The Aimless Trainee

Training Training Logs
162

Wednesday 3.9.22 Lower
Explosive
A1. Broad jump: 6x4
A2. Power snatch from hang: 6x2 @ 140 lb

Strength
B. Snatch deadlift: 3x6(1) clusters @ 295 lb

Hypertrophy
C1.Zercher squat: 3x10 @ 195 lb
C2. Box jump: 3x10

Met con
3 rounds of 45:30 AMRAP intervals
D1. KB swing
D2. Bodyweight squat
D3. Leg curl/hip raise w/ feet on bench
D4. Sled push: +180 lb

1 Like
163

Friday 3.11.22 Strength-skill circuit
5 rounds of 3:
A1. Front squat: 250 lb
A2. Push press: 175 lb
A3. Power clean from floor: 165 lb
A4. Chinup: +70 lb

Today felt very solid. This is end of wave 2. Next week is my “deload” bodybuilding focused week. Similar to last time, trying to hit some more isolation for the muscle groups not getting as much direct work, I’ll go:
Sun: Delts/traps
Mon: Legs
Wed: Chest/bis
Fri: Back/tris

2 Likes
164

Monday 3.14.22 Delts/traps
Every last set to failure
A1. Seated DB shoulder press: 8x60, 8x70, 10x80lb
A2. Seated facepull: 8x85, 8x 100, 11x120lb
B1. Machine lateral raise: 10x65, 10x80, 19x95lb
B2. Bent-over rear delt fly: 10x15, 10x20, 16x25lb
C1. Incline DB front raise: 12x20, 12x25, 12x30lb
C2. Rope cable upright row: 12x42.5, 12x50, 12x57.5lb

1 Like
165

Tuesday 3.15.22 Quads/hams
5 sets of 5 w/ 5 sec eccentric
A1. Front squat: baby ramp 185, 190, 195, 200, 205lb
A2. GHR: bodyweight
3 sets of 10 w/ 3 sec squeeze at peak contraction
B1. Leg extension
B2. Seated leg curl

C. 2x20 HS V-squat single leg (no weight added)

1 Like
166

Wednesday 3.16.22 Chest/bis
5 sets of 5 w/ 5 sec eccentric
A1. Low incline bench press: 185 lb
A2. BB curl: 65 lb
3 sets of 10 w/ double contraction at bottom
B1. HS incline: 140, 160, +180 lb
B2. Incline DB curl: 15, 20, 25 lb
2 sets of 20 for pump
C1. Machine pec fly: 85 lb
C2. Rope cable hammer curl: 47.5 lb

1 Like
167

Friday 3.18.22 Back/tris
Every last set to failure
A1. Lat pulldown: 8x140, 8x160, 10x180 lb
A2. JM press: 8x135, 8x155, 11x175 lb
B1. V-grip seated cable row: 10x140, 10x160, 19x180 lb
B2. PJR DB pullover: 10x60, 10x70x 15x80 lb
C1. Straight-arm rope pulldown: 12x50, 12x57.5, 19x65 lb
C2. Rope pressdown: 12x50, 2x12x57.5 lb

2 Likes
168

Sunday 3.20.22 Upper
Explosive
A1. Med ball push press throw: 3x8 @ 15 lb
A2. Muscle snatch from hang: 3x5 @ 80 lb (did 70% instead of 75%, oops)
A3. Battle ropes: fast as possible for 10 sec

Strength
B. Overhead press: 4x6 @ 150 lb

Speed work EMOM for 10 min
C1. Bench press: 10x3 @ 170 lb (55%)
C2. Band facepulls: 10 reps as fast as possible

Met con
4 rounds of Tabata, i.e. 20:10 intervals
all done landmine with bar + 35 lb plate
D1. Press right
D2. Press left arm
D3. Row right arm
D4. Row left arm

1 Like
169

Here’s the setup for the next 4 weeks, wave 3.

  • I’m adding a 3rd work capacity movement to my explosive work at the start, just to really amp up my system for strength work.
  • Instead of hypertrophy accessory work I’m focusing on speed/technique work for the opposite movement of the week. I’ll do these EMOM 10 min supersetted with either an antagonist speed pull (upper days) or a speed drill (lower days)
  • Met-con circuits will really be “fun”, since I’m using a Tabata protocol, 20 sec work, 10 sec rest.
  • Gonna throw in one core movement in the met-con circuit on lower days.
  • Since I’m focusing on speed accessory work during the week, my Friday full body circuit will be strength-endurance instead of strength-skill focused. Gotta get some reps in there somewhere!

