A great day of training:
Squat
185x5
215x5
235x10
DB incline press
45,55,55 x10
DB row
55,65,75 x10
side bends, lateral raises, curls x2x10
Ran a mile at 6.9mph
Today’s Training:
Squat
115x10
145x10
175x10
Bench
155x5
175x5
195x9
Chins
BWx8,8,6
Ab wheel, shrugs, 4 way neck x2 sets each
Ran a mile @ 7 mph
The first 2 sets of squats felt off, the 3rd was much better. This is probably because of 2 things. I was still a little sore from a couple days ago, and I haven’t done multiple higher rep sets in forever. The weight didn’t feel heavy or anything, it will just take some getting used to. Bench went well, but I’ve got to get my chin strength up. It’s embarrasing that I can’t get 3 sets of 10. This will change very soon. Conditioning was absolutely great.
I’d throw some down & ups in your running, even in your mile. The higher up the levels you go the more demanding the contacts become and more frequent they are. Getting off the ground becomes tough.
If you can’t get access to a tackle bag + a friend set it up on the 5 m line and start at the try line. Out and hit it then back to the try line. Have your friend walk back 5 m every time until you get to the 22m line. Rest for 2mins and repeat x 3!
Today’s Training:
Deadlift
255x5
290x5
325x9
Front Squat
95x10
115x10
135x10
Ab wheel 3x10
Ran a mile @ 7.1 mph
Today’s training was brutal. The front squats felt like death. Conditioning was also pretty hard.
Training:
Press
85x5
95x5
105x10
Rows
75x10
95x10
115x10
Curls 3x10, and a set of 4 way neck
No conditioning today, my legs were shot. Everything felt good today.
Today’s Training:
Squat
205x3
235x3
260x8 (This has got to be a PR)
RDLs
125x8
145x8
165x6
DB side bends
3x10 with 60,75,75
Ran a mile @7.2 mph
Today’s lifting went very well. The RDLs were increadibly light and fast. I’ve got to change up my conditioning though. I knew this was coming eventually but I wanted to push for some PRs for a while. The last couple sessions have felt like hell, so its time to change it up.
The new plan is to do a half mile of jogging (like 5.5 mph or so) on upper body days, and then push for a PR on lower body days. This way I can still get some running in, but I won’t have to kill myself every session.
Today’s Training:
Press
95x3
105x3
115x7 (Beats Previous 115x6)
Barbell Rows
95x8
115x8
125x6
Curls, rope pressdowns, 4 way neck
Ran a mile @5.5 mph
Great day today. The last press set wasn’t very difficult, but I stopped when I got a PR. Barbell rows were also very easy. Today was the first day of “easy conditioning” and it went very well.
Recovery day:
Spent about 30 mins or so soaking back and forth between a hot tub and cold pool.
I feel great, ready to kill a deadlift session in the morning.
Early morning training:
Deadlift
275x3
315x3
345x7 (ties a previous PR)
Front Squat
115x8
135x8
155x6
Ab Wheel 3x11
Ran a mile @7.3 mph
Today went very well. The fron squats were hard but not as hard as last time. The ab work was pretty easy. Conditioning was a lot better than last time. This new plan is working.
Today’s Training:
Medicine ball 3x5
Bench
175x5
195x3
225x4 (beats previous 225x3)
Chins
BW x 10, 8, 8
Lateral raises
3x10
Ran a mile @5.5 mph
Good day overall. 225 felt pretty damn heavy, but luckily I was still able to beat my previous record with it. I felt pretty off today. I thinks it’s because I was wearing this rediculously long shorts and felt really uncomfortable. Oh well, I’ll have a better session tommorow.
Training:
Snatch
Worked up to 155x1
Squat
215x5
245x3
275x6 PR (275x it was either 4 or 5)
DB side bends
3x10 slow controlled reps
Ran a mile @7.4 mph
I was pleasantly suprised on what I could do with the snatch. I haven’t trained this lift in a year, but I don’t believe I ever got 135 when I was training it. I had to press the last 1-2 inches at the top, but it was close enough to count as a rep. Squatting went well, so did the ab work. Conditioning was absolute death. I’m going to drop back my speed half a mile and work back up. 10 steps foward, 5 steps back.
