2/1/21

Today was one of the biggest efforts I've put out in a while... didn't realize how tough this was going to be... afters parts A-C even the bodyweight accessory stuff felt taxing. Massive effort today, I will probably be really sore tomorrow... happy with the fact I was able to move these weights today... definitely couldn't have done this loading prior to the strength cycle. 

A. 
Back Squat
3 sets x 10 reps
Choose a challenging weight. Rest 90 seconds between sets.

-315# across for 3x10... that 90 seconds went by fast 
 
B.
Back Squat
1 set x max reps @ 65% (295#) 
Drop set, rest for 5 minutes between first and second exercise. 65% of your one rep max back squat for max reps.

-20 reps ... huge effort. 
 
C.
Deficit Conventional Deadlift
1 set x 5 reps
Work up to a 5 rep max. 2" deficit.

-Worked up to 325#, 385#, 405# for the working sets... maybe more there, but I was happy with 405# for 5... haven't trained deficit much, overall enjoyed this movement today. 
 
D.
Bulgarian Split Squats
3 sets x 10 reps
10 reps per leg.

-Complete, bodyweight 
 
E.
Back Extension
3 sets x 20 reps
Body weight.

-Complete
 
F.
V-Sits
3 sets x 15-20 reps

-Complete, 3x20

1/31/21

 Complete Rest 

1/30/21

Today was overall a good workout ... first deadlift miss of the program (12 weeks), but I felt good and got a bit greedy on wanting to PR randomly. 

A. 
Back Squat
4 sets x 3 reps (385# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-3 sets with 400# ... did the final set with 405# ... felt very strong here, best heavy squatting has felt ... had a bit more in the tank. 
 
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-455#, 510#, 535# (failed twice) ... I usually hit 455# as my warm-up single and then go for reps over 500# ... 510# felt very good, so I tried for 535# ... couldn't get it more than an inch off the floor both times ... disappointing, but still happy to be consistently lifting over 500# each deadlift day. 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-405#, 425# 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 purple band + 1 black band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-EZ bar with 75# for 2x12
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x50# DB fo 2x12
 

G.

Every 2:00 for 6:00 (3 sets) of: 

'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete

H.

2 Sets:

Plank x :75

Rest as needed

-Complete

1/29/21

Today was a decent workout, overall had a good time on this, tried to push the loading. Looking forward to another heavy session tomorrow. 

A.

Back Squat
3 sets x 4 reps (used 360# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-370# for 3x4 (10# over last week)
 
B.
Bench Press
3 sets x 5 reps (used 230# lats week) 
Choose a weight that is challenging for 3x5.

-235# for 5,5,4 (didn't attempt the 15th rep, barely got the 14th) - 5# over last week
 
C.
Strict Press
3 sets x 5 reps (used 145# last week)
Choose a weight that is challenging for 3x5.

-150# for 3x5 (5# over last week)
 
D.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12
 
E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 150#
 
F.
Barbell Hip Extensions 
2 sets x 6-10 reps (300# last week)
Aim to reach failure within the given rep range.

-2x12 with 315# ... accidentally did a couple extra reps 
 
G. 
Single Leg RDLs
2 sets x 10-15 reps (53# kb last week)

-72# KB for 2x10/leg

1/28/21

Today was a fun workout. Low stress, restorative session. Got a solid pump and then finished off the session with a short tabata. Good day in the gym, looking forward to some heavier/tougher workouts tomorrow and Saturday. 

A. 
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-26# for 10,8,8 (last set went 7/1)
 
B.
Lat Pulldowns (Narrow Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 at 95#, 110#, 110# 

C.
One Arm Dumbbell Row
2 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-2x10/arm with 100# DB 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x25# DB
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x25# DB
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 75# on a fat bar 

 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 315# (used straps) 
 

H.

Tabata 

1 Round Bike Cals 

1 Round V-Ups

1 Round Ski Cals 

1 Round Tuck-ups

-Complete ... don't remember the reps, but just tried to get some moderate intensity out this 

1/27/21

Today was a solid workout... lots of heavy weights and high intensity. Enjoyed myself, felt much better than last week, pushed the loading well over last week. 

A. 
Back Squat
3 sets x 5 reps (used 335# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-345# for 3x5 (10# over last week)
 
B.
Bench Press
3 sets x 2 reps (used 245# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# for 3x2 (10# over last week)
 
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-275# for 2x8
 
D.
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-305# for 10, 315# for 10
 
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-165# for 3x6/leg
 
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-195# for 2x10
 
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-1 green band, 2x10
 
H.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12 

I. 
Calf Raises 
3x20 reps 
Come as close to failure as possible with out actually failing, within the given rep range.

-195# for 3x20

1/26/21

Active Recovery Day. Put something together on the spot over my lunch break. It was really nice to sweat and move ... overall felt surprisingly fit on this despite doing very little aerobic movement over the last 10+ weeks of training.

