Tom Simon’s Log

Warm-up

Deadlift

• 225 x 8
• 315 x 6
• 405 x 5
• 495 x 5 - add belt
• 545 x 3
• 535 x 3
• 535 x 2

Circus DB

• 80 x 5R/5L
• 90 x 5R/5L
• 100 x 5R/5L
• 100 x 5R/5L
• 100 x 5R/5L

Pull-ups

• 50 x 6
• 50 x 6
• 50 x 5
• 50 x 5
• 50 x 5

Body Weight = 248.2 pounds

Warm-up

Log Clean and Press (3 presses per clean)

• 85 x 3
• 135 x 3
• 135 x 3
• 135 x 3
• 185 x 2
• 185 x 3
• 205 x 3
• 205 x 3
• 205 x 3 - sometimes when I held the heavier reps at lockout I would get a “weak kneed” feeling that ran from my ribs, through my abs right down my thighs to my knees.  Very Freaky! (but kinds felt cool)  Still Trying to learn the lift.  Weight will come later.

Bench Press

• 135 x 15
• 225 x 12
• 315 x 5
• 315 x 5
• 315 x 5

Axle Hang Clean

• 95 x 5
• 135 x 5
• 185 x 3
• 185 x 3
• 185 x 3
• 185 x 3

Fat Boy Pull-ups - 60 seconds rest

• bw x 12
• bw x 10
• bw x 10
• bw x 10

Safety Bar Squats - 90 seconds rest

• 155 x 8
• 245 x 6
• 295 x 6
• 295 x 6
• 295 x 6
• 295 x 6

Body Weight = 248.8 pounds

Warm-up

Squat, 3 minutes rest

• 135 x 15
• 225 x 12
• 315 x 8
• 410 x 5 - add belt
• 410 x 5
• 410 x 5
• 410 x 5
• 410 x 5

Neutral Grip Military Press wide grip

• 95 x 12
• 135 x 10
• 135 x 8
• 135 x 8 - still taking it easy on shoulder

Pull ups

• bw x 10
• bw x 9
• bw x 8
• bw x 6
• bw x 6  - 39 total reps

Dynamic Lunges (alternating legs)

• 135 x 5 per leg
• 185 x 5 per leg
• 185 x 5 per leg
• 185 x 5 per leg
• 185 x 5 per leg

Body Weight = 246.8 pounds

Warm-up

Stone over 48 inch bar

• 195 x 5 - one motion
• 220 x 5 - one motion
• 220 x 3 - one motion
• 265 x 5 - lap
• 265 x 3 - lap
• 265 x 3 - lap

Deadlift

• 245 x 8
• 335 x 6
• 425 x 5
• 515 x 3
• 525 x 3
• 515 x 3
• 515 x 3

Done - Resting shoulder.

Warm-up

Bench, 3 minute rest

• 135 x 15
• 225 x 12
• 315 x 6
• 350 x 4
• 350 x 4
• 345 x 4
• 345 x 3 + 1 miss
• 295 x 6

Fat Bar/Axle Hang Clean

• 95 x  5
• 135 x 5
• 185 x 3
• 185 x 2
• 185 x 2
• 185 x 2
• Not enough hip explosion, too much arms, not enough ducking under to catch the bar
• Bonus:  grip is failing on second rep

Incline DB Press

• 50s x 12
• 75s x 10
• 85s x 10
• 85s x 8
• these aggravated my left shoulder

SSB Squat, 2 minutes rest

• 155 x 5
• 245 x 6
• 295 x 6
• 295 x 6
• 295 x 6

Body Weight = 249.8 pounds

Warm-up

Squat, 3 minute rest

• 135 x 15
• 225 x 12
• 315 x 10
• 405 x 5 - add belt
• 405 x 5
• 405 x 5
• 405 x 5
• 405 x 5

Push Press, Neutral Bar, Wide Grips -Technique Work

• 95 x 6
• 135 x 4
• 185 x 3
• 205 x 3
• 215 x 3
• 215 x 3

Giant Set

Dynamic Lunge >>> Low Cable Row >>> GHR >>> DB Side Raises >>> Rest

• 135 x 5/leg >>> 180 x 10 >>>  BW x 4 >>> 20s x 10 >>> 90 sec
• 135 x 5/leg >>> 270 x 8 >>>  BW x 4 >>> 25s x 10 >>> 90 sec
• 155 x 5/leg >>> 270 x 8 >>>  BW x 5 >>> 25s x 10 >>> 90 sec
• 155 x 5/leg >>> 270 x 8 >>>  BW x 6 >>> 25s x 10 >>> 90 sec
• 155 x 5/leg >>> 270 x 8 >>>  BW x 8 >>> 25s x 10 >>> done

Body Weight = 249.4 pounds

Warm-up

Straight Leg DL

• 145 x 10
• 255 x 5
• 345 x 5

Stone Over 48 inch bar

• 190 x 5
• 220 x 5
• 240 x 5
• 265 x 4
• 265 x 2

Circus DB Strict Press

• 80 x 5 R/L
• 90 x 5 R/L
• 100 x 5 R/L
• 100 x 5 R/L

DB Row

• 150 x 6 R/L
• 150 x 6 R/L
• 150 x 6 R/L
• 150 x 6 R/L

Body Weight = 249.0 pounds

Warm-up

Bench Press

• 135 x 15
• 225 x 12
• 315 x 6
• 345 x 4 - add wraps
• 345 x 4
• 345 x 4
• 345 x 4
• 295 x 7

Chin-ups

• 40 x 6
• 60 x 6
• 70 x 5
• 80 x 4
• 90 x 4
• 100 x 3 - watch video
• 70 x 4

Body Weight = 245.6 pounds

Warm-up

Squat, 3 minutes rest

• 135 x 15
• 225 x 12
• 315 x 8
• 400 x 6 - add belt
• 400 x 6
• 400 x 6
• 400 x 6

Video of squats:  http://youtu.be/gXwEQP_qTck

Neutral Grip Military Press, wide grip

• 95 x 12
• 135 x 10
• 185 x 5
• 195 x 5
• 195 x 5
• 195 x 5

Low Cable Row, Fat Neutral Grip, 24 inches wide

• 180 x 15
• 230 x 12
• 270 x 10
• 270 x 9
• 270 x 9

Safety Squat Bar Good Morning, 1 minute rest

• 155 x 6
• 245 x 6
• 245 x 6
• 245 x 6
• 245 x 6

Body Weight = 247.2 pounds

Warm-up

Bench Press

• 135 x 15
• 225 x 12
• 315 x 6
• 365 x 3
• 360 x 3
• 360 x 3
• 350 x 3

Low Cable Row, Fat Neutral Grip Handle (24 inches)

• 90 x 15
• 180 x 12
• 240 x 12
• 270 x 10
• 270 x 10
• 270 x 10
• 270 x 10

Circuit/Giant Set

Back Ext. >> Dip >> Hanging Leg Raise >> Step-ups >> DB OH Press >> Rest

• bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
• bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
• bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
• bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
• bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.

Body Weight = 245.0 pounds