Barbell - SHIELD TRAINING SYSTEMS, LLC

Training Log 01/19/20 – 01/25/20

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 120 Miles [Goal:1500]

01/20/20
BW:177.0
–
Trap Bar w/ Belt:
315 x 7
365 x 1
405 x 1
437.5 x 1
315 x 7 x 8 sets
[1.5 – 2.5min rest]
–
Press w/ Belt:
117.5 x 7
150 x 1
162.5 x 1
117.5 x 7 x 8 sets
–
Chinups:
BW x 20,8,8,7,8,6 [60s rest]
–
Barbell Bicep Curl:
45 x 30,18,12 [60s]
–
Banded Tricep Pushdown:
Blue (x2) x 50,20,15 [30s]

01/21/20
BW:176.6
–
30min Treadmill:
8.5mph x 800m x 4 [120s rest]
8.5mph x 400m x 2 [120s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/22/20
BW:177.6
–
Press /w Belt:
125×5
150×1
162.5×1
125×5 x 8 sets
[1-2min rest]
–
Dumbbell Single Arm Row:
75 x 10 x 6 sets [60s rest]
–
Pushups:
BW x 25,15,10 [60s rest]
–
Dumbbell Seated Curl:
15’s x 25,15,10 [30s rest]
–
Barbell Tricep Extension:
45 x 25,15,10 [30s rest]

01/23/20
BW:177.6
–
Trap Bar:
340×5
390×1
437.5×1
340×5 x 8 sets
[2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BWx25,15,10 [30s rest]
–
SL/DL Calf Raise:
BW x 15/10 x 4 sets

01/24/20
BW:177.0
–
Press:
135×3
150×1
162.5×1
135×3 x 7 sets
[1-1.5min rest]
–
Assisted Pullups:
Blue Bands (2) x 20,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10 [60s rest]
–
Barbell Bicep Curl:
45×25,15,10 [30s rest]
–
Barbell JM Press:
45×25,15,10 [30s rest]
–
Hollow Body Hold:
BWx60s,45s,30s

01/25/20
BW:178.4
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Hanging Knee Raise:
BW x 20,10,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Barbell Bent Over Row:
100 x 25,15,10 [60s rest]
–
20min Treadmill:
10mph x 60s x 10 sets [60s rest]

Training Log 10/27/19 – 11/02/19

10/28/19
Squat:
235 x 7 x 11 sets [1-1.5 min rest*]
–
Bench:
175 x 7 x 11 sets [1-1.5 min rest*]
–
*kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all.
–
Tricep Pushdown:
“3” x 25,20,15,15,15,10 [45s rest]
–
Seated Calf:
45 x 15 x 5 sets [30-45s rest]
–
Decline Sit-ups:
BW x 15,10,10,10,10,10 [45s rest]
–
Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance)
–
Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy.
–

10/29/19
Deadlift:
265 x 7 x 11 sets [1.5-2 min rest]
–
DB Curl:
20’s x 20,10,10,10,10 [45s rest]
–
DB Shrug:
50s x 10 x 3 sets [45s rest]
–
Rusted Schwinn LISS x 12:30 (? Miles)
–

10/30/19
Bench:
185 x 5 x 11 sets [1-1.5 min rest]
–
Pull-ups:
BW x 8,6,6,5,5,5,5,5,5 [60 s rest]
–
Skull Crusher:
55 x 15,12,10,8 [45s rest]
–
Decline Sit-ups:
BW x 10 x 7 sets [45s rest]
–
Jump Rope x 100 x 10 sets [30s rest]
–

11/01/19
BW:175.4
–
Squat:
252.5 x 5 x 11 sets [1.5 – 2 min rest]
–
Bench Press:
175 x 7 x 11 sets [1.5-2 min rest]
–
Banded Tricep Pushdown:
Red x 25 x 4 sets [45s rest]
–
Calf Raise:
BW x 25 x 4 sets [45s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–
Good to be home.
–

11/02/19
BW: 175.4
–
Deadlift:
285 x 5 x 11 sets [2.5 min rest]
–
Lever Row:
“25” x 10 x 3 sets
–
Knee Raise:
BW x 10 x 3 sets
–
30min walk w/ Hank
——-

