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Zombie Apocalypse Training Log

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Spartan Agoge

Level 6 Valued Member
New objectives, new log
I will try to train for real world, usable, functional strength which can be applied under any circumstances.
I decided to do so, as i realised that i am quite strong in the gym, but, in the real world where there isn't the easy to grip shape of barbells and dumbbells, some times I struggle.

So from now on, i am training to be strong inside and outside the gym, and I developed an all around training routine to do so.
I will try to consistently post my progress here.
 
MONDAY, OCTOBER 12 2020

Warm up

-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x5 (130kg/286lbs)
-Zercher squat: 2x10 (70kg/154lbs)
-Lunges with latex tube resistance band: 2x10 each leg
-Squats with latex tube resistance band: 2x10

Strongman type training
-Sandbag bearhug carry: 3x50m (30kg/66lbs)

Tendon training
-Air squat: 1x50
-Calf raises: 1x50

Sprinting
-3x30m
-2x60m
-2x100m
-1x150m
-1x200m
 
TUESDAY, OCTOBER 13 2020

Warm up

-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 5x [5-5-3-3-3] (105kg/231lbs)
-Barbell bent over row: 2x12 (60kg/132lbs)
-Chest press with latex tube resistance band: 2x [12-8]
-Row with latex tube resistance band: 2x [15-13]

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)
 
THURSDAY, OCTOBER 15 2020

Warm up

-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 5x5(185kg/407lbs)
-Barbell bent over row: 2x12 (60kg/132lbs)
-Lunges with latex tube resistance band: 2x10 each leg
-Squats with latex tube resistance band: 2x10
-Row with latex tube resistance band: 2x [15-12]

Strongman type training
-One arm farmers walk: 3x50m each hand(30kg/66lbs)

Tendon training
-Goodmornings: 1x50(no weight)

Grip training
-Dead hang: 2'
-Fat grips deadlift hold: 2' (70kg/154lbs)
-Gripper 200lbs: 3x max reps each hand

Sprinting
-3x30m
-2x60m
-2x100m
-1x150m
-1x200m
 
FRIDAY, OCTOBER 16 2020

Warmup

-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x5 (65kg/143lbs)

Strongman type training
-Overhead carry: 3x50m(20kg/44lbs)

Functional training
-Sledgehammer swings and movements: 10 minutes(10kg/22lbs) -especially akward and weak movement patterns.


I wanted to do some more things, but I had a lot of work, so, that was it.
Next week, I raise the weight for squat, deadlift and OHP. I didn't get all 5 sets for bench, so the weight remains the same.

I currently sprint twice a week, but I feel I need one more conditioning session.
It could be some light jogging, or a barbell/bodyweight circuit of low weight and high reps.
 
MONDAY, OCTOBER 19 2020


Warm up

-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x5 (135kg/297lbs)
-Front squat: 2x10 (70kg/154lbs)
-Lunges with latex tube resistance band: 2x10 each leg
-Squats with latex tube resistance band: 2x12

Strongman type training
-Sandbag bearhug carry: 3x50m (30kg/66lbs)
-Prowler push: 6x50m (70kg/154lbs)
-Prowler pull: 6x50m (70kg/154lbs)

Tendon training
-Air squat: 1x50
-Calf raises: 1x50

Sprinting
-3x30m
-2x60m
-2x100m
-1x150m
-1x200m
 
TUESDAY, OCTOBER 20 2020


Warm up
-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 5x [5-5-3-4-4] (105kg/231lbs)
-Chest press with latex tube resistance band: 2x [12-9]
-Row with latex tube resistance band: 2x [16-13]

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)



I did 2 more reps on bench, than last time, and I consider this to be a progress.
Moreover, my lats were extremely sore from the prowler push/pull workout of Monday, and it definitely had a negative impact on my bench performance.
I should be able to complete all 5 sets of 5, in the next 2 workouts.
 
Last edited:
THURSDAY, OCTOBER 22 2020


Warm up

-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 5x6(185kg/407lbs)
-Row with latex tube resistance band: 2x [15-12]

Strongman type training
-One arm farmers walk: 3x50m each hand(30kg/66lbs)
-Prowler push: 6x50m (70kg/154lbs)
-Prowler pull: 6x50m (70kg/154lbs)

Tendon training
-Goodmornings: 1x50(no weight)

Sprinting
-3x30m
-2x60m
-2x100m
-1x150m
-1x200m

The deadlift was quite easier than I expected. At least 2 reps in reserve in the last set. 5kg more next week.
I didn't do barbel row and other accesories, because of lack of time. Also, I didn't do any grip training.

