JANUARY 22nd-26th
Monday January 22nd TTF LOWER WARM UP SQUATS (65lb bar) 5x2 Worked up to 515lbs RDL’s (DB’s) 4x4. 50/65/80/100/110lbs Single leg curls 3x5 plate #1 AbCore 3x12 w/70lbs Tuesday January 23rd TTF UPPER BODY DB MIL sit 3x12 40/50/60lbs Chest Flys 3x12 Plate 12 all sets Barbell Curls 4x8 last set 95lbs Wednesday January 24th Neck […]
January 15th-20th
Monday January 15th TTF LOWER WARM UP SQUATS (65lb bar) 5x4. Worked up to 425lbs RDL’s (DB’s) 4x5. 35/50/65/80/100lbs Single leg curls 3x5 plate #1 AbCore 3x12 w/70lbs Tuesday January 16th Echo Bike 6min. 1:84 of a mile TTF UPPER BODY WARM UP Sitting KRAZY Bell OHP (40lbs DB) 30,25,20 Shrugs (trap bar) 4x6. 155,205,255,305,305lns Scarecrows 5x6. Worked […]
JANUARY 8-13th
Monday January 8th TTF WARM UP CAMBERED Bar squats worked up to a 5lb PR. Definitely could have done more but back was fried from last week. 100% was strained. Got to 528lbs DB RDL’s. 3x5. 30/55/70lbs slow and controlled watching back Sitting Leg Curls 4x4. Tuesday January 9th Echo Bike 6min. 1:60 of a mile TTF UPPER BODY […]
January 1-6th
Monday January 1st TTF LOWER WARM UP Cambered Bar Squats. 5x2. Worked up to 4plates each side, 432lbs (72lb bar) Standing AB pulldowns. 4x6 worked to stack Sitting leg Curls. 4x6. Worked to 3/4 stack Tuesday January 2nd (Back insanely tight) Echo Bike 6min. 1:60 of a mile Sitting KRAZY Bell OHP (Blue KB) 30,25,20 Scarecrows 5x8. Worked up to […]
December 25-30th
Monday December 25th Took off Christmas Day Tuesday December 26th TTF LOWER WARM UP Echo Bike 6min. 1:80 of a mile CAMBERED BAR SQUATS Worked up to 390lbs x 4 (ultra narrow stance) Drop set 160lbs x 10reps Glute Ham raise 3x5 Assist reps Walking lunges 3x5. BW/BW/10lbs Wednesday December 27 Treadmill. 6min 3:6mph for […]
Interview with Power 5 Strength and Conditioning Coach Brady Collins
Coach Brady Collins is the head Strength and Conditioning coach for the Division 1 Badgers Football team. Read about his upbringing and tips for aspiring coaches.
December 18th-23
December 18th TTF LOWER WARM UP Just hit the bar and stretch as groin is black and blue. Hit some eccentric Bulgarians and called it December 19th TTF UPPER WARM UP Strap Push ups. 5xfail Standing PullDowns (Hinge Position) 5x8 Stretch December 20th Treadmill. 6min. 3:6mph for 5:20 then 4:6mph for 40sec Neck 1x15 95lbs […]
December 11th-15th
December 11th TTF LOWER WARM UP Cambered Bar Squats CAMBERED BAR SQUATS. 5×4. Bar, 163, 212, 252, 302, 343 for to the forth rep and felt a small pull/pop stopped there. Maybe dehydrated or tight pick up next week SS YOKE BAR GOOD MORNINGS. 3×4155,205,245lbs December 12th TTF UPPER WARM UP STRAP PUSH UPS 5×10. MONOLIFT 10/8/6/4/2 […]
DECEMBER 4th-9th
December 4th TTF LOWER warm up Box squats. Woke up to single. 155,205,245,295,335,385,425,475,515, 535lbs post surgery PR Cable deadlifts (neutral grip). Worked up to 6 total plates x 6reps Heavy Ab Pulldowns 4x5. Worked to stack for last 2 sets December 5th TTF UPPER WARM UP PUSH ups. Bar x 26, lower bar x 15, chaos push ups […]
