BW: 253.5
WU: Jog 800M
1A: Press
45x5
65x5
85x5
105x3
125x2
135x1
145x12
1B: Chin
255x3x8
2: Pause Squat (3”)
135x5
165x5
195x5
3A: DB Bench 85x8x3, 5
3B: DB Row 85x8/side x4
4A: Shrug (2” pause) 225x8x4
4B: DB Lateral Raise 20x8x4
5A: Dip 255x17
5B: Curl 45x50
This is now a Chad Wesley Smith-Wendler-Paul Carter-Charles Poliquin hybrid program. Just what you’re not supposed to do, right?
New press working max is 180.
Jog 800M
Clapping Push up 5x2
Bench
45x5
135x5
165x3x2
185x8x3
Paused.
Incline
135x5
155x3
165x3
185x3
205x3
Paused.
Circuit
Push up 5-10-15-20-20-15-10-5
Sit up 5-10-15-20-20-15-10-5
Chin 1-2-3-4-4-3-2-1
Dip 3-6-9-12-12-9-6-3
Leg lever 5-10-15-20-20-15-10-5
Had to break up some dips.
DB Curl 35x12x2
Paul Carter circuit he recommends for military calisthenics improvement.
Power Clean
95x3
135x3
155x3
175x3
185x3
4” Block Pull
175x3
225x3
275x3
315x3
335x3
365x3
Supposed to work up to a fast set of 3. 365 was slow. Stopping at 335 next time.
SLDL
245x5x2
70% of pull.
Shrug
135x8
185x8
225x8
Grip failed on last rep (overhand).
Jog
1 mile in 8:28 (1.0 incline)
Bench
45x20
135x5
155x5
185x3
205x2
225x1x2
195x8x3
All reps paused.
EZ Bar Curl
60x20
70x20x2
Front Squat
45x10
95x5
135x5
155x5
185x5x3
Squat
185x5
225x5
245x5x3
Leg Extensions
100x15
90x15
80x15
Heavy squat day is sets with 80% of your “every day max” followed by squats. Paul adds 90 lbs. Wasn’t happening today. Everything beltless with crappy shoes.
Incline
135x5x3
Bench
175x5
185x4
205x3
225x1
245x1
225x3x3
All reps paused.
DB Curls
30x30,15,15
From Paul Carter’s base building article. “Heavy” is ~85% of your “every day max” for 3-5 sets of 3. I figured this would be a pretty good strength maintenance template to follow while upping the conditioning for the next few months. The goal is to get to 5x3 while making each rep as explosive as possible.
Squat
45x10
135x5
155x4
175x3
195x2
Pause Squat
215x1
235x1
195x5x2
Deadlift
135x5
185x4
225x3
275x2
295x1
305x1
315x1
Incline
95x5
135x23,12,10 (45 total)
Karwoski Row
95x25,15,10
Bodyweight: 248.5
Bulgarian Split Squat
BW x25,15,10/leg
Bench
45x10
135x5
155x4
175x3
195x2
205x1
215x1
225x1
All reps paused.
Dip
250x21,12,9 (42 total)
DB Row
70x12/side
80x25/side
Curl
45x30,20
Bodyweight: 248
Front Squat
45x10
95x5
135x5
Squat
135x5
155x5
175x4
205x3
225x2
230x1
245x1
260x1
BTN Press
45x10
95x5
Press
95x21, 12, 10
(43 total; goal is 50 in 3 sets)
Deadlift
135x2
225x2
255x3x3
Face Pull
30x100
Starting the conditioning/strength maintenance cycle. I think I’ll run a full body split 3x/week plus the conditioning stuff for the next six weeks.
AM BW: 252 ???
1: Press (from power clean)
105x5
125x4
145x3
155x2
170x1
180x1
190x0
155x7
2: DB Row
100x10x2
3: Pull down
190x10x2
4: DB Shrug
110s x12
5: EZ Bar Curl 350 style
50x30, 20
190 was my only miss of the cycle. Being sick all week didn’t help but programming for a 205 press was a little high.
