BLD's Training Log

Training Training Logs
121

Oct 9, 2022

Walk x 2 miles/20lb vest

Circuit w 20lb vest
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
5 rounds

Oct 10, 2022

BBS Challenge

Cycle 1

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

TB Press
100 x 5
115 x 5
130 x 5
10 sets x 5 reps - 95lb
ss Sand Bag Squat - 8 sets x 10 reps - 100lb
ss Pull-ups x 10,10,10,10,8,6,6,6 - bw

Laterals Drop Set
15’s x 31 reps
10’s x 16 reps
5’s x 21 reps
2.5’s x 37 reps

Conditioning
Run x 1.5 miles
9;40 mins

October 11, 2022

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

TBDL
310 x 5
355 x 5
400 x 5
10 sets x 5 reps - 285lb
ss Ring Rows x 10,10,10,10,10,6,6,6 - bw
ss DB Press x 10,10,12,12,14,14,16,16 - 45’s

HLR/Rollouts - 3 sets x 10 reps - each

Conditioning
Airbike x 10 mins
25s hard/35s easy

Ring Rows - 1 set x 22 reps
Sit-ups - 2 sets x 20 reps

1 Like
122

October 12, 2022

Circuit w 20lb vest
Airbike x 400m
KB Swings x 15 reps - 88lb
Push-ups x 10 reps
Ring Rows x 5 reps
10 rounds

Walk x 2 miles/100lb vest

October 13, 2022

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

Inclines
155 x 5
175 x 5
200 x 5
10 sets x 5 reps - 140lb
ss T-Bar Rows - 5 sets x 10-20 reps - 45lb-135l
ss DB SLDL - 5 sets x 10 reps - 70’s
ss HLR - 5 sets x 10 reps

Conditioning
Airbike x 10 mins
25s hard/35s easy

October 14, 2022

Circuit w 20lb vest
Airbike x 400m
Squat x 15 reps
Push-ups x 10 reps
Pull-ups x 5 reps
10 rounds

Walk x 2 miles/100lb vest

October 15, 2022

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

SSB
250 x 5
290 x 5
325 x 5
10 sets x 5 reps - 230lb
ss Dips - 8 sets x 10-20 reps - bw-50lb
ss Pull-ups - 8 sets x 10 reps - bw

Standing Rollouts x 10,6,6 - bw
HLR x 10,6,6
Kn Rollouts - 1 set x 22 reps
Leg Raises - 1 set x 22 reps

Conditioning
Run x 1.5 miles

1 Like
123

Back to posting on the log. Oddly enough I’m running 531 Pervertor program again.

Cycle 1
Week 1

March 25, 2024

Warm-up
Skip
Bw work
1L Jumps x 10

SSB
245 x 5
285 x 5
315 x 5
10 sets x 5 reps - 245lb
ss Dips - bw x 10, 45lb x 10, 62lb x 12,10,10
ss DB Curls - 5 sets x 10-30 reps

Sit-ups x 26,16,12 - 10lb

Conditioning
Hill Sprints
6 x 170m

GH Roller x 30 reps - bw

1 Like
124

March 26, 2024

Warm-up
Skip x 300
Bw work

Inclines
145 x 5
165 x 5
185 x 5
10 sets x 5 reps - 145lb
ss Throws - 5 sets x 2 reps
ss DB Squats (he)x 16,12,10,12 - 100lb
ss Rope Chins - 5 sets x 5 reps - bw

DB Skulls x 16-6-4 - 25’s rest pause
Plate Ext x 12-7-6 - 45lb plate

Remainder
Pull-ups x 16,9 - bw
GH Roller x 30 reps - bw

Easy Conditioning
Run x 1.5 miles - 10:03 mins

1 Like
125

March 27, 2024

Circuit
Airbike x 1 min
Squat x 20 reps
Push-ups x 12 reps
Pull-ups x 5 reps
6 rounds

Conditioning
Walk x 2 miles/65lb vest

1 Like
126

March 28, 2024

Warm-up
Skip x 300
Bw work
Box Jumps x 10

TBDL
315 x 5
360 x 5
400 x 5
10 sets x 5 reps - 315lb
ss DB Bench - 5 sets x 10-20 reps - 55’s
ss Pull-ups - bw x 12, 25lb x 8, 45lb x 6, 62lb x 3, 88lb x 2

with 20lb vest
Rollouts (kn) x 16,12,10
Pull-ups x 6,6,6

Conditioning
Run x 1.5 miles
10:07 mins

1 Like
127

March 29, 2024

Circuit
Skip x 150
Squat x 20 reps
KB Swings x 15 reps
Push-ups x 10 reps
10 rounds

Conditioning
Walk x 2 miles/20lb vest
29:15 mins

1 Like
128

March 30, 2024

Circuit w 20lb vest
KB Carry x 75m - 62’s
Lunges x 20 reps/Leg
KB Carry x 75m - 62’s
Push-ups x 20 reps
KB Carry x 75m - 62’s
Squat x 20 reps
5 times through

Walk x 4km w 20lb vest

1 Like
129

March 31, 2024

Warm-up
Bw work

Press - 100 x 5, 115 x 5, 130 x 5
ss Throws - 5 sets x 2 reps

Viking Press - 10 sets x 5 reps - 110lb
ss CS Rows x 15,12,10,8,5 - 70s
ss Kickstand KB RDL - 5 sets x 6 reps

