Swole Day Upper
Date: 6/12
Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side
Paused Underhand Row 5x5
75x5 5 5 5 5
Curls 3x15-25
45x20 15 15
Pushups 2 Countdown sets start at 5
Bodyweight x5-1 5-1
Floor Press 1 Double Rest Pause set
135x7 5 4
Floor Fly 1 Double Rest Pause set
20x15 10 9
Lateral Raises 1 Rest Pause set
15x12 8 6
Grip Work
Deadlift Holds 10-60 sec
45 lbs
1 Finger x30s
2 Fingers x60s
3 Fingers x60s
Fat Grip x60s
Power Clean Testing
Date: 6/13
Foam rolling and stretching
Hang Power Clean
135x5
155x3
175x3
195x2 (PR)
Felt like getting something in after work and realized it had been a long time since I tested my hang clean really so on a whim pulled a 10 pound 2RM PR
Lower Day
Date: 6/14
Stretch Hip Flexors, calves
Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side
Fat Grip Curls 3x5
55x5 5 5
Underhand Row 3x15-25
45x25 25 25
Glute Bridge 1 Countdown set start at 6
135x6-1
Split Squat 50 reps each leg
Bodyweight x50
L-Sit Hold 60 total sec
6x10sec
Man the split squats were killer, especially on my left leg. Gonna be keeping that in for quite some time. Same with the L Sits. My summer is just gonna be full of working a lot with my bodyweight.
awesome!
Having the keys to the gym and really free Sundays make for a good time
Unlimited Time and Toys Workout
Date:6/17
Foam Roll & Stretch
Hip Flexion
Leg Lowers
Banded lateral and linear walks
Hang Power Clean 3x3-5
135x5
155x5
175x5
One Arm DB Bench 3x5-8 each arm
40x8
50x8
60x8
Kneeling Side Toss 3x4 each side
8lb ball x 4 4 4
Farmers Walk 3x40 yards
32kg x40 yards
36kg x40 yards
44kg x40 yards just barely. Dropped it like a second after I finished
DB RFESS 3x6-8 each leg
60 lbs x8
70 lbs x8
80 lbs x8 (PR) My grip just barely with stood this
Banded Jumps 3x5
Red Bands x5 5 5
Weighted Chinups 3x5-8
10 kg x8 8 5
Bottoms Up Waiters Walk 3x40 yards
8kg x40 yards
8kg x40 yards
8kg x40 yards
Assault Bike 4 min 10-20 interval
Man this thing tires every fiber of my being
Stretch Hamstrings, Hip Flexors, Calves
Legs Day
Date: 6/20
Stretch Hip Flexors, Calves
Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side
Single Leg Calf Raises 20 reps each leg
Bodyweight x 20
Single Leg Deadlifts 20 reps each leg
Bodyweight x20
Split Squat 50 reps each leg
Bodyweight x50
Glute Bridge 100 reps
Bodyweight x100
These were far easier than I expected. Gonna go single leg next time
Squats 30 reps
Bodyweight x30
Man my legs were toast here. Gonna really look to push this much higher over the next couple weeks
L-Sit Hold 6x10 sec
This is gonna build an iron midsection or its gonna cause me have to throw away a pair of underwear. The jury is still out
Upper Day
Date: 6/22
Stretch Hip Flexors, Calves
Band Pullaparts 30-100 reps
Anti Rotation Holds 20 sec each side
Pushups 1 Countdown set start at 6
Shrugs Drop Sets back to the bar
135x15
85x12
65x10
45x9
Floor Press 1 Double Rest Pause set
135x13 4 3
Underhand Row Drop Sets back to the bar
135x10
85x17
65x18
45x17
Seated Btn Press 2x15-25
45x20 15
Fat Grip Curls Drop sets back to the bar
85x2
65x5
55x7
45x9
L-Sit Hold 6x10 sec
Pushups 1x20
Trx Rows 1x20
Single Leg Deadlift 1x20
Split Squat 1x20
L Sit Holds 4x15s
Hang Power Snatch 5-3 + 1 Warmup
45x5
65x5
85x4
95x3
DB Push Press 5-3 + 1 Warmup
25x5
30s x5
35s x4
40s x3
Trap Bar Deadlift 5-3 + 1 Warmup
135x5
275x5
295x4
315x3
DB Bench 5-3 + 1 Warmup
50s x5
55s x5
60s x4
65s x3
Pullups of various grips 5-3 + 1 Warmup
Bar Hang 15s
Close Neutral x5
Chin x4
Wide Neutral x3
Did a little built for battle trial today after work but then remembered I had something to do for my mom halfway through and had to cut it short. I really like it though and I got through this half in like 30 min and could definitely do the whole thing in 45 which would be a pretty awesome use of my hour and a half lunch break I have Monday through Friday.
