Tag: Conventional Deadlift

Training Log 12/19/2021 – 12/25/2021

Sunday 12/19/2021
BW:184.0
–
Comp Deadlift: 315x4x6
Comp Bench: 225x4x6
High Bar Squat: 225x7x4
Dumbbell Bench Press: 65’s x 20,15,15

Monday 12/20/2021
BW: 182.4
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 [emom]
Single Arm Dumbbell Row 75×10,10,10; 55×15,15
Chinup: Band Assisted x 15,10,10,10,10; BW x 5,5,5,5

Tuesday 12/21/2021
BW: 183.0
–
Comp Low Bar: 275x4x6
Comp Press: 135x4x6
3″ Block Pull: 275x7x4
Floor Press: 185x7x4

Wednesday 12/22/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% Grade
Lat Pulldown 100x10x3
Ab Wheel x10x10 [emom]
Landmine Twist x 10×3
Hollow Body Hold x 30s x 3

Thursday 12/23/2021
BW: 182.4
–
1.5″ Deficit Deadlift: 250x6x4
CG Incline Bench: 170x6x4
TnG FU Bench: 135×20,15,15
Low Bar Squat: 225x6x5
Pullup x 12,8,5,5

Friday 12/24/2021
BW: 180.4
–
RFESS x 10 x 5
Back Raise x 10 x 5
CG Bench 185x6x4
Z Press 100×6,6,6,8

Saturday 12/25/2021
BW: 180.6
–
Assault Bike x 30min / 9.7 Miles
Knee Raise x 10 x 10
Side Bend/Hold x 10 x 5; x 30s x 5
Situp x 25,15,10
Calf Raise x 30 x 5
BB Bicep x 45 x 10 x 5
Dips x 10 x 5

Training Log 12/12/2021 – 12/18/2021

https://youtu.be/VPfx1xuh6Xk

Sunday 12/12/2021
BW: 181.2
–
Comp Deadlift: 315×4 x 6 sets
Comp Bench: 225×4 x 6 sets
High Bar Pause Squat: 225×7 x 4 sets
DB Bench Press: 50’s x 30,20,15

Monday 12/13/2021
BW: 180.8
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 sets [emom]
Banded Woodchop x 10 x 3 sets
DB Single Arm Row: 50 x 10 x 5 sets
Chinup: BWx5 x 10 sets [emom]
–
60min JUDO

Tuesday 12/14/2021
BW: 182.0
–
Comp Low Bar Squat: 275×4 x 6 sets
Comp Press: 135×4 x 6 sets
4.5″ Block Pull: 275×7 x 4 sets
Floor Press: 185×7 x 4 sets

Wednesday 12/15/2021
BW:180.8
–
Assault Bike x 30min / 10.4 Miles
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Pushup x 10 x 5
Pull Aparts x 30 x 5
Neck x 20 x 30,25,20
Calf Raise (SL/DL) x 15/15 x 5

Thursday 12/16/2021
BW: 180.0
1.5″ Deficit Deadlift 225×7 x 4
CG Incline Bench 165x7x4
TnG Bench 135×23,10,9
High Bar Squat (no belt) 185×11,10,10
Band Assisted Pullup: Green x 15,15,10

Friday 12/17/2021
BW:184.0
–
RFESS x 10×5
Back Raise x15x5
CG Bench 175x7x4
Z-Press 75x10x3
DB CS Row 50’s x 10×5

Saturday 12/18/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Knee Raise x 10 x 10
45 Degree Side Bend x 15×5; x30s x 5
Situps x 15,15,10,10,10
Dips x 10×5
BB Bicep 33×25,25,15,15,10,10
Calves x30x5

Training Log 12/05/2021 – 12/11/2021

https://youtu.be/21iDchAmvc4

12/05/2021
BW: 180.0
–
Comp Deadlift: 315×4 x 6
Comp Bench: 215×4 x 6
SSB Hatfield Squat: 160×10 x 3
DB Bench Press: 50’s x 25,20,15

12/06/2021
BW:181.2
–
Incline Treadmill x 30min @ 3.5mph
Chinup x 5 x 10 [emom]
Frotn Plank x 30s x 7; x 20s x 3 [emom]
Banded Woodchop x 10 x 3 sets
–
60min JUDO

12/07/2021
BW:180.2
–
Comp Low Bar Squat: 275×4 x 6
Comp Press: 135×4 x 6
Block Pull: 275×7 x 4
Floor Press: 170×7 x 4

12/08/2021
BW: 181.2
–
Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5]
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Calf Raise x 30 x 5
Band Pullaparts x 30 x 5
Neck x 25 x 15 x 3

12/09/2021
BW:180.2
–
1.5″ Deficit SLDL: 225×7 x 4
CG Incline Bench: 165×7 x 4
TnG Bench: 135×20,15,15
High Bar Squat (no belt, no sleeves): 185×10 x 3

