2/13/2013

bwt: 278

Warmup

foam rolling

side lying windmills x 10 each side

thoracic extension and rotation x 10 each side

third world squat

Shoulder mobility drills

plantar fascia stretch

hip flexor stretch

MMA misery 85lbs x 6 x 6, 60 second rest

OH squat

85 x 5

135 x 8

185 x 5

185 x 5

185 x 5

Cool down: usual

## Khronos8's Journal

**Moderators:** Ironman, Jungledoc, parth, stuward, jethrof

### Re: Khronos8's Journal

2/16/2013

bwt: 277.5

Warmup

foam rolling

side lying windmills x 10 each side

third world squat

Shoulder mobility drills

plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills

shoulder dislocations x 10

OH push press

85 x 6

135 x 5

225 x 3

225 x 3

225 x 3

assisted pullups (neutral grip)

100lb assist x 5 x 5

DB row

110 x 6

110 x 6

110 x 6

Isolateral row

170 x 8 (each side)

170 x 8 (each side)

170 x 8 (each side)

Face pulls

67.5lbs x 20

67.5lbs x 18

67.5lbs x 15

DB curl

40 x 8

40 x 8

40 x 8

supersetted with tricep pushdown

100 x 8

100 x 8

100 x 8

Cooldown: usual

bwt: 277.5

Warmup

foam rolling

side lying windmills x 10 each side

third world squat

Shoulder mobility drills

plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills

shoulder dislocations x 10

OH push press

85 x 6

135 x 5

225 x 3

225 x 3

225 x 3

assisted pullups (neutral grip)

100lb assist x 5 x 5

DB row

110 x 6

110 x 6

110 x 6

Isolateral row

170 x 8 (each side)

170 x 8 (each side)

170 x 8 (each side)

Face pulls

67.5lbs x 20

67.5lbs x 18

67.5lbs x 15

DB curl

40 x 8

40 x 8

40 x 8

supersetted with tricep pushdown

100 x 8

100 x 8

100 x 8

Cooldown: usual

### Re: Khronos8's Journal

2/18/2013

bwt: 278

Warmup

foam rolling

side lying windmills x 10 each side

third world squat

Shoulder mobility drills

plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills

shoulder dislocations x 10

OH squat

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

Front squat

135 x 5

225 x 3

275 x 4

275 x 4

275 x 4

165 x 10

OH press

165 x 5

165 x 5

165 x 5

Inverted row

bwt x 10

bwt x 12

bwt x 12

Cooldown: skipped.

bwt: 278

Warmup

foam rolling

side lying windmills x 10 each side

third world squat

Shoulder mobility drills

plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills

shoulder dislocations x 10

OH squat

85 x 5

85 x 5

85 x 5

85 x 5

85 x 5

Front squat

135 x 5

225 x 3

275 x 4

275 x 4

275 x 4

165 x 10

OH press

165 x 5

165 x 5

165 x 5

Inverted row

bwt x 10

bwt x 12

bwt x 12

Cooldown: skipped.

### Re: Khronos8's Journal

Been a while since I've kept up on this. My training schedule has been FUBAR for quite a while but seems to be settling down. Figured I should start keeping track again

7/1/2013

bwt: 288

Warmup

foam rolling

side lying windmills x 10 each side

Glute mobility

Thoracic Bridges (5 each side)

third world squat (1 minute)

plantar fascia stretch

Note: no complex or KB swings for warmup. I've found that there's something wrong with my neck, once I get to about 20 reps on the KB swings (or about 3/4 of the way through a set of the complex) the back of my neck, on the side, starts experiencing severe pain. Found the same thing with high rep squats, though the onset there is delayed. As soon as I set the bar down... WHAM! Icepick to the skull. Not pleasant.

Burpees (alternate warmup, does not cause neck pain)

10 x 6

Full clean + jerk

135 x 5

185 x 3

185 x 3

185 x 3 (only 2 jerks)

185 x 3 (only 1 jerk)

185 x 6 (clean only)

(neck started hurting toward the end of those, which is why I cut out the jerks. And why I stopped at 6 on the last set)

Back squat

135 x 5

225 x 5

315 x 5

405 x 5

405 x 5

405 x 5

405 x 5

405 x 5

OH press

155 x 8

135 x 8

135 x 8

135 x 8

135 x 8

135 x 8

135 x 8

135 x 8

Super setted with

Assisted pullups

120 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

Rear delt flyes

20 x 20

20 x 20

20 x 20

Calf raises

Bwt x 20

bwt x 20

Cool down: usual.

