01/01/24

Today was a solid workout ... it was nice to switch from powerlifting to bodybuilding ... got in lots of light reps and got a massive pump. 

Warm-up 

3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A.

Bench Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-185# across ... probably slightly higher RPE than 6 ... but definitely no where near failure, but the 2:00 rest interval got me. 

B.

Alternating Incline DB Press

4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# DBs

C.

Double DB Bench Press 1 + 1/2 reps 

4 sets: 8 reps – RPE 8
*Rest 1:00-1:30 b/t sets 

-2x50# DBs

D.

Incline DB Chest Fly

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# DBs

E.

Single Arm Tricep Extension 

4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets 

-25#, cable extensions 

F.

DB Kick-Backs 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

G.

Every 2 for 10 (5 sets) of:

'Durante Core'

-Complete

12/31/23

 Complete Rest 

12/30/23

Today was not the best workout ... overall I feel a bit beat up and tired from the 1 RMS on Thursday and yesterday's crossfit ... just kept things light and short rest intervals and got a quick pump today. 

A.

Tricep Extensions

3 sets x 12-15 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.

-3x15 with 65#, cable push-downs

 

B.

Inverted Skull Crushers 

3 sets x 20

-Complete

 

C.

Strict Pull Ups

3 sets x 8-12 reps

-3x10

 

D.

Lat Pulldowns (straight arm, crossover symmetry bands) 

3 sets x 10-15 reps

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

-3x15 with 25# bands

 

E.

Barbell Row

3 sets x 10-15 reps

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

-3x10 with 135# across

 

F.

Plate Side Raises 

3 sets x 10-15 reps

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

-3x15 with 2x10# 

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x15# DB

H.

Barbell Curls (neutral grip) 

3 sets x 6-12 reps

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

-3x10 with 65# 

12/29/23

My powerlifting program is over and it was nice to lift heavy and get some strength back ... programmed this crossfit conditioning session for myself and did it in my basement ... it was a solid session, felt decently fit despite not doing much crossfit lately. 

A.

For time:

42 Calories of Rowing

21 Strict Handstand Push-Ups

21 Ring Dips

21 Push-Ups

30 Calories of Rowing

15 Strict Handstand Push-Ups

15 Ring Dips

15 Push-Ups

18 Calories of Rowing

9 Strict Handstand Push-Ups

9 Ring Dips

9 Push-Ups

Rest 10 minutes then… 

B. 

500m Row
50 Alt Leg V Up
500m Row
50 V Up
500m Row
50 Alt Leg V Up
500m Row 

-Result = 

A = 16:03

B = 15:20 ... overall got a good sweat out of this ... surprised myself on the first part by getting all of the SHPU in two sets each round ... went 16/5 ... 10/5 ... 6/3 ... this is good for me, felt good after all the benching / strict pressing I've been doing despite not really raining SHSPU much lately. 

12/28/23

Today was okay... a little disappointing with the numbers overall, but I have to be realistic that I am coming off a marathon in October and my overall strength/size went down. Despite that, I am happy about these numbers, as the goal of the cycle was to 90%+ of all of my true 1 RMs, which I did achieve... but I felt good and got a little greedy trying to hit bigger numbers. Overall happy with where I'm at and I'm looking forward to a new training schedule during the next few months. 

A.
Powerlifting Total
1 RM Squat
1 RM Bench
1 RM Deadlift

-Squat = 395#, 420#, 430# ... all of these felt solid ... definitely more there, but I really don't like going for a "true 1RM" in my basement ... really don't want to ditch a missed lift in my house.

-Bench = 260#, 275#, 285# (f) ... needed a small spot on the 285#, but everything felt decent here ... previous PR is 285#

-Deadlift = 455#, 505#, 520# (f) ... 505# for the day is decent, but overall disappointing given that I have hit both 495# and 500# easily in training, but I guess the squat and bench took a bit out of me prior to today's deadlift. 505# is still solid for the day. 

B.

Max Strict Pull-ups

-Result = 22 reps ... didn't really plan on doing this, but wanted to see where I am at for the upcoming USMC PFT that I will have to do this Spring. 22 with no coherent pull-up training is also solid for me. 

