Sunday, January 17th
Deadlifts [Comp.]
165x5
276x5
320x3
452x3
Standing Military Press
110x5
132x5x5 sets
Tuesday, January 19th
Squats [Comp.]
165x8
245x5
315x5
335x3
355x3x3 sets
Bench Press [Comp.]
165x8
185x5
225x5
245x3
275x3
295x2x3 sets
Walking Barbell Lunges
135x10
155x10x4 sets
45 Degree Back Raise
BW+60x10x5 sets
Recumbant Bike
10 minutes at 12
Trained at work today. Squats felt awesome, anything under 200k feels amazing without a belt and lower body flexibility seems to have come a long way. Bench feels pretty strong but the five cent bar at work felt like it was coated with Teflon and my hands kept sliding further out.
Wednesday, January 20th
Half Mile Run
3 minutes 19 seconds
Avg. 9.2 MPH
EZ Bar Curls [varying grips]
90x10x3 set
…
AW Curls
12x15/sx3 sets
Hanging Leg Raises
BWx12x2 sets
…
Boxer Crunches [held to forehead]
BW+16x15x2 sets
C2 Rowing Sprint
1000m (4 minutes)
Thursday, January 21st
Bench Press [Comp.]
165x8
185x5
205x3
Deadlift [Comp., no belt]
165x5
289x5
353x5
441x3
469x3
507x2
Pull/Chin-Up Circuit
Wide-Grip Pull-Ups
BWx14/6
…
Medium-Grip Pull-Ups
BWx4/3
…
Medium-Grip Chin-Ups
BWx3/3
…
Narrow-Grip Chin-Ups
BWx2/2
(37 total)
Facepulls [to neck]
110x15
115x15
120x5
…
Single-Arm DB Row
80x10x3
Standing Machine Calf Raise [2s pause at bottom]
155x10
175x10
195x8
…
Jumping Calf Squat
95x25x2
95x30
Pull-Ups and Chin-Ups are done one grip to 1 RSF then immediately on to next grip and “…” denotes super sets (no rest). Great session today, deadlifts felt like a feather.
Friday, January 22nd
Squats [Comp.]
165x8
265x3x3 sets
Single-Leg Box Squats [to below parallel]
BW(210)x12/s x3 sets
…
Single-Leg KB RDL
24kx12/s x3 sets
Dips
BW(210)+mini band x 20/15/8-4-3
(50 total)
Smith JM Press
95x8x3 sets
KB Pullover Press
24k x 12
24k x 8
24k x 6
Rope Pressdown
30 reps
Probably the best tricep session I’ve ever had; dips with bands added are going to become a staple and the JM press done on the Smith machine were suprisingly tough.
Sunday, January 24th
Desiel Crew Shoulder Warm-Up
7.5x1 set
Seated Delt Triad
Side Lateral Raise
22.5x12x3
…
Front DB Raise
22.5x12x3
…
Seated DB OHP
22.5x12x3
DB External Rotations
12.5x10/sx2
No-Money (10s hold)
3x2 sets
Forward AB Wheel Rollout
10x3 sets
…
Russian Twists
20x20x3 sets
Half Mile Run (9.5 avg.)
3 minutes 10 seconds
C2 Rowing Sprint
1000m
3 minutes 55 seconds
Got LASIK done on Saturday so I had to omit any heavy work today, which meant skipping shirted bench on Saturday and military presses today. Everything considered, today went well. Half mile run was a 9 second PR with more in the tank and I somehow managed to keep my 1000m row time under 4 minutes after being completely exhausted.
Back to heavy stuff on Tuesday.
Monday, January 25th
“Extra” today, I’ve got the point where I really can’t go a day without doing something in the gym… obsessive but probably a good habit.
Standing Barbell Curls [various grips]
95x8
115x6
105x8
95x10
Seated 45 Degree Incline Curls
30x8/sx3 sets
Reverse EZ Curls
50x12x2 sets
Standing Machine Calf Raise [2s pause at bottom]
195x8x2
…
Jumping Calf Squat
105x25x2
Seated Calf Press
20/sx1
Recumbant Bike
12 Resistance, ~70 RPM
10 minutes
Great numbers on your lifts. How tall are you and how much do you weigh if you dont mind me asking. I dont train for lifting competitions but we train pretty much the same way when Im lifting weights, you just do it with alot more frequency. Whats your max deadlift? thats the 1 lift Im pretty much obsessed with lol, Im going to be bringing mine back up as soon as my body gets used to my conditioning again.
[quote]Myspacebarbroke wrote:
Great numbers on your lifts. How tall are you and how much do you weigh if you dont mind me asking. I dont train for lifting competitions but we train pretty much the same way when Im lifting weights, you just do it with alot more frequency. Whats your max deadlift? thats the 1 lift Im pretty much obsessed with lol, Im going to be bringing mine back up as soon as my body gets used to my conditioning again.[/quote]
Thanks.
I’m 6’0, 210 right now but I lift at 198. Best deadlift in competition is 661lbs and 684 in the gym.
Tuesday, January 26th
Squats [Comp.]
175x8
265x3x3 sets
Bench Press [Comp.]
155x8
185x5
225x5
248x3
265x3
287x3x3 sets
Step Back Lunges [w. front squat grip]
135x6/sx3 sets
45 Degree Back Raise
BW(208)+65x12x4 sets
Pulldown Crunches
100x12
140x12
160x12
Cable Oblique Pushdown
60x12/sx2
your a strong ass dude. i’ll be checking this out now and again (saw your youtube vids).
