I have been a long time reader of logs and articles on this site. Finally decided to put a log up again and maintain some consistency with it, I hope. I have largely follow 531 based programs over the past few years.
Currently I am looking to add some muscle mass via increasing training volume, and therefore I am currently running a BBB based program, 4 days a week.
My main lifts are superset with a jump or a throw, supplemental work is performed in a circuit fashion via a version of 531 where an exercise is performed on the minute every minute.
This is the first week following a reset of my training maxes and the start of a new leader phase.
Here is what this weeks worth of training looks like so far.
Oct 12
Warm-up - skip/bw work/throws
Squat - 270 x 5, 310 x 5, 355 x 5
Circuit x 5 rounds
SSB Squat x 10 reps - 270lb
Dips x 10 reps - 50lb
Inc Curls x 10 reps - 25’s
HLR/Rollouts - 3 sets x 17 reps/bw
Conditioning
Stair Stepper
10 “sprints” x 15s
15 mins total
Oct 13
Weight Vest Walk 100lb x 4km
Stretch x 10 mins
Oct 14
Warm-up - skip/bw work/jumps
Inclines - 150 x 5, 175 x 5, 195 x 5
Circuit x 5 rounds
CG Inclines x 10 reps
DB Split Squats x 6 reps - 45’s
Pull-ups x 5 reps - 50lb
Pushdowns/Pull-aparts - 4 sets x 25 reps each
Conditioning
Run x 15 mins
3.5km total
Oct 15
Warm-up - skip/bw work/throws
TBDL - 300 x 5, 345 x 5, 390 x 5
Circuit x 5 rounds
TBDL x 10 reps - 300lb
Decline Push-ups x 10 reps - green band
Inverted Rows x 15 reps - bw
HLR/Rollouts - 3 sets x 17 reps - bw
Conditioning
Stair Stepper x 15 mins total
10 “sprints” x 15s throughout
Oct 16
Stair Stepper x 30 mins
Stretch x 10 mins
Oct 17
Warm-up - skip/bw work/jumps
Trap Bar Press - 90 x 5, 100 x 5, 115 x 5
Circuit x 5 rounds
TB Press x 10 reps - 90lb
KB Swings x 10 reps - 88lb
BB Rows x 10 reps - 155lb
Laterals/Face Pulls - 4 sets x 15 reps each
Conditioning
Run x 15 mins
3.6km total