August 7, 2022
Conditioning
Walk x 2 miles/100lb vest
Circuit x 4 rounds
Face Pulls x 20 reps
Pull-aparts x 20 reps
Lunge St x 30s/leg
Airbike x 2 mins
Cut Grass x 75 mins
More Conditioning
Prowler
40yds x 16 trips - 180lb
21:00 mins
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Cycle 2
Week 6
August 8, 2022
Warm-up
Airbike x 1 mile
Bw work
Throws x 10
TB Press
125 x 5
140 x 5
155 x 5
10 sets x 5 reps - 125lb
ss T-Bar Rows - 7 sets x 6-20 reps - 90-160lb
ss Standing Rollouts - 7 sets x 6 reps - bw
Dips x 85 reps total - 20lb vest
Conditioning
Airbike x 10 mins
20s hard/40s easy
Volume PR for the trap bar press which is great. Top set seemed solid too. Very hot and humid in the garage this morning was completely drenched about 5 minutes in.
I owe a prowler session from today at some point this week. Likely won’t happen tonight, but it’ll happen at some point.
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August 9, 2022
Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 10
TBDL
365 x 5
415 x 5
460 x 7 - PR
5 sets x 5 reps - 365lb
ss DB Press - 5 sets x 12 reps - 45’s
ss Ring Rows - 5 sets x 12 reps - bw
GM’s x 22,18,10 - 95lb
Conditioning
Run x 1.5 miles
PM Conditioning
Prowler
80yds x 10 trips - 180lb
20:15 mins
Got in Mondays prowler work after work today. Hopefully I get time for a 30 min plus prowler session to finish off my second cycle of 531 for hard gainers. Trying to figure out what to use for an anchor next.
Might use the anchor from bodybuild the upper athlete the lower from forever, 531 Widowmakers with walrus/circuit assistance, or something different.
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August 10, 2022
Circuit
Airbike x 2 mins
Push-ups x 10 reps
KB Swings x 10 reps - 88lb
Face Pulls x 20 reps
6 rounds total
Walk x 2 miles/100lb
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August 11, 2022
Warm-up
Airbike x 1 mile
Bw work
Throws x 10
Inclines
180 x 5
205 x 5
230 x 5
4 sets x 5 reps - 230lb w slingshot
ss HLR x 17,16,10,10,10 - bw
ss Pull-ups - 5 sets x 13 reps - bw
DB Bench - 45’s x 20,20, 70’s x 10,10
ss Pull-ups - 4 sets x 7 reps - bw
Conditioning
Airbike x 10 mins
20s hard/40s easy
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August 12, 2022
AM Work
Circuit x 6 rounds
Airbike x 2 mins
Pull-Aparts x 20 reps
Pushdowns x 20 reps
Lunge St x 20s/leg
Walk x 2 miles/100lb vest
PM Work
Run x 1.5 miles w stroller
10:15 mins
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August 13, 2022
Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 10
SSB
295 x 5
330 x 5
370 x 6
295 x 15
ss Ring Push-ups x 31,26,21,21,20,20 - bw
ss Fat Bar Curls - 6 sets x 21 reps - bar
KB Lunges x 11,6,6 - 62’s + 20lb vest
Hill Lunges w 20lb vest + stroller
6 mins worth of continuous lunging uphill
PM Work
Prowler x 20 mins
40yds x 18 trips - 180lb
That’s a rap on 2 cycles of 531 for hardgainers. Time for a deload and figure out what’s next.
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August 14, 2022
With 45lb vest
Airbike x 1 mile
Circuit x 10 rounds
Squat x 15 reps
Dips x 10 reps
Pull-ups x 5 reps
Airbike x 1 mile
Finished in 29:32 mins
Face Pulls x 150 reps
Walk x 2 miles/45lb vest
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August 15, 2022
Circuit w 20lb vest
Squat x 15 reps
Push-ups x 10 reps
KB Rows x 5 reps/side - 62lb
20 rounds total
21:42 mins
Face Pulls x 150 reps
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August 16, 2022
Circuit w 20lb vest
KB Swing x 20 reps - 62lb
Push-ups x 10 reps
KB Farmers Carry x 40yds - 62’s
20 rounds total
Pull-Aparts x 200 reps
My grip was pretty shot back and fourth between the swings and carries.
