ACK Log

Training Logs
1

More Explanation Later maybe…

10/11-10/17
Monday:
Military Press Ramping - up to 135x5, 120x3x5
Dips - Still tired from Sunday
Chinups - 4,3,2@ 2 Chains
Hybrid Pulldown - 105,135,120 x10,6,8
Sled - High Pull, Low Pull x6
Press x4, Static Hold Walk x4

Tuesday:
Incline Press Ramping - up to 165x4
DB Press - 80s x6,6,7
DB Row - 95 x6,6,10
Pullover Extension - 65 x6,4
Close Grip Press - 65 x12,8
Tricep Pushdowns xSome
Prowler - 6 Trips Hi/Lo @100

Wednesday:
Bench Press Ramping - up to 185x8
Floor Press - 155 +chains 2x5
Preacher Curl - 65 3x5
Dips - Too Dead
Sled - Push/Pull Many

Friday:
Squat - up to 330x3
Deadlift - up to 350x5 (Neutral Grip)
Squat/Deadlift - 3x5@295/310
Sled - Forward, Backward, Rope Pull Many

Sunday:
Prowler + Banded Sled Pull - 45 + 90, 70 + 90,
90 + 140 - 1 Trip Forward and Back each
3-Board Press - up to 225x3
Brutal Beekers - 2 sets 2/5/2 x5@135,
1 set 2/5/2/5 x5@95

2

10/18-10/24
Monday:
Standing Press - up to 130x5
Seated Press to Chin - 135x3,4,4
Chins w/2 Chains - x5,4,4
Dips w/2 Chains - x8,6,7
Sled Pulls - 3x3 Trips Low, Mid, High

Tuesday:
Incline Press - up to 170x4
Hybrid Pulldown - 3x10@100
Incline Bench - 50’s, 55’s, 60’s x5, 70’s x4
Standing Curl - 45, 55, 65, 85x5
Flat Bench - 80’s x8,8,6
Preacher Curl - 65x6,6,5
Prowler - 6 Trips @110

Wednesday:
Bench Press - up to 185x8
Floor Press w/2 chains - 135x8, 165x6,6,5
One-Arm Row - 85x8, 90x8,8,12
Tricep Extension w/2 chains - 65x8,8; 75x4;
65 (no chains) x8
Preacher Curl (Flat Pad) - 65x5,5,5
Sled - Low and High Pull, 3/2 trips w/70;
Press, 3 trips w/45
Prowler Rope Pull - 4 trips w/110

Friday:
Squat - up to 320x5
Deadlift - up to 345x5
Squat/Deadlift - 310 (oops)x5,5, 300x5/
325 w/2chains x5,4,4
Sled Work - 4 Trips Belted Forward and Backward;
2 Trips w/Rope Handles Forward and Backward
14 420lb Tire Flips in 10min

3

10/25-10/31:
Monday:
Standing Press - up to 135x4
Seated Press to Chin - 135x4,5,5
Chins w/2 Chains - x5,4,4
Lateral Raise - 20x8, 25x8, 30x8
Zottmann Curls - 30x8, 35x8, 30x8
Sled Pulls - 3x3 Trips Low, Mid, High

Tuesday:
Incline Press - up to 175x3
Hybrid Pulldown - 3x10@105, 110, 105
Incline Bench - 50’s, 60’s x5, 70’s x3
Standing Curl - 65, 75, 85x5
Flat Bench - 80’s x8,6,6
Preacher Curl - 65x6,6, 70x5
Prowler - 6 Trips @110

Wednesday:
Bench Press - up to 195x8
Floor Press w/2 chains - 170x8,6,6
One-Arm Row - 95x8,8,10
Tricep Extension w/2 chains - 70x8,8,8
Preacher Curl (Flat Pad) - 65x5,5,5
Sled - Low and High Pull, 3/2 trips w/70;
Press, 3 trips w/45
Prowler Rope Pull - 4 trips w/110

Friday:
Squat - up to 330x3
Deadlift - up to 365x4
Squat/Deadlift - Abandoned
Sled Work - 4 Trips Belted Forward and Backward;
2 Trips w/Rope Handles Forward and Backward

4

11/8-11/14
M: Military Press - up to 145x3, 165x0
Weighted Chins - BW, 1 Chain x5, 2 Chains x3
Weighted Dips - BWx5, 1 Chain x3, BW x5
Overhead Skull Crusher - 35,55,65x8
Shoulder Raise - 25x8, 30x6, 35x4
3" Wrist Roller - 4 Pronated and Supinated w/35lbs
Sled - 4 Trips Swimmer Pull,
4 Trips Twisting Pull to Push w/90

T: Squat - up to 345x3
36" Box Jump 4x3, TKE 3x8
Deadlift w/Bands - 225, 275, 305x5
Split Squat - 40’s, 50’s, 60’s x6
Prowler - 3 trips w/140, 3min Rests

W: Incline Press 45,65,75,95,105,125,135x5
155,165x3; 185x2
Hybrid Pulldowns 70,80,90,100,110x8
Chest Supported Row 25,35,45,55,65x8
DB Pullover 50, 60, 70x10
Preacher Curl 65x5,5; 75x4
Pinch Carry 25’s x4 Trips (to and from)
Sled - 4 Trips High Pull, 4 Trips Press w/90

R: Trap Bar Deadlift 155,205,255,305x5; 345,365x3
Seated Box Jump 2x5@30", 2x5@36"
TKE 3x8
Squat w/Bands 135,185,225,275x5
Step Up 40’s x8 (18"), x5 (24"), 50’s x8, x5
Prowler - 4 Trips @90
Farmer’s Walk - 4 Trips @245

