Saturday 11.30.19

Just needed to move so today and tomorrow will be a de-load day, then I'll start a new program on Monday...

Warm Up:
- None:

De-Load Circuit:
Ascending reps for 20:00 starting at 1 of each...
- Bulgarian Split Squats (left leg)
- Bulgarian Split Squats (right leg)
- 1-Leg DB Romanian Deadlift (left leg)
- 1-Leg DB Romanian Deadlift (right leg)
- Air Squats
Score: I finished round 11, so 66 reps of each. Didn't push it really hard, just tried to keep moving.

Abmat Sit-Ups:
- 3x10

Friday 11.29.19

Rest day.

Thursday 11.28.19

Rest day.

Wednesday 11.27.19

Warm Up:
None Specific

Strength Training:
Reverse Grip Bench and DB Rows:
- Bench: 47x12, 77x11, 107x10, 137x9, 167x 3x8
- Rows: 70x 12, 11, 10, 9, 8, 8, 8

Dips and Fat Man Chin Ups:
- Dips: 0x 6, 5, 5, 5, 5
- Fat Man Chin Ups: 0x 6, 5, 5, 5, 5

Shoulder Circuit:
- 1-Arm DB High Pulls: 40x 10, 10, 10
- 1-Arm DB Press: 40x 10, 10, 10
- DB Lateral Raises: 25's x 10, 10, 10

Arms Superset (10:00):
- Standing Overhead Triceps Extensions: 75 x 12, 12, 12
- DB Hammer Curls: 40x 12, 12, 12

Arms Finisher:
- Barbell Skull Crushers: 45x 43 reps unbroken
- Barbell Curls: 45x 43 reps unbroken

Tuesday 11.26.19

Warm Up:
- No specific warm up

Strength Training:
Front Squats with Vacuum Trunk Twists:
- Squats: 47x10, 77x9, 107x8, 137x7, 167x6, 197x5, 227x 4x4
- Band Pull Aparts: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 54x 5x8
- Jump Rope: 5x 55

Cosack Squats with Jump Rope:
- Squats: 5x 3x8, 0x 2x8
- Jump Rope: 5x55

Finisher:
Tabata Squats:
- 17, 17, 17, 17, 16, 16, 16, 16

Monday 11.25.19

Warm Up:
Close Grip Bench Press and Ring Rows (10:00):
- Bench: 45x12, 95x11, 135x10, 185x9
- Ring Rows: 12, 11, 10, 9

Strength Training:
Close Grip Bench and Ring Rows (15:00):
- Bench: 207x 8, 8, 8
- Rows: 8, 8, 8

Dips and Fat Man Pull Ups (10:00):
- Dips: 0x 5, 5, 5, 5, 5
- Fat Man Pull Ups: 0x 5, 5, 5, 5, 5

Shoulder Circuit (10:00):
- 1-Arm DB High Pulls: 35x 10, 10, 10, 10
- 1-Arm DB Press: 35x 10, 10, 10, 10
- 1-Arm DB Lateral Raises: 20x 10, 10, 10, 10

Arms Superset (10:00):
- DB Skull Crushers: 35's x 12, 12, 12
- DB Curls: 35x 12, 12, 12

Arms Finisher:
- Overhead Triceps Extensions: 45x 43 reps unbroken
- Reverse Grip Curls: 35x 43 reps unbroken

Sunday 11.24.19

Rest day.

Saturday 11.23.19

Warm Up:
Dips and Band Pull Aparts:
- Dips: 0x12, 15x10, 30x8, 40x6
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Strength Training:
Weighted Dips (4x4) and Band Face Pulls:
- Dips: 50x 1x4, 45x 3x4
- Band Face Pulls: Green Band x 13, 13, 12, 12

Dips x (4x8) and Seated Overhead Press Warm Ups:
- Dips: 5x 2x8, 0x 2x8
- Press: 45x14, 60x13, 75x12, 90x11

Seated Overhead Press (4x10) and DB Lateral Raises:
- Press: 95x 4x10
- Lateral Raises: 25's x 13, 13, 12, 12

Overhead Triceps Extensions:
- 85x 2x12, 80x 2x12

Triceps Finisher:
- Barbell Skull Crushers: 45x 42 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- 70x 13, 13, 13, 13, 12, 12, 12, 12 (100 reps)

