Sunday 2/24/19 – DAY 1
BW: 175.4
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High Bar Squat w/ Belt:
300×1@7
325×1@8
275×6@9
265×6@8 x 3 sets
*Forgot my knee sleeves. Oh well.
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Press w/Belt:
150×1@7
160×1@8
135×6@9
120×6@8 x 3 sets
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Dumbbell Incline Bench Press:
60s x 8 x 4 sets
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Ab Wheel 9min Density Block:
Knees x 10 x 10 sets
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Monday 2/25/19 – Day 2
BW:175.0
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Comp Dead:
335×1@7
355×1@8
315×6@9
285×6@8
285×7@8.5 oops
285×6@8
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Comp Bench:
250×1@8
215×6@9
200×6@8 x 3 sets
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Box Step Up:
45×11 x 4 sets
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Dumbbell Seated Bicep Curl:
30’s x 10 x 4 sets
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Paul Dick OH Press:
60 x 10 x 4 sets
*Still not sure what to think about these. I’ll give them another week and probably scrap them.
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Tuesday 2/26/19 –
BW:176.0
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Rest Day
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Wednesday 2/27/19 – Day 3
BW:177.2
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2ct High Bar Pause Squat w/ Belt:
205×8@6
215×9@7 oops
225×8@8
225×9@8 oops
225×8@8
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Pin Press @ Shoulders w/ Belt:
100×8@6
110×8@7
120×8@8 x 3 sets
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Dumbbell Flat Bench Press:
60s x 11 x 4 sets
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Barbell Bicep Curl:
60 x 10 x 4 sets
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V-Bar Tricep Pushdown:
100 x 20,15,15,15
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Thursday 02/28/19 – GPP/Conditioning
BW:175.8
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Assault Bike LISS x 35min (11.4 miles)
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9min Chinup Density Block: BW x 5 x 12 sets
9min Ab Wheel Density Block: Knees x 25,25,15,15,10,10
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Friday 03/01/19 – Day 4
BW:177.2
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2ct Pause Deadlift w/ Belt:
225×8@6
235×8@7
245×8@8 x 3 sets
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2ct Pause Bench w/ Belt:
155×8@6
165×8@7
175×8@8 x 3 sets
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Strict Barbell Row:
115 x 11 x 4 sets
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Saturday 03/02/19 –
BW:177.6
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~40 minutes of HIIT Circuit Training at Hard HIIT in town to promote the EPD Foundation SWAT Challenge.
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