Midwest Madness

Training Training Logs
222

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Week 3: (Mar 13 - 19, 2023)

Monday: Shoulders & Biceps

  • Warmup: 3x5 Slam Ball (15lb)
  • Standing Military Press – 5/3/1+
    • 5 @ 75%: 155lb x5
    • 3 @ 85%: 175lb x3
    • 1+ @ 95%: 195lb x5
  • DB Military Press – 4x12
    • 45lb x12
    • 50lb x12
    • 55lb x12
    • 60lb x12
  • Side Laterals – 2x12
    • 25lb x12
    • 35lb x16
  • DB Incline Rows – 2x12
    • 45lb x12
    • 65lb x16
  • DB Curls – 2x12
    • 35lb x12
    • 35lb x12
  • Hammer Curls – 2x10
    • 40lb x10
    • 40lb x10
3 Likes
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Strong

1 Like
224

Wednesday

  • Rowing Intervals: 8x500m, 2 min
2 Likes
225

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Saturday

  • 3 Mile Ruck (55lb)
  • DB Decline Bench Press
    • 50lb x12
    • 60lb x12
    • 70lb x12
  • DB Incline Bench Press
    • 70lb x12
    • 70lb x12
    • 70lb x12
  • DB Flat Bench Press
    • 90lb x12
    • 90lb x12
    • 90lb x12
  • DB Chest Fly
    • 35lb x15
    • 40lb x12
    • 40lb x12
  • DB Tricep Rollbacks
    • 40lb x10
    • 40lb x10
    • 40lb x10
  • Cable Tricep Pushdown
    • 50lb x10
    • 50lb x10
    • 50lb x10

Notes: Been focusing on diet lately (zero carb) and teaching my kids how to exercise. They are starting to take an interest so that is exciting for me.

3 Likes
226

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Week 5: (March 26 - April 1, 2023)

Monday: Shoulders & Biceps

  • Standing Military Press – 5/3/1+
    • 5 @ 65%: 140lb x5
    • 5 @ 75%: 160lb x5
    • 5+ @ 85%: 180lb x
  • DB Military Press – 4x12
    • 45lb x12
    • 55lb x12
    • 55lb x12
    • 55lb x12
  • Side Laterals – 4x12
    • 25lbx12
    • 25lbx12
    • 25lbx12
    • 25lbx12
  • Rear Laterals – 4x12
    • 30lb x12
    • 30lb x12
    • 30lb x12
    • 30lb x12
  • DB Curls – 4x12
    • 35lb x12
    • 35lb x12
    • 35lb x12
    • 35lb x12
  • Hammer Curls – 4x10
    • 40lb x10
    • 40lb x10
    • 40lb x10
    • 40lb x10

2 Mile Walk

2 Likes
227

Wednesday
-2.5 mile Ruck (50lb)

2 Likes
228

Strength A: Squat & Bench

  • Back Squat – 5/3/1 (No + Set)
    • 5 @ 65%: 275lb x5
    • 5 @ 75%: 315lb x5
    • 5 @ 85%: 355lb x5
  • Bench Press – 5/3/1+
    • 5 @ 65%: 210lb x5
    • 5 @ 75%: 245lb x5
    • 5 @ 85%: 275lb x12
  • Weighted Dips – 3x10 (55lb)
  • Triceps Assistance – 3x12 (75lb)
  • KB Row - 3x15 (55lb)

Note: starting something new on Monday…trying a few workouts out this week.

2 Likes
229

Week 1: (Apr 2 - Apr 8, 2023)

Monday: Strength A (Squat & Bench)

  • Camber Bar Squat – 5/3/1
    • 5 @ 65%: 275lb x5
    • 5 @ 75%: 315lb x5
    • 5 @ 85%: 355lb x5
  • Bench Press – 5/3/1
    • 5 @ 65%: 210lb x5
    • 5 @ 75%: 245lb x5
    • 5 @ 85%: 275lb x5
    • Joker Set(s): 295lb x5
  • Dips – 3x20 (Bodyweight)
  • Triceps Pushdown – 3x8 (75lb)
  • DB Row - 3x12 (75lb)
2 Likes
232

