Man, enthusiasm and the willingness to work are a great problem to have. I’m impressed you have the juice to be able to do all of that extra work. Scale back a bit on the conditioning, pound food and watch your numbers fly. Gaining weight is definitely a step in the right direction.
Phase 1, Week 2, Monday
A. 4x4 Box squat 220, 225, 225, 230
*attached video of 230x4. Went with a lower box today, more of a squat-to-box than a true stop-and-go box squat. Felt slow out of the hole.
B. 8x2 Speed deadlift @55% 1RM, :60interval, 165x8
*Focused on ripping the bar off the ground. Felt better today.
C. 3x8 DB walking lunges, 8 each leg 70x2, 75
*need to start using straps on these.
D1. 3x12 reverse crunches
D2. 3x:30 Single leg front bridge
Conditioning later in the day:
30 back squats @bodyweight 165lbs
1000m row
30 burpees
15 back squats @bodyweight 165lbs
500m row
15 burpees
Phase 1, Week 2, Tuesday
Sprints
20x100m 1:15 interval
1:30 rest
10x50m :30 interval
1:30 rest
4x300m shuttle sprints (12x25m lengths), :30 between sets
Phase 1, Week 2, Wednesday
A. 4x4 bench press 175 (2+2), 170, 170, 170
*Felt weak on the bench today.
B1. 3x9 low incline neutral-grip DB press 50, 55, 55
B2. 4x9 medium grip pronated seated cable row 125, 120, 115, 120
*trained at a different gym today, the weights on the cable row were definitely heavier.
C1. 3x12 prone trap raise 10, 10, 10
C2. 3x12 side-lying external rotation 7.5, 10, 10
D. 3x:30 side bridge w/ top leg elevated each side
conditioning
Barbell complex, 6 rounds, :60 rest, 95lbs, 5x100lbs
6 bent over rows
6 power cleans
6 front squats
6 push presses
6 jump squats
6 pull-ups
[quote]erik_carlson wrote:
Phase 1, Week 2, Wednesday
A. 4x4 bench press 175 (2+2), 170, 170, 170
*Felt weak on the bench today.
B1. 3x9 low incline neutral-grip DB press 50, 55, 55
B2. 4x9 medium grip pronated seated cable row 125, 120, 115, 120
*trained at a different gym today, the weights on the cable row were definitely heavier.
C1. 3x12 prone trap raise 10, 10, 10
C2. 3x12 side-lying external rotation 7.5, 10, 10
D. 3x:30 side bridge w/ top leg elevated each side
conditioning
Barbell complex, 6 rounds, :60 rest, 95lbs, 5x100lbs
6 bent over rows
6 power cleans
6 front squats
6 push presses
6 jump squats
6 pull-ups[/quote]
You felt weak 'cause you’re doing way too much conditioning. Not sure how else to say it. You said you agree then kept doing the same thing. If you want the program to work, you have to drop the excessive conditioning. This is the last I’ll say on the matter. Good luck.
Phase 1, Week 2, Friday
A. 4x6 front squats 175, 180, 185, 190 (3 2 1)
*185 was a PR
B. 3x6 rack pulls from kneecaps 275, 285, 285
C. 3x5/side DB bulgarian split squats 55, 60, 65
D1. 3x10 cable pull-throughs 100, 105, 110
D2. 3x12 reverse crunch
Phase 1, Week 2, Saturday
A1. 4x6 one-arm DB push press 55, 60, 55, 55
A2. 3x6 weighted close grip chin-ups 22.5, 25, 25
B1. 3x12 weighted push-ups 60, 60, 57.5
B2. 3x7/side one-arm DB row 65, 70, 70
C1. 3x12 kneeling cable external rotation 20, 20, 20
C2. 3x:30/side side bridge w/ top leg elevated
conditioning:
hill sprints
10x:15 sprint/:45 rest
1:30 rest
10x:30 sprint/1:00 rest
video of 185x6 front squat, a new 6RM for me. The sixth rep got cut out of the video.
Phase 1, Week 3, Monday
A. 8x3 box squat 225, 225, 230, 230, 235, 235, 235, 240
B. 10x2 speed deadlifts @60%, :60 interval, 175x10
C. 4x8/side DB walking lunges 75, 75, 75, 75
D1. 3x12 reverse crunches
D2. 3x:30 front plank w/ leg elevated
conditioning
2000m row
1:00 rest
2x500m row 1:00 rest between
1:00 rest
2x250m row :30 rest between
video of 235x3 box squat.
