BLD's Training Log

Training Training Logs
161

May 4, 2024

Warm-up
Skip x 300
Bw work
Throws x 10

Press - 110 x 5, 125 x 5, 140 x 5
Circuit x 5 rounds
Viking Press x 5 reps - 140lb
SLDL x 10 reps - 140lb
DB CS Rows x 10 reps - 70’s

1/2 Kn Press - 35lb x 15,11,7/side

Laterals x 20 reps
Pull-apart x 20 reps
Back Ext x 20 reps w 3s hold
3 rounds

Conditioning
Circuit
Prowler - 2 x 80yds, 2 x 70yds, 2 x 60yds
Squat x 20 reps
Push-ups x 10 reps
6 rounds

1 Like
162

May 5, 2024

Conditioning
Walk x 2 miles/65lb vest

Sand Bag Shoulder Carry
Tabata x 8 rounds w 100lb bag

PM Work

Circuit no vest
Split Squats x 6 reps/leg
1/2 Kn Press x 6 reps - 45lb
Pull-ups x 6 reps
4 rounds

Circuit no vest
Split Squat x 6 reps/leg
Sand Bag Floor Press x 10 reps - 100lb
Pull-ups x 6 reps
4 rounds

1 Like
163

Week 7 - Deload

May 6, 2024

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

SSB - 230 x 3, 265 x 3, 300 x 3
Circuit x 3 rounds
SSB x 3 reps - 230lb
Ring Dips x 15,12,10 - bw
Fat Bar Curls x 25 reps - bar

Sit-ups - 3 sets x 20 reps
HKR - 3 sets x 5 reps

Conditioning
Prowler x stop w 100lb sand bag loaded
Every stop SB Squat x 5 reps -100lb
Rest x 1 min
11 mins worth with 4 stops total

1 Like
164

May 7, 2024

Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
Squat x 15 reps
Push-ups x 10 reps
Pull-ups x 5 reps
11 rounds in 10 mins

1 Like
165

May 8, 2024

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

Inclines - 135 x 3, 155 x 3, 175 x 3
Metabolic Style Circuit
FB Inclines - 3 x 10 reps - 135lb
KB Split Squats - 3 x 6 reps/leg - 62’s
Pull-ups - 3 x 10 reps - 20lb
St Rollouts - 3 x 6 reps

10 mins of;
Pull-ups w 90lb
20 reps total

Conditioning
Run - 2 x 800m

1 Like
166

Warm-up
Airbike x 1 mile
Bw work

Box Jumps x 4,3,3
ss HKR - 3 sets x 6 reps

TBDL - 145 x 5, 235 x 5, 325 x 5

Circuit x 3 rounds
DB High Inclines x 15,15,12 - 55’s
Ring Rows x 10,10,10 - bw
SB Shoulder Squat x 10,10,10 - 100lb

Suitcase Carry - 3 sets x 50yds/arm
ss HKR - 3 sets x 6 reps

Conditioning
Run x 1 mile

1 Like
167

May 10, 2024

Circuit no vest
Airbike x 1 min
KB Swings x 15 reps - 88lb
Ring Dips x 5 reps
Pull-ups x 5 reps
7 rounds

Walk x 2 miles/65lb vest

1 Like
168

May 11, 2024

Warm-up
Airbike x 1 mile
Bw work

Press - 95 x 3, 115 x 3, 135 x 3
ss HKR - 5 sets x 6 reps
ss Jumps/Throws - 5 sets x 3 reps

Circuit
Axle SLDL x 10 reps - 150lb
BTN Press x 20,20,12 - 65lb
CS Rows x 8,6,6 - 85’s w 2s hold
3 rounds

Sand Bag Carries EMOM
Bear Hug - 5 x 50yd - 100lb/150lb/200lb
L Shoulder - 4 x 50yd - 100lb/150lb
R Shoulder - 4 x 50yd - 100lb/150lb

PM Conditioning
Prowler Circuit
2 x 80yds - 180lb
2 x 80yds - 225lb
2 x 80yds - 270lb
every stop performed
Push-ups x 10 reps
Gorilla Rows x 5 reps/arm - 45’s
22 mins total

  • lots of push-ups and rows towards the end of this
1 Like
169

May 12, 2024

Circuit
Airbike x 1 mile
Lunge St x 20s/leg
Pull-apart x 20 reps
Push-ups x 20 reps
4 rounds

