Tag: Workout

Training Log 02/23/2020 – 02/29/2020

Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 268.5 Miles [Goal:1500]

02/23/2020
BW:176.6
–
Comp Squat:
305×6
315×6 x 2 sets
325×6 x 2 sets
[3-4min rest]
–
Comp Press:
127.5×6
132.5×6
137.5×6 x 3 sets
[3min rest]
–
Dumbbell Bench Press:
65’s x 14,12,10,10
[90s rest]
–
Strict Barbell Bicep Curl:
55 x 12,12,12,10
[60s rest]

02/24/2020
BW:176.0
–
Assault Bike:
LISS x 11.0 Miles (32’08”)
–
Dumbbell Chest Supported Row:
50’s x 12 x 5 sets
50’s x 10 x 2 sets
[60s rest]
–
Hanging Knee Raise:
BW x 10 x 6 sets
BW x 5 x 2 sets
[60s rest]
–
Neck Extensions:
25 x 20,10,10,10
[30s rest]
–
Calf Raise:
BW x 20 x 5 sets
[30s rest]

02/25/2020
BW:175.6
–
Comp Deadlift:
325×6
335×6 x 2 sets
350×6 x 2 sets
[3-4 min rest]
–
Comp Bench:
210×6
220×6
230×6 x 3 sets
[3-4 min rest]
–
RFESS:
25’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
Red x 60,30,25,20,15 [30s rest]

02/26/2020
BW:176.6
–
Assault Bike:
LISS x 11.0 Miles (32’45”)
–
Pullups:
BW x 6 x 7 sets [60s rest]
–
Hollow Body Hold:
BW x 30s x 5 sets [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]

02/27/2020
BW:178.2
–
High Bar Squat:
245×8
255×8
265×8 x 3 sets
[3-4min rest]
–
Incline Bench Press:
140×8
150×8
160×8 x 3 sets
[3-4min rest]
–
Dumbbell Seated Shoulder Press:
45’s x 8 x 5 sets
[90s rest]
–
Dumbbell Seated Bicep Curl:
25’s x 12 x 4 sets
[60s rest]

02/28/2020
BW:177.6
–
Snatch Grip Deadlift:
275×8
290×8
305×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
185×8
195×8
205×8 x 3 sets
[3-4min rest]
–
45 Degree Back Raise:
75 x 10 x 4 sets [90s rest]
–
Barbell LTE:
65×10 x 4 sets [60s rest]

02/29/2020
BW:176.6
–
Assault Bike:
LISS x 11.0 Miles (31’48”)
–
Dumbbell Single Arm Row:
80×8 x 7 sets
[60s rest]
–
Ab Wheel:
Knees x 15 x 7 sets
[60s rest]
–
Calf Raise x 100 reps
–
Neck Extensions:
20 x 30,20,10
[30s rest]

Training Log 02/16/2020 – 02/22/2020

Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 235.5 Miles [Goal:1500]

02/17/2020
BW:180.2
–
Comp Squat:
305×6
315×6 x 2 sets
325×6 x 2 sets
[3-4min Rest]
–
Comp Press:
127.5×6
132.5×6
137.5×6 x 3 sets
[3min rest]
–
Dumbbell Bench Press:
65’s x 12,12,11,8
[60s rest]
–
Strict Barbell Bicep Curl:
50×12 x 4 sets
[60s rest]

02/18/2020
BW:178.2
–
Comp Deadlift:
325×6
335×6 x 2 sets
345×6 x 2 sets
[3-4min rest]
–
Comp Bench:
210×6
220×6
230×6 x 3 sets
[3-4min Rest]
–
Rear Foot Elevated Split Squat:
25’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
2xBlue x 30,20,15,10
[30s rest]

02/19/2020
BW:178.2
–
Assault Bike:
LISS x 10.0 Miles (30’17”)
–
Pullups:
1xBlue x 10 x 6 sets
[60s rest]
–
Dumbbell Chest Supported Row:
45’s x 12 x 6 sets
[60s rest]
–
Hanging Knee Raise:
BW x 10 x 6 sets
[60s rest]

