T Nation

Making Messy Plans & Neat Progress


#241

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


#242

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


#243

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.


#244

awesome!


#245

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


#246

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


#247

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


#248

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


#249

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.


#250

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


#251

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.


#252

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


#253

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


#254

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


#255

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.


#256

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.


#257

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


#258

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


#259

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


#260

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