DA Training Log

[darkangel]

...re-starting after some time out due to illness and other pu$$yness :hello:

[darkangel]

Tuesday February 22th 2011

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins

Bottom Position Squat
205lbs x 5/5/5/5/5

Bottom Position Bench Press
185lbs x 5/5/5/5/5

Barbell Row
185lbs x 5/5/5/5/5

[darkangel]

Friday February 25th 2011

"There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy." -Mark Rippetoe

Bottom Position Squat
210lbs x 5/5/5/5/5

Overhead Press
135lbs x 5/5/5/5/5

Deadlift
315lbs x 5

[darkangel]

Monday February 28th 2011

"If you can squat heavy and have solid *****s, what more can you ask of life?" -Jon Paul Sigmarsson

Bottom Position Squat
215lbs x 5/5/5/5/5

Bottom Position Bench Press
190lbs x 5/5/5/5/5

Chins
50lbs x 5/5/5/5/5

[darkangel]

Wednesday March 2nd 2011

"Any truth is better than indefinite doubt." -Arthur Conan Doyle

Bottom Position Squat
220lbs x 5/5/5/5/5

Overhead Press
140lbs x 5/5/5/5/5

Deadlift
320lbs x 5

[darkangel]

Friday March 4th 2011

"Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength." -August Wilson

Bottom Position Squat
225lbs x 5/5/5/5/5

Bottom Position Bench Press
195lbs x 5/5/5/5/5

Barbell Row
195lbs x 5/5/5/5/5

[darkangel]

Monday March 7th 2011

"Consistency is contrary to nature, contrary to life. The only completely consistent people are dead." -Aldous Huxley

Bottom Position Squat
230lbs x 5/5/5/5/5

Overhead Press
145lbs x 5/5/5/5/5

Deadlift
325lbs x 5

[darkangel]

Wednesday March 9th 2011

"There is nothing wrong with failing. Pick yourself up and try it again. You never are going to know how good you really are until you go out and face failure." -Henry Kravis

Bottom Position Squat
235lbs x 4/5/5/5/3

Bottom Position Bench Press
200lbs x 5/5/5/5/5

Chins
55lbs x 5/5/5/5/5

[darkangel]

Friday March 11th 2011

"I've developed a new philosophy...only dread one day at a time." -Charlie Brown

Bottom Position Squat
240lbs x 5/5/3/4/3

Overhead Press
150lbs x 5/5/5/5/5

Deadlift
330lbs x 5

[darkangel]

Tuesday March 15th 2011

"Progress, of the best kind, is comparatively slow. Great results cannot be achieved at once; and we must be satisfied to advance in life as we walk, step by step." -Samuel Smiles

Bottom Position Squat
245lbs x 3/3/3/3/3

Bottom Position Bench Press
205lbs x 5/5/5/5/5

Barbell Row
205lbs x 5/5/5/5/5

[darkangel]

Thursday March 17th 2011

"Perfect is the enemy of good." -Mark Rippetoe

Bottom Position Squat
245lbs x 4/4/4/4/4

Overhead Press
155lbs x 4/4/4/4/4

Deadlift
335lbs x 5

[darkangel]

Monday March 21st 2011

"What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others." -Pericles

Bottom Position Squat
245lbs x 5/5/5

Bottom Position Bench Press
210lbs x 5/5/5

Chins
60lbs x 5/5/5

[darkangel]

Wednesday March 23rd 2011

"Success means having the courage, the determination, and the will to become the person you believe you were meant to be." -George Sheehan

Bottom Position Squat
250lbs x 5/5/5

Overhead Press
155lbs x 5/5/5 PR

Deadlift
340lbs x 5

[darkangel]

Friday March 25th 2011

"The dogmas of the quiet past are inadequate to the stormy present. The occasion is piled high with difficulty, and we must rise with the occasion. As our case is new, so we must think anew and act anew." -Abraham Lincoln

