tag:blogger.com,1999:blog-57881211372489726352024-03-27T18:44:41.611-08:00Strength and ConditioningDifficulties mastered are opportunities won.Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.comBlogger868125tag:blogger.com,1999:blog-5788121137248972635.post-16070381305615612382024-03-27T18:34:00.001-08:002024-03-27T18:34:20.621-08:00Log 3 27 2024<p> Easy strength day 13 wk 3 cycle 1</p><p>Kb swings</p><p>97x (12/75)</p><p>97x 10 22/75</p><p>97 x 7 29/75</p><p>97 x 12 41/75</p><p>97x8 49/75</p><p>97 x 7 56/75</p><p>97x6 62/75</p><p>97 x 9 71/75</p><p>97 x 4 75/75</p><p>BTN press</p><p>95 x 5</p><p>95 x 5</p><p>Squat</p><p>265 x 5</p><p>285 x 5</p><p>Lat pulls</p><p>130 x 5</p><p>130 x 5</p><p>Deadlift</p><p>285 x 5</p><p>285 x 5</p><p>Add wt on press</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-35287531610006313672024-03-25T18:04:00.001-08:002024-03-25T18:04:07.971-08:00Log 3 25 2024<p> Easy strength day 12 wk 3 cycle 1</p><p>KB swings</p><p>97x10</p><p>97x10</p><p>97x7</p><p>97x10 (37/75)</p><p>97x10 47/75</p><p>97x9 56/75</p><p>97x8 64/75</p><p><br /></p><p>BTN press</p><p>95 x 5</p><p>95 x 5</p><p>Squat</p><p>265 x 5</p><p>265 x 5</p><p>Lat pulls</p><p>120 x 5</p><p>130 x 5</p><p>Deadlift</p><p>285 x 5</p><p>285 x 5</p><p>Timed deadlift hold</p><p>145lbs for 48 seconds</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-50902873741754137922024-03-24T18:04:00.002-08:002024-03-24T18:11:09.139-08:00Log 3 24 2024<p> Easy strength day 11 wk 3 cycle 1</p><p>Kb swings 97 lbs</p><p>10, 10, 6, 9, 10, 10, 8, 12</p><p>BTN press</p><p>95 x 5</p><p>95 x 5</p><p>Squat</p><p>265 x 5</p><p>265 x 5</p><p>Lat pulls</p><p>120 x 5</p><p>120 x 5</p><p>Deadlift</p><p>285 x 5</p><p>285 x 5</p><p>Timed deadlift hold: 145lbs for 45 seconds</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-19070309185307772922024-03-23T07:42:00.001-08:002024-03-23T07:42:25.037-08:00Log 3 23 2024<p> Easy strength day 10 week 2 cycle 1</p><p>KB swings 97lb wt</p><p>First set, and between every set</p><p>10</p><p>10</p><p>5</p><p>10</p><p>10</p><p>5</p><p>5</p><p>5</p><p>10</p><p>BTN press</p><p>90 x 5</p><p>90 x 5</p><p><br /></p><p>Squats</p><p>245 x 5</p><p>245 x 5</p><p><br /></p><p>Lat pulls</p><p>120 x 5</p><p>120 x 5</p><p><br /></p><p>Deadlifts</p><p>265 x 5</p><p>265 x 5</p><p>Timed deadlift hold</p><p>135lbs for 1:12</p><p><br /></p><p>Can add weight on press, squat, deadlift</p><p><br /></p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-44955697531392436412024-03-21T07:43:00.001-08:002024-03-21T07:43:07.119-08:00Log 3 21 2024<p> Easy strength day 9 wk 2 cycle 1</p><p>Kb wt: 97lbs</p><p>10 swings</p><p><br /></p><p>BTN press</p><p>90 x 5 8 swings</p><p>90 x 5 6 swings</p><p>Squat:</p><p>245 x 5 8 swings</p><p>245 x 5 6 swings</p><p>Lat pulls</p><p>110 x 5 6 swings</p><p>110 x 5 7 swings</p><p>Deadlift:</p><p>245 x 5 6 swings</p><p>245 x 5 6 swings</p><p>Deadlift easy, can add weight</p><p>Lat pulls easy, can add weight</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-10099209617258271682024-03-19T07:18:00.003-08:002024-03-21T07:43:15.505-08:00Log 3 19 2024<p> Easy strength day 8 wk 2 cycle 1</p><p><br /></p><p>8 swings</p><p>BTN Press</p><p>85 x 5 6 swings</p><p>85 x 5 8 swings</p><p>Squat</p><p>225 x 5 6 swings</p><p>225 x 5 6 swings</p><p><br /></p><p>Lat pull downs</p><p>110 x 5 6 swings</p><p>110 x 5 6 swings</p><p>Deadlift</p><p>245 x 5 6 swings</p><p>245 x 5 6 swings</p><p>Add wt on press, squat, deadlift</p><p><br /></p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-75660204264515043652024-03-18T07:35:00.001-08:002024-03-18T07:35:20.486-08:00Log 3 18 2024<p> Easy strength day 7 wk 2 cycle 1</p><p>6 swings</p><p>BTN