Conditioning
Hill Sprints
6 x 170m
13:45 mins

Laterals Drop Set
20’s x 12
15’s x 10
10’s x 8
5’s x 20

Notes

  • one week complete
  • finally got two hill sessions in over a 7 day span
  • last set of CS Rows was held at top for as long as I could for an isometric lasted about 10s
  • kickstand RDL’s are new and feel good
  • tried out Viking press for supplemental because why not, it’s my training and I wanted to
1 Like
130

Week 2

April 1, 2024

Warm-up
Bw work

SSB - 230 x 5, 265 x 5, 300 x 5
ss 1L Jumps - 5 sets x 2 reps

Circuit
SSB x 10 reps - 230lb
Dips - bw x 10,10, 45lb x 13,12,11
DB Curls - 35’s x 12, 25’s x 18,15,15,12
5 rounds

Sit-ups x 26,15,11 - 10lb

Conditioning
Hill Sprints
6 x 170m

Notes

  • very slow moving today
  • been a long time since I’ve done multiple sets of 10 reps with a barbell type squat and it showed even with light weight
  • no extra umph but gave the effort anyways
1 Like
131

April 2, 2024

Conditioning

Circuit w 65lb vest
Walk Up Hill x 170m
Squat x 10 reps
Walk Down Hill x 170m
Push-ups x 5 reps
10 rounds
40 mins total

1 Like
132

April 3, 2024

Warm-up
Skip x 300
Bw work

Inclines - 135 x 5, 155 x 5, 175 x 5
ss Throws - 5 sets x 2 reps

Circuit
WG Inclines x 10 reps - 135lb (paused)
DB Squat x 6,6,17,13,8 - 100lb
Rope Pull-ups x 6 reps - bw
5 rounds

DB Skulls x 15, 9-5-4 rest pause - 25’s
Pull-ups x 13,8 - bw

Conditioning
Run x 1.5 miles
10:05 mins

1 Like
133

April 4, 2024

Warm-up
Skip x 300
Bw work

TBDL - 295 x 5, 335 x 5, 380 x 5
ss Box Jumps - 5 sets x 2 reps

Circuit
TBDL x 10 reps - 295lb
DB Bench - 55 x 25, 70 x 15,8,8, 55 x 12
Ring Rows x 10 reps - bw
5 rounds

Rollouts x 15,13,12 - 20lb vest

Conditioning
Death by Airbike
Up to 21 cals for 7 mins work

Notes

  • may get more conditioning in later if days allows for it
  • work capacity with the big lifts seems down, but this program has some good supplemental work which should help that out
  • all supplemental circuit/superset work is done on the minute
1 Like
134

April 5, 2024

Warm-up
Skip x 300
Bw work

Press - 95 x 5, 110 x 5, 125 x 5
ss Throws - 5 sets x 2 reps

Circuit
Viking Press x 10 reps - 105lb
CS DB Rows x 16,14,12,8,6 - 70’s
Kickstand KB RDL x 6 reps/leg - 45’s
5 rounds

Laterals Drop Set
20’s x 15
15’s x 10
10’s x 10
5’s x 15
2.5’s x 20

Back Extensions - 3 sets x 10 reps - 45lb

Conditioning
Run x 13 mins
2 miles covered

1 Like
135

April 6, 2024

Hard Conditioning
Hill Sprints
6 x 170m

Easy Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
Squat x 20 reps
Push-ups x 12 reps
Pull-ups x 6 reps
6 rounds

2 Likes
136

April 7, 2024

Airbike x 1 mile

Circuit no vest
KB Farmers Carry x 60yds - 88’s
Squat x 20 reps
Push-ups x 15 reps
Pull-apart x 20 reps
7 rounds

Airbike x 1 mile

Conditioning
Walk x 40 mins/65lb vest
3.8km covered

1 Like
137

April 8, 2024

Warm-up
Skip x 300
Bw work

SSB - 265 x 5, 300 x 5, 330 x 5
ss 1L Jumps - 5 sets x 2 reps

Circuit
SSB x 5 reps - 300lb
Ring Dips x 10,10,10,8,7 - bw
DB Curls x 15 -35’s, 3 x 15 - 20’s, 1x8-35
5 rounds

Ring Dips x 6 reps - bw

Sit-ups x 16,8,6 - 25lb, 1 x 20 - 10lb

Conditioning
Hill Sprints
6 x 170m

1 Like
138

April 9, 2024

Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
Airbike x 1 min
Squat x 20 reps
Push-ups x 12 reps
Pull-ups x 6 reps
7 rounds

1 Like
139

April 10, 2024

Warm-up
Skip x 300
Bw work

CG Inclines - 155 x 5, 175 x 5, 195 x 5
ss Throws - 5 sets x 2 reps

Circuit
WG Inclines x 5 reps - 175lb
DB Squat-100lb x 25,14,11, 124lb x 5,5
Rope Pull-ups x 7 reps - bw
5 rounds

DB Skulls - 1 x 16, 11,6,4 - 25’s rp

Rope Chins x 6,5,4 - bw

Conditioning
Run x 12 mins
2.65km
Slow today

2 Likes
140

April 11, 2024

Warm-up
Skip x 300
Bw work
Box Jumps x 10

TBDL - 335 x 5, 380 x 5, 425 x 5
Circuit
TBDL x 5 reps - 380lb
DB Bench
55s x 26, 70s x10,12,10, 55s x 15
Pull-apart x 20 reps
5 rounds

with 20lb vest
Rollouts x 20,16,14
Pull-ups x 8,7,6

Conditioning
“Death by Airbike”
Completed 7 rounds up to 21 cals and Made it into the 8th round but only got back up to 18/24 cals for the round
Finished w 2 mins slow pace for 10 mins total

2 Likes