November 27th-Dec2
November 27th TTF LOWER WARM UP BOX squats (reg bar). 5x2. Went up to 475x2 Ultra Wide deadlift (belt squat, neutral grip). Worked to 270lbs x4 AbPulldowns 5x5 stack plus band November 28th Echo bike 6min. Got to 1:70 Barbell Push ups. 5xfail. 78 total reps Upright rows 5x10 November 29th Treadmill 6min. 3:6mph for […]
November 20-25th
November 20th TTF LOWER WARM UP BOX squats (reg bar). 5x4. Went up to 425lbs x4 Ultra Wide deadlift (belt squat, neutral grip). Worked to 160lbs x4 AbPulldowns 5x5 stack plus band November 21st Echo bike 6min. Got to 1:70 Hammer Shoulder. 5x6. Worked to 2-45’s and 25lb each side Hinge Pull-downs. 5x8. Worked to 160lbs November 22nd Treadmill 6min. […]
NOVEMBER 13-18th
November 13 TTF lower warm up SS yoke Bar Squats work up to single. Worked up to 515lbs Single leg squat (knee to ground) 3x5 BW PRONE LEG CURLS 3x5 got to second to last plate. November 14 Hammer Shoulder. 5x8. Worked to 2-45’s each side Hinge Pull-downs. 5x8. Worked to 160lbs November 15th Treadmill 6min. 4.20 at 3:6mph. Then […]
NOVEMBER 6-11th
November 6th TTF lower warm up SS yoke Bar Squats 5x2. Bar, 155, 225, 275, 320, 385, 425lbs x 2. X 1. concentric repetition w/50lbs less 385lbs Single leg squat (knee to ground) 3x5 BW PRONE LEG CURLS 3x5 got to second to last plate. November 7th Echo Bike 6min. 1:69 of mile TTF UPPER WARM […]
First week in Nov.
Oct 30th TTF lower warm up SS yoke Bar Squats 5x4. Bar, 155, 225, 275, 320, 385lbs. (10 more pounds than last June doing X4). X1 concentric repetition w/50lbs less 335lbs. Hole #7 showing and spud inc straps at top). Single leg squat (knee to ground) 3x5 BW PRONE LEG CURLS 4x5 Oct 31st Echo Bike 6min. 1:69 […]
October 23rd-28th
Oct 23rd TTF LOWER WARM UP Belt squat. 5x1. Worked up to 8 total plates Back Attack. 5x1. Worked up to 6plates Ab Pull downs. 4x5. Went to stack Oct 24th Echo bike 6min. 1:64 of a mile TTF UPPER WARM UP PRONE DB Mil (chest supported) 5x8. BW/5/8/8/10/12lbs FreeMotion butterflies 6/8/10/12/14 5x10 Seated low row (single arm cable) […]
Oct 16-21st
Oct 16th TTF LOWER WARM UP Belt squat. 5x2. Worked up to 7 total plates and a 5lb. Back Attack. 5x2. Worked up to 5plates Ab Pull downs. 4x5. Went to stack Oct 17 TTF UPPER WARM UP PRONE DB Mil (chest supported) 5x10 5/8/8/10/10lbs FreeMotion butterflies 4/6/8/10/12 5x10 Seated low row (single arm cable) 5x4. 60/90/120/150lbs Tricep Pressdowns 5x6. […]
October 9-14th
Oct 9th TTF LOWER WARM UP BELT SQUAT. 5x4. Worked up to 6 plates total Back Attack. 5x4. Worked up to 4-45’s Oct 10th TTF UPPER WARM UP PRONE DB Mil (chest supported) 5x12 5lbs (SS) FreeMotion butterflies 4/5/6/7/8 5x12 Seated low row (single arm cable) 5x5 worked up to 110lbs Tricep Pressdowns 5x8 worked to 140lbs October […]
October 2nd-7th
Oct 9th. Had to take off sick meds were messing with me. Oct 10th Echo Bike. 6min. 1:64 of a mile KRAZY bell OHP. Blue KB’s + 5lbs each side. 20/15/15/15 Pulldowns. (Prime Mid grip). 5x4. Worked up to 190/230/280/300lbs Tricep Pressdowns. 3x8 October 11th. Treadmill. 6min. Neck 90lbs 1x15 Oct 12th TTF LOWER WARM UP Cambered Bar squats. Worked […]
