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
August 7, 2010
Bending
60D x1
Grade 5 bolt (6") x 1
PR: never got a G5 to go all the way before. Never even close. It was easy.
60D x1
Grade 5 bolt (6") x 1
PR: never got a G5 to go all the way before. Never even close. It was easy.
August 5, 2010
Conv. Deadlift w/ 225
12-8-8-8-8-7-6-6-6
15 minutes
69 reps
15,525lbs/ 1,035# per min
PR: D,I
12-8-8-8-8-7-6-6-6
15 minutes
69 reps
15,525lbs/ 1,035# per min
PR: D,I
August 2, 2010
Conv. Deadlift w/ 305lbs
6-4-4-4-4-4-4-4-4-3-3
15 minutes
44 reps
13,420lbs/ 894# per min
PR:V,D
Vert Press w/ 2 24kg
12-6-6-5-5-4-4-4-4-4-4-4-4
15 minutes
66 reps
6,996lbs/ 466# per min
PR:D
6-4-4-4-4-4-4-4-4-3-3
15 minutes
44 reps
13,420lbs/ 894# per min
PR:V,D
Vert Press w/ 2 24kg
12-6-6-5-5-4-4-4-4-4-4-4-4
15 minutes
66 reps
6,996lbs/ 466# per min
PR:D
July 29, 2010
Conv. Deadlift w/ 344lbs
3-2-2-3-2-3-2-2
15 minutes
19 reps
6,536lbs/ 435# per min
PR: V,D,I @ weight
3-2-2-3-2-3-2-2
15 minutes
19 reps
6,536lbs/ 435# per min
PR: V,D,I @ weight
July 26, 2010
Conv. Deadlift w/ 300lbs
8-5-5-4-4-4-4-4-4
15 minutes
42 reps
12,600lbs/ 840#per min
PR: V,I,D
8-5-5-4-4-4-4-4-4
15 minutes
42 reps
12,600lbs/ 840#per min
PR: V,I,D
July 23, 2010
Vert Press w/ 2 24kg
12-5-5-5-5-5-5-4-4-4-4-4
15 minutes
62 reps
6,572lbs/ 438# per min
PR: D,I
Conv. Deadlift
300x1, 333x1, 366x1, 399x1PR, 410x1PR
Snatch w/ 16kg
100 in 3:07 PR: D
12-5-5-5-5-5-5-4-4-4-4-4
15 minutes
62 reps
6,572lbs/ 438# per min
PR: D,I
Conv. Deadlift
300x1, 333x1, 366x1, 399x1PR, 410x1PR
Snatch w/ 16kg
100 in 3:07 PR: D
July 21, 2010
Conv. Deads w/ 300lbs
7-5-5-4-4-4-4-4-4
15 minutes
41 reps
12,300lbs/ 820#per min
PR: V,D,I
7-5-5-4-4-4-4-4-4
15 minutes
41 reps
12,300lbs/ 820#per min
PR: V,D,I
July 19, 2010
BUP w/ 24kg
R 7-6-6-5-5-5-4
L 9-6-6-4-5-3-5
15 minutes
R 38, L38
PR: I
Snatch 2/ 16kg
40 in 1:04 (.62 per sec)
PR: D
R 7-6-6-5-5-5-4
L 9-6-6-4-5-3-5
15 minutes
R 38, L38
PR: I
Snatch 2/ 16kg
40 in 1:04 (.62 per sec)
PR: D
July 16, 2010
Conv. Deadlift w/ 300lbs
6-5-5-5-5-5-4-4
15 minutes
39 reps
11,705lbs/ 780# per min
PR: V,D
6-5-5-5-5-5-4-4
15 minutes
39 reps
11,705lbs/ 780# per min
PR: V,D
July 12, 2010
Conv. Deadlift w/ 300lbs
6-4-4-4-3-3-3-3-3-3
15 minutes
36 reps
10,800lbs/ 720# per min
PR: V,D,I
BUP w/ 24kg
R 8-5-6-6-4-4
L 6-5-5-5-4-4
15 minutes
R 33, L 29
PR: I,Q
6-4-4-4-3-3-3-3-3-3
15 minutes
36 reps
10,800lbs/ 720# per min
PR: V,D,I
BUP w/ 24kg
R 8-5-6-6-4-4
L 6-5-5-5-4-4
15 minutes
R 33, L 29
PR: I,Q
July 9, 2010
Vert Press w/ 2 24kg
11-6-6-5-4-5-4-4-4-4-4-4-4-4-3-3-5-4-3-3-4-3-3-3-3-3-3
32 minutes
112 reps
11,872lbs/ 371# per min
PR: V,I
Snatch w/ 16kg
100 in 3:50
PR
11-6-6-5-4-5-4-4-4-4-4-4-4-4-3-3-5-4-3-3-4-3-3-3-3-3-3
32 minutes
112 reps
11,872lbs/ 371# per min
PR: V,I
Snatch w/ 16kg
100 in 3:50
PR
July 7, 2010
Conv. Deadlift w/ 322lbs
2-2-2-2-2-2-2-2
