1/27/26

AM Workout (tbd) 

A.

3x10 Overhead Squat (165+) 

B. 

On a 22:00 Clock: 

AMRAP 12:

12 DB Snatches, alternating 

6 DB Overhead Squats - L 

6 DB Overhead Squats - R 

12 Lateral Burpees over DB 

Rest 3 minutes and then… 

7 Minutes to build to a heavy set of 3 Deadlifts + 2 Hang Clean 

Rest as needed and then... 

C.

30 Minutes - Easy C2B Bike Erg 

PM Workout (tbd) 

A. 

5/3/1 Back Squat

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

B.

Sumo Deadlift

2 sets x 10-15 reps

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

C. 

DB Front Rack Weighted Lunges

3 sets x 6-10 reps

6-10 steps each leg.

D.

DB Heel Elevated Goblet Squat

2-3 sets x 12-15 reps 

E.

Banded 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.

F.

Seated DB Calf Raises 

3-4 sets x 20 reps

G.

Weighted Glute Bridge Hold 

2-3 sets x 12-15 reps

Side Plank x :45 

2-3 sets 

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 

1/24/26

 Complete Rest 

1/23/26

AM Workout (0615)

Fun class workout this AM ... had a lot of fun today. 

A.

Every 2 for 12 (6 sets) of:

3-Pos Clean (above, below, floor)

Start at 50% of 1 RM clean and build 

-Went 155# for 2 sets, 175# for 2 sets and 195# for 2 sets ... kept this light and focused on speed and position ... squatting heavy later today and I wanted to save myself for 'DT'. 

B.

‘DT’

5 RFT:

12 Deadlift (155/105#)

9 Hang Power Clean (155/105#)

6 Shoulder-to-Overhead (155/105#) 

-6:29 ... broke this up from the get-go ... all S2O unbroken .... all HPC unbroken except the last set that went 5/4 ... broke up the DL on the 4th and 5th set ... overall I didn't feel wrecked from this workout and probably could have pushed it slightly harder ... lifetime PR is from 2018/19 at 6:02 ... I'd like to redo this in the near future and maybe set a lifetime PR. Overall fun, looking forward to another shot to push this harder. 

PM Workout (1430)

Solid afternoon workout ... was surprised how strong I felt throughout given the volume of training this week ... felt strong on the squats and the bench. 

A.

Back Squat

3 sets x 4 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 (10# over last week)

B.

Bench Press

3 sets x 5 reps (235 last week) 

Choose a weight that is challenging for 3x5.

-240# across (5# over last week) 

C.

Seated DB Strict Press 

3 sets x 8-10 reps

Choose a weight that is challenging for 3x8-10

-3x10 with 2x50# DB 

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.

-2x8

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.

-155# for 2x10

F.

Single Leg RDLs

2 sets x 10-15 reps 

-53# KB 

1/22/26

AM Workout (0615)

A.

EMOM 15 (5 sets of):
Min 1 - 10 Strict Pull-ups

Min 2 - 12 Alternating Pistols

Min 3 - Rest  

-Complete ... this was nice gymnastics work, nothing maximal 

B.

On a running clock:

EMOM 15 (5 sets) of: 

Min 1 - 15/12 Cal Echo Bike

Min 2 - 10 Burpee Box Jump Overs (24/20” - step down)

Min 3 - 25’ - 50’ HSW 

At 15:00… 

For time:

15/12 Cal Echo Bike

10 Burpee Box Jump Overs (24/20” - step down) 

50’ HSW 

-Complete ... second part took 3:21 ... this workout kicked my ass ... got 2 rounds with the high end of the rep range and then for rounds 3,4, and 5 I had to scale down to 12 cals and 8 BBJO ... but I was very proud of myself for getting 50' HSW each round ... my heart rate was very high on those last few sets and getting 50' each minute was very solid for me. Glad I got all 25' increments confidently... HSW has come a long way this year and I look forward to continuing to improve and do this workout Rxed. 

PM Workout (1500)

Had a solid afternoon workout... got in the bench press and then kept the weights light and rest short for a solid pump ... tried to keep all rest intervals :60-:90 

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# ... reps felt very solid 

B.

DB Pull-Overs

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.

-50# for 3x12

C.

Lat Pulldowns

3 sets x 10-15 reps

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

-140# for 3x10

D.

Cable Rows 

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.

-160# for 3x10

E.

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# 

F.

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# 

G.

EZ Bar Preacher Curls

2-3 sets x 6-12 reps

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

-3x10 with 80#