Tag: Training Log

Training Log 03/29/2020 – 04/04/2020

Weekly Miles Walked: 43 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 447.25 Miles [Goal:1500]

03/29/2020
BW:177.4
–
Assault Bike: 30 minutes – 9.5 miles
HIIT x Sprint / Recovery Ride x Reps
20 sec / 100 sec x 5 reps
15 sec / 105 sec x 5 reps
10 sec / 110 sec x 5 reps
–
Pullups:
BW x 8 x 5 sets
–
Hanging Oblique Crunch/Hollow Body Hold:
8/30s x 5 sets
–
Trap Bar Shrugs:
135×15 x 5 sets
–
Plate Hammer Curl:
45 x 25,20,15,15,15

03/30/2020
BW:175.4
–
Comp Squat:
350×1
385×1
405×1
425×1
–
Comp Press:
155×1
165×1
–
45 Degree Back Raise:
BW x 25,15,10
–
Pushup:
BW x 25,15,10

03/31/2020
BW:176.8
–
Comp Deadlift:
405×1
425×1
440×1
450×1 PR
–
Comp Bench:
275×1
290×1
–
Rear Foot Elevated Split Squat:
BW x 15 x 3 sets
–
Chinups:
BW x 15 x 3 sets

04/01/2020
BW:175.6
–
Assault Bike: 30 minutes – 10.1 miles
HIIT x 20s sprint / 100s recovery ride x 5 reps; 15s sprint / 105s recovery ride x 5 reps
LISS x 10min
–
Ab Wheel:
Knees x 25,15,10
–
Calf Raise:
BW x 35 x 3 sets
–
Barbell Bicep Curl:
35 x 25,15,10
–
Neck Extensions:
20 x 25,15,10

04/02/2020
BW:176.4
–
5-3-0 Squat (no belt):
225 x 5 x 4 sets
–
Close Grip Incline Bench:
155×1
175×1
190×1
200×1
215×1
–
Dips:
BW x 15 x 3 sets

04/03/2020
BW:175.4
–
Trap Bar Deadlift (High Handle):
Up to 375×5
–
Multi Grip Bench:
Up to 185×8
–
Multi Grip Bicep Curl:
45×25,15,10

04/04/2020
BW:176.2
–
Assault Bike:
LISS x 30min [10.7 miles]
–
Circuit:
Toe to Bar x 8 reps
45lb Bicep Curl x 12 reps
Calf Raise x 25 reps
45 Degree Back Raise x 20 reps
60s rest
4 rounds
–
Neck Extensions:
15lb x 50 reps x 1 set

Training Log 03/08/2020 – 03/14/2020

Weekly Miles Walked: 35.25 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 334.75 Miles [Goal:1500]

03/09/2020
BW:176.4
–
Comp Squat:
365×1
385×1
335×6 x 3 sets
–
Comp Press:
145×1
155×1
135×6 x 2 sets
125×6
–
Dumbbell Incline Bench:
52.5’s x 15,12,12,12
–
Barbell Bicep Curl:
35×15
45×15
55×15 x 2 sets
45×15
35×15

03/10/2020
BW:175.6
–
Assault Bike:
LISS x 12.0 Miles (34’32”)
–
Dumbbell Chest Supported Row:
65’s x 8 x 8 sets
–
Hanging Leg Raise:
BW x 5 x 12 sets
–
Neck Extensions:
20 x 30,15,15,15
–
Calf Raise:
BW x 30 x 5 sets

03/11/2020
BW:177.0
–
Comp Deadlift:
395×1
420×1
370×6
360×6
–
Comp Bench:
250×1
270×1
240×6
225×6 x 3 sets
–
SSB Hatfield Squats:
115×10
135×10
155×10
–
Barbell Skull Crusher:
35×10
45×10
55×10 x 2 sets
45×10
35×10

03/12/2020
BW:177.6
–
Assault Bike:
LISS x 12.0 Miles (34’07”)
–
Circuit:
Pullup x 10
RFESS x 10
Tempo Pushup x 10
Back Raise x 10
Hollow Body HOld x 30s
3 Rounds

03/13/2020
BW:177.6
–
Tempo Squat:
225×5 x 6 sets
–
Close Grip Incline Bench:
115×8
125×8
135×8 x 2 sets
–
Assisted Dips:
Red Band x 25 x 4 sets
–
Dumbbell Bicep Curl:
15’s x 20 x 4 sets

03/14/2020
BW:178.0
–
Tempo Deadlift:
195×5 x 2 sets
225×5 x 2 sets
250×5 x 3 sets
–
Feet Up Bench:
175×8
185×8
200×8 x 2 sets
–
Pause Back Raise:
BW x 10 x 5 sets
–
Banded Tricep Pushdown:
Blue x 30 x 4 sets

Training Log 01/26/20 – 02/01/20

Weekly Miles Walked: 25 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 140 Miles [Goal:1500]

I’ve been training during my meal break at work. I get an hour, so I’ve been doing all of these sessions in 40-50 minutes. It’s amazing how much work you can pack in a short amount of time if you have to.

