LOW STRESS WEEK
4/22/19
BW:175.6
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Comp Squat:
350×1
270×6
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Comp Press:
155×1
125×6
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Feet Up Bench:
135×10
150×10
160×10
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04/23/19
BW:176.0
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Sumo Dead:
350×1
270×6
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Comp Bench:
225×1
180×6
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530 High Bar:
135×8 x 3 sets
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04/24/19
BW:175.6
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Chinups x 15 x 1 set
Ab Wheel x 30 x 1 set
Knee Raise x 15 x 1 set
Assault Bike LISS x 30 minutes (10.2 Miles)
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04/25/19
BW:174.4
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530 Squat (no belt):
315×1@8
267.5×6@8
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Press (no belt):
150×1@8
127.5×6@8
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TnG Bench:
165×10
175×10
185×10
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First workout in the garage gym. I already love it.
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04/26/19
BW:176.0
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RDL (no belt):
175×10
185×10
200×10
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2ct Pause Press (no belt):
135×1
115×6
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Barbell Row (no belt):
115×10
125×10
135×10
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Low stress week complete. Next week i’ll start another five week development block that will be similar to the last block (press focus). This coming block should be better since I won’t be going out of town at all, I won’t have the insane Saturday HIIT sessions (tomorrow is the last one), and I’ll be in my own gym. For this past block, the wheels started falling off during week five despite really good progress the first four weeks. I’m not sure if this is due to one of the confounding variables mentioned above, or if four weeks was the right block length and five was too many (TTP, and all). I’ll be thinking about this during the next block.
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04/27/19
Last day for the SWAT Challenge HIIT workouts @ Hard HIIT. The Challenge is next weekend. These were fun, but I’m glad they’re done. I’m not really convinced that they were bad for my strength goals, but I know they weren’t good for them. One positive out of them is that it really drove home the utility of being strong and having a baseline level of conditioning and work capacity. I never had any trouble finishing the workouts, and was usually in the “front of the pack”, so to speak.
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BW: 174.8
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Round 1:
Squat Jump/Burpee Ladder
x20/10
x16/8
x12/6
x8/4
x4/2
(then)
x 1/4 mile run
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Round 2:
Pullup/KB Thruster Ladder
x12/12
x10/10
x8/8
(then)
x 1/4 mile run
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Round 3:
KB Sumo Squat to High Pull/Lateral Hand Walks over Bench Ladder
x20/20
x15/15
x10/10
(then)
x 1/4 mile run
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Round 4:
1000m Row
(then)
x 25 battling rope slams
x 50 battling rope jumping jacks
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Round 5:
MB Russian Twist x 20
Mountain Climber x 20
–3 sets each–
(then)
x 1/4 mile run
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Round 6:
Sprint 2 Flights of Stairs x 5 sets
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Took about 33 minutes.