Page **3** of **8**

### Re: Khronos8's Journal

Posted: **Sat Mar 03, 2012 8:01 pm**

by **Khronos8**

3/3/2012

abs are OMG sore from the reverse crunches last time. Guess I need to make them more of a regular thing.

bwt: 276

Warm up

foam rolling

side lying windmills x 10 (each side)

hip extension x 20 x 2 (each held for a 5 count)

side lying clams x 20 x 2 (each held for a 5 count)

thoracic extension and rotation (10 each side)

Glute mobility

ankle mobility

Hamstring stretches

Hip flexor stretch

third world squat x 2 (60 sec)

Shoulder mobility drills

Scap wall slides 10 x 2

Complex

MMA Misery 95lbs 6reps x 5sets, 60, 60, 60, 90 second rest. Still struggling with these.

OH press

135 x 8

165 x 6

185 x 6

185 x 6

185 x 6

Back Squat

135 x 5

225 x 3

315 x 2

405 x 5

405 x 5

405 x 5

405 x 5

315 x 10

Assisted pullups

90lb assist x 6

90lb assist x 6

90lb assist x 6

45 degree back extension

70lb db x 8

70lb db x 8

70lb db x 8

Hammer Isolateral row

160 (each side) x 8

160 (each side) x 8

160 (each side) x 8

Dips

bwt x 12

bwt x 12

bwt x 12

Facepulls

57.5 x 20

50 x 20

Cool down: usual but stuck in some spider man stretches.

### Re: Khronos8's Journal

Posted: **Wed Mar 07, 2012 11:46 pm**

by **Khronos8**

3/7/2012

Damn recurring stomach bug. Had me feeling blah on sunday, flat on my back monday, and blah tuesday. A little better today.

bwt: 272.5

Warm up

Foam roller

side lying windmills x 10 (each side)

The weird glute/hip activation/mobility thing that combines hydrants, straight leg hydrants, bird dog and quadruped pendulums into one rep. Did four reps of each (on each side), held for a 5 count

thoracic extension and rotation (10 each side)

Glute mobility

ankle mobility

Third world squat x 2 (1 minute each)

Hamstring stretches

Complex

MMA misery, 95lbs, 6reps x 4sets, 60 sec rest.

Progressive pulls, week 5

Power Cleans

205lbs x 6 x 2 (cluster sets of three)

High Pulls (with straps)

245lbs x 6 x 2

Dead lift

405lbs x 6 x 2 (cluster sets of two)

Romanian Dead lift (with straps)

315lbs x 6 x 2

Pendlay Row

205 x 6 x 2

Head supported rear delt raises

15lbs x 20

15lbs x 20

15lbs x 20

reverse crunches

10 x 3

Cool down as usual

### Re: Khronos8's Journal

Posted: **Tue Mar 13, 2012 10:00 am**

by **Khronos8**

3/12/2012

almost a week off from just feeling generally bad. Mostly stomach issues.

bwt: 276.5

Warm up

Foam roller

side lying windmills x 10 (each side)

The weird glute/hip activation/mobility thing that combines hydrants, straight leg hydrants, bird dog and quadruped pendulums into one rep. Did four reps of each (on each side), held for a 5 count

thoracic extension and rotation (10 each side)

Glute mobility

ankle mobility

Third world squat x 2 (1 minute each)

Hamstring stretches

shoulder mobility

Progressive pulls, week 6

Power Cleans

215lbs x 3 x 3

High Pulls (with straps)

265lbs x 3 x 3

Dead lift

435lbs x 3 x 3

Romanian Dead lift (with straps)

335lbs x 3 x 3

Pendlay Row

215 x 6 x 2

Head supported rear delt raises

15lbs x 20

15lbs x 20

15lbs x 20

Assisted pullups

70lb assist 4 x 3

Complex

MMA misery, 85lbs, 6reps x 3sets, 60 sec, 90 sec. Moved this to the end to try another way of adding difficulty to it, since upping the weight and reducing rest times had plateaued when I had it at the front of my work out.

reverse crunches

12, 12, 10

mixed with two sets of 15 of on the floor scap slides (figured I was flat on my back recovering from the rev crunch sets, might as well do something with the time).

