2022-02-05T05:00:00Z: Aerobic Conditioning and Daily Work
A: Running
45 minutes easy
B: OPM Daily Work Conditioning
60 Push-ups
60 Sit-ups
60 Hindu Squats
60 Band Pull Aparts
2022-02-07T05:00:00Z: Max Effort Lower
A: Dynamic Warm Up
Lateral Squats x10/side
Side-to-Side Leg Swings x10/side
Front-to-Back Leg Swings x10/side
Band Walks x10/side
Gym was crowded so this had to do for today.
B: Box Squat
45x10
135x5
185x3
225x3
275x2
315x1 (belt added)
335x1
365x1
385x1 (PR)
315x5+3+2+1 (rest-pause)
Matched my PR for box squats. Technique was pretty bad as I was vary loose and plopped on the box, but I was still able to grind it out. Definitely good for 405 next time.
C: Leg Extension
50x10
70x10
100x10
120x8
120x4
D: Standing Leg Curl
25x10
60x16+30x32 (Seth Set)
E: Ab Wheel
BWx10x3
F: Treadmill Running
20 minutes easy
2022-02-07T05:00:00Z: Daily Work
OPM Daily Work Conditioning
60 Push-ups
60 Sit-ups
60 Hindu Squats
60 Band Pull Aparts
2022-02-08T05:00:00Z: Aerobic Conditioning
Running
20 minutes easy
40 minutes tempo
2022-02-08T05:00:00Z: Anaerobic Conditioning
A: Tabata Up-Downs
65 total reps
B: Tabata Squats
160 total reps
2022-02-09T05:00:00Z: Aerobic Conditioning
Rowing Machine
20 minutes easy
2022-02-09T05:00:00Z: Max Effort Upper
A1: Dumbbell OHP
30x25x4
A2: Tricep Pushdown
50x25x4
A3: Face Pull
50x25x4
B: Z-Press
45x10
65x5
95x3
115x3
135x2 (belt added)
155x0
145x1 (PR)
95x2x10 (beltless)
Weird exercise but definitely one I should be doing. Kinda had an embarrassing fail where I leaned to far back and got pinned under the bar. Probably just divine intervention teaching me not to lean back lol.
C: Rowing Machine
10 min easy
1 Like
2022-02-10T05:00:00Z: Aerobic Conditioning
Rucking
3.65 miles w/ 40 lbs easy
2022-02-24T05:00:00Z: Dynamic Effort Lower
A: Wenning Warmup
Sled Push, Lying Leg Curls, Crunch Machine
B1: Box Squat
45x10
95+average bands x5
135+average bands x3
175+average bands x3x8 (belt added, EMOM)
B2: Kneeling Jump+Vertical Jump
2 jumps (holding 10 lbs) as “buy-in” to squats
C1: Deadlift
135x5
185x8x3 (dynamic effort)
C2: Kneeling Jump+Vertical Jump
2 jumps (holding 10 lbs) as “buy-in” to deadlifts
D1: GHR
BWx6x3
D2: ATG Split Squats on Bench
BWx10x3
E: Sissy Squat
BWx10x3
F: Ab Wheel Rollout
BWx10x4
2022-02-14T05:00:00Z: Upper Body Bench Focus
A1: Dumbbell Floor Press
45x25x4
A2: Machine Tricep Press
55x25x4
A3: Lat Pulldown
85x25x4
B: Floor Press
45x10
95x5
135x3
185x3
225x3
275x2 (2rm PR)
C: Pull-ups
BWx6
25x6
45x6
55x6
70x6 (6rm PR)
D: Machine Dips
90x6
180x6
270x10+140x20 (seth set)
E: Tricep Pushdown
50x6
100x6
140x15+8+5+2 (rest-pause)
F: Neutral Grip Lat Pulldown
100x6
150x6
200x6+100x12 (seth set)
G: One-Arm Machine Row
45x6
90x6
135x15
135x8
F: DB Preacher Curl
25x6
35x8+4+2+2 (rest-pause)
G: Cable High Pull
50x6
100x6
140x12
140x6
Notes
Changing up programming a bit away from westside. Stay tuned.
1 Like
2022-02-15T05:00:00Z: 5 miler test
Running Diagnostic
5 miles in 48:11
Terrible 5 miler. Starting a run program to get this down.
2022-02-18T05:00:00Z: Max Effort Lower
A1: Seated Leg Curl
70x25x4
A2: Leg Extension
70x25x4
A3: Backwards Sled Drag
200x25 steps x4
B: Deficit Deadlift
135x5
185x3
225x3
275x2
315x1 (belt added)
335x1
365x1
390x1
405x1
325x2x5
C: Deficit Barbell Rows
135x8
185x6x3
D: Ab Wheel Rollout
BWX10X4
E: ATG Supported Split Squat
BWX10x3
2022-02-19T05:00:00Z: Aerobic Conditioning
Running
2 miles easy
2022-02-21T05:00:00Z: 5 mile run test
Running Diagnostic
5 miles in 44:48
Much better 5 miler this week. Probably due to the fact that I was sick last week. Exited to start my new running program.
2022-02-22T05:00:00Z: Anaerobic Conditioning
Treadmill Running
0.5 mi warmup
6 rounds:
0.5 mi interval pace
3:00 walking rest
2022-02-24T05:00:00Z: Speed/Speed Endurance Conditioning
Treadmill Running
2 Rounds:
400m Run @ Interval Pace Time
2 min. Walking Rest
5 Rounds:
800m Run @ Interval Pace Time
3 min. Walking Rest
2022-02-25T05:00:00Z: Aerobic Conditioning
Running
8 miles easy pace
2022-02-28T05:00:00Z: Aerobic Conditioning
Rucking
3 miles easy w/ 35 lbs
2022-03-01T05:00:00Z: Dynamic Effort Upper
A1: Machine Tricep Press
40x25
55x25
70x25
75x25
A2: Lat Pulldown
80x25nn
90x25
100x25
110x25
A3: DB Floor Press
55x25x4
B: Bench Press
45x10
95x5
135x3
155x3
175x3x8 (EMOM45, Dynamic Effort)
C: Dips
BWx6
45x6
90x8+45x16 (Seth Set)
D: Floor Tricep Extension
25x6
40x8+4+3+1
E: Chin-ups
BWx6
25x6
45x10
45x5
1 Like
2022-03-02T05:00:00Z: Aerobic Conditioning
Rucking
6 miles moderate w/ 35