I played my last season of D2 football in 2018. Since then I honestly just enjoyed not having to follow a specific style of training. I started off with a classic conjugate approach since I was used to that from my early training days (I started touching the barbell in early 2012). Since then I skipped around programming styles quite a bit (conjugate, 5/3/1, block periodisation, a few cycles of the cube…). I do not really regret that since I just had fun figuring out what I like and works for me although it slowed my progress quite a bit. Just like many of us I want to put my log public to keep myself accountable and more consistent. My goals are quite simple. Get as strong as possible while keeping my conditioning level moderately high while juggling grad school and a family. I have about 4 1/2 years of school left so the biggest challenge for me will be to program around my day to day insanity.
4 hours of sleep, a terrible day for lab work (Thesis work) and a load of pre-workout later this workout was not too terrible. Apparently reducing the amount of caffeine consumption and only occasional use of pre-workouts works well. Anyways…
Strength
A. Bench: 145x5, 165x5, 190x5+ (10reps)
B. FSL: 145x3x5
C. Dead stop pull ups wide grip (45 sec rest)
5/4/4/3
D. DB Bench: 60x10, 60x10, 70x10, 70x8
E. Hammer Strength single arm supine grip: 135x12, 135x12, 155x12, 155x12
G 1. Face pull 4x25x12kg
G2. Triceps push downs 4x25x12kg
Conditioning (easy)
StairMaster:
Level 5 for 20 minutes (HR between 150-170)
After slowly realizing that my resting HR and my resting BP are creeping up higher and higher, I decided it is time to add some cardio back into my training. This SUCKS but needs to be done.
D. Leg Curl: 115x12, 115x12, 100x12, 100x12, 85x12
E. HS Ab Crunch: 5x12x40
Conditioning (Hard)
Suicides 2 sets with 2 minutes of rest
Trained with a fellow grad student who talked me into running suicides for conditioning. It must have looked absolutely hilarious to watch two out of shape washed up athletes running around on a rec. center basketball court.
Strength
A. Press:
85x3, 100x3, 110x3+(8)
85x3x5
B. Neutral Grip Pull downs
50x10 60x10 70x10 70x8
C. Seated DB Press
30x4x10
D. Lateral Raises
17.5x12 15x12 12.5x12
E. DB Curls
35s x5x10
Conditioning
“Volleyball” suicides x3 with 1 minute of rest
Strength
A. Squat:
225x3, 260x3, 290x3+ (6) → All of these felt like garbage so I did not want to push if on the max set.
22x3x5
B. MTS Squat:
30x10, 40x10, 50x10, 60x10