14th Reg? Goddamn you’re not even going to need a compass for Land Nav, just be following cadet trails lol
Phase 3/ Week 9/ SAT 6MAR
Speed Pin Press: 105
Close, Neutral Grip Seated Cable Row: 110
DB Push Press: 30
Straight Arm Pulldown: 60
Lying DB Extension: 20
Phase 3/ Week 10/ MON 8MAR
Snatch-Grip Deadlift: 215
Speed Deadlift: 160
Walking DB Lunge: 45
Dragon Flag: As Rx’d
Dumbell Suitcase Deadlift: 30
Phase 3/ Week 10/ WED 10MAR
Skipped workout due to being in Vegas, I did however do a brutal kettle-bell workout.
Phase 3/ Week 10/ FRI 12MAR
Speed Free Squat (8X2, 2X2): 135/250/240
Rack Pull: 265
DB Reverse Lunge: 35
Phase 3/ Week 10/ SAT 13 MAR
Speed Pin Press (8x3, 2x3): 115, 205
Close, Neutral Grip Seated Cable Row: 130
DB Push- Press: 40
Straight Arm Pulldown: 60
Lying DB Extension: 25
Phase 3/ Week 11/ MON 15MAR
Front Box Squat: 185
Speed Deadlift: 185
Walking DB Lunge: 45
Dragon Flag: As Rx’d
DB Suitcase Deadlift: 35
The reason for staying with the 45’s on the walking lunge is because that unfortunately is the heaviest pair of DB’s I own.
Phase 3/ Week 11/ WED 17 MAR
Happy St. Patty’s Day! Guess that’s why the usually packed gym looked like a ghost town today.
Low-Incline DB Press: 65
Pronated-grip Seated Row: 140
Band Resisted Push-up: As Rx’d
Face Pull with External Rotation: 65
Behind the neck band pull apart: As Rx’d
So the reason why the row, and face pulls jumped up so much is because we did this at the university gym and their cable system is a lot smoother thus easier than the one at my house.
Phase 3/ Week 11/ FRI 19 MAR
Speed Squat: 150
Rack Pull from Kneecaps: 275
Wall Ankle MOB
DB Reverse Lunge: 45
Cable Wood Chop
Bulgarian SS ISO Hold
Rack pull’s felt good, had to switch to a mixed grip on the last set however as my grip was fatiguing.
Phase 3/ Week 11/ SAT 20 MAR
Well, I decided to run a 10K this morning with a buddy of mine. This probably was not one of my better ideas as I am nursing an Achilles tendinitis injury in my left leg. I still managed to finish in 48 minutes but that’s not all that good of a time for me. I have also come down with a case of bronchitis which the 10K I am sure exacerbated. Thank God this next week is a light one.
Speed Pin Press: 125
Close, Neutral-Grip seated Row: 140
DB push-Press: 45
Straight Arm Pulldown: 65
Lying DB Extension: 25
Phase 3/ Week 12/ MON 22MAR
Front Box Squat: 205/185
Walking DB Lunge: 50
Dragon Flag
DB Suitcase DL: 50
Did this workout at school so I was able to get my hands on some heavier DB’s. Front Squats were challenging but I definitely felt confident with that amount of weight. The rep scheme was 2X2, 1X4. I feel like box squats are harder than free squats however I have heard people say the opposite is true. Either way I think I could def front squat 205 without a box.
Phase 3/ Week 12/ WED 24MAR
Pronated Grip low incline DB Press (2X2/1X4): 70/65
Band resisited push-up: As Rx’d
Supinated-grip cable seated Row: 150
Face Pull w/external rotation: 70
Behind the neck band pull-apart: As Rx’d
70 lb DB’s are no joke! The hardest part of this damn lift is getting that first rep. I went a little too narrow on my first rep and ended up failing the lift with the right dumbbell colliding with my left middle finger. Needless to say that hurt a little bit. This was a quick workout which I liked because it was at the university gym where you can’t use chalk, and everyday is upper body day. Since I started working out there in January I can count on two hands the number of people I heave seen using the squat rack for the proper exercises. Two of them were FEMALES!
Phase 3/ Week 12/FRI 26MAR
Speed Free Squat (5x2@55%1RM/2X2 Heavy) 135/255(PR)
Rack Pulls from kneecaps: 285(PR)
Barbell Reverse Lunge: Front Foot Elevated: 105
WOW! Free Squats felt great! I was really surprised how easily I was able to fire out of the hole. The second rep on the second set was a little ugly as I let my torso drift a little too far forward. I am shooting for a 275 Box Squat come moving day in 5 weeks and I think it should be no problem.
I had to go to a mixed grip on the Rack Pulls as my grip strength is not keeping up with my other strength. I still refuse to use straps or gloves, just a mixed grip and some chalk should be good for the 300 I hope to pull on moving day.
Phase 3/ Week 12/ SAT 27MAR
Speed Pin Press (5X3/2X2): 115/210
Close neutral grip seated row: 170
DB Push-Press: 45
Straight Arm Pulldown: 65
Had to stick with 45’s on the push press because all the 50’s were AWOL. FTR I hate straight arm pulldowns.
My Front Box Squats are at least 40 lbs lighter than my free Front Squat. It depends a lot on the height of the box you’re using and if you’re doing a more touch n go style or Westside pause.
Keep it up!
[quote]IronAbrams wrote:
My Front Box Squats are at least 40 lbs lighter than my free Front Squat. It depends a lot on the height of the box you’re using and if you’re doing a more touch n go style or Westside pause.
Keep it up![/quote]
As per Eric’s Guidance I am touch and go. I reckon once I finish this program I will do a 1RM on the Free Front Squat to see where I stand.
Phase 4/ Week 13/ MON 5APR
Anderson Front Squat from pins: 205
Speed Deadlift: 165
Barbel Reverse Lunge with Front Squat Grip: 125
Pallof Press: As Rx’d
The Barbell Reverse Lunges were fuckin brutal! I was twitching and pouring sweat when they were all said and done. It probably didn’t help that I was working out in my garage and it is 85 here.
Phase 4/ Week 13/ WED 8APR
Close-Grip Incline Press: 155
Decline Close-grip Bench: 155
Chest-Supported row with pronated group: 70
Hammer Curl:25
I know I should be moving more weight on the decline, but honestly I have never done decline bench ever so I went with a conservative weight. I will probably go up at least 10 lbs next week.
Phase 4/ Week 13/ FRI 10APR
Box Squat @50%1RM: 125
Natural Glute-Ham Raise: As Rx’d
DB Forward Lunge: 45
Single Leg Squat to Box: BW to 14" box
Bar Rollout, knees on 4" Box: As Rx’d
Phase 4/ Week 13/ SAT 11APR
Speed Bench Press @ 50@ 1RM: 115
Close-Grip Barbell Floor Press: 165
Neutral Grip Pullup: 10lbs
One-Arm DB Row: 45
Close Grip Pushup: 45
Two more weeks then moving day! I have really enjoyed this program thus far and I am really excited to see how my numbers have gone up.