F: Bench Press 45,75,95,125,145,165x5;
185,215x3
Bent-Over Row 135 2x8, 155 2x8, 165x8
Seated Row 70,80,90,100,110x8
Floor Press w/2 Chains - 165,175,185x5,5,3
One-Arm Row - 90 3x10 (Dead Stop)
Floor Extension - 65,75,85x8,8,5
Zottmann Curls - 30x8, 35,40x5
Prowler - 2 Pull Trips, 1 Push w/180
Fat Grip Power Cleans - 110 2x5, 132 x3,x5

S: Deadlift 155,205,265x5; 305,345,375x3
Band-Resisted Running - 3x5 Forward and Back
GHR - 3x8
2 Tire Flips
Sled Running - 1 Trip w/90, 2 w/135, 4 w/180

Sunday Off

5

11/15-11/21
M: Military Press up to 135x6, 95x10,10,8,7,5
Pulldown - 70,80,90,100x8;
Straight-Arm Pulldown - 60,65,70,75x8
Chinups BWx5,5,5,5
Reverse Curl 75x5,5,5
Incline Skullcrusher 75x8,8,8
Sled - 4 Trips Low Pull to Extension,
4 Trips Face Pull
3" Wrist Roller - 8 Pronated, 8 Supinated
Situps - 3x10

T: Squat up to 325x5
TKE 4x8
38" Box Jump 4x4
Banded Deadlift (Monster Minis) 135,185x5,
225,275,305x3
RFESS 45’s,55’s,65’s x6
Prowler - 4 Trips (4 Hi, 4 Lo) w/140
Sled - 8 Trips (Reverse Drag) w/135
Situps - 2x10 w/8lbs Overhead, 4x5 w/6

W: Incline Press up to 165x6, 135x7
Hybrid Pulldown 70,80,90,100x8
Chest-Supported Row 25,35,45,55x8
DB Bench 80’s x5,5,6
Preacher Curl (Vert. Pad) 65x5,5,5
Decline Press Machine - 1p, 1p 25,
2p, 2p 25x 10,10,5,5
Sled - 4 Trips High Press, 4 Trips Side Pull
Sledgehammer - 100 Tire Strikes

R: Trap Bar Deadlift up to 365x5
TKE 3x8
38" Seated Box Jump 3x3
Banded Squats 135,185,225x5; 275x3
18" Step-Ups 50’s x8, 60’s x6
Prowler - 4 Trips w/180
Pinch Carry - 4 Trips w/25’s

F: Bench up to 195x5,225x2
Bent-Over Row 135,155,165x5, 185 2x5
Floor Press 185x3, 185 Chains x4,2, 185x3
Seated Row 115,125,135,145,155x8
Reverse Grip Bench 135 3x10
Dead Stop Row 90 3x8
Floor Extension 85x3, 85 Chains x2,1
Various Forearm Stuff
Preacher Curl 85x2
Sled - 3 Trips Lockout Walk, 3 Trips Mid Pull,
4 Trips Rope Pull w/225

Sun: Deadlift - up to 385x1
Resisted Running - 4 Trips w/45,90,135,180 Band (Sled)
Rack Pull - 315 3x8
Banded Sled Prowler Push - 3 Rounds:
Sled 90 Prowler 90 (Forward and Back)
Sled 115 Prowler 140 (Forward and Back)
Sled 135 Prowler 180 (Forward and Back)

6

11/22-11/28
M: Military Press up to 155x1
Face Pull - 3x8
Pullups - 4x5
Military Press with Bands 3x5@95
DB Press 50x5, 60x4, 65x3
Drag Curl 45,65,85x5
Sled - 3 Trips Swimmer Pull, 2 Trips Curl,
3 Trips High Pull
#1 CoC 4 Closes, Sledgehammer Finger Walks

T: Work FUTZ

W: Squat up to 365x1,1
Deadlift w/Light Bands 225,275x5; 305x3; 325x2
RFESS 50’s,60’s,70’s x6,6,4
Prowler - 1 Trip Each Way @90,140,180,230,270

R: THANKSGIVING

F: OFF (WORK)

S: Bench up to 225x1, 235x1, 245x0x2
Wide Pullups 1,2,3,4; Chinups 1,2,3,4; Close-Grip Chins 1,2,3,4

7

11/29-12/5
M: Smith Bench 95,135,165,185,205 x5 (Bar as 45)
Pulldown 130,140,150 x8
Bent-Over Row 135,155,165 x8
Bench Press 145x8, 165x5, 175x3, 195 3x1, 165x13
Ring Extension 3x10

T: Squats 230x8, 280x5, 325x3, 370x1,1, 280x5
TKE 3x8
Box Jump w/10’s x3
RFESS 60’s x6/6
Banded Deadlift (Mini’s) 245,295x5; 325,345x3 (345 3 Singles)
Prowler Push (Long Stride) 3 Trips w/140
Sled (Semi-Squat) Drag 2 Trips w/70, 2 Trips w/95

W: Fat Grip Chins 6x3, Fat Grip Pullups 6x1,1 (Throughout Workout)
Preacher Curl 45,55,65,75x5, 85x2, 55x8
Zottman Curl 40’s,35’s,30’s25’s,20’s x5, 15’s x8,8,8
Incline Hammer Curl 30’s x10, 25’s x8,8, 30’s x10
Cable Curl 60,40,50,55x12
Prowler Pulls 90x6, 140x6

PM Gripper Work

R: Deadlifts 260x8, 305x5, 350x3, 400x1,1,1, 320x5
Banded Squats 225x5, 275x5, 305x2
Prowler 3 Trips w/90, 2 w/140, 1 w/180

F: Off (Concert)

S: Off (Laziness)

Sunday: Rock Climbing in Lynchburg - Some 5.5, 5.6, and 5.7