1/18/26

 

A.

Back Squat

4 sets x 3 reps @ 85% (380 last cycle) 

85% of your one rep max back squat.

B.

5/3/1 Deadlift 

Week 1 (5's): 65% (325#) x 5, 75% (375#) x 5, 85% (425#) x 5+

C.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

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.

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.

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.

G.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range

1/17/26

Complete Rest

1/16/25

Lifting went well today... got in my PL stuff A-E and the jumped into the CF class ... was supposed to strict press today and the class was push-pressing... swapped out my SP for PP, it was nice to switch it up ... the CF workout was extremely humbling... the wall-facing HSPU rocked me and they are definitely something I need to work on more. 

A. 

Back Squat

3 sets x 4 reps @ 80% (360 last cycle) 

80% of your one rep max back squat.

-370# across 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-235# across ... felt very strong here, which was nice. 

C.

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. 

-2x6 

D.

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

E.

Single Leg RDLs

2 sets x 10-15 reps

-53# KB for 2x10/leg 

F.

Every 2:30 x 4 sets 

Push-Press 

Set 1 - 5 reps @ 70% (175#)

Set 2 - 5 reps @ 75% (190#)

Set 3 - 5 reps @ 80% (200#)

Set 4 - 3+ Reps @ 85% (215#) 

-Complete ... 4 reps at 215# 

G.

6 Sets of: 

AMRAP 2 (12:00 clock, no rest between AMRAPS)

7 Wall Facing Strict HSPU

50 Ft Single Arm DB Overhead Walking Lunge (25’ each arm w/ 50/35#)

Max GHD Sit-ups

-Result = 

I ended up having to drastically scale this workout back and this will be a new measure of my fitness / shoulder endurance.... rounds went like this: 

Rd 1 = Unbroken HSPU ... 10 GHDs ... stopped at about 1:45 to rest 

Rd 2 = 7 HSPU (4/3) + 50ft lunges 

Rd 3 = 7 HSPU (4/3 ... but took entire 2 minutes) 

Rd 4 - 4 HSPU + 50 ft lunges 

Rd 5 - 4 HSPU + 50 ft lunges

Rd 6 - 4 HSPU + 50 ft lunges

1/15/26

Today was a super solid workout ... enjoyable and not too taxing overall ... part A was a CF class workout and then I added in my PL accessory stuff afterward. Nice/lower volume day overall. Felt really fit on the rower / power cleans ... recovery is feeling good. 

A.

Every 4:30 x 5 sets

30/25 Cal Row

Power Cleans (all reps as singles)

Set 1 - 10 reps @ 60% (185#) 

Set 2 - 6 reps @ 70% (225#) 

Set 3 - 4 reps @ 80% (245#)

Set 4 - 2 reps @ 90% (275#)

Set 5 - 12 reps @ 50% (165#) 

-Complete ... no misses ... all sets took right around 2 minutes +/- :10 depending on the reps. 

B.

Supinated 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.

-BW, 3x10 

C.

Lat Pulldowns (banded) 

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.

-3x12, 1 green band 

C.

Pendlay 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 with 165# 

D.

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# 

E.

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# 

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.

-3x10 with 75#

1/14/26

AM Workout (0530)

Really solid CF conditioning this AM ... felt fit throughout. 

A.

On a 32:00 Clock: 

400m Run (each round) 

27-21-15-9 C2B Pull-ups

at 16:00 

30/22 Cal Echo Bike (each round) 

27-21-15-9 Burpees  

-10:36 ... unbroken C2B pull-ups ... felt really good here.

-12:18 ... rough after the first part ... tons of time on the bike, but good conditioning. 

B.

10 Minutes Lower Body Stretching

-Complete

PM Workout (1500)

Got this done in about an hour ... kept the accessory stuff lighter ... overall enjoyed getting this in and felt good despite the high intensity work this AM. 

A.

Back Squat

3 sets x 5 reps @ 75% (345#) 

75% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 2 reps @ 90% (255#) 

90% of your one rep max bench press.

-Complete 

C.

Front Squat

2-3 sets x 8-12 reps

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

-135# x 8, 205# x8, 235# x8

D.

DB RDL's

2 sets x 10-15 reps

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

-2x10 with 2x60# DB

E.

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 Reverse Lunges for 3x12

F.

DB Goblet Squats 

2 sets x 10-15 reps

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.

-2x10 with 75# DB 

G.

Banded Hamstring Curls

2 sets x 12-15 reps

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

-1 green band 3x12

H.

Banded Pull-Throughs 

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.

-1 green band 3x15

1/13/26

Active Recovery Day. 

Easy 4 Mile Run 

-Ran 10 minute miles / 40:00 on the dot ... enjoyed getting this in ... took it nice and very easy ... got a 90 minute massage later in the day after this. 

1/12/26

AM Workout (0530) 

A.

Every 2 for 10 (5 sets) of:

Power Snatch 

1.1.1.1 @ 70%+ (165#+) 

. = rest 10 seconds between reps

-165#, 175#, 185#, 195#, 205# ... felt good throughout this, 205# went up very easily without having to get under it much. Fun to feel fast and strong. 

B.

AMRAP 12: 

3 Wall-Walks

9 Toes-to-Bar

12 Alternating DB Snatch (50/35#) 

-7 rds + 10 DB Snatch ... this was fun, felt surprisingly fit throughout and fast on the wall-walks. No where to really slow down here, just went with unbroken sets taking a short rest before each set of WW ... fun training. 

PM Workout (1500)

Had an overall decent session this afternoon... really was feeling out the back/glute and then the benching went well. 

A. 

Back Squat

3 sets x 6 reps @ 70%

70% of your one rep max back squat.

(start of last cycle used 315 / end cycle used 345)

-325# across ... so is supposed to be off of the 1 RM from last week... but I had to cut that out given the back strain on the last day of the training cycle... started the last 4 week cycle at 315, so I tried to aim for right around there and went with 325 ... all the reps felt solid, back was slightly tight afterward, but nothing serious or pain. 

B.

Bench Press - Heavy single / 1 RM then… 

3 sets x 3 reps @ 85% 

85% of you one max rep bench press.

(start of last cycle used 240 / end cycle used at 255)

-Single went 275# ... went 3x3 @ 245# ... which is slightly higher than 85% of 275#, but I didn't have a spotter today and didn't really push the RPE on the single ... last June I benched 300# in training, with my hips coming off the bench/bit of a bounce of the chest and I have been REALLY working on good positions that keep my ass on the bench and not bouncing off my chest at all ... happy with 275# comfortably with my new form / competition counting reps ... looking forward to continuing to improve here. 

C.

Pause Bench Press

2 sets x 6-12 reps

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

-175# for 2x10

D.

Flat Dumbbell Chest Flyes 

2-3 sets x 10-15 reps

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

-2 sets, 2x25# 

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.

-2x10, BW

F.

Close Grip Bench Press

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-175# for 2x8

G.

Tricep Extensions

2-3 sets x 10-15 reps

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.

-50# overhead extensions, 2x15