Thanks for the suggestion man. I may just do that. I’ve been practicing kneeling jumps to verticals on Mondays but I have better options for other exercises in that gym than the one I’m forced to on Fridays (gym #2 has a deadlift platform).
WEDNESDAY PM
Warmup/SMR
A. Bench Press: 230x3 @9
B. Cybex Eagle Row: 205x2x6, 185x2x10
C. Incline DB Bench: 80x9,9,7
D1. Blast Strap Inverted Row: C40x9,9,9, BWx15
D2. Elevated Pushup: C40x14,14,14
E. One Arm DB Shrug: 60x3x20
Going to be using the RPE system on my main lifts from now on.
THURSDAY AM
Lat/Scapula SMR
Band Face Pull w/ER: (Micro)x15,15,15 w/2s pause
DB Lateral Raise: 10,15,25x10,30x8, 35,40x8 cheated
Barbell Curl: 65x10,10,8 (2ct eccentric/1:00 rest)
Machine Preacher Curl: 40x10,10,10,8
Band Pushdown: (Light)x20,15,10,10,10,10
Overhead Rope Extension: #6x10,8,8,8 (:30s rest)
Airdyne: 5 miles in 15:24
FRIDAY PM
A. Deadlift: 405x3@9.5
B. Front Squat: 245x3 paused, 245x6
C. DB Reverse Lunge: 80x2x5, 70x10
D. Pallof Press Iso-Hold/Band Hip Rotation: (Mini)x2x20ct/x2x12
A little lackluster.
SATURDAY AM
Bodyweight: 194.8
A1. Military Press: 135x3 @ 8.5
A2. Neutral Grip Pullups: (+45)x3 @ 8.5
B1. Close Grip Bench w/Chains: 185+C40x2x5, 165+C40x10
B2. One Arm DB Row: 100x3x15
C1. JM Press w/Chains: 75+C40x12,12,10
C2. 3D Band Pullapart: (Mini)x4x15
Farmer’s Walks/Band Supine No Money: 80x3 trips/(Micro)x2x:45
Kickass.
MONDAY PM
Warmup
Reverse Crunch 3x10/Trap Bar Clean Shrugs 135x4x4
A. Squat: 350x3 @ 9.5
B. Snatch Grip DL: 285x2x6, 255x12
C. DB Goblet Bulgarian SS: C40+85x2x8
D1. Band Resisted Ab/ER Hip Thrust: (Monster)x3x10 (5ct)
D2. Band Assisted Ab Wheel: (Monster)x3x5
Pulled (maybe?) something in my right adductor while warming up, or at least it was super sore even going into the Clean Shrugs. Decided to go full retard and push through it while performing some more adductor mobilizations and it didn’t bother me through the session despite being super sore. The next few days will tell whether it’s actually a thing or not. Still a pretty damn good session.
Still training my best friend from high school, he’s currently down 180 lbs. We started training around -150 and his form is really starting to get dialed in. His progress has been nothing but amazing.
TUESDAY AM
Elliptical: 30 min @ 10 incline/40 res
Foot is almost 100% again so I’ll be getting back to running soon.
WEDNESDAY AM
35 lbers finally arrived in the mail, they’ll be a decent tool to complement the 55s.
Warmup/SMR
Med Ball: 10 throws
KB Bottoms Up Press: 35x3
A. Bench Press: 235x3 @ 9.5
B. Cybex Eagle Row: 210x2x6, 185x2x11
C. Incline DB Bench: 85x2x6, 70x11
D1. Blast Strap Inverted Row: C40x3x10
D2. Elevated Pushup: C40x3x15
E. One Arm DB Shrug: 65x3x15
Dulce De Leche Haagen Dazs may be the best ice cream I have ever tasted.
Started really strictly enforcing rest periods since I wasn’t happy with this workout taking close to an hour last time.
THURSDAY AM
Band Face Pull w/ER: (Micro)x15,15,15,15 (2ct/1:00 rest)
DB Lateral Raise: 10-30x10, 35,40x8* cheated (1:00 rest)
Barbell Curl: 65x10,10,9 (2ct eccentric/1:00 rest)
Machine Preacher Curl: 40x10,10,10,9 (:10 rest)
Band Pushdown: (Light)x20,15,12,12,10,10 (:30 rest)
Overhead Rope Extension: #6x10,10,10,10 (:30 rest)
FRIDAY PM
Warmup
Power: Kneeling to Vertical Jump 3x2
A. Deadlift: 415x3 @ 9 (grip @ 10, wrong day to choose the bar with zero knurling)
B. Front Squat: 255x2 paused, 255x5
C. Kneeling Side Jumps: 2x4/side
Only had about a half hour to warmup and train before the gym closed. Going to put some thought into what I can do to make this a full session at home since it looks like this will be the amount of time I’ll have on Fridays from here on out.
