1/03/26

 

A.

Back Squat

4 sets x 3 reps (400 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.

B.

Conventional Deadlift

2 sets x 1 rep (505 for two singles last week)

Up to daily max for two heavy singles.

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

D.

Lying, Seated or Partner Hamstring Curls

2-3 sets x 6-10 reps

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

E.

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.

F.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

G.

KB Side Bends/Abs ? 

01/02/26

Solid workout today... currently off work so I was able to crunch my powerlifting workout around a CF class ... got in my squats before the class, did the class and then quickly hit the accessory work... didn't have much left in my legs after the class, so took it easier there, but overall got a really good workout out of this and felt fit throughout. 

A.

Back Squat

3 sets x 4 reps (380 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.

-390# (10# over last week) 

B.

Every 2 for 10 (5 sets) of:

3 Hang Squat Clean, starting at 60% (185#) and increasing to a heavy for the day 

-185#, 185#, 205#, 225#, 240# 

C.

EMOM 10:

Min 1 - 5 Front Squats (77-82% of today's heavy) = 195# (82% of 240#) 

Min 2 - 5-7 Ring Muscle-ups 

-Complete, this was fun and a nice challenge, hit 7 unbroken ring MU a set and the sets of 5 FS at 195# were comfortable ... fun training. 

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.

-Complete, 2x6 ... rough after part A/B/C

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.

-135# for 2x10

F.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# for 2x10

G.

Single Leg RDLs

2 sets x 10-15 reps

-53# for 2x10/leg 

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.