A.
Deadlift
5 sets of 10
Rest 2:00-2:30
B.
Pendlay Row
6 sets of 12
Rest :90
-185#+
C.
Strict Pull-ups
4 sets of 10
Rest :60
D.
Lat Pull-Downs, Neutral Narrow Grip (or different grip)
4 sets of 10
Rest :60
-110#+
E.
Fat Bar Curls
6 sets of 12
Rest :90
-75# for ez bar last week
F.
Seated Hammer Curls
4 sets: 10 reps + 1 drop set on last set
Rest :60
I lowered down the volume/intensity on this workout... had a long day yesterday (left house at 0610, returned 2200, two cardio sessions) and didn't sleep well at all last night ... had 5 drinks between 5 pm and 8 pm and I did not feel great sleeping or most of today... Overall also definitely dealing with a good deal of work/life stress... but got in what I could and I am looking forward to feeling better tomorrow.
A.
Bench Press
5 sets of 10
Rest 2:00-2:30
-185# for 10,10,10,8,8 ... felt like ass
B.
Floor Press
4 sets of 8
Rest :90-2:00
-165#
C.
DB Flyes
4 sets of 10
Rest :60
-2x25#
D.
DB Skull Crushers
4 sets of 10-15
Rope Tricep Extensions
4 sets of 10-15
Rest :60
-2x25# SC, 45# extensions
E.
Cable Push-Downs
4 sets of 10-15
Bench Dips
4 sets x 10
Rest :60
-45# push-downs, BW dips
AM Workout (0730)
Movement to Contact: 2:07 (100 points)
Ammo Cans: 120 (100 points)
Manuever Under Fire: 2:15 w/ grenade hit = 2:10 (100 points)
This is my first 300 CFT (perfect score) ever, it didn't feel too bad overall... I think the biggest factor is that I carried a guy who weighed 190# today and typically I carry someone in the 200ish range, but thankfully there was a 190# guy there today. Overall not too taxing of a morning, enjoyed getting this in during good weather.
PM Workout (1500)
Easy 5 Mile Run
-Complete ... didn't get the time, just ran 5 casual and enjoyed myself. Really great weather in DC for November, it was about 75 degrees and sunny with a slight breeze ... great conditions.
Didn't feel particularly great today... this has been a long stressful week and it really caught up with me... I also tweaked my knee a few weeks ago and despite it not hurting at all, it was still tough to fully focus on a heavy back squat single given that was lingering on my mind.... coupled with the stress, today wasn't great, but got in what intensity I could.
A.
Back Squat
Heavy Single
-365#, 385#, 405#
B.
3 Sets of 12
Front Racked Reverse Lunges, alternating
Rest :90 - 2:00
-155#
C.
3 Sets of 20
BB Calf Raises
3 Sets of 12
Ring See-Saws
Rest :60
-155#
D.
On a 20:00 Clock:
AMRAP 10:
‘Strict Cindy’
5 Strict Pull-ups
10 Push-ups
15 Air Squats
straight into...
AMRAP 10:
Max Meters Bike Erg
-Cindy = 11 rds
-Bike = 4958m
Today was an okay workout... definitely got a massive shoulder/tricep pump, but I was bummed out about missing my last strict press single ... overall still thankful to get this in without pain and enjoy myself in the gym.
A.
Strict Press
Heavy Single
-165#, 185#, 200# (fail) ... first two singles went up really easily, couldn't get 200# over my head though ... haven't been strict pressing much this training cycle and it showed here.
B.
Bradford Press
4 Sets of 10
Rest :60
-75#
C.
DB Strict Press
6 Sets of 12
Rest :90
-2x35#
D.
Plate Snow Angel Raise
4 sets of 10
Rest :60
-2x10#
E.
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
-Complete
F.
DB Overhead Tricep Extensions
6 sets of 12
Rest :60
-75#
G.