Wednesday, January 27th
Dips
BW(209)+mini band x 22/16/8-4-4
(54 total)
Smith JM Press
105x8x3 sets
Mini Band Pressdowns
30x1
400m Sprints
11 MPH x 2 sets
Thursday, January 28th
Dynamic Warm-Up
-Leg Swings [front/side]
-BW Squats
-Bird Dogs
Bench Press [Comp.]
165x5
175x5
185x5
200x3
Deadlift [Comp.]
165x5
287x5
364x5
430x3
…add belt/suit bottoms…
496x3
540x2
584x1
…straps up…
628x1
Steated Single Arm Cable Rows [both at same time]
15x4 sets
Deadlift feels strong but slightly under trained, will probably go back to 5/3/1 after this program ends in a few weeks. 628 was easy off the floor but stuck to my thighs due to a complete lack of baby powder…my bad, good rep though.
Below done in afternoon at work.
Foam Rolling [entire body]
Pull/Chin-Up Circuit
Wide-Grip Pull-Ups
BWx15/7
…
Medium-Grip Pull-Ups
BWx6/4
…
Medium-Grip Chin-Ups
BWx4/2
…
Narrow-Grip Chin-Ups
BWx3/2
(43 total [+6 from last week])
DB Pullovers
60x15x2 sets
Tabata Circuit
20on/10off for 4 minutes
KB Swings with 16k
SA KB Push Press with 24k
C2 Rowing Sprint
1000m
3 minutes 47 seconds
Recumbent Bike
10 minutes at 12
Great training today; very happy with the 6 rep improvement on chin/pull-ups this week and my performance on the energy system work. Not sure how I guilted myself into doing the Tabata but it wasn’t to bad, 1000m C2 sprint is a 8 second PR and I think I’ve got enough gas to get 3:40 or so if I go a little harder at 600-700m.
Friday, January 29th
Foam Rolling [entire body]
High Incline DB Bench Press
80x16/10
…
Low Incline DB Bench Press
80x6/4
…
Flat DB Bench Press
80x5/4
(47 total)
Fly-Aways
35x1RSFx2 sets
Incline Walking
5% Incline, 3.8 MPH
10 minutes
Saturday, January 30th
Foam Rolling [entire body]
Squats [Comp.]
176x8
276x5
309x5
386x3x2 sets
408x3x2 sets
…add belt…
441x2x3 sets
Glute-Ham Raise
BW(208)x15x4 sets
Squats were actually quite easy today, no sacroiliac pain whatsoever.
Sunday, January 31st
Standing Military Press
110x5
121x5
132x5
143x5x2 sets
132x5
Standing Barbell Curls [various grips]
110x8
121x6x2 sets
121x8
Seated Delt Triad
Side DB Lateral Raise
25x12x2 sets
…
Front DB Raise
25x12x2 sets
…
DB OHP
25x12x2 sets
Reverse Incline DB Hammer Curls
30x12/sx2 sets
Neutral Chin-Ups
39 seconds x 2 reps
Lat-Pulldowns
12x2 sets
Quick and easy session. Mental note, my military press sucks–granted its grossly undertrained it still sucks, need to keep it in the rotation EVERY single week, no exceptions. Try spreading a chin-up over a minute time frame…not fun.
Tuesday, February 2nd
Squat [Comp.]
165x5
254x5
298x5
342x5
…add belt…
386x7
Glute-Ham Raise
BW(208)+Chain(20)x17/13/11/9=50 total
Pull/Chin-Up Circuit
Wide-Grip Pull-Ups
BWx16/8
…
Medium-Grip Pull-Ups
BWx6/4
…
Medium-Grip Chin-Ups
BWx3/3
…
Narrow-Grip Chin-Ups
BWx3/3
(46 total [+3 from last week])
First day back on 531, squat feels like dirt right now but is just massively under-trained…should be getting 12+ reps with that weight.
Wednesday, February 3rd
Foam Rolling [entire body]
Standing DB Curls
50x10
45x8x2 sets
45x6x2 sets
1-Minute Chin-Ups [neutral grip]
60sx1x3 sets
Seated Delt Triad
Side DB Lateral Raise
22.5x15x2 sets
…
Front DB Raise
22.5x15x2 sets
…
DB OHP
22.5x15x2 sets
TRX Facepulls
BWx15x3 sets
…
No-Money [mini band]
10sx3x3 sets
400m Sprint
11.5 MHPx1
Incline Walking
5% Incline, 3.8 MPH
5 minutes
Diet was off today and I’m still suffering the repercussions now. All considered a good fluff session…lack of energy caught up with me after the first sprint,so I called it there.
Thursday, February 4th
Foam Rolling [entire body]
Bench Press [Comp.]
165x5
185x5
221x5
245x11
Dips
BW(209)+mini band x 25/15/10/8
(58 total)
Smith JM Press
105x10x3 sets
Cable Pressdowns
10x3 sets
Incline Walking
5% Incline, 4 MPH
0.67 Miles
10 minutes
Recumbent Bike
5 minutes at 12
~70 RPM
245x11 was one rep short of a PR, done on my last cycle of 531 (weight was actually 242 last time as I was at the U using kg plates), so I’m happy with that…feels great to be doing 531 again. Dips felt stronger then last week especially on the first set.
Did some extra foam rolling as hamstrings are still suffering from Tuesdays squats.
Friday, February 5th
Foam Rolling [lower body]
Tabata Protocl (x2)
TRX Suspended Push-Ups x BW
…
Single-Arm KB Push Press X 24kg
…
Overhead Medicine Ball Throw x 9kg
Incline Walking
5% Incline, 4 MPH
– Miles
5 minutes
Wasn’t feeling like doing any extra work today but really needed to blow off some steam.