Prog 6 day 1

Open-

Warm up DLs 2 sets of 5-6 (the last one being 185 lbs)

Speed squat/Deadlift: 5/1, 5 sets

135lbs/235 lbs

Goodmornings/Farmer’s walk: 6-8 reps, about 60 feet. 3 sets, short rest between sets.

95 lbs / 75 lbs DBs

Lunge Buelers/1-arm Snatch-Windmill. 5 per side each/5 times.

25 lbs / 30 lb DB

Release

Shoulder rehab stuff

Sunday Sept 28th

Open-

did some stretches etc

jogged, stationary bike- for 45 minutes combined.

Release

Prog VI- Day 3

been a bit under the weather lately....still about 75%

Open-

Deadlift walks: Set of 6/ 30 feet-

Used 65 LBs. Did sets of 5 for DLs

Had to take a break after every 2 sets.

Bueler/DB Bent Over Row/squat press. Traditional Buelers, 6 per side, 8 bent rows, then 8 squat presses. 30 seconds of rest/4 sets.

Bueler- 25 LBs on BB

DB Bent Rows/ Squat Presses: used pair of 35 lb DBs.

Did 3 sets of 6 today.

Release

Prog VI - Day 2

Open-

Pushups/overhead press: 5 Pushups, 1 overhead press- 5 sets

Used 100 lbs for overhead press (mine were more like a jerk press)

Pushup Row/Plank. 6 reps per side/30 second hold. 15 second rest, repeat 2 more times.

Used 20 lbs DBs for Push up rows.

Burpee challenge. Our goal: eventually start with the number 10, and in consecutive sets work down to 1 (10,9,8 etc) with a 30 second rest between sets.

Started with a set of 7, then sets of 6, 5, 4, 3, 2, 2.

15 mins on the stationary bike.

Release

New Prog (VI) Day 1

Open-

Warm up DLs 4 sets of 5-6 (the last one being 185 lbs)

Speed squat/Deadlift: 5/1

135lbs/225 lbs

Goodmornings/Farmer’s walk: 6-8 reps, about 100 feet. 3 sets, short rest between sets.

85 lbs / two 70 lbs DBs

Lunge Buelers/1-arm Snatch-Windmill. 5 per side each/5 times.

20 lbs / 30 lb DB

Release

Shoulder rehab stuff

Prog V - Day 1 (semi)

Open-

15 mins on stationary bikes

Back Squats:
1st set of 5- 135 lbs
2nd set of 5- 155 lbs
3rd set of 5- 165 lbs

between back squat sets did 3 sets of 7 of Bent rows (95 lbs)

As well as practiced overhead squats
with a light aluminum BB (approx 10 lbs)

Brick don't hit back- did not have the stop watch
but I think it took about 5 mins.
(was able to complete all 5 sets of squat hops
and burpees, with 2 or 3 breaks of 15, 20 sec).

20 mins on the stationary bike.

Some shoulder exercises

Release.

Day 3- Semi WO

Kind of light today- did not feel 100%. Haven't been resting enough lately due to work etc.

Open

Deadlifts

1 set of 6- 185 lbs

1 set of 5- 185 lbs

1 set of 5- 205 lbs

3 sets of 3- 225 lbs

Squat Rows -3 sets of 10 reps, 185 lbs

DB Swings/Planks- 20 to 25 seconds each with 5 to 10 sec break in-between.
4 rounds. used 45 lbs DB.

15 mins on stationary bike.

Some shoulder exercises

Release

Prog V - day 2

Open-

Practiced Jerk presses for a few minutes
(95 lbs)

"kill me now"
3 sets, used 25 DBs

15 mins on the stationary bike

some shoulder exercises

Release

Prog V - Day 1

Open-

Back Squats:

1st set of 5- 105 lbs
2nd set of 5- 125 lbs
3rd set of 5- 135 lbs
4th set of 5- 145 lbs
3 reps - 155 lbs
2 reps - 175 lbs

between back squat sets did 4 sets of 10 of overhead squats
with a light aluminum BB (approx 10 lbs)

Brick don't hit back- did not have the stop watch
but I think it took about 3 mins.
(was able to complete all 5 sets of squat hops
and burpees, with 2 or 3 breaks of 15, 20 sec).

20 mins on the stationary bike.

Some shoulder exercises

Release.

Sept 1st - WO @ home

Open

5 push up rows 10 front squats (with 20 lbs Dbs)
4 sets

Burpees- 3 sets of 5, one set of 10.

Release.