December
Beautiful view walking back after finding our Christmas Tree.
General Outline: The gym has opened back up but with COVID still spiking the goal will be to limit time in the gym and keep things simple.
Daily: 30-60 minute fasted walk with the dogs.
Monday: Workout A
Wednesday: Workout B
Friday: Workout C
Workout A: at gym
Incline Bench: 3 x 5, 6, 8
Military Press: 3 x 5, 6, 8
Weighted Dip: 3 x 5, 6, 8
Belt Squat march + reverse hyper.
Workout B: at gym
Deadlift: 3 x 5, 6, 8
Weighted Chin: 3 x 5, 6, 8
Chest supported Row: 3 x 5, 6, 8
Belt Squat march + reverse hyper.
Workout C: At home
Overhead squat: 3 x 5, 6, 8
KB complex: 15-30 min.
12/01
Incline: 3 x 5(195), 6(175), 8(155)
Military Press: 3 x 5(135), 6(120), 8(100)
Dip: 3 x 5(60), 6(50), 12(25)
12/02
Mobility work
12/03
Deadlift: 3 x 5(365), 6(315), 8(275) all double overhand grip
Weighted Chin: 3 x 5(50), 6(35), 6(25)
Low Row: 3 x 5(15), 6(14), 8(12)
Bicep curl machine: 1 drop set to failure.
12/04
Rest
12/05
Hiked out to find a Christmas Tree in the morning.
Overhead squat: 3 x 5(135), 6(125), 8(115)
KB Complex:
5 rounds @ 20 kg
5 DB KB presses
5 Front KB Squats
25 yard stone carry @ 122lbs
12/06
Rest
12/07
Was planing on hitting workout A at the gym but was still sore from the overhead squats. Did a 15 AMRAP complex with my 35lb KB instead just to get the blood moving.
12/08
Incline: 3 x 5(195), 6(185), 8(165)
Military: 3 x 5(135), 6(125), 8(105)
Dips: 3 x 5(75), 6(60), 12(25)
Belt squat march: 1 x 5min @ 90lbs. Every minute 5 squats slightly varying the stance each time.
12/09
Rest
12/10
Deadlift: 3 x 5(365), 6(325), 8(285) warmed up with the usual 135, 225, 275, 315 and 1 minute of light belt squat marches and 25 reverse hypers in between warmup sets.
Chin up: 3 x 5(60), 6(50), 8(25)
Row machine: 3 x 5(190), 6(170), 8(110)
Ab roll out: 3 x 5
12/11
Rest
12/12
Overhead Squat: 3 x 5(145), 6(125), 8(115)
Goblet squat + suitcase carry: 8 Goblet squats followed by a 20 yard suitcase for 8 straight rounds. A toned down version of “The Eagle”
Press ladder: Lined up all my KBs and clean and pressed each one. Then switched hands. 25lb, 35lb, 20kg, 55lb, 75lb. 10 TRX rows in between each round.
12/13
Rest
12/14
Incline Bench: 3 x 4(205), 6(185), 8(165)
Military: 3 x 5(145), 6(125), 8(105)
Dips: 3 x 5(80), 6(65), 12(30)
Belt squat march 3 x 2 min @ 90, 90, 45
Ab roll out 3 x 5
Reverse hyper 3 x 20 @ 70
12/15
Rest
12/16
Going to get back on 5/3/1 strength progression for my major lifts. Goals are a 500lb double overhand deadlift, 400 lb back squat, 300lb bench and bodyweight overhead press. Bodyweight is currently at 205ish.
Deadlift: worked up to a 1 RM. Hit 405 double overhand no problem. 425 slipped out of my left hand… Want to build up to a 500lb double overhand.
Press: worked up to a 1 RM. Hit 175 and was still a little sore from my workout 2 days ago. I think fresh 185 would go up but I’ll use the 175 as my max for the 5/3/1 strength progression.
12/17
Rest
12/18
Work up to a max back squat. I haven’t back squatted in over 6 months but 305 went up and I called it there.
Work up to a max bench. 265.
12/19
12/20
12/21 Training Max 405 x .9=365 175 x .9= 157.5=160.
WK 1. 3 x 5 @ 65%, 75%, 85%. WK2. 3 x 3 @ 70%, 80%, 90%. WK3 3 x 5/3/1. 75%, 85%, 95%.
Deadlift(365): 3 x 5 @ 235, 275, 310 x 8
Press(160):3 x 5 @ 105, 120, 135 x 6
Row machine: 3 x 10 @ 150
DB bench press: 3 x 8 @ 70lbs
12/22
KB complex 20 AMRAP
12/23
Rest
12/24 Training max Squat: 305 x .90= 275 Bench: 265 x .9=240.
Squat: 3 x 5 @ 180, 205, 235 x 8
Bench: 3 x 5 @ 155, 180, 205 x 10
Chin ups: 1 x 10
Dips: 1 x 20
Reverse Hyper: 1 x 25 @ 50lbs
12/25
20 min EMOM Armor building complex @ 20kg. I read Wim Hof’s newest book and have been practicing the breathing techniques and cold exposure. Did this outside in shorts. Temp was in the 20s but I felt great!
12/26
Hike down to the river and some cold exposure!
12/27
Rest
12/28 TM= DL 365, MP 160 (70%, 80%, 90%)
Deadlift: 3 x 3 @ 255, 295, 330 x 5
Military: 3 x 3 @ 115, 125, 145 x 4
DB bench press: 3 x 8 @ 75
Machine row: 3 x 10 @ 170
TABATA sprint work on the “HIIT Treadmill” at the gym. Took me a couple of minutes to figure out how to work it up but just about threw up at the end of the 4 minutes.
12/29
Armor building complex 20 min EMOM.
12/30
Rest
12/31 TM= S 275, B 240
Squat: 3 x 3 @ 195, 225, 255 x 5
Bench: 3 x 3 @ 170, 195, 215 x 6
Seated DB press: 3 x 10 @ 55lbs
Chin up: 3 x 10 @ bodyweight
Dip: 3 x 20 @ bodyweight
Belt squat march: 3 x 2 min @ 90lbs
Reverse hyper: 3 x 25 @ 60lbs