T Nation

Colbstar's High-Performance Mass Log


#1

EDIT: To anybody new following my log, I am NOT using HPMASS at this time and haven't for quite a while. For the newest updates in my training, go to the last page and scroll all the way down.

"Look Like a Bodybuilder, Perform Like an Athlete"

After reading this original article, I'll admit it. I became obsessed. I'm in love with this style of training. Some methods from CT come close, such as Built for Bad, but nothing keeps me coming back for more gains like HPMass.

Here is exactly what I'll be doing for the next 6 weeks:

Monday:
Neural Charge Training
3 - 4 movements emphasizing whole body

Tuesday:
Lower Body Pressing (Primary Emphasis)
2 main movements
Upper Body Pressing (Secondary Emphasis)
1 main movement, followed by sled work for legs

Wednesday:
Lower Body Pressing (Primary Emphasis)
2 main movements
Upper Body Pressing (Secondary Emphasis)
1 main movement, followed by sled work for legs

Thursday:
Lats and Biceps Strength Workout (Primary Emphasis)
Sled Work for Lats and Biceps (Secondary Emphasis)

Friday:
Neural Charge Training
3 - 4 movements emphasizing whole body

Saturday:
Upper Body Pressing (Primary Emphasis)
3 main movements staggered with assistance work
Lower Body Pressing (Secondary Emphasis)
1 main movement

Sunday:
Upper Body Pressing (Primary Emphasis)
3 main movements staggered with assistance work
Lower Body Pressing (Secondary Emphasis)
1 main movement


RELY ON FEW EXERCISES - My main strength lifts that I will ramp are going to be:

Military Press (NOW THIS WILL BE SEATED OVERHEAD PRESS. I actually put down military originally because I figured it might be the best of both worlds in regards to my 2 favorite overhead lifts: the Push Press and the Seated Overhead Press. This was not true.)
Incline Press
Bench Press
Olympic Squat
Conventional Deadlift

My Foundation workout will look something like this and I'll use pauses in various points in the range of motion, partials, etc.
Primary Lat Work:
A. Kayak Row: 4-6 sets of 6-12 reps a side
Lat Fatigue Loading (Superset B):
B1. Lat Pulldown: 3-4 sets of 6-12 reps
B2. Straight-Arm Lat Pulldown w/ Rope: 3-4 sets of 6-12 reps
Primary Biceps Work:
C. Alternating Dumbbell Curl: 4-6 sets of 6-12 reps a side
Biceps Fatigue Loading:
D. Constant Tension Dumbbell Curl: 3-4 sets of 6-12 reps a side

Neural Charge and activation exercises are NEVER set in stone. They will be rotated often to keep the nervous system fresh.

Weight: 142lbs
Age: 16 (17 on Oct 20)

Goals:
Build as much strength as possible while staying lean
Activate rather than fatigue


I will begin a 6 week cycle tomorrow on October 6th, 2014.
My max training weights (weights that I'll ramp up to during the main performance workouts) are as followed:
I want to stay fast and explosive, so I've dropped the weight substantially and will gradually build it back up over time.
Military Press - 95lbs (Now this will be Seated Overhead Press - 115lbs)
Incline Press - 155lbs
Bench Press - 175lbs
Olympic Squat - 215lbs
Conventional Deadlift - 275lbs

After 3 weeks, I will add 5lbs to each.

A huge component of what I'll be doing will be ECCENTRIC-LESS training using a tire sled with rope handles. It's not required, but I'll most likely be adding it in to get in some volume without killing myself. It works - especially for lats and quads.

I'm incredibly excited for this next cycle! I wanted to say thanks to anybody who will be checking out my log.

Feel free to ask any questions or make any comments/suggestions down below too!

Stay strong and lift on.
- Colby F.


Colbstar's Conjugate Log
#2

A few pics before I start tomorrow:


#3

Despite awful lighting, you get an idea for legs. It was the only mirror in the house that’d work and I had to stand on a stool… XD


#4

A pretty good one:


#5

Probably my favorite.


