Week 2, Day 1
SQUAT
355 x 2
355 x 2
355 x 2
355 x 2
355 x 2
TRAP BAR DEADLIFT
495 x 3
495 x 3
495 x 3
495 x 3
RDL
225 x 6
225 x 6
225 x 6
AB CRUNCH
140 x 15
140 x 15
140 x 15
Week 2, Day 2
BENCH
255 x 2
255 x 2
255 x 2
250 x 2
250 x 2
superset with…
T-BAR ROW
115 x 12
115 x 12
115 x 12
115 x 12
115 x 10
DIPS
70 x 6
70 x 6
70 x 5
70 x 5
superset with…
1-ARM BB ROW
75 x 5
75 x 5
75 x 5
75 x 5
LEG RAISE
x12
x12
x10
CONDITIONING
HILL SPRINTS
10 x 80m
I am a huge fan of hill sprints. One of the things I miss, and can’t wait to be doing them again late summer or fall.
How steep is that hill? 10 sets of 80 meter sprints on a flat surface sounds miserable. Can’t imagine doing that uphill.
Flash, I’m not sure of the grade. If I had to take a guess it would probably be about 30 degrees. So it is not super steep, but enough to where it is hard to build up and maintain speed.
It is pretty grueling, but I remember reading one of Wendler’s ramblings and he said something about “choose a hill that looks like it would give results.” It certainly said that when I was looking around for a good one. There is no shortage of elevation gains and drops here. I live just east of where the Appalachian mtns start, so lots of literally rolling hills.
Week 2, Day 3
SQUAT
(cluster reps)
320 x 8
320 x 8*
320 x 8*
320 x 8*
225 x 15
135 x 40
AB WHEEL
x20
x20
x20
PULLING A BAND APART
x50
x50
x50
Week 2, Day 4
BENCH
230 x 8*
230 x 8*
230 x 8*
230 x 8*
superset with…
T-BAR ROW HIGH ROW
110 x 15
110 x 15
110 x 12
110 x 12
OVERHEAD PRESS
115 x 8
115 x 8
115 x 8
115 x 8
superset with…
FACEPULL
4 sets x 12-15 reps
DB BENCH PRESS
60’s x 40**
BB ROW (reverse grip)
135 x 15
135 x 15
135 x 12
135 x 10
DB SHOULDER PRESS
40’s x 40**
LAT PULLDOWN
4 sets x 12-15 reps
DB CURL
4 sets x 15 reps
*cluster reps
**rest pause
Week 2, Day 5
Some SEATED BB SHOULDER PRESSES and some work for the armsies.
CONDITIONING
HILL SPRINTS
7 x 80m
I pulled my hamstring a little bit on the seventh sprint so I called it. I didn’t warm up like I usually do and it was pretty cool today-- so I’ll note that for next time.
I wanted to post this up since this is one of my all-time favorite lifters on the net/YouTube. I can remember when I first started lifting and was doing my research like we all do at some point nowadays. Lots of article reading, forum reading, video watching, and so on. I became obsessed with the squat. It was the one lift I wanted to become really good at.
To me, there was nothing more impressive than someone with a heavy load on their back performing a deep atheltic squat. It is impressive on so many levels-- because to get really good at the squat it takes damn balls, determination, persistance, hard ass work, and the heart of a lion. You can’t fake a good squat. It takes years of practice and attention to detail. Once you see someone performing heavy atheltic squats you know they have put the time in.
This guy does just that. He was a big influence when I got started lifting. He really shaped my mentality as a novice lifter. Seriously, go back and watch his videos. You’ll be hard pressed to find someone with such strong ethics.
Drug-free, honest, an open heart to his viewers and fellow lifters, and someone who truly has a passion for lifting and pushing their bodies to reach their upmost potential. Unfortunately, he has suffered serious knee injuries and believes he will have to retire from being able to do such lifting. I hate to hear this! I hope he can find some resolve in his injuries and be able to return to doing what he loves. There have been some pretty awesome recovery stories out there.
I wish you the best pal and I want you to know you have inspired me greatly in my own lifting endeavors. After years of lifting, I still go back and watch your videos. 100% hard work, nothing fancy, just laying it all out there to achieve your goals with heart and fortitude. Just a badass dude in his cold ass basement with a squat rack to reach his goals. Pure grit.
