Rx: Friday October 29th

Strongman:
Strict Pull Ups: 5/5
Ring Rows: 10/10
KB Bottoms Up Press: 25 x 5, 35 x 5,
53 x 1/2/1

Axle Speed Overhead Press: 45kg@5 x 3,
65kg x 1, 75kg x 1, 85kg x F
Axle Push Press: 75kg x 3/3, 85kg x 3/5,
95kg x 5
Axle Close Grip Bench: 65kg x 8, 85kg x 8,
95kg x 10
Axle Bar Row: 95kg@3 x 5

Wt. Pull Ups: 50 x 8!
One Arm Clean & Press: 105 x 1, 125 x 1/1/1,
135 x 1, 145 x F/1(Right Arm)
DB Row: 100 x 15!
Face Pulls: 85 x 20
Ring Push Ups: 20 reps

Rx: Thursday October 28th

Westside:
Reverse Hypers: 4 x 12
GHD Sit Ups: 3 x 12

Cam-Bar Box Squats: 225@3 x 2,
275@6 x 2, 325@3 x 2(belt)
Cam-Bar Good Mornings: 185 x 10,
225 x 8, 245 x 8(belt)

Standing Abs: 4 x 5-8 reps
DB Side Bends: 80 x 5, 100 x 3, 120 x 3
DB Suitcase DL-Holds: 150@2 x 30 sec
Standing Obliques: 4 x 5 reps
One Legged Back Extension: 4 x 12

Cam-Bar Seated Box Good Morn: 45 x 50
Cam-Bar Good Mornings: 45 x 20
KB Swings: 35 x 50

Rx: Wednesday October 27th

Olympic Lifting:

Muscle/Hang Power/Hang Snatch:
40/50/60/70kg x 3-5 singles
Snatch: 60kg x 1/1/1, 70kg x 1/1,
80kg x 1/1/F/1/1/1
Overhead Squat: 80kg x 5

Overhead Pullparts: 5 x 10-15
Pullparts: 3 x 10-15
CoC#1.5, 2: 1-3 singles

Late Night CrossFit WOD:

15-Hang Power Cleans(135#)
15-Burpees
3 RDS for time: 7:33 + 3-HPCL

Rx: Tuesday October 26th

Active Recovery/CrossFit:

30-25-20-15-10-5 reps
Hip Extension
Walking Lunge Steps
For Completion:

20-Sit Ups
20-KB Swings(24kg)
4 RDS:

25-10ft Wall Ball(20#)
250 M Row(5)
3 RDS for time: 7:51

Rx: Monday October 25th

Strongman/CrossFit:

Axle Power Cleans: 35/55kg x 3,
75kg x 3/5, 85kg x 3/5, 95kg x 2/2/4
Axle Deadlifts(overhand grip): 85kg x 3,
95kg x 3, 115kg x 2/2/1/1
Axle BB Rows: 75kg x 5/8/6/7

Clean & Push Jerk: 60kg x 3, 70kg x 2,
90kg x 1

1-Clean & Jerk(90kg)
5-Pull Ups
10-Push Ups
15-Squats
10 RDS for time: 16:54

Rx: Saturday October 23rd

2010 JBLM Bench & Deadlift Competition:

Bodyweight: 164.9 lbs
Weight Class: 165 lbs

Bench Press: 3rd Place
Attempt #1: 300 lbs-Good
Attempt #2: 315 lbs-Good
Attempt #3: 330 lbs-Fail

Deadlift: 1st Place
Attempt #1: 430 lbs-Good
Attempt #2: 465 lbs-Good
Attempt #3: 505 lbs-Good

*I was on a good one at this competition!
Despite sleeping only 3 hours & partying
the night before...BeastMode kids!! I weighed
in at an easy 164.9 lbs, I didn't have
to cut any weight at all which was nice. I think I
had 6 competitors at my 165 lb weight class.
There was some bench monsters but none could
put up any big deadlifts where it counts. Tried 330 lbs
in my 3rd attempt but got stuck at lockout again. My
deadlifts haven't felt this great since my powerlifting
days, a whole year ago! My goal was to just hit 500 lbs,
I should of tried it in my 2nd attempt. 430 & 465 were
so easy & 505 was a joke! I still had another 20-30 lbs
in the tank for more. Right now I'm peaking at the right
time for Nationals & now it's mentally preparing myself
the rest of the remaining weeks. Be Relentless...Be
BeastMode!!