12/10/2021
BW: 181.2
–
45 Degree Back Raise: BWx10 x 10
RFESS: BWx10 x 3
CG Bench: 175×7 x 4
BTN Press: 75×10 x 3
DB CS Row: 50’s x 10 x 3
Band Assisted Pullup: Avg x 10 x 3

12/11/2021
BW: 180.2
–
Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
Calf Raise x 50,40,30,30
Knee Raise x 10×5; x5x5
45 Degree Side Bend x 10 x 10
Situp x 20,15,10,10,10
Dips x 10×5
BB Bicep 45×10 x 5
Neck 15lb x 50 x 1

Training Log 11/28/2021 – 12/04/2021

https://youtu.be/jsf8p2MWYJ8

11/28/2021
BW: 182.6
–
High Bar Squat: 265×4 x 7
Comp Bench: 205×4 x 7
RDL: 235×8 x 3
Pullup: BWx 10,9,5,8,1,7,2,6,3,4

11/29/2021
BW: 181.2
–
Trap Bar Deadlift: 280×6 x 5
Press: 135×4 x 7
DB Bench Press: 85’s x 10,11,10
DB Single Arm Row: 100×8 x 3

11/30/2021
BW: 182.8
–
REST

12/01/2021
BW: 182.8
–
Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph]
SL/DL Calf Raise x 15/15 x 5
Copenhagen Plank x 20s x 5 sets
Ab Wheel x 15,10,10,10,10
Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5
Neck Extensions x 25 x 20,15,10

12/02/2021
BW: 180.2
–
Comp Deadlift: 300×4 x 7
Close Grip Incline Bench: 165×6 x 5
Barbell Lunge: 115×8 x 3
Chinup: BW x 8,8,8,7,7

12/03/2021
BW: 180.2
–
SSB Squat: 250×6 x 5
TnG Bench: 185×6 x 5
BTN Press: 100×8 x 3

12/04/2021
BW:181.0
–
Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
SL/DL Calf Raise x 15/15 x 5
Hanging Knee Raise x 20,10,10,5,5
45 Degree Side Bend x 10 x 5
Situp (myorep) x 20/10/10, 10/5/5, 8/4/3
Dips x 8 x 5
Neck Extensions 25×25,10,10

Training Log 10/24/2021 – 10/30/2021

https://youtu.be/kQYeoANQv80

Sunday 10/24/2021
BW:180.8
–
REST

Monday 10/25/2021
BW: 180.2
–
High Bar Squat:
185×4
205×4
225×4 x 5 sets
–
Comp Bench:
175×4 x 7 sets
–
RDL:
185×8 x 3 sets
–
Pullup:
BW x 15
Band assisted x 10 x 3 sets

Tuesday 10/26/2021
BW:180.2
–
Trap Bar Deadlift:
200×6
220×6
240×6 x 3 sets
–
Comp Press:
115×4 x 7 sets
–
Dumbbell Bench Press:
67.5’s x 10 x 3 sets
–
Single Arm Dumbbell Row:
75x 10,8,8

Wednesday 10/27/2021
BW: 180.0
–
Assault Bike x 30min/9.8 Miles [5min WU; 20s/100s x 10 reps; 5min CD]
Ab Wheel x 40,20,15
Feet Up Side Plank x 45s x 3 sets
Situp x 30,15,15
DB Bicep x 25’s x 15 x 3 sets
BB Skull Crusher x 33lb x 30,20,15
Neck Extensions 15lb x 35,25,15
Calf Raise (SL/DL) x 10/25 x 3 sets

Thursday 10/28/2021
BW:180.8
–
Comp Deadlift:
255×4 x 7 sets
–
Close Grip Incline Bench:
135×6 x 5 sets
–
Barbell Lunge:
65×8 x 3 sets
–
Neutral Grip Pullup:
BWx16
Band Assisted x 15,15,20

Friday 10/29/2021
BW:181.2
–
SSB Squat:
200×6
210×6
220×6 x 3 sets
–
Wide Grip Bench:
165×6 x 5 sets
–
Behind the Neck Press:
75×8 x 3 sets
–
DB Chest Supported Row:
50’s x 25,15,10

Saturday 10/30/2021
BW: 180.8
–
Assault Bike x 30min/10.3 Miles [5min WU; 20s/100s x 10; 5min CD]
–
Knee Raise x 25,15,10; Banded Woodchop x 25,15,10; Situp x 35,20,20
DB Seated Bicep 15’s x 30,25,20; JM Press 45×30,20,10
SL/DL Calf Raise BW x 10/25 x 3 sets
Neck Extensions 20lb x 30,20,10

Training Log 10/10/2021 – 10/16/2021

10/10/2021
BW:180.8
–
Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade
Situps x 25,10,10,8,7,5,5,5 [30s rest]
Pushups x 30,20,10,8,7,8,7 [30s rest]
Chinups x 10,5,5,5,5,3,4,3 [30s rest]

