ 24KG, 3x10
KB Goblet Squat @ 24KG, 3x3

Lift:

Press (5/3/1):

89x5
103x5
117x5

Power Clean (FSL): 87#, 5x3

Bench (FSL): 134x5x5

Throughout the Day:

Pullups: 51
Pushups: 60

Wednesday:

A.M. 5.29 KM Run

Thursday:

Warmup:

Turkish Getup @ 24KG, 1x/Arm
KB Swings @ 24KG, 3x10
KB Goblet Squat @ 24KG, 3x3

Lift:

Snatch Grip Deadlift (5/3/1):

184x5
213x5
241x5

Power Snatch: 75x1x1/82.5x1x1/95x1x1/112.5x1x1/115x1x1/117.5x1x1

Squat (FSL): 175x5x5

Throughout the Day:

Pullups: 51
Pushups x 20

Friday:

P.M.

Warmup:

Turkish Getup @ 24KG, 1x/Arm
KB Swings @ 24KG, 3x10
KB Goblet Squat @ 24KG, 3x3

Lift: Assistance Day

Kroc Row @ 65#: 22/Arm
KB Swings (One Arm) @ 32KG: 10x10
Murderer's Row @ 135#: 4x6

Satuday-Sunday: Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

Previous

Return to Villain Vet Logs

Who is online

Users browsing this forum: No registered users and 6 guests

cron