Strength and Conditioning

Training Training Logs
323

24 May 2019

Warmup/mobility

Press
Bar x 10
65 x 10
85 x 10
95 x 3

Press: 5 x 10 @ 45
Lat Pulldown: 5 x 10 @ 90

Barbell Rows: 3 x 10 @ 95

E-Z Bar Curls: 3 x 10 @ 55

324

27 May 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
115 x 5
130 x 5
145 x 5

Squats: 5 x 10 @ 115

Dips: 50 total reps @ BW

Pull-ups: 50 total reps @ BW

DB Curls: 3 x 10 @ 25

Air Bike: 20min

325

29 May 2019

Warmup/mobility

Press
Bar x 5
55 x 5
65 x 5
75 x 5

Press: 5 x 10 @ 55
T-Bar Row: 5 x 10 @ 70

Ab Wheel Rollouts: 30 total reps

Split Squats: 20 total reps

GHR: 10 total reps

Air Bike: 20min

326

30 May 2019

Warmup/mobility

Trap Bar Deadlift
Bar x 10
135 x 5
165 x 5
190 x 5
215 x 5
165 x 10 x 5 sets

Dips: 50 total reps @ BW
NG Chin-ups: 50 total reps @ BW
Air Bike: 6.8mi in 20min

327

3 June 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
120 x 5
140 x 5
160 x 5
115 x 10 x 5 sets

Dips: 50 total reps @ BW
Pull-ups: 50 total reps @ BW

Air Bike: 6mi in 20min

328

4 June 2019

Warmup/mobility

Press
Bar x 5
60 x 5
70 x 5
80 x 5

Press: 5 x 10 @ 60
T-Bar Rows: 5 x 10 @ 70

High Rep Ab Circuit: 20min
Split Squats: 2 x 12 @ BW
GHR: 2 x 8 @ BW
Cable Rows: 2 x 12 @ 120
Lat Pulldown: 2 x 8 @ 120
DB Curls: 2 x 20 @ 20
Tricep Pushdowns: 2 x 35 @ 50
Seated Calf Raises: 2 x 25 @ 25

329

8 June 2019

Warmup/mobility

Trap Bar Deadlifts
Bar x 10
135 x 5
175 x 5
200 x 5
225 x 5
175 x 10 x 5 sets

Dips: 50 total reps @ BW
Pull-ups: 50 total reps

330

9 June 2019

Warmup/mobility

Bench Press
Bar x 10
95 x 5
115 x 5
130 x5
145 x 5

Bench Press: 5 x 10 @ 115
T-Bar Rows: 5 x 10 @ 70

Ab Wheel Rollouts: 35 total reps

331

10 June 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
125 x 5
145 x 5
165 x 5
125 x 10 x 5 sets

Dips: 50 total reps @ BW
Pull-ups: 50 total reps @ BW

332

12 June 2019

Warmup/mobility

Press
Bar x 5
55 x 5
60 x 5
70 x 5
80 x 5

Press: 5 x 10 @ 65
Barbell Row 5 x 10 @ 65

Ab Wheel Rollout: 25 total reps
Split Squats: 2 x 10 @ BW
GHRs: 2 x 8 @ BW

333

14 June 2019

Warmup/mobility

Trap Bar Deadlifts
Bar x 10
135 x 5
190 x 5
215 x 5
240 x 5
190 x 10 x 5 sets

Dips: 50 total reps @ BW
Pull-ups: 50 total reps @ BW

334

16 June 2019

Warmup/mobility

Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5

Bench Press: 5 x 10 @ 115
T-Bar Rows: 5 x 10 @ 70

An Wheel Rollouts: 40 total reps

Split Squats: 2 x 12

335

17 June 2019

Warmup/mobility

Squats:
Bar x 10
95 x 5
125 x 5
145 x 5
165 x 5 x 5 sets

Press
Bar x 5
50 x 5
60 x 5
70 x 5
80 x 5
60 x 18

Pull-ups (superset w/ press)
5 x 5 @ 10

Dips: 100 total reps @ BW
Face-pulls: 100 total reps @ 70

336

21 June 2019

Warmup/mobility

Deadlifts (back to conventional)
Bar x 10
135 x 5
165 x 5
185 x 5
205 x 5 x 3 sets

Bench Press
Bar x 10
95 x 5
135 x 5
155 x 5 x 5 sets

One-Arm DB Rows: 5 x 10 @ 60
(Superset with Bench Press)

EZ Bar Curls: 100 total reps @ 45

337

22 June 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
125 x 5
145 x 5
165 x 5
85 x 20

Press: 10 x 5 @ 65
Pull-ups: 100 total reps

Shrugs: 5 x 20 @ 50
BPAā€™s: 5 x 20 w/ mini band

338

24 June 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5 x 5 sets

Press
Bar x 5 x 2 sets
55 x 5
65 x 5
75 x 5
55 x 26

Pull-ups (superset with Press)
5 x 5 @ 12.5

Dips: 100 total reps @ BW
Facepulls: 100 total reps @ 70

339

25 June 2019

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
160 x 5
185 x 5 x 3 sets

Bench Press
Bar x 10
95 x 5
105 x 5
125 x 5
145 x 5 x 5 sets

DB Rows (superset with bench press)
5 x 10 @ 65

EZ Bar Curls: 100 total reps @ 45

340

27 June 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
105 x 20

Press: 10 x 5 @ 45
Pull-ups: 100 total reps

DB Shrugs: 4 x 25 @ 45
BPAā€™s: 4 x 25 w/ mini band

341

28 June 2019

5ish km run in 30ish minutes

342

30 June 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5 x 5 sets

Press
Bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
65 x 16

NG Chins (Superset with Press)
5 x 5 @ 10

Dips: 100 total reps @ BW
Face-pulls: 100 total reps @ 60