2/1/22

Active Recovery Day ... easy cardio session to the start the day ... went particularly easy today and got a light sweat.  

A.

:40 Bike Erg 

:20 Rest 

x 15 sets

 

straight into... 

:40 Ski Erg

:20 Rest

x15 Sets 

-Complete 

B.

10 Minutes Lower Body Stretching 

-Complete 

1/31/22

Today was a super solid workout... the best I've felt in the gym in a while. Weights felt light and I got a massive pump, great day in the gym.

A.

Back Squat

3 sets x 6 reps (320# 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.

-3x6 with 335# (15# over last week) ... felt like I could handle this for a 20 RM

B.

Bench Press

3 sets x 3 reps (255 last week - needed spots - try 255# again)

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# across ... same weight as last week, but didn't need any spots like last week and my RPE was much lower

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.

-225# x 10, 7 ... that first set of 10 was a new 10 RM PR ... happy to hit that

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.

-2x15 with 25# cross over symmetry

E.

Weighted Dips (35# last week)

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.

-2x10 with 45#

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-165# x 12, 175# x 10 ... rough after the above movements

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.

-2x15 bent over DB tricep kick-backs

H.

5 rounds:

• 10 strict hanging knee tucks

• 11 hollow rocks

• 12 superman rocks

• 40 russian twists (with an appropriate weight: it should be challenging but stable)

*no rest between rounds.

-Complete ... this took 10:49 with a 25# plate for the RTs ... tough on the core 

1/30/22

 Complete Rest 

1/29/22

Today was a frustrating day in the gym ... super upsetting to miss the same deadlift attempt as last week. This is frustrating and lame. Tough day in the gym and not a fun time. Sometimes things just don't pan out the way you plan though. Looking forward to rest tomorrow and another week of training.

A. 

Back Squat

4 sets x 3 reps (370# 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.

-380# across ... felt easy.

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 505# last week)

Up to daily max for two heavy singles.

-475#, 505#, 520# (fail) ... these were same numbers as last week ... 505# felt easy and went up quickly, got stuck with 520# at my shins ... again.

C.

Sumo Deadlift

2 sets x 1 rep (up to 405# last week)

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, seated 1 green + 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.

-2x10 with 100#

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x10 with 2x50# DB ... after the second set added in a drop set ... went 25s/15s/10s for sets of 10 ... big pump finisher

G.

5 rounds, every 2:30 minutes:

• 30-50 bicycle crunches

• 20-30 tuck crunches

• :45 second superman hold

-Complete ... this was the toughest ab workout I've done in a long time ... went with 50/30/:45 for the first two sets ... starting on the third set reduced the reps down to 40/20/:45 ... this was really tough on my core... burned quite a bit. 

1/28/22

Today was a really solid session. This is always one of the toughest sessions of the week... but I felt solid on everything and tried to push the loading.

A. 

Back Squat

3 sets x 4 reps (340# 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).

-350# across ... felt easy

B.

Bench Press

3 sets x 5 reps (235# last week)

Choose a weight that is challenging for 3x5.

-235# across ... didn't push the loading as I was working out at home without a spotter, but 235# for sets of 5 felt comfortable

C.

Strict Press

3 sets x 5 reps (155# last week)

Choose a weight that is challenging for 3x5.

-160# across

D.

Reverse Hypers (on bench)

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15 (bodyweight)

E.

Good Mornings

2 sets x 10-15 reps (155# last week)

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 170#

F.

Barbell Hip Extensions

2 sets x 6-10 reps (325# last week)

Aim to reach failure within the given rep range.

-2x10 with 335#

G.

Single Leg RDLs

2 sets x 10-15 reps

-2x10 with 50# DB (cross-body)

1/27/22

Today was a solid workout, got a nice pump, not too taxing. I always enjoy these lower volume pulling sessions.

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.

-3x8 with 35#

B.

Single Arm Cable Pulldowns

3 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.

-3x15/arm with 60#

C.

T-Bar Rows

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 170#, 180#

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.

-2x15 with 2x15# 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.

-2x15 with 2x15# 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.

-2x10 with 95#, added in two drops sets ... after the second set immediately did sets of 10 with 65# and 45# ... massive pump

G.

DB 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 2x100# DB

H.