Week 3, Day 1
FRONT SQUAT (paused)
225 x 5
225 x 5
225 x 5
TRAP BAR DL
495 x 3
495 x 3
495 x 3
495 x 3
RDL
230 x 6
230 x 6
230 x 5
SNATCH HI-PULL
3 sets x 3-5
AB CRUNCHY MUNCHY MACHINE
3 sets x 12-15
I usually just use regular squats as a precursor to the deadlifts-- but I DID NOT feel like doing heavy back squats so I just hit some light paused front squats. They felt pretty good but it was just one of those weird days in the gym. Mashed my finger in a plate, I didn’t feel very strong or energetic, seemed like I was in there forever, felt irritated-- just was ready to leave. However, I am always fortunate that I have the privilege to exercise and move!
Here are my 3 sets of paused front squats…
Week 3, Day 2
BENCH
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2
superset with…
T-BAR ROW
120 x 12
120 x 12
120 x 12
120 x 10
120 x 10
DIPS
75 x 5
75 x 5
75 x 5
75 x 5
superset with…
1-ARM BB ROW
75 x 6
75 x 6
75 x 6
75 x 6
LEG RAISE
x12
x12
x12
Week 3, Day 3
SEATED BB SHOULDER PRESS
130 x 9
115 x 9
105 x 9
95 x10
LAT. RAISE
4 sets x 12
Walked 3.2 miles at the park, beautiful weather!
Week 3, Day 4
SQUAT
325 x 8*
325 x 8*
325 x 8*
315 x 8*
225 x 16
LEG PRESS
3 sets x 50-100 reps
LEG EXTENSIONS
40 rest pause reps
AB WHEEL
x25
x20
x20
BAND PULL APARTS
3 sets x 50 reps
Week 3, Day 5
BENCH
230 x 8*
230 x 8*
230 x 8*
230 x 8*
superset with…
T-BAR ROW HIGH ROW
115 x 15
115 x 15
115 x 13
115 x 15
OVERHEAD PRESS
120 x 8
120 x 8
120 x 8
120 x 8
superset with…
FACEPULL
4 sets x 12-15 reps
DB BENCH PRESS
60’s x 40**
BB ROW (reverse grip)
135 x 15
135 x 15
135 x 12
135 x 10
DB SHOULDER PRESS
40’s x 40**
LAT PULLDOWN
4 sets x 12-15 reps
DB CURL
4 sets x 15 reps
*cluster reps
**rest pause
Week 4, Day 1
FRONT SQUAT (paused)
235 x 5
235 x 5
235 x 5
TRAP BAR DL
495 x 4
495 x 4
495 x 4
495 x 4
RDL
230 x 6
230 x 6
230 x 6
SNATCH HI-PULL
3 sets x 3-5
AB CRUNCH THING
3 sets x 12-15
Week 4, Day 2
BENCH
260 x 2
260 x 2
255 x 2
250 x 2
250 x 2
superset with…
T-BAR ROW
125 x 12
125 x 12
125 x 10
125 x 10
125 x 10
DIPS
80 x 5
80 x 5
80 x 5
80 x 5
superset with…
1-ARM BB ROW
80 x 5
80 x 5
80 x 5
80 x 5
LEG RAISE
x12
x10
x10
Hey man, hows training going? Your numbers are looking strong!
Man those paused front squats look so easy for you lol. That day you do FS, TBDL, RDL looks like a dope setup man. Your legs must be shaking the next day lol.
[quote]erik_carlson wrote:
Hey man, hows training going? Your numbers are looking strong![/quote]
Thank you buddy. Training is going well. I just started a new work schedule, so I am adjusting (again) to how my training revolves around work and life. I might invest into a home/basement gym here at my house. I don’t know yet-- it would make time management much easier when I don’t have to pack shit and drive to the gym every day. Besides, I could do my whole workout with a rack, barbell, a couple speciality bars, and 600 pounds of bumpers. It is hard to justify driving and crunching time to the gym for such primitive tools (imo).
[quote]isdatnutty wrote:
Man those paused front squats look so easy for you lol. That day you do FS, TBDL, RDL looks like a dope setup man. Your legs must be shaking the next day lol.[/quote]
Thanks pal. Your training is looking good too!
[u]Week 4, Day 3 [/u]
SEATED BB SHOULDER PRESS
135 x 8
120 x 8
110 x 8
95 x10
LAT. RAISE
4 sets x 12