GhostOfSparta's Log

11.11.2021

Not my best day, so, push harder.

Max. Effort Giant Set (5RM) of:
Burpees x5
Front Squat (315lbs 5RM)
NOTE: went for 315lbs, got it.
Crunches x15

Volume: EMOM 10 min - 3 reps - 80% of top set (255lbs)

Dynamic Effort (Deadlift):
65% of 1RM(545lbs) w/red mini bands - 10 sets of 3 reps

Assistance:
Sissy Squat BW - 4 rounds, 8 reps
Ham. Curls - 4 rounds, 8/8 reps

2 Likes

11.13.2021 (Yesterday’s workout)

Conditioning: 5 sets, 10 reps of:
Commando PullUps + Dips

Max. Effort Giant Set (3RM) of:
Close Grip Bench Press (275lbs 3RM)
Lat PullDowns w/225lbs x5
Rings L-sit Max time + 5 reps
NOTE: Tried 285lbs, got 2, but fail the last one half way up, again, shame.

Volume: 4 sets, 6 reps - 80% of the Top Set (225lbs) - Same Giant Set

Dynamic Effort (OH Press):
65% of 1RM(205lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff:
Skull Crushers - 3 Sets (115lbs) 12-12-12
Biceps Curls - 3 Sets (35lbs) 12-12-12
One Arm Triceps Pushdown - 3 Sets (45lbs) 20-20-20
Concentration Curl - 3 Sets (25lbs) 20-20-20

Extra: 15 min Stretching

Keep. Going.

1 Like

11.15.2021 (Yesterday’s work)

Conditioning: 30 min Ruck w/45lbs

Max. Effort. Giant Sets (5RM) of:
Muscle Ups x5
Trap Bar Deadlift (445lbs 5RM)
NOTE: Felt strong in this one.
Abs Rollouts w/pause x10

Volume: 6 sets, 5 reps - 80% of the Top Set (355lbs) - Same Giant Set format

Dynamic Effort (Squat):
70% of 1RM(405lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff: 4 Rounds - Lat Pulldown x8 w/185lbs
NOTE: Time’s over.

Extra: 10/15 min Foam Roller

1 Like

Friday…

11.18.2021 (Yesterday)

Max. Effort Giant Set (3RM) of:
Dead Hang ChinUps x5
Leverage Shoulder Press (125lbs per side 3RM)
45lbs plate Shoulder Halo x8 per side

Volume: 3 sets, 8 reps - 80% of Top Set (105lbs per side) - Same Giant Set format

Dynamic Effort (Bench Press):
70% of 1RM(315lbs) w/red mini bands - 10 sets of 3 reps

Conditioning: 30 min Ruck.

11.19.2021

Max. Effort Giant Set (1RM) of:
Burpees x5
Front Squat (315lbs 1RM)
NOTE: Fail at 335lbs, felt really weak.
Crunches x15

Volume: 5 sets, 3 reps - 80% of top set (255lbs)

Dynamic Effort (Deadlift):
60% of 1RM(545lbs) - 10 sets of 3 reps

Assistance:
None.

Time to rest.

1 Like

11.20.2021

Conditioning: PullUps/Dips Ladder

Max. Effort Giant Set (5RM) of:
Close Grip Bench Press (265lbs 5RM)
Barbell Row (Same weight/reps than Bench)
Rings L-sit Max time + 5 reps

Volume: 3 sets, 10 reps - 80% of the Top Set (220lbs) - Same Giant Set

Dynamic Effort (OH Press):
70% of 1RM(205lbs) w/bands (red minibands) - 10 sets of 3 reps

Assistance stuff:
Triceps pulldowns - 8 sets, 8 reps 30 sec. rest w/115lbs

Extra: 15 min Stretching

1 Like

11.23.2021

Conditioning: PullUps Ladder - 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Max. Effort. Giant Sets (1RM) of:
Trap Bar Deadlift (515lbs 1RM)
NOTE: I was a little ambitious and went straight to 555lbs (would be a DL PR), and I didn’t get past the knee. Next time i’ll get it.
Tempo Abs Rollouts x10

Volume: 3 sets, 5 reps - 80% of the Top Set (415lbs) - Same Giant Set format

Dynamic Effort (Squat):
55% of 1RM(405lbs) w/bands (blue minibands) - 10 sets of 3 reps
NOTE: Faster than last time

Assistance stuff:
Lying T-Bar Row (w/135lbs plates) 3 sets, x8 reps, 30 sec. rest
Quad Extension 8 sets, x8 reps, 30 sec. rest
Barbell Row (245lbs) 6 sets, x5 reps, 30 sec. rest

Extra: 15 min of planche practice

That’s all for today.

