Tag: exercise

SWAT Challenge Training Program – Week 7

Welcome back for Week 7 of the EPD Foundation SWAT Challenge Training Program!

Click HERE to sign up for the Challenge!

Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5
Week 6


Otherwise, let’s get right to the programming for Week 7!

Week 7 – The Program

Week 7 – Day 1: Strength and HIIT Circuit

Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 8 minute density block

HIIT Circuit:
1-Medicine Ball Squat Jump x 20
2-Dumbbell RDL + Dumbbell Row x 15
3-Dumbbell Thruster x 15
4-Get Ups x 8
5-Bicycle Abs x 15 each leg
6-Dumbbell Reverse Lunge x 10 each leg
7-Rest 45-60 seconds
x 6 rounds


Week 7 – Day 2: Low Intensity Steady State Cardio + Abs

Exercise #1
-Running OR Cycling OR Rowing OR Incline Walking
-Prescription – 35 minutes @ a moderate intensity

Exercise #2
-Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps
-Prescription – 8 minute density block

Week 7 – Day 3: Strength and HIIT Circuit

Strength
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 8 minute density block

HIIT Circuit:
1-Goblet Squat x 10
2-Jumping Jacks x 45 seconds
3-Pushups x 15
4-Lunges x 10 each leg
5-Dumbbell Bicep Curl to Shoulder Press x 10
6-Mountain Climber x 20 each leg
7-Rest 45-60 seconds
x 6 rounds

Week 7 – Day 4: Bonus Day

HIIT Circuit OR HIIT Cardio Sprints (pick one)

HIIT Circuit:
1-Sled Push x down and back
2-Farmers Carry x down and back
3-Dips x 10
4-Deep Squat Battling Rope (Alternating) x 30s
5-Tire Flip x 45s
6-Burpees x 10
7-Rest 90-120 seconds
x 7 rounds

OR

HIIT Cardio Sprints:
Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints
Prescription: 30 seconds sprint / 90 seconds rest x 13 rounds

Important Information

The updates, additions, and/or changes from Week 6 to Week 7 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.

Happy Training, Folks!

Thanks for checking out Week 7 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!

Training Log 04/14/19 – 04/20/19

https://youtu.be/GE1kGTlRL-Q
No videos of Tuesday and only top sets for Thursday and Friday

04/15/19
BW:176.6
–
Comp Squat:
365×1@7
380×1@8
305×5 x 5 sets
–
Comp Press:
155×1@7
170×1@9.5…if you press forward out of the bottom…you’re gonna have a bad time.
140×4 x 5 sets
–
Close Grip Incline Bench (No Belt):
115×10
125×10
135×10
130×10 x 2 sets
–
Barbell Bicep Curl:
45×15 x 3 sets
–
Standing Calf Raise:
120×15 x 3 sets
—–
04/16/19
BW:175.8
–
Sumo Deadlift:
365×1
405×1
295×5 x 5 sets
*Hip was bugging me today. Stayed conservative. 
–
Comp Bench:
245×1
200×5 x 5 sets
*Meh
–
High Bar Squat (no belt):
135×10 x 5 sets
*Hip got progressively better with each set.
–
Last week of this development phase before a low stress week. I think it’s coming just in time. 
—–
04/17/19
BW:175.6
–
9min Assisted (Red Band) Chins:
10,10,10,8,8,8,6,6,6,6 [78]
–
9min Abs:
Ab Wheel x10/ Knee Raise x5 x 8 Rounds
–
Assault Bike LISS x 30 minutes (10.2 miles)
—–
4/18/19
BW: 175.8
–
2ct Pause Squat (no belt):
250×4
260×4
270×4
255×4 x 2 sets
–
Pin Press @ Shoulders (no belt):
115×4
120×4
130×4
120×4 x 2 sets
–
Press (No Belt):
70×10
80×10
90×10
80×10 x 2 sets
—–
4/19/19
BW:175.4
–
Sumo Block Pull (no belt):
275×4
295×4
315×4
295×4 x 2 sets
–
Comp Press:
125×4
135×4
145×4
125×4 x 2 sets
–
Back Raise:
BW x 25 x 3 sets
—–

