2 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Squats
45 x 10
95 x 5
120 x 5
140 x 5
155 x 5
120 x 10 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between sets of squats
Band Facepulls: 100 total reps
3 December 2018
1600m Easy
200m @ 42sec
1400m Easy
200m @ 42sec
1200m Easy
200m @ 42sec
1000m Easy
200 @ 42sec
Total: 6km in 37min
Stretching:
Pigeon Pose
Instep Stretch
Frog Stretch
Ankle mobility
Prying Goblet Squat
4 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Bench Press
45 x 10
95 x 5
120 x 5
140 x 5
155 x 5
120 x 10 x 5 sets
DB Squats: 100 total reps @ 80
DB RDL + Shrug: 100 total reps @ 65
*DB Squats and RDL’s were done between bench press sets
Band Facepulls: 100 total reps
5 December 2018
Warmup with some jumps, kb swings and mobility drills
Assault Bike
30 sec hard
1:30 easy
Total: 2.5 miles in 10 minutes
6 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Deadlifts
45 x 10
135 x 5
185 x 5
205 x 5
230 x 5
185 x 10 x 5 sets
Dips: 100 total reps @ BW
Pull-ups: 100 total reps @ BW
*Dips and pull-ups done in between sets of deadlifts
Cable Facepulls: 100 total reps
10 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Squats
95 x 5
105 x 5
115 x 5
130 x 5
145 x 5
130 x 5 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between squat sets
Cable Facepulls: 100 total reps
11 December 2018
3 sets of:
6 x 200m @ 51sec; 100m easy
1 x 400m @ 1min 42sec; 200m easy
3min rest
Total: 7200m in 45min
12 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Bench Press
45 x 5
95 x 5
110 x 5
125 x 5
140 x 5
125 x 5 x 5 sets
DB Squats: 100 total reps @ 85
DB RDL’s + Shrug: 100 total reps @ 70
*DB Squats and RDL’s were done between squat sets
Cable Facepulls: 100 total reps
14 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Deadlift
135 x 5
155 x 5
165 x 5
190 x 5
215 x 5
190 x 5 x 5 sets
Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between deadlift sets
Band Pull-aparts: 100 total reps
15 December 2018
Warmup
Run 1000m @ 4min 50sec
Rest 3min
10 x 100m jog, 150m sprint, 50m walk
Rest 3min
Run 1000m @ 4min 50sec
Total: 5000m
Cool down stretches
16 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Squats
95 x 5
105 x 5
120 x 5
140 x 5
155 x 5
140 x 5 x 5 sets
Dips: 100 total reps @ 13
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were supersetted with squats
Cable Facepulls: 100 total reps
17 December 2018
Warmup
5 sets of:
300m run @ 1min 15sec
200m jog
200m run @ 50sec
300m jog
1min rest
Total: 5000m
Cool down stretches
18 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Bench Press
45 x 5
95 x 5
115 x 5
135 x 5
150 x 5
135 x 5 x 5 sets
DB Squats: 100 total reps @ 85
DB RDL’s + Shrug: 100 total reps @ 70
*DB Squats and RDL’s were done between squat sets
Cable Facepulls: 100 total reps
20 December 2018
Box Jumps: 5 x 2
Warmup between jumps
Deadlifts
135 x 5
155 x 5
175 x 5
190 x 5
225 x 5
200 x 5 x 5 sets
Dips: 100 total reps @ 13
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between deadlifts
Cable Facepulls: 200 total reps
15 January 2019
Warmup
Box Jumps x 10
Squats:
45 x 5
95 x 5
135 x 5
145 x 5
165 x 5
145 x 5 x 5 sets
Dips: 50 total reps @ 25
Pull-ups: 50 total reps @ BW
I set a PR on my first set of pull-ups with 15 consecutive reps
I’ve been off for the most part the last few weeks due to a planned vacation followed by some very unplanned illness. Although last week I did train very easy twice.
Day 1
Bench Press
45 x 5
95 x 5
115 x 5
135 x 5
155 x 5
Day 2
Deadlift
45 x 5
135 x 5
185 x 5
225 x 5
275 x 3
I will be returning to regular training as soon as I’m able to
21 January 2019
Box Jumps: 10 total jumps
Squats
95 x 5
105 x 5
115 x 5
135 x 5
155 x 10
Squats: 5 x 5 @ 115
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW
Cable Face-pulls: 100 total reps