I was feeling very strong in the farmer walks and the prowler training.

I may add some heavier power cleans, other than warmup.
 
FRIDAY, OCTOBER 23 2020


Warmup

-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x [4-3-3-2-2] (70kg/154lbs)

Strongman type training
-Overhead carry: 3x50m(25kg/55lbs)


Last Friday I did 5x5 @65kg/143lbs, but today i didn't even got the first set.

I have no idea if this happened because this week i started the prowler training(lats extremely sore), because the 5kg/11lbs overload is too much for the overhead press, or because the weekly structure of my training sucks.

No matter what, I will keep the 70kg, and I will work towards 5x5. Hopefully it won't get more than 3-4 weeks.
 
MONDAY, OCTOBER 26 2020


Warm up

-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x [5-5-4-3-3] (140kg/308lbs)
-Zercher squat: 2x15 (60kg/132lbs)
-Lunges with latex tube resistance band: 2x10 each leg
-Squats with latex tube resistance band: 2x12

Strongman type training
-Sandbag bearhug carry: 3x50m (30kg/66lbs)
-Prowler push: 6x50m (70kg/154lbs)
-Prowler pull: 6x50m (70kg/154lbs)

Tendon training
-Air squat: 1x50
-Calf raises: 1x50


Unfortunately I didn't do my sprinting, just because of laziness.
Except this, it was a nice training. 5kg/11lbs overload for squat. The weight will remain the same, until I get all 5 sets of 5.
 
TUESDAY, OCTOBER 27 2020


Warm up

-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 5x [5-5-5-5-4] (105kg/231lbs)
-Chest press with latex tube resistance band: 2x [13-8]
-Row with latex tube resistance band: 2x [16-11]

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)


Much better than last Tuesday for bench. I missed only the last rep of the last set.
But, rules are rules and the weight doesn't go up until 5x5.

I consider adding some kind of metabolic resistance training on bench days. An upper body circuit maybe.
 
THURSDAY, OCTOBER 29 2020


Warm up

-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 5x5(190kg/418lbs)
-Barbell bent over row: 3x5(70kg/154lbs)

Strongman type training
-One arm farmers walk: 3x50m each hand(30kg/66lbs)

Grip training
-Dead hang: 2'
-Fat grips deadlift hold: 2' (70kg/154lbs)
-Gripper 200lbs: 3x max reps each hand

Tendon training
-Goodmornings: 1x50(no weight)

Metabolic training
-Tabata 20''-10'':
(box jumps
high knees,
lunges,
butt kicks) x2

Cardio
Treadmill walk/run/walk: 20 mins


The deadlift was quite good. No grinding and slow reps. All reps quick and smooth.

It was a rainy evening and I couldn't go for sprinting and prowler training. So, I did a Tabata circuit and treadmill instead. Not the same feeling, but it was the best I could do.
 
FRIDAY, OCTOBER 30 2020


Warmup

-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x [5-4-4-3-3] (70kg/154lbs)
-Dumbbell overhead press: 5x [13-9-9] (15kg+15kg)
-Fat grips bicep curls: 3x [14-11-10] (28kg/61lbs)


The progress for the OHP is slow, but steady, so I am satisfied.

I feel I need 1-2 more conditioning sessions per week, but it must be something easier than sprinting(I sprint twice a week already), so that my body can recover. Jogging is REALLY boring for me, so it will be either power walking, or a barbell complex of high reps/low weight.

As far as my routine, I will try to add as much weight as possible for 5x5, for squat, deadlift, bench press and overhead press, until the last week of 2020. Then, on December 30-31 I will max out.
From january 2021 I will do a mesocycle of 6-8 weeks with 5x5, but with no overload. Just the same weight for 6-8 weeks, in order to work on technique, and also give my cns a break from continuous overload.
After that, I may do a hypertrophy mesocycle of 8 weeks (5x10, instead of 5x5). Without some hypertrophy blocks it's easier to hit plateaus on strength.
 