Training Log 04/07/19 – 04/13/19

https://youtu.be/bJXOMgbjUfg

Spent the week out of town for SWAT training, and had to do just a little bit of modification due to equipment limitations. Pretty decent week of training despite shitty equipment and being dog ass tired coming into each training session.
—–
4/8/19
BW:175.8
–
Comp Squat:
360×1
375×1@8
300×5 x 5 sets
–
Comp Press:
150×1
165×1
135×4 x 5 sets
–
Dumbbell Close Grip Incline Bench Press:
45s x 10
55s x 10
65s x 10
60s x 10 x 2 sets
–
BB Bicep Curl:
65×15,13,13
–
Standing Calf Raise:
BW x 20 x 3 sets
—–
4/9/19
BW:?
–
Comp Deadlift:
395×1
420×1@8
330×5 x 2 sets
315×5 x 3 sets
–
Comp Bench:
250×1
260×1@8
215×4 x 5 sets
–
RFESS:
BW x 10 x 5 sets
–
Dips:
BW x 10 x 3 sets
—–
4/10/19
BW:?
–
2000m Row
–
8min Chins:
BW x 5 x 12 sets
–
Ab Wheel x 20 x 3 sets
–
Knee Raise x 8 x 3 sets
–
DB Bicep Curl:
20s x 15 x 3 sets
–
Standing Calf Raise:
BW x 20 x 3 sets
–
Incline Treadmill LISS x 30 minutes
—–
4/11/19
BW:?
–
2ct Pause Squat (No Belt):
275×4
290×4
300×4@9
285×4 x 2 sets
–
Seated Pin Press @ Shoulders:
100×4
115×4
125×4@9
115×4 x 2 sets
–
Press (No Belt):
60×10
75×10
90×10
85×10 x 2 sets
—–
4/12/19
BW:?
–
Mid Shin Sumo Rack Pull (No Belt):
295×4
315×4
330×4@9
315×4 x 2 sets
–
Comp Press:
125×4
135×4
145×4@9
135×4 x 2 sets
–
Back Raise:
BW x 25 x 3 sets
–
BB Bicep Curl:
50 x 20,15,10
–
Seated Calf Raise:
50 x 10 x 3
–
Tricep Pushdown:
80 x 20 x 3 sets
—–
4/13/19
BW:176.6
–
40min HIIT @ Hard HIIT
—–

Training Log 03/24/19 – 03/30/19

https://youtu.be/4Sy5BsaX0Fk

Monday 3/25/19
BW:175.0
–
Comp Squat:
350×1@7
365×1@8
290×5 x 5 sets
–
Comp Press:
155×1@8
130×4 x 5 sets
–
Close Grip Incline Bench:
115×10
125×10
135×10
130×10
–
Barbell Bicep Curl:
55 x 15 x 3 sets
–
101 Standing Calf Raise:
80 x 10 x 3 sets

Tuesday 3/26/19
BW:174.0
–
Sumo Deadlift:
385×1@7
405×1@8
315×5 x 5 sets
–
Comp Bench:
255×1@8
210×4 x 5 sets
–
Dumbbell Rear Foot Elevated Split Squat:
25’s x 10
30’s x 10
35’s x 10
30’s x 10
–
Dips:
BW x 20 x 3 sets
–
101 Seated Calf Raise:
55 x 10 x 3 sets

Wednesday 3/27/19
BW:176.0
–
7min Chinup Density Block:
7,7,7,7,7,6,6,6 [53]
–
7min Abs Density Block:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 4 sets
–
Assault Bike LISS x 30 minutes (9.7 miles)

Thursday 03/28/19
BW: 174.6
–
2ct Pause Squat (no belt):
235×4
245×4
260×4 x 3 sets
–
Pin Press @ shoulders (no belt):
110×4
120×4
130×4 x 3 sets
–
Close Grip Bench (no belt):
155×10
165×10
175×10
165×10
–
Barbell Bicep Curl:
60 x 15 x 3 sets
–
101 Standing Calf Raise:
100 x 10 x 3 sets
–

