January
01/01
Rest
01/02
20 minute EMOM armor building complex. Alternated between a 5 yard crawl forward and back and 3 ab rollouts after each round.
01/03
Rest
01/04 TM= DL 365, MP 160
Deadlift: 3 x 5/3/1 @ 275, 315, 345, 365, 405
Military Press: 3 x 5/3/1 @ 120, 135, 155, 165
DB bench press: 3 x 8 @ 80lbs
Machine row: 3 x 8 @ 190
Belt squat march: 3 x 1 min @ 140lbs
Reverse hyper: 3 x 15 @ 100lbs
01/05
Rest
01/06
Rest
01/07 TM= S 275, B 240
Squat: 3 x 5/3/1 @ 205, 235, 260, 275, 295, 315
Bench: 3 x 5/3/1 @ 180, 205, 230, 245, 270
Seated DB press: 3 x 8 @ 60lbs
Weighted Dip: 3 x 5 @ 75lbs
Weighted Chin: 3 x 5 @ 50lbs
Belt squat march: 3 x 2 min @ 100lbs
Reverse Hyper: 3 x 20 @ 100lbs
01/08
Rest
01/09
Did some carries and KB snatches at the track with the family.
01/10
Rest
01/11 TM= DL 375, Press 165
Deadlift: 3 x 5 @ 245, 280, 315 x 8
Press: 3 x 5 @ 105, 125, 140 x 6
DB Bench press: 3 x 8 @ 85
Machine Row: 3 x 8 @ 200
01/12
Rest
01/13
Rest
01/14 TM= S 285, B 245
Squat: 3 x 5 @ 185, 215, 240 x 8
Bench: 3 x 5 @ 160, 185, 210 x 10
Chin: 3 x 5 @ 55
Dip: 3 x 5 @ 80
Belt March: 3 x 30sec @ 230
Reverse Hyper: 3 x 10 @ 150lbs
01/15
Rest
01/16
Rest
01/17
Rest
01/18 TM= DL 375, Press 165
Deadlift: 3 x 3 @ 265, 300, 335 x 7
Press: 3 x 3 @ 115, 135, 150 x 4
DB bench press: 3 x 8,6,6 @ 90lbs
Machine row: 3 x 8 @ 210
01/19
10 KB swings @ 55lbs
5,4,3,2,1 Goblet squats, @ 55lbs
5,4,3,2,1 Push-ups
5,4,3,2,1 TRX rows
01/20
Rest
01/21 TM= S 285, B 245
Squat: 3 x 3 @ 200, 225, 255 x 8
Bench: 3 x 3 @ 170, 195, 225 x 7
DB press: 3 x 8 @ 60
Weighted Dip: 3 x 8 @ 60lbs
Weighted Chin: 3 x 5 @ 60lbs
01/22
Carried rocks around the backyard for 20 minutes.
01/23
Rest
01/24
Rest
01/25 TM=DL 375, P 165
Deadlift: 3 x5/3/1 @ 280, 320, 355, 415
Press: 3 x 5/3/1 @ 125, 140, 155, 175
DB Bench press: 3 x 5 @ 95lbs
Row machine: 3 x 5 @ 220
01/26
Armor building complex 20 min EMOM
01/27 TM= S 285, B 245
Squat: 3 x 5/3/1 @ 215, 245, 275, 325
Bench: 3 x 5/3/1 @ 185, 210, 235, 275
Incline bench: 3 x 5 @ 185
Chin up: 3 x 8 @ bodyweight
01/28
Rest
01/29
Rest
01/30
01/31 TM= DL 385, P 170
Deadlift: 3 x 5 @ 250, 285, 325 x 10
Press: 3 x 5 @ 110, 125, 145 x 6
Incline: 3 x 8,8,7 @ 185
Chin up: 3 x 10 @ bodyweight
Belt squat: 3 x 8 @ 180