Mon:
squats 5x55 62.5x5 70x5 77.5x5 85x5
1a: rdl 2x6
1b: rev lunge 2x6 (didn’t do - hip flexor)
pull thrus 3x10
2a: kb swings 2x10
2b: calf raises 2x15
w bridge+glute walk 2x15 2x8
abs circuit 100x
Goal is to hit 500-525 for the back squat by week 4.
Tue:
bench 3x62.5 3x70 3x77.5 3x85 3x92.5
bent row 4x6
A1: shoulder complex 2x8
A2: jm press 3x8
B1: low trap raise 2x10
B2: curls 3x10
15mins stair climber
15mins incline walking
Thur:
deadlift 3x3x365
good morning 2x6x205-225
split squat (Didn’t do - hip flexor)
Single leg kb deads 3x10
w hip thrust+st ad 2x8 2x15
abs circuit 100x
w pullups 4x5
db floor press 3x10
1a: rope pulls 3x10
1b: pushdowns 3x12
1c: sh horn 3x10
Bike tempo: 30mins - fast 45/slow 90
Post workout bw: 202-203lbs.
Gotta do some traveling either sun or mon but it shouldn’t hinder my training.
Mon:
squats 3x62.5 3x70 3x77.5 3x85 3x92.5
pull thrus 3x10
abs circuit 100x
Had to workout this morning; I wasn’t feeling it at all but still got all of my reps.
Tue:
bench 1x70 1x77.5 1x85 1x92.5 1x102
bent row 4x6
curls 3x8
MB tempo 2x5x100
Worked up to an easy 325 could have hit 335 with no problem and 345 if my AC joint was 100%. The glute activation work has increased the size of my glutes and the squatting has made my upper legs (quads/hip flexor) alot thicker.
Thur:
rdl 2x6
good morning 2x6
hypers 3x10
abs circuit 100x
Easy workout - getting ready for next week…
Fri:
lat pd 4x5
1a: rope pulls 3x10
1b: pushdowns 3x12
1c: sh horn 3x10
Tempo 2x5x100
Boy, it was hott today… I’m ready for monday - time to get jacked up!!!
I’m ready for the squat session tomm, had my fantasy draft tonite with a $600 pay out. I feel good about the results:
Chris Johnson
Payton Manning
Ryan Matthews
Ryan Grant
Holmes
Marshawn
Collie
Branch
Hines Ward
Tony Gonzo
Cowboys
LT
Driver
Henery
Don’t have a true num 1 wr but my philo is to get a stud qb and three stud rb’s.
Mon:
squats 1x70 1x77.5 1x85 1x92.5 1x102 (worked up to 535- could have done 545-555 but wanted to save some for Wed)
pull thrus 2x10
abs 200x
Tread tempo - 2x5x20sec/40off (Rain kept me indoors)
Bike 10mins
Not bad considering I have a shitty diet and taking zero supp - no protein etc.
Overall I am on track strength wise and running is feeling effortless.
No soreness or tightness this morning, Tue/Wed will be a rest day.
Thur:
deadlift 1x70 1x77.5 1x85 1x92.5 1x102 (Worked up to 565 - had 15-20lbs more)
hypers 2x10
abs circuit 100x
MB Tempo 2x5x100
Tomm light UB and more tempo.
No tightness - ready to roll.
Hi RB34,
Just looked through this thread and was wondering what you are training for? The threads title is ‘Run Fast are die Trying’ which I know you mean run fast or die training however you list very few running sessions and seem to have an obvious interest and passion in the strength training. Just wondering if you were training to run a track and if so which ones? I also have to agree with previous responses to your training responses that 4.5min rest for max speed work if I have read correctly is very inadequate if your aim is a shift in your top speed. Cheers
Just a old average athlete training for fun. I was working with a highly qualified coach who designed those workouts.
Cool. Sounds like you enjoy it. All the best.
Fri:
Lat pd 3x10
Bench 3x6
Pushdown 2x10
Rear delts 2x10
Curls 2x8
Tempo 2x5x100
Workout partner did 2x5x100+3x600.
The plan was to start Fall GPP mid August - somethings came up so I’m looking at early Sept instead. Today is another rest day - the month of August I’m planning active, passive, and very easy strength training sessions. The early part of the month will be easy workouts then more active and passive rest towards mid-late month.
Tue:
Squat 3x6x65% 90% of 1rm
Bench 3x6x65% 95% 1rm
Rdl 3x8
Hammer row 3x8
Abs 100x
Mb tempo: 3x4x100
BW: 202-203
Tempo kicked my ass today - I’m use to performing tempo on UB days.