Week 1 day 1
Bent over rows
105x5
80lbs 4x8
Chin-ups (underhand grip)
Me+45lbs 1x5
Bw 1x8, 1x6, 1x5, 1x5
Face pulls
3x12
Lat pull downs
3x12
Lying leg raises 3x10
Good lift. Team lift tomorrow. My weightlifting shoes came today so I’ll try those out. Can’t wait to front squat in them on Sunday.
Team lift/ my own lifting beforehand
Squats
215x5
155 4x8
Push press
125x3
145x3
115x3
Bw chin-ups
12,6,2
Single leg landmine RDL
70lbs 3x8
Band pull aparts, farmers walks (90lbs) and med ball throws mixed in
Week 1 day 2
Bench press
180x5
145 4x8
Overhead press
115x5
90lbs
1x8
1x7
1x6
1x5
This was pretty pathetic. 90lbs is way under 70% of my 1 rep max and I didn’t even come close to getting my scheduled 4x8. This is to be expected because my tolerance for high rep work is shitty right now since I had been doing low rep work exclusively for about 5 weeks. Going to hit in an hour then back to the gym to do my assistance work.
Pump work
Db bench
45lbs 3x12
Db overhead press
30lbs
1x12
1x9
1x7
Side bends
45lbs
3x10
Week 1 day 3
Front squats
180lbs 1x5
160lbs 4x5
Deadlifts
345 1x5
315 4x5
Absolutely smoked. Decided I’m not going to do assistance lifts for lower body work since I’m doing leg work during the team lifts. Going to keep assistance exercises for upper body since we don’t do that much tasking upper body work during the team lifts.
Upper body tomorrow. I’ll try to get an AM weight before class.
Week 1 day 4
Push press
125lbs 5x5
wide grip pronated pull-ups
BW 5x5
Incline bench
120 4x8
Barbell curls
40lbs 4x8
Rock 4’s
3x6
Good workout. Selected good weights and hit all my reps. Upping weight for all exercises next week.
Team lift
Cleans
Top set 165x3
Box squat
225x6
275x4- wow! I didn’t realize how high I could push the weight on these
245x6
Weighted push-ups
Me+45lbs x15
Me+55lbsx8
Me +55lbs x7
Lunges
40lbs 1x6
50lbs 2x6
Landmine twists
70lbs 1x8
80lbs 1x8
, foam roller rollouts
Bw 1x8
+10lbs 2x8
Weighted Box jumps, med ball throws, arm bars mixed in
Great workout. I was feeling it today with the box squat. Didn’t realize I had that in me.
Congrats on the Box Squats weight man!
Are you doing those as you would a regular Squat, or the traditional Westside ‘sitting back’ box squat style?
Thanks Spidey! I see the distinction you’re making. I think tony gentilcore wrote an article classifying the difference between a box squat and squat to box on his website. They’re a more controlled version of the west side box squat. I do sit back and bring my torso to a more upright/vertical position as I sit down on the box but I don’t use much momentum at all. It’s similar to the west side style but I don’t rock back as much as I imagine a typical powerlifting box squat.
Team lift
Clean low pull
225 2x3 (not sure why we do these)
Single leg glute bridge
135lbs 3x8
Body weight to downward dog push-ups
3x5
Landmine press
75lbs 2x8
85lbs 2x6
Dumbbell y’s
15lbs 3x12
10lbs 2x12
Band Palloff presses
4x8
Med ball throws, bent arm waiters walks and sled marches mixed in.
Week 2 day 1
Pull
Bent over rows
115lbs 1x5
90lbs 4x8
Chin-ups
Me+50 1x5
BW 1x8, 1x7,1x6, 1x5
Face pulls 3x12
Lat pull downs 3x12
Lying leg raises 2x11, 1x10
Solid workout. Gonna take longer than expected to get chin-ups for 4x8 but I’ll get there. Team lift tomorrow
My squats+ team lift
Squats
225x5
165 4x8
Push press
Top set 145x4
Olympic deadlifts
Top set 255x5
Neutral grip chin-ups
2x8, 1x7, 1x2 (program set get 25)
Landmine single leg RDLs
55lbs 4x8 (guy who ran lift wouldn’t let us go heavier
Farmers walk, med ball slams and band pull aparts mixed in)
Week 2 day 2
Push
Bench
185x5
150 4x8
Overhead press
120x5
90
2x8, 1x7,1x6
Db bench
50lbs
1x12, 1x10, 1x9
Db overhead press
30lbs
1x12, 1x10, 1x8
Side bends
50lbs 3x10
[quote]Samplaysbaseball wrote:
Thanks Spidey! I see the distinction you’re making. I think tony gentilcore wrote an article classifying the difference between a box squat and squat to box on his website. They’re a more controlled version of the west side box squat. I do sit back and bring my torso to a more upright/vertical position as I sit down on the box but I don’t use much momentum at all. It’s similar to the west side style but I don’t rock back as much as I imagine a typical powerlifting box squat. [/quote]
Interesting. What’s your reason for incorporating them? I see them used by athlete’s sometimes but never really sure why
The box squatting was during my team lift. (I’m on the baseball team) The program was written by the school’s strength coach. Haven’t asked him why he’s incorporating them but I plan to
Week 2 day 3
Lower body
Front squats
190x5
170 4x5
Deadlifts
350x5
320
1x5
1x4
2x3
Bulgarian split squats
135lbs
3x8, 1x7
Good mornings 115
4x8
Legs are smoked. Good workout
Upper Body
Weighted pronated pullups
me +5lbs 5x5
Push press
130 5x5
incline bench
125lbs 4x8
Barbell curls
45lbs 4x8
Rocky 4’s
2x8, 1x6
solid workout. nothing to note
Team lift
Squat to box (strength coach said I was doing it wrong and shouldn’t rock back on the box at all)
245 3x4
Db lunges with fat grips
50lbs per hand 3x4
Weighted push-ups
Total if 45 reps with 45lbs, 55lbs, 65lbs back down to 45. Can’t remember the reps for each weight)
Arm bars, foam roller rollouts and weighted box jumps mixed in
Team lift
Clean low pull
245 2x2
Single leg hip thrust
65lbs 3x10 hate these but I think they’ll help my squat/ deadlift and hip extension
Land mine press
80lbs 1x10, 2x8
Palloff presses, waiter walks, sled marches and med ball scoop throws mixed in
[quote]Samplaysbaseball wrote:
Weighted push-ups
Total if 45 reps with 45lbs, 55lbs, 65lbs back down to 45. Can’t remember the reps for each weight[/quote]
I hated weighted pushups. Never understood why we had to do them.
What are arm bars? I’m imagining that you are grappling, trying to snap each others elbows; although, i’m probably wrong…