2 Jan 12-
Squat
Warmups (105x5, 130x5, 155x3)
180x3
210x3
235x5 ( 2) w/ belt
Paused Oly Squats
115x10
125x10
135x10
Back raise
BW 25x10x3
Leg Curls
60x20
70x15
65x18
Ab Wheel
BWx10x4
Neck (Back)- 30x10x5 ssw/
Band Pullaparts- LBx10x5
3 Jan 12-
Bench
Warmups (75x5, 95x5, 110x3)
130x3 (used 135 though)
150x3
165x8 ( 8)
All ssw/ Pullups x6 w/ Fat Gripz
DB Bench
45s x10
50s x10
55s x8
Blast Strap Pushups
BWx3
BWx6
BWx6
DB Row
50x10
70x10
90x10
BB Curl
65x10x3
Neck (Front)- 25x10x5 ssw/
Band Facepulls- LBx10x5
Felt good today, Bench sets felt quick. Most of the pullup sets were only 3 or 4 before I had to put my feet on the ground to fix my grip, hands couldn’t hold on, I did sill did 6 between each set. Blast strap pushups are ridiculously hard, but the are homemade with rock climbing rope, so theres a huge knot rubbing my arms the whole time, I’ll probably buy some towing strap and make new ones. Had no pulling strength for DB rows today, need to keep building up, going to make a longer handle so I can get more plates on it today.
5 Jan 12-
Deadlift
Warmups (135x5, 165x5, 195x3)
230x3
260x3
295x5 ( 2) w/ belt
Goodmornings
135x8
155x8
175x6
BB Rows
135x10x3
Leg Curls
85x10x2
85x8
Side Bends
35x10x4
Neck (back)- 35x10x5 ssw/
Band Pullaparts- LBx10x5
Good training today, not much more to add to this.
6 Jan 12-
OHP
Warmups (50x5,65x5, 80x3)
90x3
105x3
115x6 ( 3)
all ssw/ Pullups x6 w/ Fat Gripz
I did these different today. My ceiling is too low to do OHP standing, so I always just sat face the rack on my bench. Today though I realized that I can set the bar on my spot rack to just below shoulder height and kneel on a piece of foam and do them, probably the closest I can get to standing. My balance was really off, thus why I got the same # with 115 as I did last cycle on 3’s week.
DB OHP (did these seated on the end of my bench)
30s x10
40s x10
50s x3
These suck. Not good at them at all.
Dips
BW 10x10, x8, x7
BB Shrugs
185x10
225x10
275x1 Bar slipped right out of my hands, so I put straps on, 275x8
225x5 and a 15 second hold
Tri Ext.
40x10x3
Neck (Front)- 25x10x5 ssw/
Band facepulls- LBx10x5
I’m going to add some grip work on Saturdays. I used to train grip a lot, I can still almost close the CoC 2.5 with barely a warmup and would like to close it fully this year. Won’t be doing anything too intense, but when other elements of my grip are good, so is my holding strength. Also going to possibly add some extra ab work and maybe calves; these are mostly to help with my ruckmarching.
7 Jan 12-
Calf raises (weight hung on dip belt)
45x15x4
BWx25
Gripper
Tx5x3
#1x1x3
#1x3x2
#1x5x1
2-Hand Pinch
70x10 second hold x5
100x2,x3 just breaking off of floor
Wrist roller
20x3 (both ways)
Extensors (Ironmind Expand your Hand Bands)
Yellow x15x3
Ab circuit
Band Ab pulldowns- LBx10
Lying leg raises (Each leg seperately, then both together= 1 rep)- x10
Moving side plank- x10
McGill Situp- x20 (Change leg at 10)
Did this twice.
Lots of PVC rolling and stretching.
9 Jan 12-
Squat
Warmups (105x5, 130x5, 155x3)
170x5
195x5
220x5 w/belt
Front Squat
90x10
105x10
125x10
Back Raise (With bar)
BW 35x10x3
Leg Curls
65x20x3
Ab Circuit (Outlined in 5/3/1 second edition)
Weighted Situps (Roman Chair actually)- BWx10
Hanging Leg Raises- BWx10
Ab Wheel- BWx10
Side Bends- 35x10
Allx2
Neck (Back)- 35x11x3 ssw/
Band Pullaparts- LBx11x3
Squats were shit today. Hamstrings are still lit up from GM’s last Thursday. Didn’t take the time to warmup properly and I was tight in the hip/hamstrings/groin area. Going to do the Ab circuit that Jim Wendler put in the 2nd edition of 5/3/1, I know my abs are weak, which is why I feel like I’m going to fold over when I deadlift and squat sometimes. Only did 3 sets of Neck/ Pullaparts today, Started to get a headache after the 3rd set, and I have a big interview today that could determine my career for the next 20 years of my life.
10 Jan 12-
Bench
Warmups (75x5, 95x5, 110x3)
120x5
140x5
155x5
All ssw/ Pullups x7 w/ Fat Gripz, x3 w/o Fat Gripz (10 between each set)
DB Bench
45s x10
50s x10
55s x10
BS Pushups
BWx7
BWx8
BWx7
DB Rows
70x10x2
70x22L, x23R
BB Curls
67.5x10x3
Neck (Front)- 25x11x5 ssw/
Band Facepulls- LBx11x5
12 Jan 12-
Deadlift
Warmups (130x5, 165x5, 195x3)
210x5
245x5
275x3 w/ belt
Everytime I went to reset and fill my stomach with air on my last set I had an acid reflux type of feeling in my throat, made it uncomfortable, stopped at 3.