Rx: Thursday October 21st

Strongman:

50" Stone Load: 175 x 3, 190 x 5, 210 x 8,
240 x 21(10:19)
Stone Lap-Holds: 240@3 x 30 seconds
Stone DL-Holds: 210 x 20/20/30 seconds

*Ultimate PR, I never hit so many reps with
the 240 stone. Grip is getting more dominant
as Nationals gets closer. Lightweight baby...

Rx: Tuesday October 19th

Westside/CrossFit Session:
Facepulls: 4 x 12
Speed Bench + MM Bands(looped DB's):
135@9 x 3, 185 x 1, 225 x 1

DB Bench(palms in): 85 x 17!, 110 x 6
DB Row(straps): 150 x 8, 120 x 15

Fat Grip DB Row: 85 x 13-L/14-R
Fat Grip Hammer Curls: 35 x 6, 45 x 6, 55 x 4
Fat Grip DB Rollbacks: 35 x 10, 45 x 8, 55 x 8
Seated Row(straps): 120 x 25

10-9-8...3-2-1 reps
Sumo DLHP(95#)
Ring Dips
For Time: 6:43

*Feelin good these days, programing is at its
best leading up to contest. Started taking a new
supplement a few days ago...Jack3d. Works well
so far, it has the essentials that I like: kre-alkalyn,
caffeine, beta-alanine, arginine & other stimulants
to get your CNS & muscles right! After the workout
I weighed out at 164 lbs, I haven't been this light
since I left for college which was post surgery days.
I've come along way since then, rebuilding my baby
shoulder & reconditioning my body to handle these
demands that I do today. For those who have goals
of what they want to be or where they would like to be,
it's a long journey that takes time. Consistent time in
the gym will pay off at the end, there's no short cuts here.
Be patient & allow for the progression of your training to
take you to the next level of your goals & desires. Again,
Be Relentless...

Rx: Monday October 18th

Westside/CrossFit Session:
Standing Abs: 2 x 10
Back/Hip Ext: 2 x 10
KB Swings(70#): 2 x 10

Cam-Bar Box Squats: 135 x 3, 225 x 3/3,
275 x 3/3, 315 x 3, 335 x 3(belt), 365 x 3(belt),
385 x 3, 405 x 2(belt), 315 x 12(belt)

50-Pull Ups
50-GHD Sit Ups
50-KB Swings(70#)
50-Burpees
For Time: 17:02

3 Hours Later...
Olympic Lifting Session:

Power Clean & PP + Clean & PJ:
135 x 1+1, 155 x 1+1, 185 x 1+1, 205 x 1+1,
225 x 1+1, 235 x 1+1
Split Clean & Jerk: 235 x 1/1, 250 x 1
Clean: 235 x 2 singles, 225 x 3 singles

*Busy day in the lab. I haven't hit cambered bar
box squats in awhile, I felt pretty strong in them.
My P-Chain has made a comeback after some
neglecting. Did a Chipper met-con then rested &
refueled my body. Went to McVeigh for some Oly
lifting, worked on some cleans & pressing with
push presses & push jerks. Messed around with
the split clean again, I feel way more explosive with
that style. Right now I feel right on schedule with
Nationals & can't wait to compete!