A.

6 Sets of: 

15 Cal Bike

:20 Side Plank - R

5 Strict Burpee Pull-ups

:20 Side Plank - L

20 KB Front Rack March (2x 72# KB) 

Rest :60 

-Total time of about 23 minutes - 5 minutes of rest = 18 minutes of intensity 

1/25/21

Today was a really good workout... felt 100% better than last week... very happy to be feeling back to my 'normal' self and feeling good in the gym. Weights felt light today, tried to get as much intensity out of this as I could. 

A.
Back Squat
3 sets x 6 reps (used 315# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-Complete, across at 325# (10# over last week) 
 
B.
Bench Press
3 sets x 3 reps (used 235# last week) 
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 245# (10# over last week) 
 
C.
Incline Dumbbell Chest Flyes or Cable Crossovers
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# for 2x15
 
D.
Incline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-205# for 2x6
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-20# for 2x10
 
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x35# DB for 2x12
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-60# for 2x15 rope push-downs 

H. 

3 Sets of: 

KB Star Plank x :30/side 

Rest as needed 

25 Anchored PVC Sit-ups 

Rest as needed 

-Complete, used an 26# KB for the planks 

1/24/21

Complete Rest  

1/23/21

Today was a solid workout... the best I've had all week. I feel much better mentally given that I "made it" to the weekend after an exhausting 12 days of constant work (start of the semester as a professor and having to work through the previous weekend on another obligation). Felt much better overall, looking forward to resting tomorrow and getting after another week of training. 

A.
Back Squat
4 sets x 3 reps @ 85% (385#) 
85% of your one rep max back squat.

-Complete, best squatting has felt this week. 
 
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-455#, 505# ... was going to go up for another single after 505#, but it felt pretty heavy, so just called it there. 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-385#, 415# 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 purple band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-95# for 12,10 
 
F.
Hammer Curls
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x50# DB for 2x10

G.

Every 2:30 for 7:30 (3 sets) of: 

'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete

2 Sets:

Plank x :60 

Rest as needed

-Complete

1/22/21

Today was a bad workout. I generally felt tired and lethargic ... got in what I could, but the weights felt heavy from the get-go... got in everything, but really pulled back on the loading for most of the movements. Been working full-time for 12 days straight and really hoping some rest this weekend will make me feel better.

A.
Back Squat
3 sets x 4 reps @ 80% (360#) 
80% of your one rep max back squat.

-Complete 
 
B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-Complete ... 230# for 5,5,4 ... surprised to fail such a light weight... hit 225# for 10 last week and couldn't get 230# for 3x5 today, but I just felt weak today. 
 
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-145# for 3x5
 
D.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12
 
E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-145# for 2x10
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep ran

-300# for 2x10
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-2x10/leg with a 53# KB 

1/21/21

Today was a decent workout, but overall I felt tired and not great. Kept the loading on the easier side. Hoping to feel better over the coming days/after this weekend. I've been working a ton (had to work all of last weekend) and it is definitely catching up with me. Got the work in, hoping to feel better tomorrow. 

A.
Supinated Strict Pull-ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-12,12, 8 ... unweighted 
 
B.
Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# x 15, 115# x 15 x 2 sets 

C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-185# for 2x12 
 
D.
Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-15# (red) cross-over symmetry band for 2x15
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range. 

-2x25# for 2x12 
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# for 2x12
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2x100# DB for 2x15

H. 

10-9-8-7-6-5-4-3-2-1

L-Crunches

*250/200m Bike between sets

rest 3-5mins

For Time

10-9-8-7-6-5-4-3-2-1

Wtd Hollow Rocks with 15/10 lbs plate in hands

*100m Ski between sets

-Complete ... each of these took about 7-8 minutes ... took 4 minutes rest in between ... was good to move, but wasn't too taxing. 

1/20/21

Today was overall a decent workout, but I didn't feel particularly great. I've had a great deal of life/work stress this week and it was difficult to focus in the gym. Despite that, got all the work in early in the AM. 

A.
Back Squat
3 sets x 5 reps @ 75% (335#) 
75% of your one rep max back squat.

-Complete

B.
Bench Press
3 sets x 2 reps @ 90% (245#) 
90% of your one rep max bench press.

-Complete
 
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-245# for 2x8, no belt 
 
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-255# for 2x15 with straps 
 
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-145# for 2x6/leg, BB front rack lunge s
 
F.
Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-175# for 2x10 on 1 35# plate

G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 purple band, lying 
 
H.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12 

I. 