1 Like

11.25.2021 (Wensday)

Primer: PullUps / PushUps Ladder

Max. Effort Giant Set (5RM) of:
Dead Hang ChinUps x5
Leverage Shoulder Press (125lbs per side 5RM)
45lbs plate Shoulder Halo x8 per side

Volume: 3 sets, 10 reps - 80% of Top Set (105lbs per side) - Same Giant Set format

Dynamic Effort (Bench Press):
55% of 1RM(315lbs) w/blue mini bands - 10 sets of 3 reps

Assistance stuff:
Isometric-Hold Biceps Curl 3 sets, x10/10 (35lbs)
Three-Way Shoulder Raise 3 sets, x5 (35lbs)

11.26.2021

NOTE: I couldn’t do day 3 of the plan, so there was no squat day in the gym.
What I did do was:

  • 150 BW Squats
  • 100 BW Sissy Squats
  • 50 Bulgarian Squats
  • 15 min. Stretching

11.27.2021

Conditioning: Dips (10/1/8/3/6/5/4/7/2/9)

Max. Effort Giant Set (1RM) of:
Close Grip Bench Press (305lbs 1RM)
Barbell Row (Same weight/reps than Bench)
Abs Roll Out x10
NOTE: Went to 315lbs, wasn’t there today.

Volume: 3 sets, 1 max rep set (11 reps), 2 5 reps sets - 80% of the Top Set (240lbs) - Same Giant Set

Dynamic Effort (OH Press):
55% of 1RM(205lbs) w/bands (blue minibands) - 10 sets of 3 reps

Assistance stuff: 3 Rounds of
Isometric-Hold Biceps Curl x12/12 (35lbs)
Three-Way Shoulder Raise x6 (35lbs)
French Press x12 (115lbs)

Extra: 15 min Stretching

1 Like

11.29.2021

After a couple of unforeseen events, I had to reorganize my plans.
So… This was the training of the day.
Let’s call it, Operation Red Overdrive.

General Warm-Up Drills (10-15 min)

Squats:

  • 45lbs, 4 sets, 6 reps, 90 sec. rest
  • 135lbs, 2 sets, 4 reps, 90 sec. rest
  • 185lbs, 4 reps, 90 sec. rest
  • 225lbs, 3 reps, 90 sec. rest
  • 275lbs, 2 reps, 90 sec. rest
  • 295lbs, 1 rep, 90 sec. rest
  • 305lbs, 6 working sets, 3 reps, 120 sec. rest

Prowler Push:

  • Prowler +185lbs, 8 sets, 50 feet, 30 sec. rest

Unilateral Leg Curls:

  • 90lbs, 8 sets, 8 reps (I should have done 6 reps, not so bad mistake), 30 sec. rest

Leg Extensions:

  • 5 blocks from full stack (don’t remember the weight), 8 sets, 8 reps, 30 sec. rest

Pull Throughs:

  • 115lbs, 8 sets, 8 reps, 30 sec. rest

Bulgarian Split Squat:

  • +45lbs (too light, but mentally, I wasn’t for more) 8 sets, 8 reps, 30 sec. rest

That was it for today,
I’m not used to this type of training at all, so, hopefully it will lead to future improvements.

1 Like

11.30.2021 (Yesterday)

General Warm-Up (10 min)

Bench Press:

  • 45lbs, 4 sets, 6 reps, 90 sec. rest
  • 135lbs, 2 sets, 6 reps, 90 sec. rest
  • 155lbs, 6 reps, 90 sec. rest
  • 185lbs, 2 reps, 90 sec. rest
  • 205lbs, 1 reps, 90 sec. rest
  • 225lbs, 1 rep, 90 sec. rest
  • 245lbs, 8 sets, 2 reps, 120 sec. rest

Lying T-Bar Row w/pause at top :

  • +115lbs, 8 sets, 8 reps, 30 sec. rest

Dips:

  • BW, 8 sets, 8 reps, 30 sec. rest

Neutral-Grip Lat Pulldows:

  • 115lbs, 8 sets, 8 reps, 30 sec. rest

Flyes Machine:

  • 155lbs, 8 sets, 8 reps, 30 sec. rest

Dumbbell Pause Floor Triceps Extensions:

  • 25lbs, 8 sets, 8 reps, 30 sec. rest

12.01.2021

So, that was yesterday’s work, felt good.