02/20/2020:
BW:178.2
–
High Bar Squat:
245×8
255×8
265×8 x 3 sets
[3-4min rest]
–
Incline Bench Press:
140×8
150×8
160×8 x 3 sets
[3-4min rest]
–
Dumbbell Seated Press:
42.5’s x 12,12,10,10
[90s rest]
–
Seated Dumbbell Bicep Curl:
25’s x 15,12,10,10
[60s rest]

02/21/2020
BW:177.6
–
Snatch Grip Deadlift:
275×8
287.5×8
300×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
180×8
190×8
200×8 x 3 sets
[3min rest]
–
45 Degree Back Raise:
65 x 10 x 4 sets
[60s rest]
–
Barbell Tricep Extension:
55 x 15 x 4 sets
[60s rest]

02/22/2020
BW:177.0
–
Assault Bike:
LISS x 10.5 miles (31’00”)
–
Dumbbell Single Arm Row:
75 x 8 x 7 sets
[60s rest]
–
Ab Wheel:
Knees x 15 x 4 sets; x 10 x 3 sets
[60s rest]
–
Neck Extensions:
25 x 20,10,10
[30s rest]

Training Log 02/09/2020 – 02/15/2020

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 202.5Miles [Goal:1500]

02/09/2020
BW:177.6
–
Comp Squat:
275×6
300×6
320×6 x 2 sets
[3min rest]
–
Comp Press:
125×6
135×6
142.5×6
135×6
[2-3min rest]
–
Dumbbell Bench Press:
52.5’s x 20
52.5’s x 15
52.5’s x 12
[60s rest]
–
Barbell Strict Bicep Curl:
45 x 12 x 4 sets
[60s rest]

02/10/2020
BW:175.6
–
Comp Deadlift:
315×6
330×6
340×6 x 2 sets
[3min rest]
–
Comp Bench:
200×6
215×6
225×6 x 2 sets
[2-3min rest]
–
Rear Foot Elevated Split Squat:
15’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
Blue (x2) x 25,10,15,10
[30s rest]

02/11/2020
BW:179.0
–
Assault Bike LISS x 7.0 Miles (21’25”)
–
Band Assisted Pullup:
Blue x 10,10,10,8,8,6
[45s rest]
–
Hanging Knee Raise:
BW x 10,10,10,8,8,8
[45s rest]
–
Dumbbell Chest Supported Row:
40’s x 12 x 6 sets
[45s rest]

02/12/2020
BW:178.2
–
Assault Bike LISS x 7.0 Miles (21’45”)

02/13/2020
BW:177.8
–
High Bar Squat:
225×8
245×8
265×8 x 2 sets
[3min rest]
–
Incline Bench Press:
135×8
145×8
155×8 x 2 sets
[3min rest]
–
Seated Dumbbell Shoulder Press:
40’s x 10 x 4 sets
[60-90s rest]
–
Strict Dumbbell Bicep Curl:
25’s x 15,12,10,8
[60s rest]

02/14/2020
BW:177.6
–
Snatch Grip Deadlift:
265×8
285×8
300×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
175×8
190×8
200×8 x 2 sets
[3min rest]
–
45 Degree Back Raise:
55×10 x 4 sets
[60s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
–
Barbell Skull Crusher:
45 x 20,12,12,12 [45s rest]

02/15/2020
BW:176.6
–
Assault Bike LISS x 10.0 Miles (29’50”)
–
Dumbbell Single Arm Row:
65 x 10 x 6 sets [45s rest]
–
Ab Wheel:
Knees x 15,15,15,15,10,10 [45s rest]
–
Assisted Pullup:
Blue Band (x2) x 20,10,10,10,10,10 [45s rest]

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 01/19/20 – 01/25/20

Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 120 Miles [Goal:1500]

01/20/20
BW:177.0
–
Trap Bar w/ Belt:
315 x 7
365 x 1
405 x 1
437.5 x 1
315 x 7 x 8 sets
[1.5 – 2.5min rest]
–
Press w/ Belt:
117.5 x 7
150 x 1
162.5 x 1
117.5 x 7 x 8 sets
–
Chinups:
BW x 20,8,8,7,8,6 [60s rest]
–
Barbell Bicep Curl:
45 x 30,18,12 [60s]
–
Banded Tricep Pushdown:
Blue (x2) x 50,20,15 [30s]

