5/14/25

 A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Upright Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. 

B.

Bench Press

3 sets x 3 reps @ 80%

80% of your one rep max bench press.

C.

Strict Press

3 sets x 4 reps @ 70-75%

70-75% of your one rep max strict press.

D.

DB Shoulder Press 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

E.

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. 

F.

EZ Bar French Press 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

5/13/25

AM Workout (0615)

Jumped into a class workout at Invictus DC … getting in early to beat the traffic is great and I enjoyed getting in a class in a more competitive environment. Overall felt good and enjoyed getting this in. 

A.

Take 10 minutes to build to 90% of 1 RM Front Squat

-300# 

B.

Every 2 for 10 (5 sets) of:

1 Rep at 90%-95% of 1 RM Front Squat

-300# across 

C.

4 RFT:

12 Front Squats (135/95#)

15 Bar-Facing Burpees

-7:38 … unbroken … last two sets of FS unbroken was tough … it was fun to be back in a class workout with a bunch of people going hard. 

PM Workout (1415)

Had a solid lifting session this afternoon … was a bit nervous about the deadlifting given the numbers are heavy and I did a CF class this AM… but once I got warmed up and moving through this, I felt solid and got a decent pump. 

A.

Deadlift 

4x4 @ 405

1x2 @ 460

1x2 @ 515

1x8+ @ 405

-Complete, 10 reps at 405# … 515 for 2 is a PR. 

B.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, BW 

C.

Supinated Grip Pull-ups

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x8, BW 

D.

Lat Pull-Downs

4 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-4x12 with 60# 

E.

DB Pull-Overs 

Dumbbell Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-85# pull-overs, 3x10 and 3x10 curls with 2x35# DB 

F.

Shoulder "I"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, crossover symmetry 

G.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s.

-Complete, crossover symmetry 

H.

Shoulder "T"s

3 sets x 15 reps

GHD Sit-ups 

3 sets x 20 reps 

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, crossover symmetry 

5/12/25

 Today was a solid workout ... knocked out this workout quickly, but got a solid pump out of this and felt strong throughout. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Banded Pull Ups @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B. 

Bench Press

4 sets x 5 reps @ 75% (225#)

75% of your one rep max bench press.

-Complete

C.

Bench Press

3 sets x 8-10 reps

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

-205# for 3x10

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-185# for 3x8

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-2x45# for 3x10

F.

Dumbbell Side Raises

3 sets x 8-10 reps

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

-3x10 with 2x20#

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-3x15 with 2x20#

5/11/25

 Complete Rest 

5/10/25

Today was the last session of the de-load week... really nice and easy workout, got a small pump from this, but overall it was still nice to move a bit, in and out of the gym in about 30 minutes. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-50%

Perform Pendlay Rows @ 40-50% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

2 sets x 3 reps @ 75% (225#) 

75% of your one rep max bench press.

-Complete

C.

Dips

3 sets x 10-20 reps (bodyweight) 

-3x20

D.

DB Overhead Tricep Extensions

3 sets x 15-20 reps

Aim to reach failure, within the given rep range. 

-3x20 with 60# DB 

E.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-3x12 with 2x10# 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-3x12 with 2x10# 

5/9/25

Today was a super solid squatting / crossfit session ... put this together myself and enjoyed it a lot. Got a lot of intensity out of the conditioning piece ... it was a lot of cardio / burpees for me! 

A.

Every 2 for 30 (15 sets*) of:

5x5 Overhead Squat

5x5 Front Squat

5x5 Back Squat

*Increase weight over the course of 15 sets to a heavy set of 5 for each movement 

-OHS = 135#, 135#, 165#, 165#, 185#

-FS = 185#, 205#, 225#, 255#, 275# 

-BS = 295#, 315#, 325#, 335#, 335# ... felt pretty decent throughout this, the rest interval was fairly short so the weights didn't get super heavy. Fun to squat. 

B.

10 RFT: 

10 Single DB Box Step-Ups (50/35# to 24/20”)

10 Toes-to-Bar

10 Single Arm DB Push-Press (50/35#) - 5 each arm 

10 Burpees 

-26:45 ... fairly consistent unbroken sets here... just got slow on the burpees. Fun conditioning. 

5/8/25

Today was the first real / good workout I've had since coming back from last weekend's travel. Not sure if it was the time change / alcohol / life stress / poison ivy I currently have / lack of sleep from newborn / the red eye flight or what... but I definitely haven't felt great the last couple days ... given all that listed adversity, I was a bit nervous for this session... the double at 505 felt heavier this week than 2 weeks ago, but it was what my program called for and I got it in... once I got through that the mental load / stress went away and I breezed through everything. Super solid workout, got a massive pump, it is nice to be back. 

A.

Deadlifts

4x4 @ 395#

1x2 @ 450#

1x2 @ 505#

1x8+ @395# 

-Complete, 10 reps at 395# ... got 13 reps two weeks ago... but 10 felt tough enough for the day. 

B.

Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, BW 

C.

Supinated Pull-ups

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-10,8,8, BW 

D.

Lat Pull-Downs, Narrow Neutral Grip 

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-3x12 with 130# 

E.

Dumbbell Pull-overs 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-75# pull-overs, 2x25# curls for 3x15

F.

Barbell Curls 

3 sets x 10 reps

-75# 

G.

3 Sets:
KB Side Bends x 15 reps/side 

Ab-Whell Rollouts x 10 reps

Minimal Rest 

-70# KB