27 June 15
AM:
Swim:
500m fs
200 x 2 fs
100 fs
PM:
Strength Super-Set:
Deadlift
135 x 8
185 x 5
225 x 5
275 x 5
315 x 5
315 x 3 x 2
315 x 2 x 2
335 x 1
355 x 1
315 x 1 x 2
Incline Bench Press
145 x 8
165 x 8 x 3
155 x 8 x 4
155 x 7 x 2 ( 2 second pause at bottom and at middle)
145 x 7 ( 2 second pause at bottom and middle.)
Accessory:
Deficit Deadlift (standing on 25 lb plate)
225 x 5, 245 x 5, 255 x 5, 265 x 3, 275 x 1
DB Snatch x 5
50-50-50-60-70
Dips x 10
Bw-50-50-60-70
Pull-ups x 10
1-1-1-1-1
Conditioning:
5 Rounds
Push-up to row w/ 35lb
10-8-6-4-2
DB RDL w/ 80 lb
5-5-5-5-5
Farmer walk w/ 80 lb
50 yds each round
Burpee x 5
1-1-1-1-1
Comments:
Deadlift as always felt heavy so I just decided to work up to a heavy single then perform a bunch of reps at 315.
Trying to focus on the cues but inevitably I just feel the majority of the weight on my lower back.
29 Jun 15
Strength: Front Squat
135 x 10
185 x 8
225 x 5
255 x 3
Back Squat
275 x 3
225 x 10 x 3
Bulgarian Split - Squat
30 x 10
45 x 10
60 x 10
Comments:
Right adductor really hurt as soon as I started squatting. Tried to push through it, but the adductor finally succumbed to the weight and I couldn’t explode up. Gonna try takin a couple of weeks off anything that aggravates it and focus on stretching a bit more. Anyone ever have any similar exercises. And if so, what did you do to get it better.
30 Jun 15
Strength set:
1A: Deadlift
135 x10
225 x 8
275 x 5
315 x 5
335 x 1
345 x 1
1B: Weighted Dips
50 x 10
70 x 10 x 3
80 x 10 x 2
1C:Seated DB Muscle Snatch
40 x 12 x 6
2A: Power Clean and Push Press
135 x 2 x 2
155 x 1
175 x 1
185 x 1
205 x 1 clean, no push press
01 July 15
Conditioning:
Ran 2. Miles in 13:30
Then
Tabata run 1 mile.
02 July 15
Strength:
Press ss/ w/ wgtd pull-ups
95 x 8. 45 x 3
135 x 5. 55 x 3
135 x 3 x 5. 60 x 3 x 5
Strength giant set
5 rounds
Weighted dips:
45 x 20
45 x 20
70 x 15
70 x 12
90 x 7
Pull-ups x 12
1-1-1-1-1
DB Snatch x 5 each arm
55-60-65-65-65
Farmer walk x 30 m
80 lbs each hand
04 July 15
Weight: 164.8
Strength: Deadlift
135 x 10
225 x 7
275 x 5
315 x 5
345 x 2
335 x 1 x 3
315 x 3 x 5
Pull-ups on cannonballs x 10
1-1-1-1-1-1
Comments:
Just went in to do some deadlifts. Bought those rogue cannonballs… They’re a lot easier than expected.
Happy 4th everyone! A
06 July 15
Strength: Incline Bench Press
135 x 10
165 x 7
185 x 7
205 x 3
185 x 3 x 5
Did 5 Cannonball pull-ups and 2 rollouts between each set.
Accessory
5 rounds
10 presses w/ 95
10 incline bp w- 135
5 pull-ups on cannonball
07 July 15
Deadlift
135 x 10
225 x 7
275 x 5
315 x 5
345 x 2
315 x 3 x 3
315 x 2 x 2
Deficit Deadlift
225 x 5
255 x 5
275 x 5 x 2
RDL’s
135 x 12 x 3
08 July 15
AM: ran 4 miles then did 5 STEEP incline hill sprints. Resting only the time it took me to walk down.
PM: body weight stuff
Comments:
Bench felt pretty strong the other day. I rescind the comment I made earlier about the cannonballs… They’re no joke without the use if chalk.
Was supposed to squat the 7th of July but groin is still acting up. Tried 225 front squat and the pain was there so I opted to do some dead lifts instead.
Running sucks but is fun. Made the mistake of not wearing socks… Now my feet are all torn up… Haha
Recap to the “bw stuff” I did yesterday.
