Wednesday
Warmup:
1000m on concept 2 rower
Overhead Med Ball Throw 10 throws
Strength:
Trap Bar Deadlift 265 x 3 300 x 3 340 x 6
Press (w/ Trap bar) 5 x 5 @ 105lbs (60 sec. rest b/t sets)
Assistance:
Barbell Curls 3 sets x 10 reps 55 lbs
Back Raises (bodyweight) 3 x 15
Reverse Pec Dec Flye 40lbs x 25, 25, 25, 25
Friday
Dynamic: 3x5 long jumps
Strength:
Squat 5x5 200lbs 60s rest
Floor Press 145x3, 170x3, 190x10
Assistance:
Chin-ups BW x 10,5,5,5,5,5,5,5,5 (50 total)
Sidebends 2x25 80lbs
Floor press 135x15,13,10
DB floor press 60x10,10
Saturday
2 mile treadmill walk w/ 60lb vest on
Monday
Strength:
Trapbar deadlift 5x3 @ 285lbs 60s rest
Trapbar shoulder press 95x3, 110x3, 125x7
Assistance:
Barbell curls 3x10 65x10, 70x10,10
Back raises 3x10-15
Facepulls 4x25 40x25, 50x25,25,25
Wednesday
didn’t get my 2 mile weighted vest walk in yesterday. Wow that was the craziest day I’ve had at work! I started working at a level 1 prison a little over a year ago and while some violent stuff happens every so often its pretty calm most days. Yesterday was not one of those days! Not sure I’m supposed to talk about stuff that happens inside on a public forum but lets just say someone got shot with a taser 3 times (the 3rd one took him down) and it wasn’t me!
Dynamic
Box jumps 3x5
Strength
Squat 65% x 5 75% x 5 85% x 5+ (go for rep PR)
Bench 5x5 @75% 60s rest between sets
Assistance
Chinups 50 total reps
Side bends 2x25
Tricep pushdown (or Tricep exercise variation if the machine is taken by guys doing cable flyes for the 3rd time this week like last time) 3x15-25
Thursday
Haven’t lifted in a damn week since moving into my house. So much to do! Eventually I’m going to have a pretty badass garage gym, a dream come true!
I have been so busy lately with the house I have only been to the gym once in the last 2 weeks. I do, however, have a rogue fitness ceiling mounted pull up bar! I knock out a few sets throughout the day as I pass through the garage. “Paying the toll” I call it. I did 12 in a row from a dead hang the other day I was pretty happy about. I’ll eventually get a good set of V-dip bars too and eventually after that a rack, barbell, swiss bar, trap bar, prowler, etc etc etc you get the picture. We just got 2 puppies yesterday so they are going to keep me busy as well for a while it never ends! Home gym FTW!