I’ve been lazy over the winter and haven’t lifted a whole lot. I only have access to a BB atm so I might aswell do one of Dan John’s Routines to get back into it.
Goals:
Get used to doing a lifting routine again
Get used to eating right again
The Program:
The Diet:
Not gonna go OCD all over the diet for now, but I will sticking to high protein, high fat, low carb for now.
something around
50-35-15 (p-f-c)
Supps:
fishoil
multi
Day 1
Warmup:
Windsprints
5x25m
Lifts:
Snatch Grip Deficit DL
2x5x175
Mil Press:
2x5x95
Bent Rows:
2x5x95
Hang Snatches:
1x20x55
A1 Weighted Crunch
A2 Russian Twist
3x5x45
3x20x10
Did a quick Upper Body Circuit
A1 BB Curl
A2 BB Tri Extension
A3 Shoulder Circles
3x8x95
3x8x95
3x20x8
Day 2
Warmup:
A1 Burpees (w/ jump)
A2 Hindu Squats
3x10xBW
3x20xBW
Lifts:
Snatch Grip Deficit DL
2x5x195
Mil Press:
2x5x115
Bent Rows:
2x5x115
Plate Swings:
2x10x25 L
2x10x25 R
A1 Weighted Crunch
A2 Russian Twist
3x5x45
3x20x10
Substituted Snatches for Plate swings since my lower back was sore, I also decided to up the weight on the other compound movements since yesterday’s weight seemed kind of light.
Day 3
Warmup:
A1 OH Squat
A2 Mountain Climbers
A3 Prone Flutter Kicks
3x10x75
3x20
3x20
Lifts:
Snatch Grip Deficit DL
2x5x195
Mil Press:
2x5x115
Bent Rows:
2x5x115
Plate Swings:
2x10x25 L
2x10x25 R
A1 Weighted Crunch
A2 Russian Twist
3x5x45
3x20x10
I could tell that my hip flexors are tight as hell. I’ll have to do more Squats and Lunges to losen them up.
Added a quick upper body circuit this evening:
A1 BB Curl 10x45
A2 Incline Pushups 10xBW
A3 rear delt raises 10x5
A4 side delt raises 10x5
A5 tri kickback 10x45
x3
[quote]SickDevildog wrote:
I could tell that my hip flexors are tight as hell. I’ll have to do more Squats and Lunges to losen them up.[/quote]
Get a foam or PVC roller man, that’ll loosen them right up.
Killer training so far man, and as a fellow (former) devildog, I’ll be following along.
Semper Fi
[quote]inkaddict wrote:
[quote]SickDevildog wrote:
I could tell that my hip flexors are tight as hell. I’ll have to do more Squats and Lunges to losen them up.[/quote]
Get a foam or PVC roller man, that’ll loosen them right up.
Killer training so far man, and as a fellow (former) devildog, I’ll be following along.
Semper Fi[/quote]
Will do, thanks for the input Hardcharger.
Day 4 OFF
Day 5
Warmup:
Bagwork
1-2’s x20
rest 30 secs
x5
Lifts:
DL
2x5x195
Mil Press
2x5x115
Bent Rows
2x5x115
Clean&Press
3x3x155
Abs
A1 Weighted Crunch
A2 Russian Twist
3x10x45
3x20x10
Session 2
A1 Incline Pushups
A2 BB Curl
A3 Tri Kickbacks
3x10xBW
3x10x75
3x10x75
B1 Calve Raises
B2 Rear Delt Flies
3x20x95
3x15x10
Finisher:
Plank x60secs
Day 6 OFF
Bagwork:
1-2-3’s x20
BW Squat x10
rest x30sec
x10
Day 7
Warmup:
Complexes BB@45
Lunges x12 (6 each leg)
Front Squat x12
RDL x12
Mil Press x12
Bent Rows x12
rest x60sec
x3
