Yeah my last press was pretty sloppy …more push press than strict press.
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Been enjoying the full body sessions once again so going to move into that. Read some of Jason Browns articles lately here on Tnation, on his website, and another popular couple weightlifting sites and I think I could use more conditioning focus.
Going to try to keep all my cardio zone 2 but after today I realize that means pulling way back on intensity and just let the process take care of itself.
(Or to put it another way maybe my conditioning has become such trash that even light work gets my heart rate up)
Trying to keep my full body sessions to 45 mins if possible. I like his ideas of focus on one main lift each of the 3 days and hen do a circuit of 3-4 exercises for the rest of the session.
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Week 1:
Monday: Aerobic Conditioning
- Zone 2 Cardio 60-70% Max Heart Rate
- Rower: 5,000m
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Tuesday: Full Body Training
- A: Front Squat 5/4/3/2/1
- 175/195/215/235/255lb
- B1: Push-Press* 5x8 (175lb)
- B2: Barbell Row 5x8 (175lb)
- B3: RDL 5x8 (175lb)
- B4: Hanging Leg Raise 5x8
- *Hang Clean then press away
Here is the recipe for these full body strength sessions.
Strength Workouts
Focus on one main lift first in each session.
Then after the main work is complete move onto a strength circuit of 3-4 exercises targeting the remaining body parts of a full body split (press, push, pull, hinge).
Rest 45-60 seconds between each exercise and round. Choose a load that challenges you but doesn’t prevent you from continuing the work. Leave 2-3 reps in reserve. Aim to complete the workout within 45 mins.
I didn’t rest 60s between every exercise in the circuit, but maybe did a little longer rest between each round more than a minute. Workout completed in well under 45mins. Push press will be the limiting factor in this circuit but all in all I liked this workout and will try to progress on it up to 10 rep sets each exercise then add 5lb.
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Got a good photo of my cheerleading squad tonight too.
And this may be one of the best workout ending cooldown songs I have played in my gym yet…
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What breed of dog is that? He seems concerned about something.
Pug + Beagle Mix = Puggle
He is always very excited and on alert for any potential fun happening.
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Wednesday: Aerobic Conditioning
- Zone 1 Cardio 50-60% Max Heart Rate
- Ruck: w/ doggo and lil’girl
- 2.5 miles (50lbs)
My youngest and I made a cake after our walk. Made dinner and waiting to frost the cake (chocolate +chocolate). Does cake fit my macros…nope but I think I will look back upon this day as a win in years to come 
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Same as when the kids make cakes, you always have to have one even if it’s not gonna fit your macros, being a dad comes first!
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Thursday: Full Body Training
- A: Camber Bar Box Squat 5x3 (315lb)
- Warmups: 175, 245, 265lb
- B1: Pin Press 5x5 (265lb)
- B2: DB Row 5x8 (110lb)
- B3: Sus. Camber Bar GM 5x8 (175lb)
- B4: DB Pinwheel Curl 5x10 (40lb)
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Friday: Full Body Training
- A1: Trap Bar Deadlift 5/4/3/2/1
- 350/400/450/470/490lb
- A2: Overhead Press 5x5 (155lb)
- B1: Pull-Up 5x8
- B2: Dip 5x10
- B3: DB Split Squat 5x8 (100lb)
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Sunday: Full Body Training
- A1: Smith Machine Squat 5/4/3/2/1
- 225/295/345/375/395lb
- A2: DB Lateral Raise 5x8-10 (30lb)
- B1: Push-Press* 5x9 (175lb)
- B2: Barbell Row 5x9 (175lb)
- B3: RDL 5x9 (175lb)
- *Hang Clean then press away
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Me and the spotter got some new toys a week ago. Bells of Steel Multigrip pull-up bar installed on my Rogue rack. Nice purchase for half the price of rogue with free shipping and lifting straps thrown in for good measure. Bells you got a new customer.
