Monday Training

A: Fat Bar Deadlift - 6-4-2, rest 3 mins b/t each
B1: 3 Tough Power Cleans (over 185#) no rest
B2: 5 Challenging Box Jumps, no rest
B3: 12 KBS - 2pood, rest 3 mins x 4
C: Back Ext x 20, rest 1 min x 3

A: I probably screwed this up.. I used a clean grip and this was probably the hardest thing I've done in a while.. used 185 for all the sets.. Couldn't hold on for 6 reps unbroken, had to re-grip at the bottom of each rep.
B1: 195
B2: 42"
B3: 70#
C: Unbroken

Saturday Training

A) Build Quick to a Tough 3 Rep Deadlift with Clean Grip
B1) Hang Power Clean, 2 Tough, No Rest
B2) 3 High Box Jumps, No Rest - Challenging Height
B3) KBS 2pood x 12, rest 3 mins x 4
C) Back Ext x 15, rest :45 x 4

A: 305#
B1: 185/205/215/215
B2: 36"/36"/40"/40"
B3: Complete Unbroken
C: Complete Fast and explosive

Friday Training and Diet Day 17

-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6  @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Standing; 3 sets lasting 2 min. each @ 2010; rest 90 sec. b/t sets

Results
1st Cycle
A: 155/165/175/185 w/ straps
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step

2nd Cycle
A: 155/170/180/195 w/ straps
B1: 8ub/5-3/4-2-2/8ub -30#
B2: All at 90# 20/15/15/15
C: 63/66/70
D: 3 sets of 20 Back Ext.

3rd Cycle
A: 135/155/175/175 no straps
B1: 8/6-2/4-3-1/4-4 a
B2: 90# x 20/15/15/15
C: 10# each side on Smith - 74/66/64
D: Back Ext 100 reps in as few sets as possible - 40/30/30

Notes:
Decided not to use the wrist straps.. Your only as strong as the weight you can hold.. So I might as well drop weight and work grip strength at the same time.

Diet
Pre Wod - Cellucor - C4 Extreme (I'll talk about this and some other changes to my diet later today)

Meal 1 (7:30am)
Post Wod - 1 scoop Whey Protein, So Delicious Coconut Milk Unsweetened, Bcaa's & Glutamine + Probiotic and fish oil

Meal 2 (8:45am)
4oz Chicken with a Bag of Cauliflower and Avocado with Tomato Basil Sauce

Meal 3 (11:45pm)
5oz Brite Salmon from TJ's and Sardines in Olive Oil + 2 tbsp EVOO with Mixed Greens

Meal 4 (3:00pm)
BCAA x 2 with Water

Meal 5 (6:00pm)
Ground Bison with Brussels Sprout and Chile Pasilla de Oaxaca Salsa + fish oil

Before Bed - Natural Calm, Glutamine and Probiotic

Calories: 2,013
Protein: 160g
Fat: 48g from pure Fat sources EVOO and Avocado -I didn't add to it the fat in my protein (bison, sardines etc)
Carb: 74g
Fiber: 47g

Saturday Training and Diet Day 11

-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6  @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Standing; 3 sets lasting 2 min. each @ 2010; rest 90 sec. b/t sets

Results
Last Cycle
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step

Today's
A: 155/170/180/195
B1: 8ub/5-3/4-2-2/8ub -30#
B2: All at 90# 20/15/15/15
C: 63/66/70
D: 3 sets of 20 Back Ext.

Notes:
B1: last set was done on the Pullup Assist Machine with 30# of help
C: First set was done with a 45# bar on a 4"step.. last 2 sets done on Smith Press Machine.. I think that bar weights about 15#

Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (7:45am)
Post Wod - 2 scoops Whey Protein, Sweet Potato Puree, Bcaa's, Glutamine and Creatine

Meal 2 (8:45am)
3oz Chicken and Pumpkin Puree

Meal 3 (11:45pm)
5oz Cod with Cucumber and Avocado

Meal 4 (2:45pm)
4 Hard Boiled Eggs

Meal 5 (5:45pm)
5.7oz Ground Bison with Cauliflower and Rao's Tomato Basil Sauce

Before Bed - Natural Calm, Glutamine and Probiotic

Calories: 2,052
Protein: 180g
Fat: 37g
Carb: 140g
Fiber: 42g

Sunday Training and Diet Day 5

-Back and Calves-
A: Bent over BB Row (squeeze scaps together); 10,8,6,6  @ 3211; rest 3 min.
B1: Wide grip strict chin @ 2010; 4 sets of 8-10; no rest
B2: Narrow grip lat pull down @ 2010; 4 sets of 15-20; rest 2 minutes.
C: Seated/ Standing/ Donkey calf raises; 3 sets lasting 2 min. each @
2010; rest 90 sec. b/t sets

Results
A: 155/165/175/185
B1: 8bwt/8bwt broken/8 -20/ 8 -40
B2: 105 x 15/ 90 x 15/ 75 x 20/ 75 x 20
C: Done on a smith rack with the bar only on a 4-6" step

Notes:
Today was miserable. I slept great, everything was in order, but this workout today was just a killer. The Rows were fine, done at tempo, big squeeze at the top for 1 second hold. But everything else was a struggle.. I started failing on the wide grip pull ups in the 2nd set.. had to move over to the assisted pull up machine (that's -20 and -40 mean) and the close grip pull downs really sent a fire through my forearms. This workout should be named Back, Calves and Forearm Training. They are on fire.. The raises were brutal also.. No breaks first set, 1 break second set and 2 breaks third set. each break was 5 seconds. Lactic acid build up in my forearms and calves today was something I haven't felt in a while. I assume that is the response Anthony is looking for.

Diet
Pre Wod - Coffee, Creatine, Bcaa's and Glutamine + Probiotic

Meal 1 (7:00am)
Post Wod - Sweet Potato Puree, 2 scoops Whey Protein, Bcaa's, Glutamine and Creatine

Meal 2 (8:00am)
Pumpkin Puree + 2.5oz Chicken

Meal 3 (12:00pm)
5.5oz Chicken with Avocado

Meal 4 (3:30pm)
4 Hard Boiled Eggs

Meal 5 (6:30pm)
Ground Bison with Broccoli and Rao's Tomato Basil Sauce

Before Bed - Natural Calm, Glutamine and Probiotic
Calories: 1,971
Protein: 184g
Fat: 33g
Carb: 126g
Fiber: 40g