10/11/2021
BW: 180.8
–
Comp Deadlift:
287.5×5
325×1
355×1
385×1
287.5×5 x 4 sets
–
Comp Bench:
220×3
240×1
260×1
275×1
220×3 x 7 sets
–
Back Raise x BW x 25,20,15,15,15,15,20 [30s rest]
DB Row: 65 x 10 x 4 sets [30s rest]
BB Bicep: 45 x 8 x 5 sets [30s rest]

10/12/2021
BW:180.8
–
High Bar Squat:
262.5×5 x 5 sets
300×1
330×1
340×1
350×1
–
Comp Press:
140×3 x 8 sets
155×1
165×1
175×1
–
RFESS: 15’s x 8 x 5 sets [30s rest]
Seated DB Press: 15’s x 15,15,10,10,10 [30s rest]
Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]

10/13/2021
BW: 182.0
–
Treadmill x 15min @ 3.0mph / 10.0% Grade
Assault Bike x 15min HIIT
Ab Wheel x 35,25,15,10,10 [30s rest]
Pullup x BW x 10,5,5,4,3,3 [30s rest]
Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest]
Situp x 20,10,10,10,10 [45s rest]
DB RDL: 65’s x 8 x 5 sets [30s rest]

10/14/2021
BW: 181.8
–
Treadmill x 15min @ 3.0mph/10% Grade
–
Pause Deadlift:
262.5×5 x 5 sets
330×1
340×1
350×1
–
Close Grip Bench:
220×3 x 8 sets
245×1
260×1
275×1
–
Back Raise x 25lb x 10 x 5 sets

10/15/2021
BW:181.8
–
Neutral Chinup x 5 x 10 sets
Dips x 10 x 5 sets
Knee Raise x 15,10,8,7,5,5
Situp x 10 x 5 sets
Assault bike x 15min

10/16/2021
BW:181.2
–
REST

Training Log – 09/26/2021 – 10/02/2021

Sunday 09/26/2021
BW:181.0
–
Inverted Row: BW x 10 x 10 sets
Blast Strap Plank: 45s x 2; 30s x 8
Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s
Assault Bike LISS x 30min – 9.6 Miles

Monday 09/27/2021
BW: 181.2
–
Deadlift:
315×1
350×1
375×1
280×5 x 5 sets
–
Bench:
245×1
265×1
212.5×3 x 8 sets
–
Pushups x 10 x 10 sets
Plate Hammer Curl: 45x10x5; 25x10x5

Tuesday 09/28/2021
BW:182.0
–
High Bar Squat:
280x5x5
325×1
350×1
375×1
–
Press:
137.5x3x8
160×1
172.5×1
–
Back Raise: 25lb x 12r x 6 sets
–
3-Way Shoulder Raise: 15’s x 5 x 5 sets

Wednesday 09/29/2021
BW: N/A
–
Incline Treadmill x 45min
DB Row 50 x 10 x 5
Ab Wheel x 10 x 5
Side Plank x 30s x 5
Hollow Body Hold x 30s x 5
DB Bicep 20’s x 10 x 5

Thursday 09/30/2021
BW: N/A
–
Pause (@ Knee) Deadlift:
255x5x5
285×1
315×1
340×1
–
CG Bench:
212.5x3x8
225×1
245×1
260×1
–
RFESS: BW x 10 x 5
3-Way Shoulder 10’s x 10 x 5

Friday 10/01/2021
BW:183.0
–
2ct Pause Squat:
275x4x6
315×1
350×1
–
Low Incline Bench:
192.5x3x8
225×1
240×1
–
Dips x 10 x 5 sets
Biceps 45 x 10 x 5 sets

Saturday 10/02/2021
BW:182.8
–
60min Incline Treadmill

https://youtu.be/yyOsufEwHps

Training Log 06/21/2020 – 06/27/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 877.75 Miles [Goal:1500]

06/21/2020
BW:177.6
–
REST DAY

06/22/2020
BW:178.0
–
Comp Squat:
415×1
435×1
410×3 x 2 sets
–
TnG Bench:
280×1
290×1
255×3 x 2 sets
–
2ct Pause Bench:
225×4
235×4
245×4
235×4

06/23/2020
BW:176.0

06/24/2020
BW:177.0
–
Comp Deadlift:
435×1
450×1
405×3 x 3 sets PR
–
Comp Bench:
275×1
290×1
265×2 x 3 sets
–
Pause Squat:
355×4
365×4
375×4 PR
315×4

06/25/2020
BW:176.4
–
REST DAY

06/26/2020
BW:177.8
–
Pin Squat (w/ Belt):
405×1
425×1 PR
405×2 PR
385×2 x 2 sets
–
Pin Bench:
265×1
275×1
285×1
270×2
255×2 x 2 sets
–
Deficit Deadlift:
355×4
365×4
375×4
385×4 PR

06/27/2020
BW: 175.6
–
REST DAY