Thursday – Beep test

A1- 1 leg squat off box  2 x 4/leg  with 25# plate

A2- ankle stuff  2x

B1- Chin ups  2 x 3 with 55#

B2- Ankle jumps  2x 20

B3- Neck work  2x

C1- Ab kneeling push/pull  1 x 8/each

C2- Pushdowns  2 x 8

2day was the first time I did the “navette” test since as long as I could remember….I was very anxious how I could score for the fire fighters’ tests ’cause this is the very test I will have to do in the beginning of April…It was at the end of my training, I did some leg training, I wasn’t in my best shape and I still managed to get to level 9…Level 9 is the required standard to be accepted….So I guess with 1 month left, the diet over and the beta-alanine cycle coming up I will be able to reach that same level and more with no problem…..At the very least, I now know I can reach level 9!

D

monday – upper body

A1- Benc h press  225  2 x 3…..simply pathetic

A2- Ankle stuff  2x

B1- DB floor press  95s  2 x 6

B2- Seated rowing  2 x 8-10

B3- Ankle stuff  2x

C1- BB ab rollout  2 x 8

C2- Curls

C3- Neck work iso. vs. ball on wall  2x

C4- Ankle jumps  2 x 25

That was it; no cardio 2day ’cause I didn’t feel like it…I have done cardio pretty much every training for the last 2-3 weeks….you gotta know when to back off a little bit.

D.

Saturday – GPP

A1- Power clean  115 x 6, 135  2 x 6

A2- Bent over BB row  185 x 6, 135  2 x 8

A3- Plank roll v.2  3 x 10

TABATA x 3min. on Cross trainer

B1- BB alternated reverse lunges  3 x 6/leg @ 95

B2- Wide grip pull ups  BW  3 x 6

B3- Low-to-high cable woodchops  3 x 6/side

That was it…I liked that training very much; it lasted about 40 minutes warm up included, intensity was high but not overboard….exactly what you need when you’re sleep deprived. Let’s not forget the formula.

D

Friday – chins & tabata

A1- Chin ups  2 x 5 @45#

A2- Ankle stuff  2x

B- Reverse curls  50#  x 20reps!!

C- Chin ups  BW x 13reps

D1- 1 arm DB military press  50  2 x 5/arm

D2- Ankle stuff  2x

E1- Reverse face pulls  2 x 12

E2- Abs kneeling 1 arm push/pull  1 x 10/side of each

Cardio : Tabata’s on the elliptical  3min. on/3min. active rest/3min. on

That was it…short ‘n sweet! Good thing to note that I was able to do 20 curls AND 13 chin ups less than 5 minutes after that….

I’m out.

D

Wednesday – TBT + cardio

A1- Front squat  185  2 x 5

A2- ankle stuff  2x each

A3- DB bench  100s  1 x 4, 1 x 5….SOOO freakin weak

B1- Seated rowing  2 x 10 @ 165

B2- natural GHRs  2x 5

B3- ankle stuff  2x

C1- Pushdown  2x 10

C2- curls  2x whatever

C3- neck

c4- pogo jumps  2x

Cardio: Cross trainer for 0:45/1:15 intervals  x 4 reps

I’ve been sick last Sunday, very sick….so energy levels are just coming back…as for my digestion, it’s still messed up…just trying to eat without leaving my stomach upset….anyways, it showed in my training, I was even weaker than usual.

D

Saturday – power-endurance

A- DL 10 x 1 @ 275 with about 30-40sec. rest between sets

B- ankle stuff 2x toe press and band dorsi

C1- BW inveted rows 3 x 12

C2- Walking DB lunges  with 50s  3 x 16 steps

C3- Stairs 3x (2 by 2 explosively)

D- Ankle stuff  2x bosu stability

E1- Plank roll v.2  3 x 10-12

E2- Cross trainer  3 x 1 min. @ resistance 18, rpm 75-80

E3- DB swing  70  3 x 10

That was it…hard to keep explosiveness in a fatigue state…very good training….I’m out.

D

Friday’s afternoon training – chins ‘n cardio

A1- Chin ups  +55#  2 x 3, 1 x 4

A2- Ankle stuff  2x

B1- Incline close grip bench  185  3 x 4

B2- Ankle stuff  2x

B3- Reverse face pulls  2x 12

C1- Cable woodchops  1×10/side high to low,  1×10  low to high

C2- Curls whatever x whatever

C3- Neck work  2x

C4- 1leg calf raise + pogo jumps 2x….well not much pogo ’cause I used my legs pretty much, anyways….

Cardio : elliptical  intervals  0:45/1:15  x 5 reps

That was it…feeling good!

D

Wednesday – squat

A1- Box squat (2″ above parallel)  255 x 3, 275 x 2

A2- Ankle + feet stuff  2x

B1- 1 leg box squat off box  +15s DB 2 x 5/leg

B2- ankle stuff  2x

C1- Abs: jacknife x10 + plank roll x 5    2 sets

C2- Inverted rows  2 x 10

C3- Ankle stuff  2x

GPP: 1min. Climber, pull ups x4-6, stairs x3, push ups x 15, stairs x 3, MB stomps x 15, Lunges x12 forward, x12 backward, plank x 45sec….Repeated that for 2 straight sets with pretty much no rest….That was hard as hell; took me liek 10 minutes to recover….

DL

Monday – bench + cardio

A- BB floor press  225  2 x 4….2day was a pathetic constatation that my strength is going down with all this cardio and GPP stuff…this sucks….I really wasn’t able to do more than 4 reps with 225…ouch! …I hate cardio for this very reason; it makes people WEAK….if anyone ever argues with you, tell them to f**k off!

A2- ankle stuff  2x

B1- DB bench  100s  2 x 5

B2- ankle stuff  2x

C1- Seated rows  2 x 8

C2- DB swing  2 x 10  with 65

C3- ankle stuff  2x

D1- Pallof press  2 x10/side

D2- Neck work with plate hold  2x  20sec.

D3- Curls  whatever x whatever…is that clear enough?? curls suck and are useless…except for beating fire fighters’ tests…

Cardio: Tabata 4min. on the cross trainer  x2 sets…..I hate cardio! …this is hard.

I’m out and my rant is over!

D

Sunday – Lower body

A1- Hanging weight Front squats  185 x 5,  205  2 x 4

A2- ankle stuff  2x

B1- BB Step ups  95 x 5/leg,  115  2 x 5

B2- ankle stuff  2x

C1- Ab rollout  3x

C2- Back extension  3 x 12  +25#

C3- Farmer’s walk  75, 70  3 trips

That was IT.

D