Monday 04/01/19 BW:174.8 – Comp Squat: 355×1@7 370×1@9….hips and knees shifted back out of the hole. derp. 285×5 x 5 sets – Comp Press: 160×1@8 135×4 x 5 sets – Close Grip Incline Bench: 115×10 125×10 135×10 130×10 – Barbell Bicep Curl: 65 x 15,12,10 – 101 Standing Calf: 100 x 10 x 3 sets —–
Tuesday 04/02/19 BW:174.8 – Sumo Deadlift w/ Belt: 385×1@7 410×1@8 325×5 x 5 sets – Comp Bench: 245×1 260×1@8 215×4 x 5 sets – RFESS: 60×10 70×10 80×10 70×10 – Dips: BW x 20 x 2 sets BW x 25 x 1 set – 101 Seated Calf Raise: 65 x 10 x 3 sets —–
Wednesday 04/03/19 BW:175.6 – 8min Chins: BW x 5 x 11 sets – 8min Abs: Ab Wheel – Knees x 20 x 3 sets Knee Raise – BW x 8 x 5 sets – Assault Bike LISS x 30 Minutes (9.8 miles)
Thursday 04/04/19 BW:176.2 – 2ct Pause Squat (no belt): 240×4 255×4 270×4 x 4 sets – Pin Press @ Shoulders (no belt): 115×4 125×4 135×4 x 4 sets – Close Grip Bench (no belt): 155×10 165×10 175×10 170×10 – Barbell Bicep Curl: 65×15 65×13 x 2 sets – 101 Standing Calf: 120 x 10 x 3 sets
Friday 04/05/19 BW:176.2 – Mid Shin Rack Pull (no belt): 265×4 280×4 300×4 x 4 sets – Comp Press: 120×4 130×4 140×4 x 4 sets – Back Raise: 50 x 15 x 4 sets – Pushup: Bw x 25 x 3 sets – 101 Seated Calf: 70 x 10 x 3 sets
Saturday 04/06/19 BW: 176.2 – 45min HIIT @ Hard HIIT
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.
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.
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
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
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.
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. —–
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
This post will mark the first of an ongoing content series where I post my own training, both in written form and with video highlights of certain lifts. The current plan is to make a weekly post highlighting the previous week’s training.
I also keep a log at Exodus Strength that has content dating back to February of 2018, including an intro post that details my training history up to that point. Feel free to check it out here.
As a quick recap, however, my last powerlifting meet was in August of 2018. Click here for the video, and here for the write up. After my meet I did a cut and lost about 25 pounds. I may write about the cut in detail at some point, but here’s a quick post of my results.
Since ending the cut towards the end of October 2018, I’ve been basically just cruising from a training perspective, still working out on a daily basis but not doing much of a formal program other than incorporating some tempo work to help calm down some of the tendons in my hip.
This week marks my first week back into formal training. I’ll spend about seven weeks in a hypertrophy block, at which point I hope to feel good enough to go after some strength gains at my new low bodyweight.
Monday 1/21/19 – Day 1 BW: 174.4 – High Bar Squat w/ Belt: 225×6@5 235×6@6 245×6@7 245×6@7 – Press w/ Belt: 105×6@6 110×6@7 115×6@8 115×6@8 – TnG Bench AMRAP@8 + 5min Density Block: AMRAP@8: 135×16@5-6 5min Density Block: 135×8,8,8,8,10 – Dumbbell Bicep Curl: 20s x 15; 25s x 15 x 2 sets – Rope Tricep Pushdown: 60×15; 70×15 x 2 sets —– Tuesday 1/22/19 – Day 2 BW:172.6 – Deadlift w/ Belt: 250×6@6 260×6@7 275×6@8 275×5@8 – Bench w/ Belt: 175×6@6 185×6@7 200×6@8 x 2 sets – Leg Press AMRAP@8 + 5min Density Block: 150×16@6-7 150×8,8,8,8,8 —– Wednesday 1/23/19 – GPP/Conditioning BW:173.0 – Dumbbell Chest Supported Row 7min Density Block: 45s x 10,10,10,10,10,10,10,10 – Stability Ball Plank 7min Density Block: 60s,45s,45s,30s,30s,30s,15s – Dumbbell Bicep Curl: 25s x 15 x 3 sets – Rope Tricep Pushdown: 70 x 15 x 2 sets 70 x 20 – Seated Calf Raise: 50 x 15 x 3 sets – Incline Treadmill Walking: 30 minutes x 4.3mph x 5% grade —– Thursday 1/24/19 – Day 3 BW:172.6 – Safety Squat Bar Squat w/Belt: 185×8@5 195×8@6 205×8@7 x 2 sets – Incline Bench w/ Belt: 125×8@6 135×8@7 140×8@8 x 2 sets – DB Seated Press AMRAP@8 + 5 min Density Block: 25’s x 20 25’s x 10,10,10,10,18 —– Friday 1/25/19 – Day 4 BW:172.6 – 2″ Deficit Deadlift w/ Belt: 175×8@5 200×8@6 225×8@7 225×8@7.5 – Close Grip Bench w/ Belt: 145×8@6 155×8@7 165×9@8 170×8@8 – Pendlay Row AMRAP@8 + 5min Density Block: 135 x 16 135 x 8,8,6,6,6 —– Saturday 1/26/19 – GPP/Conditioning BW:174.0 – Dumbbell Chest Supported Row 7min Density Block: 55s x 10,10,10,10,8,8,8 – Stability Ball Plank 7min Density Block: 60s,60s,45s,30s,45s,30s – Dumbbell Bicep Curl: 25s x 15 x 2 sets 25s x 20 – Rope Tricep Pushdown: 80 x 15 x 2 sets 80 x 20 – Seated Calf Raise: 60 x 15 x 3 sets – Incline Treadmill Walking: 30 minutes x 4.3mph x 5% grade
