26 February 2019
Assault Bike (easy) x 6mi in 20min
Mobility work x 20min
27 February 2019
Medball Chest Pass: 10 total throws
Bench Press
45 x 10
95 x 5
115 x 5
135 x 5
150 x 5
165 x 7
Bench Press: 5 x 5 @ 135
Pull-ups: 5 x 5 @ 13
Empty Barbell Curls: 50 total reps
Cable Facepulls: 100 total reps
1 March 2019
Warmup/mobility
Standing Long Jump: 10 total jumps
TBDL
135 x 5
185 x 5
205 x 5
225 x 5
245 x 7
TBDL: 5 x 5 @ 205
Dips: 5 x 10 @ 25
Chin-ups: 5 x 10 @ BW
Cable Facepulls: 100 total reps
11 March 2019
Warmup/mobility
Box Jumps: 10 total jumps
Squats
Bar x 10
95 x 5
115 x 5
125 x 5
145 x 5
165 x 12
Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 10
Pushups: 100 total reps
Pull-ups: 60 total reps
Ab Wheel: 35 total reps
12 March 2019
Warmup/mobility
4 Rounds of:
400m Run @ 6min/km
200m Walk
13 March 2019
Warmup/mobility
Box Jumps: 10 total jumps
TBDL
135 x 5
155 x 5
165 x 5
190 x 5
215 x 16
Press
Bar x 5
50 x 5
60 x 5
70 x 11
Dips: 100 total reps @ BW
Chin-ups: 75 total reps @ BW
Back Extensions: 50 total reps @ BW
14 March 2019
Warmup/mobility
16 Rounds of:
100m Run
50m Walk
15 March 2019
Warmup/mobility
Box Jumps: 10 total jumps
Squats
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 8
Bench Press
Bar x 10
95 x 5
115 x 5
120 x 5
140 x 5
160 x 8
Pushups: 100 total reps @ BW
Pull-ups: 75 total reps @ BW
Ab Wheel: 50 total reps @ BW
16 March 2019
Warmup/mobility
Hill Sprints
Sprint: 10 x 100m
Walk back down
18 March 2019
Quick Warmup
Box Jumps: 10 total reps
TBDL
135 x 5
155 x 5
175 x 5
200 x 5
225 x 14
Press
45 x 5
55 x 5
65 x 5
75 x 11
Dips: 100 total reps @ BW
Chin-ups: 75 total reps @ BW
Back Raises: 50 total reps @ BW
19 March 2019
I did about 15 minutes of mobility followed by a 20ish minute run. Probably about 3km
22 March 2019
Warmup/mobility
Box Jumps: 10 total jumps
Squats
45 x 10
95 x 5
135 x 5
145 x 5
165 x 5
185 x 6
Bench Press
45 x 5
95 x 5
115 x 5
130 x 5
150 x 5
170 x 6
NG Pull-ups: 5 x 10 @ BW
Band Pull-aparts: 100 total reps
23 March 2019
No warmup
Box Jumps: 10 total reps
TBDL
Bar x 10
135 x 5
185 x 5
190 x 5
215 x 5
240 x 12
Press
Bar x 5
50 x 5
60 x 5
70 x 5
80 x 10
Pull-ups (superset w/ press): 5 x 5 @ 10
Cable Facepulls: 100 total reps
25 March 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30"
Squats
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
135 x 5 x 5 sets
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW
*Dips and pull-ups were done between sets of squats
Cable Face-pulls: 100 total reps
26 March 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30"
Bench Press
Bar x 10
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
115 x 5 x 5 sets
DB Squats: 5 x 10 @ 75
DB SLDL w/ Shrug: 5 x 10 @ 75
*DB Squats and SLDL were done between sets of bench press
Cable Face-pulls: 100 total reps
29 March 2019
Warmup/mobility
Box Jumps: 10 total reps @ 30”
TBDL
Bar x 10
135 x 5
155 x 5
175 x 5
200 x 5
225 x 5
175 x 10 x 5 sets
Incline DB Press: 5 x 10 @ 35
Chest-supported DB Rows: 5 x 10 @ 35
*DB Bench and Rows were done in between sets of deadlifts
Cable Facepulls: 100 total reps
Band Pull-aparts: 50 total reps
Notes: I went light on the assistance work because I haven’t done either of the exercises in a while and wasn’t sure where I was at. I plan to add 5lbs each week until I get to a good weight
30 March 2019
Run
5.5km in 29min (5:16/km)
Stretch
31 March 2019
Warmup/mobility
Run
5.5km in 28min (5:05/km)
Stretch
1 April 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30"
Squats
105 x 5
125 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 5 sets
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW
*Dips and pull-ups were done between sets of squats
Cable Face-pulls: 100 total reps
2 April 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 31"
Bench Press
Bar x 10
95 x 5
115 x 5
125 x 5
145 x 5
165 x 5
125 x 5 x 5 sets
DB Squats: 5 x 10 @ 75
DB SLDL w/ Shrug: 5 x 10 @ 75
*DB Squats and SLDL were done between sets of bench press
Cable Face-pulls: 100 total reps
Pull-ups: 1 x 18 @ BW
I decided to see how many pull-ups I could do in a row at the end of my workout today, for no particular reason at all, and hit a 3 rep PR. I was pretty impressed with myself. Apparently when I put less work into my pull-ups they improve faster.