MONDAY, NOVEMBER 2 2020


Warm up

-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x [5-5-4-4-4] (140kg/308lbs)
-Front squat: 2x10 (70kg/154lbs)

Strongman type training
-Sandbag bearhug carry: 3x50m (30kg/66lbs)
-Prowler push: 6x50m (75kg/165lbs)
-Prowler pull: 6x50m (75kg/165lbs)

Metabolic training
-Circuit: [front squatx20, goblet squatx20, lungesx20, squat jumpsx20] x2

Tendon training
-Calf raises: 1x50
 
TUESDAY, NOVEMBER 3 2020


Warm up

-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 5x5 (105kg/231lbs)
-Dips: 3x5 (10kg/22lbs)

Metabolic training
-Circuit: [db bench pressx20, lateral raisesx20, fat grip bicep curlsx20, bent over rowx20] x2

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)

Finally 5x5 for bench, so I can go to 110kg next Tuesday.
 
THURSDAY, NOVEMBER 5 2020


Warm up

-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 5x5(195kg/429lbs)
-Sumo deadlift: 3x8(110kg/242lbs)
-Fat grips deadlift: 3x5(60kg/132lbs)
-Power clean: 3x3(70kg/154lbs), 1x2(80kg176lbs), 1x1(85kg187lbs)

Strongman type training
-One arm farmers walk: 15 minutes, changing hand every 50m(15kg/33lbs)

Grip training
-Dead hang: 2'
-Fat grips deadlift hold: 2' (70kg/154lbs)
-Gripper 200lbs: 3x max reps each hand

Tendon training
-Goodmornings: 1x50(no weight)


Once more it is proven that I am not a powerlifter, but a deadlifter. While I struggle to overload the squat and the bench, the deadlift goes continuously up, and still feels easy.
 
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FRIDAY, NOVEMBER 6 2020

Warmup
-Dumbbell overhead press: 1x20(3kg+3kg)

Dynamic warmup
-Barbell clean&push press: 4x2(30kg/66lbs)

Strength training
-Barbell overhead press: 5x [5-5-4-4-4] (70kg/154lbs)
-Fat grips bicep curls: 3x [14-10-10] (28kg/61lbs)
-Lateral raises: 2x15 (7kg+7kg)

Functional training
-Sledgehammer swings and movements: 10 minutes(10kg/22lbs)
 
MONDAY, NOVEMBER 9 2020


Warm up

-Barbell back squat: 1x20(barbell only)

Dynamic warmup
-Squat jumps: 4x2

Strength training
-Barbell back squat: 5x [5-5-5-4-4] (140kg/308lbs)
-Front squat: 2x10 (72kg/158lbs)

Strongman type training
-Prowler push: 3x50m (80kg/176lbs)
-Prowler pull: 3x50m (80kg/176lbs)

Metabolic training
-Circuit: [front squatx20, goblet squatx20, lungesx20, squat jumpsx20] x2

Tendon training
-Calf raises: 1x50


Slow and steady progress for the squat. Just 5kg/11lbs overload for the prowler, but the difference was HUGE. With the 75kg I was almost running the 50m, but this time with the 80kg, sometimes it was like pushing/pulling a mountain.
 
TUESDAY, NOVEMBER 10 2020


Warm up
-Push ups: 1x15

Dynamic warm up
-Plyometric push ups: 4x2

Strength training
-Barbell bench press: 6X3, 4X2 (110kg/242lbs)
-Incline dumbbell bench press: 2x10(30kg+30kg)
-Barbell bent over row: 2x15 (60kg/132lbs)
-Fat grips bicep curls: 2x [13-9] (28kg/61lbs)

Tendon training
-Dumbbell bench press: 1x50(3kg+3kg)
-Dumbbell flies: 1x50(3kg+3kg)

From the first bench set, I wasn't able to do more than 3 reps, so I decided to do as many triples as possible. I will work up to 5x5 with the 110kg.
 
THURSDAY, NOVEMBER 12 2020


Warm up

-Goodmornings: 1x20(barbell only)

Dynamic warmup
-Power cleans: 4x2(60kg/132lbs)

Strength training
-Deadlift: 5x [5-5-3-3-1] (200kg/440lbs)

Strongman type training
-One arm farmers walk: 15 minutes, changing hand every 50m(15kg/33lbs)

Tendon training
-Goodmornings: 1x50(no weight)

My posterior chain and my grip were strong enough for the deadlift, but, unfortunately, the skin of my palms was not hardy enough. Better next time. (I use mixed grip with chalk, no equipment).
 
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