Split Jerk:
135 x 3
205 x 3
225 x 2
235 x 2
Good
Deadlift SL Starts:
275 x 3
325 x 3
365 x 3
385 x 3
Good, I have never trained dead lifts hard or well, I really hate them tbh, so this is good progress
DB Incline Bench:
100 x 3 x 4
Good
Australian Pullups:
15 x 8
15 x 8
Bw x 10
Bw x 12
Burn out sets at the end
SL Hip Bridges:
Bw off a box x 6e x 3
Close Grip Bench:
205 x 5
225 x 6
235 x 6
185 x 15
Burn out set for fun
Curls:
60 x 10
50 x 12
40 x 18
30 x 18
20 x 18
Rumor is we are reloading next week, so why not go balls to the walls
DB Snatch Box Jumps:
85 x 3
100 x 3
Hit knee, hurt like a bitch, I have a welt the size of a golfball on my kneecap right now
100 x 2
100 x 2
4
3
3
Back Squat:
275 x 3
315 x 3
385 x 2
410 x 2 PR
Easy again, next week I will go for 415, and then at the end of our three week cycle I will try and hit 425-440 for a couple
Incline Bench:
185 x 3
225 x 3
235 x 3
235 x 3
DB Walking Lunge:
70 x 8 x 3
Hard
DB Military Press:
55 x 8
70 x 8 x 2
Power Clean Lateral Box Jump:
185 x 3
225 x 3
235 x 2
245 x 2
Very easy overall
3
3
3
Pullup Weight:
25 x 4
30 x 4
35 x 4
30 x 4
Partner Hamstrings:
3 x 5
Two Hand Bar Twists:
90 x 6e
115 x 6e
125 x 6e
Good Mornings:
95 x 5
95 x 5
115 x 5
SL Stabilization:
30s x 1e
This was fun, you close your eyes and get pushed around on one leg, have to hop and stabilize
Good workout, took it easy and managed some good lifts
DB Snatch Box Jumps:
100 x 2 x 2
105 x 2
3
3
3
Back Squat:
315 x 3
385 x 3
405 x 2
425 x 2 PR
I think this linear progression i’ve earned from the year’s training is about coming to an end. We are testing 1 rep maxes next week though.
Incline Bench:
185 x 3
225 x 3
235 x 2
245 x 2
185 x 3
Pretty easy
DB Walking Lunge:
70 x 8 x 3
DB Military Press:
70 x 8 x 3
Power Clean Lateral Box Jump:
185 x 3
225 x 3
245 x 2
265 x 2 PR
Easy as fuck. Will go for a lot on the 1 rep week, won’t be a true max though because I will push weight in the prior sets
Medium Box
3
3
3
Pullup Weight:
45 x 3
45 x 3
35 x 3
35 x 3
Good
Partner Hamstrings:
3 x 5
Two Hand Bar Twists:
115 x 5e
115 x 5e
115 x 5e
Good Mornings:
135 x 5
135 x 5
135 x 5
SL Stabilization:
1m x 1e
Squat Cleans:
Tire Flip x 4
70 x 4
75 x 3
75 x 3
Bench Press:
225 x 2
245 x 2
275 x 2
295 x 2
Not a great set, needed help on the last one
DB SL Bench Squat:
85 x 4e
85 x 4e
95 x 3e
95 x 3e
DB Pullovers:
40 x 8
45 x 8
50 x 8
DB Squat:
100 x 5
110 x 5
110 x 5
Explosive
Incline MR Flyes:
2 x 8
Had to lift early today, overall this is an ok workout
P.M.
Bench Press:
45 x 10
95 x 10
135 x 5
185 x 5
225 x 6
245 x 5
225 x 6
135 x 10
45 x 10
Curls:
65 x 8
55 x 12
45 x 14
35 x 14
25 x 14
Wrist Roller:
5 lbs
15 lbs
5 lbs
Not timed or nothing, just as fast as possible, worked the gym tonight and just felt like getting another lift in so I did
DB Snatch Box Jumps:
100 x 2
105 x 2
110 x 2
115 x 2
3
3
3
Back Squat:
335 x 2
375 x 2
405 x 2
435 x 2 PR
Great. Got a small bit of help on the last one, but i smoked the first rep. Was supposed to be a 1rm, probably could have hit 445 for 1.
