Cycle 2, Week 1, Day 3
Felt horrible the whole workout. Just couldn’t get into a rhythm.
Olympic Squat:
3 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 4 @ 245
1 x 5 @ 255
Barbell Glute Bridge:
1 x 8 @ 225
3 x 5 @ 275
Superset:
Natural Glute-Ham Raise
2 x 6 @ bw
Windshield wipwer
2 x 6 @ bw
I called it quits at this point. Better to not get a full workout than to end up injured.
Cycle 2, Week 1(rebooted), Day 1
Okay, last cycle didn’t really get to gel simply because I had too much on my plate and I got sick for a few days.
Morning Workout:
Olympic Squat
3 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 3 @ 245
1 x 1 @ 270
Barbell Hip Thrust
1 x 5 @ 135
1 x 5 @ 185
2 x 5 @ 225
Glute-Ham Raise
3 x 5 @ bw
Evening Workout:
Pop-Up Sprints
10 x 10m
Acceleration Sprints
5 x 40m
Cycle 2, Week 1, Day 2
Standing Military Press
3 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 115
1 x 4 @ 135
1 x 3 @ 145
1 x 2 @ 155
Weighted Dip
1 x 5 @ bw
1 x 5 @ 25
1 x 5 @ 45
1 x 5 @ 70
Alternating 1-Arm Push-Up
3 x 12 @ bw
Cycle 2, Week 1, Day 3
4" Deficit Deadlift
3 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 275
1 x 5 @ 315
1 x 3 @ 365
1 x 2 @ 405
Explosive Switch-Grip Pull-Up
5 x 4 @ bw
Weighted Chin-Up
1 x 5 @ 25
1 x 4 @ 50
2 x 2 @ 70
1-Arm DB Row
1 x 15 @ 80
1 x 10 @ 90
1 x 7 @ 100
Cycle 2, Week 1, Day 3 evening
Easy-moderate running pace for 21 minutes.
Cycle 2, Week 1, Day 4
3 x 400m Hard pace run
Dang… I suck… lots of wind.
Cycle 2, Week 1, Day 5
I kind of went at this workout very haphazardly. I just wanted to try a few things and see what kind of rhythm I could get.
Upper Body Repetition
Superset:
Explosive Pull-Up
3 x 6 @ bw
Explosive 1-Arm Push-Ups
3 x 5(each) @ bw
Weighted Pull-Ups
5 sets = 25 total reps @ 25 lbs
1-Arm DB Standing Shoulder Press
1 x 40 (each side) @ 30 lbs
Windshield Wipers
3 x 10 @ bw
Behind-the-back BB timed hold
1 x 6sec @ 225
1 x 6sec @ 275
1 x 6sec @ 295
Cycle 2, Week 2, Day 1
Morning:
High-bar Full Squat
3 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 135 light bands
1 x 5 @ 185 light bands
1 x 5 @ 225 light bands
2 x 5 @ 245 light bands
Barbell hip Thrust
1 x 5 @ 135
2 x 5 @ 225
Glute-Ham Raise
3 x 5 @ bw
Cycle 2, Week 2, Day 2
Morning:
Explosive Push-Up
4 x 3 @ bw
Bench Press
2 x 5 @ 95
1 x 5 @ 95 mini-band
1 x 5 @ 135 mini-band
1 x 5 @ 145 mini-band
1 x 5 @ 155 mini-band
1 x 4 @ 155 mini-band
Standing Military Press
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 115
1 x 3 @ 135
Weighted Dip
1 x 5 @ bw
1 x 5 @ 25
1 x 5 @ 50
1 x 4 @ 50
Cycle 2, Week 2, Day 3
Got lazy and didn’t run yesterday like I was supposed to. Gosh, I need to stop playing so much starcraft II beta.
Morning:
Explosive Pull-Up
5 x 3 @ bw
Deadlift
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
Band Suspended Deadlift (average band)
1 x 5 @ 225
1 x 5 @ 315
1 x 5 @ 365
1 x 5 @ 405
1 x 3 @ 455
1 x 2 @ 455 (grip gave out)
Weighted Pull-Up
1 x 5 @ bw
1 x 5 @ 25
2 x 4 @ 50
Barbell Curl
1 x 5 @ 50
1 x 5 @ 60
1 x 5 @ 70
1 x 5 @ 80
2 x 5 @ 90
Cycle 2, Week 2, Day 4
16 minute run
Cycle 2, Week 2, Day 5
Almost didn’t work out today again. Had to motivate myself with some Muse.
