Week 6 Day 3
tng bench - 230x7, 7, 6
wg pull-ups - bw+5 x 10, 8, 8
low incline db press - 70x12, 12, 10
1 arm db row - 80x12, 12, 12
db fly - 25x10, 20x12, 15x20
hammer curls - 25x15, 15, 12
KB OH Tricep - 20x12, 12, 10
Week 6 Day 4
SLDL - 335x8x3 sets, getting tough
Harfield squats - 335x10, 8, 8, tries to pull less with hands
standing calf raise - 155x12x3 sets
ring leg curls - 3 sets
Week 7 Day 1
T bar row - 145x8x3 sets, stay here
45 degree incline db press - 65x10x3 sets, go to 70
Meadows row - 75x12x3 sets, stay here
Seated DB press - 50x11x3 sets
loosened up on form on rows a little on purpose to get a little overload, normally I’m very very strict. Didn’t have time for isolation work today.
Week 7 Day 2
high bar squat - 405x1, 335x7
RDL - 315x10
Single leg work
calf work
very stressful week at work this week so decided not to force the higher rep work which is definitely more stressful than some heavy test work. 405 was actually harder than I thought it would be but ties lost I’ve squatted in the last few years so I’ll take that with mostly doing higher rep work and no singles practice at all.
Been a very busy couple of weeks. I have trained but nothing I’d note. Time to get back on track.
Block 2 Week 2 Day 1
Neutral grip t bar row - 135x3 sets, go to 140-145
seated DB press - 50x10x3 sets, go to 55
wide grip pullup x10x3 sets, add 5lb
45 degree incline db press - 50x12x3 sets, go 55
concentration curl - 20x12x3 sets, go 25
tricep push down - mini band x 15x3 sets, need a cable pulley
seated side raise - 20x15x3 sets, go 25
Block 2 - Week 2 - Day 2
High bar squat - 335x6x3 sets, go 4 sets next week
RDL - 315x8x3 sets, go 325
knee over toe split squat - 20lb each x 10x3 sets
seated calf raise - 185x15x3 sets, go 195
Cardio Day
10 mins bike - 50-55 RPM - 82 cals
+
20 sets
- 30 sec run at 6-6.5 mph/30 sec walk
- 1.52 miles
10 mins bike legs only 45-50 RPM - 45 cals
Block 2 Week 2 Day 3
low incline bench - 200x6x4 sets
chin-ups - 10lb x 8x3 sets
flat db press - 75x12, 11, 8
DB curls - 35x10, 8, hammer curls 35x10
Butcher block tricep - purple x 10-12x3 sets
band flys x 15x3 sets
Block 2 Week 2 Day 4
deadlift - 405x6, 425x6, 445x6, go 425-435 for straight sets
hatfield squat - 335x8x3 sets, go 345
single leg cable curl - 10x10, 15x10
Single leg extension - 25x12x2 sets
calf raises - 155x12x3 sets
got a new cable setup that works well for leg curls, semi well for leg extensions, will just have to figure out the optimal setup. Only did 2 sets on the isolation work because it’s been a LONG time since I’ve done it and could feel it with just 2 sets for sure.
Block 2 Week 3 Day 1
NG T Bar Row - 135x6, 6, 6, 8, go to 140-145
seated DB press - 55x10x3 sets, last set tough but go to 60
wide grip pulldown - 95x12, 125x12, 145x12, last set tough
45 degree incline db press - 55x12x3 sets, go 60-65
concentration curl - 25x12x3 sets, go 30
tricep push down - 45x15x2 sets, 75x10, go 60-65 for 8-12
seated lat raise - 25x12x3 sets, go 30
Got a new pulley system that’s gonna work out great for some added variety without having to use bands which is way better for progression.
Block 2 Week 3 Day 2
squat - 345x6, 5, 4, 4, stay
RDL - 325x8x3 sets, stay
KOT Split squat - 30x10, 25x10x2 sets
seated calf raise - 195x15x3 sets
Week 3 Day 3
low incline bench - 205x6x4 sets, go 210
chin up - bw + 20lb x 8, 8, 6, 6
seated row - 95x12, 125x12, 145x12, 145 for all
flat db press - 75x12, 12, 10
DB curls
Overhead tricep ext
DB flies
Week 3 Day 4
deadlift - 435x6x3 sets, go 440-445
hatfield squats - 345x8, 8, 6, stay
leg curls - 15x10x3 sets
standinf calf raise - 165x12x3 sets
leg curls extensions - 35x12x3 sets
Week 4 Day 1
NG Tbar row - 145x6x4 sets, stay here
seated db press - 60s x 8, 6, 6, 6
wide grip pull down - 145x12, 10, 10
45 degree incline - 65s x10, 10, 9
concentration curls - 25x12, 10, 10
pushdowns - 55x12, 12, 12
Side raise - 30x10, 25x12, 12
Week 4 Day 2
High bar squat - 345x6, 5, 5, 5
RDL - 325x8x3 sets, got 335
supported knee over toe split squat - 50x10x3 sets
seated calf raise - 205x12x3 sets, stay
Week 4 Day 3
low incline - 210x6, 6, 5, 5
Chin-ups - 20x8, 7, 5, 5
flat db press - 75x12, 10, 10
seated rows - 145x12x3 sets, drop weight and add pause here
Hammer curls - 40x10, 35x10, 10
KB Angel press - 35x12x3 sets
cable crossover/flys - 10x15, 20x15, 25x15
Chin ups and flat db press regressed for some reason this week. Felt strong on the sets, fatigue just set in fast with higher reps. Saw Squat University last week here in STL for my right shoulder and have already seen some improvements from his exercise prescription. Could be reason for regression of some exercises due to prehab work done in warmups.
