Friday 12/19
Push Press: 3x3 at 170, 175x2
Pull-ups: 3x3, 1x2 at BW+60, BWx10
Close Grip Bench Press: 2x8 at 175, 155x10, 135x12
Pendlay Row: 3x6 at 185
Saturday 12/20
On the track
3x (200m, 400m; one minute rest between the 200 and 400)
Rested two minutes after each 400.
200s-- 35, 36, 35
400s-- 1:16, 1:15, 1:14
Monday 12/22
Bench Press: 3x3 at 225, 185x8
Clean: 155x2, 160x2, 165x2
Clean Complex (low pull, power clean, front squat, hang clean): 135, 145x2
3 rounds
5 push presses at 135
10 pull-ups
15 KB swings at 50
Tuesday 12/23
Front squat: 225x2, 235x2, 250x2, 260x2
Push press: 135x4, 155x3, 165x2, 180x2, 190x2
Alternating lunge w/DB in goblet hold: 3x12 at 100
Weighted sit-ups: 2x20 at 25
Two PR’s today, including a 2RM push press that is heavier than my old 1RM max (185).
Friday 12/26
Push Press: 135x4, 155x3, 170x1, 2x1 at 185, 135x5
Barbell Row: 3x6 at 185
SS: Incline Bench Press: 155x6, 2x6, 1x5 at 165
Pull-ups: 4x10
Treadmill Runs
6 total 30-second runs–2 at 12, 2 at 13, 2 at 13.5. 1:1 work/rest.
Sunday 12/28
Clean: 3x2 at 155, 165x1
Complex (3 second pause at knee, power clean; 3 second pause at knee, clean): 135x3
Back Squat: 225x3, 255x2, 275x2, 290x2, 300x2, 310x1
SS: Front rack reverse lunge: 3x12 at 165
KB Swings: 3x12 at 50
The single at 310 wasn’t difficult, and I probably should have gone for a second rep. While I won’t set a PR in my back squat in the coming week, I should be right around 340 again.
Monday 12/29
Bench Press: 225x1, 235x1, 245x1, 185x10, 135x18
Barbell Row: 4x6 at 185
Dips: 3x10 at BW+45
3 Rounds
6 strict presses at 105
10 pull-ups
1 minute plank
Bench sucks.
Tuesday 12/30
Clean Complex (low pull, power clean, front squat, high hang clean): 135, 145x2
Front Squat: 135x5, 155x3, 185x3, 205x2, 225x1, 245x1, 260x1, 280xmiss
RDL/Shrug Complex: 3x8 at 185
280 buried me. Absolutely, 100% deloading next week…but first, I’m going to push press 205.
Wednesday 12/31
Push Press: 135x3, 155x2, 170x1, 185x1, 195x1, 200xfail
Pull-ups: BW+25x5, BW+45x3, BW+55x1, BW+70x1, BW+25x8, BWx8
Close Grip Bench Press: 3x6 at 185, 135x14
Seated Cable Row: 3x12 at 120
Wasn’t planning on lifting today, but the gym’s closed tomorrow. Should have made 200.
Friday 1/2
Clean: 135x2, 145x2, 155x1, 165x1, 170x1, 175x1, 185xfail
Complex (clean, hang power clean, high hang clean): 135x3
Back squat: 225x3, 255x1, 275x1, 295x1, 315x1, 325x1
Front Rack Reverse Lunge: 185x10, 2x10 at 195
Treadmill Runs
8 30-second runs w/speed at 12 and incline at 5. 1:1 work/rest except for a one minute break between runs four and five.
325 wasn’t overly difficult–left around 5/10 pounds in the tank. Still short of my PR at 340, though.
Saturday 1/3
Strict Press: 95x6, 115x3, 125x3, 135x3, 145x1, 150x1
Pull-ups: 3x4 at BW+45, BW+25x7, BWx10
Bench Press: 3x8 at 185
Pendlay Row: 4x5 at 185
Going to run a deload/contrast week starting Monday. Convincing myself now that I need to do a lot more conditioning than I’ve done in the past.
Sunday 1/4
On the track
5x300m with one minute rest between runs
54, 55, 55, 56, 54
Monday 1/5
Clean: 3x2 at 145
Back squat: 3x5 at 225
SS–front rack reverse lunge: 3x10 at 165
KB swings: 3x15 at 45
Tuesday 1/6
Push Press: 3x5 at 135
Pull-ups: 3x10
SS-- Pendlay Row: 3x5 at 185
DB Bench Press: 3x8 w/80s
5x250m row with one minute rest between efforts
Wednesday 1/7
Clean: 3x2 at 145
3 Rounds
5 front squats at 165
10 glute ham raises
15 KB swings at 45
1 minute plank
Thursday 1/8
Bench Press: 3x5 at 195
Pendlay Row: 3x5 at 185
Strict Press: 4x8 at 95
Pull-ups: 3x5 at BW+25
Treadmill Runs
8 30 second runs w/ speed at 12 and incline at 5. 1:1 rest/work with a one minute break between runs four and five.
Friday 1/9
Clean: 3x2 at 145
Front Squat: 135x5, 155x5, 185x5
3 Rounds
10 reverse lunges at 135
15 KB swings at 50
1 minute plank
Time–7:05
Tentative programming for the next three months:
Monday-- Lower Body
Clean (CT 915 Protocol)
Back Squat (5/3/1)
Reverse Lunge (Volume)
Posterior Chain
Tuesday–Upper Body
Bench Press (5/3/1)
Strict Press (Volume)
Barbell Row/Pendlay Row
Thursday–Lower Body
Clean (CT 915 Protocol)
Deadlift (5/3/1)
Front Squat (Volume)
Posterior Chain
Friday–Upper Body
Push Press (5/3/1)
Bench/Incline Press (Volume)
Weighted Pull-ups
I’ll be using 90% of the recent maxes I hit as my training maxes for the program. I’ll vary the assistance work each cycle; for the next three weeks, I plan on going 4x8 at 70% of my 1RM (not training max)–this will be the case for bench on Fridays and front squats on Thursdays. I’ll stay with that same rep scheme for rows and lunges, but will go based on feel each day.
In addition, I’ll continue to sprint (track or treadmill) twice weekly. I’ll probably do some short conditioning on other days, as well.
Monday 1/12
Clean: 5x2 at 150
Back Squat: 190x5, 220x5, 250x13
Reverse Lunge: 2x8 at 185, 2x8 at 195
GHR: 2x15
Wednesday 1/14
Bench Press: 145x5, 165x5, 185x11
Barbell Row: 4x8 at 185
Strict Press: 4x8 at 105
Pull-ups: 3x10
Friday 1/16
Push Press: 115x5, 130x5, 150x8
Pull-ups: 4x6 at BW+25
SS-- Incline Bench Press: 4x8 at 135
Seated Cable Row: 4x8 at 130
Been fighting a stomach bug all week; probably should have used this as a second deload after Monday’s workout. Hoping to deadlift tomorrow–we’ll see what happens.
Saturday 1/17
Deadlift: 245x5, 280x5, 315x5
Clean (from blocks at knee height): 4x2 at 145
Front Squat: 3x8 at 175