Bottom Position Squat
255lbs x 3/3/3

Bottom Position Bench Press
215lbs x 5/5/5

Barbell Row
215lbs x 5/5/5

[darkangel]

Monday March 28th 2011

"If you squat wrong it fucks things up. If you squat correctly, those same fucked-up things will unfuck themselves." -Mark Rippetoe

Bottom Position Squat
255lbs x 5/5/5

Overhead Press
160lbs x 4/4/4

Deadlift
345lbs x 5

[darkangel]

Saturday April 2nd 2011

"The key to motivation is motive. It's the why. It's the deeper 'Yes!' burning inside that makes it easier to say no to the less important." - Stephen R. Covey

Bottom Position Squat
295lbs x 1 PR

Bottom Position Bench Press
245lbs x 1 PR

Chins
100lbs x 1 PR

[darkangel]

"I'm a great believer in luck, and I find the harder I work the more I have of it." -Thomas Jefferson

Sunday April 3rd 2011

Morning

Conditioning
6 blocks run

Monday April 4th 2011

Morning

Conditioning
block sprints x 3

Afternoon

Bottom Position Squat
275lbs x 2

Overhead Press
165lbs x 3

Deadlift
365lbs x 3

[darkangel]

"It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind." -Alex Karras

Tuesday April 5th 2011

Morning

Conditioning
6 blocks run

Afternoon

Conditioning
6 blocks run

Wednesday April 6th 2011

Morning

Conditioning
block sprints x 3

Afternoon

Bottom Position Bench Press
225lbs x 4

Chins
75lbs x 5

[chevelle2291]

Damn man some solid strength at your size. Good stuff.

[darkangel]

Damn man some solid strength at your size. Good stuff.Thanks!

[darkangel]

"There are no failures - just experiences and your reactions to them." -Tom Krause

Saturday April 9th 2011

Morning

Overhead Press
185lbs x 1

Deadlift
395lbs x 1
415lbs x F

Curl
115lbs x 1 PR

[darkangel]

Stats - April 9th 2011
Height --> 5'10"
BW --> 165lbs
BF --> ???
Deadlift --> 395lbs
Bottom Position Squat --> 295lbs
Bottom Position Bench Press --> 245lbs
Overhead Press --> 185lbs
Curl --> 115lbs
Chinup --> 100lbs

[darkangel]

"I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It's been about two months since I've worked out. And I just don't have the time. Which uh... is odd. Because I have the time to go out to dinner. And uh... and watch tv. And get a bone density test. And uh... try to figure out what my phone number spells in words." -Ellen DeGeneres

Sunday April 10th 2011

Morning

Conditioning
6 blocks run

Monday April 11th 2011

Morning

Conditioning
block sprints x 3

Afternoon

Bottom Position Squat
275lbs x 2+1+1+1

Overhead Press
165lbs x 4+2

Deadlift
365lbs x 3+1+1

Curl
115lbs x 3 PR
95lbs x 10

[darkangel]

"If you're not failing every now and again, it's a sign you're not doing anything very innovative." -Woody Allen

Tuesday April 12th 2011

Morning

Conditioning
6 blocks run

Afternoon

Conditioning
6 blocks run

Wednesday April 13th 2011

Morning

Conditioning
block sprints x 3
6 blocks run

Afternoon

Bottom Position Bench Press
225lbs x 5+2+2+2

Chins
85lbs x 3+2+2

[darkangel]

"Only Robinson Crusoe had everything done by Friday."

