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10-16-2020, 11:02 AM
#791
Friday, 16-Oct 2020
Weighout: 221lbs, Time: 0610 (00:55)
Dynamic Warmup: 20lb Med Ball Vert. Throw 5x3
Clean & Press 185x5, 210x5, 180x5,5
Cable Hammer Curl 70# 3x10 superset w/ Dip 115x5, 135x5, 152.5x(8/5)
Low-Cable Upright Row 50# 3x12
Pec Deck Fly 120# 3x15
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10-17-2020, 02:57 PM
#792
Saturday, 17-Oct 2020
Time: 1515
Neck Lateral Flex L & R 2x15 ea.
Neck Extension 2x15
Neck Flexion 2x25
Ab Wheel 15,15,10,10
Band pull-apart 3x20
Light Jog 2.3mi x00:20:45
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10-19-2020, 02:41 PM
#793
Monday, 19-Oct 20
Time: 0615 (01:00)
Dynamic Warm Up:
Hip Circle Squat 2x15
Hip Circle Forward/Back 1x10 each leg
Box Jump 30" x6x3 @30sec
Squat 45x5, 135x5, 225x4, 315x3, 405x2, 440x1, 485x(6/5)
Paused Squat 441x3x2
Incline Rear Lateral 40 x3x12 superset w/
Barbell Row (8/5/3) 225x8, 275x5, 309x(4/3)
Complex:
RDL
Hang Clean
Front Squat
Press
Back Squat
First Round: 6 reps each, 1:30 min rest
Second: 5 reps, 1:15 min rest
Third: 4 reps, 1:00 min rest
Fourth: 3 reps, 00:45 min rest
Fifth: 2 reps, 00:30 min rest
Sixth: 1 rep
Press Behind the Neck 135 3x5 superset w/ GHR 10kg x3x8
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10-20-2020, 11:57 AM
#794
Tuesday, 20-Oct 2020
Weighout: 221lbs, Time: 1125 (01:00)
Bench 45x10, 135x5, 225x4, belt: 315x3, 365x2, 335x(7.5/5)
Paused Bench 300x3x3
Closegrip bench 255x8@9.5, 290x5@9.5, 325x3@9.5
Seated DB Press 70x12, 75x11,10
Incline Cable Fly 35x10,8,8
Incline Cable Curl 35x8,8,8
Cable Side Raise 25x10,10,10+15x5+10x5
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10-21-2020, 07:56 AM
#795
Wednesday, 21-Oct 2020
Time: 0600
Neck Flex 2x20
Neck Extension 2x15
Left Neck Flex 2x20
Right Neck Flex 2x20
Band Pull Apart 3x20
Jog 1.5mi
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10-23-2020, 11:54 AM
#796
Thursday, 22-Oct 2020
Weighout: 222lbs, Time: 00:54
Block Pull (mid shin to below the knee) 640x1,1, 595x3
Cable Face Pull 57.5# 3x15 superset w/Pullup 45x8, 65x5, 80x3
Pistol Squat 15kg 10,10,8 per leg
Prowler pull (quads) 155 x four runs (basketball court)
Friday, 23-Oct 2020
Weighout: --, Time: 0610 (00:55)
Clean and Press 220x1 (from the rack), x3 from the floor, 200x3x3 (paused at clavicle)
Dip 125x8, 145x5, 160x5
Incline Cable Fly 35# 3x12
Cable Upright Row 62.5# 3x15
Cable Hammer Curl (individual ropes, Bayesian) 35# 3x8
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10-26-2020, 10:01 AM
#797
Monday, 26-Oct 2020
Weighout: 217.5lbs, Time: 0620 (00:40)
Dynamic Warmup: Box Jump 3x2
Squat 45x10, 155x5, 265x4, 353x3, 441x3, 485x3x3
Barbell Row 265x2x5
GHR 25 2x8
Dynamic Interrupt: 30lb Med-Ball to Shoulder x2mins
Conditioning Complex: 155lbs
5-reps, 00:01:15 rest, 4-reps. 00:01:00 rest, 3-reps, complete
RDL
Hang Clean
Front Squat
Press
Back Squat
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10-28-2020, 08:11 AM
#798
Tuesday, 27-Oct 2020
Weighout: 217.7lbs, Time: 0620 (00:40)