Friday 11.22.19

Warm Up:
- No specific warm up

Strength Training:
Deadlifts with Vacuum Trunk Twists:
- DL's: 97x10, 137x9, 187x8, 227x7, 277x6, 317x5, 367x 4x4
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 53x 5x8
- Jump Rope: 5x54

Bulgarian Split Squats with Jump Rope:
- Split Squats: 40x 1x8, 35x 4x8
- Jump Rope: 5x54

Finisher:
Tabata Squats:
- 17, 17, 17, 16, 16, 16, 16, 16

Thursday 11.21.19

Warm Up:
Chin Ups 10:00 EMOM:
- Chin Ups: 9x2, 1x1

Strength Training:
Supinated Grip Barbell Rows with 1-Arm DB High Pulls Warm Ups:
- Rows: 45x12, 95x11, 135x10, 185x9, 207x 4x8
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

1-Arm DB High Pull Work Sets with Band Pull Aparts:
- High Pulls: 55x 1x10, 50x 3x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 142x 4x10
- Face Pulls: Green Band x 13, 13, 12, 12

DB Hammer Curls:
- 40x 12
- 40x 12
- 40x 1, 35x11
- 35x 12

Biceps Finisher:
- Barbell Curls: 45x 42 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Wednesday 11.20.19

Warm Up:
Reverse Grip Bench Press Warm Ups and Band Face Pulls:
- Bench: 45x10, 95x9, 135x8, 185x7
- Face Pulls: Green Band x 13, 13, 12, 12

Strength Training:
Reverse Grip Bench Press Work Sets (4x4) and Band Pull Aparts:
- Bench: 206x 4x4
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Close Grip Bench Press x (4x8) and 1-Arm DB Press Warm Ups:
- Bench: 206x 4x8
- DB Press: 5x16, 15x15, 25x14, 35x13

1-Arm DB Press (4x10) and DB Lateral Raises:
- DB Press: 50x 4x10
- Lateral Raises: 25's x 13, 13, 12, 12

Skull Crushers (4x12):
- 85x 4x12

Triceps Finisher:
- Overhead Triceps Extensions: 45x 42 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- 70x 13, 13, 13, 12, 12, 12, 12, 12

Tuesday 11.19.19

Warm Up:
- No specific warm up

Strength Training:
Front Squats with Vacuum Trunk Twists:
- Squats: 46x10, 76x9, 106x8, 136x7, 166x6, 196x5, 226x 4x4
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 52x 5x8
- Jump Rope: 5x 53

Cosack Squats with Jump Rope:
- Squats: 5x 2x8, 0x 3x8
- Jump Rope: 5x53

Finisher:
Tabata Squats:
- 17, 17, 17, 16, 16, 16, 16, 16

Monday 11.18.19

Rest day.

Sunday 11.17.19

Warm Up:
Pull Ups 10:00 EMOM:
- 8x2, 2x1

Strength Training:
Barbell Rows with 1-Arm DB High Pull Warm Ups:
- Rows: 46x12, 96x11, 136x10, 186x9, 206x 4x8
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

1-Arm DB High Pulls with Band Pull Aparts:
- DB High Pulls: 55x 1x10, 50x 3x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 141x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Curls:
- 40x 12
- 40x12
- 40x1, 35x11
- 35x12

Bicep Finisher:
- Reverse Grip Barbell Curls: 30x 42 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Saturday 11.16.19

Warm Up:
Dips and Band Face Pulls:
- Dips: 0x10, 10x9, 25x8, 35x7
- Face Pulls: Green Band x 13, 13, 12, 12

Strength Training:
Weighted Dips (4x4) and Band Pull Aparts:
- Dips: 45x 4x4
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Dips x (4x8) and 1-Arm DB Press Warm Ups:
- Dips: 5x8, 0x 3x8
- DB Press: 5x16, 15x15, 25x14, 35x13

1-Arm DB Press (4x12) and DB Lateral Raises:
- DB Press: 45x 4x12
- Lateral Raises: 25's x 13, 13, 12, 12

Overhead Triceps Extensions:
- 85x 1x12, 80x 3x12

Triceps Finisher:
- Barbell Skull Crushers: 45x 41 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- Lowest was 12

Friday 11.15.19

Rest day.

