Vision’s Training Log

Training Training Logs
501

A long day of driving and manual labour but got it done.

Rower and single leg hops

Back Squats:
45 x 10
135 x 6
225 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
beltless

Bench:
115 x 8
165 x 5
185 x 5
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Axle Curls:
4 x 10 at 85
with 4 x 30 pull aparts

2 Likes
502

Rower, Static, Ankle hops

Deadlifts:
135 x 6
225 x 5
315 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3

Bench:
115 x 10
140 x 8
165 x 6
195 x 4
195 x 4
220 x 3
220 x 3
widened my grip and will continue doing so on Wednesdays

RDL:
255 x 8
255 x 8
255 x 8

DB Rows:
80 x 8
100 x 8
100 x 8
100 x 8

3 x 20 band triceps

2 Likes
503

Jump rope, rower, dynamic

Back Squats:
45 x 8
135 x 5
225 x 5
275 x 3
295 x 8
295 x 5
295 x 5
295 x 5

Bench:
115 x 8
165 x 6
185 x 4
205 x 3
225 x 1
220 x 9 (PR)
hit the j-cups on the way up on my ninth, didn’t want to risk failing on ten after that.

Wide Pull-ups:
3 x 8 at +25

1 Like
504

3 min rounds, 30s rest

  1. Jump rope
  2. Shadow boxing
  3. jump rope
  4. shadow boxing
  5. heavy bag 1-11-111, 1-2
  6. heavy bag 1-1-2, 1-2-1
  7. heavy bag 1-2-3, 1-2-3-2
  8. abs
  9. heavy bag 2-3-2, 1-3
  10. heavy bag 1-3-2-3, 1b-2
  11. heavy bag 2-3-6-3, 2-5-3-2
  12. abs

Pumped for Canelo BJS tonight

2 Likes
505

Rower, dynamic

High Pogo Hops:
4 x 8

Box Jumps:
4 x 4

Back Squats:
135 x 5
225 x 5
275 x 3
290 x 5
290 x 5
290 x 5
290 x 5
290 x 5

Bench:
115 x 8
165 x 5
205 x 3
225 x 3
225 x 3
225 x 3
225 x 3
210 x 6
210 x 6
210 x 6

Axle Curls:
85 x 10
85 x 12
85 x 10
85 x 12
w/ 4x30 pull aparts

2 Likes
506

Like Freddy Mercury said

One Vision

Owning it my man

1 Like
507

Finished fabricating some flanges to convert tires into weights. 35 lbs a piece. May sell them or may keep them for outdoor strongman days this summer.

image
image4032×3024 3.77 MB

3 Likes
508

Jump rope and foam rolling

Deadlifts:
135 x 8
225 x 5
315 x 3
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3

Bench:
115 x 8
140 x 8
170 x 6
170 x 6
195 x 5
195 x 5
210 x 4
210 x 4
225 x 3
225 x 3
225 x 3
wider grip

Circuit: 4 sets

  • RDLs 235 x 8
  • DB Rows 100 x 10
  • Band Tricep Pushdowns x 20
2 Likes
509

Steady Teddy

1 Like
510

Jump rope, dynamic

High Pogo Hops:
4 x 8

Power Rows:
4 x 3 strokes (728 watts best set)

Back Squats:
45 x 8
135 x 5
225 x 5
275 x 3
295 x 3
315 x 5
315 x 3
315 x 3
315 x 3

Bench:
115 x 8
165 x 5
185 x 4
205 x 3
225 x 1
225 x 9 (PR)

Pull-ups:
BW x 8
+25 x 8
BW x 8
+25 x 8

High intensity conditioning tomorrow morning with some friends

1 Like
511

1 min on, 1 min off

Two times through

  1. Swings 60 lbs
  2. Lunge w/ Twist 45 lbs
  3. Flexed arm hang
  4. Sledge hammer swings
  5. Sled push and pull
  6. Farmers 115 per hand
  7. Jump rope
  8. Burpees
  9. Log viper press 90 lbs
  10. Axle deadlifts 185 lbs
1 Like
512

Rower and jump rope

High Pogo Hops:
3 x 8

Power Rows:
3 x 3 strokes (725 watt best)

Power Cleans:
Bunch of singles at 185 just working on form. Feels like these aren’t a great exercise for my shoulders but will see with time and form improvements