Thursday April 14th 2011

Morning

Conditioning
12 blocks run

Afternoon

Conditioning
12 blocks run

Friday April 15th 2011

Morning

Conditioning
block sprints x 3
6 blocks run

Afternoon

Bottom Position Squat
275lbs x 1+1+1+1+1

Overhead Press
155lbs x 6+3+3

Deadlift
375lbs x 1+1+1

Curl
115lbs x 1+1+1+1+1

[darkangel]

"Weekends don't count unless you spend them doing something completely pointless." -Bill Watterson

Saturday April 16th 2011

Morning

Conditioning
12 blocks run

Afternoon

Conditioning
12 blocks run

Sunday April 17th 2011

Morning

Conditioning
12 blocks run

Afternoon

Conditioning
12 blocks run

Monday April 18th 2011

Morning

Conditioning
block sprints x 3
6 blocks run

Afternoon

Bottom Position Squat
275lbs x 2+1

Overhead Press
175lbs x 1+1+1

Deadlift
385lbs x 1

Curl
115lbs x 10

[bojackson]

nice work in here. tough stuff..!!!

[darkangel]

nice work in here. tough stuff..!!!Thanks :)

[darkangel]

"Success is dependent on effort." -Sophocles

Tuesday April 19th 2011

Morning

Conditioning
12 blocks run

Afternoon

Conditioning
12 blocks run

Wednesday April 20th 2011

Morning

Conditioning
block sprints x 3
6 blocks run

Afternoon

Bottom Position Bench Press
245lbs x 1+1+1

Chins
95lbs x 1+1+1

[darkangel]

"Every physical system registers information, and just by evolving in time, by doing its thing, it changes that information, transforms that information, or, if you like, processes that information." -Seth Lloyd

Thursday April 21st 2011

Morning

Conditioning
12 blocks run

Afternoon

Conditioning
12 blocks run

Saturday April 23rd 2011

Bottom Position Squat
275lbs x 2+2+2

Deadlift
375lbs x 1

Monday April 25th 2011

Conditioning
1 block car push x 3

Tuesday April 26th 2011

Bottom Position Squat
197lbs x 10+10

Bottom Position Bench Press
163lbs x 10+10

Chins
75lbs x 1+1+1

[darkangel]

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." -Maria Robinson

Saturday April 30th 2011

Overhead Press
123lbs x 10/10

Deadlift
257lbs x 10/10

Sunday April 25th 2011

Conditioning
1 block car push x 2

Tuesday May 3rd 2011

Bottom Position Squat
185lbs x 10/10/10

Bottom Position Bench Press
185lbs x 6/6/6

Wednesday May 4th 2011

Conditioning
1 block car push x 2

[darkangel]

"Absence is to love what wind is to fire; it extinguishes the small, it enkindles the great." -Comte DeBussy-Rabutin

Haven't been posting much lately, been very busy with work and other stuff... lifting is going good: Right now I'm bulking... I've started a cycle of 20 reppers for 10 weeks, I'm up to week 4 and so far I like it. This is a little summary of my progress these past weeks:

-Bottom Position Seated OHP: Started with 95lbs x 20 and I'm up to 110lbs x 20

-Rack Pulls: Started with 225lbs x 20 and I've gotten up to 240lbs x 20

-Bottom Position BP: Started with 135 x 20 and I'm up to 150lbs x 20

-Bottom Position Squats: From 160lbs x 20 to 175lbs x 20

[darkangel]

"Criticism may not be agreeable, but it is necessary. It fulfils the same function as pain in the human body. It calls attention to an unhealthy state of things." -Winston Churchill

Haven't posted in a long time, been lifting on and off... Back at it full force for the last couple of months. Currently prepping for a DL only meet on Feb 18th. Will be competing in 165lbs category, currently weighting 163lbs. Strained my groin a bit a couple days ago but it's nothing major so far so I'm keeping things as planned...

