Strength and Conditioning

Training Training Logs
423

25 November 2019

Warmup/mobility

Squats
Bar x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 7 + 175 x 7 + 155 x 7 + 135 x 7 (brutal)

Leg Press: 185 x 10 x 3 sets
DB RDL: 55 x 10 x 3 sets

Weighted Plank: 25 x 60sec x 2 sets

Seated Calf Raises: 70 x 15, 10

424

27 November 2019

Warmup/mobility

Incline DB Bench Press w/ 6sec Eccentric: 60 x 4 x 3 sets

Incline DB Bench Press: 35 x 50 total reps in 2min 30sec

NG Pull-ups: BW x 8 x 4 sets
Facepulls: 95 x 8 x 4 sets

Press: 65 x 12 x 3 sets

Empty (35lbs) Barbell Curls: 100 total reps

Overhead Triceps Extensions: 100 total reps

425

28 November 2019

Warmup/mobility

RFESS w/ 6sec Eccentric: 85 x 3 x 3 sets

Good Mornings: 135 x 12 x 3 sets

Band Assisted Cossack Squats: BW x 12 x 2 sets

Pallof Press w/ band: 15 x 2 sets

Farmers Walk: 75 x 3 total minutes

Single Leg Calf Raise: 35 x 10 x 2 sets

426

2 December 2019

Warmup/mobility

Pin Press
Bar x 10
125 x 5
145 x 5
165 x 5
185 x 4
165 x 6

DB Military Press: 45 x 10 x 3 sets, 25 x 50 total reps

DB Iso-hold Rows: 30 x 60sec x 3 sets
Prone DB Rows: 30 x 12 x 3 sets
Prone DB Posterior Flyes: 15 x 12 x 3 sets

Cable Triceps Pushdowns: 50 x 100 total reps

2.62km in 14min

427

3 November 2019

Warmup/mobility

Rack Pulls (Below Knee)
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 7
295 x 5
275 x 9

RDLā€™s: 135 x 10 x 4 sets
Speed Skaters: BW x 10 x 4 sets
Chin-ups: BW x 8 x 4 sets

Pulldown Abs: 125 x 12, 140 x 12, 155 x 12
Facepulls w/ external rotation: 80 x 10 x 3 sets

Banded Tibia Raises: 20/side x 2 sets

428

5 December 2019

Warmup/mobility

DB Bench Press w/ 3sec Iso-hold: 55 x 6 x 3 sets

NG Lat Pulldown: 120 x 12, 135 x 10 x 3 sets
BPAs: 25 x 4 sets

Wide Pushups w/ 5sec Eccentric: band x 8 x 5 sets
T-Bar Rows: 45 x 15 x 5 sets

Empty Barbell Curls: 50 total reps

429

6 December 2019

Warmup/mobility

RFESS w/ 3sec Iso-hold: 75 x 5 x 3 sets

GHR: BW x 8 x 3 sets
One-arm DB Shrug: 60 x 12 x 3 sets
One-arm Row: 60 x 12 x 3 sets

1 1/2 Rep DB Squats: 30 x 10, 60 x 12

Hanging Leg Raises: BW x 8, 6, 5

Seated Calf Raises: 70 x 10 x 3 sets

430

9 December 2019

Warmup/mobility

Pin Press
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
175 x 7

DB Shoulder Press:
50 x 10, 8, 6
30 x 50 total reps

Prone DB Row ISO Hold: 25 x 30sec x 4 sets
Prone DB Rows: 25 x 15 x 4 sets
Prone DB Posterior Flyes: 10 x 14 x 4 sets

Tricep Pushdowns: 150 total reps

Air Bike: 5.6mi in 20min

431

10 December 2019

Warmup/mobility

Rack Pulls
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
275 x 8

RDLs: 185 x 10 x 3 sets
Speed Skaters 2/ added ROM: BW x 10 x 3 sets
Chin-ups: BW x 10 x 3 sets

Facepulls w/ external rotation: 70 x 15 x 4 sets
Hanging Leg Raises: BW x 5 x 3 sets

