01/01/26

Today was an overall good workout ... I worked out at home and was parenting for a few hours (from about 5 to 7 am) prior to this, which was stressful and not ideal, but once I got moving into this I felt decent overall. 

A.

Bench Press

3 sets x 2 reps (255 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# (5# over last week) 

B.

Bench Press

3 sets x 5 reps (225 last week) 

Choose a weight that is challenging for 3x5.

-235# (10# over last week) 

C.

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.

-3x8 with 20# 

D.

Lat Pulldowns 

3 sets x 10-15 reps

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

-3x15 with 145#, neutral narrow grip 

E.

Barbell Row

2-3 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 185#

F.

DB Side Raises

2-3 sets x 10-15 reps

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

-3x12 with 2x15# 

G.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

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

-3x12 with 2x15# 

H.

Barbell Curls

2-3 sets x 6-12 reps

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

-Scaled this down to 3x15 with 45# ... biceps were crushed from the above work by this point 

I. 

Dumbbell Shrugs

2-3 sets x 8-15 reps

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

-3x15 with 2x100#

12/31/25

Very solid class workout this AM ... had a lot of fun getting this in ... felt decent on the cleans despite a heavier leg workout yesterday... metcon was fun and pumpy. 

A.

Every :90 for 12 minutes (8 sets) of:

2 Position Clean (above knee, below knee)

Sets 1-3: 60-70% (185-225#)

Sets 4-6: 70-75% (225-235#)

Sets 7-8: 75-80% (235-255#) 

-Complete ... went 185# for 2 sets, 205# for 2 sets, 225# for 2 sets, 245#, 255# ... felt fast and strong. 

B.

For Time: 

25/20 Cal Row 

20 Deadlifts (225/155#)

25 DB Bench Press (70/50s)

20 Deadlifts (225/155#)

25 Strict Stationary Dips

20 Deadlifts (225/155#)

25/20 Cal Row 

-8:33 ... fun stuff, DL went UB and two sets of 11/9 ... DB Bench went 15/10 and dips went 10/5/4/3/3 ... overall fun/short and I felt solid throughout this. 

12/30/25

AM Workout (0615)

Really solid class this AM ... nice to get in a lot of the gymnastics stuff I need to work on. 

A.

EMOM 10:

Min 1 - 5 Ring Muscle-ups 

Min 2 - 10 Pistols, alternating

-Complete, BW ... haven't done pistols in a LONG time, but they were still there, did these in regular shoes with 

B.

On a 25:00 Clock:

Buy in:

800m Run

In the remaining time… 

AMRAP:

50 KBS (53/35#)

40 GHDs

30 Strict HSPU 

20 C2B Pull-ups

100 Double-Unders 

-1 Rd + 7 C2B Pull-ups ... really got stuck in the second set of SHSPU ... was hoping to get atleast 2 rounds, but obviously that didn't happen. 

PM Workout (1500)

I was a bit tired going into this session, but once I got rolling I felt solid. 

A.

Back Squat 

3 sets x 5 reps (355 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).

-365# (10# over last week)

B.

Front Squat

2-3 sets x 8-12 reps (2x10 with 205# last week)

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

-225# for 2x10 (20# over last week)

C.

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.

-2x53# KB Front Rack Walking Lunges for 3x20

D.

Leg Press 

2 sets x 10-15 reps (540 x 2x10 last week)

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

-540# for 2x10 (same as last week) 

E. 

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps (220 for 2x10 last week) 

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

-230# for 2x10 

F.

Smith Machine Standing Calf Raises 

4 x 15-20 

-4x20 with 180#

G.

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.

12/29/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of:

Split Jerk* 

Sets 1-3: 2 reps @ 65% (205#)

Sets 4-6 1 rep @ 75% (225#)

*2 second pause in dip and receiving positions 

-Complete ... easier/lighter reps here, everything felt easy and fast. 

B.

Every :90 for 15 minutes (5 sets of each):

Station 1 - 18/15 Cal Echo Bike 

Station 2 - 200m Run

-Complete ... really solid cardio, felt very strong on the bike, getting each set in about :25-:30 ... runs felt consistent, but tough on the last couple. 

PM Workout (1500)

Overall felt really good this afternoon, benching is starting to feel much better with my new set-up that I implemented back in November. 

A.

Back Squat

3 sets x 6 reps (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# across (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 

C.

Bench Press

1-2 sets x 6-12 reps (225 fof 2x6 last week)

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

-225# for 2x7

D.

Peck Deck

2-3 sets x 10-15 reps

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

-3x12 with 100# 

E.

Weighted Dips

2-3 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.

-3x12, BW 

F.

Close Grip Bench Press

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-3x8 with 185#

G.

Tricep Extensions

2-3 sets x 10-15 reps (3x12 with 87.5# last week)

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.

-87.5# for 3x15

12/28/25

 Complete Rest 

12/27/25

Had a different / annoying workout today ... was trying to sneak in my PL before a partner workout with my wife at the CF gym ... had to bring the kids and they pretty much ruined the workout, but we got in what we could. I got in my lifts (A and B), cut out my accessory work for the CF conditioning, but that ended up being lower intensity given we had to hold a baby the entire workout. 

A. 

Back Squat

4 sets x 3 reps (390 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.

-400# for 4x3 (10# over last week)

B.

Conventional Deadlift

2 sets x 1 rep (up to 520 last week)

Up to daily max for two heavy singles.

-505# for 2 singles 

C.

AMRAP 25, with a partner:
27 Cal Row (split 15/12 each round) 

4 Rope Climbs (15')

12 Box Jumps or Step-ups (synchro) (24/20")

20 Push-Press (115/75#)  

-Didn't catch the rounds ... this was supposed to be a bit different, but we had to modify it as our youngest wouldn't be put down the entire time, got in what we could, got a sweat, but this was overall very easy and not too taxing.