Week of 1/17 3+
1/17
Press: 140x3, 160x3, 180x4
CGBP: 185x8, 215x8, 245x6
Chips/dips at 45lbs: 8/6, 8/6, 8/7
1/18
DL 315x3, 365x3, 405x6
Hill sprints: 60m/30m repeats by 8
1/24
Bench 235x3, 265x3, 300x3
Chins/dips at 45lbs 9/6, 8/7, 9/7
1/25
Squat 275x3, 315x3, 355x3
RDL 265x5x3
Hill sprints
Press: 140x3, 160x3, 180x4
CGBP: 185x8, 215x8, 245x6
Chips/dips at 45lbs: 8/6, 8/6, 8/7
1/18
DL 315x3, 365x3, 405x6
Hill sprints: 60m/30m repeats by 8
1/24
Bench 235x3, 265x3, 300x3
Chins/dips at 45lbs 9/6, 8/7, 9/7
1/25
Squat 275x3, 315x3, 355x3
RDL 265x5x3
Hill sprints
Week of 1/10 5+
1/10
Press 135x5, 150x5, 170x7
CGBP 155, 185, 210 for 10
Dips/chins with 25lbs: 3 sets of 8/8
1/11
DL 290x5, 335x5, 380x8
KB swings: 20, 10 breaths, 4 rounds
1/13
Bench: 215x5, 250x5, 285x5
BBB bench: 235x10x4, then 9
Chins/dips with 35lbs: 8/7, 8/6, 8/6
1/14
Squat: 255x5, 295x5, 335x5 then HBBS 265x5
RDL: 265x4x2
Hill sprints
Press 135x5, 150x5, 170x7
CGBP 155, 185, 210 for 10
Dips/chins with 25lbs: 3 sets of 8/8
1/11
DL 290x5, 335x5, 380x8
KB swings: 20, 10 breaths, 4 rounds
1/13
Bench: 215x5, 250x5, 285x5
BBB bench: 235x10x4, then 9
Chins/dips with 35lbs: 8/7, 8/6, 8/6
1/14
Squat: 255x5, 295x5, 335x5 then HBBS 265x5
RDL: 265x4x2
Hill sprints
Week of 1/4 Deload
1/4
Press: 95, 115, 135 for 5
CGBP 135, 155, 185 for 5
DL 205, 255, 305 for 5
Dips and chins: 3 sets of 10
Press: 95, 115, 135 for 5
CGBP 135, 155, 185 for 5
DL 205, 255, 305 for 5
Dips and chins: 3 sets of 10
Week of Dec 22 1+
12/22
Press: 170x5, 195x3, 215F, 205x1. Reset time again
CGBP: 195, 225, 255 for 5
Chins: 35lbs x 10, 10, 7
Dips: 10lbs x10x3
12/26
DL: 375x5, 425x3, 475F. WTF?
KB swings: 20, 10 breaths, 4 rounds
Bench???
12/29
Squat 285x5, 325x3, 365x2, then HBBS for easy 225x6
RDL 225x6x3
Press: 170x5, 195x3, 215F, 205x1. Reset time again
CGBP: 195, 225, 255 for 5
Chins: 35lbs x 10, 10, 7
Dips: 10lbs x10x3
12/26
DL: 375x5, 425x3, 475F. WTF?
KB swings: 20, 10 breaths, 4 rounds
Bench???
12/29
Squat 285x5, 325x3, 365x2, then HBBS for easy 225x6
RDL 225x6x3
Week of 12/10 3+
Wed 12/10
Press: 160x3, 180x3, 205x2
CGBP: 180x8, 210x8, 240x6
Chins: 35lbs x8x3
Dips: 8, 8, 8
Thursday 12/11
DL 355x3, 405x3, 450x3
Monday 12/15
Bench: 230x3, 265x3, 295x4
BBB bench: 235x10x3, then 8 and 8
Chins: 35lbs x9x3
Dips: 12, 12, 12
Fri 12/19
Squat 270x3, 305x3, 345x4
KB swings (2pd): 20 swings, rest ~30s, 4 sets
Press: 160x3, 180x3, 205x2
CGBP: 180x8, 210x8, 240x6
Chins: 35lbs x8x3
Dips: 8, 8, 8
Thursday 12/11
DL 355x3, 405x3, 450x3
Monday 12/15
Bench: 230x3, 265x3, 295x4
BBB bench: 235x10x3, then 8 and 8
Chins: 35lbs x9x3
Dips: 12, 12, 12
Fri 12/19
Squat 270x3, 305x3, 345x4
KB swings (2pd): 20 swings, rest ~30s, 4 sets
Week of 12/1 5+
Monday 12/1
Press 150x5, 170x5, 195x3. WTF?