Training Log 10/20/19 – 10/26/19

10/21/19
BW: 172.8
–
Squat:
235 x 7 x 10 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Sit-Ups:
BW x 10 x 5 sets [30s rest]
*specificity is weird. Despite the fact that I already train abs 2x per week using commonly accepted “better” ab exercises (ab wheel/hanging knee raise), the last set of 10 had my abs on fire. I think I’ll keep these in on Monday’s to see what happens.
–
No triceps. I could tell from bench that I’m carrying some fatigue in my triceps and front delts. I don’t want to reduce bench frequency to 2x per week, so I’m reducing volume elsewhere.
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/22/19
BW: 173.2
–
Deadlift:
262.5 x 7 x 10 sets [2.5 min rest]
–
Chin-ups:
BW x 16,5,5,5,5,5,5 [1 min rest]
–
Multi-Grip Bicep Curls:
60 x 15,8,8,8,8,8,8 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/23/19
BW: 174.0
–
Bench:
172.5 x 7 x 10 sets [2.5 min rest]
*good session
–
Hanging Knee Raise:
BW x 20,8,8,8,8,8 [1 min rest]
–
Band Straight Arm Lat Pull:
Red x 50,25,25 [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

10/24/19
BW: 174.4
–
Squat:
252.5 x 5 x 10 sets [2.5 min rest]
–
SL Calf Raise:
BW x 15 x 8 sets
–(Supersetted With)–
Strict BB Bicep Curl:
45 x 12 x 7 sets
–
Neck Extensions:
20 x 20,15,10 [60s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

No video. Just a lovely Valsalva Face Picture.

10/25/19 – Had to get all of this done in an hour due to a morning meeting. I”ll bench tomorrow.
BW:172.8
–
Deadlift:
282.5 x 5 x 10 sets [2 – 2.5 min rest]
–
DB Row:
75 x 10 x 3 sets; x 8 x 5 sets [45 – 60s rest]
–
Assault Bike LISS (4.1 miles)
–

10/26/19
BW: 172.6
–
Bench:
185 x 5 x 10 sets [2.5 min rest]
–
Blast Strap “Ab Wheel”:
BW x 20,15,10,10,10,10,10,10 [60s rest]
–
Plate Hammer Curl:
25 x 30,25,20,15,10 [30s rest]
–
Banded Tricep Pushdown:
Red x 30,25,20,15,10 [30s rest]
–
BB Shrug:
45 x 30,25,20,15,10 [30s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
–

Training Log 10/13/19 – 10/19/19

10/14/19
BW:172.4
–
Squat:
232.5 x 7 x 9 sets [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
–
Banded Tricep Pushdown :
Blue x 50,30,30,30 [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/15/19
BW:172.8
–
Morning – 0700 – Annual SWAT Physical Assessment
–
The team had our annual assessment this morning, which consists of:
-1 Mile Run (Full SWAT Gear + Empty Patrol Rifle)
-60 Yard Sprint (Full SWAT Gear + Gas Mask + Battering Ram)
-30 Yard Crawl (Full SWAT Gear + Gas Mask)
-20 Yard Buddy Drag (Full SWAT Gear)
-8 Flights of Stairs (Full SWAT Gear + Battering Ram)
-Five Foot Fence Climb (Full SWAT Gear)
-5 Pullups (Full SWAT Gear)
-5 Dips (Full SWAT Gear)
*** “Full SWAT Gear” = Long Sleeve BDU’s, Boots, Belt, Entry Vest, Ballistic Helmet
–
It’s an easy assessment given my current fitness levels, even after spending all day yesterday on the range and the squat/bench session last night.
–
–
Evening – 1700 – Strength Training
–
Deadlift:
260 x 7 x 9 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
No LISS…I’d say the morning assessment can easily count for my 12.5 min daily conditioning. Lol
–
*Was NOT wanting to train after two long days of training, less than ideal sleep, and the assessment, but after I got moving it was a really good session.
—–

10/16/19
BW:172.4
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Hanging Knee Raise:
BW x 20; 8 x 5 sets [60s rest]
–
BB JM Press:
45 x 12 x 5 sets [60s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)

