BigDumbAnimal

5-18-2013: Press

BW: 253.5

WU: Jog 800M

1A: Press
45x5
65x5
85x5
105x3
125x2
135x1
145x12

1B: Chin
255x3x8

2: Pause Squat (3”)
135x5
165x5
195x5

3A: DB Bench 85x8x3, 5
3B: DB Row 85x8/side x4

4A: Shrug (2” pause) 225x8x4
4B: DB Lateral Raise 20x8x4

5A: Dip 255x17
5B: Curl 45x50

This is now a Chad Wesley Smith-Wendler-Paul Carter-Charles Poliquin hybrid program. Just what you’re not supposed to do, right?

New press working max is 180.

Wendler's "Best of" Article

"The Prowler is easy on the knees and hard on the legs, hips, and lungs and requires the same skill level as being a United States Congressman – in other words, any idiot can do it."

-

Jim Wendler

www.jimwendler.com

Conditioning 2-20-13

Treadmill Sprints
4° Incline
8 x30” Jog / 30” rest (6-9.5 mph)
6 x30” Sprint / 60” rest (10-10.2 mph)

Got this idea from @ashmanstrength. Liked it better than Wendler-style max incline, shorter duration (and slower) sprints until I’m in better shape.

"I always get asked what kind of jump rope to use — I have one that I got at Wal-Mart. It’s a jump rope. Don’t make this any harder than it is."

-

Jim Wendler on jump ropes

www.jimwendler.com

Training 2-12-13: Bench

BW 249

Bench
45x10
135x5
155x5
165x10x3
All reps paused.

Press
45x5
105x3
125x3
140x3
All reps paused.

Box Jump
~32” x2x5

DB Row
80x10x5

Circuit (3 rounds in ~20:00)
1. Dip 250x10x3
2. Seated DB Clean 15x10, 20x10x2
3. DB Shrug 115x7, 95x10x2
4. EZ Bar Curl 70x10, 60x10x2
5. Jog 800M (7.5mph), 800M (7mph), 400M (6.5mph)

Feeling a little like what Wendler calls a cardio queen (although I’m not good at it right now). Quit on last 800; should’ve started a little slower.

"If you want to lose fat and do so by diet and increasing your conditioning, is it no wonder you got weaker?"

- 10 Nuggets of Wisdom

(Source: articles.elitefts.com)

Conditioning 8-25-12

AM BW: 248.5

1: BB Cmplx (Row/HPC/FS/PP/BS) 8x45-95-105-115

2: Work up to 6 10” treadmill hill sprints (max incline)

3: Walk 1 mile

4: DB Shrug 25s x100

Deload 8-23-12

1: Jog 3 miles 27:38 (9:13 pace)

2: Incline 5x45-95-115-135-155

3: HPS 5x45-55-65-75

4: Squat 5x45-95-135-165-195

5A: DB Bench 10x80s-85s-90s
5B: DB Row 10x80-85-90

Deload 8-20-12

AM BW 252.5

1: BB Cmplx (Row/PC/FS/Press/GM)
-» 5x95-115

2: DL 5x185-235

3: Chin 250x8

4: Run 1 mile (8:06)