Deadlift
135 x10
225 x5
315 x5
405 x3
495 x1
585 x1
625 x1- PR
Pendlay Rows
315 x18 x1
Squats
315 x2 x5
405 x3 x5
OHP
135 x3 x10
Swissball Reverse Hypers
bw x4 x12
Zerchers
135 x10
225 x8
215 x3
315 x2
365 x1
405 x5 x1
Fat bar clean and press
135 x5 x1
185 x3 x1
Shrugs
585 x5
675 x5
765 x10 x2
cardio
85 minutes, moderate pace
Bench
95 x12
135 x5
185 x5
215 x4
250 x3
270 x3
310 x5 x3
335 x3
265 x8
230 x10
3-board
325 x4
335 x2 x3
Incline Bench
230 x3 x6
Dips
bw x4 x8
DB flyes
40 x3 x10
pause at the bottom, explosive eccentric, done with fat gripz
Lat Pulldown s/s with rope pushdowns
185 x4 x8/ 115 x4 x8
Tate presses
60 x3 x6
Decline situps
+45 lbs x4 x10
Rear delt flyes
80 x30
80 x2 x20
trap bar deads
185 x8, 5, 3
225 x2 x3
315 x2 x3
405 x3
495 x5 x3
Assisted pullups
-165 x8
-135 x5
-105 x3
-75 x1
Reverse grip bench
135 x8, 5
185 x5
225 x3
Fat Bar clean and press
95 x1/5
135 x1/5
155 x1/5, 1x5
175 x1/5
185 x1/3
205 x1/2
225 x1/1-PR and big PR for me, since last time I had trouble with 205. Getting the technique down better.
Pulldowns
130 x5
160 x5
190 x5
220 x5
250 x5
280 x5
305 x3
Pull holds
135 x3 x5sec
225 x3 x5sec
225 + monster minis x3 x5 sec
also did some OH band and bar holds.
Zercher
135 x8
225 x5
275 x3
315 x2
365 x1
405 x1
365 x9 x1
Tire flip
400 lb tire x 10
OHP from pin
135 x5
185 x3
225 x2
275 x1
315 x1
Face pull
80 x20
80 x2 x15
Bench
45 x10
135 x5
185 x5
220 x4
250 x3
290 x3
315 x3 x3
335 x3 x2
285 x8
250 x10
3-board
330 x3
340 x3
345 x3
Incline Bench
225 x3 x6
Tate presses
70 x4 x8
Flyes
35x 4 x6
Lat Pulldown s/s band pushdown
180 x4 x8/ monster mini x4 x30
Holds:
Pull hold
135 x3 x5 sec
225 x2 x4 sec
315 x2 x3 sec
Lat hold
135 x2 x6 sec
225 x2 x6 sec
Shrugs
585 x5
675 x5
765 x3
855 x3 x3
Tire work
365 lb tire x4 x4
Jumps
Regular x6
Length x3
To a bench x2
Depth jumps x2
BB hip thrusts
135 x5
225 x4
315 x3
TRX stuff
unilateral squats x15/leg
unilateral hamstring curls x12/leg
unilateral glute thing x8 /leg
other unilateral quad thing x8 /leg
side to side jumps on a ball x30 sec
Deadlifts
1 arm
205 x3/arm
regular
295 x5
385 x5
475 x2
565 x1
655 x0
475 x3 x1
Jumps
done in between things
regular- 6
to a bench- 4
from a bench- 2
Tire flips
365 x 5 x2
Band work
A lot. A lot a lot a lot.
Pendlay rows
225 x8
315 x3 x5
OHP
+fat grips
135 x2 x5
185 x2 x3
225 x2 x2
245 x2
245 x1
Front squat positioning
135 x5 sec
225 x3 x5 sec
just holds to get my wrist strong/flexible
Front squats
135 x5
225 x5
275 x3
jumps
to a tire x6
depth x3
Hip and hamstrings
lots of mobility type work
Squats
135 x9
225 x8
315 x5
405 x5
495 x3
515 x3
pause squats
315 x3 x5
Jumps
Standing x6
Box x5
Depth x3
One arm machine press
75 x3 x5/arm
fin.