4 Super-Sets:
DB Kick-Backs
4 sets of 10
Inverted Skull Crushers
4 sets of 10
Rest :60
-2x15#, BW SC ... massive pump finisher
Today was a solid workout overall ... I was hoping to deadlift a little bit more than this, but given I have been doing more hypertrophy style training and not strength training and the recent knee tweak, I am really not suprised here. I felt decent overall and got a massive pump out of this workout.
A.
Deadlift
Heavy Single
-455#, 485#, 505#
B.
Pendlay Row
6 sets of 12
Rest :90
-185# across
C.
Supinated Strict Pull-ups
4 sets of 10
Rest :60
-10,10,8,8 BW ... definitely fatigued from A and B
D.
Lat Pull-Downs, Neutral Narrow Grip
4 sets of 10
Rest :60
-110#
E.
EZ Bar Curls
6 sets of 12
Rest :90
-75#
F.
Hammer Curls
4 sets: 10 reps + 1 drop set on last set
Rest :60
-2x35# and drop set with 25s, 15s, 10s ... nice/fun finisher
Had a solid workout overall today ... tons of life stress lately, which seems to always happen around maxing out! But anyways.... the taper definitely worked and I felt solid and ready to train this AM... overall happy with how things went, got a great upper body pump.
A.
Bench Press
Heavy Single
-260#, 280#, 290#
B.
DB Bench Press
6 Sets of 12
Rest 1:30 - 2:00
-2x75# ... only got 10 reps on the last set... massive pump.
C.
Dips
4 sets of 10
Rest :60
-Complete, BW
D.
DB Flyes
4 sets of 10
Rest :60
-2x25# DB
E.
Incline EZ Bar Skull Crushers
4 sets of 10
Rest :60
-75#
F.
Rope Tricep Extensions
4 sets of 10
Rest :60
-70#
G.
Bench Dips
4 sets x 10
Rest :60
-Complete, BW
AM Workout (0545)
I was planning to max out today, but my covid arm/armpit/lat pain is still pretty severe from last Thursday's vaccine. I was also really fatigued/flu like yesterday... not ideal conditions for a 1 RM ... so I added in another taper session to just move and sweat a bit ... I am glad I did this becuase I felt much better after getting this in.
A.
Back Squat
2 sets x 3 reps @ 65% (285#)
65% of your one rep max back squat.
-Complete
B.
Bench Press
2 sets x 3 reps @ 65% (195#)
65% of your one rep max bench press.
-Complete
C.
Deadlift
2 sets x 3 reps @ 65% (350#)
65% of your one rep max deadlift.
-Complete
D.
5 RFT:
1000m Bike Erg
1 Round ‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete ... took about 15 minutes, didn't get the exact time.
PM Workout (1530)
Easy 4 Mile Run
-Ended up running 4.2 miles in 36 minutes ... about an 8:40 pace .... just went off feel and kept this at an easy pace. Really nice/cooler afternoon for a run ... was about 60 degrees with a slight breeze.
Today was a nice/low volume taper session. Nice to move some lighter weights and move through this quickly.
A.
Back Squat
3 sets x 3 reps @ 70% (315#)
70% of your one rep max back squat.
-Complete
B.
Bench Press
3 sets x 3 reps @ 70% (210#)
70% of your one rep max bench press.
-Complete
C.
Deadlift
3 sets x 3 reps @ 70% (375#)
70% of your one rep max deadlift, of the style you choose
-Complete
D.
Pull Ups
3 sets x 8-15 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-3x10, BW
E.
3 Sets:
Ring See-Saws x 10-12 reps
Flutter Kicks x 50 reps
Russian Twists (35#) x 20 reps
Minimal Rest
-Complete
Today was a lower volume / taper session... overall easy given the lack of volume, but I was a bit nervous about the deadlifts given my knee tweak last week... but once I got warmed up and rolled through this, everything felt fine.
A.
Deadlift
3 sets x 3 reps @ 85% (455#)
85% of your one rep max deadlift, of the style you choose.
