7/21
squat (no belt)
300x5
345*5
390x5
(felt a little twinge in my back so I went to a machine)
“free motion” squat machine
280 3x8
donkey calf raise
single leg
80x12 Each (DC)
Epic seated leg curl
120x20
Still wasn’t feeling great. I’m going to try to get my conditioning in today.
7/23/11
Press SS with 8 pull ups
150x5
170x3
190x5
205x1,1
135 3x10
Dips 3x20
Upright row 95 3x15
Camber bar curl 85 3x8
7/25
Deads (belt-less)
375x5
420x3
470x1
Sumo
415x1
375x1
Pendlay row 235 3x5
Lying leg curl 90 3x15
I got baby powder on the floor when I was pulling sumo and had my feet sliding out from under me.
ab bridges
7/26
Bench
275x5
305x3
345x4
365x1
315x5,4,3,2,1
Pull ups
BW 5x10
I had to run to a meeting so that was all I had time for.
7/28
squats (still no belt)
340x5
380x3
430x1
405x1
leg press
380 5x20
LF lying leg curl
150 1x17
Stairs
70 floors in 13 minutes
7/30
Press
80x5
100x5
120x5
Dips
BW 3x20
Upright rows
95 3x12
Pull ups 5x8
Tire throws 1x20
8/1
deads
205x5
255x5
305x5
Sumo
205 8x3
rack row
3x20
Ab bridges x3
8/2
Bench
145x5
180x5
215x5
DL 405x1
475x1
525x1
Sumo
475x1
Pull ups 3x12
Got my new belt and had to test it out before I went on vacation. Then was at the beach the 3rd through the 7th.
So, been traveling a lot again and haven’t had access to great equipment (not even things like dumbbells) so I?ve been sticking to the basics and have ended up doing something close to Jims total body split with the basic boring but big assistance. I really wanted to get some extra reps in on my squat and get back into belted training.
8/8
Squat
190x5
235x5
280x5
Deads
335x3
405x3
455x6
Wide grip bench
225 3x10
8/9
Squat
190x6
235x6
280x6
Bench
255x3
330x5
355x1
Pendlay rows
185 3x10
8/10
I found a big flight of steps up a hill and ran up/walked down those until it was hard to walk.
8/12
Squat
330x3 belt
375x3 belt and sleeves
425x6 belt and wraps
445x1 belt and wraps
Deadlift
250 5x10
8/13
Hill sprints x3
Tire slams 3x10 (I can explain these if anyone is interested they are pretty awesome)
8/14
Squat
190x5
235x5
280x5
Press
145x3
165x3
185x7
Bench 205 5x10 supper-set with 10 BW pull ups
So here is the general layout:
Squat (de-load weights up to 10 reps)
DL 5/3/1
Military Press 5x10 super set with chins
Squat (de-load weights up to 10 reps)
Bench 5/3/1
Row
Squat 5/3/1
DL 5x10
Squat (de-load weights up to 10 reps)
Press 5/3/1
Bench 5x10 super set with chins or rows
I’m going to start out lifting about every other day, but that will probably vary with travel, and recovery. I’ve been here this week but am back on the road next week with the forecast for a lot more travel in the next months. It’s hard to keep to any specific plan so I’m hoping that keeping it to the basics makes it easier to get through. And if I can’t have fancy equipment, I might as well squat every workout.
8/16/11
Squat
190x8
235x8
280x8
Deadlift
330x5
380x5
430x5
Press
115 5x10
Superset with
Pull ups
BW 5x10
10 hard minutes on the stair climber.
8/17
Sense everyone is talking about it, I tried pushing around my car for conditioning. It did not work out well. In the gravel I didn’t have traction and I couldn’t find a level enough length of ground. It ended up being more calListhenic pushing than anything.
overhead stone carry across the yard x3.
8/18
Squat
190x10
235x10
280x10
Bench
235x5
275x5
310x5
Single arm BB row with straps
155 2x12 each arm
Donkey calf raise machine DC style
240 1x10
Camber bar curl rest pause
90 x 10-8-6
Abb stuff
Laid off the conditioning and did some more accessory stuff instead.
Training on the road this past week. Spent the whole week on my feet rigging cranes, so I cut out the conditioning.
8/21
Squat
305x5
350x5
400x5
Deads alternating sumo/conventional
225 5x10
Tire slams
1x50
8/23
Squat
190x5
235x5
280x10
Press
135x5
155x5
175x5
Bench
205 5x10
Superset with Chins BW+10 x10
8/25
Deads
380x5
430x3
480x1
530 2x1
Press
135 5x10
Superset with Chins BWx10
Squat
190x5
235x5
280x5
8/27
Squat
190x5
235x5
280x5
Bench
275x5
310x3
345x4
365x1
Single arm BB row with straps 135x20 each
Bodyweight rack row 3x20
8/29
Squat
350x5
400x3
445x1
455x1
465x0
Deadlift alternating conv/sumo
225 5x10
Stairs for 10 minutes
Just couldn’t find the groove on my squat. My belt was really loose and I didn’t have a screwdriver to adjust it
8/31
Squat
190x5
235x5
280x5
Press
155x5
170x3
190x3
205x1
210x1
Band Bench 185+light bands 10x5
Superset with pull ups BW+25 10x5
Treadmill walking 15% 2.5 MPH for 13 minutes
Stair climber fairly slow for 20 minutes
I’m going to be cutting way back off accessory stuff and hitting the stairs hard. Just a little over a week until the stair climb.
I’m also thinking I’m going to be adding in some variations (rev band work) for my heavy singles and (band speed lifts) for a break in the 5x10 volume as I feel I need it.
I think I’m going to make the 3x3 week singles rev band and the 5,3,1 week singles straight weight.
9/2
Speed DL
135+Short orange bands 10x2
Stairs 110 floors
9/5
Speed Bench
145+gray bands 8x3
9/6
110 floors in full turnout gear
Took about 43 minutes. This is getting tough. I’m planning on adding a weighted pack today and doing it again.
Just 5 days to go. I’m looking forward to getting back to hard lifting and backing off the conditioning.
110 floors in turn out gear with a 30 pound backpack in about 55 minutes
Light shoulder work and some pull ups
That will probably be it for training until after the 11th. Time to rest up.
Well, it was a lot harder than doing it in the gym, but the whole team made it. I climbed for Jose Guadalupe.
At the top. (I’m the one with my eyes closed.)
And back to training!
9/11 evening
DL
365x3
415x3
465x3
495x1
That was all I had energy for.