Rx: Friday October 15th

Evening Session:
Reverse Hypers: 90/140/140 x 10

Rack DL(below knee): 135 x 5, 225 x 5,
315 x 5, 365 x 3, 405 x 3, 455 x 3, 495 x 3,
545 x 1, 565 x 1, 585 x 1, 495 x 6/405 x 10

Axle Power Clean: 35/55/65/75/85kg x 3,
95kg x F/1
DB Row: 150 x 3
Strict Pull Ups(RG): 17!
Axle DL-Holds(overhand): 95kg x 20/20/20 sec

*Heavy Rack DL's today w/ a belt. Tried the new
IronMind axle that I just bought. Gotta get that grip
ready for Nationals...It's all about the grip strength
baby!!

Rx: Thursday October 14th

Evening Session:
MM Pullparts: 2 x 12
Muscle Snatch(45#): 2 x 5
Ring Push Ups: 2 x 10
Strict Pull Ups: 2 x 5

Floor Press: 135 x 3, 185 x 3, 225 x 3,
245 x 1, 275 x 5/4
CoC#2: 4 singles
Close Grip Floor Press: 245 x 6, 225 x 10,
205 x 10

BB Row: 205 x 10/10/10, rest 45 sec
Hang Power Snatch(from blocks): 40kg x 3,
50kg x 3, 60kg x 3, 70kg x 2, 80kg x F/F
60kg x 10 singles, 50kg x 15 singles

*Doing work in the evening sessions. Pretty
much easin up on training this week. I've been
sick since Monday. Ready to hit it hard next
Monday, about 4 weeks till Nationals...READY
FOR WHATEVER!!

Wednesday:

Thruster-10
Waiter's Lunge half court
Butterfly situp-20

10 Rounds for time

Thursday:

Jump Rope/Double Unders-40
KB Swings(53lb) -20
Push ups-10

10 Rounds for time

Sniper-31.02

Friday:

Day off

Saturday:

Floor Press-3 by 5
DB Flat bench-2 by 12
Iso Row-3 by 15,12,10
50 pullups
Back extension-3 by 10
Face pulls-3 by 10
Rear delt- 2 by 12

WOD:
21-15-9
Burpees
Squat
Situps

Sniper-5.45
Boo-9.38

20 burpees .....

Morning workout:

Speed bench 185lb for 9 sets of 3 reps, 1 rep of 275lb.
Incline DB Palms in: 2 sets of 12 reps @50, 55
DB Rows: 2 sets of 12 reps @ 80lbs
DB Rollbacks: 2 sets of 12 reps @ 25lbs
Triceps extensions: 2 sets of 12 reps
Hammer curls: 2 sets of 12 reps @ 40lb
KB Floor Press: 35lb for 2 sets of 12 reps

Lunch time WOD:

4 lengths of the pool
200m row
overhead med ball hold 3 min
Repeat AMRAP 20 mins
Sniper-3 rounds plus rower....

17 burpees

Rx: Tuesday October 12th

Evening Session:

Snatch Balance: 75 x 3, 95 x 3,
135 x 2/1/F/1, 155 x 1, 175 x F/F/F,
165 x 1, 170 x F/1, 175 x 1, 185 x 1,
195 x 1, 205 x 1, 225 x 1, 235 x F/1

Overhead Squat: 185 x 6, 135 x 10
10ft Wall Ball(20#): 50!

*Thought this was gonna be a bad
night, 3 straight misses with 175 lbs.
I dropped the weight 10 lbs, focused
on my landing & feet position. Got my
mind right & worked my way up to heavier
weight. I ended up hitting 3 PR's that
workout with a final weight of 235 lbs.
Relentless Training!

