Front Squat:
95 x 10
135 x 8
185 x 5
225 x 5
245 x 5
255 x 5
235 x 5
Assistance:
3 Front Squats every 90 seconds @ 235
Assistance 2
Back Squat
235 x 3
265 x 3
285 x 3
300 x 3
255 x 12, 255 x 8
Conditioning:
5 rounds
10 ball slams @ 30 lb
3 burpees
100 m sprint
15 kb swings
Walk back and repeat
Conditioning 2
Carried a medicine ball on one shoulder and farmer carried a kettlebell for a mile. Switching every street corner.
Comments:
Finally done with the sickness so decided to do a bunch I stuff. Front squats went ok, was hoping to see if I could go up in weight but 255 felt pretty heavy.
Loaded carries suck
400 m sprints x 6
Going every 2 min and 30 seconds.
1:12
1:13
1:15
1:16
1:15
1:20
100 m buildup sprints x 8
Comments:
Trying to get my 1 1/2 mile down sub 9 so decided to do some track work.
Anyone have any promising training that helped them on lowering their run times?
Notes:
Haven’t kept up with the online log so much.
Finally can bench again after a month layover. Strength hasn’t decreased so hopefully it means progress as I begin to train that movement again
Minute 1: 1 swing - 1 front rack squat - 1 push press
Minute 2: 2 swing - 2 front rack squat - 2 push press
Minute 3: 3 swing - 3 front rack squat - 3 push press
So on and so forth… Made it to minute 7: rested a minute and went back down the ladder.
You’ve got some good work going in here, man. Re: running–I ran track in HS and, while I wasn’t very good, I had some solid middle-distance times (2:04 800 and 4:39 mile). The hardest speed endurance/interval training we did was 10x400m at mile pace with a 1:1 work/rest ratio. Other staples were a 6x300m at goal mile pace (so slightly faster than whatever you’re capable of now) and a brutal workout that our coach called “30-30s”–run a 200 in 30 seconds and rest for 30 seconds. If you make it in less than 30 seconds, rest until the start of the next minute (so a time of 27 seconds earns 33 seconds of rest). Once you can’t make 200m in 30 seconds anymore, the workout is over.
Mikefitz23: thanks man! Will definitely incorporate those into my running regiment. It’ll have to wait for a couple of days though, my legs are pretty trashed from yesterday’s front squats. Haha, I’ll post it up when I do it.
Alpha: Thank you! Means a lot coming from you.
23 May 15
Weight: 165.6
Strength: Press
Bar x some
65 x some
95 x 10
115 x 8
135 x 4
Emom perform the following for 10 min
2 Presses @ 135
10 Pull-ups
Accessory
5 Rounds
BTN Presses x 10
75-95-95-95-95
Pull-ups x 10
1-1-1-1-1
Farmer carry x 30 ydp
90-90-90-90-90
Conditioning
5 rounds
Dips x 20
BW + 45,BW + 45, BW + 45, BW + 45, BW + 45
Offset farmer carry x 20 yd
100 lb’s
Toes 2 Bar x 10
1-1-1-1-1
… And then some vanity work for 20 min.
Comments:
Press is really starting to piss me off. Someday I’ll go in and I’ll be able to do a rpe 8.5 5x5 with 135 and other days, like today, it’ll feel like a damn house on the bar and I can barley get 3 solid reps for the first set and doubles for every set after that. I guess I’ll just have to add more volume. Everything else went ok.
Comments:
Bench Press progress is at a standstill again. I’m gonna give volume a try, see if that increases it.
Conditioning was ok, was short on time so could only get 5 rounds in.
135 x 10
185 x 8
225 x 5
255 x 5
275 x 2 (Pr)
285 x 2 (PR #2)
300 x 1 (PR #3!!!)
Accessory:
Back squats
5 pause squats > 5 normal squats @ 225
4 pause squats > 4 normal squats @ 255
3 pause squats > 3 normal squats @ 255
2 pause squats > 2 normal squats @ 275
1 pause squat > 1 normal squat @ 275
Leg extension and hamstring curls x 100 reps
Comments:
Really great day today. Didn’t think I was going to hit 300 but everything felt good and I went for it. The rest of the leg workout I did with a friend.