CGBP: 150, 185, 210 for 10
Chins: 25lbs x10x3
Shoulder work with 10s: 18s, 18s, 18s
Thursday 12/4
Deadlift 325x5, 375x5, 425x6
Sunday 12/7
Bench 215x5, 245x5, 280x7
BBB Bench 225x10x5
Squat 250x5, 285x5, 325x5
RDL 205x6x3
Chins 35lbs x6x3
Press 150x5, 170x5, 195x3. WTF?
CGBP: 150, 185, 210 for 10
Chins: 25lbs x10x3
Shoulder work with 10s: 18s, 18s, 18s
Thursday 12/4
Deadlift 325x5, 375x5, 425x6
Sunday 12/7
Bench 215x5, 245x5, 280x7
BBB Bench 225x10x5
Squat 250x5, 285x5, 325x5
RDL 205x6x3
Chins 35lbs x6x3
Week of 11/25 DELOAD
Tues 11/25
Press 95, 115, 135 for 5
CGBP 140, 170, 205 for 5
DL 195, 245, 295 for 5
Chins 25x10, x10
?????
Press 95, 115, 135 for 5
CGBP 140, 170, 205 for 5
DL 195, 245, 295 for 5
Chins 25x10, x10
?????
Week of 11/10 1+
Wed 11/12
Press: 165x5, 190x3, 210x1
CGBP: 225x5, 255x5, 290x2 (time for reset)
Thurs 11/13
DL 365x5, 415x3, 465x1
Ab wheel: 12, 12, 12
Bench???
Wed 11/19
Squat: 280x5, 315x3, 355x3
RDL 225x5x2
Ab wheel 12, 12, 12
Press: 165x5, 190x3, 210x1
CGBP: 225x5, 255x5, 290x2 (time for reset)
Thurs 11/13
DL 365x5, 415x3, 465x1
Ab wheel: 12, 12, 12
Bench???
Wed 11/19
Squat: 280x5, 315x3, 355x3
RDL 225x5x2
Ab wheel 12, 12, 12
Week of 11/3 3+
Monday 11/3
Press 155x3, 175x3, 200x2
CGBP 205x8, 240x8, 275x6
Chins 25lbs x9x3
Wednesday 11/5
DL 340x3, 390x3, 440x3 then x1
KB swings: 3 sets of 20
Saturday 11/8
Bench 225x3, 265x3, 290x5
BBB Bench 245x10x3
Sunday 11/9
Squat 265x3, 300x3, 335x5
Press 155x3, 175x3, 200x2
CGBP 205x8, 240x8, 275x6
Chins 25lbs x9x3
Wednesday 11/5
DL 340x3, 390x3, 440x3 then x1
KB swings: 3 sets of 20
Saturday 11/8
Bench 225x3, 265x3, 290x5
BBB Bench 245x10x3
Sunday 11/9
Squat 265x3, 300x3, 335x5
Week of 10/16 5+
Saturday 10/16
Press 145x5, 165x5, 190x3. WTF
CGBP 170, 205, 240 for 10
Chins: 25lbs x10x3
Sunday 10/17
DL 320x5, 365x5, 415x6
Neck 25lbs x20x3
Ab wheel 25lbs x10x2
Field sprints
Tuesday 10/21
Bench ?
Wed 10/22
Squat 245x5, 280x5, 315x6
Neck 25lbs x25x3
Hill sprints
Press 145x5, 165x5, 190x3. WTF
CGBP 170, 205, 240 for 10
Chins: 25lbs x10x3
Sunday 10/17
DL 320x5, 365x5, 415x6
Neck 25lbs x20x3
Ab wheel 25lbs x10x2
Field sprints
Tuesday 10/21
Bench ?
