This is my training log for Thib’s new program. I’ve got about 8 years experience, 6 years serious. Played Texas football through highschool, also ran track, powerlifted, and dabbled in NAS strongman. Now I play rugby and go hard on a general basis(haha).
Starting stats:
BW-185
BF-9%
height- 5’8
WEEK 1:
Sunday(day 1):
Pre-workout:
Snatch 4x3- 135, 135, 135, scratch
Main:
Push Press- 95, 135, 145, 155, 165, 175, 165, 170, 175(scratch), 165
Trap Press- 3rep, 5
Incl. Press- 175, 195, 205, 215(2f), 205
Rear delt- 8@35, 8@35
Bench- 215, 235, 255, 275(3f), 255(2f)
B-O rows+ kelso shrugs- 135@5+7, 5+5, 5+10, 5+10, 5+5
Post:
Trap DL’s- 225, 275, 295, 315
Strongman Shrugs- 5, 8, 10, 8@225
eccentric- seated jumps- 3x5
Day 2:
Pre:
Snatch- 4x3@135
Main:
Ov. Press- 95, 115, 125, 135, 145, 135, 140
Smith Shrugs- x, x, 6@225, 6, 5, 5
Incl Press- 175, 185, 195, 205, 185
Rear Delt- @35- 5, 6, 7, 7
Bench- 225, 245, 255, 245 (spent)
Thib pulldowns- 120x10, 140x7, 130x8
Post:
Squat- 225, 275, 295, 315
Day 2:
Pre:
Snatch- 4x3@135
Main:
Ov. Press- 95, 115, 125, 135, 145, 135, 140
Smith Shrugs- x, x, 6@225, 6, 5, 5
Incl Press- 175, 185, 195, 205, 185
Rear Delt- @35- 5, 6, 7, 7
Bench- 225, 245, 255, 245 (spent)
Thib pulldowns- 120x10, 140x7, 130x8
Post:
Squat- 225, 275, 295, 315
Day 3:
Dyn. Box pushup x5
Broad Jump x5
Ov. Ball throw x3
Down. ball throw x3
Vert J. x5
Tally: 3
Abs:
A) Rope downs- 10@120, 10@150, 10@170
Crunches- 10, 10, 10
B) Dyn. Leg lift(roman chair)- 10, 10
Leg lift twists- 8, 9
Day 4:
Pre:
Snatch- 115x3x3
Main:
Squat- 230, 250, 270, 290, 315, 335, 275, 285
DL- 365, 325, 345 (partner pulled erector)
Push Press- 135, 145, 155, 165
Post-
Sprints broad jumps vertical Jumps