10/17/19
BW:173.6
–
Squat:
250 x 5 x 9 sets [2.5min rest]
–
Calf Raise:
SL x 25lb x 10 x 5 sets [30s rest]
DL x BW x 25 x 2 sets [30s rest]
–
Multi-Grip Hammer Curl:
45 x 25; 15 x 4 sets [60s rest]
–
Neck Extensions:
20lb x 25; 10 x 5 sets [30s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/18/19
BW:173.6
–
Deadlift:
280 x 5 x 9 sets (6 DOH; 3 HG) [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
*I’m trying to improve my bench technique (set up, grip width, bar path). It’s all over the place. Today was a step in the right direction.
–
Banded Tricep Pushdown:
Red x 30 x 5 sets [60s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/19/19
BW: 173.6
–
Dumbbell Row:
75 x 8 x 8 sets [1 min rest]
–
Ab Wheel:
Knees x 30; 15 x 5 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
—–

Training Update and Training Log 10/06/19 – 10/12/19

Training Update

After a long break from structured training and just “getting a workout in” every day, I’m back to regular programming. This time, I’m trying out a High Volume, Low Fatigue training approach developed by John Hanley with Barbell Hacks. The basic premise behind this type of training can be found HERE.

Here is my plan for the next five or so weeks:

Squat/Deadlift
M – Sq 65% x 7r x 8-11 sets
T- Dl 65% x 7r x 8-11 sets
W –
Th – Sq 70% x 5r x 8-11 sets
F – Dl 70% x 5r x 8-11 sets
S –
S –
***Main focus will be bumping volume weekly to get to 11 sets. I’ll also bump e1rm’s by 2.5lb / week.

Bench
M – Bench
T –
W – Bench
Th
F – Bench
S
S
**Alternating 8-11 sets of 65%x7r and 70%x5r. I’ll bump e1rm by 2.5lb every four sessions, and adding volume to get to 11 sets.

Accessory
M – Triceps
T – Biceps/Upper Back
W – Triceps/Abs/Traps
Th – Calves/Neck/Biceps
F – Triceps
S – Upper Back/Abs/Biceps/Calves/Neck
S –
**Pretty much all easy density block stuff. The barbell lifts will take priority in terms of total stress.

Conditioning
M – 12.5 min LISS
T – 12.5 min LISS
W – 12.5 min LISS
Th – 12.5 min LISS
F – 12.5 min LISS
S – 12.5 min LISS
S
**This will give me 75min/week of vigorous intensity conditioning as minimum recommended volume under the physical activity guidelines.

After 5 weeks I’ll start focusing on bumping weight. Maybe plan some 85% sessions here and there. I started really conservative with my e1rm’s so I should have some wiggle room these first several weeks.

Training Log

10/07/19
BW:173.2
–
Squat: 230 x 7 x 8 sets [2.5 min rest]
Bench: 182.5 x 5 x 8 sets [2.5 min rest]
Banded SA Tricep Pushdown: Red x 20 x 4 sets [1 min rest]
Assault Bike LISS x 12.5min (4.4 miles)

10/08/19
BW:172.2
–
Deadlift:
260 x 7 x 8 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
Plate Hammer Curl:
45×20,15,15,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.1 miles)
–

10/09/19
BW: 171.8
–
TnG Bench:
170 x 7 x 8 sets [2.5 min rest]
–
BB Skull Crusher:
45 x 25,15,15,15 [1 min rest]
–
Hanging Knee Raise:
BW x 18,8,8,8,8,8 [1 min rest]
–
Upright Row:
45 x 15 x 3 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/10/19
BW: 171.6
–
Squat: 247.5 x 5 x 8 sets [2.5 min rest]
–
Calf Raises:
BW + 25 x 25 x 4 sets [30s rest]
–
BB Bicep Curl:
45×30; 10 x 6 sets [60s rest]
–
Neck:
15 x 30; 10 x 5 sets [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/11/19
BW:172.0
–
Deadlift:
280 x 5 x 8 sets [2.5 min rest]
–
Bench:
182.5 x 5 x 8 sets [2.5 min rest]
–
Single Arm Band Tricep Pushdown:
Red x 25 x 4 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.4 miles)
–

