Squat & Bench

Thursday, January 29, 2015
Cycle 2 | Week 2

Agile 8
Simple 6

30" Box Jumps x 5,5,5

Squat (5's Pro)
245x5 | 285x5 | 320x5

Squat (FSL | 5's)
245 x 8,5,5 (forgot I was doing 5's on the first set)

Bench (5's Pro)
180x5 | 205x5 | 230x5

Bench (FSL)
180x5,5,5

Rest Paused the Accessories tonight to save time:

Decline Abs x 10-6-3 (those dropped like a rock)
Dips x 15-6-3 (I'm seeing a pattern here)
Fat Bar Curls x 20-12-8 (a bit better)
Back Raise x 10,10 (not RP)

Deadlift & Press

Sunday, January 25, 2015
Cycle 2 | Week 5
The Muscle Studio Garage

Agile 8
Simple 6

Deads (5's Pro)
280x5 | 320x5 | 365x5

Deads (FSL)
280x8,8,8

Press (5's Pro)
115x5 | 140x5 (misload) | 145x5

Press (FSL)
115x8,8,8

JS for accessories today. Trained in my garage as I have a long day at work on Monday and won't be able to get to the gym.

Squat & Bench

Wednesday, January 21, 2015
Cycle Two | Week One

Agile 8
Simple 6

Box Jumps | 30" x 5,5,5

Squats (5's pro)
265x5 | 300x5 | 340x5

Squats (FSL)
265x8,8,8

Bench (5's pro)
190x5 | 220x5 | 245x5

Bench (FSL)
190x8,8,8

2 set each:
Dips
Abs
Back Raise

Cardiac

15 min Airdyne

Press

Wednesday, January 14, 2015
Cycle 1 | Week 3

Agile 8
Simple 6
Box Jumps 3x5
Med Ball Throws 3x5

Press | 5's Pro
110x5 | 125x5 | 145x5 | 125x5 | 110x5

Bench | FSL
175x8,8,8

2 sets of:
Pull Downs
Dips
Fat Bar Curls
Abs

Cardiac

Airdyne x 15
Weighted Vest x 15

Deads

Monday, January 12, 2015
Week 3 - Cycle 1

Agile 8
Simple 6
Box Jumps 3 x 5
Med Ball Throws 3 x 5

Deads | 5's Pro
270x5 | 315x5 | 355x5 | 315X5 | 270X5

SSB Squats | FSL
195 x 8,8,8

Good Morning
95 x 10,10

1-arm Row
100 x 10,15

Abs
2 sets of 10

Cardiac

Monday, January 12, 2015

Airdyne x 15 Minutes

Weighted Vest walk x 15 minutes

Cardiac

Sunday, January 11, 2015

1 mile weighted vest hike

Cardiac & Mobility

Agile 8
Simple 6
Shoulder Horn x 15,15

15 minutes Airdyne
15 minutes weighted vest walk

Cardiac

15 minutes Airdyne
15 minutes Weighted Vest Walk

Bench

Wednesday, January 7th, 2015
Week Two | Cycle One

Agile 8
Simple 6
Box Jumps 3x5
Med Ball Throws 3x3

Bench | 5's Pro
190x5 | 215x5 | 240x5 | 215x5 | 190x5

Incline Bench | FSL
170x8,8,8

Misc | 2 sets of 10-20
Pulldowns
Dips
Fat Bar Curls
Abs

Cardiac | Mobility

Tuesday, January 6th, 2015

Agile 8

15 minute weighted vest walk

Squats

Monday, January 5th, 2015

Agile 8
Simple 6
Box Jumps
Med Ball Throws

Squats | 5's Pro
260x5 | 295x5 | 330X5 | 295X5 | 260X5

SSB Squats (FSL)
210 x 8,8,8

3 sets of:
Back Raise
1-Arm Rows
Abs

1.1.15 Cardiac & Mobility

10 min Airdyne

10 min Incline Tread w/weighted vest

Agile 8

12.31.14 Press

Wednesday, December 31, 2014

Agile 8
Simple 6
Box Jumps 24" 3x5
Med Ball Throws 3x3

Press | 5's Pro
120x5 | 135x5 | 150x5 | 135x5 | 120X5

FSL Bench
190x3x8

2 sets of 20 each
Fat Bar Curls
Pull Downs
Seated Dip Machine

12.29.14 Deads

IMonday, December 29, 2014

Day One | Cycle One

Agile 8

Simple 6

Box Jumps 24" 3x5

5's Pro Deads

295x5 | 335x5 | 375x5 | 335x5 | 295x5

FSL SSB Squats

210x3x8

GM

15,15

Chest Supported Rows

20,15

Decline Abs

10.10

SSB