SEPT 25th-30th
Sept 25th TTF LOWER WARM UP Cambered Bar Squats. Worked up to 500lbs Heavy Ab Pulldowns. 4x5. Worked to stack last set Sept 26th TTF UPPER WARM UP KRAZY bell OHP. Blue KB’s. 25,21,20, Pulldowns. (Prime Mid grip). 5x5. Worked up to 270lbs Sept 27th Took off had meeting and work Sept 28th Echo Bike. 6min. Got to 1:72 if […]
SEPTEMBER 18-23rd
Sept 18th TTF LOWER WARM UP Cambered Bar Squats CAMBERED BAR SQUATS. 5x4. Bar, 165, 235, 305, 345, 395, 432lbs SEPT 19th TTF UPPER WARM UP BAMBOO KRAZY PRESS. Blue KB’s. 4xfail. 25/20/20/20 Pulldowns. (Prime Mid grip). 5x5. Worked up to 240lbs Sept 20th Treadmill 6min. 3:6mph for 4:20. Then 4:6mph for 40sec Neck 1x15. 95lbs Ab PullDowns. 4x8 worked to […]
SEPTEMBER 11-16th
Sept 11th TTF LOWER WARM UP SS BOX SQUATS worked up to 515lbs Single leg curls 4x5 worked to 4plates Ab Pulldowns 3x5 worked to stack Sept 12th TTF UPPER ECHO Bike 6min. 1:69 of a mile DB mil 4x8. 55/65/75/85lbs DB low row 4x3. 100/120/130/140 ScareCrows 4x12 up to 6plates Sept 13th Treadmill. 6min. 3:6mph for 5:20 and […]
SEPT 4th-9th
Sept 4th TTF Lower warm up Safety Bar Box Squats 5×2. Worked up to 5plates (515lbs) 40lb PR Single Leg Curls. 3×5. 1/2/3 Sept 5th TTF UPPER ECHO Bike 6min. 1:54of a mile DB mil 4×10. 45/55/65/75lbs pretty easy DB low row 4×4. 80/100/120/130lbs Sept 6th Treadmill. 6min. 3:6mph for 5:30 then 4:6mph for 30sec Neck 1×15 w/95lbs AbCore 4×15 w/75lbs […]
August 28th-Sept 2
Aug 28th TTF Lower warm up Safety Bar Box Squats 5x4. 65LB Bar, 155, 225, 275, 325, 375lbs (Same as last time, still pulled hammy) LUNGE WALK. 3x5. BW, 10’s, 25’s Heavy Ab Pulldowns. 3x5. 12/17/20 Aug 29th TTF UPPER ECHO Bike 6min. 1:60 of a mile DB mil 4x12. 35/45/55/65 DB low row 4x5. 60/80/100/120lbs […]
August 21st-26th
August 21st Squats. Worked up to 475lbs slow and controlled rep. Making sure hammy is healed Single Leg Curls. 3x6. 1plate August 22nd DB bench 5x4. 65/85/100/120lbs Prime Medium Pull downs. 5x4 White curl machine. 4x4 worked up to 9plate August 23rd Treadmill 6min. 3:6mph Neck 1x15 with 95lbs AbCore 4x15 45lbs August 24th Echo Bike 1:69 of a mile. […]
August 14th-19th
August 14th TTF LOWER WARM UP Squats. Worked up to 405lbs. Slow reps, focused on not stressing the hamstring while getting some work in still. DB RDL 3x5. (Eccentric focus) work up to 50lbs Bulgarian Split Squat. 3x5 work up to 30lb DB’s Heavy Ab Pull downs 3x5. Last set 17plate August 15 TTF UPPER WARM UP […]
AUGUST 7-12
Aug 7th TTF WARM UP Squats 5x4. Worked up to 315lbs. Weight was easy just focusing on keeping my torn hamstring from getting worse. Bulgarian Split Squats 3x5 BW KB RDL 3x5. Worked to 50lb KB’s 3sec eccentric Ab pulldowns 3x5. Worked to 18 plate Aug 8th TTF UPPER WARM UP DB Incline bench 4x6. Last 100 x 12 Hinge […]
AUGUST 1-5th
