BLD's Training Log

Training Logs
21

Nov 21

Weight Vest Walk
4.4km x 100lb

Nov 22

Warm-up - skip/bw work/jumps

Trap Bar Press - 105 x 5, 120 x 5, 135 x 5
Circuit x 5 rounds
TB Press x 10,10,10,10,9,1 - 105lb
KB Swings x 15 reps - 88lb
BB Rows x 12 reps - 165lb

Laterals/Face Pulls - 3 sets

Conditioning
Run x 2.7km
13 mins

Nearly completed the 5 x 10 at FSL for all supplemental work, form got sloppy with the last two sets of press and just couldn’t get the last rep to budge, hyperextension and all! Moving on to an anchor cycle or two.

Outdoor running has gotten more difficult due to the arrival of winter, most paths are pretty slick and or dark around training times.

22

Week 7 - Deload

Nov 23

Warm-up - skip/bw work/throws

Lifting
Squat - 275 x 3, 320 x 3, 360 x 3
Circuit x 3 rounds
SSB x 3 reps - 275lb
Dips x 20 reps
EZ Curls x 20 reps

HLR/Rollouts - 3 sets x 12/19 reps

Conditioning
Airdyne x 20 mins
90s easy/30s on x 10
7.65 miles total

Nov 24

Weight Vest Walk
4.4km x 100lb

Nov 25

Warm-up - skip/bw work/jumps

Inclines - 155 x 3, 175 x 3, 200 x 3
Circuit x 3 rounds
Inclines x 5 reps - 155lb
DB Split Squats x 6 reps - 55’s
Pull-ups x 13 reps - bw

Push-up Drop Set x 3 rounds
Decline x 20,10,7 - gb
Regular x 10,6,6 - bw
Incline x 6,6,6 - bw
60s rest between rounds

Conditioning
Stepper x 20 mins
15 “sprints” x 15s

Still thinking about the next anchor, I am tempted to scrap the anchor and move onto the god is beast programming from forever. However, what I’ve been doing from a leader/anchor stand point has been working quite well for the last several months. A big change in programming is hard to justify if things have been going well.

23

Nov 16

Warm-up - Skip/bw work/throws

TBDL - 305 x 3, 355 x 3, 400 x 3
Circuit x 3 rounds
TBDL x 3 reps - 305lb
WG 1.5 Inclines x 8 reps - 115lb
Pull-aparts x 20 reps - rb

HLR/Rollouts - 3 sets x 12/19 reps - bw

Conditioning
Run x 1 mile
6:25 mins
meh

PM Work

Walrus Challenge
85lb in weight vest
Push-ups x 50 reps
Pull-ups x 25 reps
Split Squats x 50 reps
13:00 mins on the nose

Both the push-ups and split squats were done for 5 sets x 10 reps each, the pull-ups were broken up between sets of push-ups and split squats. I thought I would manage with 3 reps per set on the pull-ups but that trailed off after a few rounds until I was down to just grinding out single reps to finish off.

1 Like
24

Nov 27

Warm-up - skip/bw work/jumps

Trap Bar Press - 90 x 3, 105 x 3, 120 x 3
Circuit x 3 rounds
Laterals x 10 reps - 25’s
KB Swings x 16 reps - 88lb
BB Rows x 10 reps - 175lb

Conditioning
Run x 1 mile
6:16 mins
bit better

25

Nov 28

Weight Vest Walk
3 miles x 100lb

Nov 29

Weight Vest Walk
3 miles x 100lb

26

Anchor

Cycle 3

Week 1

Nov 30

Warm-up - Skip/bw work/throws

Squat
285 x 5
325 x 5
370 x 12 - PR
285 x 15/ssb

Circuit x 7 rounds
Dips x 105 reps - 35lb
EZ Curls x 105 reps - 65lb
HLR x 85 reps