Pull-Up Ladder (Bodyweight)
1-2-3-4-5-6 (21)
1-2-3-4 (31)
1-2-3 (37)
1-2-3 (43)
1-2 (46)
Timed Blast-Strap Push-Ups
3 x 1min. @ BW
Cycle 2, Week 3, Day 1
ATG Squat (I really can’t call them Oly squats since my form still doesn’t look anything like Oly Squats)
3 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 165
1 x 5 @ 195
1 x 12 @ 220
Barbell Hip Thrust
1 x 5 @ 135
1 x 5 @ 185
1 x 6 @ 225
Superset:
Natural Glute-Ham Raise / Vertical Jump
3 x 5 @ bw / 3 x 3 @ bw
Cycle 2, Week 3, Day 2
Explosive Triple-Clap Push-Up
4 x 3 @ bw
Close Grip Bench Press (This is pretty much the way I’m going to bench now. I just like it better.)
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 155
1 x 8 @ 175
Seated Military Press
1 x 5 @ 45
2 x 5 @ 95
1 x 7 @ 110
Incline Dumbbell Bench
1 x 7 @ 75
1 x 4 @ 80
Overhead Rope Extension
3 x ? @ 85
Cycle 2, Week 3, Day 4
Explosive Pull-Up
3 x 6 @ bw
Deadlift
2 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 285
1 x 5 @ 325
1 x 5 @ 375
1-Arm DB Row
1 x 5 @ 70
1 x 5 @ 95
1 x 5 @ 110
1 x 5 @ 120
Barbell Curl
1 x 5 @ 40
1 x 5 @ 60
1 x 5 @ 80
1 x 5 @ 95
Cycle 2, Week 4, Day 1
ATG Squat
2 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 165
1 x 5 @ 195
1 x 7 @ 225
Superset:
Natural Glute-Ham Raise / Vertical Jump
3 x 5 @ bw / 3 x 3 @ bw
Cycle 2, Week 4, Day 2
MORNING:
Explosive Push-Up
3 x 4 @ bw
Bench Press
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 155
1 x 7 @ 175
Standing Military Press
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 105
1 x 7 @ 115
Superset:
Bradford Press / Overhead Rope Extension
1 x 9 @ 70 / 1 x 7 @ 70
1 x 6 @ 70 / 1 x 6 @ 70
1 x 5 @ 70 / 1 x 6 @ 70
AFTERNOON:
Definitely lot’s of improvement in my pull-ups. Definitely…
Pull-Up Ladder
1-2-3-4-5-6-7 (28)
1-2-3-4-5 (43)
1-2-3-4 (53)
1-2-3 (59)
1-2-3 (65)
Easy Run / Jog
15 minutes
Cycle 2, Week 4, Day 3
Explosive Pull-Up
3 x 6 @ bw
Deadlift
2 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 285
1 x 5 @ 325
1 x 7 @ 375
Weighted Pull-Up
1 x 5 @ bw
1 x 5 @ 45
1 x 4 @ 50
1 x 4 @ 60
Barbell Curl
1 x 5 @ 50
1 x 5 @ 70
1 x 5 @ 90
1 x 5 @ 100 (cheated)
Cycle 2, Week 4, Day 4
Took an off day yesterday.
Pull-Up Ladder
1-2-3-4-5-6 (21) w/ Fat Gripz
1-2-3-4-5-6 (42) w/o
1-2-3-4 (52)
1-2-3-4 (62)
1-2-3-4 (72) (This is ridiculous improvement. The human body sure is cool.)
Push-Up ladder of 5’s
5-10-15-20 (50)
5-10 (65)
5-10 (80)
5-10 (95)
5-10 (110)
Band Face-Pull-Apart (Monster Mini)
25
20
20
Cycle 2, Week 5, Day 1
Time to really get serious. I have to take a PFT on the 21st, so I’ve got one week before I should do a slight taper.
Acceleration Sprints
10 x 10yds
Power Sprints
5 x 50yds
Vertical Jump
2 x 10