——————————————
Week 1: (Apr 16 - Apr 22, 2023)

Monday: Strength A (Back Squat | Bench)

  • A: Squat – 5/3/1+
    • 5 @ 65%: 275lb x5
    • 5 @ 75%: 315lb x5
    • 5 @ 85%: 355lb x8
  • B: Bench Press – 5/3/1+
    • 5 @ 65%: 210lb x5
    • 5 @ 75%: 245lb x5
    • 5 @ 85%: 275lb x8
  • C: Weighted Dips – 5x10 (50lb)
  • D1: DB Incline Press 3x12 (70lb)
  • D2: Tricep Pushdown – 3x12 (75lb)
3 Likes
233

How long did it take you to get your bird?

234

Got it right away on the first morning hunt. They were roosted in the woods nearby where I setup a blind. Fun hunt though.

2 Likes
235

I never thought to ask this before even though it’s in your title log, but what state are you from? If you don’t mind sharing

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Iowa

1 Like
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Tuesday: Conditioning A (Ruck)

  • Ruck 2.5 Miles (+50lb)
2 Likes
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Wednesday: Strength B (Deadlift | Press)

  • A: Deadlift – 5/3/1
    • 5 @ 65%: 295lb x5
    • 5 @ 75%: 345lb x5
    • 5 @ 85%: 385lb x5
  • B: Press – 5/3/1+
    • 5 @ 65%: 135lb x5
    • 5 @ 75%: 155lb x5
    • 5 @ 85%: 180lb x8
  • C: Chest Supp. T-Bar Rows – 5x10 (165lb)
  • D1: Side Laterals – 2x20 (25lb)
  • D2: DB Bicep Curl – 2x10 (35lb)
  • E1: Rear Lateral - 2x20 (30lb)
  • E2: DB Hammer Curl 2x10 (45lb)

DIY Chest Supp. T-Bar Row

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image4032×3024 3.42 MB

3 Likes
239

nice piece of equipment.

240

Play-it-Again Sports bargain bin items collected over the years.

2 Likes
241

Chores = Done

Next up…with the kiddos and popcorn.

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image1200×847 161 KB

2 Likes
242

Friday: Strength C (Fr. Squat | Clean & Press)

  • A: Front Squat – 5/3/1
    • 5 @ 65%: 185lb x5
    • 5 @ 75%: 215lb x5
    • 5 @ 85%: 240lb x5
  • B: Hang Clean & Push-Press – 5/3/1
    • 5 @ 65%: 140lb x5
    • 5 @ 75%: 160lb x5
    • 5 @ 85%: 180lb x5
  • C: Pull-Ups & Chin-Ups – 50 reps
  • D1: DB Incline Row - 5x10 (50lbs)
  • D2: Hanging Leg Raise - 5x10
3 Likes
243

Week 2: (Apr 24 - Apr 30, 2023)

Wednesday: Strength A’ (Fr. Squat | Bench)

  • A: Front Squat – 5/3/1
    • 3 @ 70%: 200lb x3
    • 3 @ 80%: 230lb x3
    • 3 @ 90%: 260lb x3
  • B: Bench Press – 5/3/1+
    • 3 @ 70%: 230lb x3
    • 3 @ 80%: 260lb x3
    • 3 @ 90%: 295lb x7
  • C: Weighted Dips – 5x10 (50lb)
  • D1: DB Incline Press 3x12 (70lb)
  • D2: Tricep Pushdown – 3x12 (75lb)

Sunday: Strength B (Deadlift | Press)

  • A: Deadlift – 5/3/1
    • 3 @ 70%: 320lb x3
    • 3 @ 80%: 365lb x3
    • 3 @ 90%: 410lb x3
  • B: Press – 5/3/1+
    • 3 @ 70%: 145lb x3
    • 3 @ 80%: 170lb x3
    • 3 @ 90%: 190lb x7
  • C: Pendlay Rows – 5x5 (225lb)
  • D1: Side Laterals – 2x15 (25lb)
  • D2: DB Bicep Curl – 2x10 (35lb)
  • E1: Rear Lateral - 2x15 (30lb)
  • E2: DB Hammer Curl 2x10 (45lb)
3 Likes