August 12, 2019

MONDAY– 5PM
Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
135 lbs x 8r
50% – 230 lbs x 5r
85% – 345 lbs x 3r
82.5% – 335 lbs x 3r
80% – 325 lbs x 3r
70% – 290 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 220 lbs x 8r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 10r

Restorative Circuit (2 rounds)
Leg Extension – 40r (L20/R20) 10 lbs ankle weight
Hamstring curl – 40r (L20/R20) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 173.5 lbs

July 26, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
185 x 5
230 x 1
235 x 1
240 x 1
210 x 3
Overhead Press
115 x 5r x 2s
RDL – 50 lbs DBS – 10r x 2s
Jump squat x 5r x 2sg
Box Jump 20” x 5r x 2s

1 mile walk

FRIDAY 4:30PM

WARMUP  (2 rounds)
DB RDL x 10r – 50 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
260 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
355 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 140lbs x 2 sets
Good morning – 10r– 140lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 172 lbs

July 22, 2019

MONDAY 4AM

BENCH PRESS
135 lbs x 8r
185 x 5
225 x 1
240 x 1 x 2
225 x 2
220 x 2
215 x 2

1 mile walk

MONDAY– 5PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
135 lbs x 8r
85% – 340 lbs x 3r
82.5% – 330 lbs x 3r
80% – 320 lbs x 3r
70% – 285 lbs x 3r
50% – 225 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 215 lbs x 8r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 145 lbs x 8r

Restorative Circuit (2 rounds)
Leg Extension – x 50r (L25/R25) 10 lbs ankle weight
Hamstring curl – 50r L25/R25) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 175 lbs

July 19, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
205 x 4
205 x 4
205 x 3
190 x 5
Split squat – 10r each leg – 135lbs x 2 sets
Good morning – 12r – 135lbs x 2s

2 mile walk

FRIDAY 4:15 PM

CYCLE (rollers)
30 mins 100 watts. RPE 3

WARMUP  (2 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
250 lbs x 2r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
350 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 171lbs

July 12, 2019

FRIDAY 4:15 AM

WARMUP  (3 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 135 lbs
Good morning – 12r – 135 lbs
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

FRIDAY 3:30PM

DYNAMIC EFFORT SQUAT
135 lbs x 5r
225 lbs x 4r
265 lbs x 1r x 5s – 2 min recovery

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
345 lbs x 1r x 5s- 2 min recovery

WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)

NOTE:

AM Body weight 172.5 lbs

July 6, 2019

SATURDAY 10AM

CYCLING (indoor trainer; 1 hour, 6 mins)

Secondary recovery. Leg speed efforts. Keep the gearing low. Aiming to hit a peak cadence while staying steady.

  • Warm up
15 min @ 3 RPE
 60-100 rpm
  • 15.0 sec @ 6 RPE
 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
  • Recovery
 10 min @ 6 RPE
  • Repeat 15.0 sec and 10 min intervals for 4 total
  • Cool Down 10 min @ 3 RPE

DYNAMIC EFFORT SQUAT
135 lbs x 5r
225 lbs x 2r
260 lbs x 1r x 8s – 2 min recovery

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
340 lbs x 1r x 8s- 2 min recovery

WEIGHTED BOX JUMP
3r x 5s – 25 lbs – 20” box 1 min recovery

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 100 lbs
Good morning – 15r – 100 lbs
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:

Day 75 – AM Body weight 173 lbs

July 1, 2019

MONDAY– 4AM

CIRCUIT – 3 Rounds
Push-ups – 20 reps
Close-Stance Back Squat – 205 lbs x 12r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

1.5 mile walk (40 lbs vest)

MONDAY– 5PM

Warm up
Resistance band pull apart 10-15
BW Squat 10-15
Jump Squat 5-10
Box Jump 5

Deadlift
x 10 empty bar
x 3 85% – 330 lbs
x 3 82.5% – 320 lbs
x 3 80% – 315 lbs
x 3 70% – 275 lbs
x 5 50% – 195 lbs

Restorative Circuit (2 Rounds)
Leg Extension – x 50r (L25/R25) 20 lbs ankle weight
V Ups – 15r
Hamstring curl – 50r L25/R25) 20 lbs ankle weight

Note

  • Day 70 – AM Body weight – 173 lbs
  • increased protein by 40 grams

June 28, 2019

FRIDAY 4:30AM

WARMUP – 3 rounds
DB RDL x 12r – 40 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
Warm up 45lbs barbell x 10r
135 lbs x 5r
255 lbs x 2r x 5s – 1 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
315 hlbs x 2r x 5s- 1 min recovery
WEIGHTED BOX JUMP
3r x 5s – 25 lbs – 20” box 1 min recovery
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 100 lbs
Good morning – 15r – 100 lbs
Single Leg Extension – 20r each leg – 10 lbs
Single Leg Curl – 20r each leg – 10 lbs

NOTE:
Day 67 – AM Body weight 170 lbs

June 24, 2019

MONDAY – 6PM

Warm up:
Resistance band pull apart 10-15
BW Squat 15
Jump Squat 5
Box Jump 5

Deadlift
x 5 50% – 190 lbs
x 3 75% -295
x 3 80% – 305
x 3 82.5% – 315
x 3 85% – 325

Hypertrophy Circuit (3 Rounds)
Close-Stance Barbell Back squat – 210 x 10r
Dumbbell Romanian Deadlift – 50 lbs Dbs x 12r
Barbell Good morning – 135 lbs x 12r

Restorative Circuit (2 Rounds)
Leg Extension – x 40r (L20/R20) 20 lbs ankle weight
Russian twist – 40r (L20/R20)
Hamstring curl – 40r L20/R20) 20 lbs ankle weight

NOTE:

AM Body weight – 176 lbs