Recovery day
Hot tub/pool for about half an hour
2 hour nap
food
Training:
Press
95x5
105x3
120x6 PR (120x5)
Rows
95x5
115x5
135x5
3 sets of bis and tris, 1 set of neck
Ran a mile @ 5.5mph
Training
Cleans
worked up to 225x1, all time PR
Deadlift
285x5
325x3
365x6 PR (previous was 365x4 I think, might have been 5)
Ab wheel for 3 sets
Ran a mile @ 6.9 mph
Recovery
20 mins or so in hot tub/pool. Wasn’t very long but it felt great. My hamstrings, abs, lower back, and upper back/traps were destroyed from yesterday’s deadlifting. Just sitting in a seat in class was hurting. Now just my upper back/traps and abs are sore, and not nearly as much.
A bunch of food couch for the rest of the day.
Today’s Training
Bench
155x5
175x5
200x10 (PR, I think)
Chins
BW x 10,8,6
Lateral raises, rear delt flies x 3 sets
Ran a mile @ 5.5 mph
Training:
Snatch
95x5
105x5
120x5
Squat
195x5
225x5
250x8
DB side bends 3x10
Ran for about a half a mile and had to stop.
My body pretty much hates me right now. Squat weight felt heavy, and I couldn’t even finish running a mile. I’m gonna take a few days off, heal up, and come back strong, with a better plan of attack.
Training:
Press
85x5
100x5
110x10 PR
5 chins between each set, changing grips each time
Chest supported rows, curls, tricep pushdowns x3x10-15
Conditioning: 40 yard sprint followed by 10 burpees, I did 7 in 15 mins
Today was awesome. I was going to take another day off today and rest up some more, but I felt good enough so I trained. The last set of Press was great and felt really light. I’ve decided with conditioning that I’m going to condition outside if at all possible. It’s just cooler, and treadmills are lame. I drank a monster right before I got to the gym, and I must have coughed up half of it during my conditioning. I like monsters, but they taste disgusting coming back up. Won’t be doing that again.
PR music from today:
Training:
Deadlift
255x5
295x5
335x7
Squat
125, 155, 185 x5
3 sets of Ab wheel
Ran for 15 mins. I have no idea how long it is, but I did 3 and a half laps. (It’s not a track). Deadlifting was decent, not a PR but still 2 reps above what’s required.
On another note, my gym is getting a bunch of new equipment. They are no doubt spending tens of thousands of dollars. And guess what? They are getting nothing of fucking use! They are throwing out the ONLY 4 way neck machine they have, among some other machines, to make room for dozens of brand new preacher curl machines, lat pulldowns, 3 new smith machines, and other obnoxious bullshit. I use 2 fucking machines and they are throwing one of them out! Don’t get more squat racks, don’t fix the ONE deadlift platform they have (it has fucking mountains in it, the bar wont sit straight by itself it’s so bad) , don’t get better quality bars, or specialty bars, no. Get a bunch of fancy looking bullshit that noone needs. There’s 3 machines that I have no fucking idea what they even do. And there’s no instructions even on them. WTF?
I wish I had the money, because if I did, I would be training at South Carolina Barbell fucking TOMORROW!
Today’s Training:
Bench
165x3
185x3
210x7
5 chins between each set
Cable rows, lateral raises, face pulls 3x10-15
Sprints on a treadmill for about 30 mins (started at 6mph, workup up to 10, back down to 8, and then raised in the incline)
Decent day overall. 210x7 isn’t a PR, but it’s still 4 reps over the prescribed number. I had to do cable rows because the gym took out the only chest supported row they had. What a surprise. The treadmill sprints were OK, but I would much rather just sprint outside, and that’s what I’ll do.