Friday 03/29/19
BW:175.6
–
Mid Shin Rack Pull (No Belt):
250×4
270×4
285×4 x 3 sets
–
Comp Press:
115×4
125×4
135×4 x 3 sets
–
Back Raise:
35 x 15 x 4 sets
–
Pushup:
BW x 20 x 3 sets
–
101 Seated Calf Raise:
60 x 10 x 3 sets
–

Saturday 03/30/19
BW:174.4
–
HIIT Session @ Hard HIIT in Town. I’ve been doing these every Saturday to help get the word out for the SWAT Challenge our team holds in May. They are particularly brutal, but they haven’t affected my training at all. I’m actually going to log today’s because I remembered to do so, lol.
–
6min row for distance – I think I rowed somewhere around 1300m
–
*1 min rest*
–
6min of various sprints, crawls, etc (about 20 yards each)
–
*1 min rest*
–
10 Burpees – 1 Stair Sprint
8 Burpees – 2 Stair Sprints
6 Burpees – 3 Stair Sprints
4 Burpees – 4 Stair Sprints
*Each sprint is two flights of stairs
–
*2-3 min rest*
–
15 DB Thruster – 15 DB Burpee to Pushup to Renegade Row – 15 Situps
12 DB Thruster – 12 DB Burpee to Pushup to Renegade Row – 12 Situps
10 DB Thruster – 10 DB Burpee to Pushup to Renegade Row – 10 Situps
8 DB Thruster – 8 DB Burpee to Pushup to Renegade Row – 8 Situps
6 DB Thruster – 6 DB Burpee to Pushup to Renegade Row – 6 Situps
4 DB Thruster – 4 DB Burpee to Pushup to Renegade Row – 4 Situps
2 DB Thruster – 2 DB Burpee to Pushup to Renegade Row – 2 Situps
**I used 10lb DB’s. This took about 13.5 minutes to complete**
–
Pure hell. But it’s a fun way for myself and other SWAT team members to interact with the public.

Training Log 03/17/19 – 03/23/19

I’m going to spend the next twelve weeks focusing on developing my strength in the low bar squat, the standing press, and the sumo deadlift. I’ve never trained specifically for the press or sumo deadlift. I’m excited to see how this goes.

https://youtu.be/FtcgJsJYjBc

Monday – 3/18/19
BW:174.6
–
Comp Squat:
340×1@7
355×1@8
285×5 x 5 sets
–
Comp Press:
155×1@8
125×4 x 5 sets
–
CG Incline Bench:
115×10
125×10
130×10
120×10
–
Barbell Bicep:
45×15 x 3 sets
—–

Tuesday 3/19/19
BW:174.8
–
Sumo Deadlift:
375×1@7
390×1@8
310×5
295×5 x 4 sets
*It’s obvious this is a novel lift. I started with a pretty wide stance, but had to move it in as the sets progressed due to some rapidly accumulating muscular fatigue in my glutes and hamstrings. From the amount of weight I was able to work up to, I think this is going to be an efficient way to pull for me as long as my hips can tolerate it. I’ve NEVER trained the sumo deadlift more than a few one off times in a pivot block or something, so the fact that I was able to work up to 390 on day one is promising. I expect to see some rapid improvement as my technique improves and I get some volume under me. I’m kind of in no man’s land with this, so even the RPE ratings are total guesswork. I did drop the weight on the back offs due to the acute fatigue, but all the reps were fast. Any comments are welcome.
–
Comp Bench:
250×1@8
205×5,4,4,4,4
*Alan Thrall’s recent video on leg drive helped a lot here.
–
DB Rear Foot Elevated Split Squat:
10s x10
20s x10
30s x10
20s x10
*Went conservative here as my glutes and hamstrings were already “tired”.
–
Dips:
BWx15 x 3 sets
—–

Wednesday 03/20/19
BW:174.4
–
7min Chins:
BW x 6 x 8 sets [48]
–
7min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise x 6 x 4 sets
–
Assault Bike LISS x 25 minutes (8.2 miles)

