19 Sep

DL 365 x 3, 315 x 3, 3, 3
BP 185 x 5, 5, 5, 5, 5
Pulldowns 160 x 5, 5, 5, 5, 5

Low back was a little tight, so I went pretty easy on pulls.

Alternated BP and Pulldown sets on the minute.

16 Sep OHP 135 x 5, 5, 5 F Sqt 185 x 5, 5, 5, 5, 5 Pull-ups x 5, 4, 3, 1 Instead of alternating squats and pull-ups I did them individually with 60 seconds rest between sets. This effectively cut the rest time in half. My legs were fine, under worked if anything, but biceps started to cramp. After t...

13 Sep

KB Snatch 10x5, on the minute alternating arms
Run 2mikes - 16:00

11 Sep

DL 365 x 5, 5, 5
BP 185 x 5, 5, 5, 5, 5
Row 185 x 5, 5, 5, 5, 5

2 minute rest between DL sets. 1 minute rest between BP and Row sets.

On your next E day do a mock test and see where you are. If your close to what you want to do on the actual test you could likely stay the course. If your way off then maybe changing templates to something like Fighter to get more conditioning in may help. 400 repeats x 8-10 and 1.5 mile runs will s...

9 Sep

Sqt, PU, SU x 25
Chins x 5

Run 2mi - 13:27

Took an extra of rest. This was a good run. Not a max effort but close.

3 Sep

Some kettlebell swings, sets of 10, and snatches, sets of 2/arm. Didn’t count sets but just went until I felt the bell slowing down.

5 Sep
OHP 135 x 5, 5, 5
F Sat 185 x 5, 5, 5, 5, 5
Pull-ups x 5, 5, 5, 5, 5

Alternated the squats and pull-ups with 60 seconds of rest between.

1 Sep

DL 365 x. 5, 5, 5
BP 185 x 5, 5, 5, 5, 5
Row 185 x 5, 5, 5, 5, 5

I don’t know your height but I’m 6’1 and 220 and probably close in strength. I don’t back squat over 275 for sets of 5, no reason for me to IMO. I’ve also got a history of knee issues. The post workout pain an hour after sitting sounds like tendinitis. You didn’t describe the pain or it’s location, ...

31 Aug Haven’t posted in a few months. I’m in a strength maintenance phase right now. I’m expecting to not be getting much sleep for Using a pretty standard protocol for me - every other day training, alternating between strength and conditioning. Strength work follows A / B rotation and conditionin...