T Nation

Strength and Conditioning


#262

25 January 2019

Med Ball Chest Pass: 10 total throws

Bench Press
95 x 5
105 x 5
115 x 5
130 x 5
145 x 12

Bench Press: 5 x 5 @ 115
DB Squats: 5 x 10 @ 90
DB RDL w/ Shrug: 5 x 10 @ 70

Cable Face-pulls: 100 total reps
Band Pull-aparts: 100 total reps


#263

27 January 2019

Broad Jumps: 10 total jumps

Deadlifts (with 20 Band Pull-aparts between each set)
135 x 5
155 x 5
170 x 5
195 x 5
210 x 11

Deadlifts: 5 x 5 @ 170
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW

Cable Face-pulls: 100 total reps


#264

28 January 2019

30 minute mix of mobility and assault bike


#265

30 January 2019

Box Jumps: 10 total jumps

Squats
95 x 5
115 x 5
125 x 5
145 x 5
165 x 10

Squats: 5 x 5 @ 125
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW

Face-pulls: 100 total reps


#266

31 January 2019

Medball Chest Pass: 10 total throws

Bench Press (20 BPA’s between each set)
95 x 5
105 x 5
120 x 5
140 x 5
155 x 9

Bench Press: 5 x 5 @ 120
DB Squats: 5 x 10 @ 90
DB RDL w/ Shrug: 5 x 10 @ 70

Cable Face-pulls: 100 total reps


#267

2 January 2019

Broad Jumps: 10 total jumps

Deadlifts
135 x 5
155 x 5
185 x 5
210 x 5
235 x 9

Deadlifts: 5 x 5 @ 185
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW

Cable Face-pulls: 100 total reps


#268

3 January 2019

Box Jumps: 10 total jumps

Skipped squats due to a tight low back during my warm up sets

Cable Facepulls: 100 total reps

Dips: 50 total reps @ 25

Pull-ups: 50 total reps @ BW

EZ Bar Curls: 50 total reps @ 35


#269

6 January 2019

Walking Lunges: 100 reps/leg @ BW

Bench Press
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
135 x 5 x 5 sets

Pull-ups (Supersetted with Bench)
5 x 5
10 x 5
15 x 5
20 x 5
25 x 5
BW x 5 x 5 sets

Cable Face-pulls: 100 total reps


#270

11 February 2019

Box Jumps: 10 total jumps

Squats
45 x 5
95 x 5
105 x 5
115 x 5
135 x 5
155 x 13

Squats: 5 x 5 @ 115
Press: 5 x 10 @ 45
Pull-ups: 5 x 10 @ BW

Cable Face-pulls: 100 total reps

Tricep Pushdowns: 100 total reps


#271

12 February 2019

5 Rounds of:
20M Shuttle Run
5 Burpees
20M Shuttle Run
1min 30 sec rest

4 Rounds of:
5min Assault Bike
Mobility Drill (TGU, Bird/dog, Plank Series, McGill Sit-ups)


#272

13 February 2019

Plyo Pushups: 10 total reps

Bench Press
45 x 5
95 x 5
115 x 5
130 x 5
145 x 13
*20 band pull-aparts after each set

Bench Press: 5 x 5 @ 115
DB Squats: 5 x 10 @ 70
DB RDL w/ Shrug: 5 x 10 @ 70

Hammer Curls: 100 total reps @ 20

Band Face-pulls: 100 total reps


#273

14 February 2019

Assault Bike: 11km in 20min

5 Rounds of:
Pushups x 20
BPA’s x 20
Mobility (TGU, Bird/dog, side plank, McGill Sit-up, stir the pot)


#274

15 February 2019

Warmup/mobility

Standing Long Jump: 10 total jumps

TBDL
135 x 5
155 x 5
185 x 5
205 x 5
225 x 8

TBDL: 5 x 5 @ 185
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW

Cable Facepulls: 100 total reps

Tricep Pushdowns: 100 total reps

Notes: This was my first time using the trap bar for my dead’s in about 2 years and it felt awesome. Ill definitely be using the trap bar for the foreseeable future.


#275

18 February 2019

Warmup/mobility

Box Jumps: 10 total jumps

Squats
45 x 5
95 x 5
115 x 5
125 x 5
145 x 5
165 x 11

*20 pushups and 20 band pull-aparts between each set of squats

Squats: 5 x 5 @ 125
Press: 5 x 10 @ 55
Pull-ups: 5 x 10 @ BW

Cable Facepulls: 100 total reps


#276

Great session in the books, and 100 reps :sob:


#277

Thanks man. Appreciate it. I’m loving the high rep facepulls. I’ve just switched to doing my dead’s with a trap bar and I now find having a strong upper back even more important than I ever have.


#278

19 February 2019

5 Rounds of:
Assault Bike x 2min
Squat Flow Series x 2

4 Rounds of:
Russian twist x 1min @ BW
KB Swings x 1min @ 30
Goblet Squats x 1min @ 25
Bird Dogs x 1min @ BW
Medball Slams x 1min @ 20
30sec rest between each exercise