Saturday:
Warmup W
Military press 3x5
Pullups 5x7 (chinups - biceps??)
Bike tempo 2x8
Sun: Rest
Mon: Week 3!!!
Week 3:
Monday:
Warmup B
Squat 10x3x75% 120s (Easy)
Pendlay row 5x8
Plank 5x60s
Another strong workout… I may test my 30m sprint again next Friday - wanna see what this 4wk block done to my short speed.
BOL my friend
Yes sir…
Tuesday:
Warmup J
Bench 8x3x65
Cg bp 2x3x75
Spoto press 2x4x70
Row 5x8
Db front raise 3x10
Db tri ext 3x10
Bike tempo 2x10
Another one in the bank…
Wednesday:
Warmup S
Fsq 65x5 70x4 75x3 80x2 85x1 (no belt)
Deadlifts 9x1x70% 10s (no straps)
Pullups 5x8
Hanging kneeups 5x20
Another strong workout.
Thursday: Rest
Friday: Rm
Friday:
Warmup B
Squat 5rm
Pause sq 2x4x75
Chinups 5x9
Great session - was able to express my strength with the lower reps.
Saturday:
Warmup W
Military press 3x4
Pullups 5x8
Bike tempo 2x10
Solid workout…
Sun rest
Next week: unload and maybe test 30m sprints next fri.
Week 4: DELOAD
Monday:
Warmup B
Squat 3x3x60
Pendlay row 3x10
Plank 3x60
Felt a lil winded today.
Wednesday:
Warmup S
Fsq 3x3x60 (went lil heavier)
Deadlifts 3x3x60 (went lil heavier)
Pullups 3x10
Hanging kneeups 3x10
Tuesday: Rest - major pain with passing kidney stones
Thursday: Ub
Thursday:
Warmup J
Bench 3x5x60
Cg bp 2x3x65
Spoto press 2x8x55
Row 5x10
Db front raise 2x10
Db tri ext 2x10
Bike tempo 2x6
Friday: Timed 30’s and Lb
Saturday: UB - probably will drop the bike tempo
Sunday: Rest
Monday: Let’s Work!!!
Friday:
Warmup B
5x30 timed (small improvement - .06)
Squat 3x3x60
Chinups 3x10
Happy with the results today, I wasn’t looking for any improvements. I was curious to collect some data and tracking. Ran the sprints in big baggy shorts, tee shorts, baseball cap, and casual setting. I need tons of work sprinting but one step at a time.
Saturday:
Warmup W
Military press 3x5x60
Pullups 3x10
Final workout of phase 1 - nice and short.
Phase 2:
Week 5:
Monday:
Warmup B
Squat 8x5x65% r 90s (Beltless)
Pendlay row 4x10
Planks 5x60s
Smashed this session…
Gonna try and do Mon/Wed squat workouts without a belt.
Tuesday:
Warmup J (mod)
Bench 3x4x80
Cg bp 3x3x85
Bench pause 1in off chest 3x6x75 (pause 1in off chest on the concentric)
Row 5x12
Db front raise 3x15
Db tri ext 3x15
Bike tempo 2x10
Solid workout - presses are slowly getting stronger.
How do you test your speed RB?
Do you only use 30m?
Did you read the hamstring blog? What do you do in that list to keep yourself able to train consistently?
How do you test your speed RB? Touchpad - Browser timing system
Do you only use 30m? Only 30m, wouldn’t be safe nor necessary to go any longer at this time
Did you read the hamstring blog? What do you do in that list to keep yourself able to train consistently? Not yet.
Wednesday:
Warmup S
Fsq 60 67.5 75 82.5x4
Deadlifts 12x1x65% rest 10s
Pullups 5x7
Hanging kneeups 5x15
Thur: Rest
Fri: LB rep max work
Another strong session - light weights…
Friday:
Warmup B
Squat 8rm
Pause sq 2x5x70
Chinups 5x8
This is the first time I’m performing rep max work, every session is a Pr. 3 weeks ago i performed this session - today i pr by 20lbs. I’m trending in the right direction…
Saturday:
Warmup W
Military press 3x5
Weighted Pullups 5x5
Tread tempo 30sec on/60sec off x6
The bike tempo wasn’t cutting it - adding tread tempo once a week…
Week 6:
Monday:
Warmup B
Squat 8x4x72.5 rest 120s
Pendlay row 4x8
Planks 5x60
Getting stronger every week. Body-weight has increased 3lbs over the first 6 weeks, waist measurement has gone down a little and I look a little more muscular. Not taking any special supplements and my diet is borderline shitty but the results are still coming.