Goodmornings
110x10
130x10
155x10
BB Rows
140x10x3
Leg Curls
85x10x3
Ab circuit
Weighted situps- BWx10
Hanging Leg Raises- BWx10
Ab Wheel- BWx15
Side Bends- 35x10
Allx2
Neck (back)- 35x11x5
Band Pullaparts- LBx11x5
Can’t wait for my deload after next week, I’m on my fifth week without one, starting to feel run down. In addition to the acid feeling in my throat during deadlifts, I was weak as hell from the floor. OHP tomorrow and a 9km ruckmarch.
13 Jan 12-
OHP
Warmups (50x5, 65x5, 80x3)
85x5
100x5
110x5
All ssw/ Pullups x7 w/ Fat Gripz, x3 w/o Fat Gripz
DB OHP
30s x10
35s x10
40s x9
Dips
BW 10x10x3
BB Shrugs
205x10x2
205x17
Tri. Ext.
42.5x10x3
Neck (front)- 25x11x5 ssw/
Band Facepulls- LBx11x5
16 Jan 12-
Squat
Warmups (105x5, 135x5, 155x3)
195x5
220x3 w/ belt
245x3 (+2) w/ belt
Front Squat
115x5
135x5
150x5
Back Raise
BW+40x10x3
Leg Curl
70x20x3
Ab Circuit
Weighted Situp- BWx10
Hanging Leg Raise- BWx10
Ab Wheel- BWx15
Side Bend- 35x10
Allx2
Neck (Back)- 35x12x5 ssw/
Band Pullaparts- LBx12x5
Taped my last set of squats today, now i know that I need to work on my form; I sit back and down just fine, until parallel where I lose my arch and end up about 3-4 inches below parallel, almost an oly squat but wider stance. This is where I lose all my power, and now I know why. I don’t have anyone to call depth for me, so I might start using a box with a thin bit of foam on it, just to gauge depth. Any other suggestions of something I could do?
17 Jan 12-
Bench
Warmups (75x5, 95x5, 110x3)
140x5
155x3
175x5 ( 4)
DB Bench
50s x10
Face Pulls
LBx12x3
Wasn’t feeling into training today. No energy, lifts felt slow and heavy. Decided it wasn’t worth it to waste energy on assistance stuff today. Eating habits have been less than ideal the past few days, and I still haven’t been doing a proper warmup (which I know helps) .
20 Jan 12-
Deadlift
Warmups (135x5, 165x5, 195x3)
245x5
275x3 w/ belt
310x5 ( 4) w/belt
GMs
145x5
165x5
185x5
BB Rows
145x10x3
Leg Curls
90x10x3
Ab Circuit
BWx2 times through
Neck (Back)- 35x12x5 ssw/
Band pullaparts- LBx12x3
21 Jan 12-
OHP
Warmups (50x5, 65x5, 80x3)
100x5
110x3
125x4 ( 3)
That’s it.
23 Jan 12-
Squat
105x5
130x5
155x5
Front Squat
70x5
90x5
105x5
Back Raise
BWx10x2
Leg Curl
50x10x2
Banded Ab Pulldowns
LBx15x2
Neck (Back)- 35x10x3 ssw/
Band Pullaparts- LBx10x3
Deload week finally. Nice and light. Didn’t do my ruckmarch this weekend, did some sprints instead. 6x140m sprints, sprinted the distance and walked back. My hip flexors have been sore ever since. I found Im good until the 70m mark, where I slow down and am out of breath. Will be doing these two times a week next cycle, and some other conditioning on tuesdays and fridays.
24 Jan 12-
Bench
75x5
95x5
110x5
All ssw/ Pullups x5
DB Bench
30s x10x2
Pushups
BWx10x2
DB Rows
50x10x2
BB Curls
35x10x1
Neck (front)- 25x10x3 ssw/ Band Facepulls- LBx10x3
27 Jan 12-
Deadlift
130x5
165x5
195x5
OHP
50x5
65x5
80x5
All ssw/ Pullups x5
Deload week done. Psyched for the next cycle. Going to do some mobility stuff later on.
30 Jan 12-
Squat
Warmups (110x5, 135x5, 160x3)
190x3
215x3
245x5 ( 2) w/ belt
Front Squat
110x8
130x8
150x6
Back Raise
BW 45x10x3
Leg curl
75x20
75x17
75x12
Ab Circuit
x2
Didn’t do my last set of abs, or neck today. Might do them later. Felt like **** all day so I’m surprised it went as well as it did. Going to do some sprints tonight at some point as well.
30 Jan 12 (Last night)-
Conditioning
8x140m sprints
They weren’t all out sprints, more just the proper form of a sprint in the start and a run to the end. Ran the length of the field and walked back. For the next 4 weeks, I’m going to be doing conditioning 4 times a week, mostly running related since that’s what kills me the most.
Edit: Also last night-
Neck (Back)- 35x20x5 ssw/ Band Pullaparts- LBx20x5