The log is usually around 120-150 empty but I have used a log that is 185 empty. Hard to say but put it on the scale and find out.
Heres my week:
Mon - Max Lower/Dynamic Upper
Ex. Max=DL variation, box squat, GM, for reps OR weight depending on how I feel.....
Dyn Upper=3 week pendulum wave for speed/Rack OHP from sticking point, Push press, incline bench, etc....
Tricep work, Upper Back, Abs/Core,Delts....
Tue - Cardio/Rest (tire flip, sled, light farmers...)
Wed - Max Upper/Dynamic
Ex. Max=OHP, Military, Seated DB's, clean and press....
Dyn Lower=Low Box, high box, DL variation, GM/squat combo, etc..
Quad, Ham, Calf, Abs/Core...
Thur - Cardio/Rest (same as Tue)
Fri - Rest
Sat - Events
3-4 events with warmup
This is a medium intensity workout of just going through the motions with whatever is comfortable that day.
No need to tarture yourself EVERY event day. Just keep things in tune and see where you're at.
Work on technique.
Sun - Recovery. High cals and low intensity cardio.
This is ideal but not always possible. The gym days are done as modified Westside style. It is easy to become fatigued if you follow this too long. I mix it up by going from strict Westside to My 3-day split to Max OT every now and again. Im still figuring my needs and limitations out but it works pretty well for me.