15 minutes
16 reps
5,152lbs/ 343# per min
PR: V @ weight
Snatch w/ 16kg
40 in 1:13 (. 54 per sec)
PR: D
2-2-2-2-2-2-2-2
15 minutes
16 reps
5,152lbs/ 343# per min
PR: V @ weight
Snatch w/ 16kg
40 in 1:13 (. 54 per sec)
PR: D
July 6, 2010
Conv. Deadlift w/ 300lbs
5-3-4-3-3-3-3-3-3-3
15 minutes
33 reps
9,900lbs/ 660# per min
PR: V,D,I @ weight
Snatch w/ 16kg
40 in 1:23 (.48 snatches per second)
PR: D
5-3-4-3-3-3-3-3-3-3
15 minutes
33 reps
9,900lbs/ 660# per min
PR: V,D,I @ weight
Snatch w/ 16kg
40 in 1:23 (.48 snatches per second)
PR: D
July 1, 2010
BUP w/ 24kg
R: 6-6-4-4-5-4-4-4-4-5-3
L: 6-7-5-5-4-5-4-4-4-5-3
20 minutes
R 49, L 52
PR: V,D
LCCJ w/ 2 24kg
18
PR: I
R: 6-6-4-4-5-4-4-4-4-5-3
L: 6-7-5-5-4-5-4-4-4-5-3
20 minutes
R 49, L 52
PR: V,D
LCCJ w/ 2 24kg
18
PR: I
June 26, 2010
LCCJ w/ 2 24kg
15-7-6-6-6-6-6-6-6-6-6-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5
43 minutes
161 reps
17,066lbs/ 396# per min
PR: V
15-7-6-6-6-6-6-6-6-6-6-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5
43 minutes
161 reps
17,066lbs/ 396# per min
PR: V
June 22, 2010
Vert Press w/ 2 24kg
9-6-5-5-5-4-4-4-4-3-4-3-2
15 minutes
58 reps
6,148lbs/409# per min
PR: D
9-6-5-5-5-4-4-4-4-3-4-3-2
15 minutes
58 reps
6,148lbs/409# per min
PR: D
June 18, 2010
Conv. Deadlift w/ 245lbs
12-8-8-6-6-6-5-5-5-5-5-5-5-5-5-5
30 minutes
96 reps
23,520lbs/ 784# per min
PR: I
BUP w/ 32kg
R: 3 singles
L: 4 singles
PR: V,D
12-8-8-6-6-6-5-5-5-5-5-5-5-5-5-5
30 minutes
96 reps
23,520lbs/ 784# per min
PR: I
BUP w/ 32kg
R: 3 singles
L: 4 singles
PR: V,D
June 11, 2010
Vert press w/ 32kg
R: 5-5-4-3-3-3-3-3-3
L: 5-5-4-3-3-3-3-3-3
20 minutes
R: 32, L: 32
PR: I
Vert Press w/ 40kg
4 singles with right arm
PR: V, D
R: 5-5-4-3-3-3-3-3-3
L: 5-5-4-3-3-3-3-3-3
20 minutes
R: 32, L: 32
PR: I
Vert Press w/ 40kg
4 singles with right arm
PR: V, D
June 8, 2010
Vert. Press w/ 2 24kg
10-6-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4
30 minutes
110 reps
11,660lbs/388# per min
PR: D,I
10-6-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4
30 minutes
110 reps
11,660lbs/388# per min
PR: D,I
June 5, 2010
LCCJ w/ 2 24kg
13-8-7-6-6-6-6-66-6-6-6-6-6-6-6-6-6-5-5-5-5-5-5-5-5
43 minutes
158 reps
16,748lbs/389# per min
PR: V
13-8-7-6-6-6-6-66-6-6-6-6-6-6-6-6-6-5-5-5-5-5-5-5-5
43 minutes
158 reps
16,748lbs/389# per min
PR: V
June 3, 2010
BUP w/ 24kg
R: 6-5-5-5-4
L: 6-6-5-5-4
10 minutes
R:25, L:26
PR: D,I
BUP w/ 32
L: 1 single
R: 2 singles
PR: V,D,I
R: 6-5-5-5-4
L: 6-6-5-5-4
10 minutes
R:25, L:26
PR: D,I
BUP w/ 32
L: 1 single
R: 2 singles
PR: V,D,I
June 1, 2010
LCCJ w/ 40kg
R: 3-3-3-3-3-3
L: 3-3-3-3-3-3
11 minutes
36 reps
3,168lbs/ 288# per min
PR: V,D,I @ weight
Goblet Squat w/ 32kg
9-7-7-7-7-7
11 minutes
44 reps
3,080lbs/280# per min
R: 3-3-3-3-3-3
L: 3-3-3-3-3-3
11 minutes
36 reps
3,168lbs/ 288# per min
PR: V,D,I @ weight
Goblet Squat w/ 32kg
9-7-7-7-7-7
