October 24, 2022 - Phase One, Week Three, Day Six - Transition Plan
A1. Leg Press: 5101 tempo: 450 x 10,10,10
A2. DB Lateral Raise: 3002 tempo: 15’s x 10, 10, 10, 10, 10
B1. Cable Chest Press: 5101 tempo: 80/ x 10,10,10
B2. Dante Row: 3212 tempo: 75 x 10,10,10
C1. Cable Curl: 3002 tempo: 90 x 10, 10, 10, 10, 10
C2. Triceps Pressdown (different machine than usual: 3002 tempo: 90 x 10, 10, 10, 10, 10
October 25th, 2022 - Phase Two, Week One, Day One - transition plan
A. Back Squat: 225 x 5, 275 x 5, 315 x 5, 365 x 5
B. Bench Press: 225 x 5, 245 x 5, 275 x 5, 305 x 5
C. Deadlift: 285 x 5, 325 x 5, 365 x 5, 405 x 5, 445 x 5
D. Pendlay Row: 225 x 5, 245 x 5, 265 x 5, 285 x 5
*ramp to 5RM on each lift
October 26, 2022 - Conditioning and Abs
A. Power Clean: 95 x 5, 110 x 3, 135 x 3, 155 x 3, 175 x 1, 1
B. Row 500 meters/ Prowler Push +90 lbs x 200ft/ Farmers Walk 70 each hand x 200ft/ Push Up x 25: 3 rounds with 120 seconds rest between rounds
C1. Standing Cable Crunch: 70 x max reps
C2. Weighted Side Bend: 53 lb KB x 10/side
Specialization: Incline Offset DB Curl: 2102 tempo: 30’s x 15, 12 and one Max Growth set
October 28, 2022 - Phase Two, Week One, Day Three - transition plan
A1. Safety Squat Bar Split Squat: 175 x 10leg, 10/leg
A2. Goblet Squat: 70 x 15, 15
A3. BW Squat: 60 seconds, 60 seconds
*fast reps on BW squat with no lock out and no pause at bottom
B1. DB Clean and Press: 55’s x 10, 10
B2. OH DB Carry: 50’s x 60 seconds; 45’s x 60 seconds
B3. DB Lateral Raise: 15’s x 10, 10
C1. Trap Bar RDL: 300 x 10,10
C2. Leg Curl: 85 x 10, 10
C3. KB Swing: 70 x 60 seconds, 60 seconds
Biceps Specialization: Drag Curl: 55 x 15,12,11
October 29, 2022 - Conditioning and Abs
A. Inverted Row / Push Up / Bulgarian Split Squat BW +25’s
*1-10-1 (one rep of each exercise, two reps of each exercise…10 reps of each exercise, 9 reps of each exercise…1 rep of each exercise: circuit fashion, no rests; 16:59 total time
B1. Hanging Knee Raise: BW x max reps
B2. Standing Cable Crunch: 70 x max reps
B3. Windmill: 35lb KB x 10/side
*3 rounds, no rest between exercises or rounds
Specialization: DB Hammer Curl: 3102 tempo: 25’s x 15, 12, 10
October 30, 2022
A1. Hurdle Jump: BW x 5,5,5
A2. Trap Bar Jump Squat: 110 x 5,5,5
B1. Med Ball OH Throw: 20lbs x 5,5,5
B2. Push Press: 190 x 5,5,5
C1. Broad Jump: BW x 5,5,5
C2. Snatch Grip High Pull: 190 x 5,5,5
Specialization: Incline Offset DB Curl: 2102 tempo: 35’s x 10; 40’s x 8,8
October 31, 2022 - Phase Two, Week One, Day Six - Transition Plan
A1. Bulgarian Split Squat: 60’s x 10,10,10
A2. DB Lateral Raise: 25’s x 10; 30’s x 10, 10
B1. Dip: BW+100 x 10,10,10
B2. Seated Row: 140 x 10; 160 x 10; 180 x 10
C1. Incline Offset DB Curl: 45’s x 10, 10, 9
C2. Rope Pressdown: 40 x 10, 10, 10, 10, 10
Specialization: Cable Reverse Curl: 20 x 15, 10
November 1st and 2nd I missed training entirely (which is very unusual for me) as I had to start work at 3am two days running and worked 15-16 hours each day.
November 3rd, 2022 - Conditioning and Abs
A1. DB Snatch: 45’s x 10/arm
A2. Alternating DB Press: 35’s x 10/arm
A3. Bear Plank Row: 35 x 10/arm
A4. Plank Transfers: 35 x 5/arm
A5. KB Dead Bug: 35 x 10
A6. DB Overhead Carry: 40’s x 60 seconds
November 4, 2022 - Phase Two, Week 2, Day 1 - transition plan
A. Back Squat: 225 x 4, 275 x 4, 315 x 4, 345 x 4, 375 x 4
B. Bench Press: 225 x 4, 255 x 4, 285 x 4, 315 x 6*
C. Deadlift: 285 x 4, 325 x 4, 365 x 4, 395 x 4, 425 x 4, 455 x 4
D. Pendlay Row: 225 x 4, 245 x 4, 265 x 4, 285 x 4; 295 x 4
ramp to 4RM on each lift; * got more reps than anticipated on bench press
November 5, 2022 - Conditioning and Abs
A. Farmer’s Walk: 60 seconds carry/60 seconds rest: 240lbs x 5 rounds
B1. Serratus Crunch: 25lb KB x 10/side
B2. Weighted Swiss Ball Crunch w/ Overhead Reach: 25lb x 15, 15, 15
*3 rounds, no rest between exercises or rounds