Calf Raises

3 sets x 12-15 reps 

-175# for 3x15

1/19/21

Active Recovery ... 33 Minute super easy run ... about 3.5- 4 miles total. 

1/18/21

Today was an okay workout. I was really excited to get back to the gym after a taper week and then a de-load week. I had to work some extreme hours this previous week and this week end (14 hour day on Saturday) which was not good... left me feeling a bit tired and fatigued. Got all my weights today, but they didn't feel great. 

A.
Back Squat
3 sets x 6 reps @ 70% (315#) 
70% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 85% (235#) 
85% of you one max rep bench press.

-Complete
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 9, 7 ... went to complete failure on both sets, didn't feel great 
 
D.
Incline Dumbbell Chest Flyes or Cable Crossovers
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# DB for 2x15 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 unweighted ... didn't feel great 
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-165# for 2x6 ... felt like shit after parts A-E
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-1 Purple band for 2x15 

H.

3 Sets of:

KB Star Plank x :30/side 

Rest as needed 

20 Anchored PVC Sit-ups 

Rest as needed 

-Complete, used 1 26# KB for the planks 

1/16/21 & 1/17/21

 Complete Rest 

1/15/21

This morning was a solid session. Was fun to train some different movements and hit a crossfit style gymnastics workout ... tapering down after two 

Warm-up
Full Cross-Over Sym Iron Scap Protocol

-Complete 

A.
Seated Unsupported Strict Press - work up to a tough single

-Singles = 165#, 175#, 185#, 195# (fail) - up to 185# is pretty good for me on this movement ... my standing strict press PR is 195#, so I am happy with a seated unsupported for 185#. 

B.
Front Squat - work up to a tough single 

-Singles = 275#, 325#, 355# ... called it here as I got super light headed from this and needed to sit for a while after that single at 355#. Felt strong on this, probably more there, but 355# is the most I've done in a while and was good for today. 

C.
Partner ‘Strict Cindy’ with 20# vests, with a partner, alternating rounds, AMRAP 20: 
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

-23 Rounds + 5 pull-ups ... fun/different than what we've been doing, but moved through this well and got a sweat/pump. 

D.
ROMWOD

-Complete

1/14/21

Active Recovery Day. Put together an easy aerobic workout on the spot, just wanted to sweat a bit and move. Good start to the day. 

A.
EMOM 12:

Min 1 - Ski 12/10

Min 2 - KB Mix Rack Step-up (20" box) x 10reps (5, side) 

Rest 2 minutes then... 

B. 

EMOM 12: 

Min 1 - Bike 12/10 

Min 2 - 10 Hollow Rocks + 10 Russian Twists (use a light plate) 

-Complete ... used 2x35# KB for the step-ups, 25# plate or the twists ... kept everything light and moved consistently through this. 

C.

ROMWOD 

-Complete

1/13/21

Today was a good workout, after last week's de-load/1RM tests and a few more days off, my body is feeling recovered. Enjoyed today's workout, took less than 60 minutes and was a fun pump/nice variation from the repetitive (but effective) powerlifting training. 

A.

Bench Press 
Max Reps @ 225/135# 

-10 reps ... this is a new 10 RM PR ... very happy to hit this. 

B.
3 Super-Sets of:
DB Bench Press x 8-12 reps 
Strict Pull-ups x 8-12 reps 

-3x8 with 2 x75# DB for the presses, 12,10,10 on the pull-ups 

C.
Board Bench Press 
3 x 8-12 reps 

-205# for 8,8,7 ... went to complete failure on that last set 

D.
3 Super-Sets of:
Deficit Push-ups x 12-15 reps 
Ring Rows x 8-12 reps 

-3x12 across for both movements 

E.
3 Super-Sets of: 
Filly Curl (KB in rack, single arm KB curl with other arm) 
3x10/side 
Strict Ring Dips x 8-12 reps 

-53# for the KB in the rack, 26# KB for the curls ... rough ... 3x8 on the dips ... had almost nothing left in my chest/triceps for the dips... much more difficult than I thought it would be. 

1/11/21 & 1/12/21

 Complete Rest 

1/10/21

Really fun day in the gym. Set an all-time PR deadlift, which was really fun. Close to PRs on my other lifts, lookin forward to setting all-time PRs in a few weeks. Feeling strong doing this powerlifting program. Taking one more transition week and then going into one more five week cycle. 

A.
Mock Powerlifting Competition - Total
1 set x 1 rep
Add your best Back Squat, Bench Press and Deadlift of the day together to get your total!

-Squat: 405#, 435#, 450# ... this is 30# more than I did on 12/6/20 when we maxed out last time and 10# off my all-time PR of 460# set in December 2014. 