But I’m currently battling some patellar tendinitis on my left knee so I’m not sure if lifting 5 times a week is really the most responsible thing to do. Damn all these great coaches out here coming up with fantastic programs. I want to try all of them right now
Built For Battle
Date: 7/2
Foam Rolling
Hang Power Snatch 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x1
Btn Push Press 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x1
Trap Bar Deadlift 5-1 + 1 Warmup
135x5
225x5
245x4
275x3
295x2
315x1
DB Bench 5-1 + 1 Warmup
50s x5
55s x5
60s x4
65s x3
70s x2
75s x1
Pullups of various grips 5-1 + 1 Warmup
Bar Hang 30s
Close Neutral x5
Chin x4
Wide Neutral x3
Pullup 10 lbs x2
Wide Pullup 10 lbs x2
Chinups 40 lbs of chains x2
DB Lateral Raise 1 set
15s x15
DB Incline Curls 1 set
20s x11
Overhead DB Extensions 1 set
20s x13
The best thing about this plan is that I managed to get this all done in 45 minutes. I think I’m gonna go forward and play with it a little more but this will probably be my go to for quite a while as it just works super well with my schedule right now.
Built for Battle ish
Date: 7/3
Warmup
Foam Roll
Hang Power Snatch 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x1
Btn Push Press 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x1
Trap Bar Deadlift 5-1 + 1 Warmup
135x5
225x5
245x4
275x3
295x2
315x1
DB Bench 5-1 + 1 Warmup
50s x5
55s x5
60s x4
65s x3
70s x2
75s x1
Weighted Chinups 5-1 + 1 Warmup
Bar Hang 30s
Bw x5
10x4
20x3
30x2
40x1
Built For Basics
Date: 7/6
Warmup
Foam Roll
Hang Power Snatch 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x2
Btn Push Press 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x3
Trap Bar Deadlift 5-1 + 1 Warmup
135x5
225x5
245x4
275x3
295x2
315x10 (PR)
Woooo! I love a good trap bar PR. One of the only lifts I really feel like I can just give it all to the bar and not worry about form and technique as much as just pushing really hard.
DB Bench 5-1 + 1 Warmup
50s x5
55s x5
60s x4
65s x3
70s x2
80s x5 (PR)
This is a big 4 rep PR for me as I haven’t really ever handled heavier dumbbells to well yet this felt relatively easy.
Weighted Chinups 5-1 + 1 Warmup
Bar Hang 30s
Bw x5
10x4
20x3
30x2
40x5 (PR)
That is a 4 rep PR. I’m noticing a pattern here
Assistance Sledwork
Sled Push 6x15 yards
450 lbs for 5x15 yards
600 lbs for last 15 yards
So I’m doing something very similar to built for battle and today decided on the last set to really push it and hit a bunch of PRs so super excited to keep this kind of thing up.
Built For Basics
Date: 7/9
Foam Roll & Stretch
Hang Power Snatch 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x1
Btn Push Press 5-1 + 1 Warmup
45x5
65x5
85x4
95x3
105x2
115x1
Trap Bar Deadlift 5-1 + 1 Warmup
135x5
225x5
245x4
275x3
315x2
335x5
DB Bench 5-1 + 1 Warmup
50s x5
60s x5
65s x4
70s x3
75s x2
80s x4
Weighted Chinups 5-1 + 1 Warmup
Bw x5
20x5
30x4
40x3
50x2 (PR)
60x1 (PR)
Kneeling Side Toss 5 each side
6lb medicine ball
Farmers Walk 40 yards
48 kg kettle bells (PR)
Anti Rotation Holds 30 sec each side
Overhead Tosses 10 reps
2lb medicine ball
Sled Push 2x20 yards
450 lbs
Built For Basics
Date: 7/10
Foam Roll & Stretch
Stepping Med Ball Side Toss 5 reps each side
Anti Rotation Holds 30 sec each side
Stepping Med Ball Punch 5 reps each leg
Hanging Knee Raise 10 reps
Hang Power Snatch 5-3 + 1 Warmup
45x5
65x5
85x4
95x3
Btn Push Press 5-3 + 1 Warmup
45x5
65x5
85x4