Today is off day, so, Mobility/Flex. day it is (10/15 min)

1 Like

12.02.2021 (Yesterday’s WorkOut)

General Warm-Up (10 min)

Deadlift:

  • 45lbs, 4 sets, 6 reps, 90 sec. rest
  • 135lbs, 3 sets, 3 reps, 90 sec. rest
  • 225lbs, 2 sets, 2 reps, 90 sec. rest
  • 315lbs, 1 reps, 90 sec. rest
  • 365lbs, 1 reps, 90 sec. rest
  • 415lbs, 1 rep, 90 sec. rest
  • 425lbs, 10 sets, 1 reps, 45 sec. rest

Farmer’s walk :

  • 325lbs, 8 sets, 50 ft., 30 sec. rest

Seated Barbell OHP:

  • 95lbs, 8 sets, 8 reps, 30 sec. rest

Straight Arm Lat Pulldows:

  • 125lbs, 8 sets, 8 reps, 30 sec. rest

Curls:

  • 35lbs, 8 sets, 8 reps, 30 sec. rest

Close Grip Push-Ups:

  • 8 sets, 8 reps, 30 sec. rest
1 Like

Another week done. Can’t complain.

12.04.2021 (Yesterday’s work)

Mainly accessories

Neutral Grip Pull-Ups:

  • 3 sets, 10 reps, 60 sec. rest

Pec Deck Rear Delt Fly:

  • 3 sets, 15 reps, 60 sec. rest

Walking Lunges:

  • 3 sets, 20 yards, 60 sec. rest

Kettlebell Swings:

  • 3 sets, 12 reps, 60 sec. rest

Reverse Curls:

  • 3 sets, 15 reps, 60 sec. rest

Kneeling Triceps Pushdowns:

  • 3 sets, 15 reps, 60 sec. rest

That was all. Tomorrow I’m going to take the day off, since on Tuesday I have the physical test of the fire academy, and I do not want to be sore or heavy.

1 Like

12.08.2021

Wensday.

Well, yesterday I had the physical evaluation of the fire academy, which consists of:
Max PullUps
Tire Drag in less than 30 sec
Ladder climb
Confinement zone (which is a kind of labyrinth where you can only crawl) in less than 30 sec
Up and down 20 floors, by stairs, with a mace and a sleeve, in less than 7 min.
I got the maximum score in all the events, but I ended up tired.
So, later I went to the gym, did day 4, and today was full rest.

Mainly accessories

Neutral Grip Pull-Ups:

  • 3 sets, 10 reps, 60 sec. rest

Pec Deck Rear Delt Fly:

  • 3 sets, 15 reps, 60 sec. rest

Walking Lunges:

  • 3 sets, 20 yards, 60 sec. rest

Kettlebell Swings:

  • 3 sets, 12 reps, 60 sec. rest

Reverse Curls:

  • 3 sets, 15 reps, 60 sec. rest

Kneeling Triceps Pushdowns:

  • 3 sets, 15 reps, 60 sec. rest.

12.10.2021

General Warm-Up Drills (10-15 min)

Squats:

  • 305lbs, 8 sets, 3 reps, 120 sec. rest

Prowler Push:

  • 8 sets, 50 feet, 30 sec. rest

Unilateral Leg Curls:

  • 8 sets, 6 reps, 30 sec. rest

Leg Extensions:

  • 8 sets, 8 reps, 30 sec. rest

Pull Throughs:

  • 8 sets, 8 reps, 30 sec. rest

Bulgarian Split Squat:

  • 8 sets, 8 reps, 30 sec. rest

12.11.2021

General Warm-Up (10 min)

Bench Press:

  • 245lbs, 9 sets, 2 reps, 120 sec. rest

Lying T-Bar Row w/pause at top :

  • 8 sets, 8 reps, 30 sec. rest

Dips:

  • 8 sets, 8 reps, 30 sec. rest

Neutral-Grip Lat Pulldows:

  • 8 sets, 8 reps, 30 sec. rest

Flyes Machine:

  • 8 sets, 8 reps, 30 sec. rest

Dumbbell Pause Floor Triceps Extensions:

  • 8 sets, 8 reps, 30 sec. rest

12.13.2021

Didn’t have too much time to post the workouts of the past few days.
I didn’t have too much time to post the workouts of the past few days.
Later I will post today’s training

12.13.2021

General Warm-Up (10 min)

Deadlift:

  • 425lbs, 10 sets, 1 reps, 45 sec. rest

Farmer’s walk :

  • 345lbs, 8 sets, 50 ft., 30 sec. rest

Seated Barbell OHP:

  • 8 sets, 8 reps, 30 sec. rest

Straight Arm Lat Pulldows:

  • 8 sets, 8 reps, 30 sec. rest

Curls:

  • 8 sets, 8 reps, 30 sec. rest

Close Grip Push-Ups:

  • 8 sets, 8 reps, 30 sec. rest

All good bud?

1 Like

It’s been a few months of enough chaos, loved ones died, I was deselected, even having the best performance in the tests of the firefighters, for not having the vaccination scheme against Covid-19, then my fiancée & I got Covid, luckily very mild, then I had to get another job, and honestly I didn’t have time to sit down to update the blog.
The training is good, in these days I will update again since I’m running Josh Bryant’s “Tactical Shield Training,” and honestly, it’s awesome.
Thanks for asking Bro!

All right.
Shit happens.
Move on.

02.15.2022

Today’s Work

  • Farmer’s Carry ss Hise Shrughs (445lbs/445lbs) - 40 sec. straight / 12 reps, 3 sets, 180 sec. rest
  • Face Pulls (145lbs) - 12 reps, 3 sets, 60 sec. rest
  • Incline Dumbbell Shrug (95lbs) - 12 reps, 3 sets, 60 sec. rest
  • Dumbbell T3 Raises (25lbs) - 8 reps, 3 sets, 60 sec. rest
  • Band Y-Raises (Grey Miniband) - 12 reps, 3 sets, 40 sec. rest

The strength is increasing, physically I feel better and denser (205lbs BW).
I’m currently in week 3 of this plan, and I will continue to update day by day.

That’s all.

E-

1 Like

02.16.2022

AM Training (before work)

  • Neck Rotations (Blue band) - 25 side to side, 2 sets, 60 sec. rest
  • Neck Flexions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Extensions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Lateral Flexions (10lbs) - 15 reps, 2 sets, 40 sec rest

PM Training

  • Bench Press (245lbs/215lbs) - Rest Pause, 2 sets (245lbs(10,4,4) 215lbs(8,3,3)), 120 sec. rest
  • Seal Dumbbell Rows (90lbs) - 8 reps, 8 sets, 30 sec. rest
  • Overhead Press (165lbs) - 1 rep, 6 sets, 30 sec. rest
  • Neutral Grip PullUps (BW) - 3 reps, 10 sets, 30 sec. rest
  • Trap Bar Shrugs + 3 sec Hold (245lbs) - 8 reps, 8 sets, 30 sec. rest
  • Dumbbell Pause Floor Triceps Extensions (30lbs) - 8 reps, 8 sets, 30 sec. rest
1 Like

02.18.2022

PM Training

  • Squats (280lbs) - 5 reps, 8 sets, 120 sec. rest
  • Deads (405lbs) -1 rep, 15 sets, 30 sec. rest
  • Leg Curls (110lbs) - 3 reps, 10 sets, 20 sec. rest (each leg)
  • Leg Ext. (Max. weight) - 20 reps, 2 sets, 45 sec. rest
  • Glitterson Shrugh (145lbs) - 7 reps, 3 sets, 45 sec. rest
1 Like

02.19.2022

AM Training

  • Neck Rotations (Blue band) - 25 side to side, 2 sets, 60 sec. rest
  • Neck Flexions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Extensions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Lateral Flexions (10lbs) - 15 reps, 2 sets, 40 sec rest

PM Training

  • Farmer’s Carry ss Hise Shrughs (30% less Day 1) - 40 sec. straight / 12 reps, 3 sets, 180 sec. rest
  • Face Pulls (30% less Day 1) - 12 reps, 3 sets, 60 sec. rest
  • Incline Dumbbell Shrug (30% less Day 1) - 12 reps, 3 sets, 60 sec. rest
  • Dumbbell T3 Raises (30% less Day 1) - 8 reps, 3 sets, 60 sec. rest
  • Band Y-Raises (Grey Miniband) - 12 reps, 3 sets, 40 sec. rest
1 Like