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10-07-2018, 05:25 PM
#231
5-25-2018
Deadlift 555x5
Squat 440x5x5
BW 235.2
5-29-2018
Squat 445x5x5
CGB 225x5x3
5-31-2018
Press 210x5x5
BW 232.9
6-4-2018
Mobility:
Agile8
Jumps/Throws:
Box Jumps x 10
Main Lift:
Squat 200x5, 250x5, 300x3, 350x5, 400x5, 450x5, 500x5
Assistance Superset:
DB Bench 3x10
DB Row 3x10
Back Raises 3x10
6-5-2018
Mobility:
Agile8
Jumps/Throws:
Throws x 3 x 3
Main Lift:
Bench 120x5, 150x5, 175x3, 205x5, 235x5, 265x5, 295x5
Assistance Superset:
DB Incline Bench 3x10
Pull-ups 3x10
Hanging Leg Raises 3x5
BW 233.8
6-7-2018
Mobility:
Agile 8
Jumps/Throws
Box Jumps x 10
Main Lift:
Deadlift 220x5, 275, 330x3, 385x5, 440x5, 495x5, 553x5
Assistance Superset:
Push-up 3x20
Pull-up 3x10
Back Raises 3x10
6-7-2018
Mobility:
Agile 8
Jumps/Throws
Box Jumps x3x3
Main Lift:
Press 95x5, 115x5, 135x3, 160x5, 180x5, 205x5, 225x5
Assistance Superset:
DB Incline Bench 3x10
DB Row 3x10
Farmer Walk x3
6-10-2018
CG Bench 95x5, 135x5, 185x5, 225x5, 245x5, 265x5
6-11-2018
Agile 8
Box Jumps x3x3
CG Bench 105x5, 135x5, 160x3, 175x5, 200x5, 225x12 PR
DB Incline Bench 3x10
DB Row 3x10
6-13-2018
Agile 8
Throws 3x3
Squat 200x5, 250x5, 300x3, 325x5, 375x5, 425x10 PR
Back Raise 3x10
Hanging Leg Raise 3x10
6-15-2018
Agile 8
Box Jumps 3x3
Press 90x5, 115x5, 135x3, 145x5, 170x5, 190x9 PR
Dip 3x10
BB Curl 3x10
6-18-2018
Agile 8
Box Jumps 3x3
Deadlift 220x5, 275x5, 330x3, 360x5, 415x5, 470x10 PR
Pull-up 3x10
Sit-up 3x20
6-20-2018
Agile 8
Box Jumps x3x3
CG Bench 105x5, 135x5, 160x3, 185x3, 210x3, 240x11 PR
DB Incline Bench 3x10
DB Row 3x10
6-22-2018
Agile 8
Box Jumps 3x3
Squat 200x5, 250x5, 300x3, 350x3, 400x3, 450x9 PR
6-25-2018
Agile 8
Box Jumps 3x3
Press 90x5, 115x5, 135x3, 160x3, 180x3, 205x7 PR
Dip BWx10, 45x10x2
BB Curl 95x10x3
BW 235.5
6-27-2018
Agile 8
Throws 3x3 superset with 3 warm-up sets
Deadlift 220x5, 275x5, 330x3, 385x3, 440x3, 495x9 PR
Pull-up 3x10
Sit-up 3x20
Friday, June 29, 2018
Agile 8
Throws 3 x 3
CG Bench 105x5, 135x5, 160x3, 200x5, 225x3, 250x10 PR
DB Incline Bench 75x10, 80x10x2
DB Row 100x10x3
BW 236.6
Monday, July 2, 2018
Agile 8
Throws 3x3
Squat 200x5, 250x5, 300x3, 375x5, 425x3, 475x7 PR
Ab Circuit x1:
Weighted Sit-ups 25x10
Hanging Leg Raise x10
Ab Wheel x15
Side Bends 45x20 per side
BW 232.7
Wednesday, July 4, 2018
Agile 8
Box Jumps 3x3
Press 90x5, 115x5, 135x3, 170x5, 190x3, 215x6 PR
Dip BWx10, 50x10x2
BB Curl 95x10, 105x10, 115x10
Friday, July 6, 2018
Agile 8
Throws 3x3
Deadlift 220x5, 275x5, 330x3, 415x5, 470x3, 525x7 PR
Pull-up BWx10x3
Sit-up BWx20x3
BW 234.7
Monday, July 9, 2018
Cycle 1, Deload Day 1
Agile 8
Throws 3x3
Press 90x5, 115x5, 135x5, 160x5
Deadlift 220x5, 275x5, 330x5, 385x5
Sit-up BWx20x3
BW 233.8
Notes:
My current daily diet is:
Breakfast- 4 eggs, 2 pieces of bacon, oatmeal with goat's milk, and coffee with collagen.
