How many warm-up sets did you use? Ramping to any RM always makes me feel uneasy and that I spent too much energy getting to my top set.
Looks like you had more in you on the clean and press but the others looked like you were done.
the pull-up video was the only top set there . . I’d say around 6 sets of each leading up to the top set . . I can tell this program is meant as a blitz and not a long-term run as these workouts are draining but I really enjoy them at the same time
1 Like
Sunday July 6
Built for Battle W1 D2
A1: Clean & Press 5x150, 4x155, 3x165, 2x175, 1x185
A2: Zercher squat 5x235, 4x250, 3x265, 2x280, 1x295
A3: SGHP 5x165, 4x175, 3x185, 2x195, 1x205
B1: Pendlay row 5x210, 4x225, 3x240, 2x255, 1x265
B2: Bench press: 5x235, 4x250, 3x265, 2x280, 1x295
B3: Neutral grip pull-up 5x25lbs, 4x35lbs, 3x55lbs, 2x70lbs, 1x90lbs
about an hour and twenty minutes for this one . . light day tomorrow with some accessories and then Wednesdays a real heavy day
3 Likes
June 7 Monday
Built for Battle W1 D3
A1: Clean & Press 5x135, 4x145, 3x155, 2x165, 1x175
A2: Zercher squat 5x205, 4x225, 3x245, 2x260, 1x275
A3: SGHP 5x150, 4x160, 3x170, 2x185, 1x195
B1: Bench press 5x205, 4x235, 3x245, 2x260, 1x275
B2: Neutral grip pull-up 5xBW, 4xBW, 3x25lbs, 2x35lbs, 1x45lbs
Assistance circuit:
Chest supported row 8x 4plates
Ez bar curl 8x 80lb bar
Feet-elevated close grip push-ups x30
3 rounds w/no rest between rounds
5 Likes
real happy with my shoulder development but I could probably really make them pop if I leaned out just a little more
4 Likes
here we go again . . I settled on a training strategy that (for now) I plan to run for awhile . . it’s Thibs Strength Skill Circuits . . had my first day yesterday and it was awesome . . built for battle workouts just took too long as some of my workouts happen after I take my boy to wrestling or football practice so I have a finite amount of time . . I’m going to do the 4 day version which allows me to keep a fifth day open for strongman circuits, if I choose to do that
July 9 Wednesday
A1: Squat - 3x3 & 5x2 w/295lbs
A2: Bench press - 3x3, 5x2 w/275lbs
A3: Hang clean - 3x3, 5x2 w/185lbs
minimal rest time between lifts and probably 1-2 minutes rest between circuits
2 Likes
happy cake day
1 Like
Thursday July 10
A1: Deadlift: 3x3, 5x2 w/370lbs
A2: Military press: 3x3, 5x2 w/165lbs (I think this was a hair too light, will bump to 175 next session)
A3: Weighted pull-up: 3x3, 5x2 w/BW+55lbs
Assistance:
Chest supported row - 2x10, 1x8
this is an awesome way to train . . back to squats, bench and cleans on Saturday
4 Likes
Saturday July 12
A1: Squat - 4x3, 4x2 w/295lbs
A2: Bench - 4x3, 4x2 w/275lbs
A3: Hang clean - 4x3, 4x2 w/185lbs
no assistance, the boy was at a wrestling clinic Im and the daughter at a horse show so I had to get moving
5 Likes
Sunday July 13
A1: Deadlift - 4x3, 4x2 w/375lbs
A2: MIlitary Press - 4x3, 4x2 w/165lbs (should definitely bump this up by 10lbs next session)
A3: Pull-up - 4x3, 4x2 w/BW+70lbs
Assistance:
Chest supported row: 2x6 heavy
A1:Db lateral raises - 2x10 w/25s
A2: Cable rear delt flyes - 2x20
hips were a little tight coming into this but everything moved super well
5 Likes
July 15 Tuesday
A1: Squat - 5x3, 3x2 w/295lbs
A2: Bench - 5x3, 3x2 w/275lbs
A3: Hang clean - 5x3, 3x2 w/185lbs
no assistance, slept terrible the night prior and was gassed til I completed all 8 rounds here
5 Likes
reverted back this weekend to some old layer-style workouts . . hit a big PR on Saturday as I finally strict pressed 225
then yesterday I worked up to 345x3 on SSB squats and did some back-off/layer style work
5 Likes
still here . . still training hard . . busy helping with the boys’ football team and horse show season is in full swing as well . . yesterdays work:
3x 36" box jumps
3x yukon bar squats w/325lbs
6x hanging leg raises w/25lb plate
5 total rounds
3x5 bent barbell rows w/275lbs
30x weighted pull-ups w/25lb plate . . 13, 7, 5, 5
4 Likes
this mornings work:
BB bench - 3x8 w/275lbs
B1: Db Incline bench w/100s . . 11, 10, 9
B2: Db incline bench rows w/90s & a pause at top . . 8, 8, 8
Db incline curls - 8x30s, 9x25s
Db hammer curls - 8x40s, 8x35s
6 Likes
this mornings work:
BB RDLs - 3x5 w/275 & super slow eccentric & slight pause at bottom
Banded box squat - 10x2 EMOM w/185lbs + mini red bands
BB step-ups - 3x8 each side w/115lbs
Hip adduction & abduction machine
those box squats felt good and explosive, I used a wide stance and drove with my hips and hamstrings . . will go heavier next session
3 Likes
this weekends work:
Saturday -
Standing OHP 3x5 w/185lbs
Shoulder press machine 3x12
Db squeeze press 3x10 w/95s
Db lateral raise 1 giant drop set starting w/40s
Skullcrushers 3x8
Sunday -
Bent BB row 8x3 w/295
Neutral grip pull-ups w/+45lbs 8,6,5,5
Chest supported row (close neutral grip) 3x12
Face pulls 2x20
Trap bar farmer carry 3x 100 yards w/355lbs
4 Likes
today’s work:
Yukon bar squats - 145x5, 215x5, 265x5, 305x3, 325x3, 345x3, 365x3
2x8 w/285lbs
some leg curls, hip adduction & abduction and weighted hanging leg raises
after this workout I got two smoked chicken quarters and a big platter of meatloaf from local beef and mashed potatoes
BW - 209
5 Likes
this morning’s workout:
6x3 BB bench press w/275lbs
*wanted to do 8-10 sets of triples here but when unracking the bar for the 7th set I dropped it right onto my chin . . ouch . . it didn’t hurt much at the time but it’s getting a little sore now . . no more suicide grip on bench press for me
Hammer Strength incline press - 12, 12, 10 w/115lbs each side
supersetted w/
Chest supported row - 8, 8, 8
Lean-away Db laterals - 2x20 w/20s each side
5 Likes
glad your ok, that can go much worse
2 Likes
thanks . . yeah I’ve seen videos, definitely could’ve been worse
2 Likes