T Nation

Strength and Conditioning


#222

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


#223

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


#224

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


#225

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


#226

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


#227

31 October 2018

20 minute run


#228

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


#229

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


#230

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


#231

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


#232

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


#233

18 November 2018

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