BLD's Training Log

Training Training Logs
41

Jan 5

Conditioning
Weight Vest Walk x 2 miles/100lb
Battle Ropes x 10 mins
Heavy Bag x 5 mins

Jan 6

Warm-up - skip/bw work/throws

Squat - 335 x 5, 380 x 3, 425 x 5 - PR
Circuit x 5 rounds
SSB x 5 reps - 335lb
Dips x 20,20,20,15,15,10 - 35lb
EZ Curls - 6 sets x 12 reps

HLR - 3 sets x 8 reps
Rollouts - 3 sets x 20 reps

Conditioning
Walk x 1km
Hills Sprints 4 x 120m

Squats felt very very heavy, but seeing as I have never done anything but singles above 415lb thats to be expected. I lost my brace after the first 2 reps and the last 3 were very much a grind. Looks like it’s time to drop the training max back a bit after this coming deload.

42

Jan 7

Warm-up - skip/bw work/jumps

Trap Bar Press - 115 x 5, 130 x 3, 145 x 4 - PR
Circuit x 5 rounds
TB Press x 5 reps - 115lb
BB Rows x 12 reps - 185lb
Sit-ups x 20 reps - bw

Giant Set x 3 rounds
Face Pulls x 20 reps
Laterals x 10 reps
Pull-aparts x 20 reps

Conditioning
Run x 2 miles total
13:45 mins
slow and icy

One more TBDL session before a de load, and training max re-sets across the board. Then to decide on a program moving forward.

43

Jan 8

Conditioning
Airdyne x 30 mins/12.2 miles
Skip x 600 reps

Jan 9

Warm-up - skip/bw work/throws

TBDL - 370 x 5, 415 x 3, 465 x 5 - PR
Circuit x 5 rounds
TBDL x 5 reps - 370lb
Face Pulls x 20 reps - pb
Pushdowns x 20 reps - gb

GM’s x 20,16,14 - 95lb

Conditioning
Hill Sprints - 4 x 120m
Walk x 1 mile

Had more reps in the tank for the top set of TBDL’s but 5 reps was the PR so I stopped things there. On to a deload week now, and whatever program I decide to do next.

44

Jan 10

Conditioning
Weight Vest Walk x 2 miles/100lb
Heavy Bag x 8 mins

Week 14 - Deload

Jan 11

Warm-up - skip/bw work/jumps x 10 reps

SSB Squat - 290 x 3, 335 x 3, 385 x 3, 3 x 3 - 235lb
Ciricuit x 3 rounds
FFESS x 10 reps - 25’s
DB Curls x 15 reps - 25’s
DB Skulls x 15 reps - 25’s

Conditioning
Run x 2 miles
14:15 mins

Tested out a training max for the SSB. I have been doing my main squat work with a straight bar and supplemental work with the SSB. I might completely transition over to the SSB as it feels better, I can grind out more reps, and I do not have to unload and re-load another bar completely.

Overall I am at a loss of where to go next, I would like to run a program from forever as written. We shall see!

45

Jan 12

Conditioning
Weight Vest Walk x 2 miles/100lb
Heavy Bag x 10 mins

Jan 13

Warm-up
Skip x 300 reps
Bw Work
Throws x 10 reps

Inclines - 160 x 3, 185 x 3, 210 x 3, 3 x 5 - 160lb
Circuit x 3 rounds
Dips x 10 reps - 45lb
Pull-ups x 5 reps - 45lb
Rollouts x 15 reps - bw

Conditioning
Hill Sprints - 4 x 120m

46

Jan 14

Warm-up
Skip x 300
Bw work
Jumps x 10

TBDL - 320 x 3, 370 x 3, 415 x 3, 3 x 3 - 320lb
Circuit x 3 rounds
Sand Bag Clean x 5 reps/150lb
Kirk Rows x 10 reps - 135lb
Laterals x 10 reps - 20’s

Conditioning
Run x 2 miles
14:00 mins

47

Jan 15

Conditioning
Weight Vest Walk - 2 miles/100lb
Skip x 700 reps
Face Pulls x 100 reps

Jan 16

Warm-up
Skip x 300
Bw work
Throws x 10

Trap Bar Press
100 x 3
115 x 3
130 x 3
100 x 3,3,3
Circuit x 3 rounds
BB Rows x 10,10,8 - 195lb
DB Inclines x 15 reps - 45’s
HLR x 15,15,10

Conditioning
Hill Sprints - 4 x 120m

Jan 17

Conditioning
Weight Vest Walk x 2 miles/100lb
Airdyne x 10 mins - 4 miles
Pull-Aparts x 100 reps

Well finished up the deload will start the next 531 program this afternoon with SSB squats.

48

Going to be running the Pervertor program moving forward. I have reset all my training maxes, and will be using the SSB for all of my squat work.

L1W1

Jan 18

Warm-up
Skip
Bw work
Jumps x 10

SSB - 250 x 5, 290 x 5, 325 x 5, 10 x 5 reps - 250lb
ss Dips - 5 sets x 10 reps - 45lb
ss Pull-ups - 5 sets x 10 reps - bw

HLR x 50 reps - bw

Conditioning
Hill Sprints - 6 x 120m

49

I’ve still been training just not posting. Regardless just starting my second cycle of 531 for hardgainers.