01/21/20
BW:176.6
–
30min Treadmill:
8.5mph x 800m x 4 [120s rest]
8.5mph x 400m x 2 [120s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/22/20
BW:177.6
–
Press /w Belt:
125×5
150×1
162.5×1
125×5 x 8 sets
[1-2min rest]
–
Dumbbell Single Arm Row:
75 x 10 x 6 sets [60s rest]
–
Pushups:
BW x 25,15,10 [60s rest]
–
Dumbbell Seated Curl:
15’s x 25,15,10 [30s rest]
–
Barbell Tricep Extension:
45 x 25,15,10 [30s rest]

01/23/20
BW:177.6
–
Trap Bar:
340×5
390×1
437.5×1
340×5 x 8 sets
[2-2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BWx25,15,10 [30s rest]
–
SL/DL Calf Raise:
BW x 15/10 x 4 sets

01/24/20
BW:177.0
–
Press:
135×3
150×1
162.5×1
135×3 x 7 sets
[1-1.5min rest]
–
Assisted Pullups:
Blue Bands (2) x 20,18,15,12,10,10 [60s rest]
–
Dips:
BW x 25,15,10 [60s rest]
–
Barbell Bicep Curl:
45×25,15,10 [30s rest]
–
Barbell JM Press:
45×25,15,10 [30s rest]
–
Hollow Body Hold:
BWx60s,45s,30s

01/25/20
BW:178.4
–
Rear Foot Elevated Split Squat:
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]
–
Hanging Knee Raise:
BW x 20,10,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]
–
Barbell Bent Over Row:
100 x 25,15,10 [60s rest]
–
20min Treadmill:
10mph x 60s x 10 sets [60s rest]

Training Log 01/12/20 – 01/18/20

Weekly Miles Walked: 32 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 92 Miles [Goal:1500]

01/13/20
BW:178.2
–
Trap Bar w/ Belt:
310 x 7
365 x 1
427.5 x 1
310 x 7 x 8 sets
[2.5min rest]
–
Press w/ Belt:
115 x 7
135 x 1
157.5 x 1
115 x 7 x 8 sets
[2.5min rest]
–
Chinups:
BW x 19,8,7,7,7,7
[60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10
[30s rest]
–
Band Tricep Pushdown:
Blue x 75,40,25
[30s rest]

01/14/20
BW:178.2
–
30min Treadmill:
8 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]
3 x 30s @ 10mph [90s rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Calf Raise:
BW x 50,30,30 [30s rest]
–
Ab Wheel:
Knees x 50,25,15 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

01/15/20
BW:178.6
–
Press:
122.5 x 5
135 x 1
157.5 x 1
122.5 x 5 x 8 sets
[2-2.5min rest]
–
DB Single Arm Row:
75 x 15,10,10,8,8,8 [60s rest]
–
Pushups:
BW x 25,15,15 [60s rest]
–
Barbell Bicep Curl:
45 x 25,15,10 [30s rest]
–
Banded Tricep Pushdown:
Blue x 60,30,30 [30s rest]

01/16/20
BW:179.0
–
Trap Bar w/ Belt:
332.5 x 5
380 x 1
427.5 x 1
332.5 x 5 x 8 sets
[2.5min rest]
–
Rear Foot Elevated Split Squat:
BW x 25,15,10 [60s rest]
–
45 Degree Back Raise:
BW x 25,15,10 [60s rest]
–
Single Leg Calf Raise:
BW x 10 x 10 sets [10s rest]

01/17/20
BW:178.6
–
Press w/ Belt:
130×3
145×1
157.5×1
130×3 x 9 sets
[1-1.5min rest]
–
Chinups:
BW x 10,10,10,8,6,6 [60s rest]
–
Assisted Wide Grip Pullup:
Blue Band x 5 x 5 sets [30s rest]
–
Dips:
BW x 10 x 3 sets [60s rest]
–
Dumbbell Hammer Curl:
25’s x 25,15,10 [60s rest]
–
Close Grip “Foam Roller” Bench Press:
85 x 25,15,10 [30s rest]
*Used a foam roller as a board press

