Walrus Suburban Commando

Strength and Conditioning

3 weeks / 6 days per week

Kudos to Vincent Dizenzo

Reviews

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Week 1

Day 1

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Trap Bar Deadlift

Supplemental
4 x 5 reps

Chest Dip (Weighted)

Assistance
5 x 0 reps

Pull-up (Weighted)

Assistance
5 x undefined reps

Hanging Leg Raise

Assistance
5 x 0 reps

Incline Curl (Dumbbell)

Assistance
3 x 15 reps

Farmers walk

Assistance
4 x undefined reps

Day 2

Squat

Supplemental

5 x 45%

5 x 55.00000000000001%

3 x 65%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

Push-up (Weighted)

Assistance
5 x 0 reps

Inverted Row (Weighted)

Assistance
5 x 0 reps

Hanging Leg Raise

Assistance
5 x 0 reps

Kickback (Dumbbell)

Assistance
3 x 12 reps

Macebell swings

Assistance
4 x 25 reps

Day 3

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
4 x 5 reps

Inverted Row (Weighted)

Assistance
5 x 10 reps

Reverse Hyper-extension (Weighted)

Assistance
5 x 5 reps

GHR Crunch (weighted)

Assistance
5 x 0 reps

Hammer Curl (Dumbbell)

Assistance
3 x 20 reps

Sandbag carry

Assistance
4 x 0 reps

Day 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
4 x 5 reps

Inverted Row (Weighted)

Assistance
4 x undefined reps

Bulgarian Split squat (weighted)

Assistance
5 x undefined reps

GHR Crunch (weighted)

Assistance
5 x undefined reps

Curl (Barbell)

Assistance
3 x 12 reps

Farmers walk

Assistance
4 x undefined reps

Day 5

Military Press (Barbell)

Supplemental

5 x 45%

5 x 55.00000000000001%

3 x 65%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

5 x 75%

Inverted Row (Weighted)

Assistance
5 x undefined reps

Hyperextension (Weighted)

Assistance
5 x undefined reps

GHR Crunch (weighted)

Assistance
5 x undefined reps

Bar Pushdown (Cable)

Assistance
3 x undefined reps

Macebell swings

Assistance
4 x undefined reps

Day 6

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
4 x 5 reps

Push-up (Weighted)

Assistance
5 x undefined reps

Pull-up (Weighted)

Assistance
5 x undefined reps

Hanging Leg Raise

Assistance
5 x undefined reps

Reverse neg db curls

Assistance
3 x 20 reps

Sandbag carry

Assistance
4 x undefined reps

Week 2

Day 1

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Trap Bar Deadlift

Supplemental
4 x 5 reps

Chest Dip (Weighted)

Assistance
5 x 0 reps

Pull-up (Weighted)

Assistance
5 x undefined reps

Hanging Leg Raise

Assistance
5 x 0 reps

Incline Curl (Dumbbell)

Assistance
3 x 15 reps

Farmers walk

Assistance
4 x undefined reps

Day 2

Squat

Supplemental

5 x 50%

5 x 60%

3 x 70%

5 x 80%

5 x 80%

5 x 80%

5 x 80%

5 x 80%

Push-up (Weighted)

Assistance
5 x 0 reps

Inverted Row (Weighted)

Assistance
5 x 0 reps

Hanging Leg Raise

Assistance
5 x 0 reps

Kickback (Dumbbell)

Assistance
3 x 12 reps

Macebell swings

Assistance
4 x 25 reps

Day 3

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
4 x 5 reps

Inverted Row (Weighted)

Assistance
5 x 10 reps

Reverse Hyper-extension (Weighted)

Assistance
5 x 5 reps

GHR Crunch (weighted)

Assistance
5 x 0 reps

Hammer Curl (Dumbbell)

Assistance
3 x 20 reps

Sandbag carry

Assistance
4 x 0 reps

Day 4

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
4 x 5 reps

Inverted Row (Weighted)

Assistance
4 x undefined reps

Bulgarian Split squat (weighted)

Assistance
5 x undefined reps

GHR Crunch (weighted)

Assistance
5 x undefined reps

Curl (Barbell)

Assistance
3 x 12 reps

Farmers walk

Assistance
4 x undefined reps

Day 5

Military Press (Barbell)

Supplemental

5 x 50%

5 x 60%

3 x 70%

5 x 80%

5 x 80%

5 x 80%

5 x 80%

5 x 80%

Inverted Row (Weighted)

Assistance
5 x undefined reps

Hyperextension (Weighted)

Assistance
5 x undefined reps

GHR Crunch (weighted)

Assistance
5 x undefined reps

Bar Pushdown (Cable)

Assistance
3 x undefined reps

Macebell swings

Assistance
4 x undefined reps

Day 6

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
4 x 5 reps

Push-up (Weighted)

Assistance
5 x undefined reps

Pull-up (Weighted)

Assistance
5 x undefined reps

Hanging Leg Raise

Assistance
5 x undefined reps

Reverse neg db curls

Assistance
3 x 20 reps

Sandbag carry

Assistance
4 x undefined reps

Week 3

Day 1

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Trap Bar Deadlift

Supplemental
4 x 5 reps

Chest Dip (Weighted)

Assistance
5 x 0 reps

Pull-up (Weighted)

Assistance
5 x undefined reps

Hanging Leg Raise

Assistance
5 x 0 reps

Incline Curl (Dumbbell)

Assistance
3 x 15 reps

Farmers walk

Assistance
4 x undefined reps

Day 2

Squat

Supplemental

5 x 50%

5 x 60%

33 x 70%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Push-up (Weighted)

Assistance
5 x 0 reps

Inverted Row (Weighted)

Assistance
5 x 0 reps

Hanging Leg Raise

Assistance
5 x 0 reps

Kickback (Dumbbell)

Assistance
3 x 12 reps

Macebell swings

Assistance
4 x 25 reps

Day 3

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
4 x 5 reps

Inverted Row (Weighted)

Assistance
5 x 10 reps

Reverse Hyper-extension (Weighted)

Assistance
5 x 5 reps

GHR Crunch (weighted)

Assistance
5 x 0 reps

Hammer Curl (Dumbbell)

Assistance
3 x 20 reps

Sandbag carry

Assistance
4 x 0 reps

Day 4

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
4 x 5 reps

Inverted Row (Weighted)

Assistance
4 x undefined reps

Bulgarian Split squat (weighted)

Assistance
5 x undefined reps

GHR Crunch (weighted)

Assistance
5 x undefined reps

Curl (Barbell)

Assistance
3 x 12 reps

Farmers walk

Assistance
4 x undefined reps

Day 5

Military Press (Barbell)

Supplemental

5 x 50%

5 x 60%

33 x 70%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Inverted Row (Weighted)

Assistance
5 x undefined reps

Hyperextension (Weighted)

Assistance
5 x undefined reps

GHR Crunch (weighted)

Assistance
5 x undefined reps

Bar Pushdown (Cable)

Assistance
3 x undefined reps

Macebell swings

Assistance
4 x undefined reps

Day 6

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
4 x 5 reps

Push-up (Weighted)

Assistance
5 x undefined reps

Pull-up (Weighted)

Assistance
5 x undefined reps

Hanging Leg Raise

Assistance
5 x undefined reps

Reverse neg db curls

Assistance
3 x 20 reps

Sandbag carry

Assistance
4 x undefined reps

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