24 years old
255lbs
I’ve been training since I was 14. I started playing sports at 7.
Football was the focus of my training until the age of 19. Its been been powerlifting since then. Now, I want to improve my conditioning and my athleticism.
I’m starting week 3 of a 4 week repeating cycle.
4/17/12
A. Squat 2/295 2/315 2/335 2/355
B. Overhead Press 2/105 2/125 2/145 2/155
C. Rows, Neutral 3sets
D. DB Clean 3 sets
Reps are performed as explosively as possible.
- I was supposed to swim but I ran out of time.
4/18/12, Wednesday
No training. I woke up too late to go before class and didn’t have time after class. I was scheduled to work from 10p-6a.
I did some band pullaparts at work
4/19/12, Thursday
WARM-UP
GHR Situps - Pushups - Goblet Squats
STRENGTH
A. Squat 235/2 255/2 275/2 295/2
B. DL 295/2 315/2 335/2 365/2
–I’ve been working on getting into a tightly arched position when I pull. Its not going to work, slightly round seems more efficient.
C. Bench 225/2 245/2 275/2 295/2
–I don’t like the benches at school. I kept slipping.
–not the best session. I should have warmed up more but I wanted to get into a rack before the morning rush arrived.
RUN
3/4 mile, ~7min, Vibrams, on a indoor track
–My conditioning is slowly improving. A few months ago I nearly had a heart attack after running a 1/2mi LOL
4/20/12, Friday
I worked from 10p - 6a and was due at work at 4p that afternoon. I was still feeling pretty tired after my warm-up so I called it a day. Time for sleep.
4/21/12, Saturday
11p
WARM-UP
- Leg swings > arm swings
- Band facepulls > Push Ups > Prisoner SQ with Band > Back Raises > Pull Ups > Dips
- Jump Rope > DB Swing > 1 arm Push Press > Pull Apart > Push up > ?
STRENGTH
a. Front SQ 205/2 225/2 245/2 265/2
–I lack the mobility to stay tight while keeping my elbows up. I’m going to start working on my Lats and Triceps.
B. Pull Ups BW/2 10/2 20/2 30/2
C. Dips 10/2 25/2 35/2 45/2
– Set your lats. Elbows close to the body.
FLUSHING
Curls x20, 2 sets
Leg curls x20, 2 sets
Leg Extension x 20, 2 sets
SWIM
There’s no plan here yet. I just get in the pool and do some laps for now.
I had a more detailed write up but it was lost…
4/23/12 - 4/29/12
Last week was a deload week. I trained 3 times. One strength session and 2 condition sessions
Monday
1/2 mile run in 3:21
Friday
1.5 mile run in 12:32
Max Push Ups in 2min - 45
Max Situps in 2min - 35
Pullups - 7
Saturday
Strength work: Squat - Bench - DL w/ deload weights
4/30/12, Monday
No training but I did SMR on my pecs and upper back.
4/31/12, Tuesday
WARM UP
Jump Rope x 100
50lb DB Push Press >> Front Squat >> Row x 10 per movement (right arm)
Burpees x 8
50lb DB Push Press >> Front Squat >> Row x 10 per movement (left arm)
Jump Rope x 100
STRENGTH
A. Snatch Grip Push Press 135/3 155/3 185/3
B. Squat 285/3 305/3 325/3 345/3
C1. Cable Row, Straight Bar 85/12 100/12 115/12
C2. Facepulls Mini Band/15 3 sets
C3. DB Clean 25/10 3 sets
D. Overhead Press 105/3 125/3 145/3 165/3
5/2/12, Wednesday
SMR on Quads, IT band, pecs and upper back
5/3/12, Thursday
WARM UP
Overhead Squat > Reverse Lunge > Push Up > Pull Up
-Rushed warm-up. Maybe I should start getting loose while at work…
STRENGTH
A. Jerk 135/4 155/4 …alternating leg position
B. Squat 225/3 245/3 265/3 285/3
C. DL 285/3 305/3 325/3 355/3
D. Bench 215/3 235/3 255/3 275/3
E. GHR Situps/Hanging Leg Raises
RUN
3/4 mile x 1, 6:30, tennis shoes, indoor track
BODYWEIGHT WORK
5 rounds:
-Pushups x 10
-Situps x 10
-Pullups x 2
5/4/12, Friday
WARM UP
Push Up > Pull Up > Squat > Lateral Lunge > Burpee
STRENGTH
A. Hang Clean 135/3 155/3 185/3
–Wow, I’m horrible at these now. Must make them a regular part of the rotation.
B. Front Squat 195/3 215/3 235/3 255/3
C. Dips BW/3 15/3 30/3 45/3
D. Pull Ups BW/3 10/3 25/3 35/3
E. GHR SitUps/Side bends