1/27/20
BW:177.0
–
Trap Bar:
322.5×7
395×1
445×1
322.5×7 x 5 sets
[1.5-2min rest]
–
Rear Foot Elevated Split Squats:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]

01/28/20
BW:176.6
–
Press:
120×7
135×1
150×1
167.5×1
120×7 x 6 sets
[2.5min rest]
–
Chinups:
BW x 20,8,8,8,8,8 [60s rest]
–
Close Grip Bench Press:
85×25,15,10 [60s rest]
–
Seated Bicep Curl:
15’s x 25,15,10 [30s rest]
–
Band Tricep Pushdown:
Blue x 40,30,30 [30s rest]
–
Hollow Body Hold:
60s,45s,30s [60s rest]

01/29/20
BW:180.4
–
Trap Bar:
347.5×5
395×1
445×1
347.5×5 x 5 sets
[2.5min rest]
–
3-0-0 Tempo Rear Foot Elevated Split Squat:
BW x 10 x 5 sets [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [30s rest]
–
Calf Raise:
SL x BW x 10 x 6 sets
DL x BW x 20 x 2 sets
[10-20s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
–
Knee Raise:
BW x 20,10,10,10

01/30/20
BW:178.4
–
Press:
130×5
150×1
167.5×1
130×5 x 6 sets
[1-1.5min rest]
–
Dumbbell Row:
80×10 x 3 sets
75×10 x 3 sets
[60s rest]
–
Pushups:
BW x 25,15,10 [30s]
–
Strict Hammer Curl:
25 x 25,20,15 [30s rest]
–
Skull Crusher:
45 x 25,15,10 [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [30s rest]
–
Banded Row:
Blue x 25 x 2 sets [30s rest]

01/31/20
BW:179.2
–
Trap Bar:
385×3
420×1
445×1
385×3 x 5 sets
[1.5-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
Single Leg x BW x 20,15,10 [60s rest]
–
Calf Raise:
BW x 40,30,30 [30s rest]
–
Neck Extensions:
20 x 35,25,15 [30s rest]
–
Hollow Body Hold:
45s x 3 sets [45s rest]

02/01/20
BW:179.0
–
Press:
142.5×3
152.5×1
167.5×1
142.5×3 x 6 sets
[1.5min rest]
–
Band Assisted Pullups:
Blue (x2) x 25,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10,10 [60s rest]
–
Barbell Bicep Curl:
45 x 15 x 4 sets
–
JM Press:
65 x 20,15,10,5 [30s rest]
–
Knee Raise:
BW x 15,15,10,10 [60s rest]

Training Log 10/27/19 – 11/02/19

(Away From) Home Gym

10/28/19
Squat:
235 x 7 x 11 sets [1-1.5 min rest*]
–
Bench:
175 x 7 x 11 sets [1-1.5 min rest*]
–
*kept rest really short to be courteous and not hog the rack/bench. Didn’t affect me at all.
–
Tricep Pushdown:
“3” x 25,20,15,15,15,10 [45s rest]
–
Seated Calf:
45 x 15 x 5 sets [30-45s rest]
–
Decline Sit-ups:
BW x 15,10,10,10,10,10 [45s rest]
–
Rusted Out Vintage Schwinn Air Bike LISS x 12:30 (display broken – no distance)
–
Trained at a pretty cool black iron gym in Lakeland, FL: All American Gym. They neglect their equipment, but the TPB I squatted with was straight and still had great knurling, so I can’t complain. Had a great workout despite being in the car for 14 hours yesterday; weights felt suspiciously light. Maybe my home plates are a little heavy.
–

10/29/19
Deadlift:
265 x 7 x 11 sets [1.5-2 min rest]
–
DB Curl:
20’s x 20,10,10,10,10 [45s rest]
–
DB Shrug:
50s x 10 x 3 sets [45s rest]
–
Rusted Schwinn LISS x 12:30 (? Miles)
–

