December 13th, 2013 
Day 5 Operation No Rest Day
Back Squats 7 x 3
( Progressive )
40-50-60-70-75-80-85
*15 Push Ups after each set
5mins EMOTM:
Back Squats x 3
@70kg
Break, then
50 Burpee Strict Pull Ups
50 Sit Ups
9:52
Archive for the ‘Strength’ Category
131213
111213
Day 3 Operation No Rest Day
Front Squats 5 x 5
( Constant )
*5 Ring/Bar dips after each set
@50kg, (too light, next one should be at least 60kg)
Break, then
7 Rounds
5 Pulls
5 Renegade Rows
5 DB Thrusters
DB @ 35lbs
26:15
091213
Day 1 Operation No Rest Day
Back Squats 5 x 5
( Constant )
@60kg
*5 Strict Pull Ups after each set
Back Squats 5 x 3
( Constant )
@70kg
*5 Strict Pull Ups after each set
Squats felt very good today. Can increase weights.
Break, then
2 Rounds
25 KB Swings
25 Bar Touches
50 Push Ups
9:05 (Push Up Bottleneck)
051213
Bench Press
10×10 @ 40kg
Sprained neck sleeping. Keeping it light
Weighted Pull Ups
5×3 @ 12kg
041213
http://vanguardsnc.com/041213-2
Front Squats 3 x 8
( Progressive )
40-50-60
Front Squats 5 x 2
( Progressive )
65-70-72.5-75-80(0)
Could have done 80, lost focus
Break, then
5 Rounds
7 DB Power Clean
7 DB Front Squat
7 Ring Dips
DB@35lbs
12:22 (Wasted a lot of time on dips)
031213
Deadlifts 5 x 5
@70kg (playing safe see how lower back is, feels good)
*5 Ring/Bar Dips after each set
Break, then
5 Rounds
10 DB Snatch (Each/Alternate Arms)
10 Renegade Rows
10 Push Ups
DB @ 35lbs
31:58
021213
Back Squats 5 x 5
( Progressive )
*5 Strict Pull Ups after each set
40-50-60-70-75
Front Squats 5 x 3
( Constant )
*5 Strict Pull Ups after each set
@50kg
Break, then
5 Rounds
10 DB Push Press
15 Burpees
20 Steps DB Lunges
34:01 (Legs & CNS gg)
221113
Back Squats 10 x 3
( Progressive )
40-45-50-55-60-65-67.5-70-72.5-75
5mins EMOTM
5 x Back Squats
@40kg
Left hip pain
Break, then
100 Burpee Pull Ups
(skipped, PM closing)
151113
Back Squats
5×5 @ 60kg
Bench Press
10×10 @ 45kg
8th set-8
9th set-6
10th set – 3
101913
Bench Press
10 x 10 @ 45 kg
Struggling at 7th set (7-9 reps)