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TRAINING LOG: Sprague |
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s00ner 
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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 Posted: 10/15/12 at 6:28pm |
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1.1.4.1
Squat 10x10x150 Chins 20,15,10
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/15/12 at 6:29pm |
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Well Celtober was a bust for me... I was really looking forward to it until it was actually time to drive down.... was throwing with too many distractions and just didn't work out. My mind is already in the offseason and ready to just get stronger and improve technically.... and put on some LBs
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/16/12 at 5:15pm |
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1.1.4.2
OH 10x10x85 Widegrip Pullup 3x8 Farmer sprints 5x80ft with 150 per hand
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/18/12 at 7:11pm |
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1.1.4.3
Deads 8x10x165 Pullups 3x12 Dips 3x12 Prowler 6x30yds w/ 90#
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/23/12 at 9:59pm |
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1.1.5.1 Deload Week
Squat 3x10x96 circuit x3: 10 pullup, 10 handstand pushup, 10 pushup
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/24/12 at 7:32pm |
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light oly lifting, taking the rest of the week off
PC 3x3 50kg PS 3x3 50kg FS 3x3 50kg Chins 2x15 HS Pushups 2x12
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/29/12 at 5:47pm |
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1.2.1.1
Squats 5x10x165 PS 3x3x50kg Chins 20,17,15,15 KB PP 3x20x24kg
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 10/30/12 at 5:31pm |
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1.2.1.2
OH 5x10x90 superset dips/pullups: 3x8x25# |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 11/02/12 at 2:57pm |
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Weds
16# hammer winds Prowler 6x30mx90lb Thursday 1.2.1.3 Deads 5x10x180 superset Widegrip pullup / HS pushup 3x10 Friday 1.2.1.4 Bench 5x10x150 Push Press 3x 60,70,80,90,100kg Chins 3x12 I've switched my CoC training to doing strap holds with the #2, using 5lb now for 10sec each hand. Hoping this will help me finish off the #3. Also lots of wrist curls and reverse curls.
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 11/08/12 at 6:35pm |
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Mon
1.2.2.1 Squats 5x10x165 Power Snatch 5x3x50kg Tues 1.2.2.2 OH 5x10x90 Widegrip Pullup / Dip Superset 3x10 wrist curls 4x12x95lb Thur 1.2.2.3 Deads 5x10x180 superset Pullup 3x12 and HS Pushup 3x10 reverse curls 3x10x75 CoC #2, 4x5lb strap holds 10sec Had annual health screening and my LDL is 172, total 253... may have to cut back on the milk and add some cardio and good fats...
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 11/11/12 at 12:37am |
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Fri
HWFD 5x single spin 23-25', 6x double spin 28-30' 1.2.2.4 Bench 5x10x150 Chins 3x10 HS Pushups 3x10
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
Senior Member
Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 11/14/12 at 3:22pm |
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Mon
1.2.3.1 Squat 5x10x175 Tue 1.2.3.2 OH 5x10x100 Chins 3x8 Wed 1.2.3.3 Dead 5x10x195 Started training arm wrestling again with some guys here in town and my elbows are fried so just doing the basics here
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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Posted: 11/25/12 at 8:14pm |
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This last week was Rep Max with 90% of my previously estimated max, not much else doing, life was kicking me in the nuts, didn't do rep max for deads trying to let my sciatic heal maybe?
Squat 245x12 = 342x90%= 310 OH 135x12 = 188x90% = 170 Bench 225x12 = 314*90% = 285 Deads N/A = using 330
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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