12/28/15

Strength
---------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
495 x 1
405 x 8 x 4 sets (strict, speed) (Volume Rep Set PR)
Superset w/
Press
95 x 10
115 x 5
135 x 5
155 x 9 x 2 sets (Rep Set PR)
155 x 6

12/26/15

Strength & Hypertrophy
----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
405 x 2 x 3 sets (Rep Set PR)
------
Benchpress 
135 x 10
185 x 5
225 x 5
245 x 5
275 x 4 x 2 sets
275 x 3
225 x 8 x 4 sets (Rep Set PR)
Superset w/
Single-leg Extensions @ 65lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 30lbs x 8-10 x 4 sets
-------
Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets
Dumbbell Kickbacks @ 20lbs x 10 x 4 sets
Dumbbell Rows @ 80lbs x 10 x 4 sets
--------
Triceps Cable Bar Extensions @ 130lbs x 15 x 3 sets
Biceps Cable Curls @ 100-110lbs x 8-10 x 3 sets
Drop-Triceps Cable Bar Extensions @ 120lbs x 18
Drop-Biceps Cable Curls @ 100 x 10

12/24/15

Strength& 
Conditioning
---------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5 x 5 sets
Superset w/
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Dumbbell Hammer Curls @ 30lbs x 10 x 5 sets
Single-leg Extensions @ 65lbs x 10 x 6 sets
------
Seated Cable Row @ 135lbs x 15 (two-stage) x 4 sets
Triceps Cable-Bar Pressdowns @ 130lbs x 6 sets
Biceps Cable-Bar Curls @ 130lbs x 4 sets
------
Conditioning
1-Mile Hill Climb Medley

12/23/15

Strength & Hypertrophy
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3
495 x 1
455 x 1
405 x 5 x 3 sets
-------
Hypertrophy
Incline Dumbbell Press @ 45lbs x 10 x 6 sets
Dumbbell Lateral Raises @ 20-25lbs x 10 x 4 sets
Dumbbell Front Raises @ 20-25lbs x 10 x 4 sets
-------
Dumbbell Biceps Curls @ 35lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 35lbs x 10 x 4 sets
Dumbbell Rows @ 80lbs x 10 x 3 sets ea side
Dumbbell Triceps Kickbacks @ 20lbs x 10 x 4 sets

12/22/15

Strength
-------
Bench Press
45 x 12
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 4 x 2 sets
275 x 3
275 x 2
245 x 4
245 x 3
225 x 5
Superset w/
Single Leg Extensions @ 65-90lbs x 15 x 7 sets
----
Total Volume above 225: 35 reps
---------
Mountain Conditioning
Hill Sprint Medley:
400M Climb @ 12% & 5mph
400M Sprint @ 6% & 7.5mph
21 x Weighted Step-ups @ 35lbs ea side
400M Climb @ 11% & 5mph
400M Sprint @ 5.5% & 7.5mph
15 x Weighted Step-ups @ 35lbs ea side
400M Climb @ 10% & 5mph
400M Sprint @ 5% & 7.5mph
19 x Weighted Step-ups @ 35lbs ea side
Time: 33:48

12/21/15

Strength
-------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 3 x 2 sets
365 x 1 (lost focus)
315 x 5 x 3 sets
Superset w/
Pushups x 25 x 6 sets
Pullups x 10 x 6 sets
Triceps Cable Pressdowns @ 110-120lbs x 15 x 5 sets

12/19/15

Strength
--------
Deadlift
135 x 8
225 x 5
315 x 7
405 x 7
455 x 7 (Rep P.R.)
495 x 3
545 x 1
2:30 rest, then:
405 x 8
Superset w/
Press
95 x 10
115 x 8
135 x 8
155 x 7
165 x 5
135 x 12
Single-Leg Extensions
60-75lbs x 15 x 4 sets

Energy levels were absolutely horrible today and I didn't even feel like stepping in the gym, which is extremely rare for me. Pretty banged up and tired after this week of travel; however, this session re-confirmed Jon Broz's mantra to me and once again, I realized that our bodies lie to us all the time, and that Volume is king.