10/12/19
BW: 172.6
–
DB Row:
75 x 10,8,8,6,6,6,6 [1 min rest]
–
Ab Wheel:
Knees x 30,12,12,12,12,12 [1 min rest]
–
Multi Grip Hammer Curl:
45 x 25,15,15,15,15 [1 min rest]
–
Calf Raise:
BW+25 x 25 x 4 sets [1 min rest]
–
Neck Extensions:
15 x 30,12,12,12,12,12 [1 min rest]
–
Assault Bike LISS x 12:30 (4.3 miles)

Training Log 03/10/19 – 03/16/19

https://youtu.be/cVAWKPjoS2Y

Monday 03/11/19
Pivot Block W1 D1
BW:176.8
–
530 Low Bar Squat (no belt):
225 x 4 x 5 sets
–
530 Bench (no belt):
160×4 x 5 sets
–
Close Grip Football Bar Bench:
130×8 x 3 sets
–
Barbell Bicep Curl:
45 x 25 x 1 set
–
Back Raise:
BW x 25 x 1 set

Tuesday 03/12/19
Pivot Block W1 D2
BW:175.8
–
530 Sumo Deadlift (no belt):
275×6,5,5,4,4….it’s comforting to know that I can’t even count to four….Lol
–
530 Press (no belt):
100×4 x 5 sets
–
Belt Squat:
400×8 x 3 sets
–
Rope Tricep Pushdown:
50 x 40 x 1 set
–

Wednesday 03/13/19
BW:175.6
–
Assault Bike 25min LISS (8.2 miles)
–
Chinups:
BW x 10 x 3 sets
–
Ab Wheel:
Knees x 25,15,10

Thursday 03/14/19
Pivot W1 D3
BW:176.2
–
530 Low Bar Squat (no belt):
225×4 x 5 sets
–
530 Bench (no belt):
170×4 x 5 sets
–
Dips:
BW x 10 x 3 sets
–
BB Bicep:
45 x 25 x 1 set

Friday 03/15/19
Pivot W1 D4
BW:178.0
–
530 Sumo Deadlift (no belt):
275×5,4,4,4,3
–
530 Press (no belt):
105×4 x 5 sets
–
Back Raise:
25 x 10 x 3 sets
–
Rope Tricep:
70 x 20 x 1 set

Saturday 03/16/19
BW:177.6
–
45 Minute HIIT @ Hard HIIT

Training Log 03/03/19 – 03/09/19

https://youtu.be/BwJl_bS9sHg

Monday 03/04/19
BW:176.0
–
High Bar Squat w/ Belt:
335×1@8
285×7@9…Went conservative with the weight so I added a rep to make up for it.
270×6@8 x 3 sets
–
Press w/ Belt:
165×1@9…Meh
135×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
65’s x 8 x 4 sets
–
Barbell Curl:
60 x 15,12,10,10
–
V-Bar Tricep Pushdown:
100×20,15,15,15
—–
Tuesday 03/05/19
BW:176.6
–
Comp Deadlift w/ Belt:
350×1@7
365×1@8
325×6@9
300×6@8 x 3 sets
–
Comp Bench w/ Belt:
255×1@8
225×6@9
200×6@8 x 3 sets
–
Box Step Up:
45×11 x 4 sets
—–
Wednesday 03/06/19
BW:175.6
–
Assault Bike LISS x 35min (11.5 miles)
–
9min Chins Density Block: 5 reps x 11 sets; 10 reps x 1 set
Ab Wheel: Knees x20,20,20,15,15,10 (60s rest b/t sets)
—–
Thursday 03/07/19
BW:176.8
–
2Ct Pause High Bar w/ Belt:
205×8@6
220×7@7 oops
235×9@8
240×8,9@8
–
Pin Press @ Shoulders:
100×8@6
110×8@7
115×8@8 x 3 sets
–
DB Flat Bench Press:
40’s x 15 x 4 sets
–
DB Curl:
25’s x 10 x 4 sets
–
Reverse Grip Tricep Pushdown:
20 reps @ 60,70,80, and 90lb
–
*Last three exercises were done with very short rest. I was running out of time.
—–
Friday 03/08/19
BW:176.8
–
2ct Pause Deadlift w/ Belt:
215×8@6
230×8@7
245×8@8 x 3 sets
–
2ct Pause Bench w/ Belt:
155×8@6
165×8@7
175×8@8
–
Strict BB Row:
115 x 11 x 4 sets
—–
Saturday 03/09/19
BW:
40 Minute HIIT Session @ Hard HIIT in Evansville.