Aug 1st TTF LOWER WARM UP Cambered Bar Good Morning Worked up to 432x1. Then went to 482lbs for single. Felt a pop right away. Stopped Aug 2nd TTF UPPER WARM UP DB Incline bench 3x8. Up to 85lbs Hinge Pull-Downs 3x8. Worked to stack Bicep Machine 3x8. Aug 3rd Treadmill 6min. 3:6mph for 5min. Then 4:6mph for 1min […]
July 24-29th
July 24th TTF LOWER WARM UP Cambered Bar Good mornings Worked up to 4plates (432lbs) x 2 Belt Squat worked up to 4plates each side for a double Calves 3x12 w/90lbs July 25th TTF UPPER WARM UP KRAZY bell OHP SIT. Blue + 10lbs each side 5xfail 7/8RPE each set Prime Handles close grip pulldowns Worked […]
July 17th-22nd
July 17th TTF lower warm up Cambered bar. Work up to 345lbs x4 Belt Squat. Work up to 3plates each side x4 July 18th Echo Bike. 6min. 1:80 of a mile TTF UPPER WARM UP KRAZY BELL OHP (Sit) 100reps Blues Prime Handles Pulldowns 5x4. worked up to 260lbs Bench Incline push ups 3x10 (Fail […]
July 10-15th
July 10th TTF UPPER WARM UP KRAZY BELL OHP (Sit) 100reps pinks Prime Handles Pulldowns 5x5 worked up to 220lbs FatBar Incline push ups 3x12 (39reps last set) (SS) Curls 65lb bar 3x12 July 11th TTF LOWER WARM UP SS YOKE Squat Worked up to 475lbs single Prone Leg Curls 5x5 worked to 130lbs Heavy […]
July 3rd-8th
Was pretty sick this week. Had strep throat. When I get sick now I really get sick. Has to do with my immune system. Got some in though training wise. July 5th TTF warm up Incline Bench work up to heavy double. 65x5, 135x4, 185x3, 225x2,275x2,315x2 (1 more rep than last time doing 315 and […]
June 26th-July 1st
June 26th TTF lower warm up SS yoke Bar Squats 5x4. Bar, 155, 225, 275, 325, 375lbs (most free squat for reps-425/450 doubles next week) DB Bulgarian Split Squat 3x5 June 27th TTF upper warm up Landmine Press (shoulder) 5x6. Up to 100lbs total on 45lb bar Barbell shrugs. 5x5. 135, 225, 315,365lbs Pull ups. Assist x 3, […]
June 19th-24th
June 19th TTF lower warm up Rackable Cambered Bar. Worked to 482lbs for a single. DB walking lunges. 3x5. BW, 30, 50lbs Heavy Ab Pulldowns. 3x5. 15,18,stack and small orange band. June 20th TTF upper warm up Landmine Press (shoulder) 5x8. Up to 95lbs total on 45lb bar Hex Bar shrugs. 5x5. 135, 225, 315,365lbs Pull ups. Assist x 3, […]
June 12-17th
June 12th CAMBERED BAR SQUATS. 5x2 Bar, 155, 245, 295, 335, 385, 425lbs (felt good, 432lbs) Walk Lunges. 3x5. BW,30,45lbs Heavy Ab Pulldowns. 3x5. 15,19, stack Plus Adam resist June 15th Mobility work 5/10min. Deadlift (off rack and stiff bar) 4x2. 135,225,315,405,455, 505lbs Leg Curl Seated. 3x5 Heavy Ab Machine. 3x5 June 16th TTF upper warm up DB Bench Press. […]
JUNE 5th-10th
June 5th TTF LOWER WARM UP CAMBERED BAR SQUATS. 5x4. Bar, 155, 245, 295, 335, 385, 405lbs (bar is actually 72lbs) AbCore 3x15 w/45lbs June 6th TTF UPPER WARM UP INCLINE KRAZY Bell press. 35lb and pink KB’s. 25/15/15/15/15reps Trap Bar Shrugs 5x10 135,225,275,315,315lbs Band Pull Aparts 5xfail June 8th Mat Pulls (conventional and off 2 small mats). 5x5. 135,225,315,405,485lbs […]
First week of June.
