Strength and Conditioning

Training Training Logs
343

2 July 2019

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
185 x 5
205 x 5
225 x 5 x 3 sets

Bench Press
Bar x 10
95 x 5
120 x 5
140 x 5
160 x 5 x 5 sets

One-Arm DB Rows (Superset with Bench)
5 x 20 @ 50

EZ Bar Curls: 100 total reps @ 45

344

4 July 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
135 x 5
165 x 5
185 x 5
115 x 20

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

DB Shrugs: 4 x 25 @ 40
BPAā€™s: 4 x 25 w/ mini band

345

22 July 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
115 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 20

Pull-ups: 100 total reps @ BW

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

346

24 July 2019

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
185 x 5
205 x 5
225 x 5 x 3 sets

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

DB Rows (superset with Bench Press)
5 x 10 @ 65

EZ Bar Curls: 100 total reps @ 45

347

25 July 2019

Warmup/mobility

6 Rounds of:
Run 400m
Rest 1min

348

26 July 2019

Warmup/mobility

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

Press
12 x 5 @ 55

Pull-ups (superset with first 5 sets of press)
5 x 5 @ BW + 10

Face-pulls (superset with sets 5-10 of Press)
5 x 20 @ 60

DB Shrugs: 100 total reps @ 50

349

28 July 2019

Warmup/mobility

Squats
Bar x 10
95 x 5
115 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 20

Pull-ups: 100 total reps @ BW
Dips: 100 total reps @ BW
Face-pulls: 100 total reps @ 80

350

30 July 2019

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
165 x 5
185 x 5
205 x 5 x 3 sets

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

T-Bar Rows (superset with bench press)
5 x 10 @ 90

EZ Bar Curls: 100 total reps @ 50

351

31 July 2019

Warmup/mobility

Sled Push: 10 x 50m
24 minutes total time

352

1 August 2019

Warmup/mobility

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

Press
15 x 5 @ 60

Pull-ups (superset with Press)
5 x 5 @ BW + 13

Shrugs: 100 total reps @ 100
BPAs: 100 total reps

353

5 August 2019

Squats
Bar x 10
95 x 5
135 x 5
145 x 5
165 x 5
185 x 5 x 5 sets

Press
Bar x 10
65 x 5
70 x 5
80 x 5
90 x 5
70 x 15

Pull-ups: 100 total reps @ BW

Dips: 100 total reps @ BW
Facepulls: 100 total reps @ 80

354

6 August 2019

Warmup/mobility

20min easy run

355

7 August 2019

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5 x 3 sets

Bench Press
Bar x 10
125 x 5
145 x 5
165 x 5 x 4 sets
165 x 8

T-Bar Rows (superset with Bench Press)
5 x 10 @ 75

EZ Bar Curls: 100 total reps @ 45

356 
9 August 2019

Warmup/mobility

Squat
Bar x 10
95 x 5
135 x 5
145 x 5
165 x 5
185 x 5
135 x 20

Press: 12 x 5 @ 70
Pull-ups: 5 x 5 @ 13

Shrugs: 4 x 25 @ 60
BPAā€™s: 4 x 25 w/ mini band

357

13 August 2019

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

Done between sets of press
DB Squats: 6 x 10 @ 85
DB SLDL w/ Shrug: 6 x 10 @ 85

358

14 August 2019

Easy run x 20min

359

15 August 2019

Warmup/mobility

Squats
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
135 x 5 x 5 sets

Superset with each set of squats:
Dips x 10 @ 10
Pull-ups x 10 @ BW

360

17 August 2019

Warmup/mobility

Bench Press
Bar x 5
95 x 5
115 x 5
135 x 5
155 x 13 (missed on 14th rep)

Superset with each set of bench press:
DB Squats x 10 @ 85
DB SLDL w/ Shrug x 10 @ 85

Facepulls: 100 total reps @ 90

361

18 August 2019

Warmup/mobility

Trap Bar Deadlifts
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5 x 5 sets

Superset with each set of TBDL:
Dips x 10 @ BW
Pull-ups x 10 @ BW

362

24 August 2019

Warmup/mobility

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

Superset with Press:
DB Squats x 12 @ 85
DB SLDL w/ Shrug x 10 @ 85