Work for today:
Am
Wave 2 week 2 day 1
giant set 1:
Lat pulldown:170x5, 190x5, 200x5, 210x5, 180x5
Overhead press: 135x5, 150x5, 160x5, 170x4, 145x5
Decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50
Giant set 2:
Machine row: 150x6, 170x6, 190x6, 210x6
CGBP: 160x6, 180x6, 190x6, 195x6
Decline sit-ups: 10,10,10,10
Jump rope: 50,50,50,50
Hit a lot of push downs, ez bar curls, lat raises, and rear delt flies
Conditioning: 1 mile run (7:17)
PM:
Swim: 20 minutes freestyle
Work for Today:
AM
Wave 2 Week 2 Day 2
Deadlifts: 335x5, 355x5, 370x5, 390x5, 370x5
Front squat: 135x6, 170x6, 185x6, 195x6, 205x6
Some shrugs and farmers walks
Conditioning: 1 mile run 7:16
Wave 1 week 2 day 3
Giant set 1:
Machine row: 180x5, 200x5, 220x5, 230x5, 200x5
Bench: 185x5, 210x5, 230x5, 230x5, 215x5
Decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50
Giant set 2:
Lat pull down: 170x6, 190x6, 200x6, 210x6
Inc Bench: 160x6, 175x6, 185x6, 190x6
Decline sit-ups: 10,10,10,10
Jump rope: 50,50,50,50
Accessory;
Did some pec decks, some rows, push downs and curls in a giant set
Conditioning:
1 Mile run (7:15)
800m run (3:28)
Note:
Felt like I was running fast today, and then only hit 7:15. Mad me mad so I ran an extra 800 as punishment…
Work for today:
Wave 2 Week 2 Day 4
Front squats: 185x5, 215x5, 235x5, 250x5, 230x5
Ab wheel rollouts: 5x6
RDL: 165x6, 185x6, 205x6, 215x6
Leg Press: 5x10
Conditioning:
1 mile run (7:12)
Not sure if you ever heard of him, but Alex Viada is an amazing athlete, powerlifts and runs ultramarathons. The reason I bring this up is that he recommends jogs like this every week for recovery, helps get blood flowing to muscles and joints without a strain of a workout…
Hey brother,
I have heard of Viada, read some stuff from him a couple years back. Truthfully never really looked at his programming, though it does sound right up my alley. If I ever think doing more long-endurance stuff I’m definitely going to look him up (I’ve got a small bug to do an iron man eventually so… maybe). Right now I am just trying to be strong and powerful with enough cardio to kill my PRT tests and last through jiu jitsu matches.
Couldn’t ever recommend Brian Alsruhe highly enough. Check out some of his old training logs on here (Atlas’s Training Log) and his YouTube channel, not specifically tailored to your PRT goals but great for being strong and athletic in general
Work for Today:
Wave 2 Week 3 Day 1
Giant set 1:
Lat Pulldown: 170x5, 190x5, 210x5, 210x5, 190x5
Overhead Press: 135x5, 150x5, 160x5, 170x5, 150x5
Jump Rope: 50,50,50,50,50
Giant Set 2:
Machine row: 160x6, 180x6, 190x6, 200x6
CGBP: 165x6, 185x6, 195x6, 200x6
Jump Rope: 50,50,50,50
Finished with some curls, lat raises, and push downs
Conditioning:
1 mile run (7:10)
Work for yesterday:
Wave 2 week 3 day 2
…honesty I forget. It was early, I just fit it in quick. Remember I worked up to a top set of 395 for 5 on deadlift so that was good, then some front squats. Whoops
Work for today:
Wave 2 week 3 day 3
Giant set 1:
Machine row: 180x5, 200x5, 220x5, 240x5, 210x5
Bench: 185x5, 215x5, 235x5, 225x5, 225x5
Weighted decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50 50
Giant set 2:
Lat pull down: 170x6, 190x6,210x6, 200x6
Inc bench: 165x6, 180x6, 190x6, 195x6
Jump rope: 50,50,50,50
Finished with some curls and push downs
Wave 2 week 3 day 4:
Front squat: 205x5, 225x5, 240x5, 255x5, 235x3
