Friday, 23 April (Push No. 21)
A2G Front Squat (Speed Squats):
10 x 65 (30); Jump Squat Activation (~25% 1RM)
10 x 2 @ 160 (73); <1-Minute Rest-Pause Doubles Set (~60% 1RM)
1 x 200 (091); Speed Test (~75% 1RM)
Bench Press:
5 x 135 (061)
5 x 155 (070)
5 x 175 (079)
3 x 195 (089)
3 x 215 (098)
3 x 225 (102)
3 x 235 (107); Stopped as third rep was slowwww…
Wide-Grip Guillotine Press (60% of last ramping set above):
9 x 140 (64); Max Rep Set
8 x 140 (64); Max Rep Set
7 x 140 (64); Max Rep Set
Incline Dumbbell Press:
6 x 50 (22.7)
4 x 59 (26.7)
3 x 59 (26.7)
Hise Shrug:
21 x 365 (166)
6 x 495 (225)
20 x 315 (143)
25 x 225 (102)
I am definitely never going to perform Hise Shrugs as the last exercise of the workout… I had no power left for them today; I was aiming to break my rep PR on 365 but I was fried at only 21 reps… so I decided to add sets to make up for the lower reps today.
Sunday, 25 April (Push No. 22)
A2G Front Squat:
10 x 65 (030); Jump Squat Activation (25% 1RM)
5 x 130 (059); 50% 1RM
3 x 200 (091); 75% 1RM
3 x 225 (102); 85% 1RM
3 x 3 @ 200 (091); 75% 1RM
Chinese Power DB Row + Seated Rope Rowing (Torso Bent Forward) [Superset]:
5L + 5R x 095 (53) + 5 x 70 (32)
5R + 5L x 105 (48) + 5 x 70 (32)
5L + 5R x 115 (52) + 5 x 70 (32)
5R + 5L x 125 (57) + 5 x 70 (32)
Savickas Press:
8 x Bar
5 x 095 (53)
5 x 115 (52)
4 x 135 (61)
3 x 135 (61)
Cable Face Pull:
3 x 12 @ 50 (23)
Savickas Press tougher than it looks… nailed my delts good.
Monday, 26 April (Push No. 23)
A2G Front Squat (Speed Squats):
10 x 65 (30); Jump Squat Activation (~25% 1RM)
10 x 2 @ 130 (59); <1-Minute Rest-Pause Doubles Set (~50% 1RM)
1 x 200 (091); Speed Test (~75% 1RM)
1 x 225 (102); Speed Test (~85% 1RM)
Conventional Deadlift (Speed Pulls):
6 x 250 (113); <10-Second Rest-Pause Singles Set (60% 1RM)
Incline Barbell Press:
8 x Bar
5 x 115 (52)
3 x 135 (61)
1 x 195 (89); Grind
1 x 185 (84); Grind
1 x 175 (79); Grind
8 x 165 (75); <30-Second Rest-Pause Singles Set (~80% 1RM)
Front Plate Raise:
12 x 50lbs (2 x 25lbs Plates)
12 x 60lbs (25 + 35lbs Plates)
12 x 70lbs (2 x 35lbs Plates)
Incline Dumbbell Press:
8 x 50 (22.7)
8 x 59 (26.7)
6 x 67 (30.5)
4 x 67 (30.5)
Tuesday, 27 April (Push No. 24)
A2G Front Squat:
10 x 65 (030); Jump Squat Activation (25% 1RM)
4 x 145 (066)
4 x 165 (075)
4 x 185 (084)
2 x 205 (093)
2 x 225 (102)
2 x 245 (111)
1 x 225 (102); Grind…
Hise Shrug:
45 x 365 (166); NEW REP PR!
57 x 275 (125); NEW REP PR!
63 x 225 (102); NEW REP PR!
