Thursday 4-30
Conditioning cut way short because of a pounding headache
Main work: 4x12
A1 - klokov press @ 95
A2 - front squat @ 115
A3 - pull-ups
No carries
Notes:
Total “get in the basics” session. Felt like crap, pounding headache. Oh well, will make it up when I feel better
Friday:
Conditioning: 4 rounds
Strength:
A1 - Pendlay-style Trap Bar Row @ 165 x 5-6
A2 - Bench @ 195 x 5,5,4,4,3, (2 more than last week)
B1 - Emskee DL Program, 8x3 EMOM @ 250
Carry: Farmers Walks with 215, 3 trips.
Notes:
Monday 5-4: Three Black Dots
Conditioning: 4 rounds
Strength:
A1 - Squat @ 230, 5x5 (yes, yes yes… up from 4,3,4,4,3 last week, 7 more reps!)
A2 - Pull ups @ 30lbs 5x5 ( 2.5lbs heavier than last week)
A3 - Over head press @ 145 5x5 (again, up 5 reps from last week)
Carry: 45lb overhead walks
Notes:
Phenomenal session. All reps way up over last week, but the session was totally brutal. Felt super smashed afterwards… So worth it though. All things considered this was probably the best session of my training career. Lots of things going right to make this work.
I mark a completed set with a black dot, so “three black dots” means a did the whole giant set and got all the reps… Hence 3 black dots. Kinda like my “3 white lights”. Felt great to mark off three dots after every round.
Tuesday 5-5: Cinco de Lifto
Conditioning: 3 rounds
Main work:
A1 - Ring Drips 5x10
A2 - Ring Rows 5x10, hold at peak contraction
A3 - Clean to 3RM, 155, then 135 for 4x3
Carry: 45lb plate carry, 3 x 2 minutes
Notes:
Nothing crazy here, carry was easy as shit, I’ll have to find a way to carry more there.
Friday 5-8
Conditioning: 4 rounds
Strength: 5x10
A1 - Klokov Press @ 95lbs
A2 - Front Squat @ 115 (after I worked up to 205 for my “over warm up”)
A3 - Pull up
Carry: Overhead Carry holding 70 lbs in plates over head
Notes:
Saturday 5-9
Conditioning: 4 rounds
Strength:
A1 - Bench @ 195, 5x5 !! (got all reps this week, last one was a grinder for sure, still super excited)
A2 - Banded Trap Bar row with 2 second hold, 5x5
B1 - Dead lift, 7x2 @ 265 EMOM
Carry: Trap Bar farmers walk, 195 pounds, 3 x 1 minute
Notes:
This 5x5 double progression is kicking ass, all my numbers are just flying up. Really happy with it.
Monday 5-11
Conditioning: 4 rounds
Strength:
Squat @ 235x 5,4,4,4,5, over warm up 250x1
Overhead press @ 150 x 5,4,4,4,5
Pull ups @ 32.5 5x5
Notes:
Squat felt heavy on my back, but the reps were actually quite doable, stopped at 4 to avoid grinding and save energy for the last set that I wanted to get 5 on. Overhead press was the same.
Double progression continues to work well, couldn’t be happier
Tuesday 5-12
Conditioning: 4 rounds
Strength: 5x 12
A 1- ring dips
A2 - ring rows
B - high pull up to 175x3, 165x3x5
Carry: round the block farmers walk with 145
Notes
That carry SUCKED. one of the harder things I’ve done recently. Some guy in a truck asked me if I needed a lift back home hahaha.
I’ll keep that in for a while, gotta do it in less than 8-10 minutes with 6 stops like today.
Training outside is always fun as it generates a wide variety of responses from passers by.
Tim: Yeah, I hesitated to walk around the neiborhood with my equipment. This was much longer than I thought it would be which necessitated putting it down several times. The guy seemed genuinely concerned, It didn’t register with him that I was putting myself through this on purpose, and the whole point was the hard work.
I haven’t been able to break out the prowler much because I moved and its all asphalt, and its loud. I really hate the idea of disturbing the peace. Plus many times the only time I would be able to do it is after I get home from work at like 1:00am … I tried it once and was immediately asked to stop like 3 houses down from my place. Definitely not fair to keep people awake so I can have a visible Serratus.
Training 5-14: Heavier, heavier, and heavier still
Conditioning: 10,9,8,7,6,5,4,3,3
Strength:
A1 Front Squat 4x8 @ 135
A2 Klokov Press 4x8 @ 115
A3 Pull ups x 12
Notes:
Switched from 4x12 to 4x8 and upped the weight on the main work, Given that this is still my “volume” day I just went from 5x10 to 5x12 on the pull ups. I add weight to those on Mondays, so I wanted to keep these at body weight. Goal is 5x20 eventually
I was going to do 4x6 initially, but its so close to 5x5 that I upped it to 4x8 to get a little further away from doing the same load 2 times in a week.
No carry, My shoulder feels “off” and I didnt want to aggravate it, will likely do some cardio later though.
