Week 2, Day 2
HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 6
325 x 6
FRONT SQUAT
225 x 5
260 x 5
275 x 5
275 x 5
GHD
15 x 10
15 x 10
15 x 10
15 x 10
LEG RAISE
x25
x25
x25
Week 2, Day 2
HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 6
325 x 6
FRONT SQUAT
225 x 5
260 x 5
275 x 5
275 x 5
GHD
15 x 10
15 x 10
15 x 10
15 x 10
LEG RAISE
x25
x25
x25
Week 2, Day 3
INCLINE BENCH
125 x 5
145 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
DB ROW
5 sets x 20 reps, 80 pound DB
CURLS
100 total reps
TRICEP PUSHDOWNS
100 total reps
PROWLER
4 sprints x 150 yards
Week 2, Day 4
HB SQUAT (no belt)
245 x 10
285 x 8
305 x 8
325 x 8
FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5
GHD
x20
x15
LEG RAISE
x25
x22
x22
Bodyweight has been hanging around at 188. Trying to get down to 185 and maintain strength. So far so good.
Week 2, Day 5
PRESS
10 sets x 5 at 50%
CHINS
10 sets x 5 reps
FACEPULL
100 total reps
PROWLER
6 sprints x 100 yards
Week 2, Day 6
PROWLER
7 sprints x 100 yards
Week 3, Day 1
OH PRESS
95 x 5
120 x 5
135 x 5
155 x 3
155 x 3
120 x 10
PULL-UPS
100 total reps
DIPS
120 total reps
FACEPULL
100 total reps
Week 3, Day 2
HB SQUAT
265 x 8
285 x 8
325 x 6
345 x 6
FRONT SQUAT
225 x 5
260 x 5
275 x 5
295 x 5
GHD
+15 x 10
+15 x 10
+15 x 10
BW x 15
LEG RAISE
x25
x25
x25
Week 3, Day 3
INCLINE BENCH
140 x 5
160 x 5
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
DB ROW
80’s x 20
80’s x 20
80’s x 20
80’s x 20
80’s x 15
CURLS
100 total reps
Week 3, Day 4
HB SQUAT
245 x 10
265 x 8
285 x 8
305 x 8
FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5
GHD
50 total reps
LEG RAISE
x20
x20
x20
Week 3, Day 5
OH PRESS
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
…with…
CHINS
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
FACEPULL
100 total reps
Week 4, Day 1
OH PRESS
115 x 5
135 x 5
145 x 5
115 x 13
PULL-UPS
100 total reps
DIPS
145 total reps
FACEPULL
100 total reps
Week 4, Day 2
HB SQUAT
265 x 8
285 x 8
325 x 6
345 x 4
FRONT SQUAT
260 x 5
275 x 5
295 x 3
315 x 3
GHD
15 x 12
15 x 10
15 x 10
15 x 10
LEG RAISE
x20
x20
x20
Did not eat enough food yesterday, definitely missed reps in my squatting.
Week 4, Day 3
INCLIN BENCH
135 x 5
160 x 5
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
DB ROW
90 x 15
90 x 12
90 x 12
90 x 12
90 x 12
CURLS
100 total reps
Week 4, Day 4
HB SQUAT
265 x 8
285 x 8
305 x 8
325 x 8
FRONT SQUAT
225 x 5
240 x 5
260 x 5
260 x 5
GHD
50 total reps
LEG RAISE
x25
x25
x20
Week 4, Day 5
OH PRESS
12 sets x 5 reps at 95 lbs
…with…
CHINS
12 sets x 5 reps with 35 lbs added
FACEPULL
100 total reps
TRAP BAR SHRUGS
100 total reps
Week 5, Day 1
OH PRESS
115 x 5
135 x 5
150 x 5
115 x 13
PULL-UPS
100 total reps
DIPS
150 total reps
FACEPULL
100 total reps
Week 5, Day 2
HB SQUAT
285 x 8
305 x 6
345 x 4
365 x 4
FRONT SQUAT
260 x 5
295 x 4
315 x 3
335 x 1
335 x 1
335 x 1
GHD
+15 x 12
+15 x 12
+15 x 12
+15 x 12
LEG RAISE
x25
x25
x25
Week 5, Day 3
BB INCLINE BENCH
135 x 5
145 x 5
160 x 7
160 x 7
160 x 7
160 x 7
160 x 7
DB ROW
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
CURLS
100 total reps
WRIST ROLLER
3 sets
Been working on doing hand stands.
Handstands huh? You trying to walk on them??
I really need to start doing more ground work and general calisthenics. I hear nagging pains magically disappear. Have you noticed your body generally feels better?
Well, I am just working on throwing my legs up and holding the hand stand. I am still learning how to control it. I have only been working on them for a little over a week. I started using a wall to help “spot” me. BIG HELP.
I got inspired by the female platform divers at the olympics in Rio this year. They have so much control over their bodies. I was sitting there thinking to myself, “I need to learn how to do that!”
As far as nagging pains, I have never really had any in my upper body (lucky?,) so I can’t vouch for that. I have really increased my pull-up and dips volume using bodyweight. I really feel like it has helped my physique for sure. I am definitely working towards more general athleticism this whole year.