Going Rogue

08/23/11

Squat

135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
415 x 1
470 x 1... PR
480 x 1... PR

Strict Press / RH

135 x 3 / 60+#2 band x 8
175 x 1 / 60+#2 band x 8
205 x 3 / 60+#2 band x 8
215 x 3 / 60+#2 band x 8

Strict Press / Ring Pullup

195 x 4 / BW x 10

Blast Strap Fallout

BW x 16


http://www.youtube.com/v/1E2Fg6MdvyY
 
08/25/11

Front Squat

135 x 3
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1

SSB Goodmorning

155 x 8
205+choked #2 x 8 x 4

Bench (pause each)

135 x 5
225 x 3
275 x 1
315 x 1
350 x 1
225 x 17

Blast Strap Arm Flutter

BW x 30 x 2
 
08/29/11

Squat

135 x 3
185 x 3
225 x 3
290 x 10
335 x 8
360 x 6
385 x 4

Front Squat

230 x 5
270 x 5 x 3

RH / Dip

(65 x 8 / BW x 12) x 3

Blast Strap Fallout / Mountain Climber Slides

BW x 10 / 20
BW x 10 / 40

Running Hatch Squat again. That was day 1.
 
08/31/11

Overhead

95 x 3
155 x 1
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
295 x 0... close
245 x 7
235 x 6
225 x 6
215 x 5

One Arm Landmine Row / GHR Back Raise

(75 x 6 / BW+25 x 8 ) x 2
(75 x 6 / BW x 15) x 2

Blast Strap Fallout / Dip Handle Pushup

(BW x 8 / BW x 12) x 2
 
I'm intrigued by this Hatch program. I found a spreadsheet, but don't really know anything of substance about the program. For example, do you use your real maxes, or is this one of those programs where you're supposed to enter X% of your maxes into the spreadsheet? Anything else I should know?

As I mentioned in my log, I like the idea of front and back squatting in the same program, but haven't had much success trying to balance the two in the past, so I want to make sure I do this right.
 
Here's the spreadsheet I use. It's a little cleaner than some of the others on the web. I use my current actual max for programming, so for this cycle, I used 480/385, even though my all-time FS PR is quite a bit higher than that.
 
09/02/11

Squat

135 x 3
185 x 3
225 x 3
290 x 10
312.5 x 8
335 x 8
360 x 8

Front Squat

230 x 5
250 x 5
270 x 5 x 2
 
09/05/11

Deadlift

245 x 3
335 x 1
445 x 1
495 x 1
525 x 1
545 x 1
515 x 1 x 5

Hip Thrust

335 x 10 x 3

Bench (pause each) / KB Swing

135 x 3 / 80 x 15
225 x 1 / 80 x 15
275 x 1 / 80 x 15
315 x 1 / 80 x 15
350 x 1
380 x 1

Bench (pause each) / Pullup

325 x 3 / BW x 6
315 x 4 / BW x 6
305 x 5 / BW x 6
295 x 6 / BW x 6
285 x 7 / BW x 6
275 x 7, fail 8

First time deadlifting since 07/10. Didn't feel too horrible, considering the lay-off.
 
9/8/11

Squat / Jump Assist Ring Muscle-Up

135 x 3
185 x 3
225 x 3 / BW x 1
290 x 10 / BW x 1
312.5 x 6 / BW x 1
335 x 6 / BW x 1
360 x 6 / BW x 1
385 x 6 / BW x 1

Front Squat / Jump Assist Ring Muscle-Up

230 x 5 / BW x 1
270 x 5 / BW x 1
290 x 5 / BW x 1
290 x 5 / BW x 5

GHR / BSFO / Furniture Slide Mountain Climber

(BW x 10 / BW x 10 / 40) x 2

T-Handle Swing

57 x 25
 
09/11/11

Overhead

155 x 3
185 x 1
215 x 1
240 x 1
265 x 1
245 x 1 x 25... 20 seconds rack to unrack

Dip Handle Pushup / Fat Bar Chin

BW x 20 / BW x 8
BW x 15 / BW x 8
BW x 12 / BW x 8
 
09/13/11

Squat

135 x 5
185 x 3
225 x 3
290 x 10
335 x 8
360 x 8
385 x 8

Front Squat

230 x 5
250 x 5
270 x 5 x 2

Jump Assist Ring Muscle Up / GHR Situp to Standup / GHR Back Raise

(BW x 3 / +10 x 10 / BW x 20) x 3
 
Those are some beastly lifts. I'm curious, how much do you weigh?

Thanks. I weigh right around 230-235.

09/17/11

Deadlift

135 x 5
245 x 1
335 x 1
445 x 1
520 x 1
495 x 1

Bench (pause)

135 x 1
225 x 1
275 x 1
315 x 1
350 x 1
225 x 21

BSFO / GHR Back Raise

BW x 12 / BW x 20
BW x 12 / BW x 30

This was an 8:30 AM workout and a nice reminder as to why I don't train in the morning. Felt like ball sacks.
 
09/18/11

Squat

135 x 5
185 x 3
225 x 3
275 x 3
315 x 8
335 x 8
385 x 6
410 x 6

Front Squat

230 x 5
270 x 5
290 x 5
310 x 5

RDL

225 x 3
275 x 3 x 5
 
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