Band Tibia Raises: 20/side x 3 sets

432

12 December 2019

Incline DB Bench Press w/ 3sec Iso-hold: 60 x 5 x 3 sets

NG Lat Pulldown: 150 x 8 x 4 sets
BPAs: 25 x 4 sets

Wide Pushups w/ band: BW x 10 x 4 sets
T-Bar Rows: 45 x 20 x 4 sets

Empty Barbell Curls: 50 total reps

Air Bike: 5.7mi in 10min

433

January 4th 2020

Iā€™ve been heavily neglecting posting my workouts in here. Iā€™m not going to update the last 3 weeks. They were more or less the same as the previous ones for the first 2 weeks and the 3rd week looks a lot like what Iā€™m doing now. I have started shortening my warmups and mobility to the bare minimum due to time constraints though.

Todayā€™s work:

Warmup/mobility

Med Ball Chest Pass: 12 x 15 total throws

Pull-ups: 25 x 3 x 5 sets
Lat Pulldown (overhand grip): 75 x 20 x 5 sets

DB Flyes: 30 x 10, 35 x 8, 40 x 6
Facepulls w/ ext rotation: 80 x 20 x 3 sets

Pushups: BW x 72 total reps in 4 minutes

434

January 6th 2020

Warmup/mobility

Bench Press
Bar x 10
115 x 5
140 x 3
160 x 3
180 x 3
190 x 2
180 x 4

Dips: 25 x 10 x 3 sets, BW x 18 + 8 pushups

Cable Row: 70 x 8 slow reps/arm + 8 with both x 4 sets
Rear Delt Flyes: 10 x 20 x 4 sets

Iso- Dynamic Lateral Raises: 8 x 10 x 2 sets
Cuban Press: 8 x 10 x 2 sets
Curl-Extend-Lower: 8 x 10 x 2 sets

Alternating DB Curls: 25 x 10 x 3 sets

435

January 7th 2020

Warmup/mobility

Squats
Bar x 10
115 x 5
135 x 2
155 x 2
175 x 2
195 x 2
215 x 1
185 x 4

RFESS: 95 x 8 x 4 sets

RDLs: 95 x 15 x 3 sets

Hanging Leg Raises: BW x 9, 7, 5

436

January 8th 2020

Warmup/mobility

Explosive Pushups: BW x 2 x 6 sets

Pull-ups: 15 x 5 x 5 sets
Lat Pulldown (overhand): 70 x 20 x 5 sets

DB Flyes: 30 x 10 x 3 sets
BPAā€™s: 25 reps x 3 sets

Pushups: 67 total reps in 4 minutes

5km run

437

January 10th 2020

Warmup/mobility

Squats
Bar x 10
135 x 5
155 x 5
175 x 5
195 x 4

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

Pull-ups: BW x 15, 12, 10

Ladder Pushups: 30 + 10 + 10 + 10 + 10

Facepulls: 120 x 10 x 2 sets

438

January 14th 2019

Warmup/mobility

Box Jumps: 30ā€ x 10 jumps

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

Press: 85 x 5 x 5 sets
Pull-ups: BW+10 x 5 x 5 sets

Pushups: BW x 50 total reps

439

January 15th 2020

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5

Bench Press: 135 x 5 x 5 sets
One-arm DB Rows: 60 x 15 x 5 sets

EZ Curls: 45 x 15 x 3 sets

Run: 150m EMOM x 10 minutes

440

January 16th 2020

Air Bike: 6.3mi in 20 minutes

Plank: BW x 60sec x 3 sets
Sit-ups: BW x 20 x 3 sets

441

January 17th 2020

Warmup/mobility

Box Jumps: 30ā€ x 10 total jumps

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

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

Pull-ups: BW x 15, 12, 11

Pushups: BW x 100 total reps

Facepulls: 80 x 100 total reps

Air bike: 3.2mi in 10 minutes

442

January 20th 2020

Warmup/mobility

Squats
Bar x 10
115 x 5
125 x 5
145 x 5
165 x 5

Press: 85 x 5 x 7 sets
Pull-ups: 10 x 5 x 7 sets

Air Bike: 10cal x 10 sets
Pushups: 10 x 10 sets
BPAs: 10 x 10 sets