training blog

training has been intense lately with mainly work on strength goals and athleticism with CF (crossfit) and caveman mixed in, haven't been able to go to the track lately because of a hamstring injury but i am able to run full speed and incline on treadmill so it won't be long.

right now my schedule is setup like this:

SUN: track or CF
MON: Chest and Legs
TUE: track or CF
WED: caveman or CF or hit chest again
THUR: Back and Shoulders
FRI: track or CF
SAT: caveman or CF
(primarily on track days that is where I'll be, doing sprints, plyo, and ab circuits, but if I can't be there I'll do CF)

working on attaining personal bests in compound lifts and CF standards also a few others, here is what I have so far at body weight of 175-180 lbs:

Bench: 250 Goal: 275
Squat: 275 Goal: 315
Deadlift: 350 Goal: 405
Military Press: 135 Goal: 185
1 Arm Snatch: 80 Goal: 90
Jerk: 175 Goal: 200

3-5 reps
(these are body weight plus the number listed)
Dips: 90 Goal: 180
Pull Ups: 25 Goal: 45 (definitely weak on pull ups)

still putting on small amounts of lean mass while burning fat started tracking weight in may 09 and I was 210lbs right now I'm between 175 -180

thats all for now, stay tuned for videos, more workout info, and results
dont forget to follow us on twitter @TopGunsFitness

thanks
Michael