Training Log

Training Training Logs
121

Monday, 25May2015
Cycle 1, Week 1, Day 1
Warm-Up: Agile 8
A. Front Squat
Bar x some
135 x 5
155 x 5
185 x 3
205 x 3
210 x 6
210 x 6
210 x 6
210 x 6
First two sets weren’t too bad, the third and fourth sucked.
B. Deadlift
135 x 6
185 x 5
225 x 5
255 x 3
285 x 6
285 x 6
This felt good, and pretty easy.
C. DB RFESS (Optional)
60 x 10/leg
60 x 10/leg
D. Ab Roll Outs (Optional)
x12
x10
x12

Conditioning
A. 15x50m Hill Sprints

Second set of front squats:

Second set of deads:

122

Your form is looking soild pal.

123

[quote]Evolv wrote:
Your form is looking soild pal.[/quote]

Thanks dude! It feels pretty good. Especially the deadlifts. If I could get a little bit more depth on the front squats that would be rad, but I’m still pretty happy with them.

Tuesday, 26May2015
Cycle 1, Week 1, Day 2
Warm-Up: Agile 8 and some band pull-aparts

A. Bench Press
bar x 10
135 x 5 paused
135 x 10
160 x 10
175 x 8
180 x 6
Nothing too crazy here. Haven’t gone above 5 reps on bench for a while now, so that felt kinda good.
B. Pull-Ups
BW x 12
BW x 12
BW x 10
BW x 8
Focused on feeling the muscles work instead of just seeing how fast and how many I could do. For the first time I felt my upper back working instead of just my arms during pull-ups. Hoping that recruiting more muscles will lead to better numbers eventually.
C. Seated DB Overhead Press
50 x 12
50 x 12
50 x 10
50 x 8
D. Barbell Rows
155 x 10
160 x 10
165 x 8
165 x 6
E1. DB Curls (Optional)
40 x 8
40 x 8
40 x 8
E2. DB Lateral Raises (Optional)
25 x 10
25 x 10
25 x 10

124

Wednesday, 27May2015
Conditioning
Warm-Up: Agile 8

Hill Sprints
A. 12x100m, 25:13

125

Thursday, 28May2015
Cycle 1, Week 1, Day 3
Warm-Up: Agile 8

A. Bench Press
bar x 10
135 x 5
135 x 10
160 x 10
175 x 8
180 x 6
B. Pull-Ups
BW x 12
BW x 12
BW x 10
BW x 8
C. Seated DB Overhead Press
50 x 12
50 x 11
50 x 10
50 x 8
D. Barbell Rows
160 x 10
160 x 10
160 x 8
165 x 6
E1. DB Curls (Optional)
35 x 12
35 x 11
35 x 10
E2. DB Rear Laterals (Optional)
25 x 8
20 x 10
20 x 12

126

Friday, 29May2015
Cycle 1, Week 1, Day 4

Warm-Up: Agile 8

A. Front Squat
bar x 10
135 x 5
155 x 5
175 x 3
185 x 8
185 x 8
185 x 8
185 x 8
B. Deadlift
135 x 5
185 x 5
225 x 5
250 x 8
250 x 8
C. GHR (Optional)
x10
x10
x10
D. Hanging Leg Raises (Optional)
x12
x12
x12

Conditioning
12 x 30m Prowler Sprints 140lbs, :60 interval

Front Squat, happy with the depth today.

Rear View, glad I took video from this angle, I would like to narrow my stance a little bit and I really need to work on keeping my knees from caving in. I think some hip mobility work would help.

Deadlift

127

Saturday, 30May2015
Cycle 1, Week 1, Day 5
Warm-Up: Agile 8

A. Bench Press
bar x 10
135 x 5
155 x 5
175 x 5
185 x 3
190 x Max Reps - 10
B. Pull-Ups
BW x 12
BW x 12
BW x 10
BW x 8
C. Seated DB Overhead Press
50 x 12
50 x 12
50 x 9
50 x 8
D. Barbell Rows
160 x 10
155 x 10
160 x 8
170 x 6
E1. DB Curls (Optional)
40 x 8
40 x 8
40 x 8
E2. DB Lateral Raise(Optional)
25 x 10
25 x 10
25 x 9

128

Monday, 1June2015
Cycle 1, Week 2, Day 1

A. Front Squat
bar x some
135 x 5
185 x 4
185 x 3
205 x 3
210 x Max Reps - 6
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
*210 set was disappointing. Last monday I hit 4 sets of 6 with 210. Not sure if I was completely warmed up. Stupid. 5x3 w/ 215 was wicked hard, strict :60 rest between sets.
B. Romanian Deadlift
225 x 8
235 x 8
245 x 8
C. GHR (Optional)
x10
x10
x10
D. Hanging Leg Raises (Optional)
x12
x12
x12

Conditioning
Prowler Sprints, 12 x 30m, 140lbs, :60 interval

210 x 6

first set of 215 x 3

second set

129

Tuesday, 2June2015
Cycle 1, Week 2, Day 2

A. Bench Press
bar x 10
135 x 5
155 x 5
170 x 10
180 x 8
195 x 7
B. Pull-Ups - Slow, controlled
BW x 10
BW x 8
BW x 6
C. Seated DB Overhead Press
50 x 10
55 x 8
60 x 5
D. Barbell Rows
155 x 10
165 x 8
165 x 8
E. Rope Climbs (Optional)
x 5

130

Everything all good?

131

yea man! thanks for checking in. My team and I started training together recently to prep for our last course. So, less lifting more rucking and job-specific work. How’re you doing?

132

Right on brother. Oh I am doing good man, thanks for asking. I was just checking in to make sure all was good. :slight_smile:

133

obviously haven’t been posting on here lately, but i’ve still been lifting. Thought I’d share a couple highlights from recent sessions:

front squat: 5x5 at 205
bench press: 5x4 at 205
finally learned how to clean, power cleaned 195 and got under 205 for a full clean but dumped it before i got it up.

Started to ruck run and run again as well. Good stuff. Not the best on the joints, but if doing it means I can do my job better then I’m all about it.

134

Still hanging around. Lifting less, but still seeing some improvement. Some recent highlights:

Front squat 5 sets of 3 at 225
Bench press 5 sets of 3 at 215
Finally hit a 205 squat clean. Neat-O.

Weight is 200lbs now.

Also, ran my first timed 3 mile in like 8 months, finished in 20:50. Pretty happy with that.

135

265 for a single. Not sure if I hit full depth.

136

Your depth looks good. But you have close stance and the best you can do for explosiveness and to add more kg on the bar is not to cut depth. Go as deep as you can to get the ham rebound.

137

Deadlift 315 5 sets of 3

Running several times a week has definitely affected my strength. Not too worried about it. It’s been nice to be running again. May take a month or two off from strength work, and focus on building up some work capacity I lost over the past 7 months. A change of pace would be nice right now.

138

Ran a 5K in 21:24. A far cry from what I used to do, but whatever it was fun.

School is going well. Heading across the country soon for a few months. Should be fun and pretty good training.

139

Some recent highlights
295 x 1 back squat
355 x 1 deadlift
20:36 3 mile run

140

He returns.

Nice progress man. Good to see you’re still getting it in.