11 minutes
44 reps
3,080lbs/280# per min
Tuesday, August 17, 2010
MAY 31, 2010
Conv. Deads w/ 245lbs
10-8-7-6-7-6-7-6-6-6-6-5-5-5-5-5-5
35 minutes
105 reps
25,725lbs
735 # per min
(PR: V,I)
10-8-7-6-7-6-7-6-6-6-6-5-5-5-5-5-5
35 minutes
105 reps
25,725lbs
735 # per min
(PR: V,I)
MAY 28, 2010
BUP w/ 24kg (also, swings with 40kg)
R: 4-5-5-4-4-4-4-4-4
L: 4-7-4-4-4-4-4-4-4
29 minutes
R: 38, L: 39
189 swings
(BUP PR: I, Q)
(Swing PR: I)
R: 4-5-5-4-4-4-4-4-4
L: 4-7-4-4-4-4-4-4-4
29 minutes
R: 38, L: 39
189 swings
(BUP PR: I, Q)
(Swing PR: I)
MAY 20, 2010
Vert Press w/ 2 24kg (super set with swing w/ 40kg)
8-6-7-6-6-6-6-6-5-5-5-5-5-5-5-4-4-4-4-4-4
43 minutes
110 presses (206 swings also)
11,660lbs
271 # per min
(PR: V)
8-6-7-6-6-6-6-6-5-5-5-5-5-5-5-4-4-4-4-4-4
43 minutes
110 presses (206 swings also)
11,660lbs
271 # per min
(PR: V)
MAY 18, 2010
LCCJ w/ 2 24kg
13-7-7-7-7-6-6-6-5-5-5-5-5-5-5-5-5-5-5-5-5
29 minutes
124 reps
13,144lbs
453 # per min
(PR: D,I)
13-7-7-7-7-6-6-6-5-5-5-5-5-5-5-5-5-5-5-5-5
29 minutes
124 reps
13,144lbs
453 # per min
(PR: D,I)
MAY 13, 2010
LCCJ w/ 2 24kg
12-8-7-6-5-6-6-5-5-5-6-5-5-6-5-6-5-5-5-5-5-5-5-5-5-5-5
43 minutes
153 reps
16,218lbs
377 # per min
(PR: V,I)
12-8-7-6-5-6-6-5-5-5-6-5-5-6-5-6-5-5-5-5-5-5-5-5-5-5-5
43 minutes
153 reps
16,218lbs
377 # per min
(PR: V,I)
MAY 12, 2010
Vert Press w/ 2 24kg
9-6-6-5-5-5-5-4-5-4-4-4-4-4-4-4-4-4-4-4-4-4
33 minutes
102 reps
10,812lbs
327 # per min
(PR: V,D,I)
9-6-6-5-5-5-5-4-5-4-4-4-4-4-4-4-4-4-4-4-4-4
33 minutes
102 reps
10,812lbs
327 # per min
(PR: V,D,I)
MAY 10, 2010
Vert. Press w/ 32kg
R: 4-3-3-3-3-3-3-2-3-2-2-2-2-2-2-2-2-2-2
L: 4-3-3-3-3-3-3-2-3-2-2-2-2-2-2-2-2-2-2
28 minutes
R: 47, L: 47 (94 total)
6580lbs
235 # per min
R: 4-3-3-3-3-3-3-2-3-2-2-2-2-2-2-2-2-2-2
L: 4-3-3-3-3-3-3-2-3-2-2-2-2-2-2-2-2-2-2
28 minutes
R: 47, L: 47 (94 total)
6580lbs
235 # per min
MAY 8, 2010
BUP w/ 24kg
R: 1-4-4-3-2-5
L: 2-3-5-3-3-5
Then BUP w/ 32 got 2 singles with left hand for a PR (never got more than one single before)
R: 1-4-4-3-2-5
L: 2-3-5-3-3-5
Then BUP w/ 32 got 2 singles with left hand for a PR (never got more than one single before)
MAY 6, 2010
LCCJ w/ 2 24kg
10-6-5-5-5-5-6-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-4-5
36 min
126 reps
13,356lbs
371 # per min
(PR: V)
10-6-5-5-5-5-6-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-4-5
36 min
126 reps
13,356lbs
371 # per min
(PR: V)
May 3, 2010
Conv. Deadlift w/ 223lbs
9-8-7-7-7-6-6-6-5-5-5
20 minutes
71 reps
15,833lbs
791# per min
(PR: D)
BUP w/ 24kg
R: 2-4-4-4-4-3-4-4-3-4-4
L: 2-4-4-4-2-4-4-4-3-2-4
20 minutes
L: 40, R: 37 (77 total)
(PR: V,D,I)
9-8-7-7-7-6-6-6-5-5-5
20 minutes
71 reps
15,833lbs
791# per min
(PR: D)
BUP w/ 24kg
R: 2-4-4-4-4-3-4-4-3-4-4
L: 2-4-4-4-2-4-4-4-3-2-4
20 minutes
L: 40, R: 37 (77 total)
(PR: V,D,I)
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