12/27/23

Very easy taper day today ... got this done in about 20 minute total. 

A.
Back Squat
2 sets x 3 reps @ 65% (265#) 
65% of your one rep max back squat.

-Complete

B.
Bench Press
2 sets x 3 reps @ 65% (185#) 
65% of your one rep max bench press

-Complete

C.
Conventional Deadlift
2 sets x 3 reps @ 65% (345#) 
65% of your one rep max deadlift. 

-Complete 

12/26/23

 Complete Rest 

12/25/23

Today was the start of a taper down to some 1 RMs later this week ... got in everything in about 40 minutes, it was a nice and easy session. 

A.
Back Squat
3 sets x 3 reps @ 70% (285#)
70% of your one rep max back squat.

-Complete 

B.
Bench Press
3 sets x 3 reps @ 70% (195#)
70% of your one rep max bench press.

-Complete

C.
Conventional Deadlift
3 sets x 3 reps @ 70% (375#) 70% of your one rep max deadlift, in the style you choose. 

-Complete

D.
Strict Weighted Pull-ups
2 sets x 8 reps 

-Complete, 20#

E.
Strict Supinated Grip Weighted Pull-ups
2 sets x 8 reps 

-Complete, 20#

F.
Plate Side Raises
3 sets x 10 reps 

-Complete, 3x10# 

G.
Every 2 for 10 (5 sets) of:
'Durante Core' (10 hollow-rocks, 10 tuck-ups, 10 v-ups, :10 hollow-hold)

-Complete

12/24/23

 Complete Rest 

12/23/23

Today was a solid workout ... got in my powerlifting (A-E) and then hit the crossfit class (F-G) my wife was coaching right after ... overall a good session, felt strong on the squats and decent on the conditioning piece. 

A.

Back Squat

4 sets x 3 reps (365 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.

-375# (10# over last week) ... felt easy. 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 500 last week) 

Up to daily max for two heavy singles.

-455#, 495# ... didn't push the loading here much, 495# felt easy ... looking forward to going heavier next week. 

 

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-365#, 405# ... this is finally feeling not like complete ass ... 405# went up easily. 

 

D.

Banded Hamstring Curls

3 sets x 10 reps

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

Barbell Curls

3 sets x 12 reps

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

-1 green band, 75# curls 

 

E.

Hammer Curls

3 sets x 12 reps

Aim to reach failure within the given rep range.

-2x35# across 

F.

EMOM 20: 

Min 1 - 15 Box-Jumps (step-down) (24/20")

Min 2 - 15 Wall-Balls (20/14#)

Min 3 - 15 Toes-to-Bar

Min 4 - Rest 

-Complete ... all sets unbroken, not too taxing, felt decent and consistent throughout. 

G.

Every :90 for 5 sets:

100 ft Farmer's Carry (2x72/53# KB) 

-Complete 

12/22/23

Today was a solid session ... woke up early and got this done. 

A.

Back Squat

3 sets x 4 reps (345 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 355# (10# over last week)

 

B.

Bench Press

3 sets x 5 reps (235 last week) 

Choose a weight that is challenging for 3x5.

-Complete, across at 240# (5# over last week)

 

C.

Banded Pull-Throughs 

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.

Good Mornings

2 sets x 10-15 reps

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

-Complete, 1 green band, 135# 

 

D.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 345# 

 

E.

Single Leg RDLs

2 sets x 10 reps

Seated Calf Raises

2 sets x 15 reps 

V-ups 

2 sets x 20-25 reps

-50# DBs across, 2x25 on the v-ups, barefoot 

12/21/23

AM Workout (0730)

3 sets* of: 

Run 500m

Rest for 00:01:15

Run 400m 

Rest for 00:01:15

Run 300m 

Rest for 00:04:00 

*Run all intervals at goal mile pace 

-Complete ... ran all of these around an 85-90 400m pace ... didn't feel particularly great this morning ... the powerlifting sessions this week have been intense and I feel a bit beat up ... got through this and got some good intensity out of it ... nice way to start the day. 