-Bench: 260#, 275# (fail - needed small spot), 275# (lifetime PR tie from some time in 2014)

-Deadlift: 485#, 515#, 530# (lifetime PR by 5#, haven't PRed since January 2015) 

Total: 450 + 275 + 530 = 1255#

B.

Every 2 for 8 (4 sets) of:

'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete

C.

2 Sets of:

Plank x :75

Rest as needed

-Complete 

1/9/21

Last easy day of the taper, testing 1 RMs tomorrow. This only took about 20 minutes for parts A-C ... relaxing time in the gym. Looking forward to tomorrow. 

A.
Back Squat
2 sets x 3 reps @ 65% (275#)
65% of your one rep max back squat.
 

-Complete

B.
Bench Press
2 sets x 3 reps @ 65% (175#) 
65% of your one rep max bench press.

-Complete
 
C.
Sumo or Conventional Deadlift
2 sets x 3 reps @ 65% (335#) 
65% of your one rep max deadlift. Same style you will use for the Mock Comp.

-Complete

D.

ROMWOD

-Complete
 

1/8/21

 Complete Rest 

1/7/21

Overall had a good session today, wasn't too taxing ... hit all my openers and got in a quick/light conditioning piece. 

A.
Back Squat, Bench Press and Deadlift
1 set x 1 rep
Work up to opening attempts in Back Squat, Bench Press and Deadlift for the Mock Meet.

-Goals on these: 405# Back Squat, 260# Bench, 485# Deadlift ... hit all this with confidence, felt good. 

B.

7 Minute AMRAP:

Ski 9/7 Cals

18 Alternating Single Leg V-ups

Rest 3 minutes

7 Minute AMRAP:

Bike 9/7 Cals

12 Tuck-ups 

-Complete ... don't remember the rounds/reps, just flowed through this at about 80% effort. 

C.

ROMWOD

-Complete

1/6/21

 Complete Rest 

1/5/21

Active Recovery Day ... this was the biggest sweat I've had in a while. I was surprised by how difficult part B felt... typically a workout like this would be something I would cruise through without thought. This took a bit of effort, especially on the last 3 sets. Haven't been doing much cardio while powerlifting, so it was fun to get this variance in. 

A.

3 Sets of:

3 KB Windmill - R 

3 KB Windmill - L 

6 KB Goblet Squats (light load); 32X1 

:30 Handstand Hold (against wall) 

-Complete, used a 35# KB throughout 

B.

EMOM 24 (8 Sets) of: 

Min 1 - 12/10 Cal Bike

Min 2 - 6 KBS (53/35#) + 6 Burpees

Min 3 - 12/10 Cal Ski 

-Complete ... got all these sets between :30-:50 ... was a bit of a sweat. 

C.

ROMWOD 

-Complete

1/4/21

Overall had a good workout today ... this is the beginning of the taper... easy %s ... was supposed to do 70%, but thought it was 75% and ended up using the 75% on the lifts ... didn't seem to make much of a difference, got all the reps very easily. 

A.
Back Squat
3 sets x 3 reps @ 75% (315#)
75% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 75% (205#)
75% of your one rep max bench press.

-Complete
 
C.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 75% (375#) 
75% of your one rep max deadlift, in the style you choose. Choose the style deadlift that you will use for the Mock Comp at the end of the week

-Complete

D. 

3 Sets of:

KB Side Plank x :45/side 

Rest as needed

Ring Body Saw x 8-12 reps 

Rest as needed 

-26# KB, 10 body saw each set 

E.

ROMWOD

-Complete

01/3/21

 Complete Rest 

1/02/21

Today was a really good session, felt strong through, but really blew my wad on parts A and B ... didn't have much left after pushing the numbers on those lifts. Last training session before tapering down to 1 RMs next weekend. 

 A.
Back Squat
4 sets x 3 reps (used 380# last week) 
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-390# for 3x3 (10# over last week) ... added another 10# for 400# for the last triple because I was feeling so good and today is the last training day of this cycle. Good stuff, moved these loads easily. 
 
B.
Conventional Deadlift (up to 500# last week) 
2 sets x 1 rep
Up to daily max for two heavy singles.

-505#, 520# ... this is the most I've pulled in a long time, lifetime PR is 525# ... excited to pull 530#+ soon. 
 
C.
Sumo Deadlift (up to 415# last week) 
2 sets x 1 rep
Up to daily max for two heavy singles.

-335#, 385# ... did this beltless/lighter than last week ... 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10, seated with 1 green band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-110# for 2x8

 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x50# DB for 2x12

G. 
Every 2:00 for 6:00 (3 sets) of: 
'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete

H.
2 Sets:
Plank x :70
Rest as needed

-Complete