Thursday 03/21/19
BW:176.4
–
2ct Pause Squat (No Belt):
225×4
235×4
250×4 x 3 sets
–
Pin Press @ Shoulders (No Belt):
105×4
115×4
125×4 x 3 sets
–
Close Grip Bench Press (No Belt):
145×10
155×10
160×10
150×10
–
Barbell Bicep Curl:
50×15 x 3 sets
–
101 Standing Calf Raise:
60×10 x 3 sets
*1ct pause at bottom and top
—–

Friday 03/22/19
BW:174.2
–
Mid Shin Rack Pull (No Belt):
245×4
265×4
275×4 x 3 sets
–
Comp Press:
110×4
120×4
130×4 x 3 sets
–
Back Raise:
25×15 x 3 sets
–
Pushups:
BWx15 x 3 sets
–
101 Seated Calf Raise:
45×10 x 3 sets
*1ct pause at bottom and top
—–

Saturday 03/23/19
BW:176.0
32 minute HIIT session @ Hard HIIT


FREE SWAT CHALLENGE TRAINING PROGRAM

https://www.facebook.com/epdfswat/ OR
www.epdfoundation.org

Each year in the spring, the Evansville Police Department Foundation hosts the SWAT Challenge. The SWAT Challenge is the area’s only urban 5k obstacle course. The SWAT Challenge is open to anyone, any age, who is up for a challenge. This year, the SWAT Challenge will be held on May 4th, 2019. Check out the links above to learn more and/or register!

The Evansville Police Department SWAT Team

The SWAT Challenge would not be possible without the support of those who choose to take part in this grueling but fun event. As a thank you to all of you who plan on taking part in this year’s SWAT Challenge, Shield Training Systems is providing a FREE 8-Week SWAT Challenge Training Program to help you prepare for the event.

The SWAT Challenge Training Program will consist of 3-4 workouts per week and will include aerobic conditioning, strength training, and high intensity interval training. This program is designed specifically to help you perform your best on May 4th.

Here’s how it will work:

-Every Monday, starting March 11th and ending the week of the Challenge, we will post all of the workouts for the week on our website.

-You can find each post on the main page, or by directly going to the “2019 EPD SWAT Challenge” category under “Programs”.

-In addition to the weekly workouts, each post will also provide content explaining the “why’s” and “how’s” related to the training.

-You can contact us anytime with questions about the training by sending us an email or by simply posting a question in the comment section of each weekly post.

All you have to do to take advantage of this free program is check the website each Monday and put in the work throughout the week!

Thank you again for your support of the EPD Foundation and the EPD SWAT Team, and MAY THE 4TH BE WITH YOU.

Have a question? Let us know in the comments!

Training Log 2/24/19 – 03/02/19

https://youtu.be/2Hp2lV_jjXs

Sunday 2/24/19 – DAY 1
BW: 175.4
–
High Bar Squat w/ Belt:
300×1@7
325×1@8
275×6@9
265×6@8 x 3 sets
*Forgot my knee sleeves. Oh well.
–
Press w/Belt:
150×1@7
160×1@8
135×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
60s x 8 x 4 sets
–
Ab Wheel 9min Density Block:
Knees x 10 x 10 sets
—–
Monday 2/25/19 – Day 2
BW:175.0
–
Comp Dead:
335×1@7
355×1@8
315×6@9
285×6@8
285×7@8.5 oops
285×6@8
–
Comp Bench:
250×1@8
215×6@9
200×6@8 x 3 sets
–
Box Step Up:
45×11 x 4 sets
–
Dumbbell Seated Bicep Curl:
30’s x 10 x 4 sets
–
Paul Dick OH Press:
60 x 10 x 4 sets
*Still not sure what to think about these. I’ll give them another week and probably scrap them.
—–
Tuesday 2/26/19 –
BW:176.0
–
Rest Day
—–
Wednesday 2/27/19 – Day 3
BW:177.2
–
2ct High Bar Pause Squat w/ Belt:
205×8@6
215×9@7 oops
225×8@8
225×9@8 oops
225×8@8
–
Pin Press @ Shoulders w/ Belt:
100×8@6
110×8@7
120×8@8 x 3 sets
–
Dumbbell Flat Bench Press:
60s x 11 x 4 sets
–
Barbell Bicep Curl:
60 x 10 x 4 sets
–
V-Bar Tricep Pushdown:
100 x 20,15,15,15
—–
Thursday 02/28/19 – GPP/Conditioning
BW:175.8
–
Assault Bike LISS x 35min (11.4 miles)
–
9min Chinup Density Block: BW x 5 x 12 sets
9min Ab Wheel Density Block: Knees x 25,25,15,15,10,10
—–
Friday 03/01/19 – Day 4
BW:177.2
–
2ct Pause Deadlift w/ Belt:
225×8@6
235×8@7
245×8@8 x 3 sets
–
2ct Pause Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
–
Strict Barbell Row:
115 x 11 x 4 sets
—–
Saturday 03/02/19 –
BW:177.6
–
~40 minutes of HIIT Circuit Training at Hard HIIT in town to promote the EPD Foundation SWAT Challenge.
—–

