Thursday- Squat

Today felt good. I didn’t feel like I had a lot in the tank, but everything felt strong.

• Squats- Warm-up sets, 75% x 5, 80% x 5, 85% x 5
• Lunges- 4 x8
• Good Mornings- 3 x8
• Hammer Curls- 4×8

Lower body is going to be sore tomorrow! I can already feel it.

Now go train, and train hard!

Josh

Tuesdsay- Bench

I’ve been under the weather for a few days, so no posts. Sorry about that. Tuesday looked like this:

• Bench Press- Warm-up sets, 75% x 5, 80% x 5, 85% x 8
• Blast Strap Push-Ups- 5 x10
• Reverse Hand Pull Downs- 5×8
• Band Pull-a-Parts- 3×15

Short and sweet today. Still wasn’t feeling great, but couldn’t take another day away from the iron.

Now go train, and train hard!

Josh

Wednesday- Squat

Today was quick and the final squat session of this phase. Today’s training looked like this:

• Squat- Warm-up sets, 75% x 5, 85% x 3, 95% x 5
• Good Mornings- 4×8

Today was easy and hard at the same time. I was so tired I didn’t even feel like training, but I kicked myself in the butt and got after it. I am working on my squat form and this is the best my form has felt thus far. My knees do not feel beat up, which is a great thing. I also did 30 minutes on the treadmill later in the day.

Now go train, and train hard!

Josh

Tuesday- GPP

I really hate cardio work, but it is a must. So, as a baseline, I am going to spend 30 minutes on the treadmill each day. Now, this is not really what I consider conditioning work. This is a basic everyday activity to help keep my heart healthy so that I can continue to strength train. If you let your body go to crap, then pushing all the weights you want is pointless. So, you must at a minimum do basic conditioning to keep your body healthy. I will be adding in some greater GPP work in a  few weeks via sled dragging and various strongman lifts. I may do some sprints from time to time, but not on a regular basis. I don’t have much need for them. I am not training for a sport, but rather to get stronger. So, let the walking begin!

Josh

Friday- Bench

Today’s training was short and sweet:

• Bench Press- Warm-up sets, 75% x 5, 85% x 3, 95% x 5
• Blast Strap Pus-Ups- 5 x 10
• Dumbbell Rows- 3 x 15

That’s it. Not much to it. Just making gains.

Now go train, and train hard.

Josh

Wednesday- Deadlift

I changed things up a bit today. I have been dead lifting with a touch and go style, but I wanted to see how much of a difference resetting my form each rep would do. It was somewhat more difficult obviously, but I I liked the feel of being able to reset my form each rep. It only took a second or two at the most and I didn’t really notice any differencee in strength. So, I will be sticking with that way from here on out because I think it gives me a better idea of where I am. Here is what today looked like:

• Dead lift- Warm-up sets, 80% x 3, 85% x 3, 90% x 6
• Zercher Squats to Box- 5×5
• Good Mornings- 4 x8
• Barbell Shrugs- 3 x15
• Dumbbell Curls- 2×10

I have been struggling to find my ideal assistance work for my dead lift. I almost have my squat training down, but my dead lift gives me trouble. I will have it down pat very soon though….I hope!

Now go train, and train hard!

Josh

Monday- Military Press

Today’s training looked like this:

• Military Press- Warm-ups sets, 80% x 3, 85% x 3, 90% x 8!
• Dumbbell Press- Over Head, Palms Facing- 5 x10
• Dips- 70 Reps x BW
• Tricep Push downs- 3 x 15
• Reverse Hand Pulldowns- 4 x 8

 

I’m not sure why I did the tricep push downs today, other than to get a little pump in the triceps. I was not feeling the Dips today at all, but got through them. The weather is getting hotter and so is the garage!!!

Now go train, and train hard!

Josh