Conditioning
Airdyne x 20 mins total
60s easy/30s hard
12 rounds

27

Dec 1

Conditioning
Airdyne x 20 mins
Stepper x 10 mins
Skip x 1000 reps

Dec 2

Warm-up - skip/bw work/jumps

Inclines - 155 x 5, 180 x 5, 205 x 7
Circuit x 5 rounds
Pull-ups x 6 reps - 35lb
DB Split Squats x 6 reps - 55’s
Pushdowns x 20 reps

Pull-ups - 3 sets x 10 reps - bw

Conditioning
Run x 1 mile
7:00 mins

Dec 3

Warm-up - Skip/bw work/throws

TBDL - 310 x 5, 360 x 5, 410 x 9 - PR
Circuit x 5 rounds
Rollouts x 20 reps - bw
WG 1.5 Inclines x 10 reps - 115lb
Pull-aparts x 20 reps - rb

Conditioning
Airdyne x 20
5 mins hard/5 mins easy
3 mins hard/3 mins easy
1 min hard/1 min easy
30s hard/30s easy x 2
20 mins total

PM Work
Weight Vest Walk x 2 miles/100lb

Dec 4

Conditioning
Weight Vest Walk x 2 miles/100lb
Skip x 500 reps

Dec 5

Warm-up - skip/bw work/jumps

Trap Bar Press - 95 x 5, 110 x 5, 125 x 9 - PR
Circuit x 5 rounds
TB Press x 5 reps - 95lb
KB Swings x 16 reps - 88lb
BB Rows x 10 reps - 175lb

Giant Set x 2 rounds
Laterals x 15,10 - 25’s
Face Pulls x 15,15 - pb
Front Raise x 10,8 - 25lb
Pull-aparts x 10,10 - rb

Conditioning
Run x 1 mile/6:30 mins
Walk x 1 mile

PM Work
Walk x 1 mile

Push-ups x 50 reps
Split Squats x 50 reps
Inverted Rows x 50 reps

Dec 6

AM Conditioning
Weight Vest Walk x 3 miles/100lb

PM Work
Skip x 500 reps
Push-ups x 50 reps
Split Squats x 50 reps
Inverted Rows x 50 reps

Anchor is 531 for a top set. Started off the week using push/pull/core for a circuit/total number of reps. I like using the supplemental fsl on the main lift as part of the circuit so I started using that again towards the end of the week and will do moving forward. I find it keeps the thinking down from an assistance stand point and after my first main circuit, I can do whatever fluff/pump work I want.

1 Like
28

Week 2

Dec 7

Warm-up - skip/bw work/throws

Squat - 305 x 5, 350 x 5, 390 x 5, 305 x 10/ssb
Circuit x 5 rounds
Dips x 16 reps - 35lb
EZ Curls x 12 reps - 65lb
HLR x 15 reps - bw

Band Pushdown Drop Set x 76 reps

Conditioning
Run x 1 mile - 6:28 mins
Walk x 1 mile - 20 mins

PM Work
Split Squats - 2 sets x 25 reps
Push-ups - 2 sets x 25 reps
Inverted Rows - 2 sets x 25 reps

I lied I couldn’t bring myself to use the FSL 5 sets x 5 reps throughout the circuit. My only concern without doing the supplemental work as part of the circuit is that I am leaving out a lot of lower body work. This could be especially true since winter is here and outdoor conditioning is not even close to what it once was.

The top set today was very solid, definitely had more in the tank but I am saving that for next week.

29

Dec 8

Conditioning
Weight Vest Walk x 3 miles/100lb

PM Work
Push-ups - 5 sets x 10 reps - bw
Inverted Rows - 5 sets x 10 reps - bw
Split Squats - 5 sets x 10 reps - bw

Dec 9

Warm-up - skip/bw work/jumps

Inclines - 170 x 5, 190 x 5, 215 x 5
Circuit x 5 rounds
Pull-ups x 6 reps - 35lb
KB Squats x 10 reps - 88lb
Pushdowns x 20 reps - gb

