Training 14 July 2014
5x through above circuit w/ no rest in between.
After finishing this circuit go immediately into 6- 20 seconds Woodway Force sprints. Rest (ie walk) 40 seconds between each sprint.
That was a beast, but fun!
Training 15 July 2014
1a. Bench Press 5x2@185, 205, 225, 235, 245. Finish w/ 3 singles done w/ wt releasers 3x1@295 lowered over 8 second period.
1b. Y Lift Offs 2x8@BW w/2s hold at top
1c. Ring Rows 8x8@BW 3s hold at top, 5s lower.
2a. BB Front Squat 5x5@ 95, 135, 135, 155 and 165. Go way deep…had someone verify each rep was a well past parallel.
2b. SL RDLs 2x10@ 44# KB each leg. Various hip mobility movements done in between sets.
2c. Resisted Shuffles 3x20@ Green Band 20 yards each way
Training 17 July 2014
2a. Overhead Squats 5x 45, 75, 95, 135, 145 and 3x155.
2b. Lateral Leg Lowers with Back Wedge 2x8@BW.
2c. TRX Ring Fallouts 4x6@BW with 3 second hold in bottom position.
3a. Barbell RDLs 6x275 then 2x6@315
3b. Chin Ups 2 x max reps @ BW (12,8)
4a. Then do Poliquins Luke Sauder Calf Routine. Seated Calf Raises 3x10-5-5@155-130-105
4b. Donkey calf Raises 3x30-50 reps @ BW + 110#DB
Training 19 July 2014
2a. Back Squats 5x45, 2x5@95, 3x135, 3x185, 3x225, 3x275 and 2x3@300. All with Coach ensuring that every rep was well below parallel.
2b. Resisted Vertical Jumps 4x8 (explode straight up) @ 75.
3a. BB SL Squats 4x5 each leg@135.
3b. Low Prowler Pushes (heavy - 3 wheels, low handle position) 4x40 yards between each set of SL Squats.
4a. Close Grip Incline Bench 4x6@160
4b. Plate Front Raises w/ Twist 3x12@35
4c. DB Skullies 8x8@37 with 3x8@37 DB Curls on last three sets.
4d. Incline Chest Supported DB Front Raises 3x15@12.5s
4e. DB Sit Ups 10x10@15
Another 2.5 hour workout from warmup to cool down. I will be putting away lots of Protein and Fat today, along with water.
Training 21 July 2014
Recovery Day
Woodway Force Treadmill at 3.5 mph (on average…it isn’t self propelled so it is somewhat difficult to maintain an exact pace) x 30 minutes.
Various Ab movements. 100 reps total x BW.
Foam Roll entire body, but really focusing on lower body. Then stretch.
Training 22 July 2014
3 Rounds of the following with no rest for time:
A. Push-Ups 3x15@BW
B. Speed Rows 3x15@65
C. Bench Dips 3x15@BW
Time: 3:07
2 Rounds of the Following for time:
A. Forward Lunges 30 reps per leg x 20# MB
B. MB slams 15x8# no bounce MB
C. V-Ups 25x20#MB
Rest 45 seconds and repeat.
Time: 9:45. Those lunges took forever.
2 Rounds of the following for time:
A. Reverse Lunges 30 reps per leg x 20# MB
B. Hip Lifts 15xBW
C. Tuck Jumps 25xBW
D. Push Presses 15x20#MB
Rest 45 seconds and repeat.
Time: 9:36.
Training 24 July 2014
Last day of unload and recovery week. New cycle starts Saturday.
2a. Overhead Squat 5x45, 3x95, 3x115 and 3x3@135
2b. Push-ups into one arm extended side planks 4x12@BW (6 push-ups plank combos per side).
2c. Lower body mobility.
3a. Barbell RDLs 5x135 then 4x5@225+10 shrugs at end of each set of RDLs.
3b. Chin-ups 3xmax reps @ BW (12,8,6)
Training 26 July 2014
Treadmill warmup 8 minutes 3.5 mph at incline of 6.
Full body foam roll and stretch
3a. Back Squat 5x45, then 3x95, 135, 185, 205 and then 3x3@225. Working on technique, depth and speed at of the hole.
3b. Various hip mobility movements between each set.
4a. Barbell Bench Press 5x45, 95, 135, 165, 185, 205, 225 and 240.
4b. Upper body mobility various movements between each set.
Easy workout today. Body has been really beat up and this felt great!
