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Jswain's training log for powerlifting

Doesnt sound like alternator. All cars have a normal amount of parasitic drain 25-50 milliamps generally is ok. Sometimes you get more than normal parasitic drain so your battery is still discharging without anything being on. If it sits without being driven for the alternator to charge it youll lose enough to not be able to start it eventually. Unless something was just left on then thats what it was. If not then you could just disconnect the negative battery cable before you leave on holiday again that way itll still have enough charge to start when you gey back unless the battery is a pos which if it was it wouldnt pass the conductance test
 
SkRaw85 said:
Alternator good? Should be pushing around 13.8-14 volts while running
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christ83189 said:
Doesnt sound like alternator. All cars have a normal amount of parasitic drain 25-50 milliamps generally is ok. Sometimes you get more than normal parasitic drain so your battery is still discharging without anything being on. If it sits without being driven for the alternator to charge it youll lose enough to not be able to start it eventually. Unless something was just left on then thats what it was. If not then you could just disconnect the negative battery cable before you leave on holiday again that way itll still have enough charge to start when you gey back unless the battery is a pos which if it was it wouldnt pass the conductance test
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Yah, from my understanding the battery wouldnt of been able to recharge with the drive that I took to Autozone had it been the alternator. So it wouldnt of read as 100% charged while there. But, I'm not a huge car guy. I just figure im resourceful enough to be able to take care of the basics on my own. I have been driving it around all day today just because I feel like it should help (lol) and it has started without problem i think around 6 times since the initial situation this morning so I think it should be good to go. The true test will come in the morning after it sits overnight though I suppose.

And good tip about disconnecting the negative. I didn't know that would help, thanks bro.
 
jswain34 said:
Yah, from my understanding the battery wouldnt of been able to recharge with the drive that I took to Autozone had it been the alternator. So it wouldnt of read as 100% charged while there. But, I'm not a huge car guy. I just figure im resourceful enough to be able to take care of the basics on my own. I have been driving it around all day today just because I feel like it should help (lol) and it has started without problem i think around 6 times since the initial situation this morning so I think it should be good to go. The true test will come in the morning after it sits overnight though I suppose.

And good tip about disconnecting the negative. I didn't know that would help, thanks bro.
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No problem man. Im actually in auto tech school right now and am learning just how much i didnt know. But ive got some knowledge now. How long was it sitting for holiday? Im sure it should be fine just sitting overnight. I think the generic rule is that if its gonna be sitting for more than 10 days you want to disconnect the battery or put a maintainer on it but most cars should last about 30 if i remember correctly
 
christ83189 said:
No problem man. Im actually in auto tech school right now and am learning just how much i didnt know. But ive got some knowledge now. How long was it sitting for holiday? Im sure it should be fine just sitting overnight. I think the generic rule is that if its gonna be sitting for more than 10 days you want to disconnect the battery or put a maintainer on it but most cars should last about 30 if i remember correctly
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Dude, i totally feel that. I learned so damn much this past year but feel dumber than when I came in just because now im aware of how much there is to know.

It was sitting for 7 I believe. I asked how long she has had the battery for when I was on my way to Aurozone and she said she doesnt think she has gotten a new one since she bought it in '14, so it very well could be towards the end of it's life. At least this time I'm aware it could be a problem going forward. Also, i live in NH and it was between 15-45 degrees all 7 days we were gone and from what I know that drains it a lot quicker too.
 
jswain34 said:
Dude, i totally feel that. I learned so damn much this past year but feel dumber than when I came in just because now im aware of how much there is to know.

It was sitting for 7 I believe. I asked how long she has had the battery for when I was on my way to Aurozone and she said she doesnt think she has gotten a new one since she bought it in '14, so it very well could be towards the end of it's life. At least this time I'm aware it could be a problem going forward. Also, i live in NH and it was between 15-45 degrees all 7 days we were gone and from what I know that drains it a lot quicker too.
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Yeah that doesnt help. And around 5 years is what they say so its getting close although i just got a new battery for my truck because the one in it was starting to lose charge overnight. It was starting but was labored while cranking, tested it and it was bad so i got a new one before i got stranded because of it. But that battery was manufactured in june of 09 so they'll last longer than that.
 
Also worth mentioning an alternator is an electric motor, so when they die they flat die at once. So if you charge it and drive to the parts store and they read it low charge you know the alternator crapped. The alternator should have charged it even more on the way.

Which yours is definitely working.
 