Pull-ups x 12,12,7,5,5 - bw

Conditioning
Run x 1 mile - 6:25 mins
Walk x 1 mile

PM Work
Push-ups x 30,20 - bw
Split Squats x 30,20 - bw
Inverted Rows x 26,24 - bw

Dec 10

Warm-up - skip/bw work/throws

TBDL - 335 x 5, 385 x 5, 430 x 5
Circuit x 5 rounds
Rollouts x 20 reps - bw
DB Inclines x 15,15,15,13,12 - 45’s
Face Pulls x 20 reps - pb

Conditioning
Run x 1 mile - 6:15 mins
Walk x 1 mile

PM Work

Push-ups x 20,20,10
Split Squats x 20,20,10
Inverted Rows x 20,20,10

Conditioning
Weight Vest Walk x 2 miles/100lb

Again not feeling like I am getting enough work in. The sessions are super quick and typically done with the warm-up/lifting/circuit in 40 mins or less.

I have been flipping through the 531 forever book, and coffin worm is a program that keeps popping out at me that I have never really considered. I might finish up this week, and start fresh with coffin worm next week, or change my mind and stay the course, who knows.

I am aware this is all just lifting weights, but the urge to do what is “new/best/optimal” is hard to over come.

30

Dec 11

AM Conditioning
Weight Vest Walk x 2 miles/100lb

PM Work
Push-ups x 25,15,10 - bw
Pull-ups x 25,15,10 - bw
Split Squats x 25,15,10 - bw

Dec 12, 2020

Warm-up - skip/bw work/jumsp

Trap Bar Press - 100 x 5, 115 x 5, 130 x 5
Circuit x 5 rounds
KB Swings x 17 reps - 88lb
BB Rows x 11 reps - 175lb
DB Laterals x 10 reps - 25’s

Pull-aparts x 100 reps

Conditioning
Run x 1 mile - 6:15 mins
Walk x 1 mile

The debate for what is next continues on…

31

Dec 12

PM Work
Push-ups x 17,17,16
Split Squats x 17,17,16
Inverted Rows x 17,17,16

Dec 13

Conditioning
Weight Vest Walk - 3 miles/100lb

PM Work
Push-ups x 25,25
Split Squats x 25,25
Inverted Rows x 25,25

Week 10

Dec 14

Warm-up - skip/bw work/throws

Squat - 325 x 5, 370 x 5, 415 x 7 - PR
Circuit x 5 rounds
SSB x 5 reps - 325lb
Dips x 17 reps - 35lb
EZ Curls x 15 reps - 65lb

HLR/Rollouts - 3 sets x 19/11 reps

Conditioning
Run x 1 mile - 6:20 mins

Squat PR set was a little sloppy after 5 reps, but I will take it. I keep coming back to this set up so by fight it.

32

Dec 14

PM Work
Pull-ups x 13,13,12,12
Push-ups x 13,13,12,12
Split Squats x 13,13,12,12

Dec 15

Conditioning
Walk x 3 miles - no vest

Airdyne x 5 mins
Stepper x 5 mins
Skip x 500 reps
Push-ups x 50 reps
Inverted Rows x 50 reps
Split Squats x 50 reps

Dec 16

Warm-up - skip/bw work/jumps

Inclines - 180 x 5, 205 x 3, 230 x 5
Circuit x 5 rounds
Inclines x 5 reps - 180lb
KB Squats x 11 reps - 88lb
Pull-ups x 6 reps - 35lb

Pushdowns - 4 sets x 25 reps
Pull-ups x 15,10,8,6 - bw

Conditioning
Run - 4 x 400m - meh

PM Work

Circuit x 5 rounds
Airdyne x 2 mins
Split Squats x 10 reps
Push-ups x 10 reps
Inverted Rows x 10 mins

33

Dec 17

Warm-up - skip/bw work/throws

TBDL - 360 x 5, 410 x 3, 455 x 6 - PR
Circuit x 5 rounds
TBDL x 5 reps - 360lb
DB Press x 10 reps - 35’s
Pull-Aparts x 20 reps