Incline Bench:
205 x 2
225 x 2
245 x 2
250 x 2 PR
Just got it, felt good
DB Walking Lunge:
90 x 8e x 3
Hard as fuck
DB Military Press:
70 x 8
75 x 8
75 x 8
Good, bum shoulder limits these, but good
Last week of team workouts til training camp
Power Clean Lateral Box Jump:
135 x 2
225 x 2
245 x 2
275 x 1
280 x 1 PR
Knee, hip, and hamstring all were fucked and tight today, hence a disappointing showing. I tried 285 and I was forced to squat it but lost it because i pretty much exclusively power clean. O well, I really need to give my body a rest at this point.
Medium Box
3
3
3
Pullup Weight:
45 x 3
45 x 3
45 x 3
45 x 3
Fine
Partner Hamstrings:
3 x 6
Two Hand Bar Twists:
115 x 5e
115 x 5e
115 x 5e
Good Mornings:
135 x 5
135 x 5
135 x 5
SL Stabilization:
1m x 1e
This lift was alright. My body is mostly just broken down. Last lift friday, hopefully I can get something on bench.
Bench Press:
225 x 2
255 x 2
295 x 1
310 x 1
Conservative
335 x negative
just to feel the weight, no lifts next week so no point in not burning out
Pull overs:
50 x 8 x 3
Only upper, leg and hip are just too fucked at this point
Pullups:
8
6
6
pm
Bench Press:
135 x 10
185 x 5
225 x 3
275 x 3
185 x 18
135 x 18
Just burning the fuck out, probably not going to lift for the next two weeks
Curls:
70 x 8
60 x 8
50 x 8
40 x 8
30 x 10
Squats:
Going to list my workout first, my brother’s second
1 min rest on all lifts
315 x 12
315 x 10
275 x 10
95 x 12
95 x 10
95 x 10
Shrugs:
225 x 12
275 x 10
275 x 10
95 x 12
95 x 10
95 x 10
Quad Brushes:
Bw x 10
Bw x 10
was supposed to do another set ? could not
Bw x 10s hold
Bw x 10s hold
My brother could not do these so he just did static holds
Incline DB curls:
25 x 10 10 10 (3 grips)
25 x 10 10 10 (3 grips)
5 x 10 10 10
5 x 10 10 10
This is a weird workout, but a nice change of pace so I am just rolling with it
DB lateral/front raises:
25 x 10 10 x 3
2.5 x 10 10 x 3
Calf quad set:
Seated: 3 p x 20
Standing: 225 x 25
100 hops
60s balance
Whole thing x 2
Seated: 1 p x 20
Standing: 105 x 25
100 hops
60s balance
Whole thing x 2
Exercise ball squats:
12
10
10
Side Leg Raises:
12
10
10
Took forever. My brother is untrained, lacking in confidence, weak and sedentary. I am proud of him for his efforts today. Hip is a lot better but still tight. Today felt good, still just trying to get healthier more than anything at this point.
These workouts are such a pain, insanely high volume and little rest. I realized my brother can’t be doing these so I wrote him something else ( basically starting strength)
All lifts 1 min rest
Bench Press:
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 12
175 x 10
135 x 10
Simply could not handle the volume/ rest time. It has been a long time since I was above 2-6 reps
Seated Rows:
240 x 12
240 x 10
220 x 10
Tricep Tri Set:
25 x 12 12 12
15 x 12 12 12 x 2
These are shitty. Cutting them out because it is just going to be too much stress on my elbows.
Chest fly/ posterior fly:
30/15 x 12
30/15 x 10 x 2
Will definitely go up here. I was just tired, burnt out from the tri sets.