#6

Tomorrow morning will be my first workout of the cycle: a neural charge one to jump start the week.

In case anyone is curious, here are a few links that describe this whole training system:
The original: http://www.T-Nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete
Upper Body Pressing: http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_upper_body_pressing
Lower Body Pressing: http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_lower_body_pressing
Lats/Biceps: http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_lats_and_biceps_fatigue_loading
Neural Charge: http://www.T-Nation.com/free_online_article/most_recent/neural_charge_training
Neural Charge Push-Ups: http://www.T-Nation.com/free_online_article/sports_body_training_performance_neural_charge/neural_charge_pushups
Neural Charge Jumps: http://www.T-Nation.com/free_online_article/sports_body_training_performance_neural_charge/neural_charge_jumps
Neural Charge Barbell Exercises: http://www.T-Nation.com/free_online_article/sports_body_training_performance_neural_charge/neural_charge_barbell_exercises

And last but not least, 2 articles regarding Biotest supplementation. The 1st one is a little outdated, as they are using Plazma now rather than Anaconda, but it is STILL WORTH THE READ because stresses how important peri-workout nutrition can be.
http://www.T-Nation.com/free_online_article/most_recent/elitelevel_essential_workout_nutrition_radical_fuel_for_radical_gains

The Pulse Feast: http://www.T-Nation.com/diet-fat-loss/pulse-feast


#7

Here are some of my maxes:
Deadlift: 365lbs = 1RM - 1/21/14
Deadlift: 335lbs = 5RM - 6/28/14
Push Press: 150lbs = 3RM - 1/22/14
Bench Press: 205lbs = 3RM - 6/23/14
Bench Press: 215lbs = 2RM - 6/23/14
ATG Front Squat: 245lbs = 3RM - 6/22/14
Push Press (no belt): 160lbs = 1RM - 2/11/14


#8

THE PROGRESSION MODEL I WILL BE FOLLOWING:

"Neural Ramp into the Max Training Zone
After the activation exercise, you’ll be ready to perform the first strength exercise. On this first exercise, always perform a neural ramp to further activate and potentiate the muscles involved in the movement pattern. Use the chart below to determine the weight for your first work set, as well as how much weight to add per set for the ramp:
MTW Starting Weight Increase Per Set
Under 200 lb MTW - 40 lb 10 lb
200 lb â?? 600 lb MTW - 80 lb 20 lb
Over 600 lb MTW - 120 lb 30 lb

Here’s an example of a neural ramp in all three ranges:
Sets / MTW 180 400 640
Feeler set 80 180 280
Work set 1 140 320 520
Work set 2 150 340 550
Work set 3 160 360 580
Work set 4 170 380 610
Work set 5 (MTW) 180 400 640

After reaching your MTW, you’ll be fully potentiated and ready to wave load.