HLR/Rollouts - 3 sets x 11/19 reps

Conditioning
Circuit x 5 rounds
Airdyne x 2 mins
Skip x 100 reps
Heavy Bag x 1 min
22 mins total

PM Work
Split Squats x 50 reps/leg
Push-ups x 50 reps
Inverted Rows x 30,10,5,5

34

Dec 18

Conditioning
Walk x 2 miles

Circuit x 5 rounds
Skip x 100 reps
Push-ups x 10 reps
Split Squats x 10 reps
Inverted Rows x 10 reps

Dec 19

AM Work

Warm-up - skip/bw work/jumps

Lifting
Trap Bar Press - 110 x 5, 125 x 3, 140 x 5
Circuit x 5 rounds
TB Press x 5 reps - 110lb
KB Swings x 18 reps - 88lb
BB Rows x 12 reps - 175lb

Laterals/Face Pulls x 15,10,10

I have been exclusively using the trap bar for my main over head work for over the past year. I wanted to see where my barbell overhead press was at today…

Press (barbell) - 135 x 1, 155 x 1, 185 x 1

I was a little disappointed initially but realized that was done after all my other overhead work and assistance and still had more in the tank. Not the prettiest rep by any means and the bar path was quite wonky.

Conditioning

5 rounds
Airdyne x 3 mins
Skip x 100 reps
21 mins total

35

Dec 19

Walk x 2 miles

Push-ups x 20,20,10
Split Squats x 20,20,10
Inverted Rows x 20,20,10

Dec 20

Conditioning
Airdyne x 5/4/3/2/1 mins
Superset
Stepper x 5/4/3/2/1 mins
30 mins total

PM Work
Skip x 500 reps
Push-ups - 1 set x 50 reps
Pull-ups x 30,16,4 reps
Split Squats - 1 set x 50 reps

ANCHOR

CYCLE 4

Week 1

Dec 21

Warm-up - skip/bw work/throws

Squat - 290 x 5, 335 x 5, 380 x 11 - PR
Circuit x 5 rounds
SSB x 5 reps - 290lb
Dips x 18,18,18,18,16 - 35lb
EZ Curls x 15,15,15,12,12 - 65lb

HLR/Rollouts - 3 sets x 12/20 reps

Conditioning
5 rounds
Airdyne x 3 mins
Skip x 100 reps

PM Work
Push-ups - 3 sets x 20 reps
Split Squats - 3 sets x 20 reps
Inverted Rows - 3 sets x 20 reps

36

Dec 22

Warm-up - skip/bw work/jumps

Inclines - 160 x 5, 185 x 5, 210 x 6
Circuit x 5 rounds
Inclines x 5 reps - 160lb
Pistol Squats x 6 reps/side - bw
Pull-ups x 7 reps - 35lb

Pull-ups x 16,11,9,7 - bw
Pushdowns - 4 sets x 25 reps

Conditioning
Airdyne x 15 mins - 30s on/60s easy
Heavy Bag x 5 mins

PM Work
Push-ups - 6 sets x 10 reps - bw
Pull-ups - 6 sets x 10 reps - bw
Split Squats - 6 sets x 10 reps - bw

Inclines were not there today at all.

37

Dec 23

Warm-up - skip/bw work/throws

TBDL - 320 x 5, 370 x 5, 415 x 9 - PR
Circuit x 5 rounds
TBDL x 5 reps - 320lb
WG 1.5 Inclines x 10,10,10,6,6 - 115lb
Face Pulls x 20 reps - pb

HLR/Rollouts - 3 sets x 12/20 reps - bw

Conditioning
Airdyne x 15 mins
30s x 10 “sprints”

PM Work

Walk x 1 mile

Push-ups - 1 set x 60 reps
Pull-ups - 4 sets x 15 reps
Split Squats - 3 sets x 20 reps

Dec 24

Warm-up - skip/bw work/jumps

Trap Bar Press - 100 x 5, 115 x 5, 130 x 7 - PR
Circuit x 5 rounds
TB Press x 5 reps - 100lb
GMs x 6 reps - 115lb
BB Rows x 10 reps - 185lb

Pull-apart - 3 sets x 20 reps
Laterals - 3 sets x 12 reps

Conditioning
Airdyne x 15 mins
10 “sprints” x 30s

1 Like
38

Over the holidays I have been training consistently still, just spaced out more. I was still able to do something each day. I am only posting some of the days over the week.