Lat Pulldown 1.5s:
140 x 12
110 x 10
70 x 10
So burnt out
Stability ball pushups:
12
10
10
V sits:
3 x 20
Was supposed to do more abs, meh. This is a fine starting point. Pushed my self, and am not up for the whole volume yet. Got 3 more weeks to get it going.
Hang Cleans:
185 x 8
185 x 6
185 x 6
Meh, just doing what I can here. The reps…
Rope Hammer Curls:
140 x 12
160 x 10
160 x 10
DB Step Ups:
50 x 12
30 x 12
30 x 12
Was supposed to do 10 10, these were easy, mostly just a grip and cardio thing.
Push Press:
135 x 8
135 x 6
135 x 6
Fine, it’s just a cardio/volume thing
1 Leg Straight Leg Dead Lift:
60 x 12
60 x 10
60 x 10
Speed Crunches:
4 x 50
There was supposed to be more abs, but meh. I was sweating my ass off, this is fine for the first week.
Gave my brother his own log.
DB Hammer Incline Press:
80 x 12
80 x 10
70 x 10
Rest period got me on the last set
Dips:
12
10
10
Pullups:
8
4
4
Paused Close Grip Bench:
135 x 12
155 x 10
135 x 10
Lol
1 arm DB rows:
100 x 12
100 x 10
100 x 10
V sits:
3 x 20
Hip raises:
3 x 20
Getting better with the abs, but still not there yet
I have been running too, real out of shape. Getting it together slowly
Squats:
135 x 5
225 x 5
315 x 1
405 x 1
315 x 12
315 x 10
295 x 10
Upped the weight on the last set, these are just so tiring?
Shrugs:
315 x 6
Lol, dropped the weight on these (literally) scared a couple people
225 x 12
225 x 10 x 2
Quad Brushes:
Bw x 30 with 3 x 10 s hold x 2
Incline DB curls:
30 x 10 10 10 (3 grips)
25 x 10 10 10 (3 grips)
20 x 10 10 10 (3 grips)
DB lateral/front raises:
30 x 10 10
25 x 10 10
20 x 10 10
The rest really gets to you
Calf quad set:
Seated: 3 p x 20
Standing: 240 x 25
100 hops
60s balance
Whole thing x 2
Exercise ball squats:
12
10
10
Side Leg Raises:
12
10
10
Toe Touches:
3 x 25
Slowly adding abs in
Good workout overall
Bench Press:
Bar x 10
135 x 5
155 x 4
185 x 3
205 x 2
215 x 1
240 x 1
245 x 1
205 x 15
Had 1-2 more
185 x 10
155 x 10
Seated Rows:
240 x 12
240 x 10
230 x 10 10
Chest fly/ posterior fly:
35/10 x 12
35/10 x 10 x 2
Lat Pulldown 1.5s:
110 x 12
120 x 10
100 x 10
These were actually physically painful? When that grip really starts to go and the forearms just ache
Stability ball pushups:
12
10
10
V sits:
3 x 20
Russian Twist:
3 x 20
Fine workout? I need to recover better though, it is quite a load
Hang Cleans:
185 x 8
185 x 6
185 x 6
Rope Hammer Curls:
150 x 12
160 x 10
170 x 10
DB Step Ups:
40 x 12
40 x 10
40 x 10
Push Press:
135 x 8
155 x 6
155 x 6
1 Leg Straight Leg Dead Lift:
50 x 12
50 x 10
50 x 10
Speed Crunches:
4 x 50
Hanging Leg Raises:
4 x 25
Okay. I hate using this light weight, and I would rather torture myself with 20 rep squats than go above 3 reps on any olympic lift, but i am doing it. Hopefully I can at least get to some respectable weights by the end of this phase, 185 on push at least and 225 on hangs. We shall see though, these high reps are not great for me.
10 Yard Box Drill x 10 (10 second rest)
Pro Agility x 6 (un-timed)
100 Yard Striders x 4 (un-timed)
10 Yard Hills x 5
Still have to add in 300 yard shuttle and position work but I am getting there