01/18/2020
BW:177.8
–
30min Treadmill:
15 x 60s @ 10mph [60s rest]
–
Barbell Wide Grip Bent Over Row:
125 x 10 x 6 sets [60s rest]
–
Hanging Knee Raise:
BW x 20,15,10 [60s rest]
–
Neck Extensions:
25 x 25,15,10 [30s rest]

Training Log 05/12/19 – 05/18/19

https://youtu.be/6X9dj_k5ins

05/13/19
BW:174.4
–
Comp Squat:
385×1@8
310×5 x 5 sets
–
Comp Press:
170×1@8
140×4 x 5 sets
*Best feeling presses I’ve had in awhile
–
Close Grip Incline:
155×10
162.5×10
170×10
162.5×10
–
BB Strict Bicep:
45×15 x 3 sets
*These are much harder than normal, and the bicep pump is real
—–
05/14/19
BW:175.4
–
Conventional Deadlift:
395×1@8
315×5 x 5 sets
*I’ve given up on sumo. I just don’t enjoy it, even if it is stronger than my conventional. Training is supposed to be fun, right? 
–
Comp Bench:
270×1@8
225×4 x 5 sets
–
High Bar Squat (no belt):
155×10
165×10
175×10
185×10
195×10
—–
05/15/19
BW:175.6
–
DB Row 8min Density Block:
75×10 x 3 sets
65×10 x 2 sets
55×10 x 2 sets
–
Toes to Bar:
BWx 10,8,8,6,6,4,4
–
DB Strict Hammer Curl:
15’s x 20 x 3 sets
–
BB Skull Crusher:
45 x 20 x 1 set
45 x 15 x 2 sets
–
Assault Bike:
LISS x 10min
HIIT x 20min (30/90 x 10 rounds)
LISS x 5min
=11.0 miles
—–
05/16/19
BW:174.8
–
2ct Pause Squat:
280×4
290×4
300×4@8 x 4 sets
–
Pin Press @shoulders:
125×4
135×4
145×4@9
140×4@8 x 3 sets
–
Close Grip Bench:
175×10
182.5×10
190×10
182.5×10
–
BB Strict Bicep Curl:
45×20,15,15
——-
05/17/19
BW:175.6
–
Mid Shin Block Pull (no belt):
315×4
325×4
335×4 x 4 sets
*These we’re not bad. Almost good, even. Cool beans.
–
Comp Press:
130×4
140×4
150×4 x 4 sets
*This is pushing all time volume PR territory, I think. Too lazy to look back. Definitely a “skinny Dexter” volume PR, though. Winning.
–
RDL (no belt):
185×10
195×10
205×10
195×10
*Pro tip: if you sweat your ass off during training, the bar slides up and down your legs nicely during RDLs.
–
Skull Crushers: 
45×20,20,15
——-
05/18/19
BW:173.8
–
DB Row:
75x10x3
65x10x2
55x10x3
–
Toes to Bar:
10,8,8,5,5,5,5,5
–
DB Strict Hammer Curl:
20s x 20,20,15
–
Assault Bike:
10min LISS
20min HIIT (30/90 x 10 rounds)
6min LISS
=11.1 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 04/21/19 – 04/27/19

