1/01/21

Had a very good workout today... was able to push the loading on every lift, fun stuff. Wrapping up this week tomorrow and then going into another deload/max attempts next weekend. 

A.
Back Squat
3 sets x 4 reps (used 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) for 3x4
 
B.
Bench Press
3 sets x 5 reps (used 230# last week) 
Choose a weight that is challenging for 3x5.

-235# (5# over last week) for 3x5 
 
C.
Strict Press
3 sets x 5 reps (used 155# last week) 
Choose a weight that is challenging for 3x5.

-160# (5# over last week) for 5,5,3 (got 3 reps on the last set, didn't even try the 4th rep because I barely got 3) 
 
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.

-2x12
 
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.

-200# for 2x10
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-345# for 2x10
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-75# DB, cross body single leg RDL for 2x10/leg 

12/31/20

Overall had a good workout this AM... big pump and a short core workout... was a much needed chiller day from all the heavy barbell movements... body is feeling generally fatigued from this training cycle. 

A. 
Pull Ups
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.

-3x8 with 35# ... sets went 8 ... 7/1 ... 6/1/1 

B.
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.

-60# for 3x15/arm
 
C.
T-Bar Rows
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-185# x 15, 200# x 15 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# for 2x15
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# for 2x15
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# fat-bar for 2x10 
 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-265# for 2x12

H.
For Time:
10-9-8-7-6-5-4-3-2-1*
Knees-to-Elbows
*100m Ski between sets

-8:30 ... tough on the grip after A-G ... had to break up the K2E on 9-8-7

12/30/20

Today was a better training session overall ... similar to Monday, I didn't feel great on the bench... but overall squatting went well. Looking forward to the back/arm workout tomorrow. 

A. 
Back Squat
3 sets x 5 reps (used 335# 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.

-345# (10# over last week) for 3x5 
 
B.
Bench Press
3 sets x 2 reps (used 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).

-255# (same as last week) ... needed small spots on the 2nd and 4th rep ... strangely got the last set without assistance ... didn't feel great, wanted to push the loading, but just didn't have it today. 
 
C.
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-290# x10, 300# x10 ... felt very strong here, solid reps. 
 
D.
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range

-300# for 2 x10
 
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 for 2x8 reps/leg 
 
F.
Leg Press or Narrow Stance Back Squat
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.

-185# to 1 35# plate, for 2x12 
 
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10, seated banded curls with 1 green band 
 
H.
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.

-2x12

I.
Calf Raises
3 sets x 12-15 reps 
Come as close to failure as possible with out actually failing, within the given rep range.

-205# for 3x15 

12/29/20

 Complete Rest 

12/28/20

Had a bad workout today... didn't feel good, missed some reps and generally felt tired. The traveling/weird food/bad sleep has caught up with me. Hoping a few days of proper nutrition and sleep will get back where I need to be. 

A. 
Back Squat
3 sets x 6 reps (used 315# 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.

-325# (10# over last week) for 3x6
 
B.
Bench Press
3 sets x 3 reps (used 245# 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).

-250# (10# over last week) for 3x3 ... small spots needed at the 3rd and 6th rep ... completely failed the 9th rep. This was too heavy of loading for today... but tried to push it. Will stay with this weight for next week. 
 
C.
Decline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-185# for 12,10 
 
D.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# DB for 2x15
 
E.
Weighted Dips
2 sets x 8-12 reps (used 35# last week) 
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.

-2x12 with bodyweight 
 
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-95# EZ bar for 2x12
 
G.
Tricep Extensions
2 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.

-2x25# for 2x10, bent over DB tricep extensions 
 

H.

3 Sets of:

KB Side Plank x :40/side 

Rest as needed 

8-12 Ring Body Saw

Rest as needed 

-26# KB, 8 body saw each set 

12/27/20

Today was a tough workout, only because we spent four hours in the car today... left me a bit stiff. Got as much intensity out to this as I could ... I am glad with how this went given how I didn't feel my best. 

A.
Back Squat
4 sets x 3 reps (used 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# (10# over last week) for 4x3 
 
B.
Conventional Deadlift
2 sets x 1 rep (up to 515# last week) 
Up to daily max for two heavy singles.

-500# for two singles ... didn't push the loading here... 500# felt heavy today 
 
C.
Sumo Deadlift
2 sets x 1 rep (up to 405# last week) 
Up to daily max for two heavy singles.

-385#, 415# 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10, seated with 1 green band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-110# for 2x8

F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x50# DB for 2x10
 
G.