Rx: Monday October 11th

Late Night Stone Session:

Speed Stone Deadlift: 120@6 x 2,
175@8 x 1, 190@7 x 1
Stone Deadlift: 210@4 x 1, 240@4 x 1

50" Stone Load Medley: 240 x 5, 210 x 7,
190 x 9, 175 x 13 = 34 reps
50" Stone to Shoulder Load: 175 x 1,
190 x F/1

10-50" Stone Load(175#)
For Time: 1:15

*Nothing better than hittin up some stones
for a whole body thrashing! I felt pretty good
even though I haven't hit them since Sniper
relocated way up North. I warmed up w/ some
stone deadlifting, working on fast pulls. 240 stone
felt easier than it has before, I think my training
right now is spot on & I'm not worried about training
too much with the actual implements. Even though
it would make it easier on myself but I think my program
has a lot of carryover benefits to the events. Looking
forward to Nationals, can't wait. BeastMode...Relentless
Training!

Rx: Saturday October 9th

Evening Session:
Strict Pull Ups: 2 x 10
Blob: 6-8 x 10-40 sec-holds
CoC#T,1.5,2: 6-8 x 1-10 singles

BTN Strict Press: 20/30/40/50kg x 3,
60kg x 3/5/6/4, 70kg x 1/1
Strict Press: 70kg x 1, 50kg x 10

Back Squat(low bar): 60kg x 10/10/10/20/
20/10/20/10/20/30, short rest
Walking Lunge: 1 lap around gym
KTE: 60 reps total

*Leg thrashing at the end, hella squats today!
Got a good sweat from all the reps, top it off
with a walking lunge around the fitness floor.
I think it covered around 300-350 ft? 5 weeks
till Strongman Nationals...Ready for whatever!!

Rx: Friday October 8th

Evening Session:
Reverse Hypers: 90/140/190 x 10
42" Box Squat Jumps: 12"@9 x 2 jumps

Front Squat(belt,sleeves): 40/60/80/100kg
x 3, 110kg x 1, 130kg x 1, 140 x F, 140kg
x 1, 150kg x F/F, 100kg x 10(sleeve only)

Back Squat(high bar): 150kg x 3
Hang Power Snatch: 40kg x 5/5, 50kg x 5/5,
Power/Muscle/Hang Po SN: 60kg x 1 each
Muscle Snatch: 60kg x 5 singles
Snatch: 60kg x 2

*Couple of PR's today, front/back squat &
snatches! I feel smaller so wanted to do
more max effort days to get a lil swole. If
feel like it has helped me in getting stronger
than I ever before. Mix intelligently & try new
things & movements. 140kg = 308#, 150kg x 330#.

Rx: Thursday October 7th

Afternoon Session:
CTB Pull Ups: 4 x 5
KB Bottoms Up Press(16kg): 3 x 5
MM Pullparts: 5 x 10

Bench Press: 95 x 5, 135 x 5, 185 x 3,
225 x 1, 275 x 1, 315 x 1, 325 x F
Close Grip Bench: 275 x 3/225 x 10

BB Row: 185 x 8/8, 225 x 5/5, 275 x 2/1,
225 x 8
One Arm DB Push Jerk: 85 x 3, 100 x 3
DB Row: 100 x 15
Triceps Pressdown: 3 x 8
Hammer Curls: 3 x 6-8

Ring Row: 2 x 10
Ring Dips: 2 x 10

Rx: Wednesday October 6th

Afternoon Session:

Speed Deadlift: 110kg@3 x 1, 130kg@3 x 1
Speed DL + Band: 110kg + Lt@3 x 1,
110kg + AV@3 x 1, 130kg + Lt@3 x 1,
130kg + AV@3 x 1
CoC#2: 4-6 singles

Deadlift(no belt): 150kg x 1, 180kg x 1,
200kg x 1/3

Farmer's Walk(100# plates): 60-80ft turns,
120-160ft x 5-6 trips@6 minutes

Bench Press(cold, no warm up): 315 x 1

Double Unders-15 reps
Butterfly Sit ups- 10 reps
Air Squat- 5 reps
Run 1 lap around gym

AMRAP:20 mins

Sniper: 10 rounds

Mid Morning WOD

"Jack"
55lb Dumbbell push press-10 reps
53lb KB Swing-10 reps
24in Box Jump-10 reps

Amrap: 20mins

Sniper 9 Rounds

10 Burpees

Late night
Water polo with staff....