-Complete
B.
RDL's
2 sets x 8 reps @ RPE 6-7
-245#
C.
Pull Ups
3 sets x 8-15 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-15,15,10
D.
Bench Dips
3 sets x 8-15 reps
-3x12
E.
Dumbbell Side Raises
3 sets x 12-15 reps
Aim to reach failure within the given rep range.
-3x12 with 2x15#
F.
Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Aim to reach failure within the given rep range.
-3x12 with 2x15#
G.
3 Sets:
KB Side Bends x 15 reps/side
Ab-Whell Rollouts x 10 reps
Minimal Rest
-Complete, 70# KB
Today was a nice mobility/abs session. Nice/non-stressful way to start the day. Was good to just move through this and relax.
A.
15-20 Minutes Full Body Mobility
-Complete
B.
Every 2 for 20 (10 sets) of:
1 Round of ‘Durante Core’ x 11 reps each movement (11 hollow-rocks, 11 v-ups, 11 tuck-ups, :11 hollow hold)
-Complete
AM Workout (0545)
Today was a bit nerve racking given I tweaked my knee on Saturday... but once I got warmed up my knee didn't feel abnormal at all and I felt good squatting. Benching also felt decent, so overall happy to feel a bit more recovered after a couple days off.
A.
Back Squat
3 sets x 3 reps @ 85% (375#)
85% of your one rep max back squat.
-Complete
B.
Bench Press
3 sets x 3 reps @ 85% (255#)
85% of your one rep max bench press.
-Complete
C.
Close Grip Bench Press
1 set x 8-10 reps
Aim to reach failure within the given rep range.
-185# for 10
D.
Dumbbell Row
3 sets x 10 reps
10 reps each side.
-100# DBs
PM Workout (1500)
5 Mile Run
-Complete ... didn't get the exact time, but overall this was a good run, probably ran around 9 minutes miles ... really hot and beautiful day in DC ... was about 80 and very sunny. Great day to get out after a day in the office.
Bad day in the gym... today was my last high volume / heavy lifting session of this training cycle... had a stressful and long day/night yesterday and then went right into the gym at 5 am off of that tough day... definitely not ideal for lifting and isn't suprising to me that I got slightly injured today. I have really been pushing my body/mind a lot the last few weeks with tons of stress... hoping this isn't serious and I can bounce back in the next few weeks. Still got a massive bicep pump out of this, but it sucked to not get in the major lifts of the session (DL, Squats).
A.
Deadlift
2 sets x 6 reps @ 80% (435#)
80% of your one rep max deadlift.
-This was supposed to be 6 sets... but unfortunately I tweaked my knee badly on the last couple reps of the 2nd set. Tried to initiate the 3rd set after a few minutes of rest and it still hurt, so I cut out the remaining sets. Also had to cut out the back squats that were after this.
B.
RDL's
5 sets x 5 reps
As heavy as possible.
-245# across ... these didn't hurt my knee at this weight, so kept that here.
D.
Weighted Chin Ups
4 sets x 8 reps
-26# across
E.
Pendlay Row
5 sets x 6 reps
As heavy as possible
-225#
F.
EZ Barbell Curls
4 sets x 15 reps
Dumbbell Side Raises
4 sets x 10 reps
You can choose the amount of reps as long as it is within the suggested range.
-75# ez bar ... 2x15# DB raises
G.
Hammer Curls
3 sets x 8 reps
Dumbbell Bent-Over Side Raises
3 sets x 10 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x50# DB HC and 2x15# DZ raises
H.
‘Run the Rack’ on DB Curls
Max Effort with 50s, 35s, 25s, 15s, 10s, minimal rest
-Complete ... don't remember the reps here, but it was a really good pump finisher for my biceps.
7 Mile Run
-Ran around 64 minutes, kept the pace nice and easy, didn't get the exact time. Perfect fall weather in Washington DC ... about 70 and sunny with a nice breeze. Great way to end my work week.
