15-June Block 4, Cycle 1, Day 2
Upper 2 (started with lower 1 so will just go in order)
Incline BP 95 x 10, 4 sets
BB Row 95 x 10, 4 sets
BTN Press 65 x 10, 4 sets
Chin-ups BW x 5, 4 sets
Notes:
Increase Incline BP by 5 lbs next cycle. Also increase BB Row by 5 lbs. Leave BTN alone and increase reps on chin-ups to 6 if possible.
I have not done chin-ups in forever. I always to pull-ups. These felt like I could do more but want to have SOME build-up for my biceps and elbow tendons.
16-June - Mostly rest day. A few light muscle snatches, ab roller - trained the wife and kiddos.
17-June - Block 4 Cycle 1, Day 4
Legs 2
Front Squat 135 x 10, 4 sets
Deficit Deadlift 205 x 10, 4 sets
Hamstring curls 45 x 15, 4 sets
Notes:
Had less time than usual. Had to perform some layoffs on my team and needed to be at work early. Completely sucks.
Will go up 10 lbs on front squats. Leave Def DL as is. Maybe go to 20 reps on hamstring curls. Did not have time for good mornings.
How is your grip on the front squats mate?
I find its cross armed for me, I can’t hold the snatch grip at all.
Great front squats numbers there too btw.
Training with the kids must be fun! Albeit time consuming!
18-June - Block 4 Cycle 1, Day 5
Upper 2
super set:
Dips BW x 10, 10, 10, 6
Barbell Row 95 x 12, 12, 12, 12
CGBP 95 x 12, 4 sets
super set:
Pull-ups BW x 7, 7, 7, 6
OHP 65 x 10, 4 sets
notes:
Keep all weight the same next cycle. Slow down eccentric on rows and CGBP.
19-June - Block 4 Cycle 1, Day 6
Conditioning
Warm-up.
10 hill sprints. 20 seconds max. 40 seconds recovery
notes:
I used to do these as tabata’s. Doing a lot of reading and podcast listening that suggests that you need to give yourself various conditioning modalities. And that adequate recovery allows you to push yourself harder/better. With tabata’s, my sprint speed would degrade and get sloppy. I was able to push all of these sprints hard every time.
20-June - Block 4 Cycle 2, Day 1
Lower 1
Squat 190 x 10, 10, 10, 12
SLDL 205 x 10, 4 sets
Sumo DL 190 x 10, 4 seconds
Landmine Squats +55 x 12, 4 sets
notes:
75 seconds rest between sets except for Sumo dl, which was 90. The SLDL followed by sumo kicks my butt. Will go up to 195 on squats next cycle. Did SLDL slow with no lockout for most of the reps until too fatigued. Will continue this pattern. Will leave landmine squat as is but ensure I am doing all slow with no lockout.
21-June - Block 4 Cycle 2, Day 2
Upper 1
Incline Bench Press 100 x 10, 10, 12, 12
Barbell Row 100 x 12, 12, 15, 15
BTN Press 65 x 10, 10, 10, 9
Chin-ups BW x 6, 6, 6, 6
Ab roller x 10, 10, 10, 10
notes:
Increase reps on Incline BP to 12 for all. Increase Barbell row reps and do slow eccentrics. BTN leave as is. Chin-ups go for AMRAP on last set.
22-June - Block 4 Cycle 2, Day 3
Conditioning
Hill sprints - fixed distance on 1 minute intervals.
7 sets. Then 3 degraded.
notes:
Ran fixed distance that took me 20 seconds first round. Then jogged/walked back to start point before 40 seconds rest was up to start at the top of the next minute. First 7 rounds I could make it back. Then I had to rest an extra 15 seconds or so on the following three sets.
23-June - Block 4 Cycle 2, Day 4
Lower 2
Front Squat 145 x 10, 4 sets
Deficit Deadlift 205 x 10, 4 sets
Ham Curls 45 x 18, 18, 18, 17
good mornings 95 x 12, 4 sets
notes:
Leave all weight as is. Do eccentrics on front squats slower next time. Try to survive Deficit DL next time better. Try for 20 reps on ham curls.
23-June - Block 4 Cycle 2, Day 5
Upper 2
Dips BW x 10, 10, 7, 7
Barbell Row 95 x 12, 4 sets
CGBP 95 x 12, 4 sets
Super set:
Pull-ups x 7, 7, 7, 7
OHP 65 x 10, 10, 10, 10
notes:
Did barbell rows with slow eccentric. Increase to 15 reps next time. All else leave as is.
[quote]raven78 wrote:
How is your grip on the front squats mate?
I find its cross armed for me, I can’t hold the snatch grip at all.
Great front squats numbers there too btw.
