This log is not complete. I haven't included all of my workouts or included every movement I performed on a given day. I don't really need to. What I have included are some of the movements that I wanted to improve on most. I am very happy with the results I have had following this protocol for the last few months. Some of the things I am most happy with are:
-I gained 15lbs while getting leaner
-I went from a 388lb deadlift to a 431lb deadlift in a matter of a weeks. Also, I went from deadlifting 300lbs 33 times in 15 minutes to pulling 305lbs 47 times in 15 minutes in a few weeks. It always felt easy.
-When I began I couldn't BUP the 32kg at all, now I can perform multiple easy singles
-I could BUP the 24kg only for a couple of shaky reps, and now can rip off nine easy reps.
-While only bending 60D nails once in a blue moon, I was able to crush a 6" grade 5 bolt. I used to bend so much that it would kill my hands and I never even came close to bending a G5. Now my hands have never felt better, and I am bending more at a time than I ever have before.
-I haven't hurt myself in the gym in weeks. If I ever hurt myself at work, I come home and through testing I eliminate the pain in my workout.
Friday, August 20, 2010
August 19, 2010
LCCJ w/ 2 28kg
9-6-5-5-5-5-5-5-5-5
15 minutes
55 reps
6,820lbs/ 454# per min
Conv. Deadlift
305x1, 345x1, 387x1, 431x1PR (+21lbs in less than 4 weeks)
1-hand deadlift w/ 133lbs
R: 6-5-4-5-5-5-3
L: 6-5-5-5-5-5-4
15 minutes
R: 33, L: 35
PR: V,D,I
9-6-5-5-5-5-5-5-5-5
15 minutes
55 reps
6,820lbs/ 454# per min
Conv. Deadlift
305x1, 345x1, 387x1, 431x1PR (+21lbs in less than 4 weeks)
1-hand deadlift w/ 133lbs
R: 6-5-4-5-5-5-3
L: 6-5-5-5-5-5-4
15 minutes
R: 33, L: 35
PR: V,D,I
August 18, 2010
1-hand deadlift w/ 133lbs
R: 3-3-5-4-3-4-3
L: 4-3-5-4-4-4-3
15 minutes
R: 25 L: 27
6,916lbs/ 461# per min
PR: new movement; V,D,I
R: 3-3-5-4-3-4-3
L: 4-3-5-4-4-4-3
15 minutes
R: 25 L: 27
6,916lbs/ 461# per min
PR: new movement; V,D,I
August 16, 2010
Conv. Deadlift w/ 305
9-5-5-5-4-4-4-4-4-3
15 minutes
47 reps
14,335lbs/ 955#per min
PR: V,D,I
9-5-5-5-4-4-4-4-4-3
15 minutes
47 reps
14,335lbs/ 955#per min
PR: V,D,I
August 13, 2010
Ver Press w/ 2 28kg
6-4-4-4-4-4-4-3-4-3-4
15 minutes
44 reps
5,456lbs/ 363#per min
PR: V,D,I @ weight
6-4-4-4-4-4-4-3-4-3-4
15 minutes
44 reps
5,456lbs/ 363#per min
PR: V,D,I @ weight
August 11, 2010
LCCJ w/ 2 28kg
8-5-5-5-5-5-5-5-5
15 minutes
48 reps
5,952lbs/ 396#per min
PR: V,D,I @weight
8-5-5-5-5-5-5-5-5
15 minutes
48 reps
5,952lbs/ 396#per min
PR: V,D,I @weight
August 9, 2010
Conv. Deadlift w/ 305
7-5-5-5-4-4-4-4-4-4
15 minutes
46 reps
14,030lbs/ 935#per min
PR: V, D
7-5-5-5-4-4-4-4-4-4
15 minutes
46 reps
14,030lbs/ 935#per min
PR: V, D
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