Lifts:
DL
2x5x195
Mil Press
2x5x125
Bent Rows
2x5x125
Clapping Pushups
2x8xBW
Abs
A1 Weighted Crunch
A2 Russian Twist
3x12x45
3x20x10
Day 8
Session 1
Keg Clean+Press
x3
x2
x2
x3
x2
x2
x2
A1 Incline Pushups x10
A2 BB Curls
A3 Rear Delr Raise
12xBW
10x75
10x10
x3
Session 2
Warmup
1-2-RRH x15
rest x60sec
x5
Lifts:
DL
3x5x195
Mil Press
3x5x125
Bent Rows
3x55x125
Zercher Jumpsquats
2x8x25
Abs
A1 Weighted Crunch
A2 Russian Twist
3x10x45
3x20x10
Upping the weight as of tomorrow
Day 9
OFF
CF Lite
21-15-9 reps of OH Squats and Burpees for time
BB @ 45lb
Time 6:14
Day 10
Warmup:
Bagwork
Power Punches x60sec
Restx30sec
x5
Lifts:
SGDL
2x5x225
Mil Press
2x5x135
Bent Rows
2x5x135
C+P
5x5x135
Werighted V-Ups
3x15x45
Session 2
A1 Decline Pushups
A2 Bent Row
3x12xBW
3x10x135
B1 Bench Dips
B2 BB Drag Curls
3x10xBW
3x10x75
C1 BW Squat
C2 Rear Delt Flies
3x15xBW
3x15x7.5
Day 11
Session 1
Power C+P
@135
x8
x8
x8
@155
x5
x6
x5
x4
@195
x2
x2
x2
x1
x1
Keg Bear Hug Walks
3x60 steps
rest 45 secs between
Finisher:
Plank x60sec
Session 2
Warmup:
Bagwork
Tabata Punchouts (Jesus Christ, I won’t be doing this anytime soon again)
Lifts
DL
2x5x225
Mil Press
2x5x135
Bent Rows
2x5x135
Zercher Squat Jumps
3x8x25
Windsprints (slight incline)
5x25m
Jog
1x20min
Good job man, a 195 clean and press for several sets ain’t easy.
[quote]inkaddict wrote:
Good job man, a 195 clean and press for several sets ain’t easy.[/quote]
You ain’t lying, I’m working my way back up to 235lb doubles and singles, I should be there in a month or so.
Day 12
OFF
Day 13
OFF
Day 14
Session 1
Power C+P
@195
x5
x5
x3
x3
x2
x2
@235 (Jumped up on weight way to fast, could’nt even clean it)
x0
x0
@215
x3
x3
x2
x2
x2
x1
x0
DL
@235
x10
x10
x8
x8
x8
x8
x8
A1 Incline Pushups
A2 Zercher Squat
3x10xBW
3x10x25
Finisher:
Plank x60sec
Session 2
Warmup:
BB Complex (BB@75lb)
SLDL x10
Highpulls x10
Bent Rows x10
Mil Press x10
Back Squat x10
rest 60 sec
x3
Lifts:
SGDL
2x5x235
Mil Press
2x5x135
Bent Rows
2x5x135
Clapping Pushups
3x5xBW
Finisher
Plank x45 sec
Jog
x15min
Session 3
Still had a bunch of energy so I went for a hump
Ruck march @35lb
x40min
Day 15
Session 1
A1 BB Curls
A2 BB Tri Extensions
3x10x75
3x10x75
B1 BB Bent Rows (suppinated)
B2 Weighted Pushups
3x8x135
3x8x35
C1 BB Back Shrugs
C2 Side Delt Raises
C3 Rear Delt Raises
3x5x235
3x10x10
3x10x10
Calve Raises
3x12x195
Session 2
Warmup:
Burpees x12 (w/ jump)
rest 30sec
x3
Lifts:
SGDL
2x5x235
Mil Press
2x5x135
Bent Rows
2x5x135
Clapping Pushups
3x8xBW
Weighted V-Ups
3x12x45
Ruck march
~30min @35lb
Day 16
Session 1
BB Alternating Lunges
3x10x155
BB Front Squats
3x10x155
A1 Bent Rows
A2 Weighted Pushups
5x5x155
5x5x60
Finisher
Weighted Plank @60lb
x30sec
Session 2
A1 BB Curls
A2 BB Tri Extensions
5x8x95
5x8x95
Plate Pullovers (On Keg)
3x10x45
B1 Sandbag Curls
B2 Skull Crushers
3x8x60
3x10x75
Finisher
Keg Bearhug
x90sec