July 25, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 10

TB Press
110 x 5
125 x 5
140 x 5
10 sets x 5 reps - 110lb
ss T-Bar Rows - 7 sets x 8-15 reps - 100-145lb
ss Standing Rollouts - 7 sets x 6 reps - bw

Dips x 100 reps - 20lb vest

AM Conditioning
Airbike x 10 mins
20s hard/40s easy

PM Conditioning
Prowler x 23:30 mins
Push x 40yds
Drag x 40yds
12 rounds w 180lb
No rest

July 26, 2022

Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 10

TBDL
320 x 5
365 x 5
415 x 10
5 sets x 5 reps - 320lb
ss DB Press - 45’s x 15,13,13,12,10
ss Ring Rows x 15,13,10,10,10 - bw

GM’s - 95lb x 15, 115lb x 15, 135 x 8,6

Conditioning
Run x 1.5 miles

50

July 27, 2022

Conditioning

Circuit w 20lb vest
Airbike x 20s
KB Swings x 5 reps - 88lb
Push-ups x 5 reps
20 rounds in 18:22 mins

Walk x 2 miles/100lb vest

Face Pulls - 3 sets x 25 reps
Pushdowns - 3 sets x 20 reps
Pull-apart - 3 sets x 25 reps

51

July 28, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 10

Inclines
155 x 5
180 x 5
205 x 5,5,5,5,5
ss HLR x 16,15,13,13,10
ss Pull-ups - 5 sets x 11 reps - bw

Plate Ext x 20,15,10,10 - 45lb
Laterals x 10,10,10,6 - 15’s
Pull-ups x 11,7,6,6 - bw

Conditioning
Airbike x 12 mins
20s hard/40s easy

PM Conditioning
Prowler x 12:30 mins
7 trips x 80yds - 180lb

1 Like
52

July 29, 2022

Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 10

SSB
255 x 5
295 x 5
330 x 12
255 x 20
ss Ring Push-ups x 25,22,20,17,16,16 - bw
ss Fat Bar Curls - 6 sets x 12 reps - 55lb

KB Lunges x 9,6,6 - 62’s w 20lb vest
Drop KB’s on last set into
Lunges x 60 reps/leg

Conditioning
Run x 1.5 miles

1 Like
53

Week 5

July 30, 2022

Warm-up
Airbike x 1 mile
Bw work
throws x 10

TB Press
115 x 5
130 x 5
145 x 5
10 sets x 5 reps - 115lb
ss T-Bar Rows - 7 sets x 6-20 reps - 90-160lb
ss Standing Rollouts - 7 sets x 6 reps - bw

Dips x 26,21,21 - 20lb vest

Conditioning
Walk x 2 miles/100lb vest

1 Like
54

July 31, 2022

Circuit w 20lb vest
Squat x 300 reps
Push-ups x 200 reps
KB Rows x 100 reps - 62lb
23:15 mins

1 Like
55

August 1, 2022

Circuit w 20lb vest
Squat x 225 reps
Push-ups x 150 reps
Gorilla Rows x 75 reps - 62’s
20 mins

1 Like
56

August 2, 2022

Circuit w 20lb vest
KB Swings x 20 reps - 62lb
Push-ups x 15 reps
Lunges x 10 reps/leg
12 rounds in 20:15 ish

Pull-Aparts x 200 reps

1 Like
57

August 3, 2022

Four hour drive unpacked and into…

Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 10

TBDL
345 x 5
390 x 5
440 x 6
5 sets x 5 reps - 345lb
ss DB Press - 5 sets x 10 reps - 45’s
ss Ring Rows - 5 sets x 10 reps - bw

KB Swings x 10,9,8,7,6,5,4,3,2,1 - 88lb
Superset
Sand Bag Squat x 1,2,3,4,5,6,7,8,9,10 - 100lb

Conditioning
Airbike x 10 mins

1 Like
58

August 4, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 10

Inclines
170 x 5
190 x 5
215 x 5,5,5,5,5
ss HLR x 17,15,13,10,10
ss Pull-ups x 12,12,12,10,10

Plate Ext x 21,17,16,16 - 45lb
ss Pull-ups - 4 sets x 6 reps - bw

Conditioning
Run x 1.5 miles

1 Like
59

August 5, 2022

Circuit w 20lb vest
Airbike x 400m
Squat x 20 reps
Dips x 10 reps
Pull-ups x 5 reps
10 rounds total

Walk x 2 miles/100lb vest

PM Work

Prowler
80yds x 8 trips - 180lb
rest pause last 2 trips
21:00 mins total

Slowly getting the week caught up. Over the weekend I have Squats tomorrow and then I owe;

  • one more 20+ min prowler sessions
  • 1 x 1.5 mile run
  • 1 x 2 mile vest walk
1 Like
60

August 6, 2022

Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 10

SSB Squats
275 x 5
310 x 5
350 x 6
275 x 15
ss Ring Push-ups x 30,20,20,15,15,15 - bw
ss Fat Bar Curls - 6 sets x 12 reps - 65lb

KB Lunges
62’s + 20lb vest x 10,6,6 reps
35’s + 20lb vest x 10,6 reps
20lb vest x 12 reps/leg

Conditioning
Run x 1.5 miles w stroller

Lunges up hill w stroller
About 6:00 mins worth
Lost track of the reps but it’s about a 170m hill decent incline too

PM Work

Walk x 2 miles/20lb vest

1 Like