95x3
Trap Bar Deadlift 5-3 + 1 Warmup
135x5
225x5
245x4
275x3
DB Bench 5-3 + 1 Warmup
50s x5
60s x5
70s x4
75s x3
Weighted Chinups 5-3 + 1 Warmup
Bw x5
20x5
30x4
40x4
Knew I was gonna have less time than normal so just took off the last two sets. Probably was for the best as my traps were killing me today. Like sore to the touch, thanks farmers walks
New Exercises
Date: 7/11
1 DB Snatch 4 sets each arm
30x5
40x5
50x5
60x5 (PR)
Kettlebell Swing 5 sets
20kg x10
24kg x10
26kg x10
32kg x10
36kg x10 (PR)
44kg x5 (PR)
1 Arm Landmine Press 5 sets each arm
Empty Bar x10
10x10
25x10
35x10
45x5
55x3 (PR)
18 inch Box Squat 4 sets
135x10
185x5
225x5
275x5 (PR)
All new stuff so I’m counting everything as a PR lol
Built For Basics
Date: 7/12
Foam Roll & Stretch
Stepping Med Ball Side Toss 5 reps each side
Anti Rotation Holds 30 sec each side
Stepping Med Ball Punch 5 reps each leg
Hanging Knee Raise 10 reps
1 Dumbbell Snatch 5-1 + 1 Warmup
30x5
40x5
45x4
50x3
55x2
60x1
Landmine 1 Arm Push Press 5-1 + 1 Warmup
25x5
45x5
50x4
50x3
50x2
50x1
Did not like the way these felt too much. Won’t be doing them again
Trap Bar Deadlift 5-1 + 1 Warmup
135x5
225x5
245x4
275x3
315x2
335x2
DB Bench 5-1 + 1 Warmup
50s x5
60s x5
65s x4
75s x3
80s x2
85s x2 (PR)
These DB Bench PRs are fun but I know they are definitely about to dry up. This was really rough
Weighted Chinups 5-1 + 1 Warmup
Bw x5
20x5
30x4
40x3
50x2
60x2 (PR)
Can’t believe how each time I do these I seem to feel so much better at chinups. Definitely something to this frequency stuff
Finished the whole workout plus warmup in 48 minutes. Really happy with the pace in able to keep already.
Built For Basics
Date: 7/13
Foam Roll & Stretch
Kettlebell Swings 10 reps 32kg
Anti Rotation Holds 20 sec each side
Stepping Med Ball Side Toss 5 reps each side
Hanging Knee Raise 10 reps
Stepping Med Ball Punch 5 reps each leg
Farmers Walk 40 yards 44kg
1 Dumbbell Snatch 5-1 + 1 Warmup
35x5
45x5
50x4
55x3
60x2
65x1 (PR)
Landmine Press 5-1 + 1 Warmup
10x5
25x5
35x4
45x3
55x2
60x1 (PR)
Box Squat 18 inch 5-1 + 1 Warmup
135x5
155x5
185x4
225x3
245x2
275x1
DB Bench 5-1 + 1 Warmup
50s x5
60s x5
70s x4
75s x3
80s x2
85s x1
Weighted Chinups 5-1 + 1 Warmup
Bw x5
20x5
30x4
40x3
50x2
60x1
Assistance Bodyweight Circuit
Pushups 2x15
Bw x15
10 lb vest x 15
Trx Rows 2x15
Bw x15
10 lb vest x15
Single Leg Deadlift 2x15
Bw x15
10 lb vest x15
Single Leg Squats to Box 2x8 each leg
15 inch box bw x8
15 inch box bw x8
Now that I’m getting comfortable with the strength circuits I’m working on adding some different assistance stuff in. I didn’t like this as much but it did give me some ideas to do it better next time.
Built For Basics
Date: 7/16
Foam Roll & Stretch
Kettlebell Swings 10 reps 32kg
Anti Rotation Holds 20 sec each side
Stepping Med Ball Side Toss 5 reps each side
Hanging Knee Raise 10 reps
Stepping Med Ball Punch 5 reps each leg
1 Dumbbell Snatch 5-1 + 1 Warmup
40x5
50x5
55x4
60x3
65x2 (PR)
70x1 (PR)
Landmine Press 5-1 + 1 Warmup
25x5
45x5
50x4
55x3
60x2 (PR)
65x1 (PR)
Box Squat 18 inch 5-1 + 1 Warmup +Hurdle Jumps
135x5 7 Hurdles of increasing height
185x5 7 Hurdles of increasing height
225x4 7 Hurdles of increasing height
245x3 7 Hurdles of increasing height + Box
275x2 7 Hurdles of increasing height + Box
295x1 (PR) 7 Hurdles of increasing height + Missed Box
That 295 was iffy I’d rather stay working under that weight for the next couple weeks.