Upper Body Pressing:
Exercise A - Overhead Press
Set WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Reps Zone
6 MTW MTW MTW MTW + 5 MTW + 5 MTW + 5 3 Max Training Zone
7 - 10 - 10 - 10 - 10 - 10 - 10 3
8 + 5 + 0 + 5 + 5 + 0 + 5 3
9 + 5 + 5 + 5 + 5 + 5 + 5 3
10 - 10 + 0 - 10 - 10 + 0 - 10 3
11 + 5 + 5 + 5 + 5 3
12 + 0 + 5 + 0 + 5 3
13 - 10 - 10 - 10 - 10 3
14 + 5 + 5 3
15 + 5 + 5 3
16 - 10 - 10 3
Exercise B - Incline Press
Set WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Reps Zone
1 MTW MTW MTW MTW + 5 MTW + 5 MTW + 5 3 Max Training Zone
2 - 10 - 10 - 10 - 10 - 10 - 10 3
3 + 5 + 0 + 5 + 5 + 0 + 5 3
4 + 5 + 5 + 5 + 5 + 5 + 5 3
5 - 10 + 0 - 10 - 10 + 0 - 10 3
6 + 5 + 5 + 5 + 5 3
7 + 0 + 5 + 0 + 5 3
8 - 10 - 10 - 10 - 10 3
9 + 5 + 5 3
10 + 5 + 5 3
11 - 10 - 10 3
Exercise C - Bench Press
Set WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Reps Zone
1 MTW MTW MTW MTW + 5 MTW + 5 MTW + 5 3 Max Training Zone
2 - 10 - 10 - 10 - 10 - 10 - 10 3
3 + 5 + 0 + 5 + 5 + 0 + 5 3
4 + 5 + 5 + 5 + 5 + 5 + 5 3
5 - 10 + 0 - 10 - 10 + 0 - 10 3
6 + 5 + 5 + 5 + 5 3
7 + 0 + 5 + 0 + 5 3
8 - 10 - 10 - 10 - 10 3
9 + 5 + 5 3
10 + 5 + 5 3
11 - 10 - 10 3

Lower Body Pressing:
Exercise A - Olympic Squat
Set WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Reps Zone
6 MTW MTW MTW MTW + 5 MTW + 5 MTW + 5 3 Max Training Zone
7 - 40 - 40 - 40 - 40 - 40 - 40 3
8 + 20 + 20 + 20 + 20 + 20 + 20 3
9 + 20 + 20 + 20 + 20 + 20 + 20 3
10 - 40 - 40 - 40 - 40 - 40 - 40 3
11 - 40 + 20 - 40 + 20 3
12 + 20 + 20 + 20 + 20 3
13 + 20 - 40 + 20 - 40 3
14 + 20 + 20 3
15 + 20 + 20 3
16 - 40 - 40 3
Exercise B - Conventional Deadlift
Set WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 Reps Zone
1 MTW MTW MTW MTW + 5 MTW + 5 MTW + 5 3 Max Training Zone
2 - 40 - 40 - 40 - 40 - 40 - 40 3
3 + 20 + 20 + 20 + 20 + 20 + 20 3
4 + 20 + 20 + 20 + 20 + 20 + 20 3
5 - 40 - 40 - 40 - 40 - 40 - 40 3
6 - 40 + 20 - 40 + 20 3
7 + 20 + 20 + 20 + 20 3
8 + 20 - 40 + 20 - 40 3
9 + 20 + 20 3
10 + 20 + 20 3
11 - 40 - 40 3


#9

Day 1: Neural Charge

Had a MAG-10 Pulse 15 mins prior to starting.

Here are some of the exercises I used during my first ‘circuit’:
Medicine ball chest throw
Kettlebell Snatch
Tuck Jumps
Medicine Ball slams
Depth Jumps
Medicine Ball Push Press Throw

I didn’t stick to any order. I went by feel.

Then I went inside and did 3 rounds of this:
Clean Low Pull
Top-Half Seated Overhead Press
Top-Half Back Squat

My workout this morning took about 25 minutes.


#10

Day 2: Lower Body Pressing

5:25am - 4 Indigo-3G caps and 5g of Micronized Creatine
5:45am - 1 Plazma dose
6:00am - Workout Start:
Activation: Power Snatch from hang
85lbs - 3 sets of 3
Olympic Squat
135lbs - 1 feeler set of 3
155lbs - 1x3
175lbs - 1x3
195lbs - 1x3
215lbs - 2x3 MTW
175lbs - 1x3
195lbs - 1x3
215lbs - 1x3 MTW
175lbs - 1x3: Felt amazingly powerful after this ramp was done. This last set came up incredibly fast.
Deadlift
135lbs-1x3 - Feeler
195lbs-1x3
215lbs-1x3
235lbs-1x3
255lbs-1x3
275lbs-2x1 - MTW. Here the bar felt heavy. Probably because I’ve been focusing on high pulls with straps for a few months and have been neglecting the deadlift. In the past, it has easily been my best lift. But I can see now that I do need some work.
235lbs-1x3
255lbs-1x1 - here I just switched to singles
275lbs-1x1 MTW
235lbs-1x1
Finished at 6:45am.
Post workout meal at 7:15am. Roast, egg, pepper, and cheese omelette and also some plain Rice Chex with unsweetended almond milk.