W10D1

Apparently my body felt like having **** motor patterns and wanted to herniate a disc while deadlifting yesterday. It was a pretty frustrating day (nothing catastrophic injury wise though, because I dropped the weight instead of fighting myself).

•DE Sq (Duffalo)
220x2x8

•HE Conv DL (goal: 440x4x3)
135/225/275/315x5
365x4
+ belt
405x2
Here is where I knew something didnt feel right form wise. This set was much harder than it should have been. So I rested and hit another single.
405x1 -> still didnt feel great, but it felt food enough to go to my work sets.
[email protected] -> failed the first rep, took the weight back to the floor then went at again. Didnt have enough to push for the 4th rep. Check out this form:
IMG_4999.JPG

IMG_5001.JPG

Theres the first full rep, here is the 2nd:
IMG_4997.JPG


You can easily see just how ridiculously far in front of the bar my shoulders are. I screwed around with cue after cue trying to get my weight behind the bar and it just wasnt fcking happening yesterday. I also need to remember to pack my neck instead of looking straight ahead. I thought broke that habit a while back but it appears not. I was keeping neutral in those pictures, but I'm not in the business of trying to do dead stop SLDLs from the floor.

I dropped the weight and tried to work more on cuing, it eventually felt and on video looked "okay" once I dropped to 315. Definitely not perfect but an improvement from the top sets no doubt.

395x4
365x4
315x3x2 working specifically on the stepwise cue progression that duffin mentions in his video with Mark Bell. Video of this:
Invalid Link Removed

Video of the 440 set:
Invalid Link Removed
Even with how ****ty these felt and looked, they still moved fairly quick. If i find a silver lining this just goes to show that of I could ever figure out my ****ing technique again I could be good for mid 5s still.

•RE Inc DB BP
90x10x3

Ss/

•GHR
Bwx10x3

•NG Cybex cable row
165x8x2
180x8x2

Ss/

•kneeling rope crunch
125x15x4

•Rope extension/pushdown
90x15x2
 
Way to auto regulate and modify the training as the situation demands! You appear to have remedied everything in the 315 backoff work, maybe cueing the lats harder back would tuck the shoulder back a hair more but it was night and day better.

How did the Squats feel? Everything else looked like a great session.
 
Hyde said:
Way to auto regulate and modify the training as the situation demands! You appear to have remedied everything in the 315 backoff work, maybe cueing the lats harder back would tuck the shoulder back a hair more but it was night and day better.

How did the Squats feel? Everything else looked like a great session.
Click to expand...

RTS training definitely taught me a thing or two in that regard. If nothing else I think thats where I've grown the most over the last couple of years despite my true strength levels not really progressing at all (regressing, really). I will continue to work on that...i really think if I get that down and figure out how to execute "pull the hips down and in" + "spread the floor" simultaneously my positioning will drastically improve.

Squats felt good. Nothing really to report..everything was kosher on that end. I am going to work up to another heavy triple tomorrow so if that feels like **** and the weights feel like a ton maybe a true dedicated deload is in order.
 
Lower deload is in order. Im not entirely sure if the bar I was using was 45lbs or 55lbs, but either way **** felt no bueno. I am timid going into the hole and have zero pop coming out. The explosiveness i built up over time has really taken a hit this past year.

•DE/Tech BP (paused) (90s rest)
250x3x5@5/5/5/5/5

•HE Sq
45/95/135/185/225x5
+Unlatched
275x5
+Latched belt
315x3@7
[email protected]
Load drop
310x3@8
Rep drop
310x2@8

Pause Sq (2ct)
225x3x2

•RE:
GHR: vs Monster Mini x10x3

Ss/

Kb swing: 24kg x15x3

Notes:
Plan will be to fully deload my squat and deadlift next week - my lower back needs some recovery time. If I were going to stick to this same plan I would need to rearrange my training days and move my heavy squat day to 2 training days from my heavy pulls. I could recover well enough when i wasnt truly squatting with a higher relative intensity but now I just dont think my erectors are recovering well enough. So, like I said ill cut intensity and volume next week then test the following week for the new program, whichever one I decide. I like the variation of the off season program but like the clean & press and event days in the strongman + powerlifting program. So i still havent come to a conclusion on which im going to move towards.
 
If you add in events, be prepared for your big 3 to all stagnate or regress. You will get stronger overall but only your overhead will rise as far as barbell lifts.
 
