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
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
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
Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
04/29/19 – Training BW:175.6 – Comp Squat: 375×1@8 300×5 x 5 sets – Comp Press: 165×1@8.5 135×4 x 5 sets – Close Grip Incline Bench: 145×10 155×10 162.5×10@8 155×10 – Strict BB Bicep Curl: 45×12 x 3 sets —–
04/30/19 – Training BW:175.6 – Sumo: 405×1@8 325×5 x 5 sets – Comp Bench: 260×1@8 215×4 x 5 sets – High Bar Squat: 165×10 175×10 185×10 175×10 – Banded Tricep Pushdown: Blue x 25 x 3 sets —–
05/01/19 – Training BW:176.2 – 2ct Pause Squat (no belt): 265×4 275×4 285×4 x 3 sets – Pin Press @ Shoulders (no belt): 115×4 125×4 135×4 x 3 sets – Close Grip Bench Press (no belt): 165×10 172.5×10 180×10 170×10 – 7min Chins Density Block: BW x 10,8,8,8,6,6,6 [52] – Assault Bike LISS x 5.0 miles (15:15) – Friday and Saturday are going to be ~16 hour days, so I have to squeeze two training sessions and a GPP session in over today and tomorrow. So I did upper back and half of my cardio after today’s session, I will do abs and the other half of cardio after tomorrow’s session, and I’ll do Saturday’s GPP/Cardio session on Sunday. Back on schedule Monday. Just make it fit.
05/02/19 – Training BW:175.2 – Mid Shin Block Pull (no belt): 275×4 295×4 315×4 x 3 sets – Comp Press: 115×4 130×4 140×4 x 3 sets – RDL (no belt): 155×10 175×10 185×10 175×10 – Toes to Bar: BW x 10 x 3 sets – Assault Bike LISS x 5.0 miles (15:17)
05/05/19 – Accessory/Conditioning BW:174.4 – Strict Barbell Row 7min Density Block: 100×12,12,12,10,10,10 – Toe to Bar 7min Density Block: BW x 10,10,6,4,4 – Assault Bike: 10 min LISS 10 min HIIT (30s sprint/90s recovery ride) 10 min LISS Total Distance – 9.6 miles —–
05/06/19 – Training BW:176.2 – Comp Squat: 380×1@8 305×5 x 5 sets – Comp Press: 165×1@8.5 135×4 x 5 sets – Close Grip Incline: 147.5×10 157.5×10 165×10 157.5×10 – BB Strict Bicep Curl: 45×15 x 3 sets —–
05/07/19 – Training BW:175.6 – Conventional Deads: 380×1@8 305×5 x 5 sets *Sumo was bugging my right hip during warm ups. I switched to conventional, and things were fine. – Comp Bench: 265×1@8 220×4 x 5 sets – High Bar Squat (no belt): 165×10 177.5×10 190×10 185×10 —–
5/8/19 – Accessory/Conditioning BW:176.2 – DB Row: 65×10 x 6 sets – Toe To Bar: BW x 10,5,5,5,5,5 – Assault Bike: 10 min LISS 14 min HIIT (30/90 x 7 rounds) 6 min LISS Total – 9.7 miles —–
5/9/19 – Training BW:177.0 – 2ct Pause Squat (no belt): 275×4 285×4 295×4 x 3 sets – Pin Press @ Shoulders (no belt): 120×4 130×4 140×4 x 3 sets – Close Grip Bench Press (no belt): 170×10 177.5×10 185×10 175×10 – Strict BB Bicep Curl: 45×15 x 3 sets
05/10/19 – Training BW:176.6 – Mid Shin Block Pull (no belt): 305×4 315×4 325×4 x 3 sets – Comp Press: 125×4 135×4 145×4 x 3 sets – RDL (no belt): 175×10 185×10 195×10 185×10 —–
05/11/19 – Accessory/Conditioning BW:177.2 – DB Row 8min Density Block: 70 x 10 x 6 sets – Toe to Bar 8min Density Block: BW x 8,8,6,6,4,4,4 [40] – Assault Bike: LISS x 10 min HIIT x 20 min (30/90 x 10 rounds) Total: 9.1 miles
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 —–
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.