I plan on doing the secondary emphasis in the afternoon/evening from now on.
So today I will ramp on the military press, stagger that with some assistance work, and probably add in some eccentric less training for the legs.


#11

Day 2 Part 2: Lower Body Pressing SECONDARY EMPHASIS

2:10pm: Finished 1 dose of Plazma
2:25pm: Workout start
Activation: One Arm Dumbbell Clean and Press
3 sets of 3 reps a side
Military Press
45lbs - 1x3 Feeler
55lbs - 1x3
65lbs - 1x3
75lbs - 1x3
85lbs - 1x3
95lbs - 2x3 MTW
85lbs - 1x3
90lbs - 1x3
95lbs - 1x3 MTW
85lbs - 1x3

Assistance Exercise that I staggered each set of pressing with:
Chest Supported Dumbbell Row for Mid-Back w/ 1 sec hold at top
and also
Bent-Over Rear Delt Raises

Eccentric Less Leg Work:
3 sets of Superset A
A1. Forward Push, focusing on glutes
A2. Backwards Drag, focusing on quads

Workout finish time: 3:00pm

MAG-10 Pulse at 3:15pm


#12

Day 3 Part 1: Lower Body Pressing

5:45am - 1 Plazma dose and 5g of Micronized Creatine
6:00am - Workout Start:
Jump Squat - 85lbs
85lbs - 3 sets of 4
Olympic Squat
85lbs - Feeler set
135lbs - 1x3
155lbs - 1x3
175lbs - 1x3
195lbs - 1x3
215lbs - 2x3 MTW
175lbs - 1x3
195lbs - 1x3
215lbs - 1x3 MTW
175lbs - 1x3
Deadlift
135lbs - 1x3 - Feeler
195lbs - 1x3
215lbs - 1x3
235lbs - 1x1 - I decided here that I might do ONLY singles on the deadlift but I will still be ramping to the same weight.
255lbs - 1x1
275lbs - 1x1
235lbs - 1x1
255lbs - 1x1
275lbs - 1x1 MTW
235lbs - 1x1

I finished by 6:35am, so I decided to go ahead and do some eccentric less leg training. I did the same superset as yesterday.
3 sets of Superset A:
A1. Forward Push w/ glute emphasis
A2. Backwards Drag w/ quad emphasis

Ended with a crazy pump.
Finished at 6:45am.

Post workout meal at 7:05am.


#13

Day 3 Part 2: Lower Body Pressing SECONDARY EMPHASIS

6:10pm: Finished 1 dose of Plazma
6:15pm: Workout start - I didn’t have time to wait
SEATED OVERHEAD PRESS: I’m much more proficient at this lift and actually get a much better shoulder workout with this one. My last HPMASS cycle used this as the overhead lift. My ones before that used the Push Press, but I’ll keep that for the Neural Charge days.
45lbs - 1x3 Feeler
75lbs - 1x3
85lbs - 1x3
95lbs - 1x3
105lbs - 1x3
115lbs - 2x3 - MTW. Felt really good.
105lbs - 1x3
110lbs - 1x3
115lbs - 1x3 - MTW
105lbs - 1x3

Assistance Exercise that I staggered each set of pressing with:
Pronated Band Pull Aparts
and also
Supinated Band Pull Aparts

Because I did eccentric less leg training this morning, I did not do it here.