Hyde said:
If you add in events, be prepared for your big 3 to all stagnate or regress. You will get stronger overall but only your overhead will rise as far as barbell lifts.
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Hyde said:
At least, be prepared for the possibility of that.
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Thanks for the heads up. That makes sense...hopefully don't end up having to squat 135 for a max again. That seems like itd be the next thing to happen with where my strength has been lately.
 
jswain34 said:
Thanks for the heads up. That makes sense...hopefully don't end up having to squat 135 for a max again. That seems like itd be the next thing to happen with where my strength has been lately.
Click to expand...

I hadn’t considered your squat circumstances - that will probably still rise as core/erector strength increases from the added carries, and you have already built a lot of leg strength in the past you just have to slowly wake back up.

And deadlift has the most event carryover probably (and is an event), but I have found the key for me last 4 months has been to lessen my total deadlift volume (~8-10 work reps for any effort style, 1x/wk) and rotate my efforts on it (DE/RE/HE) to account for the toll the event work takes on the low back as well (and usually lats and hamstrings and quads). Basically just honoring the training law that you only have finite recoverability and if something comes in something else must come out.
 
Itd be tough for my squat to get too much worse barring some catastrophic injury at this point.

I probably could use a reduction in my deadlift frequency. Both programs that I'm considering do back it down substantially.
 
W10D3 (yesterday)

•DE Sumo pulls from 2.25" blocks
135/185/225x5
275x1x9 30s rest between pulls

•HE bench (5th set)
45/95/135/175/210x5
245x2
280x2x4@6/5/6/5
[email protected]

Spoto (2ct)
225x3x2

•RE Work:
Leg ext: 130x15x3
Seated Leg curl: 100x15x2

I was running low on time before having to leave for class so I had to improvise and just do some machine work. The sumos were added in because the CWS off season program adds in sumo block pulls so I just wanted to toy around with them some. Will probably do the same next week during the deload but at 225 vs 275.
 
W11D1 - Deload
Sq: 55/105/145x5; 195x3; 225x3x3
Conv DL: 135/185x5; 225x3; 275x3x3 (225 and 275 off 2.25" blocks) - just really trying to deload my low back. 275 w/ belt.
Power Systems Multi Grip Bar: NG floor press - 60x5; 110x5; 150x5; 185x5x2
GHR: 3x10 (1 done during warmup)

Steady state air assault bike: 15 min. I had planned on 20 but was bored so I stopped.
Hot tub: 15 min
 
Recovery/general health day:

1. Lax ball 1-2m per hip
2. Band lat stretch x1m
3. Donnie hang protocol
4. Random static stretching focusing on lateral hips, psoas, adductors, low back - a lot of rotational stretching.
5. Octane fitness lateral trainer: 20m, 2.35 miles
6. Contrast therapy (alternating hot tub and cold tub @ 55 degrees aka cold as fk).
Hot tub: 3 min
Cold tub 2 min
Hot tub 3 min
Cold tub 2 min
Hot tub 10 min (someone sitting in the cold tub)
Cold tub 2 min
Hot tub 2 min (just wanted to end in here because ending with the cold tub would suck)

I was fully submerging myself as best I could, the tub is pretty damn small so I wasnt able to fit down to my shoulders but everything armpits down was submerged, including arms. The first 25-30 seconds getting into that tub are pretty damn brutal but it starts to feel good about a minute in. I'm gonna try to utilize this cold tub more.
 
Man, with access to the tubs, you better use it! Are you going to try an incorporate these type of days throughout your training moving forward? This actually go me to thinking about adding something along these lines 1x a week (probably Sundays) just as a functional/health movement day.
 
The contrast baths should be limited to 1 day a week after whichever day beats you up the most (unless in rehab or peaking for something)

I’m sure CWS writes about that, because that’s where I learned about it and his thoughts on too much of a good thing.
 
tyga tyga said:
Man, with access to the tubs, you better use it! Are you going to try an incorporate these type of days throughout your training moving forward? This actually go me to thinking about adding something along these lines 1x a week (probably Sundays) just as a functional/health movement day.
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Most definitely, although I will say school picks up again in January once rotations start so I may not have all the time that I have had over the last week or two. I absolutely plan on adding more recovery/general health days in though, I just hope I dont have to take time from any true training. My blood pressure was a little higher than id like at my most recent physical (although I truly think it was user error by the MA taking it incorrectly because that is easily the highest it has ever been, it hasn't actually ever been within 10 mm Hg to where it was) so I am starting to try and focus a little more on general health/well-being vs solely just lifting heavy. Lifting "heavy" is still what I enjoy, but i also want to live a good life and be able to enjoy myself if I ever get to retire.