May 29th No warm up. Commercial gym vibes SQUATS. Work up to singles. Bar, 135, 185, 225, 275, 315, 365, 405, 455, 495, 520lbs Smashed in a commercial gym. 5lb PR!!!!!!! Bulgarian split squat. 3x5 BW, 25, 50lb Heavy Ab pulldowns. 3x5 15/20/20 May 30th Upper warm up….commercial gym Incline KRAZY Belll. (Barbell and 25lb […]
MAY 22nd-26th
May 22nd SQUATS. 5x3. Bar, 155, 205, 245, 295, 335, 385, 425x3, 450lbs x3 (25lbs more than last) Bulgarian split squat. 3x5 BW, 30,40lbs Heavy Ab pulldowns. 3x5 15/20/20+kory resistance May 23rd KRAZY Bell Incline. 35/20/15/15/15. Blue KB, then last 4 sets Blue + 25lb plate Chest supported row. 5x5. 180, 280, 325lb last set Band pressdowns. […]
May 15-20th
May 15th TTF LOWER WARM UP SQUATS. 5x5. Bar, 155, 225, 275, 335, 385x5, Walking DB lunge. 3x5 BW, 20lbs, 40lbs Heavy Abs 14/18/19/20 May 16th KRAZY Bell Incline. 40/25/15/15 blue and pink Chest supported row. 5x5. 140,140, 190lbs last set Band pressdowns. May 17th TTF lower warm up Box jumps 4 reps 3rd tallest metal Deadlifts […]
May 8th-13th
May 8th TTF LOWER WARM UP BOX SQUATS SS BAR. Work up to single. Bar x 5, 155 x 4, 225 x 3, 295 x 2, 335 x 1, 385 x 1, 425 x 1, 475lbs Ab Pulldowns. 3x8. 15/18/20 (added small orange for more resistance) May 9th Echo Bike. 6min got to 1:71of a mile. Shoulder Rehab. […]
May 1st-6th
May 1st TTF Lower warm up Safety Bar Box Squats 5x3. Barx5, 155x4, 225x3, 295x3, 335x3, 385x3, 405x3 LUNGE WALK. 3x5. BW, 10’s, 25’s (Didn’t do no time) Heavy Ab Pulldowns. 3x8. 12/17/20 last set 10 reps May 2nd Shoulder PreHab Protocol 15min Chest and shoulder tight right side KRAZY Band Push-ups. 5x10. 10,10,10,10,10 Stayed with same reps […]
April 24-28th
April 24th TTF Lower warm up Safety Bar Box Squats 5x5. Bar, 155, 225, 275, 325, 375lbs (30lbs more than last time) LUNGE WALK. 3x5. BW, 10’s, 25’s Heavy Ab Pulldowns. 3x5. 12/17/20 April 25th Shoulder PreHab Protocol 15min KRAZY Band Push-ups. 5x10. 10,10,10,10 Chest supported Row. 5x5. 75, 150, 240, 285, 310lbs Band pullaparts100reps April 26th Neck 1x15 w/95lbs […]
April 17-22nd
APRIL 17/18/19 Took off sick as a dog couple days, 24hr bug. Also wanted to just rest shoulder. April 20th Echo Bike. Only did 3min. Just getting back from being sick. Forgot to do mobility???? Rack Pulls (conventional and off 2 small mats). Work up to single. 135,225,315,405,495, 545, 600lbs Leg curl (standing) 1/2/3/4/5/6plates Bulgarian Split squat […]
April 10-15th
April 10th Cambered Bar bench press. Work up to single. Bar x 5, 155x4, 225x3, 295x2, 335x1, 385x1, 425x1, 475x1 Abs pulldowns. 5x8. 12/16/20 Are Single Leg Curl 3x5. I worked up to 4plates (didn’t do ran out of time) April 11th Echo Bike 6min. 1:76 of a mile. Floor Press, Black widow (33lb) floor press. 5x5. 95,135,185,225,275,316lbs (actual weight). Terrible today. No […]