Friday 5-15
Conditioning: 4 rounds
Strength
A1 Bench @ 200 x 5,4,3,4,4
A2 - Banded Trap Bar Rows @ 125 x 5x5
B - Deads, 6x2 @ 275
Notes:
-Limited on time so no carry, visiting my new neice today! Plus its raining cats and dogs, so I Will do farmers walks tomorrow
-Bench felt solid, had a weird thing on the 3rd set where it felt heavy or got out of position or something, was pleasently surprised to come back and hit 1 more rep the next 2 sets. 5 reps from 25 which is where I need to be. Excited to possibly be hitting 225 in this manner in a few months.
Extra Notes:
Current goals: Hit the following “at 181” (They are shit, yes, but they are mine)
Bench 225x5x5
Squat, 275x1, 250 x5x5
Overhead Press, 185x1
Deads 315x5 (short term), 405x1 (medium term goal), 495 x 1 (long term)
Monday 5-18
Conditioning: 4 rounds
Strength:
A1 squat 235 5x5 (got all repa this week, up from 5,4,4,4,5)
a2 overhead press @ 150 5x5, all reps this week
A3 - pull-ups with 35lbs, 5x5 all reps
Notes:
Squats felt heavy but I gutted them all out. Once I hit 3x5 I decided nothing would stop me from getting to 5x5 and it worked. Overhead press and pull ups were “easy” compared to it. Felt crushed after those last 2 squat sets though.
Lots of resting though, probably 5 minutes between each time I came back around to the same exercise. Did all 15 work sets in about 30 minutes so overall rest was like 90 seconds in between each exercise. With about 30 seconds per set. I’m willing tat trade a bit of pace for the higher weights on Monday though. Really happy with these numbers.
Tuesday 5-19
Conditioning:4 rounds
Main Work
Ring dips 5x13
Ring Rows 5x13
BB Shrugs 5x8
Carry: Round the Block Farmers Walk with 145… Took 12 minutes
Notes:
Sore to the core after yesterday, couldn’t get my High Pulls and switched to shrugs.
Damn that farmers walk sucks… At the 1/4 way mark you think “just get to the half way…” and at the half way you just think “God Damnit, I cant believe I have to do that all over again and I’m already spent”
Friday 5-22: Dude where’s my recovery?
Conditioning: 4 rounds
Main Work:
A1 - Pull ups x 13
A2 - K-Press x 9 @ 115 lbs
A3 - Front Squat x 9 @ 135
A4 - Side bends x 8 @ 45lbs
Notes:
My God I was winded after EVERY exercise today. No idea why, but I just didn’t have the recovery I normally do, might just be the cycle catching up to me as the weights are getting heavy for me.
I took an extra day off because my legs were beyond sore still yesterday and just barely feel ready today, but I gotta stick to the plan somewhat.
Saturday:
Conditioning:
8 deadlift-to-curl with 95 lbs
5 jump-pullups
10 speed pushups
10 leg raises
Strength:
A1 - Bench @ 200 5,5,4,4,4 (up from 5,4,3,4,4)
A2 - Banded Trap bar rows x 6 @ 125
B - Dead 4x2 @ 295
Carry: Farmers walks with 195, 6 x 30seconds. Need to up this weight heavily
Monday 5-25: pain don’t hurt
Conditioning: 4 rounds
8 SLDL to Rows
8 Squat to press
8 hammer curls
10 an wheel rollout a
Strength
Squat @ 240 5,5,4,4,4
Press @ 155 5,4,4,4,4
Pull-ups @ 37.5 5x5
Carry: rover plate walk, then “bear hug walk” … Super easy but it’s tough to do this with more weight in my current set up
Notes:
had a weird pain in my knee from work the night before, I was thinking I might have to skip squatting but miraculously it didn’t hurt at all in a squat motion. Go figure, the universe wants me to squat I suppose
super happy with the squat, don’t normally get 20 on a new weight increase but got 22 today. I so badly wanted 5 on the last set but the 4th rep was just so grinder and it felt crushing
happy with press and pull-up reps, heaviest I’ve ever used on those and good reps
Tuesday 5-26: reps
Conditioning: 10,8,8,7,6,5,5,5
Main work;
Ring dips 5x15
Ring rows 5x15
Hang high pull up to 175x3, then 6x3 @ 155
Carry: farmers walks @ 145, 5x40 seconds
Notes:
Lots of reps, lots of breathing hard all workout
Thursday 5-28: Ass Dragging Training
Conditioning: 4 Rounds
Main Work:
A1 - K Press 4x10 @ 115
A2 - Front Squat 4x10 @ 135
A3 - Pull ups 5x15
Notes:
Deload week this week… Basically my same schedule but at 50% volume
Monday 6-8: Reload after a Deload
Conditioning: 4 rounds
Strength:
A1 - Squat 245 x 4,4,3,4,4
A2 - Press 155 x 5,5,5,3,4
A3 - pullups 40 x 5x5
Notes:
Week after a deload, upped the squat weight early because it was easier to adjust the weights between rounds this way. Thought things were heading south after that set of 3, but I guess I was just out of the groove.
Mondays suck… This workout is brutal, and my garage is like 110 degrees now for the forseeable future.