Good Morning:
10 x 45 (20)
5 x 095 (53)
5 x 115 (52)
5 x 135 (61)
5 x 135 (61)
10 x 45 (20)
Wednesday, 28 April (Push No. 25)
A2G Front Squat (Speed Squats):
10 x 65 (30); Jump Squat Activation (~25% 1RM)
10 x 2 @ 145 (66); <1-Minute Rest-Pause Doubles Set (~55% 1RM)
1 x 220 (91); Speed Test (83% 1RM)
1 x 205 (93); Speed Test (77% 1RM)
Conventional Deadlift (Speed Pulls):
10 x 270 (123); <10-Second Rest-Pause Singles Set (65% 1RM)
Chinese Power DB Row + High-Pulley Rhomboids Pull [Superset]:
5L + 5R x 105 (48) + 5 x 50 (23)
5R + 5L x 115 (52) + 5 x 55 (25)
5L + 5R x 125 (57) + 5 x 60 (27)
Commando Pull-Ups (Slow Tempo w/ 2-Count Hold):
5L + 5R @ BW
5R + 5L @ BW
5L + 5R @ BW
Cable Face Pull (3-Count Hold):
3 x 12 @ 45 (20)
Friday, 30 April (Frequency Dominant No. 1)
A2G Front Squat:
10 x 65 (030); Jump Squat Activation (25% 1RM)
3 x 135 (061)
9 x 235 (107); 1-Minute Rest-Pause Singles Set (89% 1RM)
3 x 205 (093); Slow Tempo 3-3-5 (77% 1RM)
Savickas Press:
8 x Bar
5 x 095 (53)
3 x 115 (52)
3 x 135 (61)
2 x 145 (66)
1 x 150 (68)
3 x 135 (61)
3 x 125 (57)
3 x 125 (57)
Front Plate Raise:
12 x 50lbs (2 x 25lbs Plates)
12 x 60lbs (25 + 35lbs Plates)
12 x 70lbs (2 x 35lbs Plates)
Hanging Knee Raises:
30 x BW
Dragon Flag:
12 x BW; 3-Count Holds
1 x BW; 30-Second Hold
30 April 2010 ***** NEW UPDATE *****
I have completed twenty-five (25) high-frequency A2G Front Squat workouts… I am starting to miss the 4" Deficit SGDLs, my body has had a good break from them, so I have brought them back into my training program.
My training routine has now morphed into an Alternating Push-Pull Frequency Dominant Program revolving around the A2G Front Squat and the 4" Deficit Snatch-Grip Deadlift.
I will perform a heavy, low-volume A2G Front Squat workout one day, the next day a heavy, low-volume 4" Deficit SGDL workout, followed then by a day of combined speed squats and speed pulls… then I will repeat the cycle. Taking a rest day whenever I feel like it, which could be anywhere from nine to eleven days depending on my running, other training, and recovery.
I typically workout on a ten-day schedule so I will be squatting and deadlifting as least a total of 8-10 days in a row before taking a day off from the iron.
My running times are steadily improving… more importantly my short/medium hill circuits are feeling easier and I am recovering more quickly.
Saturday, 1 May (Frequency Dominant No. 2)
Short Circuit Mixed Hill & Stair Fast Run: ~ 2 km
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 330 (150); <1-Minute Rest-Pause Singles Set (85% 1RM)
Blitzkrieg Triple Dumbbell Press:
8 + 6 + 5 @ 50 (22.7)
3 + 2 + 3 @ 59 (26.7)
7 + 6 + 4 @ 50 (22.7)
6 + 4 + 5 @ 50 (22.7)
6 + 5 + 4 @ 50 (22.7)
Dumbbell Bench Press:
8 x 59 (26.7)
6 x 67 (30.5)
7 x 67 (30.5)
Sunday, 2 May (Frequency Dominant No. 3)
A2G Front Squat (Speed Squats):
10 x 65 (30); Jump Squat Activation (~25% 1RM)
10 x 2 @ 160 (73); <1-Minute Rest-Pause Doubles Set (~60% 1RM)
1 x 200 (91); Speed Test (~75% 1RM)
4" Deficit Snatch-Grip Deadlift (Speed Pulls):
6 x 235 (107); <20-Second Rest-Pause Singles Set (60% 1RM)
Hise Shrug:
56 x 295 (134); NEW REP PR!