APRIL 3rd-APRIL 8th
April 3rd TTF LOWER WARM UP CAMBERED BAR SQUATS. 5x3. Bar x 5. 155 x 4, 225x 3, 275 x 3, 325, 375, 410lbs x 3 Abs pulldowns. 5x8. 12/16/20 Single Leg Curl 3x5. I worked up to 4plates April 4th Echo Bike 1:62 of a mile in 6min DB bench press. Work up to single. 50/70/90/110/130/150x7 Lat Pulldowns. 5x5. 160,180,200,220,240 […]
March 27th-April 1st
March 27th TTF LOWER WARM UP CAMBERED BAR SQUATS. 5x5. Bar, 155, 225, 275, 325, 375lbs not bad AbCore 3x15 w/45lbs Single Leg Curl 3x5. 3plates March 28th No echo Bike today sick dizzy DB bench 5x3. 55, 75, 100, 120, 130x15. Lat Pulldown. 5x5.160, 200,210,230, Band pull aparts. 100reps. Mini x 40, red x 25, green x 15, black 2x10 […]
March 20-25th
March 20th TTF LOWER WARM UP BOX SQUATS SS BAR. Work up to single. Bar x 5, 155 x 4, 225 x 3, 295 x 2, 335 x 1, 385 x 1, 425 x 1, 475 x 1, Bulgarian split squat. 3x5 BW, 40, 55lbs AbPullDowns 3x5. Worked to stack for 8reps (did later ran out […]
March 13th-17th
March 13 TTF LOWER WARM UP BOX SQUATS SS BAR. 5x3. Bar, 155, 225, 275, 325, 375, 425lbs not too bad 500 next week!!!!! Bulgarian split squat. 3x5 BW, 30, 45lbs AbPullDowns 3x5. Worked to stack for 8reps (did later ran out of time) March 14 TTF UPPER WARM UP BB INCLINE. Work up to singles. Bar,135,185,225,275,315lbs Seated […]
MARCH 6th-11th
March 6th TTF LOWER WARM UP BOX SQUATS SS BAR. 5x5. Bar, 155, 225, 275, 325, 365lbs AbPullDowns 3x5. Worked to stack for 8reps March 7th Echo Bike. 6min. Got to 1:78 of a mile. TTF UPPER WARM UP BB incline 5x3. 65x5, 155x4, 205x3, 255x3, 275x3 not bad shoulder little bit Seated Low Row (Med grip prime bar). 5x5. 110x5,,160x4, […]
Mar 1-4th
February 27th TTF LOWER WARM UP SQUATS. Work up to single. Bar/5, 155/4, 225/3, 295/2, 335/1, 385/1, 425/1, 475/1, 515/1, did it but cut little high (5plates on 65lb bar) Bulgarian spilt squat. 3x5. BW, 25, 45lbs AbCore. 3x15. 25/50/75lbs February 28th Echo Bike. 6min. Got to 1:80 of a mile BB incline 5x5. 135x5, 185x5, 205x5, 225x5. 245x5. (Not bad) Seated Low […]
Feb 20-25th
February 20th TTF LOWER WARM UP SQUATS. 5x3. Bar, 155, 225, 275, 325,375, 425x3 (felt good). 515lbs eccentric Walking DB lunge. 3x5 BW, 25, 40lbs Heavy Abs 4x8 14/18/19/20 February 21st Echo Bike. 6min got to 1:80 of a mile TTF UPPER WARM UP BENCH PRESS work up to single. Bar x 5, 135x4, 185x3, 225x2, […]
FEBRUARY 13-18th
Feb 13th TTF LOWER WARM UP SQUATS. 5x5. Bar, 155, 225, 275, 325, 375x5. 465lbs eccentric Walking DB lunge. 3x5 BW, 20lbs, 35lbs Heavy Abs 14/18/19/20 February 14th Echo bike 6min. 1:75 of a mile TTF UPPER WARM UP BENCH PRESS 5x3. 105, 145, 195, 235, 285, 315x3, 365x3 Chest supported row (Icarian) 5x2. 75/150/195/205lbs February 15th […]
FEBRUARY 6th-11th