*lost my rack on the last set, my fault for not focusing enough
RDL: 135x6, 165x6, 165x6, 175x6, 175x6
Ab whee rollouts: 5x6
Leg press: 5x10
Work for today:
Wave 2 week 4 day 1
Giant set 1:
Lat pull down: 170x5, 190x5, 210x5, 210x5, 200x5
Overhead press: 135x5, 150x5, 160x5, 175x4, 150x5
Weighted decline sit-ups: 10,10,10,10,10
Jump rope: 50,50,50,50,50
Giant set 2:
Machine row: 170x6, 180x6, 190x6, 200x6
CGBP: 170x6, 185x6, 195x6, 205x6*
Jump rope: 50,50,50,59
Finished with some lat raises and face pulls
Notes:
*175x4 didn’t feel too bad, but definitely did not gave a 5th rep in me. Still a PR I think
** damn near died on the last set of CGBP. Not because it was heavy, but because I had my music on shuffle and somehow a stand up comedian came on. I was going up on rep5, didn’t even notice I was paying attention to the joke, but it got me in my funny bone and I nearly dropped the bar laughing
Been a Crazy busy week, here are the highlights.
Wednesday:
Wave 2 Week 4 Day 2
Deadlifts
315x5, 345x5, 370x5, 395x5, 365x5
then some front squats and core work
Today:
Wave 2 Week 4 Day 3
Giant Set 1:
Row Machine: 120x5, 140x5, 160x5, 180x5, 200x5
Bench: 185x5, 215x5, 240x5 (PR), 230x3, 230x3
Situps: 10, 10, 10, 10, 10
…and thats it. Have some sort of cold that has me coughing up a lung just walking upstairs, and the weights just were not moving after that top set on bench. Decided to just cut my losses and get some extra rest. Have a pretty open week coming up until I leave country for a few weeks, trying to train while I can
Work For Today:
Wave 2 Week 4 Day 4
Front Squat: 185x5, 225x5, 245x5, 260x6 (PR), 185x5
RDL: 135x6, 135x6, 155x6, 155x6, 170x6, 170x6
Leg Press: 5x10
did some situps and russian twists at the end
Wave 3 Week 1 Day 4
Giant Set 1:
Chins: 3, 3, 3, 3, 3, 3, 3, 2, 2, 2
Overhead Press: 110x3, 130x3, 140x3, 150x3, 160x3, 170x3, 175x3, 165x3, 165x3, 155x3
Situps: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Giant Set 2:
DB Row: 70x10, 80x10, 85x10
CGBP: 135x10, 155x10, 175x10
Finished with some pushdowns and curls
Notes:
this. sucked. 10x3 is a god awful, just so many sets of such heavy weight. Gonna take a little while to figure out how to ramp the weights the best way. Also got some vaccines in my shoulder today which definitely made pressing a pain but I still hit something decent.
Work For Today:
Wave 3 Week 1 Day 2
Deadlift: 275x3, 315x3, 345x3, 360x3, 380x3, 405x3, 415x3, 425x1 (damn), 405x3, 405x3
Front Squats: 135x10, 165x10, 165x10
Ab Wheel rollouts: 10, 10, 10
Notes:
I love 10x3 for deadlifts, it just feels right.
Front squats are BRUTAL after so many deads. Nothing rough on the legs, but holding that front rack position is just brutal
Work For Today:
Wave 3 Week 1 Day 3
Giant Set 1:
Chins: 3, 3, 3, 3, 3, 3, 3, 3, 2, 2
Bench: 185x3, 205x3, 225x3, 235x3, 245x3, 250x3(PR), 240x3, 235x3, 235x3, 235x3
Situps: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Giant Set 2:
DB Row: 75x10, 80x10, 85x10
INC Bench: 135x10, 155x10, 175x10
Hit some pushdowns, lat raises, and curls
Been an absolutely crazy couple of weeks. I have been traveling for most of it, Navy sent me on a trip to Morocco for about 3 weeks, with a couple transit days on either end. Not the most conducive to training, but i hit what I could to try and follow the program. Dont remember all of it, but here is the last three days.