5 Rounds
-Cannonball pull-ups x 5
-Weighted ring Dips
25 x 15
25 x 15
40 x 12
50 x 10 x 2
- Kb snatch
40 lb x 8 x 2
70 x 5 x 3
5 rounds
Cannon ball pull-ups x 5
1-1-1-1-1
Rings dips x 20
1-1-1-1-1
Kb swibgs x 20 w/ 70 lb kb
1-1-1-1-1
09 July 15
Weight: 165.4
Strength: Snatch Grip Deadlift
135 x 10
185 x 10
225 x 10 x 2
275 x 5 x 2
Accessory: 5 Rounds
Snatch Grip Deadlift w/ 225
5-5-5-5-5
Pullup
5-5-5-5-5
DB Snatch w/ 60 lb
5-5-5-5-5
Farmer Walk w/ 80 lb
40 yds
Conditioning
5 Rounds
Sprint up Hill, perform 5 burpee, jog down and repeat
Comments:
Trying to focus more on my posterior chain and since i cant squat because of my groin i have resorted to trying different deadlift variations to help improve the lagging bodyparts. Gonna give this template a go for about a month or so and see where it takes me.
July 11 2015
Weight: 168.2
Strength: Press
Bar x some
95 x 10
115 x 8
135 x 5
145 x 3
135 x 3 x 5 Resting a strict minute between sets, only got 2 the last set
95 x 18
Accessory Super Set
Savickas Press
95 x 10
105 x 8
115 x 4
125 x 2
105 x 10
Pullups x 12
1-1-1-1-1
Windshield Wiper x 8
1-1-1-1-1
Volume
BTN Press
65 x 15
85 x 13
95 x 10
85 x 15
Rear Delt Raises
10 x 20 x 4
Comments:
I feel progress coming along on the press, reps felt really smooth and fast. i think the drop down set of 1 for 15-20 reps is really helping. will continue this until it no longer helps. Rest of the stuff was just stuff to get some hypertrophy in.
July 12 2015
Conditioning:
Went for a 3 Mile Run. Sprinting up Hills and what not.
July 13 2015
Strength: Squat
135 x 10
185 x 8
225 x 8
255 x 5
275 x 3
295 x 1
275 x 3 x 3
Volume/Accessory
225 x 12 : Rest 1 Min
225 x 10 : Rest 1 Min
225 x 8 : Rest 45 Seconds
225 x 6 : Rest 30 Seconds
225 x 4 : Rest 15 Seconds
225 x 2
Additional Work
4 Rounds
Anderson Squats
135 x 8
185 x 5
205 x 3
185 x 5
Cannonball Holds at 120 Degrees
5 seconds x 4 sets
Glute Bridges
bw x 30 x 4 sets
then…
Tried my hand at some bw glute ham raises… failed miserably…
Comments:
Tired of this stupid groin problem, and ended up squatting. Brought the feet alot closer than i normally do and had them pointed it straight out instead of bowed out a bit. This seemed to assauge the feeling in my groin. overall im glad im back to squatting but i will definitely be focusing on form instead of weight now.
15 July 15
Weight: 165.4
Strength: Incline Bench Press
Bar x some
135 x 15
185 x 7 plus 3 assisted
185 x 5 plus 2 assisted
135 x 12-15 x 5 sets
Accessory:
Flat Barbell Drop Set
Placed 5 10’s on each side of bar and did AMRAP and stripped weight when couldn’t complete any more weights with the weight on the bar.
Some Dips and Fly’s for volume
Comments:
Worked out with a couple of friends and this is what we did… Chest is pumped brah… still weak though brah
16 July 15
Conditioning:
Went on a 6 Mile Hike through Deer Mtn carrying a 20 lb pack. This thing was pretty much all uphill the entire 3 miles up… i attempted “running” up it but it turned into more of a walk for 3 min, sprint for 30-45 seconds or so. Awesome hike though, if anyone is in the Ketchikan Area i would definitely go for it!
18 July 15
Weight: 167.5
Strength: Deadlift
135 x 10
225 x 8
275 x 5
315 x 5
315 x 3 x 5: Resting 1 min between sets
Accessory Movements
Deficit Deadlift
225 x 5
245 x 5
265 x 5
275 x 5
285 x 2
Pullup x 10
1-1-1-1-1
KB Swings x 20
70lb-70-70-70-70
VOLUME
1 Arm Row
85lb x 12 x 3 sets
Comments:
Deadlifts went really well today, they flew up! excited to see the progress coming along!!!
20 July 15
Weight: 167.0
Strength: Press
Bar x some
95 x 10
115 x 6
135 x 5
145 x 3
135 x 3 x 2
All reps were slow and crap so decided to get some volume in
Pyramid Press: Resting only the amount of time it took for you to unrack and rep the weight.
135 x 1
135 x 2
135 x 3
115 x 4
115 x 5
115 x 6
115 x 7
95 x 8
95 x 9
95 x 10
Rear Delt Work and raises for 20 Min
then:
30 min of grappling with a friend
Comments:
Crappy lifting day for me. felt good coming in but as soon as i tried to press, everything went abysmally slow.