10/30/19
Bench:
185 x 5 x 11 sets [1-1.5 min rest]
–
Pull-ups:
BW x 8,6,6,5,5,5,5,5,5 [60 s rest]
–
Skull Crusher:
55 x 15,12,10,8 [45s rest]
–
Decline Sit-ups:
BW x 10 x 7 sets [45s rest]
–
Jump Rope x 100 x 10 sets [30s rest]
–

11/01/19
BW:175.4
–
Squat:
252.5 x 5 x 11 sets [1.5 – 2 min rest]
–
Bench Press:
175 x 7 x 11 sets [1.5-2 min rest]
–
Banded Tricep Pushdown:
Red x 25 x 4 sets [45s rest]
–
Calf Raise:
BW x 25 x 4 sets [45s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–
Good to be home.
–

11/02/19
BW: 175.4
–
Deadlift:
285 x 5 x 11 sets [2.5 min rest]
–
Lever Row:
“25” x 10 x 3 sets
–
Knee Raise:
BW x 10 x 3 sets
–
30min walk w/ Hank
——-

Training Log 10/13/19 – 10/19/19

10/14/19
BW:172.4
–
Squat:
232.5 x 7 x 9 sets [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
–
Banded Tricep Pushdown :
Blue x 50,30,30,30 [30s rest]
–
Assault Bike LISS x 12:30 (4.3 miles)
–

10/15/19
BW:172.8
–
Morning – 0700 – Annual SWAT Physical Assessment
–
The team had our annual assessment this morning, which consists of:
-1 Mile Run (Full SWAT Gear + Empty Patrol Rifle)
-60 Yard Sprint (Full SWAT Gear + Gas Mask + Battering Ram)
-30 Yard Crawl (Full SWAT Gear + Gas Mask)
-20 Yard Buddy Drag (Full SWAT Gear)
-8 Flights of Stairs (Full SWAT Gear + Battering Ram)
-Five Foot Fence Climb (Full SWAT Gear)
-5 Pullups (Full SWAT Gear)
-5 Dips (Full SWAT Gear)
*** “Full SWAT Gear” = Long Sleeve BDU’s, Boots, Belt, Entry Vest, Ballistic Helmet
–
It’s an easy assessment given my current fitness levels, even after spending all day yesterday on the range and the squat/bench session last night.
–
–
Evening – 1700 – Strength Training
–
Deadlift:
260 x 7 x 9 sets [2.5 min rest]
–
Chins:
BW x 15; 5 x 6 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
No LISS…I’d say the morning assessment can easily count for my 12.5 min daily conditioning. Lol
–
*Was NOT wanting to train after two long days of training, less than ideal sleep, and the assessment, but after I got moving it was a really good session.
—–

10/16/19
BW:172.4
–
Bench:
182.5 x 5 x 9 sets [2.5 min rest]
–
Hanging Knee Raise:
BW x 20; 8 x 5 sets [60s rest]
–
BB JM Press:
45 x 12 x 5 sets [60s rest]
–
Assault Bike LISS x 12:30 (4.2 miles)

10/17/19
BW:173.6
–
Squat:
250 x 5 x 9 sets [2.5min rest]
–
Calf Raise:
SL x 25lb x 10 x 5 sets [30s rest]
DL x BW x 25 x 2 sets [30s rest]
–
Multi-Grip Hammer Curl:
45 x 25; 15 x 4 sets [60s rest]
–
Neck Extensions:
20lb x 25; 10 x 5 sets [30s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/18/19
BW:173.6
–
Deadlift:
280 x 5 x 9 sets (6 DOH; 3 HG) [2.5 min rest]
–
TnG Bench:
170 x 7 x 9 sets [2.5 min rest]
*I’m trying to improve my bench technique (set up, grip width, bar path). It’s all over the place. Today was a step in the right direction.
–
Banded Tricep Pushdown:
Red x 30 x 5 sets [60s rest]
–
Assault BIke LISS x 12:30 (4.3 miles)
–

10/19/19
BW: 173.6
–
Dumbbell Row:
75 x 8 x 8 sets [1 min rest]
–
Ab Wheel:
Knees x 30; 15 x 5 sets [1 min rest]
–
BB Bicep Curl:
60 x 15; 8 x 6 sets [1 min rest]
–
Assault Bike LISS x 12:30 (4.2 miles)
—–

Training Log 04/28/19 – 05/11/19

https://youtu.be/xZ5aMWjNstk
https://youtu.be/o3XecA-PXOc

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

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