Incline Bench

I'm really liking the early morning sessions. Woke up at 5:45 today, ate and headed off @ 6:30.


1. Incline Bench

125x3
145x3
160x3

Not flat benching as a main movement anymore.


2. DB Press

A few sets of 6-8. Should have went way lighter though.


3. Pull Ups

3 pulls
3 pulls
3 pulls
5 pulls
2 pulls

Total: 16

Need to set a better progression scheme for this.

4. Lat Pull Downs

100x20
120x10
110x10

5. Incline Treadmill Sprints

16km/h @ 15 incline x 5 sprints @ 15 seconds each.

Squats + Deadlifts

1. Squats

210x3
260x3
295x3
315x1
335x1

2. Deadlifts

290x3
340x3
385x3
405x1
425x1

3. Squats

135 3x10

4. RDL

135 3x10

5. Incline Treadmill Sprints

16km/h @ 15 incline x 5 (Starting very easy for these-- 10 seconds and 15 seconds makes a big difference... at least for me)

Clean & Press

Woke up at 6 today and headed to the gym at 7. I like it this way.

1. Clean & Press

90x3
100x3
115x3
135x1

145x1



180x1 Power Clean
205x1 Power Clean



2. Pull Ups

24 pull ups 8x3

2 sets iso holds @ 30 seconds at the top

3. Boring But Big Overhead press

5x10 w/ 65lbs (way too light-- will bump this up next week)

4. Incline Treadmill Sprints

16km/h @ 15 incline-- 15 second sprints x 5 (starting light because I added 5 seconds to each sprint.

Squats + Bench+ Incline Bench + Rows

1. Squats
135x5
165x5
195x5
225x1
245x1
270x1
290x1
315x1

2. Bench

125x5
145x5
165x5
145x8

3. Rows

80x10
100x10
145x8

4. Incline Treadmill Sprints

16km/h @ 15 incline

16 sprints x 10 seconds each-- I think last one was 15 seconds

5. Incline Bench

110x5
135x5
145x5

6. Neck work

Deadlifts

1.Deadlifts

275x5
320x5
360x5
405x1
450x1

Boring But Big Deadlifts
225x10
315x8... rest for 30 seconds and then 2 more reps
275x10
225x10
225x10

2. Incline Treadmill Sprints

16km/h @ 15 incline

x15 sprints 10 seconds each

Last one was 20 seconds

Squats + Clean & Press

1. Squats

210x5
240x5
270x6
315x1 x 2 sets


2. Clean & Press

90x3
100x3
110x3
135x1

3. Pull Ups

1x3 pull ups
3x5 pull ups
1x2 pull ups

4. Incline Treadmill Sprints 16km/h --15 highest incline

x 12 sprints in 10 minutes

Squats + Deads + Chins

1. Squats
135x10
180x10
225x5
270x8

2. Deadlifts

225x3
270x3
315x3
385x3
405x3

3.Pull Ups

4 sets x 5 reps

4. Incline Treadmill Sprints -- 16km/h (15 incline)

10 sprints in 7:16 minutes (10 second sprints)

Press

1. Overhead Press 90lbs 3x5 Warm up

2. Close Grip Bench
135x5
145x4
155x3
165x2
180 x 3 singles

3. DB Cleans
35x10
40x10
50x10

4. Overhead Tri extensions
35x20
55x15
40x20


5. Incline Treadmill Sprints

20 seconds x 3 16km/h
20 seconds x 2 14km/h
20 seconds x 3 10km/h

Strict Press

1. Overhead Press

140 x 3

2. Incline Treadmill Sprints @ 16km/h + 15 incline (highest)

20 second sprints x 3

10 second sprints x 5

Deadlifts + Bench

1. Deadlifts

365 5x5

2. Bench Press

180 5x 3,3,4,1,1

3. Incline Treadmill Sprints

8 x 10 second sprints

Goal is to run 8 x 10 second sprints @ 16km/h and 15 incline grade (highest) in 15 minutes 3x a week. Then I will go from there.

Cleans + Squats

1. Cleans

155lbs 5x5

2. Squat

Couldn't find 35's so I had to jump to 315

5x2

3. Incline Treadmill Sprints 16km/h -- Highest Incline


20 x 10 second sprints