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12-30-2018, 01:58 PM
#521
Sunday, 30-December 2018
Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 545x1, 565x1, 500x4,4, 525x3,3, 550x2,2
Press 135x5, 185x4, 225x1, 245xMiss, 210x3,3, 230x4x1
RDL 275x15,14,12
Chin-up 45x8,8,8 superset w/ Dips 90x3x10
Training: YouTube
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01-01-2019, 01:40 PM
#522
Monday, 31-Dec 2018
Time: 38min
Face pull 4x20
Farmer walk 110 4x60m
Pull-up x8
Med ball v throw x12
Ab wheel 25x10
Box jump x10
300m Row @10 00:01:11
Repeat for 4 total rounds
Tuesday, 1-Jan 2019
Time: 01:12
Deadlift 45x10, 135x5, 225x4, 315x3, 405x2, 495x1
Hawaiian Shrug 545x4,4, 570x3,3, 600x2,2
CG Incline 45x10, 135x5, 185x4, 225x3,
DB Row 120 4x9 Superset w/ 265x3,3, 280x2,2
DB Press 60 4x11 superset w/ Bulgarian Split Squat 4x15
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01-02-2019, 12:46 PM
#523
Wednesday, 2-Jan 2019
Time: 00:45
Warmup: Med ball toss 20lbs 3x10
Plank 45lbs 4x40sec
Cable Facepull 20#x20, 23.5# x20-5-5-5-5-10
DB Rear Lateral 35x20-5-5-4-3-5
Jog @6mph 11min 1.15mi
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01-03-2019, 01:45 PM
#524
Thursday, 03-Jan 2019
Time: 01:35
Front Squat 135x5, 225x4, belt: 315x3, 355x4,4, 375x3,3, 395x2,2
Bench 45x10, 135x5, 225x4, belt: 275x3, 315x3, 365x3,3, 385x2,2
Deficit deadlift DOHHG 135,225,315,405x1, 495x3,3, straps: 525x3,3, 555x2,2
Inverted Row BWx 20+5+4+3+3+3 (38)
Side Lateral 25x 20+5+5+4+4+5 (43)
Top pulls: YouTube
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01-04-2019, 11:41 PM
#525
Friday, 04-Jan 2019
Time: 00:37
Pec Fly Machine ascending 20,20,20, 5+5sec+5+5sec+5+5sec+5+5sec
Barbell Curl 95 5x10 superset w/LTE 95 5x15
Bayesian Curl 4x15 superset w/Triceps Rope Extension 4x20
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01-07-2019, 03:50 AM
#526
Sunday, 06-Jan 2019
Time: 01:34
Squat: 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x3,3, 550x2,2, 575x1,1
Press: 135x5, 185x4, 225x3,3,2-miss-miss,3
Pullup: 45x8,8,7+1 Superset w/dips 100x10,10,10
GHR: bw x8,12,10
Notes: hips/ext rotators were tight, was apprehensive about starting the 3-week block over with 2x6, 2x5, 2x4 @75/80/85%. So naturally I kept the trend going for one more week to reduce volume and hit some higher intensity work. The triples felt like shit, the doubles were a bit better, the singles were grinders but solid without breakdown or valgus/varus knee movement. Other than that, replacements have started showing up... tying up the DFAC and gyms. woo
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01-08-2019, 01:28 PM
#527
Monday, 07-Jan 2019
Time: 00:40
Facepull 5x20
Farmer walk 110 4x65m
Med Ball V Toss 20 x10
Slam Ball 8kg x10
Ab Wheel 25 x11
Box Jump 36” x10
Row Machine @10 330m 1:09-1:12
Three rounds
Tuesday, 08-Jan 2019
Time: 01:02
Rack Pull 585x3,3, 635x2,2, 675x1,1
CG Incline Bench 225x4, 265x3,3, 280x2,2, 295x1,1 Superset w/DB Row 120x6x6
DB Press 60 4x12
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01-09-2019, 10:23 PM
#528
Wednesday, 09 January 2019
Time: 00:50
Warmup jog @6mph x10 min = 1mi
Bent DB Lateral 40 5x12 superset w/ Inverted Row x8
Weighted Plank 65lb 6x30sec
Row Machine @10 20-sec sprint (~1:45/500m), 100-sec slow (~2:18/500m) x5 rounds
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01-10-2019, 10:33 PM
#529
Thursday, 10 January 2019
Time: 01:15
Front Squat 45x10, 135x5, 225x4, 315x3, 365x3,3, 385x2,2, 405x1,1
Paused Bench 135x10, 225x5, 275x4, 315x3,
Touch & Go Bench 365x3, 385x2, 405x1,1, 385x2, 365x4/5, 225x21
Side Lateral 30 x12,12,12,12,12-3-3-2
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01-11-2019, 12:09 PM
#530
Friday, 11-January 2019
Time: 00:55
RDL 45x10
Deficit Deadlift 135x5, 225x4, 315x3, 405x3, 495x1, 525x3,3, 555x2,2, 585x1,1
Bent over row 225x10,10,10
Fly machine 25#x15,15,10,10
Superset w/bench machine 145#x10,10,10,10+5+5
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