12/18/15

Strength
------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 5
365 x 3
Superset w/
Dumbbell Biceps Curls @ 35lbs x 10 x 4 sets
Hammer Curls @ 35lbs x 10 x 4 sets
Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets

12/16/15

Strength
------
Deadlift
135 x 10
225 x 5
315 x 3
405 x 3
455 x 1
405 x 5 x 4 sets
Superset w/
Benchpress
135 x 10
185 x 7
225 x 7
245 x 5 x 4 sets
----
Press
95 x 10
135 x 7 x 4 sets
Superset w/
V-ups x 20 x 3 sets
Prone K2E x 10 x 3 sets

12/15/15 (PM)

Conditioning
-----------
2-Mile Hill Sprint Medley
Alternating between 5.5% and 11% incline

12/15/15 (AM)

Strength
-----
Backsquats
45 x 10
135 x 8
225 x 5
275 x 3
315 x 5
365 x 2 x 3 sets
Superset w/
Dumbbell Biceps Curls @ 37.5lbs x 8-10 x 5 sets
Hammer Curls @ 37.5lbs x 8-10 x 5 sets
Pullups x 10 x 4 sets

12/13/15

Strength
----------
Deadlift
135 x 8
225 x 5
315 x 3
365 x 3
405 x 1
445 x 1
495 x 1
445 x 5
445 x 4
445 x 5
445 x 4
----
Superset w/
Press
95 x 8
115 x 8
135 x 8
155 x 5
175 x 3 x 4 sets
-----
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
Superset w/
Pullups x 10 x 3 sets

12/11/15

Strength
--------
Body-weight Squats x 100
Pushups x 100
V-ups x 75
Biceps Curls @ 30lbs x 40
Hammer Curls @ 30lbx x 40
Triceps Kickbacks @ 20lbs x 40

12/10/15

Conditioning

--------

2-Mile Hill Sprint Medley @ 10%

12/9/15

Strength
--------
Shoulder work - dumbbells
Biceps work - dumbbells
Body-weight squats

12/6/15

Strength
-------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
315 x 5 x 5 sets
--------
Biceps/Triceps/Shoulder work
-------
2-mile Hill Sprint Medley

12/3/15

Strength & Hypertrophy
-----------
Bench Press
135 x 10
185 x 5
225 x 8
245 x 5 x 3 sets
245 x 4 x 2 sets
Superset w/
Dumbbell Biceps Curls @ 35-50lbs x 10 x 3 sets
Single-leg Extensions @ 65lbs x 10-15 x 5 sets
---------
Press
135 x 5
135 x 7 x 3 sets
Superset w/
Bent-Over Rows (Snatch-grip) @ 135lbs x 10 x 4 sets
Dumbbell Biceps Curls @ 35lbs x 10 x 3 sets
-------
Incline Dumbbell Press @ 50lbs x 10 x 3 sets
Front Dumbbell Raises @ 25lbs x 10 x 3 sets
Lateral Dumbbell Raises @ 25lbs x 10 x 3 sets
Dumbbell Biceps Curls @ 25lbs x 10 x 2 sets
-----
Seated Cable Rows @ 130-150lbs x 15 x 3 sets
Triceps Cable Pressdowns @ 120-150lbs x 15 x 3 sets
One-arm Triceps Cable Reverse Extension @ 40lbs x 10 x 3 sets