Wed 10/22
Squat 245x5, 280x5, 315x6
Neck 25lbs x25x3
Hill sprints
Week of 10/13 Deload week
Tuesday 10/14
Press: 95, 115, 135 for 5
CGBP: 135, 170, 205 for 5
Deadlift: 225, 285, 335 for 5
Neck harness: 15lbs x30x3
Press: 95, 115, 135 for 5
CGBP: 135, 170, 205 for 5
Deadlift: 225, 285, 335 for 5
Neck harness: 15lbs x30x3
Week of 10/6 1+ Week
Monday 10/6
Press 165x5, 185x3, 205x2
CGBP: 225x5, 255x5, 285x5
Chins: 25lbs x10x3
Tuesday 10/7
Deadlift: 420x3, 475x2, 530xF
Neck harness: 15lbs x20x3
Hill sprints: ~60yd up Genesee. 12 sprints, walk down, go again immediately.
Friday 10/10
Bench: 270x5, 315x2, 345xF
BBB bench: 245x10x4. Only got 9 on set 5
Squat: Felt like crap so just did 315x5x3
Sunday 10/12
G-20-40-40-20-G sideline to sideline, walk 20 yards after each, walk back to other goal line after set. 3 times
Tackling sled 4, 4
Press 165x5, 185x3, 205x2
CGBP: 225x5, 255x5, 285x5
Chins: 25lbs x10x3
Tuesday 10/7
Deadlift: 420x3, 475x2, 530xF
Neck harness: 15lbs x20x3
Hill sprints: ~60yd up Genesee. 12 sprints, walk down, go again immediately.
Friday 10/10
Bench: 270x5, 315x2, 345xF
BBB bench: 245x10x4. Only got 9 on set 5
Squat: Felt like crap so just did 315x5x3
Sunday 10/12
G-20-40-40-20-G sideline to sideline, walk 20 yards after each, walk back to other goal line after set. 3 times
Tackling sled 4, 4
Week of 9/22 3+ Week (extended)
9/23
Press: 155x3, 170x3, 195x3
CGBP: 205x8, 235x8, 270x6
Chins: 25lbs x9x3
9/24
DL: 390x3, 445x3, 500x1 (F2)
Neck harness: 10lbs x25x3
9/30
Bench: 255x3, 390x3, 325x1 (no spotter)
BBB bench: 235x10x5
Chins: 25lbs x9x2
10/2
Squat: 315x3, 355x3, 365x2. Shit day.
Neck harness: 10lbs x30x4
Hill sprints: ~50yd up, walk down, go again immediately. 10 sprints at ~90%.
10/4
Hill sprints: 50yds up, walk down, go again immediately. 16 sprints at ~90%, with an extra up/down walk after #8
Press: 155x3, 170x3, 195x3
CGBP: 205x8, 235x8, 270x6
Chins: 25lbs x9x3
9/24
DL: 390x3, 445x3, 500x1 (F2)
Neck harness: 10lbs x25x3
9/30
Bench: 255x3, 390x3, 325x1 (no spotter)
BBB bench: 235x10x5
Chins: 25lbs x9x2
10/2
Squat: 315x3, 355x3, 365x2. Shit day.
Neck harness: 10lbs x30x4
Hill sprints: ~50yd up, walk down, go again immediately. 10 sprints at ~90%.
10/4
Hill sprints: 50yds up, walk down, go again immediately. 16 sprints at ~90%, with an extra up/down walk after #8
Week of 9/15 5+ Week
9/14
Press: 140x5, 165x5, 185x5
CGBP: 170, 205, 235 for 10
Chins: 25lbs x9x3
9/15
DL: 365x5, 415x3, 475x4 (F5)
Ab wheel: 15, then 25lbs x10
9/17
Bench: 235x5, 270x5, 310x3. No spotter, didn't want to fail on 4
BBB bench: 225x10x5
Squat: 290x5, 330x3, 375x3. Shit day
Neck harness: 10lbs x20x3
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