Friday 3/20
Deadlift: 285x3, 325x3, 365x3
Power Clean: 135x3, 145x3, 155x3, 165x2
Front Squat: 185x8, 190x6, 205x6
Treadmill Runs
6 30-second runs w/ speed at 12 and incline at 5. 1:1 work/rest.
Monday 3/23
Bench Press: 175x5, 195x3, 235x1, 215x5, 185x10
Pendlay Row: 4x6 at 225
Strict Press: 115x6, 125x6, 135x5
Pull-ups: 3x10
Tuesday 3/24
Clean (blocks): 135x3, 145x3, 155x3, 165x2, 175x1
Back Squat: 245x5, 275x3, 305x5
SS-- RDL: 3x8 at 185
Walking Lunge: 3x16 w/2 45# KB
Wednesday 3/25
Active Recovery/Conditioning
15 minutes foam rolling/mobility/core circuit
Sled Pushes
5 40-yard runs w/90# loaded on sled. 1 minute rest between runs.
Thursday 3/26
Push Press: 140x5, 155x3, 175x3, 185x1
Bench Press: 195x8, 195x7, 165x12
DB Row: 3x8 at 90
Pull-ups: +45x5, +35x5, +25x5, BWx10
Friday 3/27
Deadlift: 305x5, 345x3, 385x1
Sumo Deadlift: 225x3, 275x2
Power Clean: 135x3, 145x2, 155x2, 160x2, 165x2
Front Squat: 185x5, 205x5, 215x5
Treadmill Runs
6 30-second runs w/ speed at 12 and incline at 5. 1:1 rest/work.
First time trying sumo pulls in around six months. Took some getting used to, but I think I could be pretty decent at them. For the next couple of cycles, I’m going to switch to sumo pulls instead of the conventional deads that I’ve been doing.
Monday 3/30
Bench Press: 155x5, 175x5, 225x1, 200x8, 185x9
Pendlay Row: 3x10 at 205
Strict Press: 3x8 at 115
Pull-ups: 3x10
Tuesday 3/31
Clean (blocks): 135x3, 145x3, 155x2, 165x2, 175x1, 135x5
Back Squat: 215x5, 245x5, 280x8
RDL: 3x8 at 205
Also did some form work on sumo deads and power snatches.
Thursday 4/2
Push Press: 125x5, 145x5, 160x6
Pull-ups: 4x5 at +35
Bench Press: 2x10 at 185, 165x12
DB Row: 3x8 at 90
Treadmill Runs
6 30-second runs w/speed at 12 and incline at 5. 1:1 rest/work.
Friday 4/3
Sumo Deadlift: 275x5, 315x5, 335x5
Front Squat: 185x6, 195x6, 205x6
Power Clean: 135x3, 145x3, 155x3, 165x2
Walking Lunge: 3x16 w/2 60# DB
Monday 4/6
Bench Press: 165x5, 185x3, 235x1, 210x8, 185x10
Pendlay Row: 4x6 at 225
Strict Press: 115x6, 2x6, 1x5 at 125
Pull-ups: 3x10
Core/Conditioning
For 15 minutes, I followed this pattern:
1st minute-- Row 250 meters
2nd minute-- Core/Ab movement
3rd minute-- Rest
Core movements went plank, side plank, side plank, med ball toe touches, med ball Russian twists.
Tuesday 4/7
Clean (Blocks): 135x3, 145x3, 155x2, 165x2, 175x1, 185x1
Back Squat: 230x3, 265x3, 295x7, 315x1
RDL: 3x8 at 215
Wednesday 4/8
On the track…
6x200m with one minute rest between runs
Tried to run each 200 around 4:45 mile pace. Slowest time was 36; fastest time was 32.
Thursday 4/9
Push Press: 135x3, 150x3, 170x5
Pull-ups: 3x5 at +40, BWx10
Bench Press: 205x6, 195x8, 185x8
DB Row: 3x8 at 95
SS-- Face Pulls: 3x12-15
DB Front/Lateral Raise: 3x16 (8 of each)
Friday 4/10
Sumo Deadlift: 275x3, 315x3, 355x3
Front Squat: 185x5, 205x5, 2x3 at 225
Clean (low blocks): 135x3, 145x2, 155x1, 165x1, 175x1, 185x1
Reverse Lunge: 3x16 at 135
Sunday 4/12
On the track
200m-300-400-300-200
Rest/work was 2:1 throughout. Tried to keep the pace around a 4:45-4:50 mile.
Monday 4/13
Bench Press: 175x5, 205x3, 225x4, 185x11
Pendlay Row: 3x10 at 205
Strict Press: 3x10 at 105
Pull-ups: 3x10
Could never get tight during my bench setup today. Not very happy with only four reps at 225 after hitting 8 at 210 last week.
Tuesday 4/14
Clean: 3x2 at 165
Back Squat: 245x5, 280x3, 315x5, 345x1
RDL: 215x8, 2x8 at 225
315 is a new five rep PR, and I think I left one in the tank. 345 is a five pound all-time PR, and it wasn’t pretty. I fell forward coming out of the hole, but I was able to grind it out. I think I’m capable of something between 360 and 380, but not after a heavy five like today.
Thursday 4/16
Push Press: 145x5, 160x3, 180x3, 200x1 (PR)
Pull-ups: 3x6 at +30, BWx10
Bench Press: 3x8 at 190
DB Row: 3x10 at 85
SS-- Face Pull: 3x12
Front/Lateral Raise Combo: 3x16
Treadmill Runs
6 30-second runs w/ speed at 12 and incline at 5. 1:1 rest/work.
Friday 4/17
Sumo Deadlift: 295x5, 335x3, 375x3
Front Squat: 185x6, 195x6, 205x6
Clean: 135x2, 145x1, 155x1, 165x1, 175x1, 185x1, 190x1
Walking Lunge: 2x12 w/2 65# DB