12/1/15

Strength & Hypertrophy
---------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3 x 3 sets
Superset w/
Press
45 x 10
95 x 10
115 x 7
135 x 5
155 x 5 x 3 sets
135 x 7
--
Dumbbell Biceps Curls @ 35lbs x 10 x 3 sets
Dumbbell Hammer Curls @ 35lbs x 8 x 3 sets
-------
Overhead Dumbbell Press @ 45lbs x 10 x 3 sets
Front Dumbbell Raises @ 25lbs x 10 x 3 sets
Lateral Dumbbell Raises @ 25lbs x 10 x 3 sets
Dumbbell Shrugs @ 80lbs x 15 x 3 sets
Dumbbell Biceps Curls @ 25lbs x 10 x 2 sets

11/30/15 (Bodyweight - 215lbs)

Strength
Bodyweight - 215lbs
-----
Deadlift
Warmup
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1 (RPE 9 - CNS and Erectors still smoked from last week'x ME and volume work)
-----
Bench Press
135 x 10
185 x 5
225 x 10
225 x 7
225 x 4
225 x 5 x 2 sets
-----
Triceps and Core
Triceps Cable Pressdowns @ 120-150lbs x 15 x 4 sets + burnout set
One-arm Triceps Cable Reverse Extension @ 30-60lbs x 10 x 4 sets + burnout set
V-ups x 25 x 3 sets

11/27/15

Strength & Conditioning
-----------
Backsquat (HBBS, Beltless)
45 x 10
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1 x 2 sets
-------
Conditioning
Hillsprint & Step-up Medley:
500M @ 10% and 5mph
300M @ 5% and 6mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 7mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 7,5mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 8mph
Time: 41:08
Total Distance @ Elevation: 2-miles
--------
Core and Strength Cooldown
3 Sets:
1:30 Plank Hold
30 x V-ups
Single-leg Extensions @ 50-65 lbs x 15
Cable Triceps Extensions @ 90lbs x 15

11/26/15

Strength & Hypertrophy
----------
Press
45 x 10
95 x 10
115 x 8
135 x 5 x 2
135 x 7 x 3
Superset w/
Bent-Over Rows (Snatch-grip) @ 135lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Concentration Curls @ 30lbs x 6 x 3 sets
Single-leg Extensions @ 120lbs x 10-15 x 5 sets
-------
Incline Dumbbell Press @ 45lbs x 10 x 5 sets
Front Dumbbell Raises @ 20lbs x 10 x 5 sets
Lateral Dumbbell Raises @ 20lbs x 10 x 5 sets
Dumbbell Shrugs @ 80lbs x 10-15 x 5 sets
-------
Seated Rows @ 120lbs x 15 x 4 sets
Triceps Cable Pressdowns @ 110lbs x 15 x 4 sets
One-arm Reverse Triceps Cable Extensions @ 40lbs x 6-8 x 4 sets

11/25/15

Strength
-----------
Backsquat (HBBS for joint pain)
135 x 8
225 x 5
275 x 3
Volume
315 x 5 x 4 sets
Superset w/
Deadlift
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
555 x 1 (1RM PR)
Volume
405 x 5 x 4 sets

11/21/15

Strength

---------

Backsquat 

135 x 10

225 x 7

275 x 5

315 x 3

365 x 3 x 2 sets 

365 x 1

315 x 5 x 3 sets

Superset w/

Dumbbell curls @ 30lbs x 10 x 4 sets

Hammer curls @ 30lbs x 8 x 4 sets

Concentration curls @ 30lbs x 6 x 4 sets
Conditioning:
1-Mile Hill Sprint Medley @ 10%

11/19/15

Strength & Accessory/Hypertrophy
-------
Press
45 x 10
65 x 10
95 x 7
115 x 5
135 x 5
155 x 5 x 5
Superset w/
BW Squats x 25 x 3
BW Squats x 15 x 2
Leg Extensions @ 65lbs ea side x 10 x 4
-------
Bent Over Rows @ 135lbs x 8-10 x 5
Seated Rows @ 120lbs x 10 x 5
Triceps Cable Pressdowns @ 110lbs x 10 x 3
One-arm Reverse Tricep Cable Extensions @ 40lbs x 10 x 3
Front Dumbbell Raises @ 20lbs ea side x 8-10 x 3
Lateral Dumbbell Raises @ 20lbs ea side x 8-10 x 3