Training Log 2/18/2019 – 02/23/2019

https://youtu.be/Nh4eEk73SGA

Monday 2/18/19 – DAY 1
BW: 175.0
–
High Bar Squat w/ Belt:
305×1@7
315×1@8
275×6@9
265×6@8 x 2 sets
*Top sets felt heavy but were fast.
–
Press w/Belt:
150×1@7
155×1@8
130×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
55s x 8 x 3 sets
–
Dumbbell Seated Bicep Curl:
25’s x 15 x 4 sets
–
Paul Dick OH Press:
50 x 12 x 4 sets
—–
Tuesday 2/19/19 – DAY 2
BW:175.0
–
Comp Dead:
330×1@7
340×1@8
300×6@9
285×6@8 x 2 sets
–
Comp Bench:
235×1@7.5
240×1@8
210×6@9
200×6@8 x 3 sets
–
Barbell Box Step Up:
45×11 x 3 sets
—–
Wednesday 2/20/19 – GPP/CONDITIONING
BW:176.2
–
9min Assisted Chinup (Blue Band): 8,8,6,6,6,6,5,5,5,5
9min Ab Wheel (Knees): 10,10,10,10,10,10,10,10,10,10
Standing Single Leg Calf Raise: BWx10 x 4 sets
–
Assault Bike LISS x 35 minutes (12.0 miles)
—–
Thursday 2/21/19 – DAY 3
BW:176.2
–
2ct Pause Squat w/ Belt:
205×8@6
215×8@7
225×9@8
225×8@8
–
Pin Press (@ Shoulder) w/ Belt:
95×8@6
105×8@7
115×8@8 x 2 sets
–
DB Flat Bench Press:
55’s x 11 x 3 sets
–
BB Bicep Curl:
50 x 15 x 4 sets
–
V-Bar Tricep Pushdown:
90 x 15 x 4 sets
—–
Friday 02/22/19 – Day 4
BW:176.2
–
2ct Pause Deadlift w/ Belt:
205×8@6
225×8@7
240×8@8 x 2 sets
–
2ct Pause Bench w/ Belt:
150×8@6
160×8@7
170×8@8 x 2 sets
*Really made myself commit to the pause on these.
–
Barbell Strict Row:
95×11 x 3 sets
—–
Saturday 02/23/19 – GPP/CONDITIONING
BW:175.6
–
Assault Bike LISS x 35 minutes (11.6 miles)
–
9min Assisted Chinup (Blue Band): 8,8,6,6,6,6,5,5,5,5
Single Leg Standing Calf Raise: BW x 12 x 4 sets
Banded Tricep Pushdown x 20 x 4 sets
Banded Bicep Curl x 20 x 4 sets
*I’ll do abs tomorrow. Next week’s training schedule will be off a little due to work.
—–

