2021-12-24T05:00:00Z: Daily Work
OPM Daily Work Conditioning
100 Push-ups
100 Sit-ups
100 Hindu Squats
2021-12-25T05:00:00Z: Conditioning
Conditioning: Tabata Burpees
50 total reps
2021-12-27T05:00:00Z: Aerobic Conditioning and Daily Work
A: Running
3.2 miles easy
B: OPM Daily Work Conditioning
30 total pull-ups
60 total hindu squats
60 total push-ups
2021-12-27T05:00:00Z: Anaerobic Conditioning and Daily Work
A: Running
5 minute easy warmup
60/120s x6
9 minute easy cooldown
3.1 total miles
B: OPM Daily Work Conditioning
20 pull-ups
40 squats
40 push-ups
2021-12-27T05:00:00Z: Daily Work
Sit-ups
100 total reps
2022-01-05T05:00:00Z : AM Max Effort Lower
A1: Standing Leg Curl
40x25x4
A2: Crunch Machine
160x25x4
A3: Sled Push
220x25x4
B: Front Box Squat
45x10
135x5
185x3
225x2
245x1
275x1 (belt added)
295x1
315x1 (PR)
225x3x5 (beltless)
This PR was likely due to all the additional quad work from all those hindu squats.
C: Leg Extension
55x6
100x6
130x15x2
D: Seated Leg Curl
100x6
145x8x3
E: DB Walking Lunges
25x6
35x10x3
F: Good Morning
45x10
95x8x3
G: Ab Wheel Rollout
BWx10x3
H(Conditioning): Baby Faust
50 total reps of dumbbell thrusters with the 50s
EMOM do 5 kettlebell swings
12 minute time cap
Achieved 40 total thrusters before the time cap.
Notes
I’ve been bad about being consistent with my workouts and even worse about logging them. Now that I’m back at college I should have fewer distractions. I’m doing a quick cut of about three weeks cause I gained some fat over Christmas.
2022-01-06T05:00:00Z : Max Effort Upper
A1: Standing Dumbbell OHP
25x25x4
A2: One-Arm Tricep Extension
30x25x4
A3: Wide-Grip Lat Pulldown
80x25x4
A3: Seated Dumbbell OHP
30x25x4
B: BTNPP
45x10
95x5
115x3
135x3
155x2
175x1 (belt added)
195x1
215x0 (wrist wraps added, PR )
175x16 singles in 12 min (giant cluster)
Vary loud, embarrassing fail. Should’ve just went for 210.
C: Dicks Press
45x6
95x8x3
Great tricep movement.
D: Dips
BWx6
25x6
45x10x3
E: Straight-Arm Lat Pulldown
60x20x3
H(Conditioning): Tabata Burpees
52 total reps
1 Like
November 29, 2021 : Dynamic Effort Lower
A1: Seated Leg Curls
55x25
70x25
85x25
100x25
A2: Crunch Machine
160x25x4
A3: Sled Push
185x25 steps
230x25 steps
275x25 steps
320x25 steps
B: Box Squat
45x10
95+average band x3
135+average band x3
165+average band x3x8 (EMOM45, Dynamic Effort)
Gonna do what Brian Alsrue does and alternate squat/deadlift and bench/press movements each week on dynamic effort days. Hopefully that will cut down on DE day time a bit.
C: Leg Extension
55x20x3
D: Standing Leg Curl
30x6
55x8x3
E: DB Walking Lunges
35x10x3
F: Good Morning
45x10
95x8
115x8x3
G: Standing Ab Crunch
60x15x3
H(Conditioning): Lower Body EMOM
10 Min EMOM:
Odd- 3x Quadzilla Complex w/ 20s (Google this If you don’t know what is it. Great Leg Burner.)
Even- 10 Up-Downs
First conditioning workout I’ve done using a dice based template I’ve developed with the inspiration of @T3hPwnisher. Still tweaking it before I show y’all but it has promise.
1 Like
2022-01-09T05:00:00Z: Dynamic Effort Upper
A1: Machine Tricep Press
50x25
65x25
70x25
A2: Straight-Arm Pulldown
40x25
50x25
60x25
A3: DB Floor Press
40x25
50x25
60x25
B: Bench Press
45x10
95+mini bands x5
145+mini bands x3x10 (EMOM, dynamic effort)
C: Dicks Press
45x6
115x8x3
D: Dips
BWx6
25x6
55x10x3
E: ISO-Lateral High Row
90x6
180x15x3
D: Barbell Power Row
135x6
195x8x3
H(Conditioning): Burpee/Z-press Fran
21, 14, 7, 5 of:
Burpees
Z-Press w/ 65
Time: 6:39
2022-01-10T05:00:00Z: Aerobic Conditioning
Ruck Marching
6 miles easy w/ 40
2022-01-12T05:00:00Z: AM ACFT
ACFT Score
Deadlift: 100
Power Throw: 74 (I absolutely suck at this for whatever reason)
HRPU: 100
Sprint-Drag-Carry: 92
Leg Tucks: 100
2 mile: 84
Total: 549
Notes
Pretty good ACFT score for me but nowhere near where I want to be, especially since I’m going infantry. Somewhat disappointed. Need to put much more effort into running and the standing power throw.