Thursday 11.14.19

Warm Up:
- No specific warm up

Strength Training:
Deadlifts with Vacuum Trunk Twists:
- DL's: 136x10, 186x9, 226x8, 276x7, 316x6, 366x5, 406x 4x4
- Vacuum Trunk Twists: 10x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 51x 5x8
- Jump Rope: 5x52

Bulgarian Split Squats with Jump Rope:
- Split Squats: 35x 4x8
- Jump Rope: 5x52

Finisher:
Tabata Squats:
- 17, 17, 16, 16, 16, 16, 16, 16

Wednesday 11.13.19

Rest day to to training for work.

Tuesday 11.12.19

Warm Up:
Chin Ups and Vacuum Trunk Twists 10:00 EMOM:
- Chin Ups: 8x2, 2x1
- VTT's: 10x20

Strength Training:
Supinated Grip Barbell Rows with 1-Arm DB High Pulls Warm Ups:
- Rows: 46x12, 96x11, 136x10, 186x9, 206x 4x8
- High Pulls: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10

1-Arm DB High Pull Work Sets with Band Pull Aparts:
- High Pulls: 50x 4x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Smith Machine Overhead Shrugs with Band Face Pulls:
- Shrugs: 140x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Hammer Curls:
- 40x 2x12, 35x 2x12

Biceps Finisher:
- Barbell Curls: 45x 41 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Monday 11.11.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x2
- Band Pull Aparts: Red Band x 10x10

Reverse Grip Bench Warm Ups:
- Bench Press: 45x10, 75x9, 105x8, 135x7, 165x6, 185x5 (3 second negatives, 1 second pause)
- Band Face Pulls: Green Band x 17, 17, 17, 17, 16, 16

Strength Training:
Reverse Grip Bench Press with DB Lateral Raises:
- Bench Press: 205x 4x4
- Lateral Raises: 25's x 4x13

Close Grip Bench Press with DB Lateral Raises:
- 205x 4x8
- Lateral Raises: 25's x 4x12

DB Skull Crushers:
40's x 4x12

Overhead Triceps Extensions:
- 45x 41 reps unbroken (work up to 50, increasing by 1 rep)

Conditioning:
Tabata KB Swings:
- Skipped due to time

Sunday 11.10.19

Warm Up:
- Back Squat Warm Ups: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 6x10

Strength Training:
Back Squats with Vacuum Trunk Twists and Band Pull Aparts:
- Back Squats: 315 x 4x4
- Vacuum Trunk Twists: 4x20
- Band Pull Aparts: Red Band x 4x10

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 50x 5x10
- Jump Rope: 5x51

Cosack Squats with Jump Rope:
- Squats: 5x 1x10, 0x 4x10
- Jump Rope: 5x51

Finisher:
Tabata Squats:
- 16, 16, 17, 16, 16, 16, 16, 16

Saturday 11.09.19

Warm Up:
Pull Ups 10:00 EMOM:
- 7x2, 3x1

Strength Training:
1-Arm DB High Pulls with Barbell Row Warm Up Sets:
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1

Barbell Rows with Band Pull Aparts:
- Rows: 205x 4x8
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 135x 4x12
- Face Pulls: Green Band x 13, 13, 12, 12

Lean Away DB Curls:
- 40x 2x12, 35x 2x12

Bicep Finisher:
- Reverse Grip Barbell Curls: 30x 40 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None

Friday 11.08.19

Warm Up:
1-Arm DB Press with Band Pull Aparts:
- DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Pull Aparts: Red Band x 10x10

Dip Warm Ups with Band Face Pulls:
- Dips: 0x6, 15x5, 30x4, 40x3, 50x2, 60x1
- Band Face Pulls: Green Babd x 17, 17, 17, 17, 16, 16

Strength Training:
Dips (4x4, then 4x8) with DB Lateral Raises (100 reps):
- Dips: 40 x 4x4
- Lateral Raises: 25's x 4x13
- Dips 0x 4x8
- Lateral Raises: 25's x 4x12

Overhead Triceps Extensions:
- 80x 4x12

Triceps Finisher:
- Elbows Out DB Extensions: 30's  x 40 reps unbroken (work up to 50, increasing by 1 rep)

Conditioning:
Tabata KB Swings:
- 70 lbs (did not keep track, just go as fast possible)

Thursday 11.07.19

Warm Up:
- Deadlift Warm Ups: 135x10, 185x9, 225x8, 275x7, 315x6, 365x5
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 17, 17, 17, 17, 16, 16

Strength Training:
Deadlifts with Vacuum Trunk Twists:
- Deadlifts: 405 x 4x4
- Vacuum Trunk Twists: 4x20

