Training Log Archive: nlewiswalls

Training:

Deadlift
4 @ 135 lbs.
4 @ 225 lbs.
4, 4, 4, 4, 4 @ 275 lbs.
4 @ 295 lbs.

Bench Press
5 @ 135 lbs.
8, 8, 8, 8 @ 165 lbs.
superset with
3 x 8 band pull aparts (10 sec. iso holds)

15/15/15 barbell hip bridges @ 95 lbs.
superset with
5/5/5/5/5 weighted pull-ups @ +25/30/30/30/30 lbs.

Treadmill Workout @ Gertsch PFC

Kept it at level 8.0 mostly for a LSD 60 min. run
Incline set at 1.0

Warm-up:

First, did about 30 min. of mobility work with rollers and lacrosse ball, then:
3 rounds
5 x barbell shoulder press @ 45 lbs.
5 x 8 sec. band pull aparts (RED)

Training:

Barbell Shoulder Press (1’s)
3 @ 125 lbs.
3 @ 135 lbs.
1 @ 145 lbs.
1, 1, 1, 1 @ 155 lbs.
superset with
10/10/10 poor man’s leg curl (each leg)
50/50 4-count flutter kicks
15/15/15 weighted sit-ups @ +25 lbs. (plate at head, feet held)

8/8/8/8 weighted pull-ups @ +25 lbs. (DB between legs)
superset with
4/4/4/3 KB bottom up press @ 35/35/35/44 lbs. (each side)

4 rounds
2 x plyo push-up lap @ bodyweight
3rd world stretch

Warm-up:

3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Barbell Shoulder Press, Back Squat, Instep Stretch)

Training:

Hang Power Clean (1’s)
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 175 lbs.
1, 1, 1, 1, F(x2) @ 195 lbs.
superset with
15/15/15/15 weighted sit-ups @ +20 lbs. (feet free, 2 x 10 lbs. plates @ ears)
12/12/12/12 Russian DB twists @ 25 lbs. (each side)

8/8/8/8 bench press @ 165 lbs.
superset with
6/6/6/6 alternating grip pull-ups @ bodyweight

6/6/6 SA DB concentration curls @ 40 lbs. (each side)

Warm-up:

4 rounds
5 x pull-ups @ bodyweight
5 x squat @ 45 lbs.
10 x knee tuck crunches
Instep stretch

Training:

Back Squat
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 165 lbs.
3, 3, 3 @ 185 lbs.
2, 2 @ 205 lbs.
superset with
3/3/3/3/3/3/3/3 weighted chin-ups @ +50 lbs. (DB between legs)

EMOM 15 sit-ups @ 7 min. (105 total reps)

10/10/10 barbell rows @ 135 lbs.
superset with
3 x 45 sec. side bridges (each side)

15/10/10 barbell good mornings @ 45/75/75 lbs.
superset with
12/12/12 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)

5 rounds
2 x weighted squat jump @ 75 lbs.
3rd world stretch

Treadmill Workout @ Gertsch PFC

Kept it at level 8.6 mostly with a few short pushes over 9.0
Incline set at 1.0

Precor bike, kept it at really easy at Level 6 and got 4.26 miles