Friday - Press & Squats with Bodyweight Conditioning

Glad that it was a deload week as I ahve been moving and traveling downtown for work all week. Finally went to my new gym location today and did my Presses & Squats. Glad to be getting settled and back into a routine.

Time: 45 minutes

Press: 5@bar, 5@bar, 5@5

Squats: 5@25, 5@35, 5@45

Spartan Beginner Bodyweight Conditioning

Saturday Conditioning - KB1 & Deadlift/Push Up Super Set

Did an hour of good work this morning. Glad that time or other obligations were not a factor.

Time: 1 hour

Kettlebell 1 Conditioning (10x each side):
Windmills: 15 / 20 / 25 / 25 / 20
High Pulls: 15 / 20 / 25 / 25 / 25
Single Leg Deadlifts: 15 / 20 / 25 / 25 / 25
Side Lunge: 15 / 20 / 20 / 7@20 / 20
Thrusters: 15 / 20 / 25 / 20 / 20

Trapbar Deadlifts @25 with 10 Push Up Super Set x 10 in 15 minutes

Thursday - Pull Day & Farmers Carry

Feel like I am catching up from earlier this week when I did press and not pull. Today was all pull. I plan to do more push and pull on Saturday.

Time: 35 minutes - great to get a good workout in a short amount of time but I need to extend once I have 2 hours of my day back after we move

Lat Pull Machine: 10@70 / 10@85 / 10@100 / 5@115 / 5@130 / 2@145 / 5@130 / 3@145 / 5@130 / 3@145

Pull Up Machine: 5@20 / 5@18 / 5@16 / 5@14 / 5@12 / 3@10 **didn't want to push anymore heee since I wanted to come back strong on Saturday and this is already more pulling than I am used to

Farmer's Carry @225

Wednesday - Squats & Spartan BW Conditioning

After having some weak work outs earlier in the week I decided to make today a work day instead of a Yoga day. Will continue to push until my body tells me to take it easy.

Time: 50 minutes

Squats: 5@22.5 / 5@32.5 / 3@45 / 5@60 / 3@70 / 10@82.5

Spartan Beginner Body Weight Circuit - 3 rounds 

Tuesday - Press with Squat Super Set

Really weak today. I did well with my Press but should have put in some conditioning time when I saw that the Pull Up machine, and Lat Pull Down machines were all taken. I really feel like I am still recovering from this weekend. I need downtime that does not come from exercise but downtime from family.

Time: 20 minutes

Press: 5@bar / 5@bar / 3@2.5 / 5@10 / 3@15 / 7@17.5
10 BW Squats as Super Set for warm UPS and then 5 1 Pistol Squats each leg for work sets

Monday - Deadlifts with Push Up Super Set

Exhausted this morning. Got to gym late and didn't feel like doing any finishers. Slept a lot this weekend but still dragging.

Time: 25 minutes

Deadlifts: 5@30 / 5@45 / 3@55 / 5@75 / 3@87.5 / 6@100 ** week 3 of 5/3/1 go for as many reps on heaviest. Next week is deload. Wish I felt better since I know that I could have done more reps at 100%.

10 Push Up Super Set

Saturday - KB2 Conditioning

Went until I was gassed. Good work but would like to have gone longer.

Time: 45 minutes

• Turkish Get Ups (5 each side): 15, 20, 20, 20, 3@20 **gave out on the 5th set and wrapped it up
• 20 Swings: 30, 30, 30, 30
• Lunges (10 each leg): 15, 20, 25, 20
• Clean & Press (10 each side): 15, 20, 25, 25
• 20 Bodyweight Squats **legs didn't feel in the mood for weight

Friday - Pull Up Machine & Dips

The end of the week is tough. Got something in and have to plan to kill it with Kettlebell conditioning tomorrow.

Time: 25 minutes

Pull Machine: 10@20 / 5@18 / 5@16 / 5@14 / 5@12 / 5@12 / 4@12
Dip Super Set: 3 / 3 / 3 / 3 / 3 / 3 / 2

Thursday - Squats with Rows & Burpee Finisher

Woke up late and glad I did what I did. Second week in a row that Squat day was "lighter" than others.

Didn't complicate or think much about a conditioning finisher. Just did burpees.

Time: 30 minutes

Squats: 5@22.5/5@32.5/3@45/3@55/3@65/3@77.5 - had really good depth and form today
10 bodyweight Rows as Super Set

Burpee Finisher: 80 in 10 minutes 

Tuesday - Press & Pull with Burpee Conditioning

The Pressing felt really easy and I was able to up my game a little bit on the Lat Pulls. Burpee conditioning felt better but still something that I have to work on.