Lunch- 3 chicken thighs, potato chips, pickle, and some fruit.
Dinner- whatever my wife or the boys at work decide to make. We're having brisket, mashed potatoes, and okra at home this week. The firehouse meals always have plenty of protein and I can usually eat as much as I want.
Wednesday, July 11, 2018
Cycle 1, Deload Day 2
Agile 8
Throws 3x3
CG Bench 105x5, 135x5, 160x5, 185x5
BW 234.9
Friday, July 13, 2018
Cycle 1, Deload Day 3
Agile 8
Jumps 3x3
Squat 200x5, 250x5, 300x3, 350x5, 405x5, 455x3, 505x1
DB Bench x10
Pull-up x10
Back Raise x10
Monday, July 16, 2018
Cyle 2, 3x5 Day 1
Agile 8
Box Jumps 3x3
Press (TM 230): 95x5, 115x5, 140x3, 150x5, 175x5, 195x9 PR
Dip 5x10
Curl 5x10
Wednesday, July 18, 2018
Cycle 2, 3x5 Day 2
Agile 8
Throws 3x3
Deadlift (TM 560): 225x5, 280x5, 335x3, 365x5, 420x5, 475x10 PR
Pull-up 3x10
Sit-up 3x20
BW 231.3
Friday, July 20, 2018
Cycle 2, 3x5 Day 3
Agile 8
Throws 3x3
Bench 110x5, 135x5, 160x3, 175x5, 205x5, 230x13 PR
Incline DB Bench 3x10
DB Row 3x10
BW 235.2
Monday, July 23, 2018
Cycle 2, 3x5 Day 4
Agile 8
Throws 3x3
Squat (TM 510): 205x5, 255x5, 305x3, 330x5, 385x5, 435x10 PR
531 Ab Circuit x1
BW 233.7
Wednesday, July 25, 2018
Cyle 2, 3x3 Day 1
Agile 8
Throws 3x3
Press (TM 230): 95x5, 115x5, 140x3, 160x3, 185x3, 210x7 PR
Dip 3x10
Curl 3x10
BW 234.5
Friday, July 27, 2018
Cycle 2, 3x3 Day 2
Agile 8
Throws 3x3
Deadlift (TM 560): 225x5, 280x5, 335x3, 390x3, 450x3, 505x8 PR
Pull-up 3x10
Sit-up 3x20
BW 234.5
Monday, July 30, 2018
Cycle 2, 3x3 Day 3
Agile 8
Throws 3x3
Bench 110x5, 135x5, 160x3, 190x3, 215x3, 245x10
BW 236.0
Wednesday, August 1, 2018
Cycle 2, 3x3 Day 4
Agile 8
Throws 3x3
Squat (TM 510): 205x5, 255x5, 305x3, 360x3, 410x3, 460x8
Assistance Superset x3:
Push-up x20
Pull-up x10
Ab Wheel x15
BW 238.1
Friday, August 3, 2018
Cycle 2, 5,3,1 Day 1
Agile 8
Throws 3x3
Press 95x5, 115x5, 140x3, 175x5, 195x3, 220x5
Assistance Superset x3:
DB Bench 85x12
BB Row 185x12
Sit-up BWx20
BW 236.6
Sunday, August 5, 2018
Cycle 2, 5,3,1 Day 2
Agile 8
Throws 3x3
Deadlift (TM 560): 225x5, 280x5, 335x3, 420x5, 475x3, 530x7 PR
BW 236.6
Wednesday, August 8, 2018
Cycle 2, 5,3,1 Day 3
Agile 8
Throws 3x3
Bench TM 270: 110x5, 135x5, 160x3, 205x5, 230x3, 255x9 PR
Superset:
DB Incline Bench 75x12x3
DB Row 75x12x3
BW 236.0
Friday, August 10, 2018
Cycle 2, 5,3,1 Day 4
Agile 8
Throws 3x3
Squat TM 510: 205x5, 255x5, 305x3, 385x5, 435x3, 485x5
BW 236.3
Monday, August 13,2018
Agile 8
Throws 3x3
Squat 205x5, 255x5, 305x5
BW 238.6
Start of JIm Steel's 2 Day Split Option 2
Friday, August 17,2018
Agile 8
Squat (405x3, 420x2, 430x2)x3
Bench 260x3x5
BW 233.2
Notes: Starting TMs = Squat 575, Bench 325, Deadlift 640, Press 255. My shoulder has recovered from the minor overuse injury I sustained from the Texas Method 4 Day Split. I am back to benching with my normal grip after 12 weeks of benching exclusively with a close grip. Jim Steel very generously gave me his book of programs. I am following his 2 day split and training every third day. Our baby boy is due in 4 weeks!
