JPCross
Level 6 Valued Member
Thursday, 5/14
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - Deadlift (oly shoes, no belt)
Accessory Work - NONE
Notes - A very good session on this day. Weights moved pretty effortlessly despite having some lingering fatigue/soreness in my legs from the day before (thinking it's from the 300m run as I have not pushed that pace/distance in some time). While things moved very well, I opted for a very short session today for a few reasons. One, I wanted to have a good session and end on a high note with positive feelings about training. Two, my three year old was being a terror inside (I could hear him over the fan and music) so I decided to head back inside and help relieve my wife. Three, I know I have some heavier work coming up in a few days so I am trying to be mindful of that.
Friday, 5/15
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - .75” Block Deadlift (flat shoes, no belt)
Accessory Work -
Notes - Another late day session which was quite warm in the garage. I did some explosive pushups in between each deadlift set to get some easy upper body work in. Work is quite stressful so I am very grateful for the daily training; it provides a nice relief and even though I would rather be training early in the mornings, hopping into the garage for a quick session after work I know positively has impacts on other aspects of my life.
Saturday, 5/16
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - Deadlift (flat shoes, no belt)
Accessory Work - NONE
Notes - I trained a bit earlier in the day (more around lunch time) as I work the typical M-F 8a-5p schedule. I opted to go with a comp setup to drill movement patterns in prep for tomorrow's heavier day. No accessory work on this day to try and keep fatigue low.
Sunday, 5/17
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - Deadlift
Accessory Work -
Notes - The way the program works out numbers wise, week 4 should be 400lbs, week 5 should be 425lbs, and week 6 should be 450lbs. But, with the 1RM being used set relatively low for me anyways, I bumped weeks 4-6 by 5lbs each as weeks 4 and 6 will be easier to load. Things moved good today but not great and not how I was hoping. It didn't seem to be a fatigue or soreness issue; technique was dialed in and positioning was good, the weights just did not move as I was hoping with respect to speed. I did some pushups after each set and followed up the strength session with a hard run.
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - Deadlift (oly shoes, no belt)
- 135x5x3 sets
- 225x3
- 295x2
- 365x1x3 sets
Accessory Work - NONE
Notes - A very good session on this day. Weights moved pretty effortlessly despite having some lingering fatigue/soreness in my legs from the day before (thinking it's from the 300m run as I have not pushed that pace/distance in some time). While things moved very well, I opted for a very short session today for a few reasons. One, I wanted to have a good session and end on a high note with positive feelings about training. Two, my three year old was being a terror inside (I could hear him over the fan and music) so I decided to head back inside and help relieve my wife. Three, I know I have some heavier work coming up in a few days so I am trying to be mindful of that.
Friday, 5/15
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - .75” Block Deadlift (flat shoes, no belt)
- 135x5x3 sets
- 225x3
- 295x2
- 365x1x3 sets
Accessory Work -
- Clapping Pushups; 1 set of 3 reps after each set of deadlifts, pause at the bottom and explode up.
Notes - Another late day session which was quite warm in the garage. I did some explosive pushups in between each deadlift set to get some easy upper body work in. Work is quite stressful so I am very grateful for the daily training; it provides a nice relief and even though I would rather be training early in the mornings, hopping into the garage for a quick session after work I know positively has impacts on other aspects of my life.
Saturday, 5/16
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - Deadlift (flat shoes, no belt)
- 135x5x3 sets
- 225x3
- 295x2
- 365x1x3 sets
Accessory Work - NONE
Notes - I trained a bit earlier in the day (more around lunch time) as I work the typical M-F 8a-5p schedule. I opted to go with a comp setup to drill movement patterns in prep for tomorrow's heavier day. No accessory work on this day to try and keep fatigue low.
Sunday, 5/17
Weight - UNK
Warmup - Barbell complex with empty bar (10 reps each of barbell row, standing press, and Romanian deadlift; 3 rounds)
Main Movement - Deadlift
- 135x5x3 sets
- 225x3
- 295x2
- 355x1
- 405x1x3 sets
Accessory Work -
- Pushups; 1 set of 5 reps after each set of deadlifts, pause at the bottom and pause at the top
Notes - The way the program works out numbers wise, week 4 should be 400lbs, week 5 should be 425lbs, and week 6 should be 450lbs. But, with the 1RM being used set relatively low for me anyways, I bumped weeks 4-6 by 5lbs each as weeks 4 and 6 will be easier to load. Things moved good today but not great and not how I was hoping. It didn't seem to be a fatigue or soreness issue; technique was dialed in and positioning was good, the weights just did not move as I was hoping with respect to speed. I did some pushups after each set and followed up the strength session with a hard run.