Training with the kids must be fun! Albeit time consuming![/quote]
Hey Buddy. I am fortunate with front squats as I don’t have an issue with the grip. However, I should note that my front squat was pretty bad until I started doing them 5 days a week (with the other two being back squats).
Definitely enjoy training with the boys. I actually have stopped trying to actually do any of my own training so that I can concentrate on them. Plus my wife trains at the same time so I am just coach. My boys hit 100 lb / 45 kilo on dead-squat bar last night. The younger boy’s form is starting to break down so I am pulling his weight back. Being VERY careful to not go too heavy. They were doing 90 and 95 lbs very fast and clean previously. Their current strength routine:
Dead/Squat
Ramp to 1 heavy rep
Reps of 3-5 for 3-5 sets (currently at 5x5 at 50 lbs).
OHP
Ramp to 35 lb for 1 rep
Reps of 3-5 for 3-5 sets (currently at 5x3 at 20 lbs)
Barbell Row
35 x 5, 5 sets
This is two days a week. Three other days they are doing conditioning and some lighter weight reps on some basic movements.
Sorry it took me so long to respond. Lots going on with my job and life. Hope you are well.
Cheers,
Needa
24-June - Block 4 Cycle 2, Day 6
Conditioning.
6 x 60 meter Hill Sprint - EMOTM, roughly 20 second on / 40 second off
2 min rest
5 x 12 70lb Kettlebell swings + 3 Push-ups - EMOTM
2 min rest
6 x 60 meter hill sprint - EMOTM, roughly 20 second on / 40 second off
25-June day off
26-June Block 4 Cycle 3, Day 1
Squat
195 x 10, 4 sets
SLDL
205 x 10, 4 sets
Sumo DL
190 x 10, 4 sets
Landmine Squats
+55 x 12, 4 sets
Notes:
Last day before taking a week to see family. Leave all weight as is. Did all eccentrics slowly.
27-June to 2-July
Vacation to see family. Northern California. 105 average daily temperature. This San Diego resident wilted.
One day ran about 4 miles. Another day spent about 2 hours on the road bike. Remainder of the time tried to stay cool. Kept diet in check - down to 202.8.
3-July Block 4 Cycle 3, Day 2
Incline Bench Press 100 x 12, 4 sets
Barbell Row 100 x 15, 4 sets
BTN Press 65 x 10, 10, 10, 7+3
Chin Ups BW x 6, 6, 6, 6
Ab Wheel x 10, 4 sets
notes:
60 seconds rest for all sets. Slow eccentric on all except chin-ups. Chin-ups was max reps. Next time move barbell row to 105.
4-July Block 4 Cycle 3, Day 3
Front Squats
145 x 10, 4 sets
Deficit DL
205 x 10, 4 sets
Hamstring Curls
45 x 15, 4 sets
Good Mornings
135 x 10, 4 sets
Notes:
Slow eccentric for front squats, hamstring curls. Leave all weight as is for next cycle. 60 second strict rest.
5-July - off day (just walked)
6-July Block 4 Cycle 3, Day 4
Barbell Rows
95 x 15, 4 sets
Dips
BW x 10, 10, 5+3+2, 5+3+2
Pull-ups
BW x 7, 7, 6+1, 6+1
CGBP
94 x 12, 12, 12, 8+4
OHP
65 x 10, 5, 5+5
Notes:
Slow eccentric for all except dips and pull-ups. 60 seconds strict rest. When I could not complete a set I rested long enough to finish the reps. Leave all weights unchanged except Barbell rows - increase to 105.
7-July Block 4 Cycle 3, Day 5
Squat
195 x 10, 4 sets all slow eccentric
SLDL
205 x 10, 4 sets
Sumo DL
190 x 10, 4 sets
Landmine Squat
+55 x 15, 4 sets all slow eccentric
Notes:
Slow eccentric really works me hard. Leaving squat weight as is for now. SLDL and Sumo getting slightly easier but not ready to increase weight. Landmine squat I did not feel in my quads. Not sure if I need more weigh, if I should not worry about the feeling or if I should switch to a lunge or split squat.
8-July Block 4 Cycle 3, Day 6 off
9-July Block 4 Cycle 4, Day 1
Incline BP 100 x 12, 4 sets
Barbell Rows 105 x 15, 12, 15, 15
BTN Press 65 x 10, 10, 10, 9
Chin-ups BW x 6, 6, 6, 8
Notes:
Leave all weights/protocol as is. Incline BP all with slow eccentric. Same with Barbell Row. Almost finished BTN. Last set of chin-ups were AMRAP.
Planning to weld up a couple of farmer carry handles mate at some stage.
But I may not need them. Welded up this bad boy recently… it works a treat.
[photo]41094[/photo]
Still following, keep up the great work here.