Landmine Single Leg RDL's with Jump Rope:
- RDL's: 45x 5x10
- Jump Rope: 5x50

Cosack Squats with Jump Rope:
- Squats: 0x 5x10
- Jump Rope: 5x50

Finisher:
Tabata Squats:
- 15, then had to stop after 1 round due to time

Wednesday 11.06.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Face Pulls: Green Band x 5x10
- Band Pull Aparts: Red Band x 5x10

Strength Training:
Chin Ups (10:00 EMOM):
- 7x2, 3x1

Supinated Grip Barbell Rows with Rear Delt DB Swings:
- Rows: 205x 4x8
- Rear Delt Swings: 25's x 13, 13, 12, 12

Behind the Back Barbell Shrugs with Rear Delt Barbell Rows:
- Shrugs: 295x 4x10
- Rows: 45x 13, 13, 12, 12

Crossbody Hammer Curls:
- 40x 4x 2x12, 35x 2x12 (one arm at a time)

Biceps Finisher:
- Barbell Curls: 45x 40 reps unbroken (work up to 50, increasing by 1 rep)

Tuesday 11.05.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Pull Aparts: Red Band x 10x10

Close Grip Bench Warm Ups:
- Bench Press: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1 (3 second negatives, 1 second pause)
- Band Face Pulls: Green Babd x 17, 17, 17, 17, 16, 16

Strength Training:
Close Grip Bench with DB Lateral Raises:
- Bench Press: 225x 4x4
- DB Lateral Raises: 25's x 13, 13, 12, 12

Slingshot Bench Press:
- 225x 4x8

Triceps Superset:
- DB Skull Crushers: 35's x 4x12
- Elbows Out DB Extensions: 35's x 4x12

Triceps Finisher:
- Overhead Triceps Extensions: 45x 40 reps unbroken (work up to 50, increasing by 1 rep)

Monday 11.04.19

Warm Up:
Front Squats, Band Pull Aparts, and Vacuum Trunk Twists:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 252x1
- Band Pull Aparts: Red Band x 17, 17, 17, 17, 16, 16
- Vacuum Trunk Twists: 6x20

Strength Training:
Front Squats:
- 210x 4x4

Goblet Squats and DB RDL's with Shrugs:
- Goblet Squats: 65x 4x8
- DBRDLS's: 65's x 4x8

Bulgarian Split Squats with Standing Calf Raises:
- Split Squats: 35x 4x12 each leg
- Calf Raises: 0x 4x12

Sunday 11.03.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB High Pulls with Band Pull Aparts:
- High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Pull Ups with Band Face Pulls:
- Pull Ups: 7x2, 3x1
- Face Pulls: Green Band x 10x10

Chest Supported Rows:
- 45x10, 70x10, 90x10, 115x10, 135x10, 160x10, 180x10, 135x10, 90x10, 45x10

Lean Away DB Curls:
- 40 x 3x10, 37.5 x 2x10 (one arm at a time)

Biceps Finisher:
- Crossbody Hammer Curls: 20x 40 reps unbroken (one arm at a time)

Saturday 11.02.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB Presses with Band Pull Aparts:
- Presses: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Hammer Strength Wide Chest Press with Band Face Pulls:
- Press: 90x10, 110x10, 130x10, 140x10, 160x10, 180x10, 200x10, 230x10, 250x10, 270x10
- Face Pulls: Green Band x 10x10

Overhead Tricep Extensions with DB Lateral Raises:
- Overhead Extensions: 80x 5x10
- Lateral Raises: 25's x 5x10

Triceps Finisher:
- Single Arm Reverse Grip Cable Pushdowns: 40x30, 30x10, 20x10 (1 drop set each arm)

Friday 11.01.19

Ramp week for next training cycle...

Warm Up:
- None

Strength Training:
Complete as much of the following circuit as possible in 45:00:
- Straight Leg Deadlifts: 20 reps down to 1 rep, starting at 45 and going up 20 lbs each set
- Bulgarian Split Squats: 20 reps down to 1 each leg, starting at 5 lbs and going up 5 lbs each set
- Band Pull Aparts: Red Band x sets of 10

Results:
- SDL's: 45x20 up to 245x10 (165 total reps)
- BSS's: 5x20 up to 55x10 (165 reps each leg)
- BPA's: Red Band x 11x10 (110 reps)