Overhead Shrug:
15 x 135 (61)
Good Morning:
5 x 135 (61)
5 x 135 (61)
5 x 135 (61)
Monday, 3 May (Frequency Dominant No. 4)
Short Circuit Mixed Hill & Stair Run: ~2 km
A2G Front Squat:
10 x 65 (030); Jump Squat Activation
5 x 135 (061)
3 x 205 (093); 77% 1RM
3 x 225 (102); 85% 1RM
3 x 3 @ 205 (093); 77% 1RM
Savickas Press:
8 x Bar
5 x 095 (43)
3 x 115 (52)
3 x 135 (61)
3 x 140 (63)
2 x 145 (66)
1 x 150 (68)
3 x 135 (61)
3 x 135 (61)
4 x 135 (61)
Tuesday, 4 May (Frequency Dominant No. 5)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 345 (157); <1-Minute Rest-Pause Singles Set (89% 1RM)
Chinese Power DB Row:
3R + 3L x 105 (48)
3L + 3R x 115 (52)
3R + 3L x 125 (57)
3L + 3R x 135 (61); NEW WEIGHT PR!
15R + 15L x 67 (30.5); Speed Test (~50% 1RM)
Absolutely stunned by how light the 67 lbs dumbbell felt after not using it for awhile on the Chinese Power DB Rows… my rowing strength has improved tremendously.
Wednesday, 5 May (Frequency Dominant No. 6)
A2G Front Squat (Speed Squats):
10 x 65 (30); Jump Squat Activation
10 x 2 @ 135 (61); <1-Minute Rest-Pause Doubles Set (~50% 1RM)
1 x 185 (84); Speed Test (70% 1RM)
1 x 205 (93); Speed Test (77% 1RM)
4" Deficit Snatch-Grip Deadlift (Speed Pulls):
8 x 255 (116); <20-Second Rest-Pause Singles Set (65% 1RM)
Incline Dumbbell Press:
8 x 50 (22.7)
8 x 59 (26.7)
8 x 67 (30.5)
7 x 67 (30.5)
6 x 67 (30.5)
9 x 46 (20.7); Guillotine Dumbbell Bench Press
9 x 46 (20.7); Guillotine Dumbbell Bench Press
9 x 46 (20.7); Guillotine Dumbbell Bench Press
5 x 67 (30.5)
6 x 59 (26.7)
Short Circuit Mixed Hill & Stair Run: ~2 km
Thursday, 6 May (Frequency Dominant No. 7)
A2G Front Squat:
10 x 65 (030); Jump Squat Activation
3 x 135 (061)
1 x 240 (109); MISS
1 x 240 (109); 91% 1RM
4 x 235 (107); <2-Minute Rest-Pause Singles Set (89% 1RM)
1 x 225 (102); 85% 1RM
2 x 225 (102); 85% 1RM
Hise Shrug:
23 x 495 (225); NEW REP PR!
31 x 405 (184)
28 x 315 (143); 3-Count Hold - NEW REP PR!
34 x 225 (102); 3-Count Hold - NEW REP PR!
I was very weak on my Front Squats today… no power. I missed that first 240 when trying to use Charles Poliquin’s Strap Grip; what a mess that turned out to be. The bar was unbalanced and moved around too much for me, so I returned to the Clean Grip. I was just trying to relieve my left wrist a bit. I redeemed myself by concluding my workout with an awesome Hise Shrug performance. Hise Shrugs never felt lighter or easier than today… I made three NEW REP PRs!
Friday, 7 May (Frequency Dominant No. 8)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
6 x 355 (161); 1-Minute Rest-Pause Singles Set (91% 1RM)
Savickas Press:
8 x Bar
5 x 095 (43)
3 x 135 (61)
3 x 140 (64)
3 x 145 (66); NEW REP PR!
2 x 155 (70); NEW WEIGHT PR!
1 x 160 (73); NEW 1RM!!!
2 x 145 (66)
2 x 140 (64)
3 x 135 (61)
EliteFTS Manual Treadmill Pushing:
30-Seconds Front Push + 20-Seconds Backward Push + 30-Second Rest x 5
http://articles.elitefts.com/articles/training-articles/treadmill-pushing-the-solution-to-the-prowler-less-gym/
Saturday, 8 May (Off Day - Active Recovery)
Manual Treadmill Pushing:
5 x 30-Seconds Front Push + 15-Seconds Backward Push + 30-Second Rest
Hise Shrug:
25 x 475 (215); NEW REP PR!
