hughest4's Training Journal

[hughest4]

I know that nobody really reads this forum anymore but I just want to post for accountability reasons...and to post pad of course.

Here it goes!

[hughest4]

12/29/16

1. Warmup
a. 500 jump rope
b. 500m Row

2. Strength (Front Squat)
a. Work up to my 5RM

3. Technique Practice (Overhead Squat)
a. 3 sets of 5

4. Conditioning
a. 10 rounds for time
-5 Toes to bar
-10 push-ups
-15 walking lunges

Total Gym Time: ~60 minutes

[hughest4]

12/30

Romwod - 26 minutes of pain. Getting more flexible and mobile is a real *****.

[hughest4]

12/31

1. Conditioning
-Treadmill sprints: 20 sec on/40 sec off for 20 minutes

2. Strength
a. Pullups: BW+45, 8 sets of 3
b. Dips: BW+45, 8 sets of 3
c. Dumbbell Farmers Holds: 70lb each, 3 sets for max time

3. Core conditioning
-100 AB Mat Sit-ups for time

Session Time: 1 hr and 10 min

[hughest4]

1/2/17

1. Conditioning Warmup
-1 mile treadmill run

2. Strength (Push Press)
-5 sets of 5 at 90% of 5RM

3. Gymnastics Conditioning
a. 60 Pullups for time
b. 60 Dips for time

4. Mobility Cooldown (8 min)

Session time: 1 hr and 10 min

[hughest4]

1/3/17

1. Warmup
-500m row

2. Strength (Back Squat)
-EMOM, 10 sets of 3 at 60% of 1RM

3. Technique Practice (Overhead Squat)
-3 sets of 5

4. Metabolic Conditioning
-5 rounds for time - 9:37 min
a. 100 Jumprope
b. 20 Ab Mat Sit-ups

Total Session Time: 45 minutes

Short session today, a little under the weather. For my squats was just focused on speed.

[hughest4]

1/5/17

1. Conditioning Warmup
-1.5 mile run

2. Gymnastics Conditioning
a. 60 Pullups for time
b. 60 Dips for time

3. Accessory
-Inverted Bar Rows, 3 sets of 15

Session Time: 40 min

Felt like crap yesterday and not much better today. Was supposed to front squat but I almost vomited all over the place doing this.

[hughest4]

1/6/17

1. Warmup
-500 Jumprope

2. Strength (Front Squat)
-5 sets of 5 at 90% of 5RM

3. Core
-Decline Sit-ups, 3 sets of 20

4. Mobility - 10 minutes

Session Time - 1 hr and 5 min

Still not feeling well. Really didn't want to push it, but I couldn't miss front squat Friday. Tomorrow is scheduled to be a long workout but we will see how I feel.

[hughest4]

1/7/17

1 Conditioning Warmup
-2 mile treadmill run

2. Gymnastics Conditioning
a. 60 Pullups for time
b. 60 Dips for time

3. Accessory Work
a. Bench Press, 3 sets of 10
b. Romanian Deadlifts, 3 sets of 10

Total Session Time: 1 hour and 10 min

Solid day today. Am getting tired of all this bodyweight crap but it's part of my programming. 7 more weeks of it and I'll be doing more barbell work. Going to try and get in a mobility only session tomorrow.

Current Weight: 190lbs

[hughest4]

1/10/17

1. Conditioning Warmup
-1 mile treadmill run

2. Strength (Push Press)
-5 sets of 5 at 90% +5lbs of 5RM

3. Gymnastics Conditioning
a. 65 Pullups for time
b. 65 Dips for time

Session Time: 1 hr and 10 min

Took Sunday and Monday off which I wasn't thrilled about but my work schedule didn't really allow me to get to the gym. Went this morning at 6am. Was tired but once I got going everything was all good.

[hughest4]

1/11/17

1. Warmup
a. 500 Jumprope
b. 500m row

2. Strength (Front Squat)
-5 sets of 5 at 90% +5lbs of 5RM

3. Metabolic Conditioning - AMRAP 7 minutes
-5 burpees, 10 American kettle bell swings(24kg), 15 Ab mat sit-ups

4. Mobility Cool down - 12 minutes

Session time: 1 hour and 20 minutes

Front squats felt real good today. Took the time to warm up my legs and it made a huge difference.

[hughest4]

1/12/17

1. Conditioning
-1.5 mile treadmill run

2. Gymnastics Conditioning
a. 65 Pullups for time
b. 65 Dips for time

Session Time: ~40 min

Had to be quick today. Got a good sweat. Will be doing some lifting tomorrow.

[hughest4]

1/13/17

1. Warmup
a. 20 burpees
b. 500m row

2. Barbell Technique
a. Overhead Squats, 5 sets of 5
b. Deadlifts, 5 sets of 5

3. Core
a. 15 second static hold with 15lb dumbbell -> 15 decline sit-ups, 3 sets
b. Heel touches, 3 sets of 50

4. Mobility - 10 min

Session Time: 1 hour and 10 min

Been trying to work on my overhead squats because I plan on adding snatches back into my programming in a couple months. Want to feel more comfortable in that position. Hurt my back deadlifting a while back so I'm trying to reinforce good technique and strengthen my core.

[hughest4]

1/15/17

1. Conditioning
-2 mile treadmill run

2. Gymnastics Conditioning
a. 65 Pullups for time
b. 65 Dips for time

3. Accessory
-Static Barbell Holds for Max time (3 sets, at 135,165,185)

Session Time: 55 minutes

Tomorrow will likely be Front Squats and a Metcon. Going to push my push presses until Tuesday.

[hughest4]

1/16/17

1. Warmup
-Stationary Bike, 1 mile

2. Strength (Front Squat)
-5 sets of 5 at 90% of 5RM+10lbs (Failed 5th set)

3. Metabolic Conditioning (for time)
a. 20 Empty Bar Thrusters
b. 30 Box Jumps, 24 in
c. 500m row

4. Core
-Plank Circuit, 3 sets

Session Time: 1 hour

Was disappointed about that 5th set. My low back is kind of torn up after that. Probably going to take it easy on front squats next week and go for a new 5RM in 2 weeks.