Woke up exactly at 3:30 and could not for the life of me fall asleep again (and this is after taking 1.5mg of melatonin too). Annoying as fuck.
SATURDAY AM
Warmup
Power: Medicine Ball Shotput Throws 3x4/side
A1. Military Press: 140x3 @ 8.5
A2. Neutral Pullup: +55x3 @ 8.5
B1. Close Grip Bench w/Chains: 185+C40x6,6, 165+C40x11
B2. One Arm DB Row: 100x18,18,15
C1. JM Press w/Chains: 75+C40x13,13,13
C2. 3D Band Pullapart: (Mini)x5x15
D. KB Upright Row: 35x25,20,20
MONDAY PM
Warmup/SMR
Band Resisted KB Swings are one of my favorite explosive exercises that isn’t widely known. Not really sure why I haven’t done them in so long.
Power: Band Resisted KB Swing: 55x5 w/Mini, Monster, 2 x Light
A. Squat: 365x3 @ 9.5
B. Snatch Grip RDL: 225x3x12
C. Bulgarian SS: C40x2x15
D1. Ab/ER Hip Thrust: Mini x2x12 (3ct)
D2. Kneeling Ab Wheel: BWx3x15
Prowler Push and Drag: 3 plates x 6 trips
Got some nasty triples coming up this week. I’m glad that I’m deloading on assistance work. Squat triple wasn’t nearly as bad as I thought it was going to be, 365 is roughly 90% of 405 which puts me well on track to get 420+ at the end of October.
TUESDAY AM
Elliptical: 1.15 mi in 30 min I think… 10 incline/45 res
WEDNESDAY PM
Warmup
Power: Med Ball Chest Throw 3x6
A. Bench Press: 250x3 @ 10
B. Cybex Eagle Row: 160x4x12
C. Incline DB Bench: 50x20,20,15
D1. Blast Strap Inverted Row: BWx4x12 (1ct)
D2. Elevated Pushup: BWx3x20
E. One Arm DB Shrug: 70x3x15
Last rep of 250 was the single ugliest bench I have ever performed. Still got it though. Still chasing that 3x20 with 50 lbs with 2 minutes rest, my body likes to shut down around rep 10 on the third set and protest that I’m doing timed endurance work.
THURSDAY PM
Band Face Pull w/ER: (Mini)x4x8 (3ct)
DB Lateral Raise: 20x4x12
Band Hammer Curl: (Light)x3x25
Band Pushdown: (Light)x3x25
FRIDAY PM
Warmup
Power: Kneeling to Vertical Jump 3x4
A. Deadlift: 435x3 @ 9
B. Front Squat: 225x3x5
C1. One Leg One DB RDL: 20x2x12
C2. Band Hip Rotation: (Mini)x2x10
D. T-Handle Swing: 80x2x15
435 was easy but my grip started failing a bit. I literally can’t remember the last time I had an issue with my deadlift grip, I’ll start addressing it on Saturdays.
Made a T-Handle out of 1 1/4 inch pipe which has held up pretty well. 35s are too wide though, forget about 45s. I’ll have to acquire some 25s soon.
SATURDAY AM
Warmup
Power: Med Ball Shotput Throws 2x6/side
A1. Military Press: 150x3 @ 9.5
A2. Neutral Pullup: (+65)x3 @ 9.5
B1. Close Grip Bench: 165x12,10,10
B2. One Arm DB Row: 80x2x12 (2ct)
C1. Tricep Rope ‘Fallouts’: 3x4/side
C2. KB Upright Rows: 35x25,25
Standing Spud Abs: 3x12
Fat Grip Deadlift Hold: 185x:6,:10
MONDAY AM
5x250m Run, just enough to wake my ass up.
MONDAY PM
Warmup
Power: Forgot lol, too eager to squat I guess.
A. Squat: 380x2 @ 10… first rep very easy, second rep was a death grind
B. Snatch Grip RDL: 295x2x6, 265x10
C. DB Goblet BSS: 90+C40x2x8
D1. Band Resisted AB/ER Hip Thrust: (Mini)x15, (Monster)x2x12 (3ct hold)
D2. Band Assisted Ab Wheel: (Monster)x3x7
Conditioning: Prowler Push/Drag: 135/side x 6 trips down and back
Not really sure what I’m getting out of the Snatch Grip RDLs. I’m strongly considering switching to Cambered Bar Good Mornings.
It’s time to switch to a barbell on the split squats. Hip Thrusts have really progressed and I can see myself getting 3-5 reps on the full standing rollout within a few months here. All in all a pretty good day.