27 x 455 (206); NEW REP PR!
31 x 295 (134); 3-Count Hold
35 x 275 (125); 3-Count Hold
11 x 225 (102); 5-Count Hold
Manual Treadmill Pushing:
5 x 30-Seconds Front Push + 15-Seconds Backward Push + 1-Minute Rest
Short Circuit Mixed Hill & Stair Fast Run: ~2 km
Sunday, 9 May (Frequency Dominant No. 9)
A2G Front Squat (Speed Squats):
10 x 65 (30); Jump Squat Activation
10 x 2 @ 145 (66); <1-Minute Rest-Pause Doubles Set (~55% 1RM)
1 x 185 (84); Speed Test (70% 1RM)
1 x 205 (93); Speed Test (77% 1RM); Slow…
4" Deficit Snatch-Grip Deadlift (Speed Pulls):
8 x 235 (107); <20-Second Rest-Pause Singles Set (60% 1RM)
Chinese Power DB Row:
3L + 3R x 120 (54)
3R + 3L x 125 (57)
3L + 3R x 130 (59)
3R + 3L x 135 (61)
3L + 3R x 140 (64); NEW WEIGHT PR!
10R + 10L x 67 (30.5); Speed Test (~50% 1RM)
Monday, 10 May (Frequency Dominant No. 10)
A2G Front Squat:
10 x 65 (030); Jump Squat Activation
5 x 135 (061)
3 x 215 (98); 81% 1RM
3 x 235 (107); 89% 1RM; NEW REP PR!
3 x 3 @ 215 (98); 81% 1RM
Incline Barbell Press:
8 x Bar
5 x 115 (52)
3 x 135 (61)
1 x 155 (70)
1/3 x 165 (75); Ratchet Set
1/3 x 175 (79); Ratchet Set
1/3 x 185 (84); Ratchet Set
Manual Treadmill Pushing:
3 x 20-Seconds Front Push + 15-Seconds Backward Push + <30-Second Rest
Tuesday, 11 May (Frequency Dominant No. 11)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
7 x 360 (163); 1-Minute Rest-Pause Singles Set (92% 1RM)
Hise Shrug:
21 x 295 (134); 5-Count Hold
24 x 275 (125); 5-Count Hold
38 x 225 (102); 3-Count Hold; NEW REP PR!
Manual Treadmill Pushing:
3 x 20-Seconds Front Push + 20-Seconds Backward Push + 1-Minute Rest
Wednesday, 12 May (Frequency Dominant No. 12)
Sissy Squat w/ Dumbbells + Vince Gironda Bodyweight Full Sissy Squat [Superset]:
8 x 34 (15.4) + 8 x BW
8 x 34 (15.4) + 8 x BW
8 x 34 (15.4) + 8 x BW
8 x 34 (15.4) + 8 x BW
8 x 34 (15.4) + 8 x BW
8 x 34 (15.4) + 8 x BW
A2G Front Squat:
1 x 205 (093)
1 x 225 (102)
1 x 225 (102)
Lumberjack Squat:
1 x 225 (102)
1 x 235 (107); NEW WEIGHT PR!
1 x 245 (111); NEW WEIGHT PR!
1 x 255 (166); NEW 1RM!
Savickas Press:
8 x Bar
5 x 095 (43)
3 x 115 (52)
3 x 135 (61)
3 x 145 (66)
3 x 155 (70)
1 x 165 (75); NEW 1RM!
1 x 165 (75)
3 x 145 (66)
3 x 135 (61)
3 x 135 (61)
3 x 125 (57)
5 x 115 (52)
Thursday, 13 May (Frequency Dominant No. 13)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
12 x 330 (150); <1-Minute Rest-Pause Singles Set (85% 1RM)
Chinese Power DB Row:
3R + 3L x 125 (57)
3L + 3R x 130 (59)
3R + 3L x 135 (61)
3L + 3R x 140 (64)
10R + 10L x 67 (30.5); Speed Test (~50% 1RM)
Hise Shrug:
34 x 225 (102); 5-Count Hold - NEW REP PR!
35 x 225 (102)