Strict Press + Rows

1. Strict Press

135 5x3


2. Barbell Rows

155 5x5

3. Incline Treadmill Sprints  @ 16km/h-- highest (15) incline

20 seconds x 3 sprints (these killed me lol)

10 seconds x 6 sprints

Deadlifts + Bench + Pull ups

1. Deadlifts

345lbs 5x5

2. Close Grip Bench Press

180lbs 5x3


3. Pull ups

5 sets x 4 reps

Cleans + Squats

Didn't have much time training this week so I did something other than my usual 5x5.

1. Cleans

135x3
155x3
185x3



2. Squat
230x3
270x3
335x2
300x3

3. Incline Treadmill Sprints

16km/h speed
Grade 15 incline
10 second sprints x 12/30-40 seconds rest

Strict Press + Rows

1. Strict Press

105x3
120x3
135x3
120x7
105x8 Press Behind Neck

 
2. Pull Ups 4 sets x 3 reps

3. Barbell Rows

115x3
135x3
150x7
135x8
115x8

4. Treadmill Incline Sprints

Grade 12 incline (highest)
Speed 12-14

x 8

Deadlifts + Bench

1a. Power Clean warm up

PR -- 215lbs
Failed 225-- bar slipped! Pissed!


1b. Deadlifts 335  5x5


2. Bench Press
x5
x5
x3
x1
x2

Cleans + Squats

1. Cleans

145 5x5

2. Squats

270 5x5

Jumped 20lbs today because I couldn't find the plates to jump 10.

3. 7 x 2 pull ups

4. 400 meters run x 3 (120 seconds rest)

Strict Press + Rows

1. Strict Press 

x5

x5

x4

x3

x2

2. Bent over rows

135 5x5

Deadlifts + Close Grip Bench + Pull Ups

1. Deadlifts

325lbs 5x5 (I think I might have done 6 sets lol. I always lose count.)

Next week 335 deadlift 5x5

2. Close Grip Bench Press

165 6 sets of 5

Next week 175lbs 5x5

3. Pull Ups

6 sets of 2 reps

4. A few games of pick up basketball



Note: I feel great. No more bullshit box squats, floor presses and useless assistance work that doesn't help me at all.

Cleans + Squats

1. Cleans

135 5x5


2. Squats

250lbs 6 sets x 5 reps (was supposed to do 5 but then didn't know if got it right, so did one more just in case.)

3.  Jump & Run (Suicide x 1-- starting really easy and working up.)

Clean & Press + Rows + Jumps

1. Clean & Press

125lbs 5x5

2. Pull Ups

5 sets of 2 + 1 set of 5

3. Bent Over Row

125lbs 5x5


4. Jump session

Jumped around -- max height jumps averaged around 30-32".

5. Interval running + Suicide run x 1

Deadlift + Bench

1. Deadlift

315lbs 5x5

2. Neck Extensions and Flexions

2x20 extensions w/45lbs
2x20 flexions w/20lbs


3. Close Grip Bench Press

155 5x5 (I think I did 6 sets though lol)

4. Pull Ups

5 sets of 2 reps

Back Squats, Clean & Press

1. Back Squats

Worked up to 315x1 (Not happy with this considering before I started to do Box Squats, I was squatting 350 in my sleep. The conjugate method doesn't work well for me and I will certainly not do box squats to bring up my raw squat because experience has told me it doesn't work and many experienced lifters say the same.)


225 5x5



2. Clean and Press

110 5x5

3. Basketball and some sprints.

I'm not even gonna track down how many sprints I'm doing. Just run until I'm tired.

Front Squats & Deficit Deads

1. Front Squats

205 5x5


2.4" Deficit Deadlifts

Worked up to 315x4. Stopped there.


3.Farmers Walks

95x40 yards
120x 20 yards
145 x 15 yards


3. Basketball & Sprints

Played a bit of basketball and then just tossed that piece of crap around and run after it.