12/14: AM Max Effort Lower
A1: Band Seated Leg Curls
black band x25x4
A2: Kettlebell Swing
35x25x4
A3: Belt Squat
45x25x4
B: Front Box Squat
45x10
95x5
135x3
185x1
205x1
225x1 (added belt)
245x1
265x1
285x1 (PR)
C: Hip Thrust
45x10
135x3
185x5x4
Don’t know how I feel about these.
D: One-Arm Barbell Row
50x3
75x6x4
E: Ab Wheel Rollout
BWx10x4
F: Belt Split Squat
45x5
90x5
135x6x4
Notes
Nice front squat PR. Felt like I had more in me. Starting to get back into the kick of conjugate.
12/14: PM Conditioning
Running
4 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)
12/15: Conditioning
Running
5.5 miles total; 2.5 miles easy warmup then 5 x (45sec uphill; easy jog to the bottom; 30sec uphill repeat; easy jog to the bottom); easy, short cool down to finish mileage
12/16: AM Max Effort Upper
A1: Overhead Low Band Tricep Extensions
black band x25x4
A2: One-Arm Band Low Row
black band x25x4
A3: One-Arm DB Floor Press
30x25x4
B: Paused Floor Press
45x10
95x5
135x3
155x1
185x1
205x1
225x1
245x1
265x1
275x1
285x1
295x1 (PR)
30 lb PR. Absolutely fantastic day for this exercise.
C: Floor BB Tricep Extension
45x3
65x3
95x5x4
D: Chin-Up
BWx5
(35x5+BWx5)x4
E: EZ Upright Row
75x15x4
I do these with slightly sloppy form as I find it hits my rear delts more this way.
F1: Overhead Band Tricep Extension
black band x15x4
F2: EZ Reverse Curl
45x15x4
Notes
Best workout I’ve had in awhile. I think lifting in the mornings and running in the evenings is the best way to do things. While my diet has been poor, I think all the extra calories are helping. In addition, a lot of extra sleep due to being on break is likely also helping.
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12/18: Dynamic Effort Lower
A1: Banded Leg Curl
black band x25x4
A2: KB Swing
25x25
50x25x2
25x25
A3: Belt Squat
45x25
90x25
135x25
180x25
B: Box Squat
45x10
105x2x18 (EMOM)
These are starting to feel really nice, dialing in my form and making me feel more explosive.
C: Sumo Deadlift
135x1x10 (EMOM45*)
*Every minute on the minute but with 45 seconds instead of 60 seconds.
Notes
Finished early because I had my family over. Still got some good repetition work in during my warmup.
12/20: Dynamic Effort Upper and Conditioning
A1: Band Low Row
black band x25x4
A2: Overhead Low Band Tricep Extensions
black band x25x4
A3: One-Arm DB Bench Press
30x25
40x25
50x20
30x30
B: Bench Press
45x10
95x5
135x3
190x3x3 (medium grip, EMOM)
190x3x3 (close grip, EMOM)
190x3x2 (wide grip, EMOM)
C: Overhead Press
45x10
65x5
95x3
115x3x8 (EMOM)
D: Dips
BWx10
45x3
90x5x4
Feeling really strong on these.
E: DB Lying Tricep Extensions
20x12x4
F: Band One-Arm Lat Pulldowns
black band x10x4
Was kinda lazy and decided not to do pull-ups. I had little rest between sets, basically did one arm and went straight to the other.
G: Rear Delt Raises
20x12x4
Post-Lift Ruck March
50 lb ruck for 3.5 moderate miles
Notes
Long workout, pretty spent. Still went pretty good, though. I need to start doing plyometrics and medicine ball work, especially overhead throws as I am tested on these in ROTC. Will start implementing med ball work on upper body days and lower body plyos on lower body days starting next week.
12/21: Max Effort Lower
A1: Kettlebell Swing
25x25x4
A2: Banded Seated Leg Curl
black band x25x4
A3: Belt Squat
45x25x4
B: Sumo Block Pull (Mid-Shin)
135x5
185x3
225x2
275x1
315x1
335x1 (added belt)
365x1
385x1
405x1 (PR, never done before)
C: Hip Thrust
135x3
185x5x5
D: Meadows Row
25x3
50x3
75x6x5
F1: Band Oblique Crunch
black band x20x5
F2: Ab Wheel Rollout
BW x10x5
Notes
Solid workout today. Getting the hang of sumo deadlift technique.