Wednesday Feb 8th 2012

Bottom Position Squats
277lbs 4 x 1

Standing Press
145lbs x 1/3/5

Deadlift
350lbs x 5

[darkangel]

"A question that sometimes drives me hazy: am I or are the others crazy?" -Albert Einstein

Saturday Feb 11th 2012

Bottom Position Squats
300lbs 1 x 1

[darkangel]

"All you need is love. But a little chocolate now and then doesn't hurt." -Charles M. Schulz

Monday Feb 14th 2012

Standing Press
135lbs x 3
155lbs x 1
175lbs x 1

Double Overhand Grip Deadlifts
235lbs x 3
275lbs x 1
315lbs x 1

[darkangel]

Saturday Feb 18th 2012 - Meet Day


Weighted 70.1kg/154.2lbs (I'll double check when they post the results, it seems a bit low)

First Attempt: 165kg/363lbs <-- Easy

http://www.youtube.com/watch?v=W2ryoaObnLA

Second Attempt: 185kg/407lbs <-- Hard

http://www.youtube.com/watch?v=x8p0ucoyTD8

Third Attempt: 190kg/418lbs <-- FAIL

http://www.youtube.com/watch?v=MoUVJTvnoqI

Pretty happy with the results. Won the deadlift only competition and got the best deadlift award.

[darkangel]

"Life is not so much about beginnings and endings as it is about going on and on and on. It is about muddling through the middle." -Anna Quindlen

Thursday Feb 23rd 2012

Sprints
60yd x 10

Friday Feb 24th 2012

Sprints
60yd x 10

[darkangel]

"A lot of people are tired around here, but I'm not sure they're ready to lie down, stretch out and fall asleep." -Jim Jones

Monday Feb 27th 2012
Morning

Sprints
60yd x 10

Afternoon

Standing Press
130lbs x 11

Push Press
95lbs x 2/6/10/2/6/10/2/6/10

Chinups
BW (~165lbs) x 2/6/10/2/6/10/2/6/10

[darkangel]

"An increase in light gives an increase in darkness." -Sam Francis

Tuesday Feb 28th 2012
Morning

Sprints
60yd x 10

Wednesday Feb 29th 2012
Morning

Deadlift
290lbs x 11

Deadlift From Pin # 2
205lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 10

[darkangel]

"It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things." -Theodore Roosevelt

Friday Mar 2nd 2012
Morning

Sprints
60yd x 10

Saturday Mar 3rd 2012
Morning

Push Press
145lbs x 9

Bottom Position CGBP
135lbs x 2/6/10/2/6/10/2/6/10

Pendlay Rows
135lbs x 2/6/10/2/6/10/2/6/10

[darkangel]

"The way we endure that which we must endure is more important than the crisis itself." -Harry S. Truman

Monday Mar 5th 2012
Afternoon

Bottom Position Squat
225lbs x 10
165lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 10

[darkangel]

"Character, like a photograph, develops in darkness." -Yousuf Karsh

Monday Mar 7th 2012
Morning

Sprints
60yd x 10

Afternoon

Standing Press
135lbs x 10

Push Press
115lbs x 2/6/10/2/6/10/2/6/10

Chinups
BW (~165lbs) x 2/6/10/2/6/10/2/6/10

[darkangel]

"There is no point in being alive if you cannot do the deadlift." -John Pall Sigmarsson

Thursday Mar 8th 2012
Morning

Sprints
60yd x 10

Saturday Mar 10th 2012
Morning

Deadlift
310lbs x 9

Deadlift From Pin # 2
205lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 10

[darkangel]

"Lost time is never found again." -Benjamin Franklin

Monday Mar 12th 2012
Morning

Sprints
60yd x 10

Tuesday Mar 13th 2012
Morning

Push Press
155lbs x 7

Friday Mar 16th 2012
Morning

Bottom Position Squat
240lbs x 9

[Rileigh]

I enjoyed reading the quotes haha.

Sounds like the training is going well too! Congrats on deadlift award/competition!

[darkangel]

Thanks mate!

[darkangel]

"Just play. Have fun. Enjoy the game." -Michael Jordan

Monday Mar 19th 2012
Morning

Sprints
40yd x 10

Afternoon

Standing Press
145lbs x 6

Push Press
115lbs x 2/6/10/2/6/10/2/6/10

Chinups
BW (~165lbs) x 2/6/10/2/6/10/2/6/10

Tuesday Mar 20th 2012
Morning

Sprints
40yd x 10

[darkangel]

"There aren't enough days in the weekend." -Rod Schmidt

Sunday Mar 25th 2012
Morning

Deadlift
325lbs x 7

Deadlift From Pin # 1
205lbs x 2/6/10/2/6/10/2/6/10 <-- Increased depth and went with doh grip for all sets.