Workout finish time: 6:30pm
Post workout meal: 6:45pm


#14

Day 4 Part 1: Lats/Biceps
4:55am - 4 caps of Indigo-3G
5:20am - 1 Plazma dose and 5g of Micronized Creatine

5:35am - Workout Start. Here’s what I did:
A. Thib Lat Pulldown
6 sets
B1. Lat Pulldown
4 sets
B2. Straight Arm Pulldown w/ rope
4 sets
C. Alternating Dumbbell Curl PALMS UP THE WHOLE TIME
6 sets
D. Constant Tension Hammer Curl, added FatGripz SOME sets
3 sets

1 set of the Eccentric Less Volume Circuit for Lats/Biceps:
A1. Straight Arm Pull for Lats
A2. Biceps Curl
A3. Row for Lats

5:55am - Finished my 2nd dose of Plazma during workout.
6:45am - Workout finished.

PART 2: I didn’t think I’d have time to do anything this past evening, but I did. So I added…
5 sets of the Eccentric Less Volume Circuit for Lats/Biceps:
A1. Straight Arm Pull for Lats
A2. Biceps Curl
A3. Row for Lats


#15

Day 5: Neural Charge
NOTE: On any NC day, the rep range will be 1-5. The reps will be auto-regulated AS THE SET OCCURS. As CT recommends, if you feel like the next rep will not be explosive and powerful, do NOT do it. He is totally on point in that it will ruin the entire training effect for the day.

Part 1 at 7:00am:

5 rounds of

  1. Paused Frog Jumps
  2. Plyo Push-Up

Workout Finished at 7:10am

Part 2 at 4:10pm:

4 rounds of

  1. Snatch High Pull - 95, 105, 115, 125
  2. 20lbs Dumbbell Overhead Throw
  3. “Box” Jump (onto a set of 3 stairsteps… because this was not very high, once I got the feel for landing on the top step, I started farther back)
  4. Incline Plyo Push-Up

Workout Finished at 4:30pm


#16

Day 6: Upper Body Pressing PRIMARY EMPHASIS
6:05am - 4 caps of I-3G
6:30am - 1 dose of Plazma
6:45am - Workout Start
Activation
Power Clean - 95lbs
4 sets of 1-4 reps

Seated Overhead Press
45lbs - Feeler set
75lbs - 1x3
85lbs - 1x3
95lbs - 1x3
105lbs - 1x3
115lbs - 2x3: MTW
105lbs - 1x3
110lbs - 1x3
115lbs - 1x3: MTW
105lbs - 1x3

Incline Press
155lbs - 1x3: MTW
145lbs - 1x3
150lbs - 1x3
155lbs - 1x3: MTW
145lbs - 1x3

Bench Press
175lbs - 1x2: MTW
165lbs - 1x2
170lbs - 1x2
175lbs - 1 cluster set of 2 reps: I didn’t want to fail after the first rep, but I also was pretty set on getting 2, so I did one, racked the weight for 15 seconds, and hit another single. MTW
165lbs - 1x2

Assistance Exercises I used to stagger between sets of pressing:
Behind the Neck Band Pull Aparts
Supinated Band Pull Aparts
60lbs each dumbbell Shrugs - 2 second pause at the top

Workout Finish: 7:30am

PART 2 DAY 6:

Due to some time constraints, the only thing I could get done later in today was my secondary strength work. I won’t be able to get any sled work for legs in.
Workout length: About 10-15 minutes, Started at about 1:30pm
Olympic Squat
135lbs - 1x3
155lbs - 1x3
175lbs - 1x3
195lbs - 1x3
215lbs - 2x3 MTW
175lbs - 1x3 - This felt really nice after 215lbs.
195lbs - 1x3
215lbs - 1x3 MTW
175lbs - 1x3

I supersetted the last few sets with various jumps because I wasn’t really feeling it due to a few factors I’ll leave out.

