11/20/15
6:30AM Training
Rower Sprints
500mx5 - 45sec rest in between rounds
Front Squats (beltless) x3
bar, 135, 185, 225, 245, 265, 285
1000m row in 3:40
Need to start including cardio in the mornings. It feels great.
11/22/15
Combined 2 workouts in one day. Felt great, I am seriously considering switching to a total body split to increase frequency and decrease fluff.
-
Push Press
235x3
235x3
235x3
235x3 -
Deadlift
485x3
485x3
485x3
485x3
3a. Strict Press
165x10
165x5
165x5
165x5
3b. Pull-ups
10, 8, 6, 10 (chins)
Curls, Extensions, lateral raises, and rope pull machine
Busy day
11/24/15
-
Squat
405x3
405x3
405x3
335x10 -
Leg press
2(plates each side)x10
4x8
6x6
7x4 -
Leg curls 4 sets
-
3 minute plank
11/25/15
-
Bench
305x3
305x3
305x3 -
Incline db bench
95x12, 12, 11.5 -
Decline press machine
-
Skull crushers
105x12, 10, 8
5a. Cable flys 3x10
5b. Rope extensions 3x10
11/27/15
Quick AM workout
-
Rower
5 rounds
500m row 45 sec rest
1:45 pace -
Beltless Front Squats
225x3
255x3
275x3
295x1
295x1 -
Ran home .25 mile
11/29/15
-
Push Press
245x3
245x3
245x3 -
Deadlift
495x3
495x3
495x1 (Bar was bent and kept slipping out of my hand)
3a. Strict Press
175x10
175x2x5
3b. Pull-ups 3x10
4a. DB Press 80x10
4b. DB Row 115x15
Curls, extensions, lateral raises
I don’t post it often but I have been making small PR’s every single work out for some time now. The 175 strict for 10 the 245x3x3 the bench with 305x3x3. I am happy with how my program is working out. Hit another PR today
11/30/15
- Squat
365x1
405x1
425x2
425x2
345x10
Lower back and flute was bothering me even before the session so ended the compound movements there.
2a. Leg Extension 3x15
2b. Leg curl x 15, 8, 6
3a. Decline sit-ups
BW 25x3x10, BWx10
3b. Back extensions 2x20
Next week comes the max single. I will be shooting for 455.
Strong as a goddamn ox today. It may not be much to some of you but today was the first time to bench 315 for reps. They FLEW up today, I have no doubt I could have hit 5 if I wanted.
12/2/15
-
Bench
225x2
275x1
315x2
315x2
315x2 -
Incline DB Bench
100x12
100x12
100x10 -
DB Overhead extensions
80x20
90x8
90x8
4a. Cable flys 3x15
4b. Tri cable extensions 100x2x12
Realizing that my programming is geared more toward pushing movements and squatting. My dealift is not experiencing the same improvement. I am fine with it for now as my deadlift and back have always been a strength, but the next cycle I plan on correcting it.
12/3/15
-
Deadlift
405x2
475x1
525x2
455x3x2 -
BB Row
225x10
235x10
235x10 -
SLDL - 315x10 (straps)
-
Cable row 200x2x12
-
Hammer curls 55x3x8
12/5/15
- Push Press
225x1
255x2
255x2
255x2
2a. Pull-ups 3x10
2b. Strict Press
185x8
185x5
185x5
- DB Overhead Press
85x8
85x6
4a. Skull Crushers 105x2x12
4b. Lateral Raises 30x2x15
4c. Band Pull apart 2x20
Next week I hit my max on every lift. Here are the goals:
Squat: 455-475
Bench: 335-355
Deadlift: 555-575
Push Press: 275
12/6/15
Nothing to write about really just getting some light speed work in, I find it really helps my heavy squatting.
1a. Speed high bar squats
235x10x3
1b. KB Swings
60#x10x5
- Plank 3mins
Then Carried a Christmas tree half mile to my house.
MAX TESTING WEEK
WU - 45# Plate swingsx8
Goblet Squatx10
- SQUAT
Barx5
135x5
225x3
275x2
315x2
365x1
405x1
435x1
455x1 (PR)
465x1 (PR)
365x10 (rep PR)
Form got sloppy on the last one. Had a lot of forward lean which is common for me. My next cycle I get to hammer out some quality reps and hopefully correct the technique error.
Weighted abs, leg extensions, and leg curls
My next 8 week cycle has me hitting 500, I am positive I will hit it if I can stay injury free.
MAX TESTING WEEK
12/9/15
BENCH
Bar x 10, 5
135x5
185x3
225x2
275x1
315x1
345xfail
345x1 PR (phew)
275x8
Flys tris and dips
Sloppy form was the cause of the fail. Second attempt was much better. Happy with the PR
12/10/15
DEADLIFT
185x10
225x5
315x3
365x1
405x1
465x1
495x1
515x1
565x1 PR
Bb row all for 3
225
245
255
275
295
225x15
Pull-ups and curls
565 was a grinder. But I’m ok with it because the bar I was using had no slack in it whatsoever. 600 is around the corner…
MAX TESTING WEEK
12/12/15
-
Push Press
barx10, 5
135x4
185x2
225x1
255x1
275x1 (PR) easy -
Strict Press
225x1 (PR) easy
185x8
135x10
Pull-upsx15
Lateral raises 35#x3x15
band pull aparts 3x25
Well that ends my 8 week cycle. Added 25# to my squat, 15 to my Deadlift, 20 to my bench, and 20 to my overhead…not too bad
Squat 465
Deadlift 565
Bench 345
Push Press 275
The plan was to start another 8 week cycle but there is a Strongman competition in Brooklyn this February so I really want to train for that. The focus will shift to incline pressing, trap bar deadlifting, front squats, and the log press. I want to get on the podium this time.
Just got some conditioning in today. Did a few power cleans at 225 and 6 100’ prowler pushes with a bunch of 45’s on it.
12/14/15
First day of the Strongman training cycle. Volume is high and the weight is on the lighter side.
- Incline Bench
215x8
215x8
215x8
215x8
2a. BB Row
225x6
245x5
275x6
225x10
2b. Floor Press
225x5
245x5
275x4
225x8
3a. DB Press
75x10
75x8
3b. Pull-ups x 8, 8
-
BB curls
45x60
45x40 -
BB Overhead tricep extensions
45x70
45x30
12/15/15
-
Trap Bar Deadlift
425x4x8 -
Front Squats
245x4x8 -
Good Morning
155x2x10 -
Abs
3 min plank - 1min/side+regular
12/19/15
- Push Press
205x8
225x8
225x8
225x7
2a. JM Press
135x10
185x4
185x4 (triceps were shot I can usually do much more)
2b. BB Row
185x12
235x8
185x15
- High Bar Squat
Really focused on going well below parallel. I usually aim to hit parallel so I tend to squat a little high on heavier attempts. I plan on fixing it to where there can never be a question on depth.
225x5
275x3
315x3
345x3
365x3
385x2
405x1
405x1
315x5
225x5
Squats felt strong today. Hopefully I’ll be able to hit the gym tomorrow for a light full body session.
12/20/15
Good old fashioned Back and Bi day.
-
Power Cleans
EMOM 185x3 for 10 mins -
DB Row
115x3x12 -
Cable Low Row
200x2x12 -
Preacher Curls
65x15, 7, 6 -
Cable Rope curls 4x10