Cool down as usual

### Re: Khronos8's Journal

Posted: **Tue Mar 13, 2012 7:38 pm**

by **Khronos8**

3/13/2012

Trying to catch up, also because I know I wont be able to make it to a gym till Saturday. Short, intense workout today. Probably the only time you'll see me do three sets of 10

bwt: 276

Warm up

Foam rolling

side lying windmills (10 each side)

Thoracic extension and rotation (10 each side)

Shoulder mobility drills

Ankle mobility

third world squat x2 (60 sec each)

DB Press (60 second rest)

60 x 10

100 x 10

100 x 10

100 x 10

Supersetted with DB Row (60 second rest)

90 x 10

90 x 10

90 x 10

BWT dips (60 second rest)

12

12

10

Super setted with Hammer Isolateral Rows (60 second rest)

115 x 10

115 x 10

115 x 10

Complex

MMA Misery 85lbs 6reps x 3sets, 90 sec rest, 120 sec rest. Putting these at the end makes them so much harder. I think this will work.

Diamond pushups

15 x 2

Cool down: usual.

Total time:45 minutes.

### Re: Khronos8's Journal

Posted: **Thu Mar 22, 2012 4:32 pm**

by **Khronos8**

3/16/2012

bwt: 276

Working out with my daughter

Warm up

side lying windmills (10 each side)

hydrant/extension/bird dog thing x 4

Thoracic extension and rotation (10 each side)

glute stretch

ankle mobility

third world squat

OH press

135 x 6

185 x 6

195 x 4

195 x 5

195 x 4

Back squat

195 x 5

225 x 5

315 x 5

405 x 4 (this is the set that was recorded on vid)

455 x 2

405 x 4

315 x 8

back extension

60 x 8

60 x 8

60 x 8

Bulgarian split squat

60 x 8 (each side)

60 x 8 (each side)

60 x 8 (each side)

Face pulls

48 x 20 (1 second hold)

48 x 20 (1 second hold)

Cool down: as usual

Notes: Since my daughter was there I took advantage of the opportunity and had her video my squats so I could finally take a look at my own form. A couple of people noticed me doing so and took the chance to tell me what amazing form I had, best form they'd ever seen, incredible control with that weight, said it was perfect. I was feeling great... for about 30 seconds, until I was able to watch the vid myself. Huge, hyoog, HUGE butt-wink! The angle wasnt good to see for sure, but I think I got to just below paralel ok, but from there down is basically one big butt-wink. Sure my butt goes down to the top of my ankles, but it totally rotates under me to get there.

So... two items out of this. 1st) Dont trust just anybody to comment on your form, especially not random gym goers. 2nd) back to light weights and a box for me for a bit to see if I can fix this. I already know it's going to be difficult, probably been squatting this way for more than 10 years.

Any advice on how to correct this would be most appreciated.

### Re: Khronos8's Journal

Posted: **Thu Mar 22, 2012 10:01 pm**

by **Khronos8**

3/22/2012

bwt: 279

Warm up

Foam roller

side lying windmills x 10 (each side)

thoracic extension and rotation (10 each side)

Glute mobility

ankle mobility

Third world squat x 2 (1 minute each)

Completely spaced out doing shoulder mobility drills!

Progressive pulls, week 7 (just one more week to go)

Power Clean

135 x 5

225 x 2

225 x 2

225 x 2

High Pull

275 x 3

275 x 3

Dead lift

315 x 5

405 x 2

475 x 1

475 x 1

475 x 1

475 x 1

475 x 1

Romanian Deadlift

355 x 3

355 x 3

355 x 3

Pendlay rows

225 x 3

225 x 3

225 x 3

Rear Delt flyes

20 x 20

20 x 20

20 x 20

Assisted pullups (wider pronated grip)

100lb assist x 5

100lb assist x 4

100lb assist x 5

Complex

MMA Misery. 85lbs 6 x 3. 60, 60, 60. Perfect. Felt like I was gonna die after the 3rd set. Could have pushed for 4 but didnt feel like losing my lunch.

Stir the pot planks on a med ball. 10 each direction x 2 sets.

cool down: usual.

Notes: 225 power clean is a personal best for 1RM. And it felt relatively easy. Working on my technique with those.

### Re: Khronos8's Journal

Posted: **Tue Mar 27, 2012 9:23 am**

by **Khronos8**

3/24/2012

bwt: 276.5

warm up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

Side lying clams x 20 x 2 (each held for a 5 count)

thoracic extension and rotation (10 each side)

ankle mobility

Shoulder mobility drills

DB Press

125 x 5

125 x 5

125 x 5

Super setted with Bulgarian split squats, 100lb DB held in off-hand

100 x 5 (each side)

100 x 5 (each side)

100 x 5 (each side)

Box squats, really working on form

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

In between first and second and second and third sets of above

inverse rows

bwt x 10

bwt x 10

In between third and fourth and fourth and fifth sets of squats

Pushup plus (scap extension at the top)

bwt x 15

bwt x 15

Cool down: usual

I think I need to sit back more in my squat, keep my torso more upright. My butt is just starting to curve under as I hit the box, no matter how hard I try to just push it back. Amazingly frustrating.

