Wow, I can’t believe it’s been a week, again, since last update. I finished out week 8 of 80% strong. I am on week 9 at 90% and doing an easy week with my conditioning. To be honest, I skipped my HIC on Tuesday after lifting because I’m supposed to have 2 outdoor games this weekend. 1 on Saturday an...

Week 8:

Thursday: Anaerobic Capacity (22 mins to complete)

I forgot about the 50 plank push-ups at the end and did my own core workout right after instead. Oh well, I’ll remember next time.

Week 8

Wednesday: 80% Lifts

Bench: 165lbs x 5 reps x 4 sets
Squat: 180lbs x 5 reps x 3 sets
Pull-up: BW + 8lbs x 5 reps x 4 sets

Not this year, I want to next year. I'm hoping I will be moved back to Colorado in May. The area I'm currently in does not have a quality BJJ gym at all. I haven't trained in nearly 9 months now.

Week 8:

Tuesday: HIC

20 minute Fobbit + Power Complex
- 95lbs Push Press x 5 reps x 3 sets
- 40lbs Jump Squat x 10 x 3
- 30lbs DB Clean x 5/arm x 3
- BW Plyo Pull-up x 5 x 3

Well, I am on week 8 right now. I didn't give any update for week 7.

Week 8:

Monday: 80% Lifts

Bench: 165lbs x 5 reps x 3 sets
Squat: 180lbs x 5 reps x 3 sets
Pull-up: BW + 8lbs x 5 reps x 4 sets
Quick HIC: 30s max dips, 30s max leg swings, 1 min plank, 10 Turkish get-ups (I think) x 1

Week 6: Monday: 95% Lift AM Squat: 205 x 2 reps x 3 sets Bench: 190 x 2 reps x 4 sets Pull up: Pavel's fighter PM Played soccer. A lot. Tuesday: off Wednesday: 95% Lift Squat: 205 x 2 reps x 4 sets Bench: 190 x 2 reps x 4 sets Pull up: Pavel's fighter Thursday: Half HIC 10 minute Fobbit followed by ...

This program has a habit of lulling you into a false sense of supreme fitness then absolutely kicking your ass... Week 5 Wednesday: Squat: 185 x 5 sets x 3 reps Bench: 170 x 5 sets x 3 reps Pull-up: Pavel's Pull-up Program Deadlift: 165 x 5 x 3 Thursday: I thought to myself, lets do some hills today...

I've been awful at updating the log the last two weeks as I've been super busy at work. However, I've been keeping up with the plan. I am on my 85% week for my lifts and feeling super strong. Today is Day 2 of 85%. I've been doing a lot of hill sprints for my HIC and just one long E per week. I've a...

Dang, I totally forgot to post my log for the week. Kind of a weird one for me this week. I started my 90% week and I took it very easy on my conditioning protocal as called for with the easy week principle. Monday: Squat: 195 x 4 sets x 4 reps Bench: 180 x 4 sets x 4 reps Deadlift: 175 x 1 set x 4 ...