Monday 2/11/19 – Day 1
BW: 174.0
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High Bar Squat w/ Belt:
225×6@6
240×6@7 x 3 sets
260×6@8 x 3 sets
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Press w/ Belt:
105×6@6
110×6@7 x 2 sets
120×6@8 x 3 sets
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TnG Bench AMRAP@8 + 5min Density Block:
AMRAP@8: 135×20@8
5min Density Block: 135×10,8,8,8,8
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Barbell Bicep Curl:
60 x 15 x 3 sets
60 x 12
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Barbell Lying Tricep Extension
60 x 15 x 4 sets
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Tuesday 2/12/19 – Day 2
BW:173.0
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Deadlift w/ Belt:
250×6@6
265×6@7 x 3 sets
280×6@8 x 3 sets
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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.
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Leg Press AMRAP@8 + 5min Density Block:
150×20@8
150×10,10,10,10,10
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Wednesday 2/13/19 – GPP
BW:174.2
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Seated Cable Row 9min Density Block:
105 x 12,12,12,10,10,10,8,8,10,10
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Stability Ball Plank 9min Density Block:
60s,60s,45s,45s,45s,45s,30s,15s
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Dumbbell Seated Bicep Curl:
25’s x 15 x 2 sets
25’s x 10 x 2 sets
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Paul Dick’s Overhead Press:
50 x 8 x 4 sets
*Picked this tricep move up from Andy Baker.
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Seated Calf Raise:
65 x 15 x 4 sets
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Thursday 2/14/19 – Conditioning
BW:175.0
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Assault Bike LISS x 30 minutes (10.0miles)
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Friday 02/15/19 – Day 3
BW:173.6
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Safety Squat Bar Squat w/Belt:
210×8@6
220×8@7
230×8@8 x 3 sets
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Incline Bench w/ Belt:
130×8@6
140×8@7
150×8@9
140×8@8 x 2 sets
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DB Seated Press AMRAP@8 + 5 min Density Block:
40’s x 15@8
40’s x 7,7,7,6,5
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Saturday 02/16/19 – Day 4
BW:174.0
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2″ Deficit Deadlift w/ Belt:
225×8@6
235×8@7
245×8@8 x 3 sets
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Close Grip Bench w/ Belt:
160×8@6
170×8@7
180×8@8 x 3 sets
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Back Raise:
BW x 20 x 3 sets
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Lat Pulldown 9min Density Block:
105×12,12,12,12,12,8,8,8,8,8
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Standing Calf Raise:
140 x 15 x 4 sets
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Sunday 02/17/19 – GPP/Conditioning
BW:173.0
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Hanging Leg Raise 9min Density Block:
x 5,5,5,5,5,5,5,5,5
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Assault Bike LISS x 30 minute (10.1 miles)