Time: 45 minutes

Press: 5@bar, 5@bar, 3@2.5/3@7.5/3@12.5/3@17.5
Squat Super Sets: 20/20/10 Archer/5-1/5-1/5-1

Lat Pulls: 10@70/10@85/5@100/5@115/5@130/2@145/5@130/2@145/3@130/10@115
5 (each side) Lunges Super Set with 10 on last set

Burpee finisher: 10 EMOM x 3; +40
Total Time: 9:10

Monday - Deadlifts, Carry & Conditioning

Did great with my 5/3/1 Deadlifts but my conditioning sucks.

Time: 45 minutes

Deadlifts: 5@30; 5@45; 3@55 / 3@67.5; 3@80; 3@92.5
10 Push Up Super Set

Farmer's Carry
1 Round Spartan BW Circuit
30 Burpees in 3:50

Saturday - Dips & Pulls with Deadlift & Push Up Conditioning Finisher

I realized that I can't do a pull up anymore and my dips are terrible if I try to do them for reps. I need a new focus on working these exercises for strength and not part of a conditioning program.

Time: 1:15

Dips: 5/2/2/2/1/2/2/1/1/0
Rings hold as a Super Set

Late Pulls: 10@70; 10@85; 5@100; 5@115; 3@130; 3@130; 3@130; 4@115; 3@115; 3@115

100# Trap Bar Deadlifts with Push UPS: 10&10; 10&10; 10&8; 10&7; 10&7; 10&6; 10&6; 10&7; 10&6; 10&7 

Friday - Squats & Rows

Just got in, did my work and went home. Did my 50 jumping jack, 40 squat, 30 sit up & 20 push up warm up. Need to incorporate the burpee.

Time: 25 minutes

Squats: 5@25; 5@30; 3@40 / 5@50; 5@60; 5@70
10 Row Super Set

Wednesday - Press & Pull with Spartan BW Finisher

Week 1, Day 1 of Press 5/3/1. Nothing much to report.

Time: 50 minutes

Press: 5@bar, 5@bar, 3@bar, 5@5; 5@10; 5@15
Squat Super Set: 20 each for the warm up sets, 5 1 legs squats for the work sets

Rope Lat Pulls: 5@70; 5@85; 5@100; 5@115; 5@130
10 Lunge Super Set

Bar Lat Pulls: 10@70; 5@85; 5@100; 5@115; 5@100
10 Lunge Super Set

6 Minute Fat Destroyer from Spartan Short Summer Workouts

Tuesday - Dealifts & Conditioning

Started Week 1, Cycle 1 of 5/3/1. The purpose is to continue my strength training while opening up time and energy for conditioning and saving my body from getting banged up and exhausted.

Time: 50 minutes

Deadlifts: 5@30; 5@37.5; 3@47.5; 5@60; 5@72.5; 5@87.5
10 Push Up Super Set

Farmer's Carry

2/3 Spartan Beginner Body Weight Circuit

Monday - KB Conditioning 1

After a long labor day weekend with poor eating, some rest and not working out, I found myself down 1 pound from 220 to 219.

The goal for today was to just get into the gym, break a sweat and have my body ready for tomorrow morning. I did that and even stopped short when I felt a pain in my back/glutes.

I am noticing that when I max out regularly I start to feel beat up after a few weeks and this is catching up with me. Now is the time to switch to 5/3/1 with conditioning so that I can remain in the groove while letting my body recover from heavy lifting a bit. Also need to make sure that I am properly conditioned for the Beast in two months.

Time: 20 minutes

Kettlebell Conditioning, 10Reps each side

Windmills: 20; 30; 30
High Pulls: 20; 30; 30
Single Leg Deadlifts: 20; 30; **this is where my back pulled out
Side Lunges: 20; 30
Thrusters : 20; 30
 

Thursday - Squats & Rows

Didn't want to go too heavy since my leg is not 100% so I tried to do my best with reps. This included doing sets and reps on the way down finishing off with 10 reps @45 on my last set. 86 work set reps spread over 13 sets.

In hindsight, I think that I can go deeper if I spread my legs out a bit and point my toes out. Something that I need to try next time.

Time: 40 minutes

Squats: 10@25; 10@35; 10@45; 10@55; 5@65; 5@70; 5@75; 5@80; 3@85; 5@85; 3@80; 5@70; 10@45
10 TRX Rows as Super Set. 130 total rows.