Dec 28

Conditioning
Weight Vest Walk x 2 miles - 100lb

Dec 29

Conditioning
Weight Vest Walk x 2 miles - 100lb

Dec 30

Warm-up - skip/bw work/jumps

Inclines - 170 x 3, 195 x 3, 220 x 7 - PR
Circuit x 5 rounds
Inclines x 5 reps - 170lb
KB Squats x 12 reps - 88lb
Pull-ups x 7 reps - 35lb

Pull-ups x 10,5,5,5 - bw
Pushdowns - 4 sets x 20 reps

Conditioning
Airdyne x 15 mins
30s sprints

Dec 31

Warm-up - skip/bw work/throws

Squat - 310 x 3, 355 x 3, 400 x 3 - everything was slow and heavy today, did bare min
Circuit x 5 rounds
SSB x 5 reps - 310lb
Dips x 19 reps - 35lb
EZ Curls x 15 reps - 65lb

HLR/Rollouts - 3 sets x 12/20 reps - bw

Conditoning
Airdyne x 20 mins
10 sprints x 30s

January 1

Warm-up - skip/bw work/jumps

Trap Bar Press - 105 x 3, 120 x 3, 135 x 7 - PR
Circuit x 5 rounds
TB Press x 5 reps - 105lb
BB Rows x 11 reps - 185lb
Rollouts x 12 reps - bw

Laterals/Pull-aparts - 3 sets

Conditioning
Airdyne x 15 mins
10 sprints x 30s

Overall happy with how things have been going. I have a 150lb sand bag, and battle ropes to incorporate moving forward so looking forward to that!

39

Jan 2

Conditioning
Weight Vest Walk x 2 miles/100lb
Battle Ropes x 10 mins

Jan 3

Warm-up - skip/bw work/throws

TBDL - 345 x 3, 390 x 3, 440 x 7 - PR
Circuit x 5 rounds
TBDL x 5 reps - 345lb
Decline Push-ups x 15 reps - bw
Inverted Rows x 15 reps - bw

Sand Bag Clean - 4 sets x 5 reps - 150lb
HLR - 4 sets x 10 reps - bw

Conditioning
Hill Sprints
4 x 110m

One more week left to finish of this anchor, then I will de load and perhaps move on to the BBS Challenge from forever.

My layout will look like this, I think…will likely change 10 billion times by the time I finish my deload week.

Squat - BBS superset Dips/Chins throughout
Ab Work
Hard Conditioning - Hill Sprints or Run x 1-2 miles both weather pending

Inclines - BBS superset Split Squats/Face Pulls
Curls/Pushdowns
Easier Conditioning - Airdyne or Battle Ropes x 10-20 mins

TBDL - BBS Superset - Decline Push-ups/Inverted Rows
Abs
Hard Conditioning - Hills/1-2 mile run - weather pending

TB Press - BBS Superset - BB Rows/Sand Bag Cleans
Laterals/Pull-aparts
Easier Conditioning - Airdyne/Battle Ropes x 10-20 mins

Non-lifting days will be a combination of weight vest walk/airdyne/battle ropes/heavy bag for 45-60 mins worth of movement.

40

Jan 4

Warm-up - skip/bw work/jumps

Inclines - 185 x 5, 210 x 3, 235 x 4 - PR
Circuit x 5 rounds
Inclines x 5 reps - 185lb
DB Split Squats x 6 - 45’s
Pull-ups x 7 reps - 35lb

Pull-ups x 12,11,7 reps
Pushdowns - 3 sets x 25 reps

Conditioning
Run x 2.6km
12:20