T Nation

Road to Ragnarok

t-ransformation2019
strength
performance

#101

16 Jan 19

Finally got back on the mats for BJJ again

Warm up: 10 minutes light rolling

Skills: about 25 minutes working on bow and arrow chokes from sitting, kneeling, turtle etc

Then 6x6minute rounds of sparring.

Felt really good to get back to jits tonight, school, work and life have been nuts lately so it was a nice change of pace.


#102

17 Jan 19

Oly squat
185x6
205x6
225x6
245x6

Split squat
4x6/side @ 135

Reverse hyper
2x6 @ 50

GHR
2x6

Farmers walk
3x20m @ 150

TRX fallout
2x8

Row
2x250m with 60 seconds rest

Aerobic capacity-nasal breathing only
Elliptical x10mins


#103

18 Jan 19

Bench Press
135x6
185x6
205x6
225x3
205x5

Strict press
115x6
155x4
135x2x5

Cable Row
4x6

Pulldown
4x6

Prowler
4x20m, sled+90


#104

21 Jan 19

Front squat
135x6
185x6
205x6
225x3
245x2
225x2
205x4

Farmers walk
3x20m, 280lbs

KB swing
3x10, 32kg


#105

22 Jan 19

Incline Bench
3x6 @185
2x6 @155

Hammer strength decline press
3x8
+Chest supported Row 3x8

Hammer strength pull down
4x8

Elliptical x 5 minutes (PT class was using the prowler so I didn’t have access to it this morning)


#106

24 Jan 19

Oly squat
135x6
185x6
225x6
275x4
245x4
225x6

GHR
3x8

Prowler
5x20m @ sled+110

TRX fallouts and pallof Press x a few

Elliptical x5mins
Bike x10mins


#107

25 Jan 19

Bench Press
135x6
185x6
205x3
225x4
205x4
Drop set 205x4, 185x4

Seated DB shoulder press
3x6 @ 70/hand

Cable Row
3x10

Pulldown
3x8

Prowler
3x20m


#108

28 Jan 19

0700hrs

Front squat
Worked up to 225x1

Then 4 rounds of:

Front squat x1 @ 225
KB swing x10 @ 32kg
Trap bar farmers walk
(Round 1+2 20m @260, rounds 3+4 10m @ 310)

Then 2x

Front squat x3 @ 185
Prowler x20m @ sled+110

Row 2x250m, 30 seconds rest

1400hrs

Heavy bag x 15 minutes, punches, elbows, knees, kicks.


#109

29 Jan 19

Tried to go to the school gym this morning but we had a bad snow storm so they were closed. Did this quickie at work before my shift:

Bench
225x5 (rep PR)
225x3

Press
3x5 @ 135

DB rows and rear delt flies x a bunch


#110

31 Jan 19

Giant set:

Oly Squat 4x2 @ 295
KB swing 4x10 @ 32kg
Farmers walk 2x20m @ 260, 2x10m @ 350

Prowler 4x20m @ sled +110


#111

1 Feb 19

Push press
4x1 @ 205
+Pendlay Row 4x3 @ 205

Floor press
4x1 @ 245
+SGHP 4x3 @ 135


#112

4 Feb 19

Giant set:

Front squat 5x2 @ 225
Bench from pins 5x2 @ 255
Farmers walk 5x10m @ 260

Then some facepulls and rear delt flies with the TRX.


#113

5 Feb 19

Giant set:

Oly squat 5x2 @ 275
Strict press 5x2 @ 175/165/135x3
Farmers walk 5x10m @ 240


#114

6 Feb 19

Accessory Day

HS lat pulldown 4x8

Cable Row 4x8

GHR 4x8

Reverse Hyper 4x10

Prowler 3x20m


#115

7 Feb 19

Giant set:

Bench Press 5x2 @ 235
SGHP 5x2 @ 185
Prowler 5x20m @ sled+220


#116

8 Feb 19

Giant set:

Zercher squat 3x2 @ 225
Push Press 3x2 @ 185
Farmers walk 2x10m @ 260, 2x10m @ 310


#117

14 Feb 19

Missed the first half of training this week due to working all weekend on about 4 hrs sleep/night and the weather being garbage and my school’s campus closing for 2 days lol. Did get a fairly good workout over the weekend pounding metal spikes into the frozen ground. Today I started CT’s built for battle with his recommended progression: 3 weeks basic strength, 3 weeks power look and 3 weeks power/explosiveness.

Today’s training:

Establish 3RM:

Deadlift 315 x3
Strict press 160 x3
Front squat 245 x3
Bench from pins, bar 1 inch from chest 235x3
Pendlay Row 205 x3

Note: doing bench from pins as the racks at my gym only have 1 pair of j cups and I don’t wanna hog 2 racks worth of hardware lol


#118

19 Feb 19

5/4/3/2/1:

Deadlift 260/275/285/295/315
Press 135/145/155/160/165
Front squat 185/205/220/230/245
Bench from pins 185/205/225/235/245
Pendlay Row 155/165/175/190/205


#119

21 Feb 19

5/4/3/2/1

Deadlift 220/240/260/280/300
Press 120/135/150/160/170
Front squat 170/185/205/225/235
Bench from pins 170/185/205/225/235
Pendlay Row 155/175/185/205/220


#120

22 Feb 18

Low back started feeling a little fucky after the 1st set of deads so I dropped them from the workout completely. Was a bit short for time so just did the sets of 5/4 then hit:

Strict press 175x1
Front squat 265x1
Bench from pins 250x1
Pendlay Row 240x3