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04-17-2019, 04:56 PM
#581
Wednesday, 17-April 2019
Time: 01:07
Press 45x10, 135x5, belt 185x4, 205x3, 225x2, 235x1@9, 245xX, 170 6x7, 1x6@2-3min
BB Curl 95 4x10 superset w/Dip 100 4x10 @60-sec b/t each
Bent lateral 35x15 superset w/seated side Lateral 20x10 x4 rounds @2min
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04-21-2019, 10:34 AM
#582
Friday, 19-April 2019
Squadron Officer School Commandant’s Challenge
1-min push-up x78
1-min sit-up x68
5K Run 26:52 (-00:25 from 4wks ago)
2.2 additional miles of running while problem/puzzle solving.
Notes: today sucked.
Sunday, 21-April 2019
Time: 01:10
Easter Sunday
Paused Press 45x10, 135x5, belt 185x4, 205x2, 225x2@9, 195 4x3@2min
Squat 135x5, 225x4, belt 315x3, 405x2, 495x1, 525x1@8.5, 545x1@9, 455 4x5@3min
BB Curl 100 3x10 superset w/Dip 105 3x10@1min b/t each
Bent lateral 35 3x12 superset w/lateral 25 3x12@2min
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04-22-2019, 06:56 AM
#583
Monday, 22-April 2019
Time: 00:21
Body weight chin-up 7min x44
Body weight Ab Wheel 7min x50
Race pace run: 0.5mi 03:23 (~6:45 min/mi)
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04-24-2019, 10:15 AM
#584
Tuesday, 23-Apr 2019
Time: 01:10
Bench 315x3, 365x2, 380x1, 325 4x5 superset w/BB Row from floor 275 5x5 @2-3min
Dohhg Deficit deadlift 405x1, 495 3x5
Cable upright Row 3x12@2min
Cable Fly 3x12@2min
Prowler (high) 10x30m 30sec rest
Wednesday, 24-Apr 2019
Weighout: 219.5lbs
15min jog 6mph 1.5mi, 5min walk 2mph
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04-26-2019, 10:00 PM
#585
Friday, 26-April 2019
Weighout: 218.2lbs
Front squat 315x3, 345 3x5 @2-3min
RDL 315 3x5@2-3min
CG Incline 225 4x5 superset w/DB Row 110 4x8@2-3min
Incline French Press 80#? 3x12 superset w/Incline DB Curl 25 3x12@60-sec
Treadmill sprint 10mph 3x0.25mi
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04-29-2019, 01:08 PM
#586
Sunday, 28-April 2019
Weighout: 217.2lbs, Time: 01:20
Strict Press 205x3, 225x2, 205 5x3@2-3min
Squat 495x1, 545x1, 560x1, 465 5x5@3min
BB Curl 100 4x8 Superset w/ Dip 105 4x8 @1-2min
Bent Lateral 35 x10-12 Superset w/ Seated Side Lateral 25 4x10@1-2min
Monday, 29-April 2019
Weighout, 218.3lbs, Time: 00:27
Warmup Jog @6mph x00:01:30
Race Pace Jog @8.7mph x00:05:10 (0.75mi)
Cool down @6-4-3-2mph x00:03:20
1.10 mi total
Chin-ups 7min xbody weight x50
Ab Wheel +10lbs 7min x48
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04-30-2019, 12:24 PM
#587
Tuesday, 30-April 2019
Weighout: 217.1lbs, Time: 1200 (00:27)
5K Run: 00:26:37
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05-01-2019, 01:58 PM
#588
Wednesday, 01-May 2019
Weighout: 219.5lbs, Time: 1200 (01:15)
BB Row from Floor 45x10, 135x5, 225x4, 265x3, 315x2, 365x1, 276 5x5 Superset w/ 1-Ct Paused Bench 45x10, 135x5, 225x4, 276x3, 315x2, 365x1, 325 5x5 @3-4min
Deficit Deadlift 405x2, 495x5, 506x5, 516x5 @3-4min
Cable Fly 35x10, 30x10, 25x10 superset w/cable face pull 60#x20, 70#x20,15 @60-sec
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05-03-2019, 12:39 PM
#589
Friday, 03-May 2019
Weighout: 219.3lbs, Time: 1135 (01:25)
Front Squat 315x3, 380x2, 401x1, 351 3x5@2-3min
RDL 320 3x5@2min
Incline Bench (pinkies on rings/bar to chin) 225x3, 275x1, 230 5x5@2-3min
Incline DB Curl 25x20,15,12,10 superset w/ Incline Triceps extension 95x20,15,12,15
Treadmill sprints @10mph: 3x0.3mi @2min rest (00:15 total time)
Notes: I will be switching back to a HLM style template for the near future. A heavy day, a pulling day, a light day, a medium day and two conditioning days thrown in between. This is the best balance that I'll be able to strike between training both the Press and the Bench as well as maintaining my squat and deadlift numbers as I prepare for my annual fitness test. Last year did not go so well; I ran a 10:52 1.5mi, scoring ~96/100. Ideally, I'd like to complete a 5K with difficulty between 22-23min and comfortably 23-24min, with a 1.5mi time between 10:00 and 10:22 (thats roughly 6:40 mile pace. I expect to eat enough to either maintain my current weight or stay within +/- 2lbs; dropping no lower than 218 and climbing no higher than 223-ish.
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05-05-2019, 01:52 PM
#590
Sunday, 5-May 2019,
Weighout: 219lbs, Time: 1130 (01:12)
Strict Press 45x10, 135x5, 185x4, 205x3, 230x1, 205x4,4,4+1 @2-3min
Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 545x1@9.5, 475 3x5@3min
Seated DB Press 80 x12,10@2min
BB Curl 100 superset w/Dip 105 4x9@1-2min
DB Side Lateral Raise 30x12,12, 35x12, 30x12 @1min
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