Work for a weekish ago:
Wave 3 Week 3 Day 1
Press: 10x3 with a top set of 175x3 for a new PR
Chins: a couple between every set
Dips: 3x10
Pendlay Row: 3x5x165
Run: 1 mile
Work for 2 days ago:
Wave 3 Week 3 Day 2
Deadlift: 275x3, 275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 415x2 (damn), 315x3, 315x3
Front Squats: 135x5, 170x5, 185x5, 205x5, 225x5
AB wheel: A bunch
Run: 1 mile
Work for today:
Wave 3 Week 3 Day 3
Pendlay Row: 90x5, 110x5, 135x5, 155x5, 165x5, 175x5, 175x5, 185x5,185x5, 195x5
Bench: 135x3, 180x3, 200x3, 225x3, 240x3, 250x1 (damn), 240x3, 240x3, 230x3, 230x3
Lat Pulldown: 115x12, 130x12, 145x12
DB Incline: 3x70x10
DB Curls and tricep pushdowns
conditioning: 2x400m run
Notes:
Some of these numbers may be a little off, going off of memory. Hoping to get back into training hard these next few weeks, but then again I am flying out to Hawaii tomorrow so… will see what I can do. Definitely going to make running a bigger priority over these next few months.
work for yesterday:
Wave 3 Week 3 Day 4:
Front Squats: 155x3, 175x3, 205x3, 225x3, 245x3, 265x3, 275x2 (dammit), 245x3, 225x3, 225x3
RDL: 5x10x135
Ab wheel rollouts: 4x6
Prowler Push: 10x40 yards
First time using a prowler. Holy hell these are rough.
Work For Today:
Wave 3 Week 4 Day 1,
Chin ups: 3,3,3,3,3,3,3,3,3
Overhead Press: 95x3, 115x3, 135x3, 145x3, 155x3, 165x3, 180x0, 180x2, 135x10, 115x8
Stumbled on a plate when i first picked up the 180, nearly fell backwards with the weight, had to rack it and try again. was hoping for 180x3 but ehh, still feeling alright about it.
machine row: 3x10
dips: 3x10
finished with some curls and lat raises
run: 1.25 miles at 7:53 pace
Going on a sub for a few days, will see what i can do there
Back from the sub, short underway. Changing things up a bit. Really liked Brian Alsruhe’s linear progression model, decided that next I am going back to 5-3-1 for probably the next year at least. Also, do to some time constraints, going to be training at about 0430 every morning. Not sure how that will affect my workouts, so I am testing my maxes this next week with early am workouts in order to see where I am at.
Work For Today:
Chins: 4, 4, 4, 3, 3, 3, 3,3, 2
Overhead Press: 95x5, 115x3, 135x1, 155x1, 165x1, 175x1, 185x1(PR), 190x0 (damn), 135x10
Machine Row: 3x12
Lat Raises: 50ish
finished with tricep pushdowns, db curls, and seated db cleans (which I have never done before and love)
Run: 1.25 miles at 7:47 pace
Work for Wednesday:
Squat: 135x5, 225x5, 245x1, 275x1, 295x1, 315x1, 325x1, started to lean forward a bit too much to still call my form good so called it here.
RDL: 5x10x135
Run: 1.25 miles and 7:47 pace
Work For Friday:
Paused Bench: 135x5, 185x1, 205x1, 225x1, 235x1, 245x1, 255x1 (pr), 265xnope
Lat pulldowns, BTN press, db rows, etc
run: 1.25 miles at 7:35 pace