Sunday 6/7
Bench Press: 180x10, 200x8, 205x6
DB Row: 2x10 at 90, 95x8, 100x6
Overhead Press: 95x12, 100x12, 105x10, 110x8
Pull-ups: 12, 10, +25x8, +30x6
SS-- Cable Triceps Extension: 4x12
DB Curl: 4x10-12
On the track…
6x200m
One minute rest
Times between 32 and 34
Monday 6/8
Back Squat: 4x6 at 290
Sumo Deadlift: 2x6 at 345
Core Circuit
Also did some technique work on power snatches/cleans.
Tuesday 6/9
Bench Press: 185x10, 200x8, 205x6
Barbell Row: 2x10 at 185, 195x8, 205x6
Overhead Press: 95x12, 105x10, 115x8, 125x6
Pull-ups: BWx12, 10, +25x6, +30x6
Thursday 6/11
Clean+Front Squat: 145x2, 155x2, 165, 175
Back Squat: 4x8 at 255
Sumo Deadlift: 2x8 at 305
Friday 6/12
Bench Press: 210x8
Pull-ups: 12, 10, +25x6, +35x6
Overhead Press: 95x12, 105x10, 115x8, 125x6
DB Row: 2x10 at 90, 95x8, 100x6
SS-- Cable Triceps Extension: 4x10
DB Curls: 4x8-12
Farmer’s Walks
6x25 yards
130 pounds in each hand
Saturday 6/13
On the track…
5x300m
90 seconds rest
Times between 52-55
Sunday 6/14
Bench Press: 190x10, 205x8, 215x6
Pull-ups: 10, 10, +25x6, +40x5
Overhead Press: 105x10, 115x8, 130x6
Barbell Row: 185x10, 205x8, 215x6
SS-- Face Pull: 2x12
DB Front/Lateral Raise: 2x16
Monday 6/15
Clean+ Front Squat: 155, 165, 175x2
Back Squat: 290x10, 4x3 at 295
RDL: 205x8, 2x8 at 225
Core Circuit
Supposed to do 5 sets of 3 at 295, but the fourth set was way too slow for me to try for another one.
Tuesday 6/16
Bench Press: 190x10, 205x8, 215x5
Pull-ups: 10, +25x6, +35x6
Overhead Press: 105x10, 115x8, 125x6
DB Row: 3x8 at 95
SS-- Cable Triceps Extension: 3x10
DB Curls: 3x8-12
Wednesday 6/17
Clean+ Front Squat: 155, 165, 175
Back Squat: 295x8, 4x3 at 285
Snatch Grip Deadlift: 135x8, 155x8, 175x8
Again, I cut short Candito’s “back off” sets because I just didn’t have much left. I have to get in all five workouts of his second week before Friday–I’m working a basketball camp this weekend and I know I won’t have the time or energy to get any lifting done.
That said, I am pretty happy with the way things have been going so far in this cycle. I left a rep or two in the tank on the max reps set at 295, and I’m looking forward to really pushing things next week.
Thursday 6/18
Bench Press: 205x10
Pull-ups: 10, +25x8, +35x6
Overhead Press: 105x10, 120x8, 135x6
DB Row: 95x10, 100x8, 110x6
Monday 6/22
Bench Press: 225x 5, 4, 3
DB Row: 3x6 at 100
Pull-ups: +25x6, +30x6, +40x5
Overhead Press: 115x6, 125x6, 140x4
I’ve had better days.
Tuesday 6/23
Back Squat: 3x4 at 315
RDL: 225x6, 245x6
Reverse Lunge: 3x10 at 165
Thursday 6/25
Bench Press: 2x4 at 225, 230x3, 185x10
Pull-ups: +25x6, +30x6, +40x5
Overhead Press: 115x6, 125x6, 135x6
Barbell Row: 3x6 at 205
Friday 6/26
Back Squat: 320x5
Sumo Deadlift: 2x4 at 375
Walking Lunge: 3x16 w/ 2 45# KB
Saturday 6/27
On the track…
4x100m w/45 seconds rest
14-14-14-14
4x200m w/one minute rest
33-34-35-33
Sunday 6/28
Bench Press: 225x3, 235x3, 235x2, 185x10
Pull-ups: 2x10, +25x6, +30x6
Overhead Press: 95x12, 105x10, 115x8, 125x6
DB Row: 2x10 at 90, 95x8, 100x6
SS-- Cable Triceps Extension: 3x10
DB Curls: 3x8-10
Monday 6/29
Back Squat: 325x3, 275x6
Banded RDL: 2x6 at 175
Walking Lunge: 3x16 w/ 2 45# KB
Core Circuit
Was supposed to do three triples (325, 335, 340) this morning, but I just didn’t have it. Third rep at 325 was really slow, so I didn’t want to try to push things too much and miss a rep–like I did yesterday on bench.