Every 2:30 for 7:30 (3 sets) of: 

'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete

H.

2 Sets of: 

Plank x :60

Rest 2:00

-Complete

12/25 & 12/26

 Complete Rest 

12/24/20

Had a solid workout today ... was a bit tight in my back/legs today, but once I got warm I felt very strong on everything despite cramming in the workouts on the front end of this week. Great stuff, fun day in the gym. Looking forward to a couple days off and wrapping up the week on Sunday. 

A.
Back Squat
3 sets x 4 reps (used 345# 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).

-355# (10# over last week) for 3x4 ... felt very strong. 
 
B.
Bench Press
3 sets x 5 reps (used 225# last week) 
Choose a weight that is challenging for 3x5.

-230# (5# over last week) for 3x5 ... felt strong here, best RPE 230# for 5 has felt. 

C.
Strict Press
3 sets x 5 reps (used 150# last week) 
Choose a weight that is challenging for 3x5.

-155# (# over last week) for 3x5 ... most I've ever done for this 3x5 progression, huge effort here, but got all the reps. 
 
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.

-2x12

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.

-195# for 2x10

F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-325# for 2x10 

G.
Single Leg RDLs
2 sets x 10-15 reps

-50# DB, cross body RLD for 2x15/leg 

H.

ROMWOD

-Complete, felt amazing. 

12/23/20

Overall had a decent session today... it was rough to get started... could definitely feel the lack of a rest day between this week's workouts... got everything in and added in a short bout of cardio given that my wife and I have both been craving to get in a bit of conditioning. Overall a good session, looking forward to training again tomorrow, despite the fact I'm extremely sore. 

A.
Supinated Grip Pull-ups or Rack Chins
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x12 unweighted ... didn't push the loading here, was just too sore/fatigued 
 
B.
Lat Pulldowns (Narrow Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 115# 

C.
One Arm Dumbbell Row
2 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.

-2x10 with 100# DB
 
D.
Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 1 cross over symmetry band 
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x25# DB
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 85# fat-bar 
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 100# DBs 
 
H. 
AMRAP 7:

Ski 250/200m 

10 Supine Toes-to-Bar (3 sec lowering) 

Rest 3 minutes

AMRAP 7: 

Bike 10/8 Cals 

10 Double KB Windshield Wipers (53s/35s) 

10 KB Gorilla Rows (53/35s) 

-Complete ... got between 3-4 rounds on each interval... overall fun/got my HR up 

12/22/20

Today was supposed to be a rest day, but had to cram in this workout due to travel we are doing around Christmas ... Today was overall a very good workout... felt a bit tired this morning, but once I got warm I felt decent. Had some pretty decent DOMS in my chest/shoulders today, benching didn't feel great. 

A. 
Back Squat
3 sets x 5 reps (used 325# 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.

-335# for 3x5 (10# over last week) 
 
B.
Bench Press
3 sets x 2 reps (used 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# for 3x2 ... needed small spots on the 4th and 6th reps... a bit frustrating to need spots, but yesterday was very taxing on the upper body. 

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.

-275# for 2x8... rough. 
 
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-295# for 2x10... used straps today, helped isolate the hamstrings a lot. 
 
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 2x6/leg 
 
F.
Leg Press or Narrow Stance Back Squat
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.

-185# to 1 35# bumper for 2x10 ... didn't push the loading here, was totally smoked by the time I got here 
 
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 seated banded hamstring curls with 1 green band 
 
H.
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.

-2x12 

I.

Calf Raises

3 x 12-15 reps 

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

-205# for 3x15 

12/21/20

Today was a very good workout... I felt very strong on the movements today. Pressing is generally feeling better than it ever has ... was able to move loads on accessory movements way more than I ever have... fun stuff. Squats felt strong, but my back was definitely sore/tight from the 515# deadlift on Saturday. Going to change our training schedule and do 4 days in a row in prep for our short trip over Christmas... hopefully training will still go well. 

A. 
Back Squat
3 sets x 6 reps (used 305# 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.

-315# for 3x6 ... felt very easy 
 
B.
Bench Press
3 sets x 3 reps (used 240# 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).

-245# across ... needed a spot only on the 9th rep. 
 
