April 24, 2016
Training:
Pullups: 4, 4, 3, 2, 1
Conditioning:
Run 1 Mile (7:30)
Strength:
Giant Set:
Deadlifts: 315x5, 325x5, 335x5, 345x5, 350x4
Flutter Kicks: 30, 30, 30, 30, 30
Bench: 185x5, 195x5, 205x5, 210x5, 210x5
Giant Set 2:
DB Rows: 75x10, 75x10, 75x10
Dips: 6, 6, 6
High Pulls: 100x10, 100x10, 100x10
Notes:
I am supposed to start my week with Deads and Bench because its when I am freshest, But all these Saturday trainings have me walking into the gym sore as hell.
That being said, still a good day of lifting. Bench felt weak, but the numbers went up regardless. Deads felt strong. Perhaps best of all, the dips felt easy. My shoulder seems to be handling these better, can not wait to start training them hard again.
April 25 2016
Training:
AM: Swimming 45 minutes
Mainly worked on Combat Side Stroke here, Just doing a whole lot of 50’s to work on my form. Finished off with 10 minutes freestyle.
PM:
Pullups: 5, 4, 3, 2, 1
Run 3 Miles (23:20)
Notes:
Running felt good, back was a little sore from deadlifts. It was absolutely beautiful outside today, Good to be out.
Combat Side Stroke is starting to come together, need to get my kick down a little better.
April 26, 2016
Training:
Strength:
Giant Set:
Front Squat: 155x5, 155x5, 165x5, 175x5, 180x5
Lat Pulldown: 130x8, 140x8, 140x8, 150x8, 150x8
Overhead Press: 120x5, 120x5, 125x5, 132x5, 143x5
GHD Situp: 10, 10, 10, 10, 10
Giant Set 2:
High Pull: 135x5, 135x5, 135x5
Inc DB Bench: 60x10, 60x10, 60x10
BB Curl: 70x10, 70x10, 70x10
Lunges: 22lbsx10, 22x10, 22x10
April 27th, 2016:
Training:
AM: Company Groundfighting
PM:
Swim 30 minutes
Tread Water 15 Minutes
Notes:
Treading Water is equally difficult and boring
Groundfighting in groups is absolutely awesome, accidentally took a boot to the face which had my nose bleeding pretty good, but luckily no break. We won the match, so it was worth it
April 28, 2016
Training:
Pullups: 5, 4, 3, 2, 2
Conditioning: Run 1 Mile (7:25)
Strength:
Giant Set:
RDL: 155x5, 165x5, 175x5, 175x5, 185x5
Lat Pulldown: 130x8, 140x8, 140x8, 150x7, 140x8
Close-Grip Bench: 155x5, 165x5, 175x5, 175x5, 185x5
Decline Situps: 10, 10, 10, 10, 10
Giant Set 2:
DB Row: 75x10, 75x10, 75x10
DB Bench: 70x10, 70x10, 70x10
KB Swing: 50x10, 50x10, 50x10
Then did a few rope high pulls and band pull aparts
Notes:
Well my main Gym wasnt open today, so I had to go to another on short notice. Not a fan of the gym i went to, lots of old broken down equipment. Well a really janky Lat Pulldown felt funny the entire time, and on the 7th rep of my 4th set, the handle literally broke off the machine. Weight slammed down, scared the living hell out of knee. Went to a different old, decriped machine for my next set, but decided not to try 150 again haha
April 29th, 2016
Swimming 45 minutes.
Notes:
Mainly Combat Side Stroke and Breast Stroke Work
10 minutes treading water at the end… I suck at this
May 1st, 2016
Training:
Pullups: 5, 4, 3, 2, 2
Conditioning:
Run 1 mile (7:24)
Strength:
Giant Set:
Deadlift: 315x5, 325x5, 335x5, 345x5, 355x5
Flutter Kicks: 30, 30, 30, 30, 30
Bench: 195x5, 205x5, 215x5, 215x5, 205x5*
Giant Set 2:
DB Row: 75x10, 75x10, 75x10
Dips: 7, 7, 7
High Pull: 100x10, 100x10, 100x10
Notes:
Just felt Damn good today
That last set of 205 on bench felt hands down harder than either set of 215. Think i was just drained by that point.