Complete the following four stations:

1. V-ups

• 4 sets of 10

2. Plank up/down

• 4 sets of 15

3. Butterfly sit-ups

• 4 sets of 25

4. Russian KBS (72/53#) 

• 4 sets of 15

(rest no more than 1:00 minute between sets and 2:00 minutes between stations)

-Complete ... took about :40-:60 between all sets and stations 

1/26/22

Today was surprisingly a good workout... had a hectic day at work and had to start super early ... got through everything and rushed home to get this workout in ... overall felt really despite working out in the afternoon ... happy to be able to get this workout in even with the crazy work day.

A.

Back Squat

3 sets x 5 reps (used 325# 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.

-Across at 335#, 10# over last week

B.

Bench Press

3 sets x 2 reps (used 260# 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).

-Across at 265#, 5# over last week ... needed a small spot on the 4th and 6th reps

C.

Back Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-290# x 10, 300# x 10

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.

-315# x 10 for 2 sets

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.

-3x6/leg with 50# DB (goblet) ... went light here due to time constraints

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.

-2x10 with 155#, narrow stance back squat on 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.

-2x12 with 1 green band, seated

H.

Good Morning

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x10 with 155#

1/25/22

Active Recovery Day ... Had a great time in the gym this morning ... felt good throughout this and just got an easy sweat. Nice way to start the day. 

Warm-up
3 Sets
10 Toes Elevated Dumbbell Jefferson Curls
10 Sumo Stance Dumbbell RDL
10 Standing Calf Raise
*Elevate the toes if possible. Control lower. One sec pause at the top and bottom. 

-Complete 

A.
Every 3 for 30 (10 sets) of:

12 Calories Ski

10 Sprawls 

12 Calories Assault Bike 

-Complete ... each round left me with about :45-:35 seconds of rest 

B.

3 sets:
• 50 flutter kicks
• 50m single-arm DB farmers walk (left side)*
• 50m single-arm DB farmers walk (right side)
• 50 flutter kicks
• 60 second plank hold
rest 90 seconds between sets

*Athlete’s choice on weight for dumbbell

-Complete ... used 70# KB for the farmer's walks 

C.

10 Minutes of Lower-Body Stretching 

-Complete 

1/24/22

 Today was not a great workout... didn't feel particularly strong and was distracted due to some ongoing life/work stress ... got everything in early on Monday morning and had to sprint right to work. Not a great way to start my week. 

A.

Back Squat

3 sets x 6 reps (310# 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.

-320# across for 3x6 (10# over last week)

B.

Bench Press

3 sets x 3 reps (250# 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# across for 3x3 ... needed small spots on the third reps of two of these sets ... didn't feel great

C.

Decline 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

-2x12 with 185# ... probably more there, but don't have the right equipment to do this the proper way in my home gym.

D.

Flat Dumbbell Chest Flyes or Peck Deck

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# 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.

-35# weight for 2x12 ... these are feeling much better

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.

-85# x12, 95# x 12

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.

-45# across for 2x15, cable rope push downs

1/23/22

Complete Rest 

1/22/22

Today was a decent session. Bummed about my DL attempts, but I got a little greedy trying to push myself and missed a rep. I need to be realistic about where my numbers are at right now. Regardless, I had a great workout, squatting felt super solid. Looking forward to rest tomorrow and hitting it hard come next week.

A.

Back Squat

4 sets x 3 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# across for 4x3 ... 10# over last week, all reps felt very solid

B.

Conventional Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles. (up to 505# last week)

-475#, 505#, 520# (fail) ... I wanted that first single at 475# to be my last warm-up set ... 505# felt super easy, so I jumped up to 520# and it felt extremely heavy off the floor, didn't get it above my shins... unfortunate, but I will get another chance at this next week.

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles. (up to 385# last week)

-385#, 405#

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 green + 1 black band, seated

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.

-2x10 with 95#

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x12 with 2x35# DB

G.

1. Flutter kicks

2 sets,

• 30 seconds on/ 15 seconds off

• 25 seconds on/ 15 seconds off

• 20 seconds on/ 15 seconds off

• 15 seconds on/

rest 1:00 minute between sets

2. Reverse hyperextension (on bench)

• As many reps as possible (AMRAP) – 2 minutes ,whilst maintaining good posture and technique.

-Complete ... this was surprisingly difficult ... flicker kicks were manageable, but the reverse hypers for 2 minutes straight was brutal.