Friday 10/24
Back Squat: 5x4 at 260
Front Rack reverse lunge: 4x8 at 185
KB Swing/Waiter’s walk complex: 10 swings, walk 20 yards w/ bell overhead, 10 swings, walk 20 yards w/ bell overhead (switching hands)
Did that twice with a 50# bell.
Saturday 10/25
Clean Complex (low pull, power clean, hang power clean): 135x3, 145x2
Clean low pull: 4x4 at 230
Pull-ups: 4x10 at BW
Monday 10/27
Bench Press: 3x4, 1x3 at 220; 205x5
Dips: 4x6 at BW+70
Barbell Row: 4x6 at 205
And a bunch of band pull-aparts and band face pulls.
Was hoping for 4x4 at 220; didn’t fail on a fourth rep in my fourth set, but I got out of my groove on my third rep and racked it. Dropped to 205 for my ego’s sake.
Tuesday 10/28
Power Clean: 3x3 at 155
Front Squat: 5x3 at 225
RDL/Shrug Complex: 4x6 at 185
Core Circuit
Unfortunately, cleans felt slow again.
Wednesday 10/29
Foam Rolling
Mobility Circuit
Incline Treadmill Sprints: 8x30 seconds w/ speed at 12 and incline at 7. 30 seconds rest.
Thursday 10/30
Push Press: 4x4 at 155
Pull-ups: 4x4 at BW+50, 2x10 at BW
Close Grip Bench Press: 185x6, 2x6 at 190, 165x11
Tris were smoked after that last set. Felt good today.
Friday 10/31
Back Squat: 4x4 at 270
Clean low pull: 4x3 at 235
Front rack reverse lunge: 185x8, 2x8 at 195, 135x20
Various clean complexes at 135, 145, and 150
Sunday 11/2
On the track
6x200m–all between 32.5 and 34.5
One minute rest between runs
Then, after a two minute rest, a “fast” 400 in 1:09.
Sunday 11/2
On the track
6x200m
One minute rest between runs
Then, after a two minute rest, a “fast” 400 in 1:09.
Monday 11/3
Bench Press: 5x3 at 225
Barbell Row: 4x5 at 215
Dips: 4x5 at BW+80
3 Rounds
8 Strict Press at 95
8 Pull-ups
1 minute plank
Tuesday 11/4
Power Clean: 3x2 at 160, 165x1 (failed 2nd)
Clean Complex (low pull, power clean, front squat, hang power clean): 135x2
Front squat: 5x3 at 230
RDL/Shrug Complex: 4x6 at 185
Kettlebell Work: 10 swings, 20 yard waiter’s walk, 10 swings, 20 yard waiter’s walk back w/other hand. Did this twice w/ a 50# bell.
Thursday 11/6
Push Press: 5x3 at 160
Close Grip Bench Press: 185x5, 190x5, 195x5, 165x9
Pull-ups: 4x3 at BW+55, BW+30x6, BWx10
Friday 11/7
Back Squat: 275x3, 4x3 at 280
Front rack reverse lunge: 185x8, 195x8, 205x8, 145x20
Single leg RDL: 2x8 w/ 2 25# plates
Core Circuit
Woke up with a headache that stayed with me through pretty much the entire workout. Squats moved fast, but I felt like I was falling forward a little bit on my last couple of sets–definitely something to focus on.
Saturday 11/8
Complex (2 power cleans, 2 push presses): 135, 140, 145x4
Clean low pull: 4x3 at 235
SS-- Pull-ups: 4x10
GHR: 4x10
Then a bunch of shoulder/upper back prehab
Sunday 11/9
On the track
4x300m at 5:00 mile pace (around 56 seconds)
1:1 work/rest
Then a two minute rest, followed by a “fast” 400 in 1:10.
Anybody got any good track workouts? Definitely open to some new ideas. I’ve been using variations of the workouts my coaches had me do as a middle-distance runner in high school. My least favorite was 10x400 at mile pace with a one minute rest between efforts. Had a teammate who now runs at Oregon who could hit those in 1:02…ridiculous.
Monday 11/10
Bench Press: 2x3 at 230
Barbell Row: 5x6 at 205
Dips: 3x5 at BW+90
4 Rounds
6 strict presses at 105
8 pull-ups
10 decline sit-ups
Bench felt really weak today. Both sets at 230 were pretty difficult. Did a drop set to get some reps in after my second set.
Tuesday 11/11
Power Clean: 135x3, 145x2, 155x2, 160x2, 165x2, 2x3 at 145
Front Squat: 3RM at 240
Front Squat (3 second pause): 2x3 at 205
RDL/Shrug Complex: 4x6 at 195
At the top of the minute for ten minutes, I did 10 swings with a 60# bell. I wouldn’t call it conditioning, but my heart rate was definitely up by the end.
Though I did hit a new 3RM front squat, I can feel that I definitely need to deload next week.
Thursday 11/13
Push Press: 5x3 at 165
Close Grip Bench Press: 185x5, 195x5, 200x5, 165x10
Pull-ups: 4x3 at BW+55, BW+30x6, BWx12
Treadmill Runs
With the treadmill set to 12, I did two 30-second runs, two one-minute runs, and two 90-second runs. 1:1 work/rest.
Friday 11/14
Back Squat: 5x3 at 285
Front Rack Reverse Lunge: 185x8, 195x8, 205x8, 155x20
Single Leg RDL: 3x8 w/2 25# plates
Kettlebell “conditioning”
At the top of the minute for 12 minutes, I did the following:
1st minute- 10 swings
2nd minute- 10 alternating snatches
3rd minute- 10 sumo high pulls
Then repeat. I used a 50# bell.
Saturday 11/15
Complex–clean, power clean, 2 push presses: 135, 145x2, 150, 155
4 rounds
5 push presses at 135
10 pull-ups
15 back extensions (GHR)
Monday 11/17
Back Squat: 225x5, 2x5 at 235
Bench Press: 185x5, 2x5 at 195
DB 1-arm shoulder press: 3x8 at 50
Deloading this week. Will do additional conditioning to create more of a “contrast week” feel.
Tuesday 11/18
Power clean: 3x5 at 135
Barbell row: 3x6 at 185
RDL/Shrug Complex: 3x6 at 185
Pull-ups: 3x10
Treadmill
6 one-minute runs with the speed set to 12. 1:1 work/rest.