### Re: Khronos8's Journal

Posted: **Wed Mar 28, 2012 11:37 am**

by **Khronos8**

3/27/2012

bwt: 277.5

Warm up

Foam rolling

side lying windmills x 10 (each side)

Hip bridges x 10 (each held for a 5 count)

Hydrants x 10 (each held for a 5 count)

thoracic extension and rotation (10 each side)

ankle mobility

glute mobility

third world squats (2 x 1 minute)

hamstring stretch

Last week of progressive pulls

Power clean

135lbs x 5

235lbs x 1 (missed this one, unable to rack it)

235lbs x 1

235lbs x 1

Dead lift

315lbs x 5

405lbs x 3

515lbs x 1

515lbs x 1

515lbs x 1

515lbs x 1

515lbs x 1

RDL

375lbs x 1

375lbs x 2

375lbs x 1

375lbs x 1

375lbs x 1

Pendlay row

235lbs x 2

235lbs x 2

235lbs x 2

Rear Delt Flies

20lbs x 20

20lbs x 20

20lbs x 20

No complex, no cool down, out of time.

### Re: Khronos8's Journal

Posted: **Fri Mar 30, 2012 9:37 am**

by **Khronos8**

3/29/2012

bwt: 276.5

Warm up

Foam rolling

side lying windmills x 10 (each side)

single leg hip bridges x 10 each side(each held for a 5 count)

Hydrants x 20 (each held for a 5 count)

thoracic extension and rotation (10 each side)

hip bridges x 20 (each held for a 5 count)

Hydrants x 20 (each held for a 5 count)

third world squats (2 x 1 minute)

hamstring stretch

Shoulder mobility drills

DB incline press

100 x 6

100 x 6

100 x 6

100 x 6

Supersetted with DB Row

100 x 6

100 x 6

100 x 6

100 x 6

Dips

bwt x 15

bwt x 14

bwt x 12

super setted with hammer isolateral row (one second hold at the top)

90lbs x 12

90lbs x 12

90lbs x 12

90lbs x 12

Complex

MMA Misery, 85lbs 6 x 3, 90 sec and 120 sec rest. Felt like I was going to puke after the last one. That's what I get for laying off them for a week.

45degree hyper

bwt x 15

bwt x 15

bwt x 15

Face pulls

50lbs x 20

50lbs x 20

rev crunches

10

10

cool down: usual

### Re: Khronos8's Journal

Posted: **Mon Apr 02, 2012 11:05 pm**

by **Khronos8**

4/2/2012

Bwt: 280

Warm up

Foam rolling

side lying windmills x 10 (each side)

bird dogs x 20 (each held for a 5 count)

side lying clams x 20 (each held for a 5 count)

thoracic extension and rotation (10 each side)

quadruped pendulum x 20 (each held for a 5 count)

Hydrants x 20 (each held for a 5 count)

third world squats (2 x 1 minute)

hamstring stretch

Shoulder mobility drills

Chin ups

2, 2, 1 (this is actually a PR for me)

Assisted pull ups

80lb x 4

90lb x 4

120lb x 4

(apparently the chinups just burned me out on the movement)

OH press (no leg drive)

95lb x 6

95lb x 8

95lb x 8

95lb x 8

Dead lift

315lb x 8

315lb x 8

315lb x 8

pushups

30, 20, 12

KB swings

16kg x 30

Complex

MMA Misery, 85lb x 6reps x 4sets. 60, 60, 120sec rest.

Rev crunches (not holding on to anything)

10, 10, 10

cool down: usual

### Re: Khronos8's Journal

Posted: **Wed Apr 04, 2012 11:37 pm**

by **Khronos8**

4/4/2010

bwt: 278

warmup

could not find the foam roller!

side lying windmills x 10 (each side)

bird dogs x 20 (each held for a 5 count)

Hydrants x 20 (each held for a 5 count)

thoracic extension and rotation (10 each side)

quadruped pendulum x 20 (each held for a 5 count)

side lying clams x 20 (each held for a 5 count)

third world squat (1 minute)

glute mobility

ankle mobility

Shoulder mobility drills

Chin ups

2, 2, 3 (cheater, swung)

OH Press (strict)

115lbs x 8

115lbs x 8

115lbs x 8

115lbs x 8

Box squats (trying to work on my form to get rid of butt-wink)

135 x 6

225 x 4

225 x 4

225 x 4 (just not getting it, butt just starts to tuck under as I get down to the box)

Decided to try front squats (far as I can tell, no butt-wink here)

225 x 5

225 x 5

225 x 5

Well... its hard to do. Maybe that will be enough? seems to tax my upper back more than legs though. Guess I'll have to see how it goes. Like the clean grip better than the crossover.