Conditioning: went for a 3 mile run through valleys and hills then;
6 Rounds
5 Burpee
-100 yd sprint
-5 Burpee
Rest 40 sec
04 Jun 18
Strength: press ss w/ pull-ups
65 x some; 12 Pull-ups
95 x 10; 12 pull-ups
115 x 8; 12 pull-ups
135 x 4; 12 pull-ups
135 x 4; 12 pull-ups
135 x 3; 12 pull-ups
135 x 3; 12 pull-ups
135 x 2; 12 Pull-ups
135 x 3; 12 pull-ups
95 x 21; 12 Pull-ups
Accessory
1 muscle snatch > 1 BTN press x 5
65-65-75-75-85-95(3)-65(10)
30 yd weighted Overhead walk
65-65-75-75-85-95-65
Db curls x 12
40-40-40-40-40-40-40
Comments:
Trying to get some volume in on the press. We’ll see if in time it pays off.
Going to Alaska for a week so I most likely won’t be posting here for that time. I’ll be sure to be getting se type of work in though.
8 Burpee Lateral jump
25lb wall balls until partner finishes burpee lateral jumps
2 35lb front rack hold while partner finishes lateral jumps
Repeat:
Strength: Incline Bench Press
135 x 10
165 x 8
195 x 3
185 x 5
185 x 3 x 5 ( resting a minute between sets)
Accessory/VOLUME: Strip Set Incline Bench Press
Loaded the bar to 125: with 5’s, 10’s and 25’s respectively.
125 x AMRAP: strip to
75 x AMRAP: strip to
55 x AMRAP
Rest 4 min and repeated once more.
14 Jun 15
AM
Went for a 2 mile fartlek run.
PM
Strength: Front Squat
135 x 10
185 x 8
225 x 5
255 x 5
275 x 3 (REP PR!)
265 x 5
265 x 2 x 5 ( resting roughly a minute between sets)
225 x 11 (REP PR #2!!!)
Accessory:
Bulgarian Split Squat:
30 x 10
40 x 10
55 x 8
Conditioning:
5 Rounds:
DB RDL: 10-8-6-4-2
90-90-90-90-90
Farmer carry x 25 meters
90-90-90-90-90
1-Arm DB Snatch x 5
50-50-50-50-50
PENALTY: every time you drop the db’s before you finish the RDL and farmer carry combo add 5 burpees to end of workout.
Dropped the db’s 5 times so performed 25 burpees.
15 Jun 15
ARMS cuz I’m home for once and with friends.
Comments:
Apologies for not keeping up, got back from a trip and was lazy about posting.
Pretty happy with how things are going so far, bench as always is at a standstill so I just tried that drop set for a change after my heavy (for me) work.
Squats were awesome, looking forward to getting that 3 plate front squat here pretty soon.
And of course I was supposed to do conditioning today but hit some arms instead. It’s fun for a change. But tomorrow it’s time to get back into the real work. Hope everyone is doing well out there in the tnation world!
AM: ladder swim intervals l: rest time 1:1
25-50-75-100-75-50-25
3 x 200m freestyle: rest 1 min between sets
PM:
Strength: Press
Bar x some
65 x some
95 x 10
115 x 8
135 x 5
145 x 3
135 x 2 x 2 ( rest roughly 1 min)
135 x 3 x 2 ( rest roughly 1 min)
145 x 2
Accessory/Volume
5 Reps of each movement
Snatch grip High Pull > SG BTN Press > BTN Press > press > push press
65-65-75-85-65
15 min of lateral raises and rear delt work.
19 Jun 15
Strength: Deadlift
135 x 10
185 x 8
225 x 5
275 x 5
295 x 5 x 2
295 x 2 x 5
Accessory
5 rounds
Double Pause Deadlift x 3
185-185-185-185-185
Weighted Pull-up x 8
20-20-20-20-20
Volume:
Partner pull-up ladder
1-2-3-4-5-6-7-8-9-10
Rest only the time it takes the partner to complete reps.
Comments: I turned 23 the 18th of June. Damn I’m getting old.
Deadlift as always went shitty. Might start dead lifting twice a week to see if that helps out at all.