Dips are feeling better and better on the shoulder.
May 3, 2016
Training:
Strength:
Giant Set:
Front Squat: 155x5, 155x5, 165x5, 175x5, 187x5(belted)
Lat Pulldown: 130x3, 140x8, 140x8, 150x8, 160x8
Overhead Press: 125x5, 125x5, 132x5, 136x5, 147x5
Crunches: 20, 20, 20, 20, 20
Giant Set 2:
High pull: 140x5, 140x5, 140x5
DB Inc Bench: 65x10, 65x10, 65x10
BB Curl: 70x10, 70x10, 70x10
Lunges: 22lbsx10, 22x10, 22x10
Finished with some lat raises.
Notes:
Finally starting to bust out the belt for front squats, not going to use it for anything less than 185. May start going heavier beltless as my form/strength improves.
Finals week here, training hasnt been as good as it should be. Not swimming or running as much as I would like, just running out of time in the day between studying, exams, and the gym.
May 5th, 2016
Training:
Strength:
Giant Set:
RDL: 155x5, 165x5, 175x5, 185x5, 185x5
Lat Pulldown: 140x8, 140x8, 150x8, 150x8, 160x8
Close-Grip Bench: 155x5, 165x5, 175x5, 185x5, 200x5
30in box jumps: 10, 10, 10, 10, 10
Giant Set 2:
GHD: 10, 10, 10
Cable Row: 130x10, 130x10, 130x10
DB Bench: 75x10, 75x10, 75x10
KB Swing: 45x10, 45x10, 45x10
Conditioning:
Run .5 miles (3:30)
May 6, 2016
Training:
Pullups: 5, 4, 3, 2, 2
Conditioning: Run 1 Mile (7:19)
Strength:
Giant Set
Pause Front Squats: 135x5, 135x5, 135x5, 135x5, 135x5
Push Press: 135x5, 135x5, 135x5, 135x5, 135x5
DB Snatch(5 per side): 65, 65, 65, 65
Did a few lat raises and some hammer curls then got out of there
May 8, 2016
Training:
Pullups: 5, 4, 3, 3, 2
Conditioning:
Run 1 Mile (7:19)
Strength:
Giant Set:
Deadlifts: 315x5, 335x5, 335x5, 355x5, 365x1, 385x1
Flutter kicks: 30, 30, 30, 30, 30
Bench: 195x5, 205x5, 220x5, 220x5, 210x5
Giant Set 2:
DB Row: 80x10, 80x10, 80x10
Dips: 8, 8, 8
High Pull: 100x10, 100x10, 100x10
May 10th, 2016
Pullups:
6, 5, 4, 3, 2
Strength:
Giant Set:
Front Squat: 155x5, 165x5, 175x5, 187x5 (belt)
Lat Pulldown: 140x10, 140x10, 150x10, 150x10
Overhead Press: 125x5, 132x5, 137x5, 155x3
Crunches: 20, 20, 20, 20
Giant Set 2:
High Pull: 135x5, 135x5, 135x5
Pushups: 25, 25, 25
BB Curl: 70x10, 70x10, 70x10
Lunges: 35lbx10, 35x10, 35x10
Notes:
Forgot to check what i was actually supposed to hit on pullups today, so i kinda guessed. actually did more than the program called for, still felt easy
Didnt get 5 reps pressing 155… got pretty mad about that, thought i had it
May 24, 2016
Had a bit of a hiatus from formal training. Went on a mission trip, had no access to a gym. Or internet for that matter. Subsitituted with lots of running, hill sprints, burpees, and pushups. not ideal, but i broke a good sweat every session. Still, anxious to hit the gym again.