Clean & Press (paused) 205x3x3
Incline Bench 220x3x8
Dip 160x3x3 superset w/BB Curl 135x3x3
DB Side Raise 35x2x8
Dynamic Interrupt 20lb Med Ball v-throw x70sec
Row Erg Lv10 20:100-sec x4
Wednesday, 28-Oct 2020
Time: 0630
Band Pullapart 3x20
Neck Ext 2x20
Neck Side (R) 2x20
Neck Side (L) 2x20
Crunch 9x20
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10-31-2020, 12:08 PM
#799
Thursday, 29-Oct 20
5min jog
Dynamic warmup
6x cone drill sprint
10min cool down jog
Static stretching
Deadlift 485x1, 515x1, 540x1
Pull-up 60x3x5
Pistol squat 2x6
Sled pull (quad) 155 4x basketball court width
Friday, 30-Oct 20
219.6,
PBN 190x1@10, Press 205x3x3
Incline 220x2x8
CG Incline 220x2x5
Cable Hammer Curl 80# 2x8
Side Raise 35x2x8 SSw/Bent Lateral 35x2x10
Saturday, 31-Oct 20
5min warmup jog
Complex: 6-reps... 5... 4 @90-sec 135lbs
Deadlift
RDL
Row
Power Clean
Front Squat
Push Press
Back Squat
DI: 50lb slam ball to shoulder x2min (34reps)
Row Erg @7 ~2:39/500m x10min
Band pull apart 3x22
Neck flex/ext 80# 2x15-20
Neck lateral L/R 80# 2x15
EDIT: I have no idea what weight I used for neck training... it wasn't that though
Last edited by SClark08; 11-03-2020 at 01:55 PM.
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11-03-2020, 02:07 PM
#800
Monday, 2-Nov 2020
Weighout: 218.5lbs, Time: 00:55
Reverse Band (Grn) Squat 230kg/507lbs (top) ~410lbs (bottom) 3x5
Clean & Strict Press 80kg/176lbs 3x6
Side Raise 35lbs 3x12 superset w/Bent Lateral 40lbs 3x12
Dynamic Interrupt: 50lb slam-ball to shoulder x2mins
Circuit: Deadlift, RDL, Barbell Row, x1 Clean, Front Squat 70kg/155lbs 3x5
Tuesday, 3-Nov 2020
Weighout: 219.2lbs, Time: 01:05
BB Row superset w/Bench 140kg/308lbs x3
BB Row 130kg/286lbs 3x6 superset w/Band (red mini) CG Bench 220+65x6, 232+65x6, 238+65x6
Deficit Deadlift 186kg/410x6, 192kg/423x6
Incline Cable Fly 35#x12,10, 32.5#x10
Barbell Curl 50kg/110lbs 3x8 superset w/ Inc Cable Triceps Ext (Rope) 65#x15, 80#x12, 87.5#x8
Neck Flex 42.5# 2x15 Superset w/Neck Ext 42.5# 2x15
Neck Lateral Flex (Left) 42.5# 2x12 superset/ Right 42.5# 2x12
Thursday, 5-Nov 20
Hack Squat 4 plates 3x12
PBN 140x3x6
Seated DB Press 75x12, 80x8, 75x10
Inc Rear Lateral 40 3x12
Sled Rev Pull 1325x 4 basketball court lengths @2min
Friday, 6-Nov 20
Pull-up 3x10 superset w/Incline Bench 235 3x6
GHR 15lbs 2x10
Seated Cable Hammer Curl ## 3x12
Dip 125 3x10
Inc Cable Fly 30# 2x15
Saturday, 7-Nov 20
Warmup: complex w/ empty bar
RDL x6,5,4
Row x6,5,4
Hang Snathc x6,5,4
Overhead Squat x6,5,4
PBN Thruster x6,5,4
MetCon: "Fran"
Weight: 95lbs/Bodyweight
PBN Thruster 21/15/9
Chin-up 21/15/9
Total Time: 00:09:35
Dynamic Interrupt: 2-min Slam-Ball to Shoulder 50lbs x36
Steady State: Row Erg @Lvl-8/10 00:02:38/500m x12min (~2220m)
Monday, 9-Nov 20
Reverse Band (Grn) Squat 545 (top)/445 (bottom) 4,4,3,2 @3min
Clean & Press 220x1
Clean & Push Press 253x3,2
Clean & Strict Press 196x5,5,5
Barbell Curl 90x8,8, 112.5x6,6 superset w/ CG Bench 278x6,4, 275x5,5
Last edited by SClark08; 11-09-2020 at 08:57 AM.
Reason: laziness
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