Hyde said:
The contrast baths should be limited to 1 day a week after whichever day beats you up the most (unless in rehab or peaking for something)

I’m sure CWS writes about that, because that’s where I learned about it and his thoughts on too much of a good thing.
Click to expand...

Does he say why that is? I can do some searching too. Even if it isnt beneficial for performance, i think (haven't dug too deeply) it has positive effects on endovascular health as well as potential for increasing the ratio of brown:white lipocytes. But once again I still need to look at some literature so dont take those as truths.
 
jswain34 because it works really well actually, for reducing inflammation. But that’s bad for muscle growth/training response, so he encourages it primarily for deload weeks to create a powerful contrast from a state general training fatigue.

View it like ibuprofen if it was actually good for you - use it when needed, but routine usage is something to shy away from for overall muscle growth.

If you start incorporating events, which are generally moving or loading, aside from pressing and pulling, you may want to do it weekly after those sessions - they don’t offer a lot of hypertrophy necessarily and will be harder on your body.
 
Hyde said:
jswain34 because it works really well actually, for reducing inflammation. But that’s bad for muscle growth/training response, so he encourages it primarily for deload weeks to create a powerful contrast from a state general training fatigue.

View it like ibuprofen if it was actually good for you - use it when needed, but routine usage is something to shy away from for overall muscle growth.

If you start incorporating events, which are generally moving or loading, aside from pressing and pulling, you may want to do it weekly after those sessions - they don’t offer a lot of hypertrophy necessarily and will be harder on your body.
Click to expand...

Ah, understood. That totally makes sense. Thanks broheim.
 
W11D1 - deload

Sled drag w/ total of 70lb including sled
1. Forward: 2 mins
2. Lateral shuffle + pallof: 2 down backs each direction

Deload:
1. Duffalo squat: 55/105x8; 145x3; 185x3x3
2. Technique Bp: 45/95/135/185x5; 225x3x3
3. Conv DL: 135x5; 185x3x2; 225x1x5
4. Dead stop pullups: bw (235) x8x2; x6x2

60-90s rest between sets of 1&2, 30s rest between pulls. Did the pullups between sets randomly starting after the second bench set at 225.
 
jswain34 said:
Recovery/general health day:

1. Lax ball 1-2m per hip
2. Band lat stretch x1m
3. Donnie hang protocol
4. Random static stretching focusing on lateral hips, psoas, adductors, low back - a lot of rotational stretching.
5. Octane fitness lateral trainer: 20m, 2.35 miles
6. Contrast therapy (alternating hot tub and cold tub @ 55 degrees aka cold as fk).
Hot tub: 3 min
Cold tub 2 min
Hot tub 3 min
Cold tub 2 min
Hot tub 10 min (someone sitting in the cold tub)
Cold tub 2 min
Hot tub 2 min (just wanted to end in here because ending with the cold tub would suck)

I was fully submerging myself as best I could, the tub is pretty damn small so I wasnt able to fit down to my shoulders but everything armpits down was submerged, including arms. The first 25-30 seconds getting into that tub are pretty damn brutal but it starts to feel good about a minute in. I'm gonna try to utilize this cold tub more.
Click to expand...

jswain34 said:
Most definitely, although I will say school picks up again in January once rotations start so I may not have all the time that I have had over the last week or two. I absolutely plan on adding more recovery/general health days in though, I just hope I dont have to take time from any true training. My blood pressure was a little higher than id like at my most recent physical (although I truly think it was user error by the MA taking it incorrectly because that is easily the highest it has ever been, it hasn't actually ever been within 10 mm Hg to where it was) so I am starting to try and focus a little more on general health/well-being vs solely just lifting heavy. Lifting "heavy" is still what I enjoy, but i also want to live a good life and be able to enjoy myself if I ever get to retire.



Does he say why that is? I can do some searching too. Even if it isnt beneficial for performance, i think (haven't dug too deeply) it has positive effects on endovascular health as well as potential for increasing the ratio of brown:white lipocytes. But once again I still need to look at some literature so dont take those as truths.
Click to expand...
If you are concerned with fat loss at all next time stop with the cold, which i think also has merit in general for the last bout to be cold since it pushes things out of the muscle with that contraction. However the other piece is like you mentioned, activating brown fat which is quite beneficial. I know that my ART guy was telling me that the average male burns like 800 calories just warming their body back up to normal temps after a session. So I am sure you would burn close to as much getting out of cold water since it will drop body temp even faster than subfreezing dry air will.
Hyde said:
Or you could just use it often and actually feel better more of the time, whatever
Click to expand...