press</p><p>80 x 5 6 swings</p><p>80 x 5 6 swings</p><p>Squat</p><p>205 x5 6 swings</p><p>205 x 5 6 swings</p><p>Lat pulls</p><p>100 x 5 6 wwings</p><p>100 x 5 6 swingz</p><p>Deadlift</p><p>245 x 5 6 swings</p><p>245 x 5 6 sqings</p><p>Add wt on press, squats, lat pulls</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-17145610778019683552024-03-17T07:38:00.000-08:002024-03-17T07:38:33.334-08:00Log 3 17 2024<p> Easy strength, day 6, wk 2, cycle 1</p><p>6 swings</p><p><br /></p><p><br /></p><p>BTN Press:</p><p>80 x 5 5 swings</p><p>80 x 5 6 swings</p><p>Squat: </p><p>205 x 5 5 swings</p><p>205 x 5 6 swings</p><p>Lat pulls:</p><p>100 x 5 5 swings</p><p>100 x 5 6 swings</p><p>Deadlift:</p><p>245 x 5 5 awings</p><p>245 x 5 6 swings</p><p>Curls</p><p>55 x 10</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-81937991413783976452024-03-15T07:35:00.002-08:002024-03-15T07:35:16.121-08:00Log 3 15 2024<p> Easy strength</p><p>Day 5, wk 1, cycle 1</p><p>5 swings</p><p>BTN press</p><p>75 x 5 5 swings</p><p>75 x 5 5 swings</p><p>Squats</p><p>205 x 5 5 swings</p><p>205 x 5 5 swings</p><p><br /></p><p>Lat pulls</p><p>100 x 5 5 swings</p><p>100 x 5 5 swings</p><p>Deadlift</p><p>235 x 5 5 swings</p><p>235 x 5 5 swings</p><p>Can go up wt in press (5 lbs)</p><p>Can add wt in deadlift</p><p>Add 5 swings next week</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-83790013785827332052024-03-13T13:00:00.002-08:002024-03-13T13:04:31.907-08:00Log 3 13 2024<p> Easy strength, day 4, wk 1, cycle 1</p><p>5 swings</p><p>Btn press:</p><p>75 x 5, 5 swings</p><p>75 x 5, 5 swings</p><p>Squat: </p><p>185 x 5, 5 swings</p><p>185 x 5, 5 swings</p><p>Lat pull downs</p><p>100 x 5, 5 swings</p><p>100 x 5, 5 swings</p><p>Deadlift</p><p>225 x 5, 5 swings</p><p>225 x 5, 5 swings</p><p>Can add wt on squats</p><p>Can add wt on dead lifts</p><p><br /></p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-49351810382275147612024-03-12T07:13:00.001-08:002024-03-12T08:23:32.246-08:00Log 3 12 2024<p> Easy strength, day 3, week 1, cycle 1</p><p>Kb weight: 97lbs</p><p>5 swings</p><p>BTN press: </p><p>70 x 5 5 swings</p><p>70 x 5 5 swings</p><p>Squat:</p><p> 185 x 5 5 swings</p><p>185 x 5 5 swings</p><p>Lat pull downs</p><p>90 x 5 5 swings</p><p>90 x 5 5 swings</p><p><br /></p><p>Deadlidt</p><p>225 x 5 5 swings</p><p>225 x 5 swings</p><p>Can add weight on press</p><p>Can add weight on lat pull downs</p><p><br /></p><p>Time: 20:00</p><p><br /></p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-85866406353014421052024-03-11T09:06:00.002-08:002024-03-12T08:23:09.080-08:00Log 3 11 2024<p> Easy strength, day 2, week 1, cycle 1</p><p>Kb wt: 97lbs</p><p>5 swings</p><p>Btn press:</p><p>70 x 5 (5 swings)</p><p>70 x 5 (5 swings)</p><p>Squat:</p><p>175 x 5 (5 swings)</p><p>175 x 5 (5 swings)</p><p>Lat pull downs</p><p>90 x 5 (5 swings)</p><p>90 x 5 (5 swings)</p><p>Deadlift</p><p>225 x 5 (5 swings)</p><p>225 x 5 (5 swings)</p><p>Can add weight on squats</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-66743286169380256752024-03-10T18:45:00.002-08:002024-03-12T08:22:36.727-08:00Log 3 10 2024<p> Easy strength, day 1, week 1, cycle 1</p><p>Kb swings: 97lb bell</p><p>5 at start</p><p>5 in between each set</p><p>total: 45</p><p>(5 swings)</p><p>BTN press:</p><p>65 x 5 (5 swings)</p><p>65 x 5 ( 5 swings)</p><p>Squat:</p><p>175 x 5 (5 swings)</p><p>175 x 5 ( 5 swings)</p><p>Lat pull downs</p><p>70 x 5 (5 swings)</p><p>80 x 5 (5 swings)</p><p>5 swings</p><p>Deadlift:</p><p>225 x 5 (5 swings)</p><p>225 x 5</p><p>Time: 19:33</p><p><br /></p><p>Notes: can go up 10lbs on lat pulls. Add 5lbs on btn press.