Training Log: Part 25

1/17/18

Squats

ON ALL SETS PAUSE FIRST AND LAST IN THE HOLE

Warm Up

225 x 6

275 x 5

315 x 3 x 3 sets

365 x 1 x 3 sets (Paused)

45 seconds rest Periods

GIANT SET:

*DB Clean to Shoulder then Squat-6 Reps

*DB Farmers Walk/Squat 50ft For time. Try to go faster each time

*Lunge-7 Reps Per Leg

**4 Rounds: no rest between sets, 90 seconds between rounds

SUPERSET:

*KB Snatch-5 per arm

*KB Side Swings

**3 Rounds. No rest between sets, 60 seconds between rounds

*KB Deadlifts: 2 sets x 10

*Push Up w/Hands on KB (Both Hands on the Bell

3 sets x 10 https://youtu.be/oukwI8_EKes

*Lilly Shrugs: 4 sets x 12 Reps

1/18/18

FLOOR PRESS

Warm Ups

225 x 6

275 x 5

315 x 5

345 x 3 x 3 sets

375 x 2-3 x 3 sets

60 secs rest

CG Floor Press

300 x AMRAP-14

60 seconds rest between

SUPERSET

*KB Alternating Curls-8 Curls per arm

*Kneeling PushUps – AMRAP for 20 secs

**3 Rounds. No rest between sets. 60 seconds between rounds.

JUMP ROPE

75 seconds (Pace yourself. If no rope just stationary jumps) 4 Rounds

Squats

50% x 8 x 4 sets

45 seconds rest

1/19/18

Rest

1/20/18

Deadlifts

Warm Up

405 x 4 x 3 sets

475 x 2 x 3 sets

525 x 2 x 2 sets

Superset

*KB Clean x 8 Reps (One Arm per Round)

*Snatch Grip Deads- 315 x 4

4 Rounds

Olympic Squat

275 x 4 x 4 sets

Superset

DB Farmers 25 ft, 10 Push-ups, 25ft

Lunges 12 strides

3 Rounds

40 yard Yoke x 8

:45 Minute Rest

(WARM UP BEFORE YOKE)

Choose one

1/20/18

Incline DB Palms Facing

80 x 15

100 x 15

110 x 12

120 x 12

SUPERSET

130 Skullcrusher x 12

(Same Preacher Curl Bar for Both)

Chest Press x 12

3 Rounds

SUPERSET

Face Pulls-10

Pushups- 12

4 Rounds

Superset

KB One Arm Side Swings- 10

KB Lilly Shrugs-10

4 Rounds

Lat Pulldowns

4 x 12

Training Log: Part 18

11/21/17

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3 x 4 sets

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

100 x 20 x 2 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

11/22/17

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10 x 8 sets

4 Plates x 20

Prowler

3 x 100 feet

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

Training Log: Part 17

11/20/17

Leg Press

Warm Up

4 Plates x 12 x 8 sets

Leg Curls/Leg Extensions

4 sets x 15

Lat Pulldowns

3 x 20

Lilly Shrugs

3 x 20

Rower

2500m

Today was awesome because a client I train was going for some rep work so I jumped in with him. He was squatting so I spotted him, and then went about the rest of the workout. He’s 17 and just over 200 lbs but squatted ATG 315 x 15 reps. He’s such a great kid!

Got up early and did yoga this morning and my knee feels awesome after!! Great workout and I’m feeling strong!

Training Log: Part 16

11/18/17

1.7 mile hike

Stationary Bike

20 minutes

Rower

1500m

Leg Press

315 x 1:00 x 4 sets

(Aka hardest thing ever)

Rower

2500m

I know you all may be looking at this wondering WTF? But in all seriousness my body is improving. I’m consistently under 300 lbs, the weights are getting easier, and NO KNEE PAIN!! Starting Dec 1 I begin my prep for Tattooed and Strong so my training will be more concerned with the barbell but now I’m trying to improve myself so that I can give a full effort, and not be limited by my conditioning.