Deadlifts
135 x5
225 x5
315 x5
405 x5
405 x2
405 x1
RDLS
225 x3 x5
OHP
135 x3 x10
135 x5
Jumps
reg x5
height x4
depth x3
Squats
225 x12
315 x6
405 x5
495 x4
525 x4
pause squat, close stance, heels on 5 lb plates
315 x3 x6
jumps
regular x6
broad x3
box x3
depth x3
Leg curls
135 x5 x10
Abs
100 x15
120 x2 x15
Bench
95 x12
135 x8
185 x5
225 x3
250 x3
285 x3
305 x2
335 x2
365 x1
3-board
365 x2 x2
Reverse grip incline press
185 x3 x5
Plyo pushups
5 x10
OHP
135 x5- btn push press
135 x5- strict OHP with holds
135 x5- forward leaning OHP
fat bar clean and press
45 x10
95 x8
135 x5
185 x5
215 x3
235 x2- pr weight/rep
OHP holds
bands x a few x afew
225 x3 x5 sec
135 x5 x5 sec
tried for 315 but my shoulder bugged out- too big of a jump
Pendlay rows
135 x5
225 x5
335 x5 x5
Jumps
broad x6
box x6
depth x4
Deadlifts
185 x10
225 x10
275 x10
295 x10
315 x10- HOLY CRAP this hurt
405 x5
455 x5
495 x1
Doing lots more reps at lower weight- will probably alternate weeks of peaking and volume
Jumps
Standing x5
Broad x4
Box x3
Depth x2
Tire Flipping
365 x6
Treadmill
10:00 @ 2.2
front squat
45 x10
135 x8
185 x5
225 x5
275 x3
315 x2
365 x0 (almost)
pause squat
365 x3 x3 sec
shrugs
585 x10
675 x8
765 x3 x5
855 fell off the bar
jumps
standing x5
sitting broad x5
box x3
depth laterals x1/side
trx stuff
one legged squats, overhead squats, curls, reverse flyes
So I took a week off to heal up, think it helped a little, but in retrospect I shoulda spent more time doing mobility/some sort of conditioning.
squats
185 x8
275 x5
365 x5
455 x3
545 x2
pause squats
365 x5 x2 (3 sec)
275 x3 (1 sec)
jumps
standing x5
box x4
sitting broad x3
depth x2
OH work
holds- a bunch
snatches- 135 x5 w/ more holds
leg press
working on full extension of my right leg, wow it was hard, but worth it
random mobility stuff
shoulders and hips
shoulder mobility stuff
band holds- monster mini
bradford presses
95 x8
ohp + fat gripz
95 x15
115 x10
135 x8
155 x5
185 x5
205 x3
225 x5 x2
ohp holds
225 x6 sec
245 x6 sec
275 x6 sec
295 x6 sec
pause squats
225 x3 x5 5 sec pause- felt awesome
jumps
box x7
sitting broad x5
depth x2
tire flips
10 @ 365 lb
squats
135 x2 x5
225 x5
315 x5
405 x3
495 x2
545 x1
pause squats
225 x5 sec x5
225 x3 sec x5
225 x5 sec x5
ohp
95 x8
135 x4 x6
shrugs
315 x8
405 x5
495 x5
585 x5
bike for 20 min
jumps in between- 12 total, standing, box, sitting broad jumps
db ohp
55 x10
65 x10
power snatch from hang
135 x3
behind the neck ohp
135 x5
push press
135 x10
185 x5
205 x4
225 x3
245 x2
265 x1- lol wut? My ohp strength has not dropped much.
some kroc rows in between- 100 x12, 12, 10, then 20 on the kill set
jumps- depth, box, sitting broad jumps about 10 total