</p><p>Deadlifts are easy except grip is an issue</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-31733387260312539632024-03-01T17:56:00.001-09:002024-03-01T17:56:31.530-09:00Log 3 1 2024<p> Lat pull downs</p><p>55x22</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-77249632602868238432024-02-28T15:14:00.000-09:002024-02-28T15:14:27.812-09:00Log 2 28 2024<p> Strict press to clean</p><p>105x5,3,2</p><p>105x4,2,2</p><p>105x3, 5, </p><p>105 x 4</p><p><br /></p><p>Timed deadlift hold</p><p>105lbs for 81 seconss</p><p>105lbs for 40 seconds</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-31425788650283577442024-02-23T19:57:00.001-09:002024-02-23T19:57:44.164-09:00Log 2 23 2024<p> Kettlebell bell swings</p><p>Work:</p><p>97x40</p><p>97x33</p><p>97x27</p><p>97x28</p><p>97x23</p><p>Reserve:</p><p>97x14</p><p>97x17</p><p>97x18</p><p><br /></p><p>Total: 200</p><p>Imtime: 46:00</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-52588968151380530772024-02-16T07:11:00.000-09:002024-02-16T07:11:45.439-09:00Log 2 16 2024<p> EMOM squats</p><p>285 x 30</p><p>4 racks</p><p>10 minutes</p><p><br /></p><p>Front squats</p><p>75 x 15</p><p>75 x 5</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-89928652936074166852024-01-13T19:46:00.002-09:002024-01-13T19:46:27.172-09:00Log 1 13 2023<p> KB swings</p><p>97 x 39</p><p>97 x 30</p><p>97 x 28</p><p>97 x 27</p><p>97 x 22</p><p>Reserve: </p><p>97 x 11</p><p>97 x 10</p><p>97 x 6</p><p>97 x 6</p><p>97 x 5</p><p>97 x 6</p><p>Time: 57:08</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-86299865660502834792024-01-07T15:06:00.000-09:002024-01-07T15:06:46.492-09:00Log 1 7 2024<p> Squats emom</p><p>280 x 30</p><p>3 racks</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-17853537537926601422024-01-06T14:29:00.001-09:002024-01-06T14:29:44.610-09:00Log 1 6 2024<p> Power cleans</p><p>105 x 10</p><p>105 x 10</p><p>105 x 10</p><p>105 x 10</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-60537575299128808782024-01-02T19:18:00.001-09:002024-01-02T19:18:56.699-09:00Log 1 2 2024<p> Clean to press away</p><p>100 x 15</p><p>100 x 8</p><p>100x7</p><p>Lateral raises</p><p>20 x 30</p><p>20 x 20</p><p>Front raises</p><p>15 x 16</p><p>15 x 15</p><p>Decline bench press</p><p>Bar x 5</p><p>65 x 10</p><p>95 x 10</p><p>95 x 10</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-67239748878338514902023-12-31T20:43:00.002-09:002023-12-31T20:43:28.247-09:00Log 12 31 2023<p> KB swings</p><p>97 x 37</p><p>97 x 28</p><p>97 x 29</p><p>97 x 26</p><p>97 x 15</p><p>Reserve:</p><p>97 x 7</p><p>97 x 5</p><p>97 x 5</p><p>97 x 9</p><p>97 x 7</p><p>97 x 17</p><p>97 x 14</p><p>97 x 8</p><p>Time: 58:55</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-64244992155706939082023-12-27T07:23:00.001-09:002023-12-27T07:23:01.189-09:00Log 12 27 2023<p> Squats</p><p>200 x 14</p><p>315 x 5</p><p>365 x 4</p><p>415 x 3</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-7889329605519207272023-12-26T02:50:00.002-09:002023-12-26T02:50:18.304-09:00Log 12 26 2023<p> Cleans</p><p>95x10</p><p>95 x 10</p><p>105 x 10</p><p>105 x 10</p><p><br /></p><p>Deadlift</p><p>135 x 24</p><p>135 x 14</p><p>135 x 11</p><p>Bent over rows</p><p>135 x 8 (pendlay style)</p><p><br /></p><p>Bicep curls</p><p>bar x 38</p><p>Sand bag carry unknown weight</p><p>3 laps around small gym</p><p>3 lapa around small gym</p><p><br /></p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0tag:blogger.com,1999:blog-5788121137248972635.post-52013537031377166562023-12-24T07:33:00.001-09:002023-12-24T07:33:14.894-09:00Log 12 24 2023<p> Clean to press away</p><p>95 x 16</p><p>95 x 12</p><p>95 x 8</p><p>95 x 6</p><p>95 x 5</p><p>95 x 3</p>Chrishttp://www.blogger.com/profile/12864904948875512259noreply@blogger.com0