23 July 15
Weight: 169.0
AM:
Strength: Squat
135 x 10
185 x 8
225 x 5
275 x 5
275 x 2 x 5: Strict 1 Minute between sets
Volume: Squat: Strict 1 min between sets
225 x 14
225 x 10
225 x 8
Accessory: 5 Rounds
-Bottoms up squat
135 x 8
185 x 5
205 x 5
225 x 1; 205 x 4
205 x 4
- assisted Glute ham raise x 8
1-1-1-1-1-
-pull-up x 10
1-1-1-1-1
PM: went on 2 mile hike
Comments:
Good lifting today; narrower stance seems to help ease the groin pain.
25 July 15
Strength: Incline Bench Press
135 x 8
165 x 6
185 x 5
185 x 3
185 x 2 x 4: Minute Rest between sets
Volume: Incline Bench Press
135 x 12 x 2 Resting 1 Minute
135 x 8 x 2 Resting 1 Minute
135 x 6 x 2 Resting 45 seconds
135 x 4 x 2 Resting 30 seconds
135 x 2 x 2 Resting 15 seconds
Accessory
DB horizontal pressing movements supersetted with pull-ups.
Conditioning: 7 Rounds
5 Front Squats
135-185-185-205-225-205-185
8 Pull-ups
Bw
5 KB Snatches E/A
44-44-53-53-53-53-53
Strength: Hang Power Snatch
95 x 5
135 x 2
155 x 1 x 3
165 x 1 x 2
175 x fail
165 x 1
135 x 3 x 5
Comments:
Terrible day of lifting for me. The movement pattern for the incline bench press felt so foreign today. My arms didn’t know what the hell they were doing. Ended up just getting some volume in after barley squeaking through the 2 x 5
Was gonna call it a day but this new gym has some bumper plates and kb’s so I decided to work up to a heavy single on the power snatch and do some light conditioning. Glad I did.
28 July 15
Strength: Deadlift
135 x 10
225 x 8
275 x 5
315 x 5
315 x 4 x 5: Resting a strict minute between sets.
Accessory: 5 Rounds
Deficit Deadlift:
225 x 5
255 x 5
275 x 5
295 x 2
305 x 1
DB Snatch:
60 x 5 E/A
70 x 5 x 4 E/A
Pull-up:
10-10-10-10-10
Volume:
DB row
50 x 12 x 4
Comments:
Pretty good lifting considering the amount of sleep I had in ne.
Getting closer to that 5 x 5 with 315. If I accomplish that, I’ll jump up to 325 for my working sets.
29 July 15
Strength: Press
Bar x some
95 x 11
115 x 6
135 x 5
135 x 3 x 5 strict 1 min rest between sets.only got 2 last set.
95 x 20
Accessory:
Wgtd Dips
Bw x 20
50 x 15
70 x 12
90 x 7
70 x 15
Wgtd Pull-ups
BW x 12
30 x 6
50 x 5 x 3
Some raises for 10 min.
Comments:
Slow day of pressing but even then I almost got all the reps I needed.
2 July 15
Strength: Incline Barbell Bench Press
135 x 10
185 x 5
195 x 3
205 x 1
185 x 3 x 5 resting 1 minute between sets
Volume: Incline Barbell Bench Press supersetted with pull-ups
155 x 8 Pausing first and last rep.
12 Pull-ups
155 x 6
12 Pull-ups
155 x 6
12 Pull-ups
155 x 5
12 Pull-ups
Accessory:
1A) Incline DB Bench Press
55 x 10
65 x 10
75 x 8
80 x 5 drop to 65 x 5 drop to 40 x 10
1B) weighted pull-ups
35 x 6 x 4
Accessory 2
Weighted Dips:
45 x 15
70 x 10
70 x 8 x 3
Chin-ups x 8
1-1-1-1-1
One handed farmer carry x 30 yds
105 lb DB
Comments
I think I’m starting to kind of understand the bench a bit more. Still heavy but I think progress is coming… Slowly.
03 August 15
Weight: 164.2
Strength: Deadlift
135 x 10
225 x 8
275 x 5
315 x 5: reps went really slow after the first one so did singles emom with a bit heavier weight.
EMOM For 8 Min: 1 Deadlfit
335-335-345-345-345-345-345-345
ACCESSORY: 6 Rounds
Snatch Grip Deadlift
225 x 5 - 225 x 5 - 245 x 5 - 265 x 4 - 275 x 3 - 275 x 3
DB Clean and Press
70 x 8 x 2, 75 x 6, 80 x 4-5 x 3
One handed Farmer Carry 30 yds
100 x 6 sets
T2B x 8
1-1-1-1-1-1
comments :
Need to take a deload pretty soon, my lower back was taxed from the beginning and all reps of 315 went slow so decided to just hit some heavier singles.
Accessory work was rough. I liked it though. Thanks to alpha for the ideas! If tall don’t know him check out his page!