Kneeling Ab Wheel
3 x 10

[darkangel]

"Continuous effort - not strength or intelligence - is the key to unlocking our potential." -Winston Churchill

Tuesday Mar 27th 2012
Morning

Sprints
40yd x 10

Afternoon

Push Press
165lbs x 5

Bottom Position CGBP
135lbs x 2/6/10/2/6/10/2/6/10

Pendlay Rows
135lbs x 2/6/10/2/6/10/2/6/10

[darkangel]

"Perfect is the enemy of good." -Voltaire

Wednesday Mar 28th 2012
Morning

Sprints
40yd x 10

Thursday Mar 29th 2012
Afternoon

Bottom Position Squat
255lbs x 5
165lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 10

[Alex.V]

"Perfect is the enemy of good." -Mark Rippetoe


I think that was actually Voltaire...

How you finding morning sprints before doing squats in the afternoon?

[darkangel]

I think that was actually Voltaire...

How you finding morning sprints before doing squats in the afternoon?

You're right! :redface:

Lately I haven't done squats and sprints in the same day (for example last post sprints were Wed morning and squats Thursday afternoon). I did that while prepping for the meet (i didn't post those though) and it was actually quite enjoyable, sprints were done with tabata intervals and squats for singles ala hepburn.

[darkangel]

Cycle 1 Summary

Standing Press
Best set(s): 130lbs x 11; 135lbs x 10

Push Press
Best set(s): 155lbs x 7; 165lbs x 5
Total tonnage: 17550lbs

Chinups
Total tonnage: 26730lbs

Deadlift
Best set(s): 310lbs x 9; 325lbs x 7

Deadlift From Pins
Total tonnage: 33210lbs

Bottom Position CGBP
Total tonnage: 14580lbs

Pendlay Rows
Total tonnage: 14580lbs

Bottom Position Squat
Best set(s): 240lbs x 9
Total tonnage: 17820lbs

Sprints
Total distance: 6400yd

[darkangel]

"Think you've seen it all? Think again. Outside those doors, we might see anything. We could find new worlds, terrifying monsters, impossible things. And if you come with me... nothing will ever be the same again!" -The Doctor

Monday Apr 2nd 2012
Morning

Sprints
40yd x 10

Afternoon

Standing Press
135lbs x 11

Push Press
115lbs x 2/6/10/2/6/10/2/6/10

Chinups
BW (~165lbs) + 25lbs x 2/6/10/2/6/10/2/6/10

Tuesday Apr 3rd 2012
Morning

Sprints
40yd x 10

[darkangel]

"If you're going to shoot, shoot. Don't talk." -Bobby Singer

Wednesday Apr 4th 2012
Afternoon

Deadlift
300lbs x 11

Deadlift From Pin # 1
215lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 11

[darkangel]

"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." - Cassius Marcellus Clay Jr

Friday Apr 6th 2012
Morning

Sprints
40yd x 10

Saturday Apr 7th 2012
Morning

Push Press
150lbs x 8

Bottom Position CGBP
165lbs x 2/6/10/2/6/10/2/6/10

Pendlay Rows
165lbs x 2/6/10/2/6/10/2/6/10

[darkangel]

" (...) you do not need to carry on like a fucking lunatic whilst setting up to complete a lift. (...) Don't be that fucking guy, just lift the fucking weight already so everybody can go the fuck home." -Jamie Lewis

Monday Apr 9th 2012
Afternoon

Bottom Position Squat
235lbs x 12
185lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 11

[darkangel]

"Here's my heart and soul, please grind them into hamburger, and enjoy." -Meredith Grey

