Sunday, March 25, 2012

Weekend Cardio

  • Saturday
    • Hiking - 3 mph, 1 hr, moderate hills
  • Sunday
    • Hiking - 3 mph, 1 hr, moderate hills

Thursday, March 22, 2012

Deadlifts

  • Deadlift
    • 5x135
    • 5x225
    • 1x275
    • 4x315
    • 4x315
    • 4x315
    • 4x315
    • 2x365
    • 2x365
    • 8x315
  • Sumo Deadlift
    • 3x225
    • 3x275
    • 3x315
  • Hip Thrusts
    • 8x135
    • 8x225

Wednesday, March 21, 2012

OHP 5/3/1 Cycle 1 Week 2

  • OHP
    • 10xbar
    • 5x65
    • 3x80
    • 3x90
    • 3x105
    • 7x115
  • Walking
    • 40:00, 3.5 mph, 2.33mi, 4% incline

Tuesday, March 20, 2012

5/3/1 Bench Cycle 1 Week 2

  • Bench Press
    • 10xbar
    • 5x95
    • 3x135
    • 3x155
    • 4x175
  • DB Floor Press
    • 5x60s
    • 5x70s
    • 5x70s
    • 5x70s
    • 5x70s
  • Walking
    • 40:00, 3.5 mph, 2.33mi, 4% incline
  • Jog
    • 12:00, 5 mph, 1mi, 4% incline

Monday, March 19, 2012

Smolov Prep Week 2

  • Squat
    • 5x135
    • 5x185
    • 1x225
    • 4x240
    • 4x240
    • 4x240
    • 4x240
    • 2x275
    • 2x307.5
    • 18x240 (PR +2 rep)
  • Front Squat
    • 3x135
    • 3x185
    • 1x225
  • Pause Squat
    • 3x225
    • 3x250
    • 3x275
Video of 18x240 and 3x275 pause squats:

Friday, March 16, 2012

Deadlifts + OHP 5/3/1 Cycle 1 Week 1

  • Deadlift
    • 5x135
    • 5x225
    • 1x275
    • 4x315
    • 4x315
    • 4x315
    • 4x315
    • 2x365
    • 2x365
    • 8x315
  • OHP
    • 10xbar
    • 5x65
    • 5x85
    • 5x95
    • 8x110
  • Sumo Deadlift
    • 3x225
    • 3x275
    • 3x315
    • 1x365
    • 1x385 (PR)
  • Hip Thrusts
    • 8x135
    • 8x225
  • Glute Bridges
    • 3x225
    • 3x225
    • 3x225

    Tuesday, March 13, 2012

    5/3/1 Bench Cycle 1 Week 1


    • Bench Press
      • 10xbar
      • 5x95
      • 5x125
      • 5x145
      • 6x165
    • DB Floor Press
      • 5x40s
      • 5x50s
      • 5x60s
      • 5x70s
    • Triceps Pushdown
      • 8x50
      • 8x50
      • 8x50
    • Walking
      • 35:00, 3.5 mph, 2mi, 4% incline

    Monday, March 12, 2012

    Smolov Prep Week 1 Day 1


    • Squat
      • 5x135
      • 5x185
      • 1x225
      • 4x240
      • 4x240
      • 4x240
      • 4x240
      • 2x275
      • 2x275
      • 16x240 (PR +1 rep)
    • Pause Squat
      • 3x225
      • 3x250
      • 3x275
    • Front Squat
      • 3x135
      • 3x185
      • 3x225