Sunday 1/18
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.
Monday 1/19
Bench Press: 155x3, 175x3, 200x6
Pendlay Row: 4x8 at 185
Strict Press: 3x8 at 110
Pull-ups: 3x10
How I only managed six reps is beyond me…was hoping for at least eight.
Tuesday 1/20
Clean: 5x3 at 155
Back Squat: 205x3, 235x3, 265x9
Banded RDL: 4x8 at 135 (don’t know tension of band but 3rd/4th sets were difficult)
Overhead lunge: 95x10, 2x10 at 115
Thursday 1/22
Push Press: 130x3, 145x3, 165x5, 180x2
Bench Press: 4x6 at 190
Pull-ups: +25x6, 3x6 at +30
DB 1-arm row: 4x8 at 85
Push-ups: 3x15 at +45
Probably could have (should have) gone for a sixth rep on my 3+ set of push presses. Went to 180 and hit an easy double.
Friday 1/23
Deadlift: 255x3, 300x3, 335x3, 365x1
Clean Complex (hang power clean, hang clean): 135, 145
Clean: 155x1, 165x1, 175x1
Front Squat: 4x6 at 185
Treadmill Runs
8 30-second runs w/speed at 12 and incline at 5. 1:1 rest/work with a one minute rest between runs four and five.
Notes: I’m not going to go for 5+ or 3+ with the deadlift–just going to try to hit these sets with the best form possible. Today was easy; I hit a single at 365 just to feel some heavier weight. Probably will go for a triple at 355 (95%) next week.
Going to mess around with the volume/intensity of my cleans the second time I work on them each week. The single at 175 was easy.
Saturday 1/24
Clean+Push Press: 135 (double), 145 (double), 155 (one single), 165 (three singles)
SS-- Strict Press: 3x6 at 110
Pull-ups: 3x6 at +25
3x250m row
1 minute rest
Monday 1/26
Bench Press: 165x5, 185x3, 210x4
Barbell Row: 4x6 at 195
Strict Press: 4x6 at 115
Pull-ups: 3x10
I don’t know how my bench has gotten this bad. I don’t know if it’s a technique issue or if I’m just flat out not strong enough; whatever it is, I need to fix it soon.
Tuesday 1/27
Clean: 3x3 at 155, 165x3, 2
Back Squat: 225x5, 250x3, 280x9
Band RDL: 3x6 at 155
SS-- Reverse lunge: 3x10 at 165
KB Swing: 3x20 at 45
Thursday 1/29
Push Press: 130x5, 150x3, 2x3 at 170
Pull-ups: +25x6, 3x6 at +35
Bench Press: 2x8 at 185, 2x12 at 135
DB 1-arm Row: 3x8 at 85
Failed on the fourth rep both times at 170…definitely need to get better on the dip before the press.
Friday 1/30
Deadlift: 275x5, 315x3, 355x3
Clean (off blocks at knee height): 5x2 at 145
Front Squat: 4x6 at 185
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.
Saturday 1/31
Bench Press: 185x5, 195x5, 205x5, 215x3, 225x2, 185x8, 135x16
Pendlay Row: 4x6 at 185
SS-- Push Press: 2x5 at 135
Pull-ups: 2x10
Cut it short today–felt something weird in my left pec (probably from overuse from pressing 3x/week). Going to deload this week, so I’ll do a ton of band work/SMR stuff for my shoulders.
Monday 2/2
Clean: 3x3 at 155
Back Squat: 200x5, 230x5, 260x12
Banded RDL: 3x8 at 135
SS-- Reverse Lunge: 2x10 at 135
KB Swings: 2x10 at 60
Decided not to deload this week. Outside of my pec being a little sore, I don’t think I pushed myself too much during the first cycle because I set my training maxes so low. The pec did bother me today; depending on how it feels tomorrow, I might take the day (or even week–a pseudo-deload anyway, I know) off from pressing.
Tuesday 2/3
Bench Press: 145x5, 170x5, 190x9
Pendlay Row: 4x6 at 195
DB 1-arm shoulder press: 2x10 at 45
Pec started acting up again. No pressing until Saturday at the earliest.
Wednesday 2/4
Active recovery run (easy pacing) of around 2.5 miles
Sidenote from training: how are you finding graduate school? And, are you coaching somewhere?
Grad school has been interesting. I enjoyed my first semester about as much as I think I’m capable of enjoying school. The most interesting part, so far, is the fact that most of my classmates aren’t 22/23 years old–they’re in their 30s and 40s. I’m trying to pick up on their experiences, and I will admit that many of my classmates have presented on topics that have changed my worldview a bit.
As far as coaching, I’m helping out as a volunteer assistant at Arcadia, where I played. Because I’m doing my graduate work in MD, I am not able to get up to AU for much more than our games and practice once/week. I’m mainly helping out with our recruiting efforts in MD, DC, and VA. Though I’m driving (a lot), I am enjoying what I’ve been doing, and I’m trying to soak up as much as I can.
Saturday 2/7
Deadlift: 3x5 at 225
Back Squat: 3x5 at 225
Walking Lunge: 4x16 w/2 45# kettlebells
Pec was too bothersome to finish out the week with the planned workouts. Going to count this as a deload and start fresh Monday.
Monday 2/9
Back Squat: 215x3, 245x3, 275x10
Power Clean (from blocks at knee height): 3x2 at 135
SS-- Banded RDL: 3x8 at 135
Walking Lunge: 3x16 w/2 45# kettlebells
Tuesday 2/10
Bench Press: 155x5, 185x3, 200x7
Pendlay Row: 2x6 at 185, 2x6 at 205
Strict Press: 4x8 at 105
Conditioning
Sled Pushes-- 4x40 yards with 90# loaded on sled
Top set called on bench called for 202.5, so I just rounded down and tried to beat the six reps that I got last cycle at 200.
Thursday 2/12
Deadlift: 250x5, 290x5, 330x5
Front Squat: 185x6, 2x6 at 195
Reverse Lunge: 3x10 at 185
Friday 2/13
Push Press: 115x5, 135x5, 155x6
Bench Press: 2x6 at 185, 2x8 at 165, 135x12
Pull-ups: 3x7 at +20, BWx10
Pendlay Row: 4x6 at 205
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.