Cycle 2, Week 5, Day 2
24" Box Jump
5 x 3 @ bw
ATG Squat (I did this barefoot, felt about 10,000 times better. Stupid Oly Lifting shoes.)
3 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 3 @ 205
1 x 8 @ 235
Barbell Hip thrust
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 205
Superset:
Glute-Ham Raise / Windshield Wiper
3 x 5 @ bw / 3 x 6 @ bw
Cycle 2, Week 5, Day 3
Morning: (Power movements felt really sluggish. CNS fatigue?)
Explosive Push-Up
5 x 3 @ bw
Bench Press
2 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 145
1 x 3 @ 165
1 x 7 @ 185
Standing Military Press
1 x 5 @ 45
1 x 5 @ 75
1 x 3 @ 95
1 x 3 @ 110
1 x 7 @ 120
Miscellaneous Shoulder / Tricep stuff
I felt sluggish and the gym was too crowded to do anything with the most common pieces of equipment. So I just did some 1-Arm pushups and DB shoulder press bottom half-reps and stuff.
Afternoon: (Definitely was CNS fatigue. Did an impromptu recovery session earlier to flush the bloodwork and it did wonders for how I felt.)
Pull-Up Ladder:
1-2-3-4-5-6-7 (28)
90sec rest
1-2-3-4-5 (43)
60sec rest
1-2-3-4-5 (58)
30sec rest
1-2-3-4-5 (73)
20sec rest
1-2-3-4-5 (88)
Wow. Still improving fast.
YTWL shoulder circuit
3 x 4 @ unweighted
Cycle 2, Week 5, Day 4
15 Minute Hard run.
Cycle 2, Week 5, Day 5
High Rep Upper Body Day
Pull-Ups
1 x 20 @ bw
1 x 18 @ bw
Dumbbell Shoulder Press
3 x 1min @ 20 lbs
Heavy DB Row
1 x 15 @ 100 lbs
Barbell Curl Ladder @ 45lbs
1-2-3-4-5-6-7-8-9-10 (55)
1-2-3-4-5-6-7-8-9-10 (110)
Cycle 2, Week 6, Day 1
Morning:
Hang Clean
2 x 5 @ 45
1 x 5 @ 65
1 x 3 @ 95
1 x 3 @ 115
1 x 3 @ 135
1 x 3 @ 155
ATG Squat
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 185
1 x 5 @ 205
1 x 3 @ 225
1 x 5 @ 250
Superset:
Hanging Leg Raise / Glute Ham Raise
2 x 8 @ bw / 2 x 5 @ bw
Cycle 2, Week 6, Day 2
Almost didn’t get to work out today. Went with the late-night workout instead.
Explosive Push-Up
5 x 4 @ bw
Bench Press
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 155
1 x 3 @ 175
1 x 4 @ 195
Military Press
1 x 5 @ 45
1 x 5 @ 85
1 x 5 @ 100
1 x 3 @ 115
1 x 6 @ 130
Tri-set:
Dips / Bradford Press / Rope Push-Down
3 sets taken to 1-2 reps short of failure
30 seconds rest between each set
Cycle 2, Week 6, Day 3
Hang Clean
2 x 5 @ 45
1 x 3 @ 65
1 x 3 @ 95
1 x 3 @ 115
1 x 3 @ 135
1 x 3 @ 155
Deadlift
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 3 @ 275
1 x 3 @ 315
1 x 5 @ 335
1 x 3 @ 380
1 x 2 @ 425
Weighted Pull-Up
1 x 5 @ bw
1 x 5 @ 15
1 x 3 @ 40
1 x 4 @ 65
1-Arm DB Row
2 x 12 @ 120
Barbell Curl
1 x 5 @ 60
1 x 5 @ 80
1 x 5 @ 90
1 x 3 @ 90
1 x 12 @ 60
Cycle 2, week 7
took the week off to do a lot of errands before I left for Virginia.
Cycle 2, week 8, day 1
Amarillo, Texas
nice little gym called zach’s club 54
hang clean
1 x 5 @ 45
1 x 3 @ 65
1 x 3 @ 95
1 x 3 @ 115
1 x 3 @ 135
1 x 3 @ 155
1 x 3 @ 165
squat
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 175
1 x 5 @ 200
1 x 10 @ 225
Cycle 2, Week 8, Day 2
Explosive Push-Up
4 x 3 @ bw
Bench Press
2 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 160
1 x 8 @ 180
Military Press
1 x 5 @ 45
1 x 5 @ 75
1 x 5 @ 90
1 x 5 @ 105
1 x 8 @ 120
Cycle 2, Week 8, Day 3
Not much time to work out, abbreviated it a bit.
