June 5, 2016
Training:
Strength:
Giant Set:
Deadlifts: 315x5, 335x5, 355x5, 365x5, 345x4
Flutter Kicks: 30, 30, 30, 30, 30
Bench: 185x5, 205x5, 215x5, 215x5, 215x4
Giant Set 2:
DB row: 85x10, 85x10, 85x10
Dips: 10, 10, 10
High Pull: 105x10, 105x10, 105x10
Conditioning:
4 Rounds
250m row
20 BW squats
10 burpees
time 11:02
June 7, 2016
Training:
Conditioning:
Run 1 Mile (7:09)
Strength:
Giant Set:
Front Squat: 155x5*
Lat Pulldown: 140x8, 140x8, 150x8, 150x8, 155x8
Overhead Press: 121x5, 121x5, 132x5, 143x5, 143x5
Crunch: 20, 20, 20, 20, 20
Giant Set 2:
High Pull: 135x5, 135x5, 135x5
DB INC Bench: 75x10, 75x10, 75x5
BB Curl: 70x10, 70x10, 70x10
Finished with some lat raises
Notes:
Something is distinctly not right with my groin/inner thigh. Hurt after sprints last week, but todays squats were nearly unbearable. Leg was shaking like crazy, and it felt like something was about to tear, so i ended the front squats early and hit a ton of mobility after the workout
June 9, 2016
Training:
Conditioning: Run 1 Mile (7:08)
Strength:
Giant Set:
RDL: 155x5, 165x5, 165x5, 165x5, 175x5
Lat Pulldown: 140x8, 140x8, 150x8, 150x8, 155x8
Close Grip Bench: 165x5, 180x5, 185x5, 185x5, 200x5
30in Box Jumps: 10, 10, 10, 10, 10
Giant Set 2:
GHD: 12, 12, 12
Cable Row: 135x10, 135x10, 135x10
DB Bench: 75x10, 75x10, 75x10
KB Swing: 55x10, 55x10, 55x10
June 10, 2016
Training:
Squats: 135x5, 175x5, 200x5, 230x5, 230x5, 230x5
Giant Set:
Neutral Grip Chins: 5, 5, 5
Overhead Press: 105x10, 105x10, 105x10
Goblet Squat: 50x15, 50x15, 50x15
Russian Twist: 30, 30, 30
Finished with some curls and lat raises