18 October 2018
Deadlifts
Bar x 10
135 x 5
155 x 5
185 x 5
205 x 5
Standing Long Jump: 5 x 2
Stretch between each set
Deadlifts: 5 x 8 @ 155
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10, 10, 10, 10, 8 @ BW
Band Facepulls: 100 total reps
21 October 2018
Squats
Bar x 10
95 x 5
115 x 5
130 x 5
145 x 5
Box Jumps: 5 x 2
Stretch between each set
Squats: 5 x 8 @ 115
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW
Band Facepulls: 200 total reps
24 October 2018
Bench Press
Bar x 10
95 x 5
115 x 5
130 x 5
145 x 5
Medball Chest Pass: 5 x 2
Stretch between each set
Bench Press: 5 x 8 @ 115
DB Squats: 5 x 10 @ 100
DB SLDL with Shrug: 5 x 10 @ 75
Band Facepulls: 100 total reps
26 October 2018
Broad Jumps: 5 x 3
Warmup between sets
Deadlifts
Bar x 10
135 x 5
170 x 5
195 x 5
220 x 5
170 x 8 x 5 sets
Dips: 10 x 10 @ BW
Pull-ups: 10 x 10, 10, 10, 8, 8, 6, 6, 4, 4, 2 @ BW
Band Facepulls: 100 total reps
28 October 2018
Box Jumps: 5 x 2
Warmup between sets of jumps
Squats
Bar x 10
95 x 5
120 x 5
140 x 5
155 x 5
120 x 8 x 5 sets
Dips: 10 x 10 @ BW
Pull-ups: 10 x 10, 10, 10, 10, 10, 9, 8, 8, 7, 6 @ BW
Band Facepulls: 100 total reps
31 October 2018
20 minute run
1 November 2018
Medball Chest Pass: 5 x 2
Warmup in between sets of throws
Bench Press
Bar x 10
95 x 5
120 x 5
140 x 5
155 x 5
120 x 8 x 5 sets
DB Squats: 10 x 10 @ 75
DB SLDL with Shrug: 10 x 10 @ 75
Band Facepulls: 100 total reps
3 November 2018
Broad Jumps: 5 x 3
Warmup between sets
Deadlifts
Bar x 10
135 x 5
185 x 5
205 x 5
230 x 5
185 x 8 x 5 sets
Dips: 10 x 10 @ BW
Pull-ups: 10 x 10, 10, 10, 10, 10, 8, 7, 6, 5, 4 @ BW
Band Facepulls: 100 total reps
8 November 2018
No warmup today. Got right to it
Squats
Bar x 10
95 x 8
115 x 5
135 x 3
155 x 2
175 x 1
185 x 5
135 x 10
DB SLDL + Shrug: 1 x 20 @ 50
DB Bench
Set 1: Flat x 10 @ 35
Set 2: incline x 10 @ 35
Set 3: 3-position dropset x 10/position @ 35
Chest Supported Row: 50 total reps @ 25
15 November 2018
Box Jumps: 10 Jumps
Warmed up between box Jumps
Squats
45 x 10
95 x 5
105 x 5
120 x 5
140 x 5
105 x 10 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups where done in between sets of squats
Band Facepulls: 100 total reps
16 November 2018
Warmup
Med Ball Slams: 2 x 5 @ 20
Box Jumps: 2 x 5
Bench Press
45 x 10
95 x 5
105 x 5
120 x 5
140 x 5
105 x 10 x 5 sets
DB Squats: 100 total reps @ 80
DB SLDL + Shrug: 100 total reps @ 65
*DB Squats and SLDL were done in between bench press sets
Band Facepulls: 100 total reps
18 November 2018
One-Arm DB Rows: 5 x 10 @ 25, 45, 65, 65, 65
DB Bench
Set 1: Flat x 10 @ 40
Set 2: Incline x 10 @ 40
Set 3: 3-position dropset x 10/position @ 40
NG Pull-ups: 3 x 12, 5, 6 @ BW
Hammer Curls: 3 x 15, 12, 10 @ 15, 20, 25
Plank: 3 x 30sec
Sit-ups: 3 x 20
19 November 2018
Warmup
Squats
45 x 10
95 x 5
135 x 5 x 10 sets
20 November 2018
Shitty Hotel Workout #2
Warm up in room
Row Machine: 5 x 20, 15, 12, 10, 8 @ 60, 70, 80, 90, 100
Rear Delt Flyes: 5 x 20 @ 8
Straight Arm Pulldown: 4 x 10 @ 20, 30, 40, 40
Kroc Rows
1 x 10 @ 25
1 x 10 @ 30
1 x 35 @ 35
25 November 2018
Box Jumps: 5 x 2
Warmed up between box Jumps
Deadlifts
45 x 10
135 x 5
155 x 5
185 x 5
205 x 5
155 x 10 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 80 total reps @ BW
*Dips and pull-ups where done in between sets of deadlifts
Band Facepulls: 100 total reps
10 minutes of hip mobility drills
26 November 2018
Warmup
Run: 400m in 1min 24sec
Rest: 5min
Run: 1.6mile in 6min 52sec
27 November 2018
Box Jumps: 5 x 2
Warmup between jumps
Squats
45 x 10
95 x 5
115 x 5
130 x 5
145 x 5
115 x 10 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 82 total reps @ BW
*Dips and pull-ups were done between sets of squats
Band Facepulls: 100 total reps
28 November 2018
Box Jumps: 5 x 2
Warmup in between jumps
Bench Press
45 x 10
95 x 5
115 x 5
130 x 5
145 x 5
115 x 10 x 5 sets
DB Squats: 100 total reps @ 80
DB SLDL + Shrug: 100 total reps @ 65
*DB Squats and SLDL were done in between bench press sets
Band Facepulls: 100 total reps
29 November 2018
Warmup
3 Sets of:
Run 300M in 66sec
Rest 2min
Run 250M in 53sec
Rest 2min
Run 200M in 40sec
Rest 4min
30 November 2018
Box Jumps: 5 x 2
Warmed up between box Jumps
Deadlifts
45 x 10
135 x 5
170 x 5
195 x 5
220 x 5
170 x 10 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 86 total reps @ BW
*Dips and pull-ups where done in between sets of deadlifts
Band Facepulls: 100 total reps