Right, this is one of those balancing act things. I imagine though if you at least give 4-5 hours post training for the muscles to get inflamed and signal for healing that it probably would not have much of an effect on muscle growth. However like you said probably limit it to 1 or 2 sessions a week. The cryo chamber was one of the things that definitely helped me get through my PL Meet prep when things were getting beat up toward the end.
 
Good info...but it is so much nicer stopping with the hot tub haha. When i get out of the cold tub that hot tub looks like a fuggin oasis when ive been stranded without water in the desert for 48 hours. Id imagine anyway, lol. For now I'll probably just continue with the way im doing it with the intention solely being on improving recovery, but if I ever really wanna get crazy and really do a dedicated "cut" ill keep that in mind. I dont really see that happening though, even though I have kind of allowed myself to fall into that unintentionally over the last year.
 
Went in to the gym with the lady tonight. Just did some cardio and screwed around, then hit the hot/cold tubs again.
Lateral cardio machine: 20 min
NG cable row: 180x12, 10; 195x8
Unil rev grip tri ext: 30x15, 12
Ab rollout: 2x10
Contrast therapy:
2 rounds
 
Week 11 Deload
•MB sq: 145x5x3

•NG OHP
60x5
90x5
110x3x3

•Sumo 2.25" block pull
135/185x5
225x3x3

•Sandbag carry across chest
100lb x30ft x4

•GHR
Bwx10x2

Just felt like doing some ohp. I think ive finally figured out what Im gonna do training wise. Gonna do the 6 week off season program then probably jump into the combo program since it pushes a little harder in terms of intensity relative to e1rm.

Man. Truly felt like my body was waking up today. I dont know if this deload was just huge for my mental state or my body as well. Im not gonna read too much into an ultra light deload day but my body and movement patterns felt great today. I have had a nagging ache in my left SI and left hip for a while now and today is the first training day in a while where neither one has been there.

Edit: also I havent been noting this but ive been using the duffalo bar exclusively on all my squats. Its the only bar with central knurling in the xfit box and I might as well just toy around with something different for a while.
 
Man, both my left and right SI have been buggin me and like you (this week is my down week as well) they’ve felt normal!

Dude, you’ve got the best bar if that’s the only one with center knurling lol imagine if it was a rec bar lol plus, you get to give your shoulders/elbows a break! I wish my gym had some specialty bars.. but we don’t, at all.
 
tyga tyga said:
Man, both my left and right SI have been buggin me and like you (this week is my down week as well) they’ve felt normal!

Dude, you’ve got the best bar if that’s the only one with center knurling lol imagine if it was a rec bar lol plus, you get to give your shoulders/elbows a break! I wish my gym had some specialty bars.. but we don’t, at all.
Click to expand...

Duffin showed how easy you can collapse the transformer bar to fit in a small back seat and take to a commercial gym in a video. It was really impressive.
 
Hyde said:
Duffin showed how easy you can collapse the transformer bar to fit in a small back seat and take to a commercial gym in a video. It was really impressive.
Click to expand...

If i didn't already have the SSB YOKE I would get that bad boy. It might end up being my next bar just because of all the different configurations anyway. I just have to get to where i can squat again first.
jswain34 Good to hear things are feeling good now though!
 
Thanks for the support fellas, it feels great to not be in pain every time i bend over. Its friggin amazing what a week of dedicated recovery can do.

Maybe there will be a Kabuki new years sale? Could snag a transformer bar then too. I'm seriously digging the Duffalo bar - I've never had a bar feel so damn secure on my back while squatting. That thing's knurling is like metal velcro onto your back.
 
Week 12 (test week) day 1

Bw (negged): 230.5 lb

•Mid bar squat with duffalo
55/105/145/195x5
235x3
+ belt
285x3
325x2
[email protected]
[email protected] (e1rm = 430)

It didnt feel like my L5-S1 might explode today when the weights got heavy. Thats a good sign lol. Im ready to start pushing forward again I do believe.

•Comp Bp (thumb from edge of knurl and smooth)
45/95/135/185x5
225x3
265x1
200x1
[email protected] (e1rm = 350-355)

Invalid Link Removed

CGBP (pointer on edge)
[email protected]

Invalid Link Removed

(In before billy tells me I sandbag my RPEs too)

•Zbar tri pushdown
110x15x2

Ss/

•Zbar curl
110x10x2

Hopefully will work up to a heavy single on deads come Monday. My goal is to be around 535, but if my form isnt there and I dont feel good about it i'm not gonna push too far. I'll still take whats there but I just dont wanna be set on a number.
 
