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Old 10-16-2011, 08:52 AM   #1471
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.16.11

2,4,6,8,10,12
Pumpkin thrusters
Hill sprint up
Burpees
Run Down hill

Back Squat
5 x 45
5 x 135
4 x 185
3 x 235
2 x 275
1 x 305

Press
5 x 3 x 145 - easier than expected
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Old 10-17-2011, 06:26 PM   #1472
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Re: Justin McGinley - I want to be a Monster

10.17.11

Bench Press
10 x 45
5 x 95
5 x 145
5 x 165
3 x 5 x 185 - solid! Definitely have more in the tank

Back Squat
10 x 95
5 x 135
5 x 185
5 x 235
10 x 265 (PR for reps)

Squats were hard, but not crushingly so. I could have forced another couple reps if I had to(but thankfully I didn't).
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Old 10-19-2011, 07:53 PM   #1473
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.19.11

Overhead Squats - no lifting shoes, so these felt awful.
3 x 45
3 x 95
3 x 115
3 x 135
3 x 145
3 x 155
3 x 165

Back Squats
5 x 45
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275 - heavier than expected today
1 x 305 - solid.

Press
3 x 135
3 x 140
3 x 145

5 rounds of:
5 DB Presses (2 x 45)
8 Burpees

Rest two minutes

5 rounds of:
5 DB Push Presses
16 Box Jumps

Rest two minutes

5 rounds of:
5 DB Jerks
24 Air Squats

19:54 (4:59, 12:55)
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Old 10-21-2011, 07:07 PM   #1474
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

Back tight from yesterday's disc golfing.

Back Squat
5 x 45
3 x 95
3 x 145
3 x 195
3 x 245
1 x 275
1 x 305

Deficit Deadlift (on 45lb bumper)
5 x 135
5 x 185
5 x 235
5 x 275
5 x 300 - easy

DB rows
10,8,6,4,2 x 80e
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Old 10-22-2011, 01:11 PM   #1475
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.22.11

Back Squat
5 x 45
5 x 95
5 x 135
1 x 185
1 x 235
1 x 285
1 x 305
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Old 10-23-2011, 01:00 PM   #1476
Samantha Aurelio
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Re: Justin McGinley - I want to be a Monster

PUMPKIN THRUSTERS
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Old 10-24-2011, 10:40 AM   #1477
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

Quote:
Originally Posted by Samantha Aurelio View Post
PUMPKIN THRUSTERS
It was awesome.

10.24.11

AM

Back Squat
5 x 45
5 x 135
3 x 185
3 x 205
3 x 225
3 x 245
3 x 265 - FAST!
2 x 285
3 x 305 - Heavy

Press
5 x 45
3 x 95
3 x 145
5 x 3 x 150

Strict CTB Chin-ups (between press sets)
8 x 5
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Old 10-25-2011, 04:29 PM   #1478
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.25.11

Back Squat
5 x 45
3 x 135
1 x 185
1 x 235
1 x 275
1 x 305 - easy!
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Old 10-26-2011, 08:20 PM   #1479
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.26.11

Front Squat
5 x 45
3 x 95
2 x 115
2 x 125
2 x 135
2 x 145
2 x 155
2 x 165
2 x 175
2 x 185
2 x 195
2 x 205
2 x 215
2 x 225
2 x 235
2 x 245 - solid

Power Clean
5 x 45
5 x 95
3 x 115
3 x 125
3 x 135
3 x 145
20ish x 165
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Old 10-26-2011, 08:37 PM   #1480
Colin McLafferty
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Re: Justin McGinley - I want to be a Monster

Hey man good work! From the few pages of your log I've looked over it looks like our numbers are pretty similar (Squat: 315# PR, 300-310 right now
DL: 380# Press: 155# Bench: 240#). I'm contemplating a program switch that would focus mainly on lifts and some short metcons. I have to get better at running and swimming which presents some problems, but I'll just have to be satisfied with sub-optimal strength results due to those other goals. Good luck.
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