11/18/15 (Bodyweight: 210lbs)

Strength
Volume Work
----------
Deadlift
135 x 10
225 x 7
315 x 5
405 x 3
455 x 1
495 x 1 (RPE - 9)
405 x 7
405 x 10
405 x 5
405 x 8
405 x 7
--------
Conditioning
1-Mile Hill Climb Medley @ 10%, 3-6MPH

11/16/15

Strength
------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
315 x 5 x 3 sets
-------
V-ups x 21 x 2 sets
Biceps Curls @ 25lbs x 10
Biceps Curls @ 35lbs x 10 x 2 sets

11/13/15

Strength
-------
Backsquat
135 x 7
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1 x 2 sets (1RM set PR)
315 x 1 paused
----
Superset/w
Bench press
135 x 10
185 x 7
225 x 8
225 x 10 x 2
225 x 5
------
Conditioning
1-Mile Hill Sprint Medley @ 10%

11/11/15

Power (Deadlift) and Hypertrophy (rear shoulders & upper back)

------------

Deadlift

135 x 7

225 x 5

315 x 5

405 x 3

455 x 1

495 x 1

545 x 1 (new 1RM P.R.)

------

Front Squats

95 x 5

115 x 5

135 x 5 

185 x 5 x 3 sets

Superset w/

Bent-over Rows (Wide Snatch Grip) @ 135 x 10 x 4 sets

Dumbbell Rows @ 60lbs ea side x 10 x 4 sets

------

Seated Cable Rows @ 120lbs x 10 x 4 sets

11/10/15

Strength & Hypertrophy
Shoulders (Anterior), Core and Triceps
-----------------
Press
95 x 10
115 x 5
135 x 5
155 x 5 x 5 sets
Superset/w
1. V-ups x 21 x 4 sets
2. Pullups x 10 x 4 sets
----------
Dumbbell Incline Press @ 45lbs ea side x 8 x 4 sets
Dumbbell Front Raises @ 20lbs ea side x 8 x 4 sets
Dumbbell Lateral Raises @ 20lbs ea side x 4 sets
----------
Straight-bar Cable Pressdowns @ 90-100lbs x 10 x 4 sets
One-arm Reverse Cable Pressdowns @ 30lbs x 6-8 x 4 sets
Ankles-to-Bar x 10 x 4 sets
----------
Core
Plank: 90 seconds hold x 2 sets
Prone Elbow-to-Opposite Knee x 10 x 2 sets

11/9/15

Strength 

Bodyweight: 207lbs

-------------

High Bar Backsquat

135 x 8

225 x 5

275 x 3

315 x 5

365 x 2

315 x 3 x 3

Superset w/

Deadlift

135 x 10

225 x 5

315 x 3

315 x 7

315 x 5 x 3

Pull-ups

10 x 5 sets

--------------

Benchpress 

135x 10

185 x 5

225 x 7

225 x 8

225 x 7

225 x 8 x 3

Superset w/

Dumbbell biceps curls @40lbs x 8 x 5

Hammer curls @40lbs x 6-8 x 5

Concentration curls @40lbs x 5-6 x 5

10/24/15 (Bodyweight: 206lbs)

Strength
------------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 3
495 x 3 x 2
495 x 2
495 x 1
405 x 5 x 3
-------
Bench Press
135 x 10
185 x 7
225 x 5
245 x 5
275 x 3 x 2
225 x 7 x 3
-------
Superset w/
Dumbbell Biceps Curls @ 30lbs x 10 x 5
Hammer Curls @ 30lbs x 8 x 5
Concentration Curls @ 30lbs x 6 x 5

October Training Highlights (10/4 - 10/23)

