Tag: Strength Training

Training Log 03/31/19 – 04/06/19

https://youtu.be/L1cv_ie-kwM

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

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


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 2/24/19 – 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
–
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

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