Walk x 2 miles/65lb vest

CYCLE 3 - Week 8

Monday May 13, 2024

Warm-up
Airbike x 1 mile
Bw work
Jumps/Throws x 20

SSB
245 x 3
280 x 3
315 x 13 - PR
350 x 1
385 x 1
245 x 20
ss Ring Dips x 10,10,8,8,7,6,6,6 - bw
ss Pull-ups - 8 sets x 2 reps - 88lb

Circuit
Sit-ups - 25lb x 12, 10lb x 24, bw x 36
Fat Bar Curls x 30,30,25- Barr
Ring Dips x 5,5,5 - bw

Conditioning
Prowler
80yds x 2 trips - 180lb
40yds x 6 trips - 180lb
15 mins worth

1 Like
170

May 14, 2024

Circuit no vest
Airbike x 1 mile
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
8 rounds in 30 mins

Had 30 mins of dedicated training time today and easy conditioning was on the agenda. Had already walked 4 miles on the day so instead of weight vest walk opted for the bike which definitely gets heart rate much higher.

1 Like
171

May 15, 2024

Warm-up
Airbike x 1 mile
Bw work

Inclines
145 x 3
165 x 3
185 x 13 - PR
205 x 1
225 x 3
145 x 20
ss Throws - 5 sets x 4 reps
ss HKR - 5 sets x 6 reps

Circuit
SB Sh Squat x 6,6,4,4,4/side - 100lb
Rope Chins x 10,10,10,6,6 - bw
Plate Ext x 20,15,15,15,15 - 45lb
5 rounds

Rope Chins x 6,6,6 - bw

Conditioning
Run x 400m
Jog x 400m
4 rounds

172

May 16, 2024

Warm-up
Airbike x 1 mile
Bw work

Box Jumps - 4 sets x 5 reps
St Rollouts - 4 sets x 6 reps

TBDL-315 x 5, 360 x 5, 400 x 5, 5x5-315
ss DB Inc - 55’s x 20,15,12,10,10-5-3 (rp)
ss Pull-ups - 88lb x 2,2,1,1,1

Pull-ups - 3 sets x 1 rep - 88lb
Kn Rollouts - 3 sets x 20 reps - bw

Ring Rows x 20,10,10,10,10 - bw

Conditioning/Assistance
EMOM
SB Bear Hug Carry x 40yds - 150lb
10 mins worth

PM Work

Conditioning
EMOM
100lb - BH Carry x 2, L Sh x 1, R Sh x 1
150lb - BH Carry x 2, L Sh x 1, R Sh x 1
200lb - BH Carry x 2
40yd trips
10 mins worth

Notes

  • wanted to push prowler but 8pm rolled around and didn’t want to make too much noise in the street
173

May 17, 2024

Warm-up
Airbike x 1 mile
Bw work

Throws/Jumps - 5 sets x 4 reps
ss HKR - 5 sets x 6 reps

Press
100 x 5
115 x 5
130 x 5
5 x 5 - 100lb
ss Axle SLDL - 5 sets x 6-12 reps
ss CS Rows - 85s x 9,7,7, 70s x 15,11, 62s x 12,7

Circuit
BTN Press x 20,15,10
Pull-apart x 20 reps
Push-ups x 20,16,16 - bw
3 rounds

Conditioning
Airbike x 11 mins
20s hard/4s easy

Notes

  • still dark by the time I finished up. I had in my head to do some 400m repeats but I’d prefer to do that in day light and since I’ll get that chance over the weekend I’ll leave it for then
174

May 18, 2024

Hard Conditioning
Run x 400m
Walk x 3 mins
4 times

Easy Conditioning
Walk x 2 miles/20lb vest

Circuit w 20lb vest
KB Swings x 15 reps - 88lb
Waiters Walk R. x 40yds - 45lb
Waiters Walk L. x 40yds - 45lb
Push-ups x 10 reps
6 rounds in 10 mins

175

May 19, 2024

Circuit w 20lb vest
ABC’s x 2 rounds w 45’s
KB Farmers Carry x 70yds w 88’s
10 rounds in 20 mins

Walk x 40 mins w 20lb vest
4.25km covered

Picked up Dan Jons ABC hypertrophy book and have picked through it. After I finish this last few weeks of Pervertor programming I might run the 8 week KB version of things as assistance to some 531 main lifts. The Barbell version of things also looks awesome but with some vacation over the summer would split things up a lot. I also know myself and I would add to it which I would have to accept when I run it.