Training:
Pullups:
5, 4, 4, 4, 2
Strength:
Giant Set:
deadlifts: 315x5, 335x5, 335x5
Flutter Kicks: 30, 30, 30
Bench: 185x5, 205x5, 215x5
Giant Set 2:
DB Row: 80x10, 80x10, 80x10
Dips: 9, 9, 3
Upright Row: 100x10, 100x10, 100x10
Overall, not a good training day. Shoulder felt stiff, and the weights just seemed to be moving slow. chalking this one up to not having touched real weights in two weeks, ready to crush it next session
Pullups:
5, 4, 4, 3, 3
just hitting the program, no real work today
May 26, 2016
Training:
Pullups: 5, 5, 4, 3, 2
Conditioning:
Run 1 Mile (7:26)
Strength:
Giant Sets:
Front Squat: 155x5, 175x5, 185x5B, 185x5B
Lat Pulldown: 130x8, 130x8, 145x8, 145x8
Press: 110x5, 120x5, 130x5, 140x4
Giant Set 2:
High Pull: 135x5, 135x5
DB INC Bench: 75x10, 75x10
BB Curl: 75x10, 75x10
Lunges: 25lbsx10, 25x10, 25x10
finished with some late raises
Notes:
Felt much better than tuesday. Definitely still not 100%, i feel like it always takes me a week to get back into the swing of things after a forced deload. Press always dives the hardest for some reason.
May 29, 2016
Training:
Conditioning: Run 1 Mile (7:21)
Strength:
Giant Set:
Deadlifts: 315x5, 335x5, 345x5, 355x5, 355x5
Flutter kicks: 30, 30, 30, 30, 30
Bench: 185x5, 205x5, 215x5, 215x4, 205x5
Giant Set 2:
DB Row: 80x10, 80x10, 80x10
Dips: 9, 9, 9
High Pull: 110x10, 110x10, 110x10
Finished with some tricep pushdowns
May 30, 2016
Training:
Run 3 miles (23:05)
Superset
Pullups: 6, 5, 4, 3, 3
Pushups: 25, 25, 25, 25, 12
May 31, 2016
Training:
Conditioning: Run 1 Mile (7:16)
Strength:
Giant Set:
Front Squat: 155x5, 175x5, 185x5, 185x5, 185x5
Lat Pulldown: 140x8, 140x8, 150x8, 150x8, 150x8
Press: 120x5, 132x5, 143x5, 143x5, 143x1
Crunch: 20, 20, 20, 20, 20
Giant Set 2:
High Pull: 155x5, 155x5, 155x5
DB INC Bench: 70x10, 70x10, 70x10
BB Curl: 70x10, 70x10, 70x10
Lunges: 35lbsx10, 35x10, 35x10
June 2nd, 2016
Training:
Conditioning: Run 1 Mile (7:15)
Strength:
Giant Set:
RDL: 155x5, 165x5, 165x5, 165x5, 165x5
Lat Pulldown: 140x8, 140x8, 150x8, 150x8, 150x8
Close grip Bench: 165x5, 175x5, 185x5, 185x5, 185x5
30in box jumps: 10, 10, 10, 10
Giant Set 2:
GHD: 10, 10, 10
Cable Row: 130x10, 130x10, 130x10
DB Bench: 80x10, 80x7, 80x7
KB Swing: 55x10, 55x10, 55x10
June 3rd, 2016
Training:
Squats: 175x5, 200x5, 220x5, 220x5, 220x5
Push Press: 135x5, 135x5, 135x5
Giant Set:
Neutral Grip Chins: 3, 3, 3
Overhead Press: 95x10, 95x10, 95x10
Goblet Squat: 40x12, 40x12, 40x12
Russian twists: 25, 25, 25
Finished with some DB curls
Notes:
First time doing back squats since i hurt my knee. Definetly not up to par, but they felt fairly good. Little more forward lean than I normally have but Ill take it.