DB Bench 5-1 + 1 Warmup
50s x5
60s x5
70s x4
75s x3
80s x2
85s x2
Weighted Chinups 5-1 + 1 Warmup
Bw x5
20x5
30x4
40x3
50x2
60x1
Assistance Sled & Sprints
Sled Push 3x30 yards
405x30 yards
450x30 yards
495x20 yards
360x20 yards
Single Leg Sprints 2x10 yards
Kneeling Sprints 2x10 yards
Sprints 2x10 yards
Built For Basics
Date: 7/17
Foam Roll & Stretch
Hanging L-Sit 15 sec
Med Ball Slams 10 reps
Anti Rotation Holds 20 sec each side
Stepping Med Ball Side Toss 5 reps each side
1 Dumbbell Snatch 5-1 + 1 Warmup
40x5
50x5
55x4
60x3
65x2
70x1
DB Bench 5-1 + 1 Warmup
50s x5
60s x5
70s x4
75s x3
80s x2
85s x3 (PR)
Box Squat 18 inch 5-1 + 1 Warmup
135x5
155x5 6 Hurdle Jumps
185x4 6 Hurdle Jumps
225x3 6 Hurdle Jumps Left Foot Forward
245x2 6 Hurdle Jumps Right Foot Forward
275x2 6 Hurdle Jumps
Landmine Press 5-1 + 1 Warmup
25x5
45x5
50x4
55x3
60x2
65x1
Weighted Chinups 5-1 + 1 Warmup
Bw x5
20x5
30x4
40x3
50x2
60x1
Built For Basics
Date: 7/18
Foam Roll & Stretch
1 Dumbbell Snatch 5-1 + 1 Warmup
40x5 Spiderman Stretch
50x5 Spiderman Stretch
55x4 Spiderman Stretch
60x3
65x2
70x1
DB Bench 5-1 + 1 Warmup
50s x5 Wide Stance T-Spine
60s x5 Wide Stance T-Spine
70s x4 Wide Stance T-Spine
75s x3
80s x2
85s x3
Box Squat 18 inch 5-1 + 1 Warmup
135x5 6 Hurdle Jumps
155x5 6 Hurdle Jumps with Mini Bounce
185x4 6 Hurdle Jumps Left Foot Forward
225x3 6 Hurdle Jumps Right Foot Forward
245x2 6 Hurdle Jumps
275x1 6 Hurdle Jumps
Landmine Press 5-1 + 1 Warmup
25x5
45x5
50x4
55x3
60x2
65x1
Weighted Chinups 5-1 + 1 Warmup
Bw x5
20x5
30x4
40x3
50x2
60x1
Assistance Trap Bar Fun
Trap Bar Deadlifts + 15 yard Walk
225x5 5
Was gonna do more but had to go to work. Will be adding this to my assistance ideas
Fun Day Upper Focus
Date: 7/19
Foam Roll and Stretch
Band on Knees Squats 10 reps
Lateral Band Walks 10 yards each way
Hanging L-Sit 20 sec
Med Ball Slams 10 reps
Anti Rotation Holds 25 sec each side
Stepping Med Ball Side Toss 5 reps each side
Triset
DB Lateral Raises
20s x12
DB Incline Curl
20s x10
DB Overhead Extensions
20s x8
1 DB Row 3x8-10 each arm
50x10
60x10
70x10
DB Triple Press (45/20/0 degrees) 3 sets
40s x15 7 5
40s x10 5 5
40s x9 4 5
That high incline hit my shoulders waaayyy harder than I was expecting. I feel like I need to really do something like this more often.
Wide Grip Pullups 2 sets
20x5
Bw x3
Wide Parallel Pullups 2 sets
20x5
Bw x3
Chinups 2 sets
20x4
Bw x2
Close Parallel Pullups 2 sets
20x4
Bw x1
Weighted Pushups 4 sets
30x12
20x6
10x5
Bw x10
Sled Rope Pull 2x20 yards
180x20 yards 20 yards
Stretching
I was really feeling run down today so I mixed it up with a fun day that kept me a little more motivated outside of the fact I still was feeling pretty weak the whole time. Oh well got some work in and that’s all that’s important