Tuesday - W2D1 - Seated Press, Dips, Chins

Warmup - rope x 5 min straight

Seated Press
20 x 6
35 x 5
40 x 3
45 x 11 (3+)

Dips
BW x 15,15,15,15
Time to add weight to these.

Pullups
BW x 15,12,12

Parallel Bar Leg Raises
BW x 15,15,15

Rear Delt flies
4.5 x 15,15

Sunday - W1D4 - Squat (after Thanksgiving break)

Short workout after getting back from the airport before dinner plans.

Warmup - jump rope 3 x intervals (~6min)

Back Squat
103 x 5
119 x 5
134 x 10 (5+)

Pullups
BW x 15,15,10

Monday - W1D3 - Bench Press after BBC

Came from Black belt club to get in a session before Thanksgiving.

Bench Press
70 x 5
82 x 5
93 x 8 (5+)

Parallel Bar Leg Raise
BW x 15,15,15

Dips
BW x 7 x 10

Reverse flies
4.5 x 15,15

Sunday - W1D2 - Deadlift, Dips, Pullups, etc

Warmup - rope x 2 x intervals (5min total)

Deadlift
60 x 5
100 x 4
110 x 5
127 x 5
144 x 13 (5+)

Dips
BW x 5 x 10

Pullups
BW x 15,15,10

Back Ext
+5lbs x 15,15,15

Lying Leg Raise
BW x 25,25 (partner leg raises)

+padwork
+more jump rope, 4 x 1.5min intervals

Sunday morning - Jump Rope 6 x 1.5min

Bought a new jump rope. It is pretty light and it was probably a mistake to go so cheap, but it worked today. I may end up replacing it, luckily it was only $5. I'll lift later this afternoon/evening.

Jump Rope - 6 x 1.5 min, 15 sec rest

I also measured my pace in 30 second increments. Not scientific, but it seemed consistent between rounds.

Normal pace: ~120 skips per min
Fast pace: ~150 skips per min

I've been doing straight rounds of whatever pace I want - maybe I'll try some sort of alternating intensity type thing.

Friday - W1D1 - Seated Press, Back Ext, etc

warmup - jump rope 3x 1.5min. Jump rope broke, so I had to stop. That was unexpected.

Went up 5 kg in seated press instead of 2.5 this cycle because the press has been so easy, it has been way too light. The other lifts went up by the recommended amount.

Seated Press
33 x 5
38 x 5
43 x 10 (5+)

Back Extension
BW x 15
5 lbs x 15,15

+various ab exercises

Ring Leg Raise
BW x 10,6

Friday Morning - Jumprope 5 x 2 min

Jump Rope in the morning - 5 rounds of 2 minutes, 30 second break between rounds

Thursday - W4D4 - Back Squat, etc

warmup - jumprope 5x2 min

Back Squat
61 x 5
81 x 5
92 x 5

Pullups
BW x 15,15,15

Dips
BW x 5x15

Rear Delt Raise
4.5 x 2x15

Weight: 183.4 lbs (83 kg)

Sunday - W4D3 - Bench Press, Back Ext, etc

warmup - padwork 3 x 2 min

Bench Press
40 x 5
54 x 5
64 x 5

Back Extension
BW x 20,20

Side raises - not a good way to do without heavy DBs
43 x 8,8

Ring Dips
BW x 4x10

Ring Rows
BW x 8,8,8

Reverse Flies
4.5 x 30

Parallel Bar Leg Raise (with hits)
BW x 15,15,15

Saturday - W4D2 - Deadlift, Pullups, Leg Raises, Rows

warmup - jump rope 6 x 2 min

Deadlift
66 x 5
80 x 5
99 x 5

Pullups
BW x 12,12,12,12,

Parallel Bar Leg Raises + Dips Superset
BW x 3 x 12+10

Barbell Rows
52 x 33+7 (RP)

+stretching

Thursday - W4D1 - Deload Seated Press, etc

warmup - jumprope 4 min

Seated Press
20 x 5
24 x 5
28 x 5

Reverse flies
4.5 x 15,15,15

Back Ext
BW x 20,20,20

Hanging Knee Raise
BW x 10,10,10

Ring Dips
BW x 10,10,10

+stretching

Tuesday - W3D4 - Squat, Reverse flies, Pullups, etc

warmup - padwork, 3 x 2min

Back Squat
warmup
115 x 5
133 x 3
147 x 6 (1+)

Reverse flies
4.5 x 10,10,10

Pullups
BW x 11,11,11,11

Parallel bar leg raise
BW x 12,12,12,12,

+

Sunday - W3D3 - Bench Press, Reverse Flies, Pullups, Back ext

Warmup - 5 rounds of jump rope, 2 min each. 30 sec rest

Bench
20 x 5
60 x 5
80 x 5
91 x 3
102 x 5 (1+)

Reverse Flies
4.5 x 16,15,10

Pullups
BW x 10,10,10,10

Dragon Flag
BW x 30s,30s

Back Extension
BW x 20,20,20

+padwork

Friday - W3D2 - Deadlift, Back Extensions

Back really sore left side. Really tired, just trying to not slip the schedule.

warmup - leg raises + kicks, slow kicks

Deadlift

warmup

123 x 5

140 x 3

157 x 5 (1+)

Back Extensions

BW x 15,10,10

Wednesday - W3D1 - Seated Press, Dips, Pullups, Leg Raises

Warmup

padwork  3x2min

Seated Press

20 x 6

34 x 3

38 x 4

43 x 14

Going to double the increase for next cycle, this is way too light for a single rep day, obviously.

Dips

BW x 12,15,15,15

Pullups

BW x 10,10,10,10

Parallel Bar Leg Raises

BW x 10,10,10

+stretching