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08-15-2016, 09:59 AM
#121
Monday, 15-Aug 2016
Weight: 211.5lbs, Time: 1000 (1:30)
Calories: 2,700
Light Day
Squat barx10, bar+67lb bands x8, bands+: 135x5, 225x3, 275x 10 sets of 2 (on the minute)
Snatch 135x3, 175x2 (90% last week's 3RM),
Snatch Pulls 275 4 sets of 3
Press 135x4, 180x5, 185x5, 190x5, 195x4,3,2
Push Press 225 3x3
Sit-ups 3x20
Single arm curls 20lb 1x100 each
Video: Training - Light Day 15-Aug 2016 - YouTube
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08-17-2016, 07:45 AM
#122
Wednesday, 17-Aug 2016
Weight: 214.5lbs, Time: 0710 (1:55)
Calories: 3,200
Medium Day
Hanging Leg Raise 15,12,10
RDL 45x10
Clean 135,185,225x3
Clean pull 315 4 sets of 3
Pause squat 45x10, 135,225,275x5, 325 4 sets of 4
Incline 45x10, 135x5, 185x5, 205x5, 215x5, 225x3-205x3, 185x8,8
Dip BW,45,90,135,160,170,180x3, 135x6, 90x8
Sprint work: 10mph X 400m, 600m, 800m, 600m, 400m: 1:1 work to rest.
Notes: I'm feeling pretty tired, non-explosive, and weak from the accelerated schedule. Thankfully I'll have a deload week coming up. I jumped about 2.5 pounds over the last couple of days - eating out, extra salt, and a couple binges. Small adjustments will be made to keep weight around 212.
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08-21-2016, 07:49 AM
#123
Friday, 19-Aug 2016
Weight: 212, Time: 1630 (55)
Calories: ???
Warmup: chin-ups 5x10
Bench 45x10, 135x5, 225x4, 275x3, 315x1, 335x3, 345x3, 350x3
Slingshot 365x3, 375x3, 385x3
Reverse grip bench 225x8
Closegrip bench 225x14,10,10,10
Cable face pull 50x5x20
Cable triceps rope 3x20
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08-22-2016, 03:14 PM
#124
Monday, 22-Aug 2016
Weight: 214.5lbs, Time: 1340 (100)
Calories: ???
Heavy Day - Heavy Week
Warmup: band YTWL 1x15 each
Squat 45x10, 135,225x5, 315x3, 405x2, 430x1, 455x1, 425 5 sets of 3
Bench 45x10, 135x5, 225x4, 275x3P, 315x2P, 335x3P, 325 3 sets of 3, 335x3
Closegrip Bench 275 3 sets of 5
2" Deficit Deadlift 135x5, 225,315,405,455,495x3
Barbell Curl 45 5x20* on-30-sec
*rest pauses until 20-reps
Treadmill: 5-min mile?!?
Notes: bench went really well today - the session on Friday didn't seem to effect it at all. The treadmill
Must have been broken because that mile felt like 7mph... Not 10-12mph
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08-22-2016, 03:27 PM
#125
Monday, 15-Aug
Dynamic band squats 10x2 at 245+67lbs/ side
Snatch pulls 275
Press 175-185-195-195-195
Push press 225 3x3
Wednesday, 17-Aug 2016
Clean pulls 315
Pause squat 3x5 315
Incline 185-195-205-215x5, 185x10,9
Dips 90-135-160-170-180x3, 135x7, 90x8
Sprints 10mph 1:1; 400,600,800,600,400m
Friday, 19-Aug 2016
Chins 5x10 bw
Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x3, 345x3, 350x3
Slingshot 365-375-385x3
Closegrip 225x10,14,10,10,9
Cable Face pull 5x20
Tricep ropes 3x20
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08-25-2016, 04:23 PM
#126
Tuesday, 23-Aug 2016
Weight: 213.5lbs, Time: 1500 (1:40)
Calories: ???
Assistance Day (Med)
Superset:
Weighted pull-up 80x3,3,3,3,3, 35x8, Bwx10
Power shrug 135,225,315,405,455,495x5, 405x10,10 (Hawaiian)
Barbell Row 225x3, 235x3, 245x3, 205x10,10
Face pull 3x20
Barbell Curl 45x25,25,20,20,20
Distance Run 2.25mi, 6.5mph
---Break---
Wednesday, 24-Aug 2016
Weight: 214lbs, Time: 1600 (1:00)
Calories:???
Light Day
Band YTWL 1x15ea
Banded DE Squat 315+bands 8x2 OTM
Press 45x5, 135x4, 185,195,200,205x3, 210x1
Push Press 225 3x3
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08-26-2016, 11:03 AM
#127
Friday, 25-Aug 2016
Weight: 210lbs, Time: 1030 (1:35)
Calories: ???
Medium Day
Warmup: band YTWL 1x15, RDL 45x15, press 45x10
Squat 45x10, 135,225,315x5, 340 paused 3x5
Superset with barbell curls 45x 5x15, 2x20
Incline 45,135,185x5, 205,225,230,235,240,245x3
Dips bw,45,90,135x3, 170,170,170x4, 135x5, 90x6
Sprints 1:1; 10mph 400,400,600,600m
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08-26-2016, 11:40 AM
#128
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08-29-2016, 11:22 AM
#129
Monday, 29-Aug 2016
Weight: 211.5lbs, Time: 10:45 (95)
Calories: 3,150
Heavy Day
Warmup: band YTWL 1x15, barbell RDL 1x15@45lbs
Superset:
- Squat 45x10, 135,225x5, 315x3, 405x2, 455x1 FAST! 395 5x5
- 50lb BB Curl 7x15
Bench 45,135,225x5, 245,255,265,275x8, 285x8RPE10
Slingshot 370x3, 390x2RPE9.5
2" Deficit Deadlift 135,225,315,405x1, 455x8RPE8.5
Short Race Pace Run: 0.5mi at 9.5mph
Notes: back was tweaked yesterday from moving boxes and awkward objects up and down the stairs. Day before was spent doing lots of yard work in 85*/humid. Neither seemed to have affected me PHYSICALLY today. That being said, in the film (below) set four, and conceivably, the three sets before that had a bit of spinal flexion. I was thinking "hips/butt back" and "depth" instead of "chest between knees" and "knees out." I mostly corrected this in set five. Bench went fairly well - had a bit of right pec tightness again; I'll have to heat pack it and be sure to keep the blood flowing. I'm glad I got all 5 sets d 8 this time. I was short on time so I did 2 instead of 3 sets of slingshot and nixed the close grips - likely hit them on Wednesday. I wanted 390 for 3 but decided having all of my teeth was a better option. Deadlift was pretty easy - hips were pretty fried by this point so I skipped the Backoff set of 10. As far as cardio for this day, I need to commit to increasing the distance at the pace I'll be running in a couple months.
Short training clip: Training - 28-Aug 2016 Heavy Day - YouTube
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08-30-2016, 01:02 PM
#130
Tuesday, 30-Aug 2016
Weight: 214.5lbs, Time: 0600 (60(
Calories: 2,800
Assistance Day
- Power Shrug 455-475-495x5, 405x8,8
- Pull-up 80x5,5,5, 25x8*, BWx12
Barbell Row 205x8,8,8
Cable Face pull 50x20, 55x20, 60x20
Barbell Curl 50lb x5 sets of 20
Weight: 212.25lbs, Time: 1045 (30)
Distance run:
5K at 7mph (26-ish minutes), plus a cool down from 175-128 BPM
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