Wednesday Apr 11th 2012
Morning

Sprints
40yd x 10

Thursday Apr 12th 2012
Morning

Sprints
40yd x 10

Afternoon

Standing Press
140lbs x 7

Push Press
115lbs x 2/6/10

Chinups
BW(~165lbs) + 25lbs x 2/6/10

Friday Apr 13th 2012
Morning

Sprints
40yd x 10

Saturday Apr 14th 2012
Morning

Deadlift
315lbs x 9

[darkangel]

"A diplomat is a person who can tell you to go to hell in such a way that you actually look forward to the trip." -Caskie Stinnett

Monday Apr 16th 2012
Morning

Sprints
40yd x 10

Afternoon

Push Press
160lbs x 6

Bottom Position CGBP
165lbs x 2/6/10/2/6/10/2/6/10

Pendlay Rows
165lbs x 2/6/10/2/6/10/2/6/10

[darkangel]

"Aim for the moon. If you miss, you may hit a star." -W. Clement Stone

Tuesday Apr 17th 2012
Afternoon

Bottom Position Squat
250lbs x 6
185lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 11

[darkangel]

"Wine tasting is really just a classy way for people to get day drunk." -Kenny

Thursday Apr 19th 2012
Morning

Sprints
40yd x 10

Afternoon

Standing Press
150lbs x 4

Push Press
135lbs x 2/6/10/2/6/10/2/6/10

Chinups
BW (~165lbs) + 25lbs x 2/6/10/2/6/10/2/6/10

Friday Apr 20th 2012
Morning

Sprints
40yd x 10

[darkangel]

"Cultivation to the mind is as necessary as food to the body." -Tullius Cicero

Saturday Apr 21st 2012
Morning

Deadlift
335lbs x 6

Deadlift From Pin # 1
215lbs x 2/6/10/2/6/10/2/6/10

Kneeling Ab Wheel
3 x 11

Monday Apr 23rd 2012
Morning

Sprints
40yd x 10

Tuesday Apr 24th 2012
Afternoon

Push Press
170lbs x 4

Bottom Position CGBP
165lbs x 2/6/10

Pendlay Rows
165lbs x 2/6/10

Wednesday Apr 25th 2012
Morning

Sprints
40yd x 10

Thursday Apr 26th 2012
Afternoon

Bottom Position Squats
265lbs x 6

[darkangel]

Cycle 2 Summary

Standing Press
Best set(s): 135lbs x 11

Push Press
Best set(s): 160 x 6; 170lbs x 4
Total tonnage: 15570lbs (-1980lbs)

Chinups
Total tonnage: 23940lbs (-2790lbs)

Deadlift
Best set(s): 300lbs x 11; 315lbs x 9

Deadlift From Pins
Total tonnage: 23220lbs (-9990lbs)

Bottom Position CGBP
Total tonnage: 20790lbs (+6210lbs)

Pendlay Rows
Total tonnage: 20790lbs (+6210lbs)

Bottom Position Squat
Best set(s): 235lbs x 12; 265lbs x 6
Total tonnage: 19980lbs (+2160lbs)

Sprints
Total distance: 4400yd (-2000yd)

[darkangel]

"If you don’t have confidence, you’ll always find a way not to win." -Carl Lewis

Fri - 05/04/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

Sat - 05/04/2012
(Morning)

Standing Press
140lbs x 10 <-- Estimated max: 185lbs

Push Press
135lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 7290lbs

Chinups
BW (~165lbs) + 25lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 10260lbs

[darkangel]

"All the problems of the world could be settled easily if men were only willing to think. The trouble is that men very often resort to all sorts of devices in order not to think, because thinking is such hard work." -Thomas J. Watson

Fri - 05/04/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

Sat - 05/04/2012
(Morning)

Standing Press
140lbs x 10 <-- Estimated max: 185lbs PR

Push Press
135lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 7290lbs

Chinups
BW (~165lbs) + 25lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 10260lbs

Mon - 05/08/2012
(Morning)