2022-01-13T05:00:00Z: Max Effort Upper
A1: Dumbbell Floor Press
50x25x4
A2: Machine Tricep Press
55x25x4
A3: Lat Pulldown
90x25x4
B: Swiss Bar Bench Press
45x10
95x5
135x3
185x3
225x2
245x1
275x1
300x1 (PR)
265x12 singles in 12 min (giant clusters)
Swiss bar is a killer as always. Still nice to hit a PR especially considering I failed this last time.
C: Dicks Press
45x6
95x6
115x8x3
D: Dips
BWx6
45x6
70x10, 7, 4
Was feeling super lethargic so I decided to stop here.
Notes
Was feeling sick this whole workout I think because I had too much caffeine. Still, I got in a PR which is nice. Hopefully I’ll be better tomorrow.
2022-01-17T05:00:00Z: Aerobic Conditioning and Daily Work
A: Treadmill Running
3.15 miles easy
B: Daily Work
40 Push-ups
40 Sit-ups
40 Hindu Squats
20 Pull-ups
Notes
I’ve been bad about logging my training again. It’s snowing where I am so it’s not like I have much to log other then daily work anyway. I’m gonna do my daily work like OPM again, but starting out with less volume and working up slower.
2022-01-18T05:00:00Z: Aerobic Conditioning and Daily Work
A: Treadmill Running
2.8 miles easy
B: Daily Work
40 Push-ups
40 Sit-ups
40 Hindu Squats
20 Pull-ups
2022-01-19T05:00:00Z: Aerobic Conditioning
Treadmill Running
3.1 miles easy
2022-01-19T05:00:00Z: Max Effort Upper
A1: Dumbbell Floor Press
55x25x4
A2: Tricep Pushdown
60x25x4
A3: Neutral Grip Lat Pulldown
90x25x4
B: Swiss Bar Overhead Press
45x10
95x5
115x3
135x2
155x1 (belt added)
175x1
190x1 (PR)
135x11+4+3+2+2 (rest-pause)
C: Machine Dips
90x6
180x6
270x8+140x16 (seth set)
D: Machine Tricep Press
50x6
80x19+40x40 (seth set)
E: ISO-Lateral Lat Pulldown
90x6
120x6
150x11+5+3+3 (rest-pause)
F: Alternating Hammer Curls
30x6
50x9+5+3+1 (rest-pause)
G: Cable High Pull
60x6
90x6
120x13+60x26 (seth set)
H(Conditioning): Tabata Dips
Tabata Dips w/ BW
63 total reps
2022-01-19T05:00:00Z: Daily Work
OPM Daily Work
40 Push-ups
40 Sit-ups
40 Hindu Squats
20 Pull-ups
2022-01-20T05:00:00Z: Aerobic Conditioning and Daily Work
A: Treadmill Running
3.1 miles easy
B: OPM EMOM
EMOM for 10 min:
2 pull-ups
4 hindu squats
4 push-ups
4 sit-ups
This took care of OPM conditioning for the day.
2022-01-21T05:00:00Z: Dynamic Effort Lower
A. Wenning Warm Up
Sled Push, Lying Leg Curls, Crunch Machine
B: Box Squat
45x10
95+average bands x5
135+average bands x3
185+average bands x3x10 (belt added, dynamic effort)
B: Assistance
Leg Press, Dimel Deadlifts, Hyperextensions, Seated Calf Raises, Weighted Sit-ups
Notes
Didn’t feel like writing everything out lol.
2022-01-22T05:00:00Z: Max Effort Upper
A1: Dumbbell Bench Press
45x25
55x25
65x25
75x25
A2: Machine Tricep Press
40x25
55x25
60x25
65x25
A3: Lat Pulldown
75x25
90x25
105x25
120x25
B: Bench Press
45x10
95+mini bands x5
135+mini bands x3
160+mini bands x3x10
C: Dicks Press
45x6
95x6
115x16
115x8
D: Tricep Pushdown
50x6
100x6
140x17+100x12+60x16 (drop set)
E: ISO-Lateral Lat Pulldown
90x6
120x6
165x15+75x30 (seth set)
F: Alternating Incline Hammer Curls
20x6
40x8+30x6+20x8 (drop set)
G: DB Alternating Front Delt Raise
20x6
35x12+7+5
H(Conditioning): Treadmill Running
3.1 miles easy
Missed my run yesterday so I’ll have to do a 60 minute run tomorrow.