PM Workout (1500)

Today was a crammed schedule with child care, but snuck this in during the afternoon. Got it done in about 45 minutes and got a really big upper body pump. 

A.

Strict Supinated Grip Pull-ups

3 sets x 8-12 reps

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

-3x10, BW 

 

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.

-3x15 with 110#

 

C.

Barbell Row

3 sets x 10-15 reps

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

-3x12 with 155#

 

D.

Plate Side Raises

3 sets x 10-15 reps

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

-3x12 with 2x10#

 

E.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x10# 

F.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band

-Complete

 

G.

Barbell Curls

3 sets x 6-12 reps

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

-3x12 with 75#

 

H.

Dumbbell Shrugs

3 sets x 15 reps

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

Plank

3 Sets x :75 

-Complete, 2x100# DB 

12/20/23

Today was a decent workout... still a bit sore in my chest/shoulders from Monday... but tried to push the bench press as best I could ... mentally tough to fail a rep, but otherwise everything else was pretty solid throughout the workout. 

A.

Back Squat

3 sets x 5 reps (325 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).

-335# (10# over last week) across ... felt very easy 

B.

Bench Press

3 sets x 2 reps (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).

-265# across (5# over last week) ... failed the 6th rep! Super lame, but the first two sets felt very good. 

 

C.

Front Squat

3 sets x 8-12 reps

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

-3x10 at 225# 

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.

-2x10 at 225# 

 

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.

-3x10/leg at 2x35# KB (front rack) 

 

F.

Narrow Stance Goblet 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 70#, 1 35# plate 

 

G.

Banded 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, 1 purple band

 

H. 

Good Morning

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.

Barbell Calf Raises 

2 sets x 15 reps 

-Across at 135# on both movements, barefoot 

12/19/23

Today was a solid cardio session. Part A was really mild and not too taxing, only tough part was the ski ... part B was much harder, particularly after Part A. Overall got a solid sweat out of this, enjoyed getting this in. 

A.

8 Sets (0:00 - 8:00)
Every Minute on Minute
200/180m Row

-Rest 2:00-

8 Sets (10:00 - 18:00)
Every Minute on Minute
200/180m Ski

-Rest 2:00-

8 Sets (20:00 - 28:00)
Every Minute on Minute
400/360m Bike Erg 

Rest about 5-10 minutes then… 

B.

15 min AMRAP
12 Burpee Box Jump Overs (24/20)
12 KBS (53/35#) 
1-2-3-4 etc… 

Wall-Walks

-Result =

-A, complete, got all the meters within each minute 

-B, 5 Rds 

12/18/23

 Today was a solid session, felt surprisingly strong throughout this ... I was a bit intimidated by some of the weights, but flowed through everything well. Really enjoyable strength session. 

A.

Back Squat

3 sets x 6 reps (300 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.

 

-315# across (15# over last week) 

B.

Bench Press

3 sets x 3 reps (255 last week - repeat this 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 a spot on any reps this week. 

 

C.

Bench Press

3 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-3x8 across at 215# 

 

D.

Incline Dumbbell Chest Flyes 

3 sets x 10-15 reps

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

-2x12 with 2x15#

E.

Weighted Dips

3 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.

-3x10, BW

 

F.

Close Grip Bench Press

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-8,8,7 with 165# ... missed the last rep ... rough after parts A-E. 

 

G.

Tricep Extensions

4 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.

‘Durante Core’

4 sets 

-Complete, 65# cable push-downs 

12/17/23

 Complete Rest 

12/16/23

Today was a decent session... felt strong on all the lifts, which was nice ... had to combine yesterday's workout and today's (minus the deadlifts) ... cut out a few of the accessory movements, but got in all the big lifts, it was fun to feel strong and a great pump. 

A.

Back Squat

4 sets x 3 reps (355 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.

then… 

Back Squat

3 sets x 4 reps (335 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 ... 4x3 @ 365# (10# over last week) and 3x4 at 345# (10# over last week) 

 

B.

