Less than a week out from SFL...
4/26
Elliptical  35 min.
random hill, lv  14, avg hr 136
Today
Prep foam roller, GFM
24 kg Getup + x 1+1
24 kg Snatch x 100 reps total
Strong Endurance protocol
Barbell
DL  315 x 3 x 3
MP  135 x 3 x 3
SQ  225 x 3, 3, 6
Bench  225 x 2 x 3 sets (all paused reps)
Neutral grip pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps Pushdown x 160 x 12, 12
Saturday, April 28, 2018
Thursday, April 26, 2018
Quick update
Monday 4/23
24 kg Getup+ x 1+1
28 kg Snatch x 100 reps total
Strong Endurance protocol
Tuesday 4/24
DL
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1
MP
40 kg x 5
50 kg x 5
60 kg x 5
Sq
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 3
Bench
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1
this should be my last heavy day before SFL.
Monday 4/23
24 kg Getup+ x 1+1
28 kg Snatch x 100 reps total
Strong Endurance protocol
Tuesday 4/24
DL
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1
MP
40 kg x 5
50 kg x 5
60 kg x 5
Sq
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 3
Bench
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1
this should be my last heavy day before SFL.
Friday, April 20, 2018
Update
417
Rest
418
Elliptical
35 min, Random hill, level 14, 132 avg. HR
419
Rest
420
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
32 kg Getup x 1+1
40 kg Twoarm swing x 80 total reps
044 protocol  3 min series
barbell
DL  315 x 3, 375 x 3, 315 x 5
MP  135 x 3 x 3
Sq  275 x 3, 315 x 3, 245 x 5
Bench  225 x 3, 250 x 2, 225 x 3
Neutral grip Pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps pushdown x 160 x 12, 10
417
Rest
418
Elliptical
35 min, Random hill, level 14, 132 avg. HR
419
Rest
420
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
32 kg Getup x 1+1
40 kg Twoarm swing x 80 total reps
044 protocol  3 min series
barbell
DL  315 x 3, 375 x 3, 315 x 5
MP  135 x 3 x 3
Sq  275 x 3, 315 x 3, 245 x 5
Bench  225 x 3, 250 x 2, 225 x 3
Neutral grip Pullup + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps pushdown x 160 x 12, 10
Monday, April 16, 2018
Update... rest is good
Training today:
prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup to hand x 5+5
36 kg Getup x 1+1
36 kg Snatch x 5 EMOTM x 20 min
Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps pushdown x 150 x 12, 12
Training today:
prep  foam roller, GFM
24 kg Getup + x 1+1
36 kg Getup to hand x 5+5
36 kg Getup x 1+1
36 kg Snatch x 5 EMOTM x 20 min
Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps pushdown x 150 x 12, 12
Friday, April 13, 2018
Update:
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to the hand x 5+5
36 kg Twoarm swing x 5 every 30 seconds x 10 min
barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2
Neutral grip Pullup x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps pushdown x 190 x 6, 6
Due to the break and not hitting the usual Mon and Thursday training days I will likely have an easy week next week on DL, SQ, and Bench but keep working on MP.
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to the hand x 5+5
36 kg Twoarm swing x 5 every 30 seconds x 10 min
barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2
Neutral grip Pullup x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps pushdown x 190 x 6, 6
Due to the break and not hitting the usual Mon and Thursday training days I will likely have an easy week next week on DL, SQ, and Bench but keep working on MP.
Wednesday, April 11, 2018
Back on track...
Rest from 46 thru 410
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
24 kg Snatch  100 total reps 044 protocol 3 min series
Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3
Neutral grip pullup x 8 x 5 sets
leg press calf raise  400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7
Rest from 46 thru 410
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.
Today
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to hand x 5+5
24 kg Snatch  100 total reps 044 protocol 3 min series
Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3
Neutral grip pullup x 8 x 5 sets
leg press calf raise  400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7
Thursday, April 05, 2018
Keeping it rolling...
43 and 44  Rest
Today:
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to Tall Sit x 5+5
32 kg Twoarm Swing x 10 EMOTM x 10 sets
Barbell work (weight x reps x sets)
DL  335 x 3 x 3
MP  115 x 5 x 3
SQ  255 x 5 x 3
Bench  215 x 3 x 3
Neutral grip/chin Pullups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6
Off to Phoenix to teach FMS level 1 Movement Experience
43 and 44  Rest
Today:
Prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to Tall Sit x 5+5
32 kg Twoarm Swing x 10 EMOTM x 10 sets
Barbell work (weight x reps x sets)
DL  335 x 3 x 3
MP  115 x 5 x 3
SQ  255 x 5 x 3
Bench  215 x 3 x 3
Neutral grip/chin Pullups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6
Off to Phoenix to teach FMS level 1 Movement Experience
Tuesday, April 03, 2018
Update...
3/30
Rest
3/31
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to 1/2 kneeling x 5+5
40 kg swing series (20 seconds on with 1 minute rest)
left arm x 10
right arm x 10
twoarm x 10
x 4 series
stretch
4/1
rest
4/2
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to half kneeling x 5+5
24 kg Snatch x 120 total reps
044 strong endurance protocol
3 min series
Barbell work
DL 325 x 3 x 3
MP 115 x 3 x 3
Sq 255 x 3 x 3
Bench x 210 x 3 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise x 380 x 10, 400 x 10, 10
Tricep pushdown x 180 x 10, 190 x 8
3/30
Rest
3/31
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to 1/2 kneeling x 5+5
40 kg swing series (20 seconds on with 1 minute rest)
left arm x 10
right arm x 10
twoarm x 10
x 4 series
stretch
4/1
rest
4/2
prep  foam roller, GFM
24 kg Getup + x 1+1
32 kg Getup to half kneeling x 5+5
24 kg Snatch x 120 total reps
044 strong endurance protocol
3 min series
Barbell work
DL 325 x 3 x 3
MP 115 x 3 x 3
Sq 255 x 3 x 3
Bench x 210 x 3 x 3
Neutral grip pullup x 7 x 5 sets
Leg press calf raise x 380 x 10, 400 x 10, 10
Tricep pushdown x 180 x 10, 190 x 8
Subscribe to:
Posts (Atom)
About Me
 Brett Jones
 Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com
Blog Archive

▼
2018
(42)

▼
April
(8)
 Less than a week out from SFL... 4/26 Elliptical ...
 Quick update Monday 4/23 24 kg Getup+ x 1+1 28 ...
 Update 417 Rest 418 Elliptical 35 min, Random ...
 Update... rest is good Training today: prep  foa...
 Update: Prep  foam roller, GFM 24 kg Getup + x ...
 Back on track... Rest from 46 thru 410 Right kn...
 Keeping it rolling... 43 and 44  Rest Today: ...
 Update... 3/30 Rest 3/31 prep  foam roller, GFM...

▼
April
(8)