12/21: PM Conditioning
Running
3 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)
12/22: Conditioning
Running
5.75 total; 2.5 miles easy warmup then 8 x (60sec uphill repeats with a very easy jog to the bottom between each); easy, short cool down to finish mileage
12/23: AM Max Effort Upper
A1: Band Lat Pulldown
black band x25x4
A2: Band Tricep Pushdown
black band x25x4
A3: One-Arm DB Press
30x25x4
B: Overhead Med Ball Throw
10x10 total reps
C: Dead-Stop Bench Press (Hole #9)
45x10
95x5
135x3
155x2
185x1
205x1
225x1
245x1
275x1
300x1 (PR, never done before)
This was done with the bar about two inches off of my chest, my weakpoint. Great day for this exercise, especially considering I’ve never done it before. I’m exited to be back in the 300s for bench.
D: Floor BB Tricep Extension
65x3
95x5x5
E: Chin-Up
BWx5
(35x5+BWx5)x5
F: EZ Upright Row
75x15x5
G1: Overhead Band Tricep Extension
black band x15x6
G2: EZ Reverse Curl
45x15x6
Notes
Another great upper body workout.
12/25: Christmas Dynamic Effort Lower
A1: Banded Good Morning
black band x25x4
A2: Banded Face Pull
black band x25x4
A3: Belt Squat
45x25
90x25
135x25
180x25
B: Kneeling Jump+Squat Jump
10 total jumps
C: Box Squat
45x10
105x2x20 (EMOM)
D: Sumo Deadlift
135x1x10 (EMOM30)
Notes
Nice little Christmas session. Cut short so I can spend time with family. Will go back to doing a full session now that I’m starting a new dynamic cycle that wont take as long to do.
12/27: Dynamic Effort Upper
A1: Band Tricep Pushdown
black band x25x4
A2: Band Lat Pulldown To Waistline
black band x25x4
Basically a lat pulldown/pullover hybrid. Felt good in my lats.
A3: One-Arm DB Bench Press
30x25x4
B: Overhead Ball Slam
10x2x5
C: Bench Press
45x10
95x5
135x3
185x2
205x3x3 (medium grip, EMOM)
205x3x3 (close grip, EMOM)
205x3x2 (wide grip, EMOM)
D: Overhead Press
45x10
65x5
95x3
125x3x8 (EMOM)
Probably not gonna do dynamic OHP anymore. Felt awkward and hurts my shoulders and elbows.
E: Dips
BWx5
45x3
90x5x5
F: DB Lying Tricep Extensions
20x12x5
G: Neural-Grip Fat-Grip Pull-up
(BWx5+3+2)x3 (cluster sets)
Underestimated how hard these would be.
H: Rear Delt Raises
20x12x4
2020-12-27T05:00:00Z12/27: Conditioning
Ruck March
50 lb ruck for 2 moderate miles
2020-12-28T05:00:00Z12/28: AM Max Effort Lower
A1: Banded Pulldown Abs
black band x25x4
A2: Seated High Banded Leg Curl
black band x24x4
A3: Belt Squat
45x25x4
B: Box Squat
45x10
135x5
185x3
225x2
275x1 (added belt)
315x1
335x1
365x1 (PR)
Nice Squat PR. I feel like practicing technique during dynamic work helped to achieve this. Also, if otherwise stated, a “box squat” means a box squat to a parallel box. Parallel for me is about 12 inches.
C: One-Leg Romanian Deadlift
20x8
60x6x3
Good stretch in my hammies with these.
D: Banded Walks
doubled black band x100 total steps (50/side)x3
These hurt. First set was a slightly different setup then the last two.
E: One-Arm Chest Supported DB Rows
20x5
60x8x3
F: Band Pullover
black band x20x3
G1: Kneeling Ab Wheel Rollout
BWx12x3
G2: DB Oblique Side Bend
60x15x3
Notes
Great squat workout. Conjugate is working like a dream. It will hopefully work even better when I go back to college and have access to a powerlifter-type gym with more machines and bars. Really exited.
2020-12-28T05:00:00Z 12/28: PM Conditioning
Running
4.07 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)
2020-12-29T05:00:00Z12/29: Conditioning
Running
4.65 miles total; 2 miles easy warmup; 3 sets of (2min at 8:00-10 pace, 1min at 8:30-9:00 pace, 1min at 7:35-45 pace, 2min at 8:30-9:00 pace); easy cool down to finish mileage