Conditioning
Run x 2 miles
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August 17, 2022
Circuit w 20lb vest
Push-ups x 13 reps
Lunges x 10 reps/leg
KB Rows x 5 reps/arm
25 rounds in 32:05 mins
Pull-aparts x 200 reps
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August 18, 2022
Circuit w 20lb vest
Squat x 15 reps
Push-ups x 10 reps
KB Rows x 5 reps/arm - 62lb
24 rounds
29:45 mins
Pull-apart x 200 reps
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August 19, 2022
Circuit w 20lb vest
KB Swings x 20 reps - 62lb
Lunges x 8 reps/leg
Push-ups x 12 reps
Lunges x 8 reps/leg
15 rounds in 29:10 mins
Pull-apart x 200 reps
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August 20, 2022
Circuit w 20lb vest
Squat x 10 reps
Push-ups x 10 reps
36 rounds in 30 mins
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August 21, 2022
AM Conditioning
Walk x 2 miles/20lb vest
PM Conditioning
Run x 2 miles
Circuit x 5 rounds
Face Pulls x 20 reps
Pushdowns x 20 reps
Pull-Aparts x 20 reps
Lunge St x 20s/leg
Sand Bag-Chest x 2 reps - 200lb
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August 22, 2022
Warm-up
Airbike x 1 mile
Bw work
Throws x 15
Inclines - 160 x 5, 185 x 5, 210 x 8
Circuit x 5 rounds
Inclines x 5 reps - 160lb
KB Lunges x 10,10,10,6,6 - 62’s
Pull-ups x 5 reps - 25lb
Ring Push-ups x 21,16,15 - bw
Fat Bar Curls - 3 sets x 25 reps - bar
Plate Ext - 3 sets x 12 reps - 45lb
Conditioning
Airbike x 11 mins
20s hard/40s easy
Later…
Conditioning
Prowler
80yds x 7 trips - 180lb
15:20 mins
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August 23, 2022
Circuit x 5 rounds
Airbike x 1 mile
KB Swings x 20 reps - 88lb
Push-ups x 20 reps - bw
Face Pulls x 20 reps
Lunge St x 20s/leg
Walk x 2 miles/100lb vest
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August 24, 2022
Warm-up
Airbike x 1 mile
bw work
Box Jumps x 15
TBDL - 325 x 5, 375 x 5, 420 x 7
Circuit x 5 rounds w 20lb vest
TBDL x 5 reps - 325lb
DB Press x 15,10,7,7,7 - 45’s
Ring Rows x 10,7,7,6,6
HLR - 3 sets x 10 reps
DB Shrugs - 3 sets x 10 reps - 85’s
Rollouts - 3 sets x 10 reps - bw
Conditioning
Run x 1.5 miles
10:54 mins
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August 25, 2022
Circuit w 20lb vest
Airbike x 400m
Squat x 15 reps
Push-ups x 10 reps
KB Rows x 5 reps/arm - 62lb
10 rounds total
Pull-aparts x 150 reps
Walk x 2 miles/100lb vest
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August 26, 2022
Warm-up
Airbike x 1 mile
Bw work
Throws x 15
TB Press - 110 x 5, 125 x 5, 140 x 5
Circuit x 5 rounds
Inclines x 5 reps - 160lb
DB Lunges x 6 reps - 85’s
Pull-ups x 10,10,7,7,7 - bw
Giant Set x 4 rounds
Laterals x 12 reps
Rear Laterals x 10 reps
Front Raises x 6 reps
Conditioning
Airbike x 12 mins
20s hard/40s easy
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