I call this 30/30 Death Punch
15 rounds
Warm down: 100 crunches, hipflexor exercises
Forgot to put this up yesterday. Was more focused on surviving the evening after this session. I was toast.
Bodyweight 200.0
Foam rolled lightly just to get sliding around, dynamic warmup, and light bar movements to loosen up.
Getting right to work:
Back squat warm up working up to 205 in sets of 6-8
5 x 5 backsquat @ 225lb (75% of max)
5 x 3 hang clean from mid thigh @ 145lb (65%)
3 x 3 Hex-bar deadlift @ 180lb
3 x 5 SLDL @ 180lb
Week 1, day 2.
Not a lot on the program today, but I’m not gonna add much because that was what knocked me off the program and into injury last time.
Light foam roll at home after work then a quick dynamic warmup and some bar movements plus a little weight before lifting.
Main sets:
5 x 3 BTN jerk @ 145lb
4 x 5 push press @ 135lb
3 x 5 jerk dip squat @ 165lb
2 x 5 bench press @ 135, 185lb
3 x 4 bench press @ 205lb
Ya boys. 2 days in a row. Got a full hour on the tread tonight. Really trying to exercise a minimum of 3 times a week.
Situated in the city of Bossier City tonight. Fun Fact: a 1925 fire burned down half the downtown. That’s about as fun as it gets. Sorry.
9.5 hours of driving today. Got right onto the treadmill for 45 minutes when I arrived in Monroe, LA.
Fun fact: Monroe is home to Duck Commander and the entire cast of Duck Dynasty.
Keep it up fam.
Starting the 1st 4-week catalyst athletics leg strength block today. Moving from 3 workouts or fewer per week to 5 is gonna be tough, but it’s all programmed so I just have to get in and get to it without getting hurt. Im gonna try to work in some chest, shoulders, and arms in there when I can. Gg my legs.
Definitely guessed on some of these max numbers for reference.
Back squat: 295lb
Front squat: 225lb?
OH squat: 155lb?
Snatch: 135lb
C & J: 205lb
Clean: 225lb
Jerk: 205lb
Who knows how those will treat me.
Bodyweight: 198.2
Foam rolled, dynamic warmup, and some decent lower body mobility work.
Warmed up with 3 x 8 back squat @ 135, 155, 185lb
Working sets:
3 x 10 back squat @ 190lb
5 x 3 hang snatch @ 95lb
3 x 3 Halting snatch deadlift @ 115lb
5 x 3 OH squat @ 80lb
Edit: I did NOT get bench and incline press snuck in there. It’s late and I’m exhausted
Tried to sneak some bench press and incline bench in there
Warm up was lots of lower body movements to loosen up after the first half of the week. Ended out with some light YTWLs and shoulder stretches.
Bench press:
3 x 5 working from 135-205lb
4 x 6 @ 215lb (felt like I could do a little more)
1 x to failure @ 155lb
Accessory work:
3 x 12 DB french curl
3 x 10 weighted dips
5 x 5 incline bench @ 135lb
3 x 15 tricep push down
3 rounds
Exercising is real. Real hard. Keep it up fam
Roll out and do a bit of mobility.
Legs
Back Squat – 100 reps at 185 lbs
Averaged 30 seconds per set, 1:30 rest – did it in 16 minutes.
6 sets of 12
2 sets of 14
Hamstring curls – 5 sets of 10
Calve raises (I know carder…) – 4 sets of 20
Abs – 4 sets of 20
Warm up – 2000m Row All out – 7:09 – Went out way too fast and it hurt.
Working Set:
Four rounds:
Warm Down
100 crunches; 20 leg lifts
