Monday 4.4.22 Lower
Explosive
A1. Jump squat: 5x5 w/ 30 lb med ball in goblet hold
A2. Power clean from hang: 5x3 @ 175 lb
A3. Backwards sled sprint: 5x ~50 feet w/ +90 lb
Strength
B. Front squat: 6x3 @ 270 lb
Speed work EMOM for 10 min
C1. Speed snatch pull: 10x3 @ 220 lb (65%)
C2. Squat drops: 10x3
Met con
6 rounds of Tabata, i.e. 20:10 intervals
D1. Bulgarian split squat left leg
D2. Bulgarian split squat right leg
D3. Wall sit
D4. Hanging leg raise
Tuesday 4.5.22 Upper
Explosive
A1. Med ball chest pass : 5X5 @ 30 lb
A2. Plyo pushup off yoga step: 5x3
A3. Tire hammer strikes: 10 reps as fast as possible
Strength
B. Bench press: 6x3 @ 270 lb
Speed work EMOM for 10 min
C1. Push press: 10x3 @ 160 lb (75%)
C2. Speed pullups: 10x3 (pulling chest explosively to bar)
Met con
6 rounds of Tabata, i.e. 20:10 intervals
D1. Battle ropes: alternating
D2. Deadstop pushups
D3. Battle ropes: double
D4. Blast strap inverted row
Wednesday 4.6.22 Lower
Explosive
A1. Broad jump series: 5x5
A2. Power snatch from hang: 5x3 @ 135 lb
A3. Sled push sprint: 5x ~50 feet w/ +135 lb
Strength
B. Snatch deadlift: 6x3 @ 295 lb
Speed work EMOM for 10 min
C1. Speed zercher squat: 10x3 @ 190 lb (65%)
C2. Box jump: 10x3 (trying to get all 3 as fast as possible)
Met con
6 rounds of Tabata, i.e. 20:10 intervals
D1. KB snatch right arm: 35 lb
D2. KB snatch left arm
D3. Bodyweight squat
D4. Plank
Friday 4.8.22 Strength-endurance circuit
5 rounds of 8:
A1. Front squat: 215 lb
A2. Dip: +70 lb
A3. RDL: 245 lb
A4. Chinup: +30 lb
Idk why I thought this was a good idea for Friday circuits 
This was so fucking tough again. I would sit down and not want to get up between rounds. I think the % I chose were maybe too high. Doable but somewhat insane. I’m definitely going back to strength-skill focus next wave. The circuit format is challenging enough from a conditioning standpoint. The high number of reps is next level though.
Hey all, I’m back after quite the hiatus from posting here. Last April, around the last time I posted, my right rotator cuff went to shit overnight. It took quite a bit of therapy and rehab to get back to my old pressing numbers, but here I am! I believe I’ve managed to maintain most of my muscle in that time.
I’m gonna change things up a bit and run a more bodybuilding focused program for the next few months. It is heavily based on Jeff Nippard’s 6 day Upper/Lower Size & Strength program. But instead of doing all 6 workouts in a week, I’m gonna go on a 2 on/1off pattern so a “week” will be 9 days. This way I won’t have to sacrifice intensity and I’ll have more chance to recover, all the while still hitting each bodypart 2 or 3 times in a given week.
2.13.23 LOWER 1
A. Front squat: 5x4 245 lb
B1. Hip-banded RDL (4-sec eccentric): 3x10 185 lb
B2. GHR: 3x8 while holdling 25 lb plate
C. Hammer strength V-squat (continuous reps): 2x20 +180 lb, +205 lb
D1. Smith machine calf raise on step: 3x6/6 (6 reps 5-sec ecc/6 normal) +50 lb, +55 lb, +60 lb
D2. Cable crunches: 2x30 50lb, 60lb
Most exercises were recommended RPE 7 or 8 today. I think I solidly hit that, maybe went a little too light on first set of a few accessories. I finished in 50 min, which felt great. I don’t want any days to go over 1h15 this whole program.
2.14.23 UPPER 1
A1. Bench press: 5x6 225 lb
A2. Lat pulldown: 5x10 120, 140, 140, 140, 120 lb (will try to add 1 extra set at 140 each week)
B1. Low incline DB press w/ 3 sec pause:: 2x8 70 lb, 75 lb
B2. DB seal row: 2x10 60 lb
C1. Machine shoulder press neutral-grip: 2x12 110 lb
C2. Seated facepull: 2x15 55 lb
C3. Machine lateral raise: 2x12+12 drop set, both sets started 65 lb
**Next week gonna do C1 as it’s own movement and C2/C3 as a superset.