Strongest Guy on my Block 4

Training Over 35 Lifter
561

Looking over your programming… you need push ups.

562

[quote]bulldog9899 wrote:
Looking over your programming… you need push ups.[/quote]
If I do them daily then I could be the strongest guy in the world

563

960×960 73.8 KB

[quote]Derek542 wrote:

[quote]bulldog9899 wrote:
Looking over your programming… you need push ups.[/quote]
If I do them daily then I could be the strongest guy in the world

[/quote]

564

[quote]bulldog9899 wrote:

[quote]Derek542 wrote:

[quote]bulldog9899 wrote:
Looking over your programming… you need push ups.[/quote]
If I do them daily then I could be the strongest guy in the world

[/quote]
[/quote]
You Jelly bro of my partially shaved goatee and perfect hair?

Look at that arm development.

PUSH UPS FOR LIFE

Have that tattooed as a tramp stamp

565

Wed

500 meter row, dislocates and foam rolling body

Squat warm up

135 X 3 X 5
185 X 2 X 5
205 X 2 X 5

Okay taking from Dan John and this article 9 Tips for Dedicated Lifters so I did the Squat challenge today.
Back Squat
225 X 50 X Unbroken took me 4:45 min

This tested my fortitude as an adult male.

566

Thurs was up the night before with an injury

Fri

500 meter row, dislocates and foam rolling body

4.4 mile run 40 minutes

567

Sat

500 meter row, dislocates and foam rolling

135 X 7 X Clean and Press
BW X 10 X Chin Ups
BW X 7 X Hand Stand Push Ups
BW X 10 X 24 inch box jumps
200 meter run

6 rounds 33:45

568

Mon Happy Labor Day

500 meter row, dislocates and foam rolling

Klokov combo - DL + clean + front squat + push press + push jerk = 1

185 X 12 X 10 minutes

4 mile run 35 minutes

569

Tues

500 meter row, dislocates and foam rolling body, Bench 135 X 3 X 5,185 X 5, 205 X 5, Klokov a bunch up to 95

215 X 3 X Bench Press
115 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
225 X 3 X Bench Press
115 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
235 X 3 X Bench Press
115 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
245 X 3 X Bench Press
115 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
255 X 2 X Bench Press
115 X 3 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope

14:45 min

570

Wed

500 meter row, dislocates and foam rolling body

Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 3
225 X 1 X 3
245 X 1 X 3
275 X 1 X 2

Back Squat finisher
225 X 20

571

Thurs

500 meter row, dislocates and foam rolling body

4.4 mile run 40 minutes

572

Fri

500 meter row, dislocates and foam rolling body

115 X 8 X Thrusters
BW X 6 X Pistols each leg
BW X 10 X Burpee Pull-Ups
Big Tire X 2 X Flip (Unknown weight has to be around 500 lbs)
BW X 100 X Jump Ropes

4 rounds 24:35

573

Sat
500 meter row, dislocates and foam rolling body, 135 X 5 X Snatch

200 meter run not sprint but close
185 X 3 X Power clean
BW X 5 X Pull Ups
BW X 7 X Box jumps 24 in
20 MB X 9 X Roman Chair Sit Ups

5 rounds 19:55 min

574

Mon

500 meter row, dislocates and foam rolling body, Bench 135 X 3 X 5,185 X 5, Klokov a bunch up to 95

205 X 5 X Bench Press
95 X 8 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
215 X 5 X Bench Press
95 X 8 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
225 X 5 X Bench Press
95 X 8 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
245 X 3 X Bench Press
95 X 8 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
255 X 2 X Bench Press
95 X 8 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope

15:15 min

575

Tues

500 meter row, dislocates and foam rolling body

Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 2

In between sets doing 70 DB stiff legged dead X 5 reps, has helped with my hamstring stretching etc. (edit forgot to put this last week)

Back Squat finisher

245 X 20

576

Wed

500 meter row, dislocates and foam rolling body

4.4 mile run 40 minutes

577

Thur

500 meter row, dislocates and foam roll

70 DB X 10 X Bench Press
BW X 10 X Pull Ups
20 MB X 10 X Roman Chair sit ups

5 rounds 19:15

578

Fri

500 meter row, dislocates and foam roll

155 X 10 X Hang Full Clean (Unbroken)
BW X 1 X Toes to Bar
155 X 9 X Hang Full Clean (Unbroken)
BW X 2 X Toes to Bar
155 X 8 X Hang Full Clean (Broken)
BW X 3 X Toes to Bar
155 X 7 X Hang Full Clean (Unbroken)
BW X 4 X Toes to Bar
155 X 6 X Hang Full Clean (Unbroken)
BW X 5 X Toes to Bar
155 X 5 X Hang Full Clean (Unbroken)
BW X 6 X Toes to Bar
155 X 4 X Hang Full Clean (Unbroken)
BW X 7 X Toes to Bar
155 X 3 X Hang Full Clean (Unbroken)
BW X 8 X Toes to Bar
155 X 2 X Hang Full Clean (Unbroken)
BW X 9 X Toes to Bar
155 X 1 X Hang Full Clean
BW X 10 X Toes to Bar

20 min

579

Dislocates and Foam rolling

1 mile run
BW X 25 X Hand release push ups
BW X 50 X Sit ups
BW X 75 X Air Squats

3 rounds 40:05 min

580

Mon

500 meter row, dislocates and foam rolling body, Bench 135 X 3 X 5,185 X 5, Klokov a bunch up to 95

195 X 5 X Bench Press
95 X 10 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
205 X 5 X Bench Press
95 X 10 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
215 X 5 X Bench Press
95 X 8 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
225 X 5 X Bench Press
95 X 6 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope
235 X 2 X Bench Press
95 X 6 X Klokov Press
BW X 5 X Dead Hang Pull-Ups
BW X 100 X Jump Rope

16 min