Monday 1/28/19 – Day 1
BW: 172.4
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High Bar Squat w/ Belt:
225×6@5
235×6@6 x 2 sets
250×6@7 x 2 sets
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Press w/ Belt:
105×6@6
110×6@7
115×6@8 x 3 sets
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TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 145×16@8
5min Density Block: 135×8,8,8,8,8
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Barbell Bicep Curl:
45lb x 15,15,25
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Rope Tricep Pushdown:
90lb x 15 x 3 sets
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Tuesday 1/29/19 – Day 2
BW:173.0
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Deadlift w/ Belt:
250×6@6
260×6@7 x 2 sets
275×6@8 x 2 sets
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Bench w/ Belt:
175×6@6
185×6@7
200×6@8 x 3 sets
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Leg Press AMRAP@8 + 5min Density Block:
200×16@8
200×8,8,8,8,8
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Wednesday 1/30/19 – GPP/Conditioning
BW:174.0
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Dumbbell Chest Supported Row 7min Density Block:
60s x 8,8,8,8,8,8,8,8
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Stability Ball Plank 7min Density Block:
60s,60s,45s,45s,45s,30s
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Dumbbell Bicep Curl:
30s x 15,12,10
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Rope Tricep Pushdown:
90 x 15 x 3 sets
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Seated Calf Raise:
60 x 15 x 3 sets
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Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade
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Thursday 1/31/19 – Day 3
BW:172.8
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Safety Squat Bar Squat w/Belt:
190×8@5
200×8@6
210×8@7 x 3 sets
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Incline Bench w/ Belt:
125×8@6
135×8@7
145×8@8 x 3 sets
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DB Seated Press AMRAP@8 + 5 min Density Block:
30’s x 20@8
30’s x 10,10,10,10,10
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Friday 02/01/19 – Day 4
BW:173.2
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2″ Deficit Deadlift w/ Belt:
185×8@5
205×8@6
225×8@7 x 3 sets
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Close Grip Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
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Pendlay Row AMRAP@8 + 5min Density Block:
135 x 16
135 x 8,8,8,8,8
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Saturday 02/02/19 – GPP/Conditioning
BW:173.8
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Lat Pulldown 7min Density Block:
105 x 12,12,10,10,8,8,6,6
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Hanging Knee Raise 7min Density Block:
BW x 8,8,8,8,8,8
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Barbell Bicep Curl:
60×15 x 3 sets
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Lying Tricep Extension:
60×15 x 3 sets
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Standing Calf Raise:
100×15 x 3 sets
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Incline Treadmill Walking:
30 minutes x 4.3mph x 5% grade