Bench Press

3 sets x 5 reps (225 last week)

Choose a weight that is challenging for 3x5.

-Across at 235# (10# over last week) ... no misses, no spotter, felt strong. 

 

C.

Strict Press

3 sets x 5 reps (150 last week) 

Choose a weight that is challenging for 3x5.

-Across at 155# (5# over last week) 

 

D.

Hamstring Curls

3 sets x 6-10 reps

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

Seated Calf raises 

3 sets x 10-15 reps 

Barbell Curls

3 sets x 6-12 reps

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

-Purple band for curls, 2x50# for calf raises and 75# for the curls 

 

E.

Hammer Curls

3 sets x 6-12 reps*

Aim to reach failure within the given rep range.

*add a drop set after the last set 

-3x10 at 2x35# ... drop sets of 10 went 25#s and 15#s 

12/15/23

Today was a fun workout ... jumped into a crossfit class and got a solid workout out of this. I was supposed to deadlift tomorrow as part of my current powerlifting cycle, but did them today and will shift today's powerlifting to tomorrow. 

A.
Deadlift
Two heavy singles

-480#, 500# ... these felt very easy, the best deadlifting has felt recently. 500# went up very easily. 

B.

For time, with a partner, 1 partner working at a time: 

12 Wall-Walks

24 Power Cleans (115/80#)

10 Wall-Walks

20 Power Cleans (135/95#)

8 Wall-Walks

16 Power Cleans (155/105#)

6 Wall-Walks

12 Power Cleans (185/125#)

4 Wall-Walks

8 Power Cleans (205/135#)

2 Wall-Walks 

4 Power Cleans (225/155#) 

-9:20 ... this was fun, we moved through this at a very consistent pace. Fun stuff. 

12/14/23

 AM Workout (0830)

A.

Track Workout 

3 Sets of: 

Run 400 Meter at RPE 7

Rest for 00:00:30

Run 400 Meter at RPE 7

Rest for 00:00:30

Run 400 Meter at RPE 7

Rest for 00:00:30

Run 400 Meter at RPE 7

Rest for 00:05:00 

-Complete ... fastest/slowest was 1:30 and 1:40 ... average pace of about 1:37 ... fun workout, nice way to start the day, lungs felt decent. 

PM Workout (1500)

Got in a quick back/bicep pump in the afternoon ... really enjoy these Thursday workouts, only took about 45 minutes and I got a great pump. 

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.

-3x12, BW

 

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.

-3x12 with 55#

 

C.

T-Bar Rows

3 sets x 10-15 reps

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

-3x12 with 155#

 

D.

Plate Side Raises

3 sets x 10-15 reps

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

-3x12 with 2x10# 

 

E.

Plate Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x10# 

F.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band

-Complete

 

G.

Barbell Curls

3 sets x 6-12 reps

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

-3x8 with 95# 

 

H.

Barbell Shrugs

3 sets x 8-15 reps

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

Planks 

3 sets x :75 

-Complete, 3x15 with 2x100# DB 

 

12/13/23

Today was a solid workout ... it was nice to get up early and knock this out before the day started. 

A.

Back Squat

3 sets x 5 reps (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.

-325# across (10# over last week) ... squatting is starting to feel much better. 

 

B.

Bench Press

3 sets x 2 reps (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).

-260# across (same as last week) ... didn't feel great benching on Monday and didn't have a spotter, so I didn't increase the loading ... got all these fairly easily with no misses. 

 

C.

Back Squat

2 sets x 10 reps

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

-275#, 285# ... felt very strong here. 

 

D.

Deadlift

2 sets x 10-15 reps (325# two weeks ago) 

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

-365# for 2x10 ... feeling stronger off the floor, which is nice. 

 

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.

-3x20 steps (alternating), KB goblet reverse lunges (53#) 

 

F.

Goblet Squats 

2 sets x 10-15 reps

Narrow stance with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-72# KB, 2x10 to 35# bumper

 

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.

-Complete, 1 purple band 

 

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.

Calf Raises 

2 sets x 12-15 reps

-2x10 on GM, 2x15 on calf raises with 135#