Deadlift (not being allowed to use chalk made this considerably more difficult on my grip. The Univ. of Maryland gym literally has guys watching you workout to prevent chalk use, etc…)
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 270
1 x 5 @ 310
1 x 7 @ 355
Pull-Up
2 x 5 @ bw
1 x 5 @ 20
1 x 9 @ 45
1-Arm DB Row
1 x 20 @ 100
Cycle 2, Week 9, Day 1
Found a cool powerlifting gym called SSPT in Maryland. Lots of great equipment.
Hang Clean
1 x 5 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 3 @ 80kg
Squat
1 x 5 @ 55
1 x 5 @ 105
1 x 5 @ 145
1 x 3 @ 195
1 x 3 @ 225
1 x 7 @ 255
Glute-Ham Raise (A real one!!!)
3 x 5 @ bw
Hanging Leg Raise
3 x max reps
Cycle 2, Week 9, Day 2
Explosive Push-Up
3 x 5 @ bw
Bench Press
2 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 3 @ 145
1 x 3 @ 170
1 x 8 @ 190
Military Press
1 x 5 @ 45
1 x 5 @ 65
1 x 3 @ 100
1 x 3 @ 110
1 x 7 @ 125
Shoulder / Tricep Circuit
2 sets / Dips Bradford Press Pushdown
Alternating 1-Arm Push-Up
2 x 12 @ bw
Barbell Russian Twist
1 x 6 @ 25
1 x 6 @ 30
1 x 6 @ 35
Cycle 2, Week 9, Day 3
Deadlift
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 275
1 x 3 @ 295
1 x 3 @ 335
1 x 8 @ 375
Pull-Up
1 x 5 @ bw
1 x 3 @ 10
1 x 3 @ 35
1 x 3 @ 60
1-Arm Row
1 x 20 @ 120
Cycle 2, Week 10, Day 1
Hang Clean (Didn’t feel it today, left the energy in the tank for the squats.)
1 x 5 @ 45
1 x 5 @ 65
1 x 5 @ 95
1 x 5 @ 115
1 x 3 @ 135
High Bar squat
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 205
1 x 3 @ 235
1 x 4 @ 260
Farmers Walk
3 x 50yd @ 115 x 2
EVENING:
Hill Sprints
20 sets (increasing distance each set)
Cycle 2, Week 10, Day 2
Bench Press
2 x 5 @ 45
2 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 160
1 x 3 @ 180
1 x 3 @ 200
Military Press
1 x 5 @ 45
1 x 5 @ 65
1 x 5 @ 85
1 x 5 @ 105
1 x 3 @ 120
1 x 5 @ 135
Cycle 2, Week 10, Day 3
Deadlift
2 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 285
1 x 5 @ 315
1 x 3 @ 355
1 x 5 @ 395
Pull-Up
1 x 5 @ bw
1 x 5 @ 20
1 x 3 @ 45
1 x 3 @ 70
Cycle 2, Week 11, Day 1
Hang Clean
2 x 5 @ 45
1 x 5 @ 65
1 x 5 @ 85
1 x 5 @ 105
1 x 5 @ 125
1 x 5 @ 145
1 x 3 @ 165
1 x 3 @ 175
Squat
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 115
1 x 5 @ 145
1 x 5 @ 165
Cycle 2, Week 11, Day 2
Since we had so much other PT this week, I decided to condense the bench and deadlift sessions into one day. They’re just deload sessions anyway and I needed the extra rest coming off of the TBS endurance course.
Bench
3 x 6 @ 45
1 x 5 @ 95
1 x 5 @ 115
1 x 5 @ 135
Military
1 x 5 @ 45
1 x 5 @ 65
1 x 5 @ 75
1 x 5 @ 85
Deadlift
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 165
1 x 5 @ 205
1 x 5 @ 255
Pull-Up
4 x 6 @ bw
Cycle 2, Week 12, Day 1
Squat
1 x 5 @ 45
1 x 5 @ 95
1 x 5 @ 135
1 x 5 @ 185
1 x 5 @ 215
1 x 9 @ 245