EDIT:
Day 6 Part 3: Eccentric Less Leg Training at 4:45pm
Turns out I WAS able to get some work in! Here’s what I did for a total of 6 circuits:
2 Circuits of:
Backwards Drag for Quads - 35lbs
Forward Push for Glutes - 35lbs
Pull-Through for Hip Extension - 35lbs
Frankenstein Walk for Hamstrings - 35lbs
2 Circuits of:
Backwards Drag for Quads - 50lbs
Forward Push for Glutes - 50lbs
Pull-Through for Hip Extension - 25lbs
Frankenstein Walk for Hamstrings - 25lbs
2 Circuits of:
Backwards Drag for Quads - 65lbs
Forward Push for Glutes - 65lbs
Pull-Through for Hip Extension - 35lbs
Frankenstein Walk for Hamstrings - 35lbs

This took about 35 minutes.

Overall exhausting day. I will end with a MAG-10 pulse.


#17

Day 7: Upper Body Pressing PRIMARY EMPHASIS
7:45am - 1 dose of Plazma
8:00am - Workout Start
Activation
Close Grip Incline Plyo Push-Up

Seated Overhead Press
45lbs - Feeler set
75lbs - 1x3
85lbs - 1x3
95lbs - 1x3
105lbs - 1x3
115lbs - 1x3
105lbs - 1x3
110lbs - 1x3
115lbs - 1x3
105lbs - 1x3

Incline Press
155lbs - 1x3
145lbs - 1x3
150lbs - 1x3
155lbs - 1x3
145lbs - 1x3

Bench Press
175lbs - 1x3
165lbs - 1x3
170lbs - 1x3
175lbs - 1x2 cluster
165lbs - 1x3

Assistance Exercises I used to stagger between sets of pressing:
Bent Over Rear Delt Raises/Seated OHP: 10lbs each
Chest Supported Dumbbell Row for Lower Traps w/ 2 sec pause/Bench: 60lbs each

I staggered more Incline Plyo Push-up Work with Incline Press because I was not feeling explosive.

Also, after I finished my last bench set, I added 3 sets of Pendlay Rows staggered with Feet Elevated Plyo Pushups
Workout Finish: 8:50am


#18

Day 8: SECONDARY EMPHASIS from yesterday AND Neural Charge
5:30am - 4 caps of I-3G
5:50am - 1 dose of Plazma
6:05am - Workout Start
Activation
20lbs jump starting from a seated deadstart
4 sets

Olympic Squat
85lbs - Feeler set
135lbs - 1x3
155lbs - 1x3
175lbs - 1x4: Starting here, I tried to do 4 reps per set instead of 3. Man it was a lot harder than I expected!
195lbs - 1x4
215lbs - 2x4
175lbs - 1x4
195lbs - 1x4
215lbs - 1x4
175lbs - 1x4

Eccentric Less Sled Work:
1 “Full” Circuit of
50lbs - Backwards Drag
50lbs - Forward Push
50lbs - Pull Through
25lbs - Frankenstein Walk

Then 4 very quick supersets of these two:
50lbs - Backwards Drag
50lbs - Forward Push

Man! The pump after this was crazy. But I’m excited to wake up tomorrow and not feel any soreness at all.

Workout Finish: 6:45am

Day 8 Part 2: Neural Charge
Workout Start: 6:20pm
Movements I really liked:
Broad Jump Reset - Even though I’m very bad at these
Depth Plyo Push-Up
Pillow Slam
Ankle Jump
Close-Grip Plyo Pushup
Split Squat Jump

Some movements I tried but wasn’t really feeling:
Dumbbell (in each hand) Clean
Diamond-Grip Incline Plyo Pushup

Workout Finish: 6:35pm


#19

Because I’m developing a bad habit of counting reps, I’m not even going to list them in my log. I will only keep track of sets.