Monday, August 20, 2018
Agile 8
Deadlift 510x2x5
Press 180x5x5
BW 233.2
Thursday, August 23, 2018
Agile 8
Squat (445x4, 460x2, 490x1)x2
Bench 195x5, 230x5, 265x4*, 260x2x2, 275x2x2, 245x6, 230x8
BW 232.4
Notes: Good workout out in the garage. It was pretty hot out there. Bench moved well. I accidentally misloaded one set. I chalk it up to the heat. I cannot drink enough fluids lately.
8-27-2018
Deadlift 510x3x5
Press 190x4x5
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10-07-2018, 05:44 PM
#232
8-30-2018
Squat 460x2x10
Bench 260x4x5
9-2-2018
Deadlift 510x4x5
Press 205x3x5
9-5-2018
Squat 345x5, 405x5, 490x3, 460x3, 490x3, 430x3, 460x3, 490x3
Bench 195x5, 230x5, 260x8
9-8-2018
Deadlift 510x5x5
Press 215x2x5
9-11-2018
Squat 345x5, 405x5, (460x5, 520x1)x3
Bench 260x5x5
9-14-2018
Deadlift 510x6x5
Press 220x2x5
9-17-2018
Squat 490x2x8
Bench 195x8, 230x6, 245x5, 260x4, 275x3, 260x4, 245x5, 230x6, 195x12
BW 234.7
9-19-2018
Deadlift 410x5, 465x5, 515x5x3
Bench 210x5, 240x5, 265x5x3
BW 236.3
9-24-2018
Squat 370x5, 420x5, 465x5x3
Bench 215x5, 245x5, 270x5x3
BW 233.8
9-27-2018
Deadlift 415x5, 470x5, 520x5x3
Bench 220x5, 250x5, 275x5x3
10-1-2018
Squat 375x5, 425x5, 470x5x3
Bench 225x5, 255x5, 280x5x3
BW 233.9
10-4-2018
Deadlift 420x5, 475x5, 525x5x3
Bench 230x5, 260x5, 285x5x3
BW 233.8
Last edited by Joseph Rodriguez; 10-08-2018 at 10:29 PM.
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10-08-2018, 01:25 PM
#233
SSOC Test Workout
10-8-2018
Squat 455x5
Press 205x5
Deadlift 495x5
Bench 275x5
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10-10-2018, 01:21 PM
#234
Start of SSOC Club Membership Training
10-10-2018
Squat 425x5x3
Bench 245x5x3
Deadlift 465x5
BW 232.6
I have been playing around with the idea of joining SSOC for a long time. I have recently found that whenever I deviate from the SS way of training my strength training progress comes to an abrupt halt. My mind was made up to join when I saw that there was a new more affordable SSOC Club Membership option available shortly after the birth of my son. I just don't have the time and patience to figure out my programming at this time in my life. I also acknowledge that try as I might, it is impossible for me objectively evaluate my form when performing the lifts. I pitched the idea to my incredibly supportive wife and she insisted that I enroll in SSOC. I suspect that it was for 1 of 2 reasons: 1. She has seized the opportunity to have me shut up for the bargain price of $100 per month. 2. She is concerned that our son's first words will be squat, press, deadlift, fahves, or hip drive.
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10-12-2018, 05:11 PM
#235
10-12-2018
Squat 435x5x3
Press 175x5x3
Deadlift 475x5
BW 234.1
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10-13-2018, 12:43 PM
#236
You're in good hands. It's been fun to follow your progress on Instagram. Congrats on the son and good luck with training!
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10-15-2018, 05:47 PM
#237
Thank you Alex! It is such a relief to have my training planned out for me. The emphasized focus on training with correct technique is not only going to help me to lift safe, but I really think that I am going to hit some big PRs.
10-15-2018
Squat 440x5x3
Bench 255x5x3
Deadlift 480x5
BW 237.2
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10-22-2018, 07:35 PM
#238
10-22-2018
Squat 405x5x3
Press 155x5x3
Deadlift 445x5
BW 229.9
This was my first workout after being sick all last week. I had had to dress out in my bunker gear and take pictures with dozens of children at a fire safety outreach program last week and I guess one of the little ones got me sick. It's no big deal, it just goes to show that life provides your deloads. Now it's time to run that LP.
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10-24-2018, 04:42 PM
#239
10-24-2018
Squat 415x5x3
Bench 235x5x3
Deadlift 455x5
BW 234.0
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10-26-2018, 04:02 PM
#240
10-26-2018
Squat 425x5x3
Press 165x5x3
Deadlift 465x5
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