[Krossinc]

Thursday

Weights

Squat -

• 135x5
• 135x5
• 225x5
• 225x5
• 225x5
• 225x5
• 225x5

Overhead Squats -

• 95x5
• 135x5
• 135x5
• 135x5
• 135x5
  

Shoot N Rack

• 185lbsx5
• 185lbsx5
  

90sec-120sec rest in between sets.

Thoughts
Iffy day. I'm having major problems getting proper depth on my squats. I believe it's due to barbell placement. When I do my overhead squats I have no problem, I drop well below parallel, however with the standard back squats I tend to drop and either barely hit parallel or barely miss it. I don't believe it's a flexibility issue, but I do need ot figure it out.

[Krossinc]

I'm getting so lazy lately...

Sunday

Cardio

Circuit - Keg Empty, Medicine Ball - 20lbs

• 20 OHS w/Keg
• 20 Medicine Ball Slams
• 40 Dumbbell Swings 25lbs - 20 each arm
• 10 - Keg Overhead Throw W/O Release
• 20 - Keg Clean n Press

x 2
Took about 5 mins for first circuit...4 mins for second one.

[Krossinc]

Monday

Weights - DE EFFORT DAY

Deadlift -

• 135x5
• 225x5
• 225x5
• 225x5
• 225x5
• 225x5

Push Press -

• 135x5
• 135x5
• 135x5
• 135x5
  

Cleans- First time doing these.

• 135lbsx5
• 135lbsx5
• 135lbsx5

Clean & Press - First time Doing Exercise

• 135lbsx5
• 135lbsx5
  

One Handed Snatch - First time Doing Exercise

• Barbellx5
  

90sec-120sec rest in between sets.

Thoughts
Okay, took the week off. Sadly, my lower back is still fairly tight. No real injury, just some knots that need working out. Tried a few new exercises today. My form sucks of course. I'm doing an odd program. It's going to look like overtraining but it's only for a short period of time (about 4-5 weeks). It's going to consist of a ME/DE week followed by a 5x5 week. We'll see how things go.

I'm fairly motivated to get going with my conditioning. While with this new routine I'll be going hard Mon-Thurs in the gym...I'll take Friday off and do 2 heavy conditioning days. I'd like to work in a muscular conditioning day, but they might need to wait until after this program.

[Krossinc]

Tuesday

Weights - DE EFFORT DAY

Squats -

• 135x5
• 135x5
• 135x5
• 135x5
• 135x5

Bench Press -

• 135x5
• 135x5
• 135x5
• 135x5
  

Pullups -

• bwx5
• bwx7
• bwx9
• bwx7
• bwx5
  

Standard Rest: 90-120 Secs

Thoughts
Mediocore day for DEs. Legs were still tired from deadlifts.

[Krossinc]

Wednesday

Weights - ME DAY

Deadlift -

• 135x3
• 225x3
• 315x3
• 365x3
• 365x2
• 365x1, 0, 0
• 315x3

Push Press -

• Had to Clean these to my chest due to no squat rack available.
• 175x3
• 175x3
• 175x3
• 175x3
• 175x3
  

90sec-120sec rest in between sets.

Thoughts
This new program I was attempting is not going to work. I was too tired on deadlifts already and my lifts sucked. I'm going to finish up a few more weeks at 5x5 next week.

[Krossinc]

Friday

Muscular Conditioning -

• Circuit A - Barbell - 115lbs [All Weight is Cleaned to the Shoulders] -
• 20 SOHP
• 10 Front Squat
• 10 Bent Over Rows
• 5 Cleans

1 Min Rest

• Circuit B - Barbell - 115lbs -
• 10 Cleans
• 10 Bent Over Rows
• 10 SOHP
• 10 Overhead Squats
• 10 Back Squats

1 Min Rest

• Circuit C - Barbell - 115lbs [All Weight is Cleaned to the Shoulders] -
• 10 BEARS
• 10 Bent Over Rows
• 2 Snatches

1 Min Rest

• Circuit C - Barbell - 115lbs [All Weight is Cleaned to the Shoulders] -
• 10 Bears
• 10 Bent Over Rows
• 10 SOHP

Thoughts
I didn't really have a program coming in to the day, I didn't expect to be at the gym. I tried to put together an interesting workout though.

[Krossinc]

Monday

Weights

Cleans -

• 135x5

Push Press -

• 165x5
• 165x5
• 165x5
• 165x5
• 165x5
  

Pullups -

• bwx5
• BW*25x5
• BW*25x5
• BW*25x5
• BW*25x5
  

Standard Rest: 90-120 Secs

Thoughts
I wanted to concentrate more on push press than usual today so I pushed my deadlifts off til Wednesday. Bit disappointed but I went for the full 5x5. Next week on my push press I want to hit 205 for 1. Should do it no problem, might be able to do it for 3. Still need to work on my push press form, I'm barely using any legs so it's almost like a sloppy OHP.

New MMA school opening up real close to me. However, I'm not the biggest fan. Teacher is a BJJ purple belt from Garth Spendiff (who is a badass) and is charging the same price as his instructor (75 a month for 4 90 min classes). There's also a MMA class 3 times a week at the same price, or $130 for both. There's no free trial session, costs $15 to try the class. Also, 3 month minimum contract and since I travel every 10 weeks - that sucks for me. Not sure what to do, I hate contracts.

[Krossinc]

Wednesday

I feel good

Squats -

• 135x5
• 225x5
  
• 245x - PR! +10lbs
• 245x5
• 245x5
  
• 265x5 - PR!!!!! + 30lbs
• 265x5

Overhead Squats -

• 135x5
  
• 155x5 - Pr! +20lbs
• 155x5
  
• 165x5 - PR!!!!! +30lbs
• 165x3
• 165x3
  

10 Minutes Shadow boxing.

Standard Rest: 90-120 Secs

Thoughts
Good day. Kicked ass on squats and OHS. I missed my one of my last OHS and did a front squat to bring it back up on the squat rack. Somehow I pinched something and twinged up my shoulder so I ended it there. Hence why I could only do 3 on my last 2 sets. Anyways, awesome day.

[Firebrace]

Sweet OHS! Are you doing them inside a power rack?

[liquid!]

You've got a pretty badass OHS Kross.