Snatch grip deadlift

135 x 5

225 x 5

315 x 5

315 x 5

315 x 5

Dips

45 x 6

45 x 6

45 x 6

45 x 6

supersetted with

DB Rows

80 x 12

80 x 12

80 x 12

80 x 12

Complex

MMA misery 85lbs x 6reps x 2sets. All I could do. Was barely able to stand after the second set. Entire weight room session was about 1.5 hours (warm up takes an additional 20 minutes).

Cool down: foam rolling- Found the foam roller! then the usual yoga poses. Whew, i'm beat!

### Re: Khronos8's Journal

Posted: **Mon Apr 09, 2012 9:16 pm**

by **Khronos8**

4/9/2012

bwt: 276.5

warm up

foam rolling

side lying windmills 10 each side

glute mobility

ankle mobility

Shoulder mobility drills

Trying the "40 day workout" from T-Nation.

Chin ups

3, 3, 3

OH press (strict)

95 x 8

135 x 5

155 x 5

155 x 5

Snatch grip deadlift

225 x 8

315 x 5

315 x 5

KB swings

16kg x 35

Farmers walk

60lb DBs. 150ft. 100ft (with straps) x 2

Chinups

3, 2

anterior core

stir the pot on a exercise ball 10 each way

RKC planks 30 seconds x 2

plank 30 seconds

Cool down

### Re: Khronos8's Journal

Posted: **Wed Apr 11, 2012 9:02 am**

by **Khronos8**

4/10/2012

bwt: 274.5

day 2 of 40 day workout

two workouts today, one at noon, the other after 5.

Noon

Warm up

Foam rolling

side lying windmills x 10 each side

Thoracic extension and rotation x 10 each side

Sumo rocker squats x 10

shoulder mobility drills

Chin ups

3 ,3 ,3, 1

OH press (strict, no bounce)

135 x 5

135 x 5

Snatch grip deadlift (these are killing my shins, I may need to buy a shin guard or something)

225 x 5

315 x 5

315 x 5

KB swings

16kg x 40

Weighted rollout on knees x 5 (135)

Cool down: usual

Afternoon

Warm up

foam rolling (is it possible to do this too much? I dont think so!)

side lying windmills

Glute mobility

Front squat

135lbs x 5

225lbs x 5

225lbs x 5

225lbs x 5

Overhead squat

135lbs x 5

135lbs x 5

135lbs x 5

Yoke walk (barbell on my shoulders)

110lbs x 300ft x 2 (need a better way to do this, the strain comes from keeping the bar there, not from my legs or core)

Pushups

20

15

done.

Tomorrow is off.

### Re: Khronos8's Journal

Posted: **Fri Apr 13, 2012 10:37 am**

by **Khronos8**

4/12/2012

bwt: 276.5

Warm up

Foam rolling

Side lying windmills x 10 each side

thoracic extenstion and rotation x 10 each side

glute mobility

Shoulder mobility drills

3rd world squat 1 minute

light hamstring stretch

Day 3 of 40 day workout

Chin ups (only the first one in the set is really clean, the second is bad, the third is probably not really a chin up, but hey, it's what I've got to work with)

3, 3, 3

OH Press

135 x 5

165 x 5

165 x 5

Snatch Grip Deadlift

225 x 5

335 x 5

335 x 5

KB swing

20kg x 30

Ab rollouts

6, 5

Farmers walk

60lb dbs 150ft, 100ft (straps), 50ft (straps), 50ft (straps)

Pushups

25, 15

Cool down: usual

### Re: Khronos8's Journal

Posted: **Fri Apr 13, 2012 2:34 pm**

by **Khronos8**

4/13/2012

bwt: 275

Day 4 of 40 day workout

I'm liking the shorter sessions and working out almost every day. Not liking that I dont really lift anything super heavy.

warm up

Foam rolling

Side lying windmills x 10 each side

thoracic extenstion and rotation x 10 each side

glute mobility

Shoulder mobility drills

Scap wall slides x 15

Chin ups

3, 3, 3 (first ones feel easier than before, getting up there a bit further, last ones still butt-ugly.)

OH Press (strict)

135 x 5

175 x 5

175 x 5

Snatch Grip Deadlift

225 x 5

335 x 5

335 x 5

KB swing

24kg x 25

Ab rollouts x 6

Single leg deadlift

135 x 5 each side

Cool down as usual.