2/01/26

Further Complete Rest ... feeling banged up / a bit of a cough/sinus thing going on ... just called it and took the extra rest. 

1/31/26

Complete Rest 

1/30/26

Today was overall a decent workout ... didn't feel particularly great, had to take an unexpected work call for 20+ minutes during this ... but overall glad to get this in ... squats felt very solid. 

A.

Back Squat

3 sets x 4 reps (380# 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).

-390# (10# over last week) across 

B.

Bench Press

3 sets x 5 reps (240 last week) 

Choose a weight that is challenging for 3x5.

-245# (5# over last week) across 

C.

Strict Press (in split) 

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-145# across 

D.

Seated DB Strict Press 

3 sets x 10-12 reps 

Banded Pull-Throughs

3 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.

-2x50# for 3x10 and 1 green band for 3x12

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# across 

1/29/26

AM Workout (0615)

Lighter/easier class today, but overall enjoyed getting this in ... wasn't too taxing. 

A.

Every :90 for 8 sets:

3 Sumo Deadlifts (for speed reps) @ 315# 

-Complete

B.

Every 3 for 18 (6 sets) of:

Odd Sets: 30 Cal Row

Event Sets: 450m Run 

-Complete ... rows went :50, :55, :60 and the runs were all between 1:30 and 1:40 ... solid aerobic intervals 

PM Workout (1500)

Solid afternoon workout, felt decent and got a solid pump. 

A.

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 ... felt very solid. 

B.

Pull Ups, neutral narrow grip 

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.

-3x10, BW 

C.

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.

-70# for 3x10/arm 

D.

T-Bar Rows

2-3 sets x 10-15 reps

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

-3x10 at 135# 

E.

DB Pull-Overs

2-3 sets x 8-12 reps

-3x10 with 60#

F.

Dumbbell 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.

-3x10 with 2x20#

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.

-3x10 with 2x20#

H.

EZ 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.

-110# for 10,10, 8 ... probably the heaviest I've ever gone on these? But felt good and kept the reps strict and pumpy. 

I. 

DB Shrugs

2-3 sets x 8-15 reps

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

-3x12 with 2x120# DB 

1/28/26

Today was overall a solid workout ... very tough crossfit conditioning ... has been a weird few days with the major storm / telework / childcare issues and overall I was not mentally well going into this workout, but once the clock started I tried to give my full attention and effort to the workout... but it thrashed me. Lots of biking today. 

A. 

5/3/1 Back Squat

Week 2 (3's): 70% (290#) x 3, 80% (330#) x 3, 90% (375#) x 3+ 

-6 reps at 375# 

B.

DB Front Rack Weighted Lunges

3 sets x 6-10 reps

6-10 steps each leg.

-2x75# for 3x6/leg 

C.

Every 3 for 30 (10 sets) of:

Set 1 and 6  - 18/14 Cal Echo Bike + 100 Double-Unders 

Set 2  and 7 - 18/14 Cal Echo Bike + 8 Wall-Walks 

Set 3 and 8 - 18/14 Cal Echo Bike + 4 Rope Climbs (15')

Set 4 and 9 - 18/14 Cal Bike + 24 GHD Sit-ups 

Set 5 and 10 - 18/14 Cal Bike 

-Complete ... missed the 4th RC on set 8, but added in 1 final rep after the 10th bike to get all 8 RCs... everything else went fairly well ... sets 1-5 were fun, felt super strong on the bike ... sets 6-10 were tough training. Overall super fun, really enjoyed this after it was over! 

1/27/26

A.

3x10 Overhead Squat 

-Warm-up set at 95#, then 145# for 3x10 ... went lighter than last week (165# across) ... but was working out in my basement early by myself and have had tons of stress lately (especially yesterday) ... trying to WFH with a 3 year old and 9 month old around while there is extreme snow/ice/weather outside has been rough and I just didn't have much focus or intensity for these lifts. 

B. 

AMRAP 12:

12 DB Snatches, alternating (50/35#) 

6 DB Overhead Squats - L (50/35#) 

6 DB Overhead Squats - R (50/35#) 

12 DB Facing Burpees 

Rest 3 minutes and then…

30 Minutes - Easy C2B Bike Erg 

-Result = 

4 Rds + 8 DB Snatch ... this was rough ... the DB overhead Squats were more of a mobility exercise than anything... coming up on my toes quite a bit and just not staying in a great position on these ... definitely hugely a place to work on and improve my mobility / fitness ... it was nice to hop on the bike afterward and do some low stress cardio... the weather has been so cold and theres ton of snow/ice everywhere it has been impossible to run. 

1/26/26

Today was a solid bench workout ... felt solid throughout and enjoyed getting this in ... finally feeling much stronger in my new bench setup and it feels WAY better than my old setup. Looking forward to continuing to train and hit bigger numbers than under my previous setup. 

A.

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#

B.

Bench Press

3 sets x 10-12 reps (195# for 12,12,10 last week)

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

-205# for 12,10,10 

C.

Close Grip Bench Press

3 sets x 10-12 reps (3x12 with 135# last week) 

Aim to reach failure within the given rep range.

-145# for 3x12

D.

JM Press 

3 sets x 10-12 reps

-75# for 3x10 ... I've trained this and similar movements (cali press) in the past, but really worked on form here and tried to rework this to really hit the triceps more than anything else. 

E.

DB Overhead Extensions 

3 sets x 10-12 reps

-3x12 with 60#

F.

Bench Dips 

2-3 Sets x 10-15 reps 

-2x15, BW 

1/25/26

Today was overall a decent workout, enjoyed getting this in ... got it in at home and added in a lot of accessory / stabilization stuff, which was nice. 

A.

3 Sets:

:30 Star Plank - R

:30 Star Plank - L

:60 Glute Bridge 

12 Wall Leaning Anterior Tibialis Raises 

-Complete

B.

5/3/1 Deadlift

Week 2 (3's): 70% (355#) x 3, 80% (405#) x 3, 90% (455#) x 3+

-5 reps at 455# ... definitely more there, but didn't push this ... don't want another tweak before the upcoming meet.

C.

Barbell Hip Extensions

2-3 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# for 3x10

D.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 6-12 reps

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

-1 green band, 3x12 

E.

3 sets:

Ring See-Saw x 10 reps 

70# KB Side Bends x 15 reps (per side)

Rest :60 

-Complete

F.

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.

-100# for 3x10

G.

Hammer Curls

2-3 sets x 6-10 reps

Aim to reach failure within the given rep range.

-3x10 with 2x35# DB 

H.

2 Sets:

:60 Bent Knee Calf Iso Hold - L

:60 Bent Knee Calf Iso Hold - R

8 Forearm extensor curls (35#) 

-Complete