Week 12 day 2 test say 2

Deadlift frenzy

•Conv DL
135/225/275x5
315x3
+ loose belt
365x1
+latched belt
405x1
455x1
505x1@8
[email protected] (e1rm = 545)

Vid of last warmup:
Invalid Link Removed

•1" deficit conv DL
315x1
365x1
405x1
455x1
[email protected] (e1rm = 510-515)

•2.25" Sumo Block Pull
225x5
275x3
315x1
365x1
405x1
455x1
[email protected] (e1rm = 525)

•Duffin Quadruped Row
50x10x3 each arm

^felt those in all the right places. Really lights up the whole pillar mainly the obliques, low back, and of course the upper back and lats from the rowing motion. They'd be great in a warmup using lighter weights or as a supplemental rowing motion once the you ironed out form enough to use weights that could still significantly tax your lats and other scap retractors.

Deads felt good today. My wedge was firing early and I knew I would have close to 535 in me. Although I did sort of lose that again on the 505 set, I really focused on it for the 535 since I saw some bad habits creeping back into the 505. I obviously dont know for sure since I didn't video the 535, but i could 'feel' the bad habits on 505 more than i could on 535 - although my focus wasnt really on that given it was a 95+% attempt. I will say that I widened my stance back out to having my whole shin within the knurled part of the bar because I am able to engage my hips more and keep a more upright torso with this setup. I changed 2 months ago or so because it didnt feel right when doing rack pulls, fuk that though as long as it feels best off the floor.

Ive never really done deficit deads so I wanted to get a feel for them and find a ballpark max to use for the next block. Overall, I feel pretty decent about what went down today and although I'm not near my max lifetime strength levels (at least squat wise, bench and deads arent too far off), this week has me feeling hopeful that im closer to being back there than what I had thought.
 
Bro I am so stoked for you!!! Back in black, no doubt about it. Yeah you’ve got work to do, as do I, but being healthy enough to do the work is the key to progress!
 
Thanks bro. Time to get back after it!
 
Dude, it’s nice to watch things unfold and work out! I’ll be watching closely to see this all manifest Into something great. Keep hammering bruv!
 
Preciate ya fellas.

Today:
Donnie stomps: avg band x15x2
Banded wrist stretches
PVC roll quads mainly VMO
Lax ball hips
Fw Sled dreg: 80lb x5 min
Cybex bike ride - 15 min, hr range: 115-120 bpm.
Contrast:
Hot tub: 5 min x3
Cold tub: 3 min x3 (sitting, everything rib cage down was submerged, also had my arms to my sides so my elbows, wrists, and hands were in the tank since ive had some elbow and wrist issues going back).

Notes:
Im not entirely sure when I'm going to start up the new setup. I'm flying back to IN come Thursday and will be there til the following Friday. I suppose I could get the first day in tomorrow then just figure it out thereafter over break until i get back.
 
When I doubt, carry the sandbag and do some Farmer’s walks. Most practical strength training you can do.

Or squat.
 
Here are the days with exercises, i am too lazy to type out the progressions.

•Day 1
Pause squat
Comp Bp
1" deficit conv DL

•Day 2
Conditioning: Tempos & steady state
Recovery: mobility/hangs/mfr/contrast, whatever.

•Day 3
Comp squat
DB bench
Row variation
Db fly
Triceps
Ghrs

•Day 4
Conditioning & recovery day 2 (optional)

•Day 5
CGBP
Sumo 2" block pull
GHR
Triceps
Bb curls
Some core

•Day 6
Ssb squat
Spoto press
Pull ups/lat pull down
Db fly
Db lateral raise

Tempos can be bike, sled, running in place in the pool, light carries, whatever. Weights and sets and reps wise he just gives you a weight, target reps, and a rep range. Example: week 1 pause squats: 255 x 24 reps x 3-6 reps per set with 90s rest between sets. The entire program is like that with the #of reps and rests changing between weeks. He recommends 3-6 reps per set for everything (for the compound work, the iso/accessories are 8-15 reps) but I may up to 8 some days. I may not get all 6 days done in 1 week, so I will just rotate them through cyclically with 1 training week including 4 weight training days and 1 conditioning day at minimum. I'd like to at least do one conditioning day each week, but we'll have to see what my schedule ends up being once rotations start up on the 2nd.
 
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