TUESDAY AM
Elliptical: 1.55 mi in 35:00 (10 incline/45 res/HR 145-150)
WEDNESDAY PM
Power: Med Ball Chest Throws: 10 lbs 5x5
A. Bench Press: 260x1, miss 2nd (super gay)
B. Cybex Eagle Row: 215x2x6, 190x2x11
C. Incline DB Bench: 85x2x7
D1. Blast Strap Inverted Row: C40x4x10
D2. Weighted Dip: C20x3x12
E. One Arm DB Shrug: 75x2x20
MR Four Way Neck x6
There’s no reason why I should have missed that 2nd rep especially coming off of a deload. Pretty good indicator that I’m not gaining weight, I’ll see on Saturday morning.
FRIDAY PM
Warmup
Power: Kneeling to Vertical Jumps: 3x4
A. Deadlift: 450x2 @ 9 (much easier than last week)
B. Front Squat: 265x2 paused, 250x7 (also easier)
C. Standing Spud Abs: 60 to 90x12
D. T-Handle Swing: 90x3x16
E1. One Leg One DB RDL to Swing: 20x2x12
E2. Band Hip Rotation: (Mini)x2x12
Such a better session than Monday. I upped my daily carbohydrate intake by 100g, hopefully it keeps producing the desired results.
Standing Abs kicks ass. Got the idea from Steve Pulcinella.
3 pills of Z12 gave me some of the best sleep I’ve ever had. It’s honestly been years since I woke up feeling so alert and refreshed. I did however manage to walk across my room and turn off my alarm while still sleeping which is mad mojo so I think I’m going to stick to 2 from now on.
Bodyweight 199.4. This would imply that I gained 6 lbs in 3 weeks which is totally at odds with my bench performance on Wednesday. May be some bloating left over from last night and I did chug about 24oz of water before this.
SATURDAY AM
Warmup
Power: MB Shotput Throw: 10 lbs 2x4/side
A1. Military Press: 155x2 @ 9.5
A2. Neutral Pullup: +80x2 @ 9
B1. Close Grip Bench: (40 lb chain) 185x2x7, 165x11
B2. One Arm DB Row: 100x2x20
C1. JM Press: (40 lb chain) 85x12,10,10
C2. KB Face Pull: 55x3x12
Captains of Crush grip: worked to a very near close on the #2, only about 2-3mm off. I haven’t broken these out in a year so it’s excellent that I haven’t lost much strength. Fat Grip holds I’ll move to Monday.
Military Press was meh, Pullups were good. Close Grip is proceeding well. I wouldn’t be surprised if it’s close to my regular grip by now. JMs were also the best they’ve ever felt without a hint of elbow pain.
Progress Pic of back.
MONDAY AM
Sprint 6x250m (2:00 rest)
MONDAY PM
Warmup
Power: Band Resisted KB Swing: (Light)+55x2x6
A. Squat: 395x1
B. SSB Good Morning: 80,100,120,140x12
C. Barbell Bulgarian SS: 135x2x8
D1. BR AB/ER Hip Thrust: (Monster)x3x13 (3ct)
D2. Band Assisted Standing Ab Wheel: (Monster)x3x8
E. Fat Grip Hold: 185x:15,:15,:8
Peaking program is working perfectly for deadlift, not so much for squat and bench. Still a very solid single with 395.
TUESDAY AM
Elliptical: Recovery pace 40 min (10 incline/40 res)
WEDNESDAY PM
Warmup
Power: Med Ball Chest Pass 10x3x5
A. Bench: 270x1 @ 10 (5 second grinder)
B. Cybex Eagle Row: 220x2x6, 190x2x11
C. Incline DB Bench: 85x9,8
D1. Decline Blast Strap (BS) Inverted Row: C20x3x10
D2. BS Weighted Dip: C20x9,8,7
E. One Arm DB Shrug: 80x2x15
Stadium Stairs 15 min
Goddamn that bench was ugly. Now to down some Haagen Daaz.
THURSDAY AM
Band Face Pull w/Ext Rot: (Micro)x5x15
DB Lateral Raise: 10-30x10, 35,40x10 cheated
Band Hammer Curl: (Light)x4x25
Band Pushdown: (Light)x20,20,15,15,15
No coaching today because of fall break so I could actually do my entire session in the gym rather than splitting it up at home.
FRIDAY PM
Warmup
Power: Kneeling to Vertical Jump 3x3
A. Deadlift: 475x2 @ 9.5 nice
B. Front Squat: 275x2 paused, 250x8
C. DB Reverse Lunge w/Hip Flexion: 50x2x8
D. Standing Spud Abs: 60,80x12, 100x8
E. Band Hip Rotation: (Mini)x3x12
Deadlift felt pretty awesome. Paused front squat was good but that set of 8 was brutal afterwards.
Going to be an early session tomorrow to make the Ultimate Athletics meet on time. Won’t be competing sadly but it should be a good showing.