Phase 1, Week 3, Tuesday
A. 8x3 bench press 170, 170, 175, 175, 170, 170, 170, 165
B1. 3x10 neutral grip low incline DB press 55, 55, 55
B2. 4x10 medium pronated grip seated cable row 115, 120, 115, 115
C1. 3x12 prone trap raise 12.5, 10, 10
C2. 3x12 side lying DB external rotation 10, 10, 10
D. 3x:30/side side bridge
Phase 1, Week 3, Friday
A. 6x6 front squat 180, 185, 185, 185, 185, 185
B. 4x6 rack pulls 280, 290, 305, 310
C. 4x6/side DB bulgarian split squats 60, 65, 65, 65
D1. 3x10 cable pull-through 110, 120, 130
D2. 3x12 reverse crunch
Phase 1, Week 3, Saturday
A1. 6x6/side One-arm DB push press 55, 60, 60, 60, 60, 60
A2. 4x6 weighted close grip chin-up 25, 25, 25, 22.5
B1. 4x10 weighted push-up 65, 67.5, 67.5, 65
B2. 4x8/side One-arm DB rows 65, 70, 65, 65
C1. 3x12 kneeling cable external rotation 10, 10, 10
C2. 3x:30/side side bridge
Phase 1, Week 4, Monday
Sprints
20x100m 1:10 interval
2:00 rest
15x50m :40 interval
1:30 rest
4x25m :25 interval
2:00 rest
2 x shuttle sprints (25m, 50m, 75m, 100m)
weights later…
A. 3x3 box squats 240, 245, 245 for 1, 235 for 2
B. 3x2 speed deadlifts @65% 1:00 interval, 190, 190, 190
C. 2x8/side DB walking lunges 75, 75
D1. 3x12 reverse crunch
D2. 3x1:00 plank
Shouldn’t sprint before legs. Learned that lesson the hard way today.
Phase 1, Week 4, Wednesday
A. 3x3 bench press 170, 175, 180, 185(2)
*Felt good today. Bar speed was good. 180x3 was a PR. Decided to try for 185. Got 2 clean reps, 3rd was spotted.
B1. 2x10 neutral grip low incline DB press 55, 60
B2. 3x10 seated cable row medium pronated grip 140, 145, 140
C1. 3x12 prone trap raise 10, 10, 10
C2. 3x12 side-lying external rotation 10, 10, 10
D. 3x:30 side side bridge
Overall, felt stronger today. I attribute the better performance on the bench press to two things;
first, a better warm up:
bar x 6
135 x 3
155 x 3
165 x 1
and second, longer rest periods between sets. (2:30-3:30)
Phase 1, Week 4, Thursday
Track Intervals
6x400m 3:00 interval, 1:10, 1:12, 1:13, 1:13, 1:15, 1:15
2:00 rest
6x200m 1:30 interval
2:00 rest
2x400m 2:30 interval, 1:14, 1:14
Phase 1, Week 4, Friday
A. 3x6 front squats 185, 190, 190 (3 3)
B. 3x6 rack pulls 305, 310, 315
C. 2x6/side DB Bulgarian split squats 65, 65
D1. 2x10 RDL’s 185, 185
D2. 3x12 reverse crunch
Gym didn’t have a cable machine so subbed light RDL’s for the cable pull throughs. I feel like I’m beginning to try to force adding weight to the bar and beginning to maybe sacrifice quality reps. In the second phase I’m going to hold myself more accountable to using perfect form and not feeling like I have to add weight each set.
Phase 1, Week 4, Saturday
A1. 3x6/side one arm DB push press, 60, 60, 65
A2. 3x6 weighted close grip chin-up 25, 25, 25
B1. 3x8 weighted push-ups 70, 70, 70
B2. 3x7/side one arm DB rows 70, 65, 65
C1. 3x12 kneeling DB external rotation 10, 10, 15
C2. 3x:30/side side bridge
Phase 2, wWeek 1, Monday
A. [4x2]x5 front squat clusters, :10 rest 180, 185 x 4
B. 3x8/side DB box step-ups 55, 55, 55
*had to use straps on the last set
C1. 3x10 ab rollers
C2. 3x8 natural GHR
D. 2x10 single leg squat to box
*very tough. Had to use a high box, and put a 2.5lb plate under my heel for the last set. Looking forward to improving on this movement.
Conditioning
Prowler pyramid. thick rubber mat surface. Much harder than the turf in used to.
4x30m 55lbs :45 rest
4x30m 45lbs :45 rest
4x30m 35lbs :30 rest
4x30m 45lbs :45 rest
4x30m 55lbs :60 rest
Phase 2, week 1, Wednesday
A1. [4x2]x5 incline bench press :10 rest 135, 145, 150, 150, 145
A2. [4x2]x5 weighted medium grip pull-ups 20, 20, 20, 17.5, 17.5
B1. 3x8 DB bench press 70, 70, 70
B2. 3x8 head supported DB rows 55, 50, 50
C. 3x10 standing zottman curls 30, 30, 30
Conditioning
10x:30 on / :30 off prowler push 35lbs
10x:20 on / :30 off battle ropes
10x:20 on / :20 off airdyne sprints
Phase 2, week 1, Thursday
Intervals/sprints
2x800m 5:00 interval
2:00 rest
6x400m 3:00 interval
2:00 rest
4x100m woodway force resisted sprints 30 load, 1:00 rest
2:00 rest
4x50m woodway force resisted sprints 35 load, :45 rest