Week 5 Day 2
12x (ea. side) single-arm BB rows @75lb
10x floor press @205
:90 sec rest
10x single/arm BB rows @90
8x floor press @225
:90 sec rest
8x single-arm BB rows @105
6+(11) floor press @245
8 pull-ups
8 strict presses @135
4 total sets
100 ft waiters walk (ea. side) w/55lb DB
100 ft crucifix walk w/10lb plates
3 sets
Week 5 Day 3
4 box jumps holding 12lb med ball
9 front squats @185
10 hanging leg raises
:90 sec rest
4 box jumps w/ med ball
7 front squats @210
10 hanging leg raises
:90 sec rest
4 box jumps w/ med ball
5 front squats @235
10 hanging leg raises
5 deadlift rows @275
8 deadlifts @315
3 total sets
75ft Zercher log carry @165lb
12 SSB lunges @135
3 total sets
Week 5 Day 4
10 wide-grip pull-ups +20lbs
12 Z presses @105
16 hanging windshield wipers
:120 sec rest
8 wide-grip pull-ups +35lbs
9 Z presses @125
16 hanging windshield wipers
:120 sec rest
6 wide-grip pull-ups +50lbs
7 Z presses @145
16 hanging windshield wipers
5x cambered Swiss bar bench press @240lbs
5x plate halos each side
5 total sets
25 close-grip push-ups
12 lateral raises w/30lb DB
15 double-banded face pulls
3 total sets
one-arm plank sled rows w/140lbs
2 sets each side
disappointed on the last set of Z presses . . I wanted more but got out of the groove . . I don’t have a great set-up for them either, I’ll be in better shape when my full rack comes next week
Week 6 Day 1
5 box jumps
10x deficit (3”) deadlifts @295
:30 sec one-arm plank (ea. side)
2 sandbag over shoulder
:90 sec rest
5 box jumps
8x deficit DLs @335
:30 sec one-arm plank
2 sandbag over shoulder
:90 sec rest
5 box jumps
6+(9) deficit DLs @375
:39 sec one-arm plank
2 sandbag over shoulder
4x6 SSB squats @245lbs
50ft suitcase farmers carry w/205
4 rounds each side
Week 6 Day 2
8x Pendlay row @185
12x Bench press @175
1:00 min flutter kicks
:120 sec rest
8x Pendlay row @195
9x Bench press @210
1:00 min flutter kicks
:120 sec rest
8x Pendlay row @205
7+(10) Bench press @240
1:00 min flutter kicks
5 neutral-grip pull-ups +35lbs
5 strict presses @150
5 total sets
3x20 rear delt flyes w/15lb DB
real happy with how fast the presses moved today . . kept the assistance to a minimum as I was feeling pretty run down at that point
Week 6 Day 3
9x Front Squats @185
10 BB rollouts
7x Front squats @210
10 BB rollouts
6x Front squats @235
10 BB rollouts
5x5 Deadlifts @355
75ft 200lb sandbag carry after sets 1,3,5
3x15 SSB good mornings @85
3x15 Zercher squats @105 (pump-style, no lockout)
first time ever really doing good mornings with a bar; I’m gonna record myself next time to make sure my forms good before I up the weight
felt really good this workout, I hadn’t eaten since about 3 hours prior and just ate a banana and some BCAAs right before getting into it
Week 6 Day 4
12 wide-grip pull-ups
9 BTN presses @120lb
20 hanging windshield wipers
:90 sec rest
10 wide-grip pull-ups
7 BTN presses @140lb
20 hanging windshield wipers
:90 sec rest
10 wide-grip pull-ups
4+(8) BTN presses @160lb
20 hanging windshield wipers
10x3 EMOM swiss bar bench press @135+blue band (80lbs @top)
supersetted w/
5x one-arm BB row @95lb (alternating sides each round)
12x DB lateral raises @20lb
12x rear delt flyes @15lb
10x leaning one-arm lateral raises @15lb (each side)
3 total sets
Week 7 Day 1
10x Rack DLs (1” below knee) @335
10 dragon flags
3x 200lb sandbag over shoulder
:90 sec rest
8x Rack DLs @385
10 dragon flags
3 sandbag over shoulder
:90 sec rest
6+(10) Rack DLs @435
10 dragon flags
3 sandbag over shoulder
150ft 150lb sandbag carry
3 sets
12x Reverse lunges w/55lb DBs
20x hammer curls w/25lb DBs
3 total sets
Skipped squats today as my makeshift rack is on the patio and it was raining most of the day; my power racks not supposed to be delivered until the end of July now.