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 02/03/19 – 02/09/19

https://youtu.be/_fyJ6f6uXLw

Monday 2/4/19 – Day 1
BW: 173.8
–
High Bar Squat w/ Belt:
225×6@5
240×6@6 x 2 sets
255×6@7 x 2 sets
–
Press w/ Belt:
105×6@6
110×6@7
115×6@8 x 3 sets
*Still figuring out technique here. The last two sets I went with a more Classic Style Press (wider grip and lower start position), and I think i’ll pursue this more.
–
TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 150×14@8
5min Density Block: 150×7,7,7,7,7
*Had some nagging right shoulder pain. Very minor. Might bump this down in weight next week.
–
Dumbbell Bicep Curl:
30s x 15,12,10,8
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Rope Tricep Pushdown:
90lb x 15 x 4 sets
—–
Tuesday 2/05/19 – Day 2
BW:175.9
–
Deadlift w/ Belt:
250×6@6
265×6@7 x 2 sets
280×6@8 x 2 sets
*Lowered my hips at the start and this seemed to feel better.
–
Bench w/ Belt:
175×6@6
185×6@7
205×6@8
205×5@8
195×6@8
*These were not great. The nagging shoulder pain was present for every set.
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Leg Press AMRAP@8 + 5min Density Block:
150×20@8
150×10,10,10,10,10
*Decreased weight from last week. No need to induce too much fatigue on an exercise that doesn’t matter. Reps were crisp and easy.
—–
Wednesday 2/6/19 – GPP/Conditioning
BW:173.6
–
Dumbbell Chest Supported Row 8min Density Block:
60s x 10,10,10,10,8,8,8,8,8
–
Stability Ball Plank 8min Density Block:
60s,60s,45s,45s,45s,30s,30s
–
Barbell Bicep Curl:
55 x 15 x 4 sets
–
Lying Tricep Extension:
60 x 15 x 4 sets
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Seated Calf Raise:
60 x 15 x 4 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
—–
Thursday 2/7/19 – Day 3
BW:173.8
–
Safety Squat Bar Squat w/Belt:
200×8@5
210×8@6
225×8@7 x 3 sets
*Crisp and easy.
–
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:
35’s x 20@8
30’s x 8,8,8,8,8
—–
Friday 02/08/19 – Day 4
BW:173.0
–
2″ Deficit Deadlift w/ Belt:
205×8@5
225×8@6
235×8@7 x 3 sets
*Lowered my hips as with comp dead. Feels good bruh.
–
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 02/09/19 – GPP/Conditioning
BW:174.4
–
Lat Pulldown 8min Density Block:
105 x 12,12,12,10,10,10,8,8,8
–
Hanging Knee Raise 8min Density Block:
BW x 8,8,8,8,8,8,8,6,6
–
Dumbbell Bicep Curl:
30s x 15,13,11,10
–
Rope Tricep Pushdown:
100x 15,12,10,10
–
Standing Calf Raise:
120 x 15 x 4 sets
–
Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade