So this is 2.0?
[quote]detazathoth wrote:
So this is 2.0?[/quote]
Sure is.
a1. Seated Box Jump- 30" x4 x4
a2. Chest Pass- 16# x5 x4
b. Press-
bar x10 x2
85x5
105x5
120x5
140x3 x5 60s rest
c. Front Squat, beltless-
bar x10
135x5
160x5
185x5
d. Chins, various grips- bw+20 x10 x3
e1. Palms-out Curl- 30 x16, x14, x12
e2. Alternating DB Curl- 30 x14, x10, x9
e3. Hammer Curl- 30 x12, x10, x6
f. Rope Intervals- 3" x 30/60 x10 minutes
Conditioning circuits today:
Three rounds of the following with 30s rest between exercises and 3 minutes rest between rounds
a. Jump Rope- x60s
b. Lateral KB Swing- 20kg x15
c. Walking Lunge- x15 per leg
d. Lateral KB swing- 20kg x15
a1. Box Jump- 30" x4 x4
a2. Overhead Throw- 14# x5 x4
b. Snatch-
bar x trillions
95 x3 x5
c. Squat-
bar x10 x2
135x5
185x5
230x3
260x3
295x2 x5 w/60s rest
d. Press-
bar x5
95x5
105x5
120x5
c. Chins, various grips- bw+35 x8 x3
d. Poundstone Curls- 45x100
a1. Reactive Jump- 12" to 18" x5 x4
a2. Med ball Slam- 14# x5 x4
b. Bench-
bar x10 x2
135x5
195x5
225x3
250x2 x5 60s rest
c. Front Squat-
bar x10
135x5
160x5
185x5
d. Hammer Row- 270x10 x3
Conditioning Circuit- 4 rounds, 30 seconds work, 45 seconds rest:
e1. Rope Curl
e2. TRX Row
e3. Rope Snatch
e4. Unilateral Lower Body Series
e5. Running Abs
Friday-
a1. Seated Box Jump- 30" x4 x4
a2. Overhead Throw- 12# x5 x4
a3. Jump Rope- x30 x4
b. Snatch-
bar x tons
95 x3
105 x3
120 x2 x5
c. Bench-
bar x10
135 x5
160 x5
195 x5
215 x5
d. Squat-
bar x10
135 x5
185 x5
215 x5
250 x5
e1. Kb High Pull- 24kg (x2) x12 x3
e2. Lateral Raise- 10kg x10 x3
e3. Lateral Static Hold- 4kg x30s x3
Snatches were terribad. I think I’m not as proficient as these as I thought I was, will be moving my training max down a little.
Today:
a1. Cable Curl- 25x12 x3
a2. Cable Tricep XT- 50x15 x3
b1. Seated Hammer Curl- 50x10 x4
b2. Overhead XT- 65x15 x4
c. Machine Preacher-
60x15 drop
50x20
40x12
30x10
20x15
10x thousands
d. Hammer Pushdown- 20x15 x3
a1. Box Jump- 30" x5 x4
a2. Chest Pass- 16# x6 x4
a3. Jump Rope- x30 x4
b. Press-
bar x10 x2
95x5
115x3
135x3
150x2 x5 60s rest
c. Front Squat, beltless-
bar x10
135x5
160x5
185x5
d. Chins, various grips- bw x12 x3
e1. Kb High Pull- 24kg (x2) x15 x3
e2. Lateral Raise- 12kg x10 x3
e3. Lateral Static Hold- 4kg x30s x3
f. Running Abs- x50
a. Power Snatch-
warm ups x 29340394
95x3 x5
b. Squat-
bar x10 x2
135x5
185x5
245x5
275x3
310x5
c. Single-Arm Pulldown- 50x12 x3
d. Chin- bw+35 x11+4+2
e. High Row- 180x15 x3 30s rest
Friday-
a. Bench-
bar x10 x2
135x5 x2
205x5
235x3
260x5
b. Front Squat, beltless-
bar x5
135x5
160x5
185x5
*all sets supersetted with rear delt raises - 10x20
c1. Kb High Pull- 24kg (x2) x15 x3
c2. Lateral Raise- 12kg x10 x3
c3. Lateral Static Hold- 4kg x30s x3
d. Prone Shrug- 115x220 x2
Today:
a1. Single Arm Machine Preacher Curl-
35x12
45x10 x2
45x7/7/7 *“twenty ones”
a2. Pronated Kickback- 20x12 x4
b. EZ Curl-
75x12 x3
65x10 drop
55x15 drop
45x19 drop
35x27 drop
25x50
c. Hammer Dip Machine-
150x12
170x10
190x10
210x8
d1. Machine Preacher Curl- not much x tons x4
d2. Overhead Band XT- light band x30 x4
e. Alternating DB Curl- 30x12 x3
Monday:
Jump rope x150
Overhead Throw- 12# x5 x3
a. Incline Y Raise- 15x12 x4
b. Press-
bar x10x2
95x5
110x5
125x5
145x3 x5 *60s rest
c1. Smith Incline-
90x8
150x8 x2
150x8 drop
100x12 drop
50x15 drop
empty x20
c2. Chins- bw x6 x4
d. Seated Lateral- 15x15 x4
e. Rear Delt Machine- 115x20 x2
Tuesday:
Jump rope- x50 x30
Box Jump- 30" x3 x3
a. Seated Leg Curl- 110x10 x3 *3 second negatives
b. Front Squat-
bar x10 x2
135x5
165x5
190x5
215x3 x3 x5 *60s rest
c. Leg Press-
2pps x10
4pps x10
6pps x10 x5 *slow tempo
d. Walking Lunge- bw+35 x25/leg x2
Today:
Jump Rope x50 x3
Chest Pass- 16# x5 x3
a. Low-Incline Fly- 35x12 x3
b. Bench-
bar x10 x2
135x5
185x5
210x5
240x3 x5 *60s rest
c1. Smith Reverse Grip Bench-
90x12
140x10
180x10
200x10
220x8
240x6
c2. Rear Delt Fly- 20x20 x6
d. Piston Pushup- x20 x3
Tonight:
a1. Seated Box Jump- 30" x3 x3
a2. Jump Rope- x50 x3
b. Power Snatch-
warm ups x10000000
95x3 x5
c1. Chin, various grips- bw x12 x3
c2. Cable Pullover- 55x15 x3
d. Meadows Row- 100x8 x3
e. Smith Row- 140x12 x4
f1. Alt KB High Pull- 24kg x20 x3
f2. Lateral Raise- 10kg x15 x3
f3. Iron Cross Hold- 4kg x30s x3
Jump rope x150
a. One-arm Cable Curl- 20x15 x3
b. Seated Hammer Curl- 55x10 x3
c. EZ Curl-
85x10 drop
65x12 drop
45x18 drop
25x29
d. Machine Preacher Curl- 30x30 x4
e. OH Dumbbell XT- 30x15 x3
f. Machine Dip-
170x20
190x20
210x20
230x20
g. Rope Focus Pushdown- 35x12 x5
a1. OH Throw- 12# x6 x3
a2. Jump Rope- x60 x3
b. Incline Swing- 70x30 x4
c. Press-
bar x10
95x5
115x3
135x3
150x2 x5 *60s rest
d1. Smith High Incline Press- 90x6, 110x6, 130x6, 150x6, 170x6, 190x6
d2. Chin- bw x6 x6 *as little rest as possible
e. Lateral Raise- 20x20 x2, 20x20 drop 15x20 drop 10x20 drop 5x50
f. Schlect Raise- 5x20 x2
Is your training goal is to do as much shit as humanly possible in an hour? JFC this volume is ridiculous.
[quote]detazathoth wrote:
Is your training goal is to do as much shit as humanly possible in an hour? JFC this volume is ridiculous.[/quote]
Trying2gethuge.
Tuesday:
a1. Box Jump- 30" x4 x3
a2. Jump Rope- x60 x3
b. Front Squat-
warm ups
175x3
200x3
225x2 x5 *60s rest
c. Leg Press-
2pps x30
5pps x30 x3 *no lockout
d. Leg XT- 55 x10 x4 *3s negatives
Had to wait for over an hour on some tryhard assholes to get done standing around and puffing their chests out while resting 15 minutes between sets of squats. By the time they let me get to the rack, I didn’t have a lot of time, so there wasn’t much rest and a lot of intensity techniques to get more out of less.
Wednesday:
a1. Chest Pass- 14# x6 x3
a2. Jump Rope- x60 x3
b. Machine Fly- 135x12 x3
c. Bench-
warm ups
195x3
225x3
250x2 x5 *60s rest
d1. Smith Reverse Grip Bench- 180x12 x4
d2. Rear Delt Raise- 20x20 x4
e. Piston Pushup- x30 x3
a1. Seated Box Jump- 30" x4 x3
a2. Jump Rope- x60 x3
b. Power Snatch-
warm ups x eleventy
105x2 x5
c. Close Grip Pulldown-
160x12
180x12
200x10
180x12
160x12
d. Dead Stop Smith Row- 180x8 x4
e. Selectorized Pulldown-
190x12 drop
179x12 drop
150x12 drop
130x12 drop
110x15
f. Stretcher- 85x15 x5 *30s rest
r u a 165er?
a1. Machine Preacher Curl- 40x15 x4
a2. OH Tricep XT- 65x15 x4
b1. Cross-Body Hammer Curl w/Fat Grips- 40x10 x4
b2. Selectorized Dip- 210x15 x4
c. EZ Curl- 65x12 x3, 65x7/7/7 *“twenty-ones”
d1. Fat Grip Cable Curl- 20x10 x5
d2. Rope Focus Pushdown- 50x12 x5
a1. Jump Rope- x60 x3
a2. Overhead Throw- 14# x7 x3
b. Schlecht Raise- 15x12 x4
c. Press-
bar x10 x2
95x5
125x5
145x3
160x5
d1. Smith High Incline Press- 90x10, 140x4, 150x4, 160x4, 170x4
d2. Chins- bw x8 x4
d3. Rear Delt Raise- 20x16 x4 *minimal rest between all sets
e1. Lateral Raise- 25x12 x3
e2. Upright Row- 45x20 x3