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5/3/1 80-ish% TM
PDS = Pyramid Drop Set (doing 2nd set weight for 6-8 reps, and then 1st set weight for 8-10 reps)
Monday
- Camber Bar Box Squat: 5/3/1
- 1x5 @ 70% (270 lb)
- 1x5 @ 80% (305 lb)
- 1x5 @ 90% (345 lb)
- Press: 5’s PRO
- 1x5 @ 70% (135lb)
- 1x5 @ 80% (155lb)
- 1x5 @ 90% (175lb)
- Chins: 100 reps (10x10)
- Dips: 100-200 reps (10x15)
- DB Lateral Raises: 3x10 (30lb)
Tuesday (Aerobic Conditioning)
- Zone 2 Light Cardio
- 108-126 bpm(60-70%) Max Heart Rate
- Rower: 5,000m
Wednesday
- Trap Bar Deadlift: 5’s PRO PDS
- 1x5 @ 70% (325lb)
- 1x5 @ 80% (370lb)
- 1x5 @ 90% (415lb)
- 1x6 @ 80% (370lb)
- 1x8 @ 70% (325lb)
- Bench Press: 3x5/3/1
- 1x5 @ 70% (210lb)
- 1x5 @ 80% (240lb)
- 3x5 @ 90% (270lb)
- DB Rows: 50-100 reps (5x10-20)
- 2x10 (110lb), 3x15-18 (60lb)
- DB Curls: 100 reps (5x20)
- DB Curl 1x20 (30lb)
- DB Hammer 2x20 (30lb)
- DB Pinwheel 2x20 (30lb)
- Raises: 100-200 reps
- DB Lateral Raise: 40 reps (2x20)
- DB Rear Delt Fly: 40 reps (2x20)
- DB Front Raise: 40 reps (2x20)
- Plate Raise: AMRAP
Thursday
- Zone 1 Very Light Cardio
- 90-108 bpm(50-60%) Max Heart Rate
- Walk 2 Miles
Friday
- SSB Squat: 5’s PRO + Widowmaker
- 1x5 @ 70% (270lb)
- 1x5 @ 80% (305lb)
- 1x5 @ 90% (345lb)
- 1x20 @ 45% (175lb)
- Press: BBS
- 10x5 @ 70% (135lb)
- Weighted Pull-Ups: 5x5
- 5x +25lb
- 4x +50lb
- 3x5 +25lb
- DB Incline Press: 50-100 reps (70’s)
- DB Shrugs: 5x20 (70’s)
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Strong sessions across the week
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Sunday
- Warmup:
- Pull-Ups 3x5
- Push downs 2x10
- DB Zottman Curl 2x12
- Smith Machine Row 3x10
- Smith Machine Shrug 3x12
- Wide Grip Lat Pulldown 3x12
- Wide Grip Seated Cable Row 3x12
- EZ Bar Curl 3x8
- Skull Crushers + CG Press 3x10
- DB Pullover 3x20
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Week 2: TMx65/75/85%
Monday
- SSB Box Squat: 5/3/1 + 5x5 FSL
- 1x5 @ 65% (250 lb)
- 1x5 @ 75% (285 lb)
- 1x5 @ 85% (325 lb)
- 5x5 @ 65% (250 lb)
- Press: 5’s PRO + FSL AMRAP
- 1x5 @ 65% (125 lb)
- 1x5 @ 75% (145 lb)
- 1x5 @ 85% (165 lb)
- x15 @ 65% (125 lb)
- Chins: 100 reps (10x10)
- DB Lateral Raises: 5x10 (40lb)
- Dips: 100 reps (5x20)
- Band Pullaparts: 100 reps (5x20)
- FSL 5x5 is BORING but works well in my experience…so I just have to tell my brain to deal with it.
- I modeled my current program after Building The Monolith. I wanted something that I know works well but also something that isn’t so much a 6 week challenge and more something I can cycle a couple times before burning out. Basically made an easier version of BtM avoiding 5x5/3/1 squats and 3x5/3/1 deadlifts as those seem to be the lifts and set/reps that make the program a grind week over week. Subbing in specialty bars where I can too as these seem to alleviate low back fatigue in place of more targeted leg stress.
- I like these SSB Box Squats…and box squats in general. Need to do them more often. Feel much fresher the next day after using a box vs free squat.
- This ended up being quite the shoulder workout. SSB squat puts some stress on traps. Pull-ups and pullaparts hit rear delts, press hit front delt, and DB laterals hit the middle delt. Then dips added some more overall shoulder work to round out the session. All paired nicely with light pressing and supersetting.
- If the rest of my body ever catches up to my Tricep development we might have something to work with here. T-Rex arms turns everything into a Tricep and erector spinae workout.
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Tuesday
- 3 Mile Walk
Wednesday
- 2 Mile Walk
- Deadlift:
- 1x5 @ 65% (300 lb)
- 1x5 @ 75% (350 lb)
- 3x5 @ 85% (395 lb)
- 1x6 @ 75% (345 lb)
- 1x8 @ 65% (300 lb)
- Bench Press:
- 1x5 @ 65% (195 lb)
- 1x5 @ 75% (225 lb)
- 5x5 @ 85% (255 lb)
- DB Rows: 5x10 (60 lb)
- DB Curls: 5x10 (40 lb)
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Friday
- SSB Squat: 3/5/1 5’s PRO, Widowmaker
- 1x5 @ 65% (250 lb)
- 1x5 @ 75% (285 lb)
- 1x5 @ 85% (325 lb)
- 1x20 @ 50% (190 lb)
- Press: BBS
- 10x5 @ 70% (135 lb)
- Weighted Pull-Ups: 5x5
- 5x5 +35lb
- DB Incline Press: 50-100 reps (70’s)
- DB Shrugs: 5x20 (70’s)
2 Likes