Strength and Conditioning

Training Training Logs
443

January 22nd 2020

Warmup/mobility

Deadlifts
Bar x 10
135 x 5
185 x 5
215 x 5
245 x 5

Bench Press: 135 x 5 x 5 sets
One Arm DB Rows: 65 x 10 x 5 sets

EZ Curls: 65 x 8 x 4 sets

Run: 150m EMOM x 10 sets

Air Bike: 2.5mi in 10 minutes

444

January 24th

Treadmill Run: 2% incline for 20min @ 6mi/h

Stretching: 20min

445

January 24th 2020

Warmup/mobility

Box Jumps: 30” x 10 total jumps

Squats
Bar x 10
135 x 5
155 x 5 x 7 sets

Press
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Chin-ups: BW x 16, 13, 11

Airbike: 20 cal x 5 sets
Pushups: BW x 20 x 5 sets
BPA’s: 20 x 5 sets

446

January 27th 2020

Warmup/mobility

Box Jumps

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

Press: 85 x 5 x 8 sets
Pull-ups: 10 x 5 x 8 sets

Pushups: BW x 100 total reps

Facepulls: 80 x 100 total reps

447

January 31st 2020

Warmup/mobility

Box Jumps: 30” x 10 total jumps

Squat
Bar x 10
115 x 5
135 x 5
185 x 5
205 x 3
195 x 2
155 x 7
155 x 3

Press
Bar x 10
75 x 5
95 x 5
115 x 3

Chin-ups: BW x 15, 10, 12

BPA’s: 100 total reps

448

February 3rd 2020

Warmup/mobility

Broad Jumps: 10 total jumps

Squats
Bar x 10
65 x 5
85 x 5
105 x 5
125 x 5
145 x 18

Dips: BW x 15 x 5 sets
Chins: BW x 10 x 5 sets
*Done between sets of squats

Facepulls: 100 total reps

449

February 3rd 2020

Second workout

Airbike: 6.6mi in 20 minutes
Empty Barbell Curls: 50 total reps
Tricep Pushdowns: 50 total reps

450

February 4th 2020

Warmup/mobility

Squat Jumps: 10 jumps

Press
Bar x 5 x 2 sets
55 x 5
65 x 5
75 x 5
85 x 10

RFESS: 65 x 10/leg x 5 sets
RDL’s: 65 x 10 x 5 sets
Done between sets of press

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

Facepulls: 100 total reps

4 rounds of:
400m run
200m walk

451

February 5th 2020

Warmup/mobility

Broad Jumps: 10 Jumps

TBDL
Bar x 10
95 x 5
135 x 5
170 x 5
195 x 5
220 x 15

Superset With:
Pushups: BW x 20 x 5 sets
Pull-ups: BW x 10 x 5 sets

Facepulls: 100 total reps

Airbike: 1.5mi in 5 minutes

452

February 6th 2020

Warmup/mobility

Skipped my usual jumps for the day as doing them without a box has been hard on my knees. Back to my regular gym soon, thankfully.

Bench Press
Bar x 10
95 x 5
105 x 5
115 x 5
125 x 5
135 x 15

Bench Press was superset with:
DB Squats: 80 x 15 x 5 sets
DB RDL: 80 x 10 x 5 sets

Facepulls: 100 total reps

Barbell Curls: 35 x 10 x 3 sets

One mile run in 9min 05sec
*Extremely slow for me. I presume it was from hitting my legs 4 days in a row

453

February 15th 2020

Warmup/mobility

DB Squat Jumps: 15 x 5 x 2 sets

Squats
Bar x 10
75 x 5
95 x 5
115 x 5
135 x 5
155 x 18

Superset with squats:
Dips: BW x 15 x 5 sets
Pull-ups: BW x 10 x 5 sets

Facepulls: 100 total reps

Run: 200m EMOM for 3 minutes

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454

February 18th 2020

Warmup/mobility

Box Jumps: 24” x 5, 30” x 3, 2

Press
Bar x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 8

Superset with Press:
DB Squats: 85 x 15 x 5 sets
DB RDL: 85 x 10 x 5 sets

BPAs: 100 total reps

455

February 19th 2020

Quick Warmup

Box Jumps: 30” x 10 total reps

TBDL
Bar x 10
95 x 5
135 x 5
185 x 5
210 x 5
235 x 5

Superset with TBDL:
Dips: BW x 15 x 5 sets
Pull-ups: BW x 10 x 5 sets

Facepulls: 100 total reps

456

February 20th 2020

Warmup/mobility

Box Jumps: 30” x 10 total jumps

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

DB Squats
50 x 10
75 x 10
100 x 15, 12, 11

DB RDLs
50 x 10
70 x 10
90 x 10 x 3 sets

Facepulls: 100 total reps

Triceps Pushdowns: 100 total reps

One Mile Run: 8min 41sec

457

February 21st 2020

Airbike: 7mi in 10 minutes

5 rounds:
BPA’s x 15
Pushups x 15
Mini-band Curls x 15

458

February 24th 2020

Warmup/mobility

Box Jumps: 24” x 5, 30” x 3, 2

Squats
Bar x 10
95 x 5
115 x 5
125 x 5
145 x 5
165 x 13

Superset with:
Dips: BW x 15 x 5 sets
Pull-ups: BW x 10 x 5 sets

Facepulls: 100 total reps

459

February 25th 2020

Warmup/mobility

Box Jumps: 30” x 10 total jumps

Press
Bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 8

DB Squats: BW x 15 x 4 sets
DB RDL: BW x 10 x 4 sets

460

February 26th 2019

Airbike: 6mi in 20 minutes

Facepulls: 4 x 25
BPA’s: 4 x 25

461

February 27th

Warmup/mobility

Box Jumps: 30” x 10 total jumps

TBDL
Bar x 10
135 x 5
185 x 5
200 x 5
225 x 5
250 x 10

Superset:
Dips: BW x 15 x 5 sets
Pull-ups: BW x 10 x 5 sets

Facepulls: 100 total reps

462

February 28th 2020

Warmup/mobility

Box Jumps: 24” x 10 total jumps

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

DB Squats: 85 x 15 x 4 sets
DB RDL: 85 x 10 x 4 sets