Week 4 Day 4
deadlift - 440x6, 5, 4
SSB single leg good morning - bar x10, 115x10x2 sets, these seem to always help when I’ve got a hammy issue, left one has been bothering me some
20 min EMOM, Zone 3 focus
Wearing plate carrier
6 mins
- 30 second echo bike 60-65 RPM
- 30 second 20” box step overs
8 mins
- 30 second echo bike 60-65 RPM
- 100 foot sandbag carry on shoulder 100lb
6 mins
- 30 second echo bike 60-65 RPM
- 100 foot farmers carry 53lb
Today Zone 2 Focus
10 mins bike 50-55 RPM
+
30 min run/walk - 2.12 miles
- run 5-5.5 MPH until heart rate moved out of zone 2
- Walk until HR recovers to 130
Monday
Axle strict press from floor - 105x5, 125x5x2 sets, 125x7
pullups - 20lb x 5, 5, 5, 7
20 min EMOM (Zone 3)
- 30 second bike
- 20 gorilla row 53lb
- 30 second bike
- 15-20 pushups
Avg HR 164
Ez bar curls - 75x12, 12, 8
tricep push down - 55x12, 12, 12
full can raise - 15x15, 15, 15
facepulls - 25x20, 20
Enjoying getting back to some conditioning.
Tuesday
back squat - 345x6, 5, 5, 5 these were tough
Sandbag over bar - 2 reps every 30 seconds until 30 reps reached, 150 pound bag
100 meter “sprints” - 10 sets at 12-13 mph, rest until HR returns to zone 2
this was all I got done yesterday. Ideally I’d like some hamstring and calf accessory work.
Wednesday
45 mins zone 2 - AVG HR 142
2 rounds
10 mins bike
10 mins ruck - 30lb pound pack, some resistance on manual treadmill
finished off on the bike till reached 45 mins
Overslept Thursday so this was Friday
low incline bench - 210x6, 6, 6, 6
1 arm DB Row - 80x10, 90x10, 10
20 mins zone 3 running
Ran 9 mins at 5-5.5 mph on treadmill which was when HR climbed out of zone 3, rested till HR returned to 140 and ran another 9 mins at 5-5.5 mph
Obviously not performing the BB template at the moment. Wanted to get back into some more conditioning. This week was kinda by the seat of my pants, next week be a little more structured
Saturday
deadlift - 440x6, 6, 6
Bulgarian split squat - 115x8, 8, 10
Resisted treadmil intervals - zone 2 - 23 mins - walk on max resistance until out of zone 2, recover to 130 just walking
Sunday
zone 2
10 mins bike - 50-55 RPM
+
30 mins run/walk
Monday
axle clean + press - 135x1+5x3 sets, 135+1+7, go 6s
pull-ups - bw + 25 x5x3 sets, bw + 25x7, go 6s
20 min EMOM
- 30 second bike 60-70 RPM
- 20 gorilla row 28kg
- 30 second bike 60-70 RPM
- 20 pushups
hammer curls 35s
tricep push downs - 57.5
full can raise - 20/15
Tuesday
Squat - 345x6, 5, 4, 4
sandbag over bar - 30 reps 51”, did it in 3 sets and 6 mins, staying in zone 3 on first two sets, pushing to red last
100 meter sprints x 10 sets, rest till back to zone 2, 16ish seconds
kickstand goodmorning
single leg calf raise
Wednesday
zone 2 - 60 mins - AVG HR 142
10 mins bike
10 mins ruck 30lb pack
rotate till reach 60 mine
Thursday
Low incline bench - 225x5, 205x6x3 sets
1 arm db row - 90x12x3 sets
flat db press - 80x10, 80x8, 70x10
face pull - 45x15x3 sets
Zone 3 Run - 20 mins - AVG HR 165 - 4.5-5.5 MPH - 1.65 miles
Friday
deadlift - 455x5 RPE9, 425x5x2 sets
Deficit Bulgarian split squat - 115x10x3 sets
25 mins - zone 2 sled
Saturday
30 min zone 2 run - 2.6 miles, AVG HR 142, I was actually surprised I could stay zone 2 the whole time
25 mins - zone 2 bike 30/30
Monday
axle clean + press - 135x6x3 sets, 135x7
pullups - 25x6x3 sets, 25x7
5 sets, recover to zone 2 btw sets
2 rounda
10 pushups
10 gorrilla row
5 cal bike
biceps/triceps/shoulders
Tuesday
high bar squat - 365x5, 325x5x3 sets
sandbag over bar - 2 reps EMOM for 10 mins
200 meter run at 10mph x 6 sets
kickstand SSB goodmorning - 95x10x2 sets
Left hamstring/glute been giving me some issues but felt better today. Definitely most I’ve squatted for a set of 5 in 5 plus years.