4 main workouts:

WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1 Speed-Strength 3x8 4x6 5x5 6x4
A2 Strength-Speed 3x5 75% 4x4 80% 5x3 85% 6x2 90%
A3 Work capacity 3x10-12 sec 4x10-12 sec 5x10-12 sec 6x10-12 sec
B Strength 4x6 80% 5x5 82.5% 6x3 87.5% 3x6(1) 90%
C1 Technique/speed (EMOM)* 10x3 55% 10x3 60% 10x3 65% 10x3 70%
C2 Antagonist speed** 10x3 10x3 10x3 10x3
D Met Con Complex 4x0:20/0:10 5x0:20/0:10 6x0:20/0:10 skip
*: +10% for push press
**: 10x10 for band facepulls

Exercises I’ll use:

Upper 1 Lower 1 Upper 2 Lower 2
A1 Speed-Strength Med ball push press throw Goblet jump squat MB chest pass Broad jump
A2 Strength-Speed Muscle snatch Power clean from hang Plyo pushup Power snatch from hang
A3 Work capacity Battle ropes Backwards sled sprint Hammer strike Sled push sprint
B Strength Overhead press Front squat Bench press Snatch deadlfit
C1 Speed/technique Bench press Snatch pull Push press Zercher squat
C2 Antagonist/drill Band face pull Squat landing Pullup Box jump
D1 Landmine press (R) Bulgarian split squat (L) Battles ropes: alternating KB snatch (R)
D2 Landmine press (L) Bulgarian split squat (R) Deadstop pushup KB snatch (L)
D3 Landmine row (R) Wall sit Battle ropes: double BW squat
D4 Landmine row (L) Hanging leg raise Inverted row Plank
And for Friday’s strength-endurance circuit:
WEEK 1 WEEK 2 WEEK 3 WEEK 4
— — — — — —
A1 Front squat 3x12 60% 4x10 65% 5x8 70% 6x6 75%
A2 Dip 3x12 60% 4x10 65% 5x8 70% 6x6 75%
A3 RDL 3x12 60% 4x10 65% 5x8 70% 6x6 75%
A4 Chinup 3x12 60% 4x10 65% 5x8 70% 6x6 75%
1 Like
170

Monday 3.21.22 Lower
Explosive
A1. Jump squat: 3x8 bodyweight
A2. Power clean from hang: 3x5 @ 155 lb
A3. Backwards sled sprint: 3x ~50 feet w/ +90 lb

Strength
B. Front squat: 4x6 @ 250 lb

Speed work EMOM for 10 min
C1. Speed snatch pull: 10x3 @ 185 lb (55%)
C2. Squat drops: 10x3 Drop Squats - YouTube

Met con
4 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

Couple of takeaways from today:

  1. I’m so glad I decided to do speed work for my main accessory…I really needed it. Today really took some adjusting to speed snatch pulls. It’s a whole new focus for me trying to be quick off the floor and boy were my first few sets really wobbly. I almost lost my balance and fell forward a few times. I think it’ll only help my technique in the long run once I nail down the form on these.
  2. Tabata protocol for the met-con was pretty brutal. I loved that it only took 8 minutes to annihilate my quads and get some good conditioning in though.
1 Like
171

Tuesday 3.22.22 Upper
Explosive
A1. Med ball chest pass : 3x8 @ 20 lb
A2. Plyo pushup off tire: 3x5
A3. Tire hammer strikes: 10 reps as fast as possible

Strength
B. Bench press: 4x6 @ 250 lb

Speed work EMOM for 10 min
C1. Push press: 2x3 @ 150 lb, 8x3 @ 140 lb (65%) (accidentally went too heavy on first 2 sets)
C2. Speed pullups: 10x3 (pulling chest explosively to bar)

Met con
4 rounds of Tabata, i.e. 20:10 intervals
D1. Battle ropes: alternating
D2. Deadstop pushups
D3. Battle ropes: double
D4. Blast strap inverted row

1 Like
172

Wednesday 3.23.22 Lower
Explosive
A1. Broad jump series: 3x8
A2. Power snatch from hang: 3x5 @ 120 lb
A3. Sled push sprint: 3x ~50 feet w/ +135 lb

Strength
B. Snatch deadlift: 4x6 @ 270 lb

Speed work EMOM for 10 min
C1. Speed zercher squat: 10x3 @ 160 lb (55%)
C2. Box jump: 10x3 (trying to get all 3 as fast as possible)

Met con
4 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

Couple of takeaways from today:

  1. Not gonna lie, I went into this week thinking speed work segment would be easy, but it’s really not. Every rep is significantly lighter than I’m usually pushing for 3 reps, yes, but trying to maximally accelerate the concentric is taxing in its own way. These definitely add a nice conditioning component to my workouts, while enforcing good technique.
  2. I definitely noticed a difference on bench press yesterday and snatch deadlifts today after hitting the speed work earlier in the week. They just felt really controlled, like I had a solid 8 reps every set instead of the intended 6. I’m hoping this continues to snowball and improve my main lifts.
  3. Weirdly the tabata intervals felt much harder on upper body days than lower days this week. Maybe because I’m hitting smaller muscle groups, they get taxed more quickly with the negligible rest periods. Same reason I typically need more rest between my main bench and overhead strength work than squats or deadlifts.
1 Like
173

Races don’t have to dictate your training . Instead, use this plan to bring satisfaction and improvement back to your running life...

175

Thanks for stopping by, but I think this was intended for another thread?

176

Friday 3.25.22 Strength-endurance circuit
3 rounds of 12:
A1. Front squat: 185 lb
A2. Dip: +30 lb
A3. RDL: 210 lb
A4. Chinup: bodyweight

Holy crap this was tough. Even with all the met-con I’ve been doing, it’s been awhile since I hit higher reps on the big compound movements. I’m glad I switched my Friday focus up for this wave. I need it.

2 Likes
177

Sunday 3.27.22 Upper
Explosive
A1. Med ball push press throw: 4x6 @ 20 lb
A2. Muscle snatch from hang: 4x4 @ 90 lb
A3. Battle ropes: fast as possible for 10 sec

Strength
B. Overhead press: 4x6 @ 155 lb

Speed work EMOM for 10 min
C1. Bench press: 10x3 @ 185 lb (60%)
C2. Band facepulls: 8 reps as fast as possible (green band)

Met con
5 rounds of Tabata, i.e. 20:10 intervals
all done landmine with bar + 35 lb plate
D1. Press right
D2. Press left arm
D3. Row right arm
D4. Row left arm

1 Like
178

Monday 3.28.22 Lower
Explosive
A1. Jump squat: 4x6 w/ 15 lb KB in goblet hold
A2. Power clean from hang: 4x4 @ 165 lb
A3. Backwards sled sprint: 4x ~50 feet w/ +90 lb

Strength
B. Front squat: 5x5 @ 255 lb

Speed work EMOM for 10 min
C1. Speed snatch pull: 10x3 @ 200 lb (60%)
C2. Squat drops: 10x3

Met con
5 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

Today all 4 parts felt very solid.

2 Likes
179

Tuesday 3.29.22 Upper
Explosive
A1. Med ball chest pass : 4x6 @ 25 lb
A2. Plyo pushup off low box: 4x4
A3. Tire hammer strikes: 10 reps as fast as possible

Strength
B. Bench press: 5x5 @ 255 lb

Speed work EMOM for 10 min
C1. Push press: 10x3 @ 150 lb (70%)
C2. Speed pullups: 10x3 (pulling chest explosively to bar)

Met con
5 rounds of Tabata, i.e. 20:10 intervals
D1. Battle ropes: alternating
D2. Deadstop pushups
D3. Battle ropes: double
D4. Blast strap inverted row

2 Likes
180

Wednesday 3.30.22 Lower
Explosive
A1. Broad jump series: 4x6
A2. Power snatch from hang: 4x4 @ 130 lb
A3. Sled push sprint: 4x ~50 feet w/ +135 lb

Strength
B. Snatch deadlift: 5x5 @ 275 lb

Speed work EMOM for 10 min
C1. Speed zercher squat: 10x3 @ 175 lb (60%)
C2. Box jump: 10x3 (trying to get all 3 as fast as possible)

Met con
5 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

Speed work felt much better this week even though I added 5%.

1 Like
181

Friday 4.1.22 Strength-endurance circuit
4 rounds of 10:
A1. Front squat: 200 lb
A2. Dip: +50 lb
A3. RDL: 230 lb
A4. Chinup: +15 lb

Very tough again!

1 Like
182

Sunday 4.3.22 Upper
Explosive
A1. Med ball push press throw: 5x5 @ 25 lb
A2. Muscle snatch from hang: 5x3 @ 100 lb
A3. Battle ropes: fast as possible for 10 sec

Strength
B. Overhead press: 6x3 @ 165 lb

Speed work EMOM for 10 min
C1. Bench press: 10x3 @ 200 lb (65%)
C2. Band facepulls: 6 reps as fast as possible (black band)

Met con
6 rounds of Tabata, i.e. 20:10 intervals
all done landmine with bar + 35 lb plate
D1. Press right
D2. Press left arm
D3. Row right arm
D4. Row left arm

1 Like