Training 27 July 2014
1a. Seated Leg Curl 3x10 Double Leg, 8 Single Legs then 10 Double Leg again @ 110, 40, 100 each round
1b. Seated Leg Extension 3x10-8-10@ 130-60-110 each round
2a. Seated Calf Raise 3x10 Double, 8 Singles then 10 Doubles Again @ 70, 80 then 85
2b. Standing Calf Raise 3x10-8-10@ 95-115-115
3a. Incline Face Down DB Rows 3x10 Double Arm Wide, 8 Single Arm Close then 10 Double Arm Wide Again 25, 35, 45
3b. Preacher Curls 3x10-8-10 70-35-60
4a. DB flat Flyes 3x10-8-10@10-10-10
4b. Tricep Pushdowns 3x19-8-10@90-40-70
Very rapid paced workout, moving from one exercise to the next with minimal rest. Great blood flow and nice to do 28 rep sets for a change of pace.
Training 31 July 2014
Been away again for a few days, but should be home for the next month with no surprises. So my new cycle that was to start this week was pushed back until next week. So the remainder of this week is more conditioning/recovery/high rep stuff.
Barbell Complex Warmup. 10x10@45 over various compound movements.
Complete three rounds of the following with as little rest as possible (in order to not pass out):
A. Sumo Deadlifts 3x20@185
B. Hanging Split Kicks with straight legs 3x15 ea leg (30 total in 1 set)@ BW
C. DB Front Lunge 3x10ea leg@ 50# DBs
D. POWERBOMBS RAPID FIRE 3X30 w 8lb no bounce ball.
Total Time was 17:05
Woodway Force Sprints 5x20 seconds with 40 seconds of walking in between. Nonstop movement for just 5 minutes.
Total body foam rolling and stretching.
Training 01 August 2014
2a. Front Squat 5x45, 5x95, 3x135, 3x165, 3x185, 3x205 and 3x225. All reps below parallel and verified by spotter.
2b. Various hip mobility exercises between each set of front squats.
3a. Incline Bench Press 5x45, 5x95, 5x135, 5x155, 5x175 and 5x185. Bar touches upper chest for a 1 count on all reps.
3b. Various chest/shoulder mobility stretches/drills done between each set of presses.
4a. Clean Grip Deadlifts 5x135, 10x225, 10x295 and 10x315.
4b. Total body stretching done between each set.
Awesome total body training session done in under an hour! Heart rate was way up, but I moved as quickly as possible to accomplish all reps/sets. No rep was missed and I am working on technical/mechanical perfection on each and every rep.
Training 04 August 2014
2a. DB Step Ups 4x6 ea leg @ 33# DBS on 3-1-X-2 Tempo
2b. Quad Extensions - alternate DL and SL 10x150 DL, 8x75 SL, then 10x135 DL by 4 rounds. Dropped weight slightly over e 4 sets but can’t remember each sets weight.
3a. Banded Single Leg Good Mornings 3x8@2 Red Bands
3b. Seated Hamstring Curls - alternate DL and SL 10x100 DL, 8x35 SL, then 10x75 DL by 3 Rounds.
5a. Wide Grip Lat Pulldowns 10x10@120, 110 and 100 (4 sets at 120, 4 sets at 110 and 2 at 100).
5b. DB Upright Rows 3x12@33# each hand
6a. Parallel Bar Dips 5x15,12,10,10 and 10@BW
6b. Machine Tricep Extensions 4x25@40
Training 05 August 2014
1a. Barbell Single Leg Squat 6x95, 6x115, 6x135 and 3x6@145
1b. Extended Side Plank Hold 3x20s each side
2a. DB Incline Bench 8x45, 8x75, 8x80 and 2x8@85
2b. Shot Put Toss 4x4each arm with 5# MB
3a. BB RDL 3x12@245
3b. ISO Hyper Hold over flat bench (weight on upper back and mid hamstring) 3x45s. I failed miserably at this. Did BW only and could barely hold for 20seconds. Lay perpendicular over a bench, resting on abs just above pelvis. Hold a superman with ankles together, toes down and arms extended straight ahead. Fun stuff.
Training 07 August 2014
Barbell Complex Warmup 10x10@45 continuously.
Overhand BB Bent Rows 5x135, 5x145 and 3x5@155 on a 3-1-3-2 Tempo
BB Curls 3x3@135 then 3x3@125. 45 seconds rest between each set.
Hex Head DB Carries 3x20yd@25# each hand down and back w Body Saws on Sliders 4x12 (do body saws during rest period)
Tabatas on Thick Ropes w X Over Planks on Sliders 3x15 (do X overs during rest period). Tabata, rest 10 seconds, Tabata, X-over Planks, Tabata, rest 10 s, Tabata, X-over Planks, tabata, rest 10, Tabata and x-over plank. Ouch!!! Alternate between full double slams, mini single slams, full single slams, mini double crossovers, and mini double slams.