7/1/2013

bwt: 288

Warmup

foam rolling

side lying windmills x 10 each side

Glute mobility

Thoracic Bridges (5 each side)

third world squat (1 minute)

plantar fascia stretch

Note: no complex or KB swings for warmup. I've found that there's something wrong with my neck, once I get to about 20 reps on the KB swings (or about 3/4 of the way through a set of the complex) the back of my neck, on the side, starts experiencing severe pain. Found the same thing with high rep squats, though the onset there is delayed. As soon as I set the bar down... WHAM! Icepick to the skull. Not pleasant.

Burpees (alternate warmup, does not cause neck pain)

10 x 6

Full clean + jerk

135 x 5

185 x 3

185 x 3

185 x 3 (only 2 jerks)

185 x 3 (only 1 jerk)

185 x 6 (clean only)

(neck started hurting toward the end of those, which is why I cut out the jerks. And why I stopped at 6 on the last set)

Back squat

135 x 5

225 x 5

315 x 5

405 x 5

405 x 5

405 x 5

405 x 5

405 x 5

OH press

155 x 8

135 x 8

135 x 8

135 x 8

135 x 8

135 x 8

135 x 8

135 x 8

Super setted with

Assisted pullups

120 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

130 assist x 8

Rear delt flyes

20 x 20

20 x 20

20 x 20

Calf raises

Bwt x 20

bwt x 20

Cool down: usual.

### Re: Khronos8's Journal

7/15/2013

bwt: 285

Warm up

Foam rolling

side lying windmills x10 each side

glute mobility

third world squat 1 minute

thoracic bridges x 5 each side

plantar fascia stretch

KB swings

32kg x 15

32kg x 15

32kg x 15

32kg x 15

Full Clean

135 x 5

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

135 x 5

Deadlift

315 x 5

405 x 3

495 x 1

495 x 1

495 x 1

495 x 1

495 x 1

495 x 1

495 x 1

405 x 4

315 x 6

Hammer isolateral decline press

90 each side x 8 x 8

supersetted with close grip cable row

180 x 8 x 8

30 seconds rest between each set.

Calf raises

bwt x 20

bwt x 20

bwt x 20

bwt: 285

Warm up

Foam rolling

side lying windmills x10 each side

glute mobility

third world squat 1 minute

thoracic bridges x 5 each side

plantar fascia stretch

KB swings

32kg x 15

32kg x 15

32kg x 15

32kg x 15

Full Clean

135 x 5

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

135 x 5

Deadlift

315 x 5

405 x 3

495 x 1

495 x 1

495 x 1

495 x 1

495 x 1

495 x 1

495 x 1

405 x 4

315 x 6

Hammer isolateral decline press

90 each side x 8 x 8

supersetted with close grip cable row

180 x 8 x 8

30 seconds rest between each set.

Calf raises

bwt x 20

bwt x 20

bwt x 20

### Re: Khronos8's Journal

New year. Decided to start my log again.

1/2/2014

bwt: 296

Warm up

Foam Rolling

side lying windmills x10 each side

Deadbugs x 10

glute mobility

hip rotations 5 in each direction forward and back

hip flexor stretch

third world squat 1 minute

Cossack squats x 10

plantar fascia stretch

Back Squat

135 x 5

225 x 5

315 x 5

405 x 5

455 x 3

505 x 1

555 x 1

455 x 1

315 x 13

Circuit (30 second rest)

OH press 155 x 8 x 4

Box jumps x 8 x 4

Assisted pullups (160 assist) x 8 x 4

Cool down.

1/2/2014

bwt: 296

Warm up

Foam Rolling

side lying windmills x10 each side

Deadbugs x 10

glute mobility

hip rotations 5 in each direction forward and back

hip flexor stretch

third world squat 1 minute

Cossack squats x 10

plantar fascia stretch

Back Squat

135 x 5

225 x 5

315 x 5

405 x 5

455 x 3

505 x 1

555 x 1

455 x 1

315 x 13

Circuit (30 second rest)

OH press 155 x 8 x 4

Box jumps x 8 x 4

Assisted pullups (160 assist) x 8 x 4

Cool down.