Day 9: Lower Body Pressing Part 1:
5:30am - 4 Indigo
5:45am - 1 Plazma
6:05am - Workout Start
Activation:
Power Snatch from Hang
Olympic Squat - staggered with ankle and hip mobility work
85lbs - Feeler set
135lbs - 1 set
155lbs - 1 set
175lbs - 1 set
195lbs - 1 set
215lbs - 2 sets: MTW
175lbs - 1 set
195lbs - 1 set
215lbs - 1 set: MTW
175lbs - 2 sets
195lbs - 1 set
215lbs - 1 set: MTW
Deadlift - staggered with hip mobility and thoracic mobility work
135lbs - Feeler
195lbs - 1 set
215lbs - 1 set
235lbs - 1 set
255lbs - 1 set
275lbs - 2 sets: MTW
235lbs - 1 set
255lbs - 1 set
275lbs - 1 set: MTW
235lbs - 2 sets
255lbs - 1 set
275lbs - 1 set: MTW

Day 9: Lower Body Pressing SECONDARY EMPHASIS Part 2:
15 minute workout, starting at 6:30pm
Seated Overhead Press
45lbs - Feeler, did about 12 reps just to warm up a bit
75lbs - 1 set
85lbs - 1 set
95lbs - 1 set
105lbs - 1 set
115lbs - 2 sets
105lbs - 2 sets
110lbs - 2 sets
115lbs - 2 sets
105lbs - 1 set

Ended with 3 sets of Band Overhead Press and band pull-aparts because I wanted a bit from my pressing pattern today AND I didn’t stagger assistance work in between sets.

I couldn’t get any sled work in because of some scheduling issues. I’m pretty excited for my workouts tomorrow!


#20

Day 10:
Lower Body Pressing (Primary Emphasis)
2 main movements
5:10am - 4 Indigo
5:35am - 1 Plazma
5:50am - Workout Start
Activation: Power Clean from Hang
1 set w/ 95lbs, 105lbs, 115lbs, 125lbs
Olympic Squat
85lbs - Feeler set
135lbs - 1 set
155lbs - 1 set
175lbs - 1 set
195lbs - 1 set
215lbs - 2 sets: MTW
175lbs - 1 set
195lbs - 1 set
215lbs - 1 set: MTW
175lbs - 2 sets
195lbs - 1 set
215lbs - 1 set: MTW
Deadlift
135lbs - Feeler
195lbs - 1 set
215lbs - 1 set
235lbs - 1 set
255lbs - 1 set
275lbs - 2 sets: MTW
235lbs - 1 set
255lbs - 1 set
275lbs - 1 set: MTW
235lbs - 2 sets
255lbs - 1 set
275lbs - 1 set: MTW
Seated Overhead Press
45lbs - Feeler
75lbs - 1 set
85lbs - 1 set
95lbs - 1 set
105lbs - 1 set
115lbs - 2 sets
105lbs - 2 sets
110lbs - 2 sets
115lbs - 2 sets
105lbs - 1 set
Workout Finish time: 6:50pm

Day 10 Part 2!
5:50pm - MAG-10 Pulse
6:00pm - Workout Start
Assistance Work Circuit: 3 sets of 10 reps each
A1. Band Neck Pull w/ External Rotation
A2. 60bs each Chest Supported Dumbbell Row w/ 2 sec pause
A3. 80lbs each Dumbbell Shrug w/ 2 sec pause
A4. 10lbs each Bent Over Rear Delt Raise
A5. Underhand (Supinated) Band Pull Apart w/ 2 sec pause
Followed by sled work for legs:
1st Circuit: 1 set
50lbs - Backward Drag
50lbs - Forward Push
50lbs - Pull Through
25lbs - Frankenstein Walk
2nd Circuit without the Pull-Through: 2 sets with 1st weight, 2 sets with 2nd weight
50lbs, 65lbs - Backward Drag
50lbs, 65lbs - Forward Push
25lbs, 25lbs - Frankenstein Walk

As much as I like the pull-through, because of the nature of the movement, it takes forever to perform. I didn’t have a ton of time, so I decided to only stick with the 3 movements that allow for constant tension or constant walking. The Pull-Through requires that you reset after every rep.
6:40pm - Workout Finish