Training Log 02/10/2019 – 02/17/2019

https://youtu.be/tnj5S5IXBG4

Monday 2/11/19 – Day 1
BW: 174.0
–
High Bar Squat w/ Belt:
225×6@6
240×6@7 x 3 sets
260×6@8 x 3 sets
–
Press w/ Belt:
105×6@6
110×6@7 x 2 sets
120×6@8 x 3 sets
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 135×20@8
5min Density Block: 135×10,8,8,8,8
–
Barbell Bicep Curl:
60 x 15 x 3 sets
60 x 12
–
Barbell Lying Tricep Extension
60 x 15 x 4 sets
—–
Tuesday 2/12/19 – Day 2
BW:173.0
–
Deadlift w/ Belt:
250×6@6
265×6@7 x 3 sets
280×6@8 x 3 sets
–
Bench w/ Belt:
185×6@6
195×6@7 x 2 sets
200×6@8 x 2 sets
200×6@9
*RPE crept up on me.
–
Leg Press AMRAP@8 + 5min Density Block:
150×20@8
150×10,10,10,10,10
—–
Wednesday 2/13/19 – GPP
BW:174.2
–
Seated Cable Row 9min Density Block:
105 x 12,12,12,10,10,10,8,8,10,10
–
Stability Ball Plank 9min Density Block:
60s,60s,45s,45s,45s,45s,30s,15s
–
Dumbbell Seated Bicep Curl:
25’s x 15 x 2 sets
25’s x 10 x 2 sets
–
Paul Dick’s Overhead Press:
50 x 8 x 4 sets
*Picked this tricep move up from Andy Baker.
–
Seated Calf Raise:
65 x 15 x 4 sets
—–
Thursday 2/14/19 – Conditioning
BW:175.0
–
Assault Bike LISS x 30 minutes (10.0miles)
—–
Friday 02/15/19 – Day 3
BW:173.6
–
Safety Squat Bar Squat w/Belt:
210×8@6
220×8@7
230×8@8 x 3 sets
–
Incline Bench w/ Belt:
130×8@6
140×8@7
150×8@9
140×8@8 x 2 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
40’s x 15@8
40’s x 7,7,7,6,5
—–
Saturday 02/16/19 – Day 4
BW:174.0
–
2″ Deficit Deadlift w/ Belt:
225×8@6
235×8@7
245×8@8 x 3 sets
–
Close Grip Bench w/ Belt:
160×8@6
170×8@7
180×8@8 x 3 sets
–
Back Raise:
BW x 20 x 3 sets
–
Lat Pulldown 9min Density Block:
105×12,12,12,12,12,8,8,8,8,8
–
Standing Calf Raise:
140 x 15 x 4 sets
—–
Sunday 02/17/19 – GPP/Conditioning
BW:173.0
–
Hanging Leg Raise 9min Density Block:
x 5,5,5,5,5,5,5,5,5
–
Assault Bike LISS x 30 minute (10.1 miles)

Training Log 01/27/19 – 02/02/19

https://youtu.be/2SHh0pVok9E

Monday 1/28/19 – Day 1
BW: 172.4
–
High Bar Squat w/ Belt:
225×6@5
235×6@6 x 2 sets
250×6@7 x 2 sets
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8 x 3 sets
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 145×16@8
5min Density Block: 135×8,8,8,8,8
–
Barbell Bicep Curl:
45lb x 15,15,25
–
Rope Tricep Pushdown:
90lb x 15 x 3 sets
—–
Tuesday 1/29/19 – Day 2
BW:173.0
–
Deadlift w/ Belt:
250×6@6
260×6@7 x 2 sets
275×6@8 x 2 sets
–
Bench w/ Belt:
175×6@6
185×6@7
200×6@8 x 3 sets
–
Leg Press AMRAP@8 + 5min Density Block:
200×16@8
200×8,8,8,8,8
—–
Wednesday 1/30/19 – GPP/Conditioning
BW:174.0
–
Dumbbell Chest Supported Row 7min Density Block:
60s x 8,8,8,8,8,8,8,8
–
Stability Ball Plank 7min Density Block:
60s,60s,45s,45s,45s,30s
–
Dumbbell Bicep Curl:
30s x 15,12,10
–
Rope Tricep Pushdown:
90 x 15 x 3 sets
–
Seated Calf Raise:
60 x 15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 1/31/19 – Day 3
BW:172.8
–
Safety Squat Bar Squat w/Belt:
190×8@5
200×8@6
210×8@7 x 3 sets
–
Incline Bench w/ Belt:
125×8@6
135×8@7
145×8@8 x 3 sets
–
DB Seated Press AMRAP@8 + 5 min Density Block:
30’s x 20@8
30’s x 10,10,10,10,10
—–
Friday 02/01/19 – Day 4
BW:173.2
–
2″ Deficit Deadlift w/ Belt:
185×8@5
205×8@6
225×8@7 x 3 sets
–
Close Grip Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
–
Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,8,8,8
—–
Saturday 02/02/19 – GPP/Conditioning
BW:173.8
–
Lat Pulldown 7min Density Block:
105 x 12,12,10,10,8,8,6,6
–
Hanging Knee Raise 7min Density Block:
BW x 8,8,8,8,8,8
–
Barbell Bicep Curl:
60×15 x 3 sets
–
Lying Tricep Extension:
60×15 x 3 sets
–
Standing Calf Raise:
100×15 x 3 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade