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Old 11-17-2011, 03:09 AM   #1
Jason D Deane
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From Chump to Champ Training Journal

Heres a basic rundown of my program:

I start my week on Friday.

Friday, Sunday, Tuesday is at the gym.
Focus is on learning the oly lifts and getting stronger legs and posterior chain.

I do gymnastic style training tues, weds, fri, sat, sun at home.

Only working on these static holds at the moment: plank, reverse plank, hollow and arch hold, and chin up hang. 3 sets of :30 working towards 3x60 before I add anything, like skin the cats and L-sit. I also do wall handstands, usually 6x:20 and have recently started working headstands to help with my handstands.

I am working towards doing 20 consecutive strict pullups and 50 strict pushups. After I achieve that I'll add in dips and weighted pullups.

I'm 6'2" 215, bench about 300, squat about the same, deadlift 420. I can do 10 strict pullups, 20 dips, and 43 pushups. I will post the past week or so of training next.
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Old 11-17-2011, 03:16 AM   #2
Jason D Deane
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Re: From Chump to Champ Training Journal

11/11 friday
1a Hang Snatch 3x5 95
b Overhead squat 3x5 95
c Drop snatch 3x5 95
2 Back squat 3x5 225
150#Log/225#deadlift 15,10,5 each

11/13 Sunday
Clean 3x5 95
Front squat 3x5 135
Box jump 3x5
"Fran"

11/15 Tuesday
Snatch/oh squat 5x5 65
1x5 85
Deadlift 375 3x1 440x0
Run/walk treadmill
2 on/2 off x15 minutes
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Old 11-18-2011, 04:40 PM   #3
Jason D Deane
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Re: From Chump to Champ Training Journal

11/18
Snatch, overhead squat, drop snatch 3x5 85
Back squat 3x5 225
Cindy- 14 rounds.
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Old 11-23-2011, 12:17 AM   #4
Jason D Deane
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Re: From Chump to Champ Training Journal

11/20
front squat 135,155,165 3x5
bodyweight bench/pullups- not sure her name
9,8,8,7,7/10,10,9,8,8
11/22
snatch 10x1 95
overhead squat 6x3 95
back squat 3x5 225
kettlebell swing/goblet squat
50x25 71 3x25 should have stayed with the 50, kicked my ***.

been working free handstands a bit, getting there.
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Old 11-28-2011, 09:45 PM   #5
Jason D Deane
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Re: From Chump to Champ Training Journal

11/25
Some snatches, overhead squats
Trap bar deadlift (250#)/pullup/dip x5/10/15
Worked handstands til tired
11/27
Handstands
20 pullups, 40 pushups
40# Kettlebell one hand swing/toss/catch x many
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Old 12-02-2011, 10:56 PM   #6
Jason D Deane
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Re: From Chump to Champ Training Journal

12/1
Box squat 95,115,135x5 185 3x5 135x10
Rdl 95 3x12
Kettlebell walking lunges 80x ?
Handstands, got some nice freestanding
Worked on learning the cartwheel
Practiced dive rolls
Run 2 min hard x5 with 2 min walks in between
Will probably cut rest time next time
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Old 12-04-2011, 09:13 PM   #7
Jason D Deane
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Re: From Chump to Champ Training Journal

12/3
Sandbag front squat 3x15 (100#) alternate with:
Kettlebell swing/toss 3x30 40#
Shoulders and lower body still pretty sore and this is still "easy week".
I have my next 4 week cycle all planned and start it up Friday.
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Old 12-08-2011, 01:12 AM   #8
Jason D Deane
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Re: From Chump to Champ Training Journal

Here's the layout of my next month, starting Friday.


Friday:
Statics (plank,r.plank,hollow/arch hold, chinup grip hang, pb support)
Handstands 5-10 free attempts
Back squat 3x5, 5x3, 3,2,1,1,1
Rdl 4x6 115
Leg raise 4x6
Run 5x2'

Saturday:
Statics
Wall handstands 6x:25
L-sit 6x:10 alt w/
Arch holds 6x:20 (extra work, this is my weakest hold by far)
Pullups 4x3-6 (L-chin)
Bridging 4x:15

Sunday:
Statics
Handstands 5-10 free
Front squat 4x6
Press 4x6
Row 4x6
Leg raise 4x6
Metcon

Monday:
Rest

Tuesday:
Statics
Handstands 5-10 free
Deadlift 3x5, 5x3, 3,2,1,1,1
Goblet squats
Leg raise
Run

Wednesday:
Statics
Wall handstands 6x:25
L-sit 6x:10
Arch holds 6x:10
Pullups 4x3-6 (L chin)
Bridging 4x:15

Thursday:
Rest
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