September 13, 2019

FRIDAY 4:00PM

WARMUP  (3 rounds)
DB RDL x 10r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 3r – clean grip
300 lbs x 3r x 5s- (2 min recovery)

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

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
Calf raise – 20r each leg – body weight

NOTE

  • AM Body weight – 171 lbs
  • Reduced weight increased reps dynamic lifts

September 9, 2019

MONDAY– 5:00PM

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

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 20r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

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

CYCLING (Indoor trainer)
30 min active recovery- 90-110 rpms

NOTE:
AM Body weight – 176 lbs

August 23, 2019

FRIDAY 3:30 PM

Gym 3
WARMUP  (3 rounds)
DB RDL x 10r – 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 10r
225 x 5r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 174 lbs

August 16, 2019

FRIDAY 4:30AM
1 mile walk

FRIDAY 3:30PM
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
270 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
360 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 173 lbs

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 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

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 8, 2019

SATURDAY: 10AM

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
250 lbs x 2r x 5s – 1 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
320 lbs 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 – 135 lbs
Good morning – 12r – 135 lbs
Step up 20” box – 10r each leg – 50 lbs
Nordic hamstring exercise- 10r
Alfredson heel drop exercise- 20r each leg – 25 lbs

NOTE:

  • Day 47 – AM Body weight 173 lbs