Bench:
115 x 10
165 x 5
205 x 3
225 x 2
245 x 3
245 x 3
245 x 3
215 x 8
215 x 8
215 x 7
hardest bench session yet. Stopped that last set cause I was too close to failure. First time not hitting reps on this program but my TM is up to 290 and that’s definitely more than I can bench

Squats:
45 x 8
135 x 5
225 x 5
275 x 3
315 x 1
315 x 1
315 x 1
beltless

Axle Curls:
4 x 12 at 85
w/ band pull aparts

1 Like
513

Rower, dynamic

High Pogo Hops:
4 x 8

Power Rows:
3 x 3 strokes (742 watts best PR)

Deadlifts:
135 x 6
225 x 5
295 x 3
345 x 3
395 x 3
395 x 3
395 x 3
395 x 3

Bench:
115 x 8
145 x 8
170 x 6
170 x 6
200 x 5
200 x 5
230 x 3
230 x 3
260 x 1
260 x 1
wider grip

RDLs:
225 x 8
245 x 8
255 x 8
255 x 8
255 x 8

DB Rows:
80 x 12
100 x 12
100 x 12
100 x 12
w/ Ring Push-up-plus 3 x 15 … great exercise, should do it more often

1 Like
514

Off day today. Too much heat and not enough calories. Didn’t hit my top set of squats, bench felt fine though. Circuit training in the morning.

Rower, dynamic

High Pogo Hops:
3 x 8

Power Rows:
4 x 3 strokes (727 best)

Back Squats:
45 x 5
135 x 5
225 x 5
275 x 3
295 x 1
315 x 1
335 x 2
315 x 1
315 x 1
315 x 1

Bench:
115 x 8
165 x 5
185 x 4
205 x 3
225 x 1
230 x 8 (PR)

Pull-ups:
5 x 8

2 Likes
515

1 min on 1 min off
3 rounds

Log Viper Press 90
Flexed Arm Hang
Sledge hammer swings
Burpees
Sled Push and Pull
Uneven Farmers walks 115/65
Deadlifts 185

1 Like
516

deload

Rower, jump rope, upper

Bench:
115 x 8
165 x 5
185 x 4
205 x 3
230 x 2
230 x 2
230 x 2
215 x 5
215 x 5
215 x 5

Back Squats:
45 x 8
135 x 5
225 x 3
255 x 3
255 x 3
255 x 3
beltless, paused, in running shoes

Axle Curls:
4 x 10 at 85

Pull aparts:
4 x 20

Planks:
3 x 60s

1 Like
517

Another deload. Test day Friday.

Rower, dynamic

High Pogo Hops:
4 x 8

Power Rows:
3 x 3 strokes (747 watts best PR)

Bench:
115 x 8
145 x 5
170 x 4
205 x 3
215 x 3
215 x 3
230 x 2
230 x 2
wider grip

Deadlifts:
135 x 10
225 x 5
300 x 3
300 x 3
300 x 3
300 x 3
paused all reps off the ground

RDLs:
245 x 8
245 x 8
w/ 2x10 dip station straight leg raises

DB Rows:
80 x 8
80 x 8
w/ 2x20 ring push-up plus

1 Like
518

Rower, dynamic

High Pogo Hops:
3 x 10

Power Rows:
2 x 3 strokes (745 best)

Back Squats:
45 x 5
135 x 5
225 x 3
275 x 3
295 x 2
315 x 1
335 x 1
355 x 1
365 x 1
most I’ve squatted in about 8 years

Bench:
115 x 8
165 x 5
185 x 4
205 x 3
225 x 1
245 x 1
255 x 1
265 x 1
275 x 1 (PR)
245 x 3 hit J cup

Pull-ups:
2 x 8 at +25

Need to figure out my program moving forward. I’d like to incorporate at least one day at the track. I’ve also noticed that I’m losing mass in my legs, maybe it’s just moving to my upper body. Maybe an upper lower split

1 Like
519

Starting Monday I’m changing the program up slightly.
Bench will remain the same with Bench 3x Int Medium
Squat will change to Squat 2x Int
Deadlift will change to Deadlift 1x Int
and I’ll be adding 1 day at the track, mostly skips bounds and hill sprints

Definitely a step up in overall intensity, week 4 will be a bitch.

520

Rowing

5 minute warmup
5 x 500m at sub 1:45 pace, 1 min rest
5 minute cool down

1 Like