Push Press
135lbs x 2/6/10 <-- Total tonnage: 2430lbs

Chinups
BW (~165lbs) x 5/5 <--Total tonnage: 1650lbs
BW (~165lbs) + 25lbs x 2/6/10 <-- Total tonnage: 3420lbs

(Afternoon)

Deadlift
310lbs x 10 <-- Estimated max: 410lbs PR

Deadlift from pin # 1
215lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 11610lbs

Kneeling Ab Wheel
3 x 12

Wed - 05/09/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

Thu - 05/10/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

(Afternoon)

Push Press
155lbs x 8 <-- Estimated max: 195lbs PR

Bottom Position CGBP
165lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 8910lbs

Pendlay Rows
165lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 8910lbs

Fri - 05/11/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

[darkangel]

"The faster you go, the shorter you are." -Albert Einstein

Sat - 05/12/2012
(Afternoon)

Bottom Position Squat
245lbs x 6 <-- Estimated max: meh
185lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 9990lbs

Kneeling Ab Wheel
3 x 12

Tue - 05/15/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

(Afternoon)

Standing Press
145lbs x 8 <-- Estimated max: 180lbs

Push Press
135lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 7290lbs

Chinups
BW (~165lbs) + 25lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 10260lbs

Wed - 05/16/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

[darkangel]

"I never worry about action, only about inaction." -Winston Churchill

Thu - 05/17/2012
(Morning)

Push Press
135lbs x 2/6/10 <-- Total tonnage: 2430lbs

Chinups
BW (~165lbs) x 5/5 <-- Total tonnage: 1650lbs
BW (~165lbs) + 25lbs x 2/6/10 <-- Total tonnage: 3420lbs

(Afternoon)

Deadlift
325lbs x 7 <-- Estimated max: 400lbs

Deadlift From Pin # 1
225lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 12150lbs

Kneeling Ab Wheel
3 x 12

Mon - 05/21/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

(Afternoon)

Push Press
165lbs x 5 <-- Estimated max: 190lbs

Bottom Position CGBP
165lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 8910lbs

Pendlay Rows
165lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 8910lbs

Tue - 05/22/2012
(Morning)

Sprints
40yd <-- Total distance: 400yd

[darkangel]

"My center is giving away, my right is pushed back, situation excellent. I am attacking." -Ferdinand Foch

Wed - 05/23/2012
(Morning)

Push Press
135lbs x 2/6/10 <-- Total tonnage: 2430lbs

Chinups
BW (~165lbs) x 5/5 <-- Total tonnage: 1650lbs
BW (~165lbs) + 25lbs x 2/6/10 <-- Total tonnage: 3420lbs

(Afternoon)

Bottom Position Squat
260lbs x 6 <-- Estimated max: 310lbs
185lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 9990lbs

Kneeling Ab Wheel
3 x 12

Fri - 05/25/2012
(Morning)

Sprints
40yd x 10 <-- Total distance: 400yd

Sun - 05/27/2012
(Morning)

Standing Press
155lbs x 6 <-- Estimated max: 185lbs

Didn't feel like pressing anymore so I did...

Chinups
BW (~165lbs) x 5/5/5/5/5/10/10/10/10/10/5/5/5/5/5 (yep that's a hundred :p) <-- Total tonnage: 16500lbs

Mon - 05/28/2012
(Morning)

Sprints
40yd x 10 <-- Total distance 400yd

Wed - 05/30/2012
(Morning)

Push Press
135lbs x 2/6/10 <-- Total tonnage: 2430lbs

Chinups
BW (~165lbs) x 5/5 <-- Total tonnage: 1650lbs
BW (~165lbs) + 25lbs x 2/6/10 <-- Total tonnage: 3420lbs

(Afternoon)

Deadlift
345lbs x 6 <-- Estimated max: 410lbs

Deadlift From Pin # 1
225lbs x 2/6/10/2/6/10/2/6/10 <-- Total tonnage: 12150lbs

Kneeling Ab Wheel
3 x 12