Woodway FORCE Sprints 10 ? 5s bursts w Band Resisted Hip Flexion from Push Up Position on Sliders 2x8 (during rest).
Very metabolically demanding last two movements, but really fun. I ceased training an hour ago and I’m STILL sweating.
Training 08 August 2014
2a. BB Back Squat 5x45, 5x95, 5x135, 3x185, 3x225, 3x275 and 2x3@315
2b. Lower Mobility ? Knee Fall Ins, Lateral Lunge w/ OH Reach
3a. BB Bench Press 5x45, 5x135, 5x165, 5x185, 5x225, 5x230
3b. Upper Mobility ? Windmills, Thumb Taps
4a. Hex Bar Deadlift 10x225 and 2x10@325
4b. Heavy AB Work ? Standing Ab Pulldowns 3x12@160.
Training 11 August 2014
1a. Step Downs 3x12 ea leg @ BW on 3 ? 2 ? 3 tempo.
1b. Quad Extensions - alternate DL and SL 3x10@160 Double Leg then 3x8@75 Single Leg then 3x10@150 DL. All three done without stopping and each triset done between sets of Step Downs.
2a. Banded DOuble Leg Good Mornings 4x12@ Blue, Purple and Green Bands.
2b. Hamstring Curls - alternate DL and SL 3x10@110 DL then 3x8@50 SL then 3x10@90 DL. All three done without stopping and each triset done between sets of Banded Good Mornings.
3a. Seated Calf Raise 3x10-5-5@ 150-125-100
3b. Standing Calf Raise 3x10@ 185-160-135
4a. V Bar Lat Pulls 6x10@140 then 4x10@130
4b. BBL Upright Rows 4x8@95. 2 sets done with snatch grip and 2 sets with clean grip
5a. Bench Dips 4x25@BW
5b. DB Kickbacks 2x50 each arm @12#
6a. Reverse BBL Wrist Curls 3x10@45
6b. Fingertip Wrist Curls 3x12@70.
Training 12 August 2014
2a. DB Front Squat Reverse Lunge 6x25, 6x45, 6x55, 6x65 and 6x75.
2b. Hanging from Rings Side Plank with Leg Elevated 3x20 seconds each side.
3a. DB Flat Bench Press 8x80, 8x100 then 2x5@100
3b. MB Rapid Press 4x12@20# MB
4a. Sumo Deadlift 2x12@275
4b. ISO hold across bench. Hold superman pose perpendicular to bench. 2x60 seconds at BW.
Training 14 August 2014
Treadmill Warmup 3 minutes at 3.5mph on incline of 8.
Barbell Complex 8 exercises at 10 reps each using 45 # BBL.
Underhand BBL Bent Over Rows 5x135, 5x155, 5x165 and 2x5@175 all on a 3-0-3-2 tempo.
BBL Reverse Curls 6x85 and 2x6@95.
5a. Hex Head DB Carries 3x45 yards @ 25# each hand.
5b. Body Saws on Sliders 4x12@BW.
6a. Woodway Force Sprints 10 - 5 second sprints with 55 seconds walking in between
6b. Band Resisted Hip Flexion from Push-up Position on Sliders 2x8@Red Bands. Done between sprints 3-4 and 6-7.
Training 16 August 2014
Treadmill warmup 3.5 mph on incline of 6 x 5 minutes.
Full body foam rolling and stretching x 10 minutes.
3a. Front Squat 5x45, 5x95, 3x135, 3x155, 3x185, 3x205 3x225 and 3x230
3b. Knee Fall ins, Hip Rotators, Hip Flexor Stretching. Multiple sets of each between all sets of FS.
4a. Incline Bench Press 12x45, 5x95, 5x115, 5x135, 5x155, 5x175, 5x185 and 5x200
4b. Thumb Tabs, Serratus Banded Wall Slides, Band Pull Aparts, Wall Angels between sets.
5a. Clean Grip Pulls 10x225, 10x315 and 10x325
5b. Cable Ab Pulldowns 3x15@160
5c. Overhead Cable Tricep Rope Extensions 3x10@120
I finished this session about an hour and a half ago and am still pouring sweat. Love it! I also incorporated the new Workout Fuel today. I felt like I could repeat my session once done. I would not want to, mind you, but the desire and energy was there to do so. Home run, Biotest!!!
Got any recent pics? Curious to see your aesthetic progress