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

June 1, 2019

SATURDAY 4PM

WARMUP – 3 rounds
DB RDL x 10r – 40 lb dbs
Jump squat x 5r
Box jump x 5r – 18” box

DYNAMIC EFFORT SQUAT
warm up 45lbs bar
135 lbs x 5
245 lbs x 2r x 5s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
315 x 2r x 5s

WEIGHTED BOX JUMP
3r x 5s – 36 lbs vest

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 20r (10/10) – 135 lbs
Good morning – 12r – 135 lbs
Step up 18” box – 20r (10/10) – 80 lbs
Nordic hamstring exercise- 10r
Alfredson exercise- 30r (15/15) – 25 lbs

May 31, 2019

FRIDAY– 9:30AM

CYCLING (rollers)
1/2 hour easy – 90 rpm

CIRCUIT x 4 (+36 lbs weight vest)
Push up – 10reps
Pull up – 5r
Split squat – 135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
Box jump x 5
Push press – 135 lbs x 3r
Chinup – 5r
Ab wheel x 10r

NOTE:

  • Day 39 – AM body weight 173 lbs

 

April 13, 2017

THURSDAY; 4 AM

WARMUP: 24 kg goblet squat x 10 reps; 90 lb overhead squat x 3 reps

BENCH PRESS
135 lb x 5 reps
185 x 5 reps x 2 sets

SQUAT
135 lb x 5 reps
225 x 5 reps x 2 sets

DEADLIFT
(hook grip; 4 depth jumps between each set)
305 x 2 reps x 3 sets

HIP THRUST
305 lb x 5 reps x 2 sets

ALFREDSON PROTOCOL
+45 lb x 10 reps each side

PULLUPS (+45 lb)
3 reps x 2 sets

KETTLE BELL SNATCH (24 kg)
3 sets x 20 reps

NOTE:
Scheduled MRI – 4/26/17

March 9, 2017

THURSDAY – 4 AM

SQUAT
225 lb – 5 reps x 2 sets

DEADLIFT
255 lb – 5 reps x 2 sets

HIP THRUST
295 lb – 5 reps x 2 sets

BENCH PRESS
185 lb – 5 reps
190 lb – 5 reps

KETTLEBELL SNATCH (24 kg)
50 reps (25/25)

NOTE:
AM body weight: 174 lb
Plyometric jumps between each set of deadlifts & squats – 4 jumps in each direction off/on 12″ box.

September 16, 2016

FRIDAY; 4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 85 lbs
Squat – 185 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

PLYOMETRICS
10″ drop / jump each direction – 3 sets of 4 reps
Single Leg Jumps – 3 sets of 10 reps

RING PULL-UPS
1 set x 10 reps