Hill Sprints @ 5:45am! No excuses!

I'm going to try to do some conditioning 3x a week (Monday, Wednesday and Friday) @ 5:30am in the morning.


Today, I took a weighted back pack with 35lbs and ran some hill sprints.

I ran 8 of them. Nothing too hard.


For those of you who say you don't have time to lift weights or run, MAKE some time for it. It doesn't have to be everyday, start with 1 or 2 days a week. Set some obtainable goals and then take action! When you reach your goals, set higher goals!

Pause Squats + Deadlifts + Light Bench

EVERYTHING felt REALLY HEAVY today. Not good.

1. Pause Squats

135x5
160x5
195x5

2. Deadlifts

320x5
360x3
405x1


3. Light Bench

185x5
135x16
135x8


4. V Bar Pull Ups-- pull ups up to sternum

7 sets x 3 reps

5. Incline Treadmill Sprints

15 x 15 seconds @ 16km/h -- 15 incline

Squats + Clean & Press + Pull ups

1. Squats

245x5
270x3
315x3

Weights felt like shit today, only managed 3 reps. This is a PR@ 209lbs anyway.


2.  Clean & Press

95x3
110x3
125x3

3. V-Bar Pull Ups

8 sets x 3 reps
1 set of 8 reps

I'm probably not lowering myself down enough so I need to work on this next time I do chins.


4. Incline Treadmill Sprints



14-15km/h x 15 seconds x 12 @ 15 incline

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