176

Week 9

May 20, 2024

Warm-up
Airbike x 1 mile
Bw work

Jumps - 6 sets x 3-4 reps
ss Sit-ups - 6 sets x 5-20 reps - bw-25lb

SSB-230 x 5, 265 x 5, 300 x 5, 5x5-265lb
ss Pull-ups - 10 sets x 1-2 reps - 98lb
ss Ring Dips - 10 sets x 5-10 reps - bw

Circuit
Pull-ups x 12,8,8 - bw
HKR x 8,8,8
Ring Dips x 8,6,6 - bw

Fat Bar Curls
Bar x 20
65lb x 12
85lb x 6 - drop 65lb x 6 - drop bar x 12

Later….

Hard Conditioning
Prowler EMOM
40yds x 8 trips - 180lb
40yds x 12 trips - 90lb
20 mins worth

Notes

  • prowler seems to gas me this year more than last which is unfortunate given I try and keep up with my conditioning all year round in various ways
  • with prowler 180lb was too heavy for the entire 20 mins
  • 90lb seemed to light but I didn’t carry over another 45lb weight so maybe next time
  • I know prowler can be dependent on surface any given day based on rain and humidity so it’s hard to sometimes set goals
  • regardless this was a hard 8 mins of work and a decent 12 mins of work
177

May 22, 2024

Circuit no vest
Airbike x 1 min
Push-ups x 20 reps
Lunge St x 20s/leg
Ring T’s x 10 reps
KB Waiters Walk x 40yds - 45lb
5 rounds

Easy Conditioning
Walk x 2 miles/65lb

Hard Conditioning
EMOM Prowler
40yds x 10 trips - 180lb
10 mins

178

May 22, 2024

Warm-up
Airbike x 1 mile
Bw work

Inclines - 135 x 5, 155 x 5, 175 x 5
ss Jumps/Throws - 5 sets x 4 reps
ss HKR - 5 sets x 6 reps

Circuit
WG Inclines x 5 reps - 155lb
SB Sh Squats x 7,6,5,4,3,2,1/side -100lb
Rope Chins x 10,7,7,5,5 - bw
5 rounds

Pushdowns - 3 sets x 30 reps
ss Rope Chins - 3 sets x 5 reps

Face Pulls - 2 sets x 25 reps
ss Rope Chins - 2 sets x 5 reps

SB Bear Hug Squat - 1 x 20 reps - 150lb

Conditioning
Run - 4 x 400m
Rest 3 mins btwn

179

May 23, 2024

Warm-up
Airbike x 1 mile
Bw work

TBDL - 295 x 5, 335 x 5, 380 x 5
ss Box Jumps - 5 sets x 4 reps
ss Pull-ups - 5 sets x 2 reps - 88lb

TBDL - 5 sets x 5 reps - 295lb
ss St Rollouts - 5 sets x 5 reps - bw
ss Pull-ups - 5 sets x 2 reps - 88lb

Every 90s
DB High Inclines - 70’s x 10,10,6,6
DB Inclines - 70’s x 6
DB Bench x 10,6

Ring Rows x 21,11,10 - bw
Rollouts - 3 sets x 20 reps

Hard Conditioning
EMOM Sand Bag Carry
Bear Hug - 3 x 40yds - 150lb
Shoulder Carry - 4 x 40yds - 150lb
Bear Hug Carry - 3 x 40yds - 200lb
10 mins worth

180

May 24, 2024

Warm-up
Bw work

Throws - 5 sets x 4 reps
ss HKR - 5 sets x 6 reps

Press
95 x 5
110 x 5
125 x 5
5 x 5 - 95lb
ss Axle SLDL - 5 sets x 5-10 reps - 190lb
ss DB CS Rows - 85’s x 10,8,8,6,6-2s p

Axle Rows x 10,6 - 150lb

Giant Set
BTNP - 45lb x 20, 65lb x 12, 85lb x 10
Face Pulls - 3 sets x 20 reps
Push-ups - 3 sets x 20 reps
Pull-apart - 3 sets x 20 reps

Conditioning
EMOM
Sand Bag Over Bar x 3 reps - 100lb
Sand Bag Bear Hug Carry x 50yd-100lb
10 mins worth