Training Highlights
10/4 - 10/23
---------------------
Backsquat
365 x 3 x 5
------
Press
175 x 3 x 5
165 x 5 x 5
------
Deadlift
475 x 3 x 4
495 x 3 x 2. 495 x 2, 495 x 1, f/b 405 x 5 x 3
------
Bench Press
225 x 7 x 3
245 x 5 x 5
275 x 3 x 3
-------
Minimum of 3 training sessions per week
-------
Biceps work integrated into at least 2 sessions per week

10/7/15

Strength 

------
Press 

45 x 10

95 x 8

115 x 5

135 x 5

155 x 5

175 x 3 x 3

135 x 10

Bent-over Rows

135 x 10 x 5

------
Arm Work
Dumbbell Biceps Curls @ 30lbs x 10 x 6
Hammer Curls @ 30lbs x 8 x 6
Concentration Curls @ 30lbs x 6 x 6

10/6/15

Strength

---------------------

1. High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 5

---------------
Superset w/

------
2. Bench Press 

135 x 10

185 x 7

225 x 5

245 x 5 x 5
225 x 7
135 x 10
------
3. Arm Work
Dumbbell Biceps Curls @ 30lbs x 10 x 6
Hammer Curls @ 30lbs x 8 x 6
Concentration Curls @ 30lbs x 6 x 6

10/3/15

Strength

-------------

Deadlift

135 x 10

225 x 5

315 x 5

405 x 3

455 x 5 x 3 (strength set volume rep PR)

455 x 3 x 3

455 x 1

Volume work

315 x 10 x 2

Superset w/

Press

95 x 10

115 x 7

135 x 5

155 x 5

175 x 3 x 5

135 x 10

135 x 8

9/29/15

Strength

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 5

Superset w/

Press 

95 x 10

115 x 7

135 x 5

155 x 5 

165 x 3 x 3

135 x 10

----------

Biceps 

Dumbbell curls @ 30lbs x 10 x 5

Hammer curls @ 30lbs x 8 x 5

Concentration curls @ 30lbs x 6-8 x 5

9/26/15

Strength

-------------

Deadlift

135 x 10

225 x 5

315 x 5

405 x 3

455 x 3 x 8 (strength set volume PR)

455 x 2

Volume work

315 x 10 x 3

9/25/15

Strength

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 5

Superset w/

Press 

95 x 10

115 x 7

135 x 5

155 x 5 

165 x 3 x 5

135 x 7 x 2

9/22/15

Strength
------------

Bench Press

135 x 10

185 x 7

225 x 7
245 x 5 x 3
225 x 7

Superset w/

30lbs Curls x 10 x 5 ea arm

30lbs Hammer Curls x 8 x 5

30lbs Concentration Curls x 8 x 5
Pullups x 15 x 4

9/21/15

Strength

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 2

275 x 5 x 2
225 x 5

Superset w/

Press 

95 x 10

115 x 7

135 x 5

155 x 5 

165 x 3 x 3

135 x 7 x 2
----------------------
Deadlift
135 x 10
185 x 7
225 x 5
315 x 5
405 x 5 x 5
315 x 7

9/12/15

Strength

-------------

Deadlift

135 x 10

185 x 5

225 x 5

275 x 3

315 x 5

365 x 5

405 x 3

455 x 3

495 x 1 x 3

405 x 5 x 5 

---------

Bench Press

135 x10

185 x 7

225 x 7 x 5

Superset w/

40lbs Curls x 10 x 4 ea arm

40lbs Hammer Curls x 8 x 4

40lbs Concentration Curls x 8 x 4

9/11/15

Strength & Conditioning

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3

335 x 3 

335 x 1

225 x 5 x 3 strict

Superset w/

Press 

95 x 10

115 x 7

135 x 5

145 x 5

155 x 5 

155 x 4 x 2

135 x 5 x 2

----------------

Conditioning 

20lbs- vest work

1-mile Hill Sprint Medley @ 6 and 10%