T Nation

Strength and Conditioning

#282

26 February 2019

Assault Bike (easy) x 6mi in 20min

Mobility work x 20min

#283

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

#284

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

#285

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

#286

12 March 2019

Warmup/mobility

4 Rounds of:
400m Run @ 6min/km
200m Walk

#287

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

#288

14 March 2019

Warmup/mobility

16 Rounds of:
100m Run
50m Walk

#289

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

#290

16 March 2019

Warmup/mobility

Hill Sprints
Sprint: 10 x 100m
Walk back down

#291

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

#292

19 March 2019

I did about 15 minutes of mobility followed by a 20ish minute run. Probably about 3km

#293

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

#294

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

#295

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

#296

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

#297

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

#298

30 March 2019

Run
5.5km in 29min (5:16/km)

Stretch

#299

31 March 2019

Warmup/mobility

Run
5.5km in 28min (5:05/km)

Stretch

#300

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

#301

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.