June Day by Day

Catch up!
The training actually began on June 1st so I am going to give a run down of how training has gone so far. I have posted a TL;DR version with a summary for those that do not want the day to day details.

Pretest:
Body Weight: 214lb
One Rep Max:
  •                          315lb Backsquat
  •                          4 Chin ups
  •                          4:00 Front Plank
  •                          225lb Bench
  •                          3.5" Sit and Reach
Week 1:
 June 1st Leg Day:
Front Squat 4 Sec down 3x10
 135lb
Back Squat 4 Sec down 3x10
 135lb
Deadlift 4 Sec down 3x10
 135lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done
 
June 2nd Upper Body:
Dumbbell Bench 4 Sec Eccentric 4x10
 40lb
Reverse Bench 4 Sec Eccentric 4x10
 35lb
Incline Bench Scoop 3x20
 10lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 40 Reps
Chin up to fail
 2

June 3rd Hill Interval Repeats
Forward
 50x 45sec rest up to 1min
Backpedal
 25x 30sec rest

So the hill I picked was apparently too small to overwhelm recovery so Trevor decided backpedaling would be fun...it was not.
 
June 4th Leg Day:
Front Squat 4 Sec down 3x10
 135lb
Back Squat 4 Sec down 3x10
 135lb
Deadlift 4 Sec down 3x10
 135lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done
 
June 5th Upper Body:
Dumbbell Bench 4 Sec Eccentric 10x10
 5x10 40lb 5x10 30lb
Reverse Bench 4 Sec Eccentric 10x10
 35lb
Incline Bench Scoop 3x20
 10lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 45 Reps
Chin up to fail
 2 Reps
  Swam 10 Laps post workout

June 6th Rest Day

June 7th Leg Day:
Front Squat 4 Sec down 3x10
 155lb
Back Squat 4 Sec down 3x10
 155lb
Deadlift 4 Sec down 3x10
 155lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done
 
June 8th Upper Body:
Dumbbell Bench 4 Sec Eccentric 10x10
 40lb
Reverse Bench 4 Sec Eccentric 10x10
 35lb
Incline Bench Scoop 3x20
 10lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 45 Reps
Chin up to fail
 2 Reps
 
 June 9th Leg Day:

Front Squat 4 Sec down 3x10
 165lb
Back Squat 4 Sec down 3x10
 185lb
Deadlift 4 Sec down 3x10
 220lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done

 Hot Yoga 60min

June  10th Interval Swim:
Front Crawl
 20 Lengths Increasing to 1min break
Breast Stroke
 10 Lengths 20 Second Break
 
June 11th Leg Day:
Front Squat 4 Sec down 3x10
 185lb
Back Squat 4 Sec down 3x10
 205lb
Deadlift 4 Sec down 3x10
 240lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done
 
June 12th V02 Testing:
Treadmill 3.5mph 10% Incline ran out of time at 40 minutes pulse 165bpm

June 15h Leg Day:
Front Squat 4 Sec down 3x10
 185lb
Back Squat 4 Sec down 3x10
 225lb
Deadlift 4 Sec down 3x10
 260lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done


June 16th Upper Body:

Dumbbell Bench 4 Sec Eccentric 10x10
 60lb
Reverse Bench 4 Sec Eccentric 10x10
 40lb
Incline Bench Scoop 3x20
 10lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 45 Reps
Chin up to fail
 2 Reps



June 17th Hill Intervals:
So we found a bigger hill..it beat me up.

Forward
 10 Reps 30sec break increased to 1:30 min
Backpedal
 0


June 19th Leg Day:

Front Squat 4 Sec down 3x10
 2x 205lb 1x 185lb
Back Squat 4 Sec down 3x10
 245lb
Deadlift 4 Sec down 3x10
 275lb  5 reps. Wasn't feeling it.
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done



June 20-22rd Out of the Country


June 23rd Upper Body:

Dumbbell Bench 4 Sec Eccentric 10x10
 60lb x6 sets 65lb x4 sets
Reverse Bench 4 Sec Eccentric 10x10
 40lb
Incline Bench Scoop 3x20
 10lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 50 Reps
Chin up to fail
 2 Reps



June 24th Hill Interval:
My revenge on the hill begins.
Forward
 10 Reps 30sec break
Backpedal
 1 the burn is real



June 25th Rest Day


June 26th
CHANGE UP NO MORE ECCENTRIC!

Front Squat 8x8
 4x8 185lb 4x8 205lb
Back Squat 8x8
 4x8 245lb 4x8 275lb
Deadlift 8x8
 290lb
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done




June 27th Upper Body:

Dumbbell Bench 8x8
 4x8 70lb 4x8 75lb
Reverse Bench 8x8
 50lb
Cable Scoop 3x20
 12.5lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 40
Chin up to fail
 2



June 28th Hill Intervals:

Forward
 15 Reps 30 sec break
Backpedal
 2 Reps burning burning



June 29th Leg Day:

Front Squat 8x8
 205lb
Back Squat 8x8
 295lb
Deadlift 8x8
 Gym Closed :(
Band Assisted Pistol Squat 3x5
 Done
Glute Medius Walk 4x20m
 Done


 June 30th Upper Body:

Dumbbell Bench 8x8
 75lb
Reverse Bench 8x8
 50lb
Cable Scoop 3x20
 12.5lb
Bent Over Rear Deltoid 3x20
 10lb
Push up to fail
 40 Reps
Chin up to fail
 2 Reps



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