This past week I’ve upped my carbs from about 125 to 250 a day and I definitely feel a lot stronger . . gonna stay around 25” for awhile now
Week 7 Day 2
10x Bent-over rows @205
8x Close-grip bench press @205
30 russian med ball twists
:90 sec rest
10x BOR @205
6x CGBP @235
30 russian med ball twists
:90 sec rest
10x BOR @205
2+(6) CGBP @265
30 russian med ball twists
10x3 EMOM Strict press @115 + chains (45lbs @ top)
Giant set:
20x Close-grip push-ups
12x Meadows row @50lb (ea. side)
12x lateral raises @15lb DBs
12x rear delt flyes @15lb DBs
3 total sets
Week 7 Day 3
5 box jumps
8 Zercher squats @185+chains (45lbs @top)
1:00 min plank
:90 sec rest
5 box jumps
5 zercher squats @225+chains
1:00 min plank
:90 sec rest
5 box jumps
2+(4) Zercher squats @255+chains
1:00 min plank
10x3 EMOM DLs @295+band (80lbs @top)
3x15 banded leg curls
3x20 KB swings w/50lb KB
3x15 hammer curls (ea. side) w/20lb DBs
Really felt it in the traps after the heavy zerchers. Also really happy with how fast the DLs moved. I have a yoke on the way now too so I’m really considering entering a strongman competition in Bloomsburg in September . . we’ll see . .
Week 7 Day 4
8 pull-ups + 35lbs
9 push presses @150lb
:90 sec rest
6 pull-ups + 70lbs
7 push presses @175
:90 sec rest
6 pull-ups + 70lbs
4+(5) push presses @195
8x bent-over rows @215
8x cambered swiss bar bench press @215
3 total sets (supposed to be 4 sets but the 90+ degree heat had me beaten down)
15x Arnold presses @45lb
15x lateral raises @20lb
20x banded face pulls
3 total sets
was off the grid for the last 4 days tenting with the family . . felt good to get back into it today
Week 8 Day 1
15x KB swings w/50lb KB
8x trap bar DLs (low handles) @345lb
8 BB rollouts
:90 sec rest
15x KB swings
6x trap bar DLs @395
8 BB rollouts
:90 sec rest
15x KB swings
2+(4) trap bar DLs @445
8 BB rollouts
10x3 SSB box squats EMOM @245 + chains
3x12 single-leg hip thrusts @115
3x150ft sandbag carry w/150lb sandbag
Week 8 Day 2
12x Meadows row (ea. side) @55lb
9x Floor press @205
12x bandy twisty things
:90 sec rest
10x Meadows row @65
7x Floor press @235
12x bandy twisty things
:90 sec rest
8x Meadows row @75
4+(8) Floor press @265
12x bandy twisty things
4x8 strict press @145 (last rep on last set was really slow; tris were pretty fried)
12x lateral raises w/20lb DB
12x banded face pulls
30ft plank row (from side position) ea. side @95lb
3 sets
I had a huge lunch about 1pm and didn’t eat anything until I started this workout at around 615 (I had 2 scoops of BCAAs and electrolytes preworkout) . . surprisingly I didn’t get hungry at all until after I was done
got away from the prescribed workout today (had absolutely no motivation to do heavy front squats) and decided to do a strongman workout with my new yoke
went light as this the first time I’ve ever done yoke carries:
50ft yoke carry @355lb then ran back and picked up a 200lb sandbag and carried it to the yoke then walked the yoke back 50ft then ran back again and grabbed the sandbag and carried it back . . did that for 3 sets . . holy smokes, I haven’t sucked air that hard in quite awhile
Week 8 Day 4
10 wide grip pull-ups + 35lbs
10 Z presses @115
16 oblique crunches
:90 sec rest
10 wide pull-ups + 35lbs
8 Z presses @130
16 oblique crunches
:90 sec rest
10 wide pull-ups + 35lbs
6+(8) Z presses @150
5x5 cambered swiss bar bench press @255
15x lateral raises w/20lb DB
15x rear delt flyes w/15lb DB
