T Nation

BLD's Training Log

Jan 5

Conditioning
Weight Vest Walk x 2 miles/100lb
Battle Ropes x 10 mins
Heavy Bag x 5 mins

Jan 6

Warm-up - skip/bw work/throws

Squat - 335 x 5, 380 x 3, 425 x 5 - PR
Circuit x 5 rounds
SSB x 5 reps - 335lb
Dips x 20,20,20,15,15,10 - 35lb
EZ Curls - 6 sets x 12 reps

HLR - 3 sets x 8 reps
Rollouts - 3 sets x 20 reps

Conditioning
Walk x 1km
Hills Sprints 4 x 120m

Squats felt very very heavy, but seeing as I have never done anything but singles above 415lb thats to be expected. I lost my brace after the first 2 reps and the last 3 were very much a grind. Looks like it’s time to drop the training max back a bit after this coming deload.

Jan 7

Warm-up - skip/bw work/jumps

Trap Bar Press - 115 x 5, 130 x 3, 145 x 4 - PR
Circuit x 5 rounds
TB Press x 5 reps - 115lb
BB Rows x 12 reps - 185lb
Sit-ups x 20 reps - bw

Giant Set x 3 rounds
Face Pulls x 20 reps
Laterals x 10 reps
Pull-aparts x 20 reps

Conditioning
Run x 2 miles total
13:45 mins
slow and icy

One more TBDL session before a de load, and training max re-sets across the board. Then to decide on a program moving forward.

Jan 8

Conditioning
Airdyne x 30 mins/12.2 miles
Skip x 600 reps

Jan 9

Warm-up - skip/bw work/throws

TBDL - 370 x 5, 415 x 3, 465 x 5 - PR
Circuit x 5 rounds
TBDL x 5 reps - 370lb
Face Pulls x 20 reps - pb
Pushdowns x 20 reps - gb

GM’s x 20,16,14 - 95lb

Conditioning
Hill Sprints - 4 x 120m
Walk x 1 mile

Had more reps in the tank for the top set of TBDL’s but 5 reps was the PR so I stopped things there. On to a deload week now, and whatever program I decide to do next.

Jan 10

Conditioning
Weight Vest Walk x 2 miles/100lb
Heavy Bag x 8 mins

Week 14 - Deload

Jan 11

Warm-up - skip/bw work/jumps x 10 reps

SSB Squat - 290 x 3, 335 x 3, 385 x 3, 3 x 3 - 235lb
Ciricuit x 3 rounds
FFESS x 10 reps - 25’s
DB Curls x 15 reps - 25’s
DB Skulls x 15 reps - 25’s

Conditioning
Run x 2 miles
14:15 mins

Tested out a training max for the SSB. I have been doing my main squat work with a straight bar and supplemental work with the SSB. I might completely transition over to the SSB as it feels better, I can grind out more reps, and I do not have to unload and re-load another bar completely.

Overall I am at a loss of where to go next, I would like to run a program from forever as written. We shall see!

Jan 12

Conditioning
Weight Vest Walk x 2 miles/100lb
Heavy Bag x 10 mins

Jan 13

Warm-up
Skip x 300 reps
Bw Work
Throws x 10 reps

Inclines - 160 x 3, 185 x 3, 210 x 3, 3 x 5 - 160lb
Circuit x 3 rounds
Dips x 10 reps - 45lb
Pull-ups x 5 reps - 45lb
Rollouts x 15 reps - bw

Conditioning
Hill Sprints - 4 x 120m

Jan 14

Warm-up
Skip x 300
Bw work
Jumps x 10

TBDL - 320 x 3, 370 x 3, 415 x 3, 3 x 3 - 320lb
Circuit x 3 rounds
Sand Bag Clean x 5 reps/150lb
Kirk Rows x 10 reps - 135lb
Laterals x 10 reps - 20’s

Conditioning
Run x 2 miles
14:00 mins

Jan 15

Conditioning
Weight Vest Walk - 2 miles/100lb
Skip x 700 reps
Face Pulls x 100 reps

Jan 16

Warm-up
Skip x 300
Bw work
Throws x 10

Trap Bar Press
100 x 3
115 x 3
130 x 3
100 x 3,3,3
Circuit x 3 rounds
BB Rows x 10,10,8 - 195lb
DB Inclines x 15 reps - 45’s
HLR x 15,15,10

Conditioning
Hill Sprints - 4 x 120m

Jan 17

Conditioning
Weight Vest Walk x 2 miles/100lb
Airdyne x 10 mins - 4 miles
Pull-Aparts x 100 reps

Well finished up the deload will start the next 531 program this afternoon with SSB squats.

Going to be running the Pervertor program moving forward. I have reset all my training maxes, and will be using the SSB for all of my squat work.

L1W1

Jan 18

Warm-up
Skip
Bw work
Jumps x 10

SSB - 250 x 5, 290 x 5, 325 x 5, 10 x 5 reps - 250lb
ss Dips - 5 sets x 10 reps - 45lb
ss Pull-ups - 5 sets x 10 reps - bw

HLR x 50 reps - bw

Conditioning
Hill Sprints - 6 x 120m