T Nation

Strength and Conditioning


#202

10 Sept 2018

Bench Press
Bar x 10
135 x 5
165 x 5
155 x 5 x 3 sets

Pull-ups: 4 x 12, 6, 5, 2 @ BW
DB Floor Press: 4 x 10 @ 40

Cable Face-pulls: 3 x 10 @ 100
DB Reverse Flyes: 3 x 10 @ 15

Pushups: 65 total reps in 5 minutes


#203

11 Sept 2018

Run: 4 x 400m in 1min 30sec
Walk: 4 400m


#204

12 Sept 2018

Squats
Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
155 x 5 x 3 sets
Box Jumps: 7 x 3

Push Press
Bar x 10
95 x 5 x 4 sets

Ring Rows: 3 x 20, 12, 10 @ BW
Pallof Press: 3 x 10 with mini band

BW Squats: 50 in 90sec

Hammer Slams: 4 x 12


#205

13 September 2018

Abs Circuit: 20 minutes of easy exercises

Run: Roughly 7km in 35 minutes


#206

14 September 2018

Deadlifts
Bar x 10
135 x 5
185 x 5
225 x 5
205 x 5 x 3 sets
Box Jumps: 6 x 3

Front Loaded Lateral Lunges: 3 x 10 @ 45
Side Plank: 3 x 1min per side

One Arm KB Swings: 2 x 12 @ 45
Swiss Ball Planks: 2 x 1min

Prowler: 2 x 40 yards @ 125, 175


#207

17 September 2018

Box Jumps: 5 x 2

Squats:
Bar x 10
95 x 5
95 x 5
110 x 5
130 x 5
150 x 7
Dips: 5 x 10 @ 25
Pullups: 5 x 10, 10, 6, 5, 5 @ BW

Band Facepulls: 100 total reps


#208

19 Sept 2018

Bench Press
Bar x 10
95 x 5
105 x 5
120 x 5
140 x 5
Box Jumps: 5 x 2

Bench Press: 5 x 5 @ 105
DB Squats: 5 x 10 @ 100
DB RDL’s with Shrug: 5 x 10 @ 70

Band Facepulls: 100 total reps


#209

20 September 2018

4 rounds of:
10 Push-ups
10 BPA’s
10 Sit-ups
1min Airdyne Bike

3 rounds of:
20 Push-ups
20 BPA’s
20 Sit-ups
1min Airdyne Bike


#210

21 September 2018

Deadlifts
Bar x 10
135 x 5
155 x 5
180 x 5
205 x 5
Long Jumps: 5 x 2
Stretch

Deadlifts: 5 x 5 @ 155
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 7, 6, 5 @ BW

Facepulls: 100 total reps


#211

24 September 2018

Squats
Bar x 10
95 x 5
115 x 5
130 x 5
145 x 5
Box Jumps: 5 x 2
Stretch

Squats: 5 x 5 @ 115
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 8, 7, 7 @ BW

Band Facepulls: 100 total reps


#212

25 September 2018

Bench Press
Bar x 10
95 x 5
115 x 5
130 x 5
145 x 5
Box Jumps: 5 x 2
Stretch between each set

Bench Press: 5 x 5 @ 115
DB Squats: 5 x 10 @ 100
DB RDL’s with Shrug: 5 x 10 @ 70

Band Facepulls: 100 total reps


#213

26 September 2018

Box Jumps: 10 total reps

5 Rounds of:
20 Pushups
20 Sit-ups
400m Run


#214

27 September 2018

Deadlifts
Bar x 10
135 x 5
155 x 5
180 x 5
205 x 5
Standing Long Jumps: 5 x 2
Stretch in between each set

Deadlifts: 5 x 5 @ 155
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 9, 8, 8 @ BW

Band Facepulls: 100 total reps


#215

28 September 2018

Ladder Workout
Pull-ups: 1, 2, 3, 4, 5, 6, 7
Pushups: 2, 4, 6, 8, 10, 12 14
Sit-ups: 3, 6, 9, 12, 15, 18, 21


#216

1 October 2018

Squats
Bar x 10
95 x 5
120 x 5
140 x 5
155 x 5
Box Jumps: 5 x 2 @ 30”
Stretch between each set

Squats: 5 x 5 @ 120
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 10, 8, 7 @ BW

Band Facepulls: 100 total reps


#217

6 October 2018

DB Squats: 10 x 10 @ 30
Pushups: 10 x 10 @ BW

DB RDL’s with Shrug: 2 x 20 @ 30
Swiss Ball Crunch’s: 2 x 20 @ BW


#218

10 October 2018

Bench Press
Bar x 10
95 x 5
120 x 5
140 x 5
155 x 5
Med-ball Chest Pass : 5 x 2
Stretch between each set

Bench Press: 5 x 5 @ 120
DB Squats: 5 x 10 @ 100
DB RDL’s with Shrug: 5 x 10 @ 75

Band Facepulls: 100 total reps


#219

12 October 2018

Deadlifts
Bar x 10
135 x 5
180 x 5
205 x 5
230 x 5
Standing Long Jumps: 5 x 2
Stretch in between each set

Deadlifts: 5 x 5 @ 185
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 8, 7, 6 @ BW

Band Facepulls: 100 total reps


#220

14 October 2018

Squats
Bar x 10
95 x 5
105 x 5
120 x 5
140 x 5
Box Jumps: 5 x 2
Stretch between each set

Squats: 5 x 8 @ 105
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 10, 8, 8 @ BW

Band Facepulls: 100 total reps


#221

17 October 2018

Bench Press
Bar x 10
95 x 5
105 x 5
120 x 5
140 x 5
Medball Chest Pass: 5 x 2
Stretch between each set

Bench Press: 5 x 8 @ 105
Single Leg Squats: 5 x 10 @ BW
Facepulls: 100 total reps

Had to modify my usual assistance due to a small tweak in my back that I didn’t want to aggravate.