15x one-arm KB row (ea. side) w/55lb
3 total sets
I think I finally figured out how to do lateral raises correctly instead of just trying to move the weight . . ah, the gains I’ve been missing this whole time
Week 9 Day 1
3 sandbag over shoulder (200lb)
8 front squats @195
1:00 min plank
:90 sec rest
3 sandbag over shoulder
5 front squats @225
1:00 min plank
:90 sec rest
3 sandbag over shoulder
2+(5) front squats @255
1:00 min plank
10 bent over rows w/ bands pulling away (to engage lats) as warmup to DL
4x8 Deadlifts @335
8x SSB good mornings @115
8x close stance (inside shoulders) SSB box squats @185
3 total sets
everything moved great this evening . . definitely had at least 2 more front squats on the + set
I’m really liking the sandbag over shoulder too, really makes you feel powerful
Week 9 Day 2
handful of cashews, almonds, and 10g BCAAs pre workout (had not eaten for about 4 hours prior)
8x Pendlay row @205
10x bench press @190
30 crossbody mountain climbers
:90 sec rest
8x Pendlay row @215
8x bench press @225
30 crossbody mountain climbers
:90 sec rest
8x Pendlay row @225
6+(10) bench press @255
30 crossbody mountain climbers
3x5 strict log press @155 (these got cut short due to rain)
15x one-arm KB row (ea. side)
15x banded face pull
15x hammer curls w/swiss bar
3 total sets
I feel like my press is really lagging behind my other lifts right now . . any broad recommendations?
Week 9 Day 3
15 KB swings
9 snatch-grip Deadlifts @315
10 dragon flags
:90 sec rest
15 KB swings
7 snatch-grip Deadlifts @365
10 dragon flags
:90 sec rest
15 KB swings
4+(5) snatch-grip Deadlifts @405
10 dragon flags
I wanted to finish up with some heavy sandbag carries but those DLs really wiped me out so I opted for some light assistance instead:
3x15 banded leg curls
8x SSB step-ups @115
4 sets each side
Week 9 Day 4
5x Snatch-grip high pull @185
8x yoke press w/crossmember @eyebrow height @170
30 seated med ball twists
:90 sec rest
5x SGHP @185
6x yoke press @175
30 med ball twists
:90 sec rest
5x SGHP
4+(6) yoke press @180
30 med ball twists
8x3 banded bench press EMOM @185 + 80 @the top supersetted w/ Meadows row @85lbs (alternating sides ea. round)
2x Lateral raise drop set
3x15 banded face pull
had eggs, bacon, ham, sourdough toast, and cashews for breakfast then trained about 2 hours later . . BCAAs and electrolytes mid-workout then 2 scoops of whey and a banana post-workout
Week 10 Day 1
came home from work around 530 and ate a big supper (usually I train right away and eat after) of steak and potatoes from the grill, peas and brussel sprouts then I took a nap until 7 (didn’t mean to do that) so I didn’t know how this session was gonna go
did a bunch of jumping jacks and box jumps to warm up:
3x 200lb sandbag over shoulder
7x zercher squat @225+chains (40lbs at top)
1:00 min plank
120 sec rest
3x sandbag over shoulder
4x zercher squat @255+chains
1:00 min plank
120 sec rest
2x sandbag over shoulder (missed the 3rd attempt)
1+(3) zercher squat @295+chains
1:00 min plank
I wish I would’ve kept going on that last set of squats, I had at least 2 more in me if not more . . I just had 3 in my head going in and was thrilled when I hit it but I shouldn’t have stopped
10x3 deadlifts EMOM @315+blue band (around 80lbs at top)
3x15 banded leg curls
couple scoops of whey and a banana post workout then a plate of 5 eggs, 3 slices of ham and a bunch of cashews and almonds before bed