3/18:
Skill Work: Front Lever progression.
Workout:
Front Squat 10x45, 5x135, 3x155, 3x175, 3x185 (PR)
Weighted Chins 2x37, 2x46, 2x55, 1x64, 82F, 82F
Military Press 5x45, 5x95, 135F, 135F, 135F
3/19:
Warm-Up:
Squats 2x10x45, 5x135
Workout:
Squats 4x9x190 (80%)
Cool-Down:
Stretching and foam rolling
3/20:
Paddling Practice
3/21:
Warm-Up:
Squats 2x10x45, 5x135
Workout:
Squats 5x7x200 (85%)
Calf-Dominant Jumps onto 6" box 2x10x60
Front-Loaded Calf Walks 100ft
Standing Calf Raises 20x60
3/22:
Paddling practice.
3/23:
Warm-Up:
500m Row
10 Bulgarian Split-Squats/leg
20 Wall Balls @ 20
OH Walking Lunges 5/leg x 10, 15, 35, 45
Squats 10x45, 5x135
Workout:
Squats 7x5x200 (85%)
After the workout, I’m experiencing a lot of pain in my left glute. I’m hoping I didn’t pull it. I’m icing my lower body to try and abate the pain. I hope it’s nothing…
3/24:
AM Sesh: Glute/Ham mobility work -
Specific and broad rolling glutes/hams/lower back w/ lax ball and Rumble Roller
Good Mornings
Hip Swivels
Partial ROM Squats
Partial ROM Rowing
Afternoon Sesh:
30 Bar Muscle-Ups for time on a 1-inch bar - around 6:00 (my timer failed)
More glute/ham mobility work
3/26 - Monday:
Still working back up to full ROM for my squat around my glute/ham pull. Hopefully I’ll be good to go by Friday.
Warm-Up:
Shoulder mobility warm up.
Press 10x45, 5x95
Workout:
Press 3x5x115, 1x4x115, 1x5x115
Bench 1x5x135, 3x5x155, 3x5x135
3/27:
Paddling practice
3/28:
SMR w/ Rumble Roller and lax ball on legs, glutes, and lower back.
5x60’ Death Marches @ #35/hand
Squats to box near full ROM 1x25xBW, 1x25x15, 1x25x45
More SMR.
3/29:
Paddling practice
3x25 Air Squats focusing on regaining full ROM. Slow and controlled.
3/30:
SMR with foam roller and lax ball
Box Squats 3x25x45 to a box near full depth (approx. 20 inches)
More SMR
Good Mornings 1x100 with a PVC pipe, focusing on the stretch at the bottom
4/1:
Box Squats 3x25x45 to a box near full depth (approx. 20 inches)
4/2:
SMR
Box Squats 3x25x45, 20" box
Bench 1x5x45, 2x5x155, 1x3x155, 2x5x135
Arnold Complex w/ #30 DBs - 2s up, 2s down
4/3:
Paddling practice
Air Squats 3x25
4/4:
Air Squats 1x25
Squats 3x25x55
Wall Ball Press 6x25x20 @ 7’, 5x10x20 @10’
4/6:
Warm-Up:
Bench 1x8x135
Workout:
Bench 1x3x165, 1x2x175, 1x2x165, 1x8x135, 1x10x135
Weighted Dip 1x2x44, 2x1x44
Squats 2x25x75 Narrow, 1x25x55 Wide
4/7:
Hours of slacklining
4/10:
Bench 1x8x135, 1x2x165, 1x2x175
Squat 3x25x75
5x75m Hill Sprints dragging a tire. Approx. 3 mins. rest between bursts.
4/12:
AM:
Warm-Up:
500m Row @ 1:50
25 Air Squats
Workout:
Squat 3x25x95
Barbell Yoke Walk 4x1/4 mile @ 95
Afternoon:
Slackline sesh.
Bro it’s awesome that you’re lifting when you’re so young - and dominating some pretty tough workouts. Wish I’d started when I was 15! I’m training a kid who’s your age and it’s already improved his life so much. Keep it up dude.
[quote]Jab1 wrote:
Bro it’s awesome that you’re lifting when you’re so young - and dominating some pretty tough workouts. Wish I’d started when I was 15! I’m training a kid who’s your age and it’s already improved his life so much. Keep it up dude.[/quote]
Thanks man! I’ve been hitting it hard, but I’m still nowhere near where I want to be. I’m in a strength phase right now, and I’m hoping (within a year) to get my squat up to 350, my bench to 250, my deadlift to 405, my clean and jerk to 250, and my snatch to 200; all the while keeping up my conditioning. However, my next step is to rehab this nagging hamstring pull.
4/13:
Slacklining and rock climbing.
4/15:
AM - Wall Ball Shots 5x25x20 over 10’ line.
Afternoon - Slacklining
PM - Rock climbing
Good luck rehabing. I had a hamstring tweak before and if you treat it right and don’t push too hard it will turn out fine.
Will be following you smash those numbers!
4/16:
IT and hip mobility
Stretching (static and ballistic)
Squats 3x25x115
4/17:
Paddling
4/18:
Warm Up:
OH Walking Lunge Protocol (10/leg @ 25, 35, 45)
500m Row @ 2:00
Squats 1x15x45
Workout:
Squats 1x25x115, 1x15x125, 1x10x135 (speed reps)
4/19:
Paddling
4/20:
Weighted Pull-Up work (no objective)
Human Flag work (no objective)
Vertical Jump work (no objective - hit a 58" box jump with a three-step start)
Leg warm-up
Clean and Jerk 2x1x155 easy money
Squats 1x15x155
SMR
Today was a chill day, as I’ll be starting a new 5x5 program on Monday. I’ll probably keep varying my set/rep scheme for my squats, however, as I still need to rehabilitate my hamstring.
It’s been a very long while since my last update. I have been training harder than ever, but I’ve been logging my workouts in a log book rather than here. Very long update post to come.