100 meter swim
200 meter row
Amrap in 15 mins

Sniper: 4 rds

Killer workout, havent been in the pool for a long time. It was great eye opener to see how much i can improve on my swimming. 16 lanes total which is way more that i thought i could do. Had the rower on the pool deck. so i would swim 100 m then jump out of the water and row for 200 m. great wod!!!!

9 burpees........

Rx: Tuesday October 5th

Afternoon Session:

"Jack"
10-Push Press(115#)
10-KB Swings(24kg)
10-Box Jumps(24")
AMRAP in 20 min: 9 RDS + 10-PP/10-KB

Sott's Press(PVC): 2 x 20
Snatch Push Press: 115 x 2, 165 x 2, 185 x 2,
229 x 1/4
Power Clean & Push Jerk: 185 x 20 singles
Kipping Pull Ups: 28!

Rx: Monday October 4th

Afternoon Session:
Reverse Hypers: 70 x 10, 120 x 10,
140 x 10, 160 x 10
MM Pullparts: 15/15/15/15
Strict Pull Ups: 8/8/8/8

Deadlift(oly clean): 70/100/110/140/
160/180kg x 3 singles, 190kg x 1
Clean Pull: 110kg x 10 singles
Hang Power Clean(blocks@knee):
70kg x 5 singles, 90kg x 3 singles,
100kg x 3 singles

DB Row: 105 x 5, 125 x 5, 145 x 3,
150 x 2
Close Grip Bench: 225 x 5, 245 x 3,
275 x 2

GHR: 5, AV x 2, 25 x 5/5/5, 15
GHD Sit Ups: 10, 25 x 10/10/10
Wt. Pull Ups: 16kg x 5/5, 24kg x 3/3,
70# x 1/1

Rx: Sunday October 3rd

Evening Session:

100-16ft Wall Ball(20#)
For Time: 7:29

*After hours WOD in the lobby. I think
the target was around 14-16 ft, Chief said
it was 16ft so we'll take his word. The higher
target is hella harder obviously. I was basically
doing wall ball jump squats with a throw to the
target. Lungs were burnin & legs were thrashed
but it was a good active recovery WOD.

Rx: Saturday October 2nd

Afternoon Session:

Reverse Hypers: 50/100/150 x 15

Max Reps Back Squat(high bar): 225 x 30/20
Max Reps Bench Press: 185 x 23/18
2 RDS:

*Lil rep out session today. Had quite the
pump in my upper & lower body. Wanted
to do 40 reps in the squat but wasn't feeling
it. So decided to hit it up again after bench
press. Although it was a short session, it
drained me after it was over.

Rx: Thursday September 30th

Evening Session:

"Barbara"
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Squats
5 RDS with 3 min rest:
2:54 / 3:43 / 4:49 / 4:10 / 3:48

*Tough WOD, sit ups were really tough &
painful. I think I did 10 extra squats on the
3rd RD? Squats felt way better now that hips
were loosened up & more mobile with no
restrictions. Push up game is also dope!

Burpee Challenge Day 5

40-30-20-10
KB Swing 53lbs
Box Jumps 24 in
Butterfly sit-ups
Double Unders

For time: 16:30

Afternoon Session:

Speed Bench 185lb x3 with chains for 9 sets
275x1 no chains, 300 x 3 no chains.
Front raises 3x12 reps
DB Shrugs 75lbs 3x12
Hammer curls 50lb 3x8 reps
Lat Pulldowns 3x12 reps
Face Pulls 3x12 reps

Finally feeling better! Establishing the importance of stretching and proper warm up. Had a busy week, but got the call from BLEE. Was super pumped about the promotion for him I had to go bench. Overall I am figuring out what I need to do to succeed in and out of the weight room. Again Congrats Bro!!! Rep S.P. !!