https://youtu.be/3q9rL_rdYYA

LOW STRESS WEEK
4/22/19
BW:175.6
–
Comp Squat:
350×1
270×6
–
Comp Press:
155×1
125×6
–
Feet Up Bench:
135×10
150×10
160×10
—–
04/23/19
BW:176.0
–
Sumo Dead:
350×1
270×6
–
Comp Bench:
225×1
180×6
–
530 High Bar:
135×8 x 3 sets
—–
04/24/19
BW:175.6
–
Chinups x 15 x 1 set
Ab Wheel x 30 x 1 set
Knee Raise x 15 x 1 set
Assault Bike LISS x 30 minutes (10.2 Miles)
—–
04/25/19
BW:174.4
–
530 Squat (no belt):
315×1@8
267.5×6@8
–
Press (no belt):
150×1@8
127.5×6@8
–
TnG Bench:
165×10
175×10
185×10
–
First workout in the garage gym. I already love it.
—–
04/26/19
BW:176.0
–
RDL (no belt):
175×10
185×10
200×10
–
2ct Pause Press (no belt):
135×1
115×6
–
Barbell Row (no belt):
115×10
125×10
135×10
–
Low stress week complete. Next week i’ll start another five week development block that will be similar to the last block (press focus). This coming block should be better since I won’t be going out of town at all, I won’t have the insane Saturday HIIT sessions (tomorrow is the last one), and I’ll be in my own gym. For this past block, the wheels started falling off during week five despite really good progress the first four weeks. I’m not sure if this is due to one of the confounding variables mentioned above, or if four weeks was the right block length and five was too many (TTP, and all). I’ll be thinking about this during the next block.
—–
04/27/19
Last day for the SWAT Challenge HIIT workouts @ Hard HIIT. The Challenge is next weekend. These were fun, but I’m glad they’re done. I’m not really convinced that they were bad for my strength goals, but I know they weren’t good for them. One positive out of them is that it really drove home the utility of being strong and having a baseline level of conditioning and work capacity. I never had any trouble finishing the workouts, and was usually in the “front of the pack”, so to speak.
–
BW: 174.8
–
Round 1:
Squat Jump/Burpee Ladder
x20/10
x16/8
x12/6
x8/4
x4/2
(then)
x 1/4 mile run
–
Round 2:
Pullup/KB Thruster Ladder
x12/12
x10/10
x8/8
(then)
x 1/4 mile run
–
Round 3:
KB Sumo Squat to High Pull/Lateral Hand Walks over Bench Ladder
x20/20
x15/15
x10/10
(then)
x 1/4 mile run
–
Round 4:
1000m Row
(then)
x 25 battling rope slams
x 50 battling rope jumping jacks
–
Round 5:
MB Russian Twist x 20
Mountain Climber x 20
–3 sets each–
(then)
x 1/4 mile run
–
Round 6:
Sprint 2 Flights of Stairs x 5 sets
–
Took about 33 minutes.

SWAT Challenge Training Program – Week 7

Welcome back for Week 7 of the EPD Foundation SWAT Challenge Training Program!

Click HERE to sign up for the Challenge!

Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5
Week 6


Otherwise, let’s get right to the programming for Week 7!

Week 7 – The Program

Week 7 – Day 1: Strength and HIIT Circuit

Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 8 minute density block

HIIT Circuit:
1-Medicine Ball Squat Jump x 20
2-Dumbbell RDL + Dumbbell Row x 15
3-Dumbbell Thruster x 15
4-Get Ups x 8
5-Bicycle Abs x 15 each leg
6-Dumbbell Reverse Lunge x 10 each leg
7-Rest 45-60 seconds
x 6 rounds


Week 7 – Day 2: Low Intensity Steady State Cardio + Abs

Exercise #1
-Running OR Cycling OR Rowing OR Incline Walking
-Prescription – 35 minutes @ a moderate intensity

Exercise #2
-Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps
-Prescription – 8 minute density block

Week 7 – Day 3: Strength and HIIT Circuit

Strength
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 2 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets

Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 8 minute density block

HIIT Circuit:
1-Goblet Squat x 10
2-Jumping Jacks x 45 seconds
3-Pushups x 15
4-Lunges x 10 each leg
5-Dumbbell Bicep Curl to Shoulder Press x 10
6-Mountain Climber x 20 each leg
7-Rest 45-60 seconds
x 6 rounds

Week 7 – Day 4: Bonus Day

HIIT Circuit OR HIIT Cardio Sprints (pick one)

HIIT Circuit:
1-Sled Push x down and back
2-Farmers Carry x down and back
3-Dips x 10
4-Deep Squat Battling Rope (Alternating) x 30s
5-Tire Flip x 45s
6-Burpees x 10
7-Rest 90-120 seconds
x 7 rounds

OR

HIIT Cardio Sprints:
Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints
Prescription: 30 seconds sprint / 90 seconds rest x 13 rounds

Important Information

The updates, additions, and/or changes from Week 6 to Week 7 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.

Happy Training, Folks!

Thanks for checking out Week 7 of the EPD Foundation SWAT Challenge Training Program. Let us know what you think in the comments below, and we will see you next week!