Sunday 2/24/19 – DAY 1
BW: 175.4
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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
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Ab Wheel 9min Density Block:
Knees x 10 x 10 sets
—–
Monday 2/25/19 – Day 2
BW:175.0
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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
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Rest Day
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Wednesday 2/27/19 – Day 3
BW:177.2
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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)
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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.
—–
Tag: Police
Training Log 2/18/2019 – 02/23/2019
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 02/03/19 – 02/09/19
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
–
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.
–
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
–
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