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Torrid

Cunning Linguist
@Gold
Joined
Mar 11, 2008
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220
Age: 28
Weight: 208lbs

(I already know I set the squat and bench maxes too low, but it'll work itself out in the next couple of months when I increase their base for the equation. I've posted videos of higher maxes here before, but I've lost some strength and was off a program for awhile - just really doing whatever. So, here I am restarting.)


3/06/17

1RM for equation

Squat: 435

OHP: 220

DL: 515

Bench: 330


Week 1:

Monday

Goals: 305 x 5, 325 x 5, 345 x 5

Completed: 135 x 5, 135 x 5, 225 x 5, 305 x 5, 325 x 5, 345 x 5, 225 x10, 225 x 10, 225 x 10, 225 x 10, 225 x 10

75 minutes LISS


Tuesday

Goals: 155 x 5, 165 x 5, 175 x 5

Completed: 95 x 5, 95 x5, 155 x 5, 165 x 5, 175 x 5

One arm press: 55 x 10 (2x), 55 x 10 (2x), 55 x 10 (2x)

KB OHP: 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10

75 minutes LISS


Wednesday

Bodyweight Bullshit

Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close)

60 minutes LISS


Thursday (strained my leg, so moved to Friday)

Goal: 355 x 5, 385 x 5, 415 x 5

Completed: RDL 135 x 5, 135 x 5, 135 x 5

DL 135 x 5, 225 x 5, 315 x 5, 355 x 5, 385 x 5, 415 x 3, 225 x 10, 225 x 10, 225 x 10


Friday (switched to Thursday)

Goal: 225 x 5, 245 x 5, 265 x 5

Completed: 135 x 5, 185 x 5, 225 x 5, 245 x 5, 265 x 5, 185 x 10, 185 x 10, 185 x 10, 185 x 10, 185 x 10 OHP (behind the head): 95 x 10, 95 x 10, 95 x 10

45minutes LISS

Saturday

SLDL

Completed: RDL 135 x 5135 x 5, 135 x 5

SLDL 135 X 5, 225 X 5, 225 X 5, 225 X 5

OAR 88 x 10 (2x), 88 x 10 (2x), 88 x 10 (2x)

30 mins kicking bagwork

75 mins LISS


Sunday

Didn’t do anything because my fridge broke and ruined my day.
 
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Week 2:

3/13/17

Monday

Squat
Goals: 325 x 3, 345 x 3, 375 x 3

Completed: 135 x 5, 135 x 5, 225 x 5, 285 x 3, 325 x 3, 345 x 3, 375 x 3, 225 x 10, 225 x 10, 225 x 10, 225 x 10, 225 x 10

75mins LISS

Going to post a few videos of today's work whenever I upload them; not a great angle though.

Probably set my Squat max too low still, just from how things are feeling already, but that's fine.
 
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Tuesday

OHP

Goals: 165 x 3, 175 x 3, 185 x 3

Completed: 95 x 5, 95 x 5, 135 x 5, 165 x 3, 175 x 3, 185 x3, 115 x 10, 115 x 10, 115 x 10

One Arm OHP: 75 x 3 (2x), 75 x 3 (2x), 75 x 3 (2x)

30 minutes kicking bagwork

75 minutes LISS
 
Wednesday

Bodyweight Bullshit

Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close)

30 min boxing bagwork

60 mins LISS
 
Thursday

DL

Goals: 385 x 3, 415 x 3, 435 x 3

Completed: RDL 135 x 5, 135 x 5, 135 x 5 DL 135 x 5, 225 x 5, 315 x 5, 385 x 3, 415 x 3, 435 x 3, 225 x 5, 225 x 5, 225 x 5

60 mins LISS



Friday

Bench

Goals: 245 x 3, 265 x 3, 285 x 3

Completed: 135 x 5, 135 x 5, 185 x 5, 245 x 3, 265 x 3, 285 x 3, 185 x 10, 185 x 10, 185 x 10, 185 x 10, 185 x 10

Standing KB OHP 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10

75 mins LISS
 
Saturday

SLDL

Completed: RDL 135 x 5, 135 x 5, 135 x 5 SLDL 135 x 5, 225 x 3, 275 x 3, 275 x 3, 275 x 3

OAR: 88 x 10 (2x), 88 x 10 (2x), 88 x 10 (2x)

Upright KB Row: 50 (2x) x 8, 50 (2x) x 8, 50 (2x) x 8

Max Effort Jumps

30 minutes boxing bag work

75 minutes LISS
 
Monday

Squat

Goals: 325 x 5, 375 x 3, 415 x 1

Completed: 135 x 5, 135 x 5, 225 x 5, 325 x 5, 375 x 3, 415 x 1, 225 x 10, 225 x 10, 225 x 10

KB Front Squat 50 (2x) x 10, 50 (2x) x 10, 50 (2x) x 10

60 mins LISS
 
Tuesday

OHP

Goals: 165 x 5, 185 x 3, 205 x 1

Completed: 95 x 5, 95 x 5, 135 x 5, 165 x 5, 185 x 3, 205 x 1, 115 x 10, 115 x 10, 115 x 10

One Arm Press 55 x 10, 55 x 10, 55 x10

30 minutes kicking bag work

60 minutes LISS
 
Forgot to upload this yesterday:


Wednesday

Bodyweight Bullshit

Completed: 15 sets x 5 reps Pullup variations from dead hang (wide neutral, overhand, chin up), 15 sets x 10 reps Pushup variations (on bars, elevated plane, close)

60 mins LISS

This is by far my least favorite day; it bores me and I just have no fun doing it. However, when I abandoned bodyweight work in the past, I did feel as though some deficiencies were manifesting in my other work.

Maybe I'll lower the set range, keep the rep range, and add a light weight vest (20lbs) or something to change things up - I don't really know yet.
 
Thursday

DL

Goals: 385 x 5, 435 x3, 485 x 1

Completed: RDL 135 x 5, 135 x 5, 135 x 5

DL 135 x 5, 225 x 5, 315 x 5, 385 x 5, 435 x 2 + 1 (had to reset), 485 x 1, 225 x 10, 225 x 10, 225 x 10

70 minutes LISS

The 1RM is always easier than the sets of five or three, so I'm going to have to take some video and figure out where my form is breaking down during the longer sets.

I swear, in the last six months, it's honestly like I'm slowly unlearning how to DL.
 
Friday

Bench

Goals: 245 x 5, 285 x 3, 315 x 1

Completed: 135 x 5, 135 x 5, 245 x 5, 285 x 3, 315 x 1, 185 x 5, 185 x 5, 185 x 5, 185 x 5, 185 x 5

90 minutes LISS


Saturday

SLDL

Completed: RDL 135 x 5, 135 x 5, 135 x 5

SLDL 135 x 5, 225 x 5, 285 x 3, 315 x 1

Versa Climber 5 min Tabata Interval

45 minutes LISS

I just suck lately. Not doing any bag work, HITT, and barely any assistance work. Hopefully after this deload week I'll be able to post some workouts that are longer. During the deload I'll be doing a lot more Versa Climber and bag work.
 
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