February 6th TTF Lower warm up Safety Bar Box Squats work up to single. Barx5, 155x4, 245x3, 295x3, 335x2, 385x1, 425x1, 475x1 Heavy no spot felt weird feel in chest. Feels good to go little heavier though. Most done on a box squat w/SS bar FOREVER!!!! Bulgarian split squats 3x5 BW/35/65 Standing Abs 3x5. 13/17/20 February 7th Echo bike […]
Feb 1-4th
January 30th TTF Lower warm up Safety Bar Box Squats 5x3. Barx5, 155x4, 245x3, 295x3, 335x3, 385x3, 405x3 Bulgarian split squats 3x5 BW/35/60 AbCore. 3x15. 25/45/45 January 31 TTF UPPER WARM UP Black Widow floor press. Work up to single 135, 185, 225, 275, 315, 365, 405lbs DB low row. 50,80,110,140x3 February 1st Treadmill 6min. 5min at 3:5mph […]
January 23-28th
January 23rd TTF Lower warm up Safety Bar Box Squats 5x5. Bar, 155, 225, 295, 345lbs Bulgarian split squats 3x5 BW/30/55. AbCore. 3x15. 25/45/45 January 24th Echo Bike. 6min. Got to 1:81 or a mile Black widow (33lb) floor press. 5x3. 95,135,185,225,275,315. DB low row. 5x3. 60/80/95/110/120lbs Band pull aparts. 4x20 January 25 Treadmill 6min. 3:5MPH for 5min. 4:5MPH for 1min. Neck […]
JANUARY 16th-21st
January 16th TTF LOWER WARM UP Front squat 5/4/3/2/1 Bar, 95, 135, 185, 225, 275, 315lbs January 17th Echo bike 6min. 1:81MPH Black widow (33lb) floor press. 5x5. 95,135,185,225,275,300lbs. DB low row. 5x5. 55,75,100,110lbs Band pull aparts. 4x12 green band January 18th Treadmill 6min. 3.5MPH for 5min then 4.5MPH for 1min Neck 90lbs 1x12 Nautilus Curl 20/10/5/5 worked […]
Jan 9-14th
January 9th TTF LOWER FRONT squats 5x3. Bar, 95, 135, 185, 215, 250. Single Leg Curl 3x5 Worked up to 3 plates January 10th Echo Bike. 6min. 1:84 of a Mile. BARBELL DECLINE work up to single 405lbs Chest supported rows (sit). Total LBs. Work up to 370lbs for double DB lat raise (SS) Tricep pressdowns 5x8. […]
JANUARY 2nd-6th
Jan 2ndCAMBERED BAR BOX SQUATS. Work up to single Bar, 160, 230, 280, 300, 350,400lbs, 450lbs=pretty easy def go 500+ next time B split squat BW, 30, 60lbs 3x5 Heavy AB pulldowns. 3x5 14/17/20 Jan 3rd TTF UPPER BARBELL DECLINE 5x2, 65, 155, 205, 245, 295, 305, 335, 385lbs Chest supported rows (sit). Total LBs. 4x2. 100,200,245,290,335lbs […]
DECEMBER 26th-31st
Dec 26th TTF LOWER WARM UP CAMBERED BAR BOX SQUATS. 5x3. Bar, 160, 230, 280, 320, 370lbs. Concentric 1rep with 370lbs (weight was actually around 380lb last sets) B split squat BW, 30, 55lbs 3x5 Dec 27th TTF UPPER BARBELL DECLINE 5x3 BAR, 135, 205, 255, 305, 355lbs Chest supported rows (sit). Total LBs. 90/180/270/320lbs 4x3 […]
DEC 19th-24th
December 19th TTF LOWER WARM UP CAMBERED Bar (72lb bar) box squats. 5x5. Bar, 155, 205, 245, 295lbs. Bulgarian split squat. 3x5. BW,20,40lbs Hammer calf machine. 3x12 w/90 total LBS December 20th TTF UPPER WARM UP DECLINE BENCHPRESS 5x5. Bar, 135, 205, 255, 305lbs Chest supported rows (sit). Total LBs. 90/180/230/280lbs DB lat raise (SS) Tricep pressdowns 5x12 Last set 20lbs […]