1/4/20
beltless block pulls: 405x4, 425x4, 445x4, 425x4x2, 405x4
1ct pause bench: 260x4, 275x4, 285x4,265x4x3
cable row: 170x15,15, 15, 15
arms: 12-15 reps x 3
core/abs: hollow body hold 8min Amrap 30, 30, 30, 15,15,15
1/6/20
squat w/ belt: 465x1, 385x4x5
press w/ belt: 185x1, 155x4x5
leg press: 605x10x4
chin ups: 13 reps x 4
1/8/20
deadlift w/ belt: 495x1, 405x4x5
Squat w/ belt @~65%: 325x5x3
1ct pause bench: 315x1, 265x4x5
feet up bench: 210x10x4
chest supported row: 230x15,15,15,15
Arms: 12-15x3
Weighted plank 8min AMRAP: 145lbs x 30 sec, 20, 20
1/10/20
beltless squat: 375x4, 395x4,415x4, 385x4x3
slingshot bench: 275x4, 295x4, 315x4, 305x4x3
CG incline bench: 185x10x4
lat pull down: 12,12,12,9
1/11/20
beltless rack pulls: 405x4, 425x4, 445x4, 425x4x3
1ct pause bench: 265x4, 275x4, 285x4, 270x4x3
cable row: 170x15x4
arms: 12-15x3
core/abs: hollow body holds 8min amrap: 30secx3, 20secx2
1/13/20
squat w/ belt: 465x1, 385x4x5
press w/ belt: 195x1, 160x4x6
leg press: 605x10x4
chin ups: 13,12,12,12,12
1/14/19
deadlift w/ belt: 475x1, 395x4x5
1ct pause bench: 325x1, 275x4x6
feet up bench: 215x10x4
note: carrying a lot of low back fatigue so deadlift felt rough. Bench felt great though.
1/15/20
squat w/belt ~65%: 325x5x3
chest supported row: 15reps x5
lat pull down: 10-12 reps x3
arms: 12-15reps x3
standing ab wheel: 1rep x 8
1/17/20
beltless squat: 405x3, 425x3, 455x4(pr), 405x3x3
1ct pause slingshot bench: 295x3, 315x3,335x3, 315x3x3
CG incline bench: 185x10x4
1/18/20
1in. below knee block pull: 405x3, 435x3, 450x3, 430x3x3
1ct pause bench: 275x3, 290x3, 300x3, 285x3x3
OA DB Row 15 reps x 4
arms: 12-15 reps x 3 sets
Core/abs: standing ab wheel 2,2,2,2,2,1
1/20/20
squat w/ belt: 470x1, 405x4x2
press w/ belt: 195x1, 165x4x2
leg press: 585x8, 615x8, 645x8
1/21/20
deadlift w/ belt: 500x1, 425x4x2
1ct pause bench: 335x1, 285x4x2
wide grip bench: 195x8, 210x8, 225x8
pull-ups: 12,12,10
1/22/20
Squat w/ belt @~68%: 345x4x3
Chest supported row: 12reps x3
Neutral grip lat pulldown: 12reps x2
Arms: 10-12 reps x3
abs/core: standing ab wheel 4,3,3
1/24/20
Beltless squat: 500x1(beltless PR), 475x1
Slingshot bench: 405x1(pr), 365x3
Beltless overhead press: 135x8, 140x8, 145x8
1/25/20
deadlift w/ bands: 435x1, 405x3
1ct pause bench: 335x1, 315x3
OA DB row: 100x15x3
arms: 10-12 reps x3
abs/core: standing and wheel 4 reps x3
1/27/20
squat w/ belt: 465x1, 405x4x4
press w/ belt: 200x1, 170x4x4
wide grip bench: 215x8x4
pull-ups: 12,10,10,10
1/28/20
deadlift w/ belt: 500x1, 425x4x4
1ct pause bench: 315x1, 275x4x4
squat w/ belt @~68%: 345x4x4
Chest supported row: 10-12reps x4
Standing ab wheel: 3,3,3,3
1/29/20
am session:
pause squat: 455x1, 425x3, 405x3, 385x3
2-board press: 355x1, 335x3, 315x3x2
beltless press: 135x8x4
Arms: 10-15 reps x 3
Note: had to lift 3 days in a row due to work schedule. I was feeling the fatigue today.
pm session:
conditioning: I get real bored with cardio and conditioning so im trying something new. Giving the juggernaut tempo work stuff a try.
went like this:
Rep 1: 30 sec sprint at ~70% on bike → 10-15 pushups → rest 90 sec to 2 minutes
Rep 2: 30 sec sprint at ~70% on bike → V-ups → rest 90 sec to 2 minutes
Rep 3: 30 sec sprint at ~70% on bike → 10-15 pushups → rest 90 sec to 2 minutes
Rep 4: 30 sec sprint at ~70% on bike → V-ups → rest 90 sec to 2 minutes
Rep 5: 30 sec sprint at ~70% on bike → 10-15 pushups → rest 90 sec to 2 minutes
Rep 6:30 sec sprint at ~70% on bike → V-ups → rest 90 sec to 2 minutes
Rest 5 minutes then repeat above one more time
1/31/20
beltless deadlift against bands: 425x1, 405x3, 385x3x2
1ct pause bench: 335x1, 315x3, 295x3x3
leg press: 625x8x4
OA DB row: 100x15x4
arms: 15-20reps x2
2/2/20
squat w/ belt: 470x1, 405x4x4
press w/ belt: 205x1, 175x4x4
wide grip bench: 205x8x4
pull ups: 12,10,10,9,8
2/5/20
deadlift w/ belt: 505x1, 430x4x4
bench: 335x1, 285x4x5
beltless squats @~65%: 325x4x4
arms: 12-15reps x4