C.
Incline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-205# for 2x6 
 
D.
Incline Dumbbell Chest Flyes 
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# DB for 2x15 
 
E.
Weighted Dips
2 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.

-2x8 with 35# weight
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-185# for 2x6
 
H. 
Tricep Extensions
2 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.

-Narrow Grip Cable Push-Downs for 2x15 with 70# 

G. 

3 Sets of:

KB Side Plank x :30/side 

Rest as needed 

8-12 Ring Body Saw

Rest as needed 

-Complete ... went 26# KB for the planks, 8 reps on the body saws 

12/20/20

 Complete Rest 

12/19/20

Today was a great workout... felt strong on the squats and deadlifts... but parts A and B really took it out of me... it was all downhill from there. Overall a great training session ... looking forward to resting tomorrow and hitting it hard next week. 

A. 
Back Squat (used 360# last week) 
4 sets x 3 reps
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).

-370# across for 4x3 (10# over last week) ... these felt very solid, all went up very easily 
 
B.
Conventional Deadlift (up to 500# last week) 
2 sets x 1 rep
Up to daily max for two heavy singles.

-490#, 515# ... these felt decent, 515# felt a bit heavy, but was right near all I had in the tank 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-365#, 405# ... didn't push the loading here, was completely smoked from 515# in part B. 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Seated with a band, 2x10 with 1 purple band 
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# for 2x8
 
F.
Hammer Curls
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x50# DB for 2x10

G.
3 Sets:
20 Sec L-Sit Hold
into
20 Anchored PVC Sit Ups
Rest 1 Min Between Rounds

-Complete

H. 
2 Rounds:
Max Effort Weighted Front Plank for time --
AHAP!
**Rest as needed

-35# for :50 for two sets 

12/18/20

Today was a solid workout. I felt 100% better today than I did during this workout last week... pushed the loading on some of the movements and had a good time. Looking forward to training tomorrow. 

A.
Back Squat
3 sets x 4 reps (used 335# 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.

-345# for 3x4 (10# over last week) ... got all these reps very easily 
 
B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-225# across ... same weight as last week, but these went up much easier ... felt strong 
 
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-150# across 
 
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.

-2x12
 
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.

-185# 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

-50# DB ... went cross body for 2x10/leg 

H.

ROMWOD

12/17/20

I wasn't looking forward to getting in the gym today... didn't sleep well and just didn't want to train. Despite that, got in and got the work done, overall had a good workout today. 

A.
Pull Ups
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.

-20# vest for 12,12,8
 
B.
Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 ... went 105#, 115#, 125# 

C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-195# for 2x10 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x12
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
 

-2x25# DB for 2x12

F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 75# fat bar 
 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range

-2x15 with 245#, 265#
 
H.
3 Rounds
5 Turkish Get Ups Per Side AHAP
30-40 DB/KB Side Bends Per Side AHAP
*rest as needed between round

-35# KB for all the get-ups ... went a little lighter today given that I had such a big pump from the workout I didn't want to attempt a heavier load than 35# ... went 70# for 3x30/side on the side bends 

12/16/20

Overall had a very good training session today... this was the strongest I have felt in the gym since starting this cycle. Great stuff, looking forward to training tomorrow. 

A. 
Back Squat
3 sets x 5 reps (used 315# 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.

-Across at 325# (10# over last week) ... very easy, felt like I could this for sets of 10+
 
B.
Bench Press
3 sets x 2 reps (used 245# 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).

-Across at 250# (5# over last week) ... best 250# has felt
 
C.
Back Squat
2-3 sets x 10 reps
Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 with 275# 
 
D.
Sumo Deadlift
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 275# 
 
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.

-3x12 (6/leg) with double KB front-rack reverse lunges 
 
F.
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.

-2x12
 
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 1 green band 

H.

Calf Raises 

3 x 12-15 reps 

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

-Across at 195# for 3x15 

12/15/20

Got a chill sweat today, surprised that my lungs felt okay given that I have only been powerlifting, but the big aerobic base I built in the fall is lasting me. Happy to get this in, looking forward to training tomorrow. 

A.
Continuously for 20 minutes at an 70-80% aerobic effort: 

15 Cals Bike

5 KB Windmills - R, slow and controlled (35#) 

5 KB Windmills - L, slow and controlled (35#) 

15 Cals Ski 

12 KB Suitcase Lateral Box Step-Overs (20") - 6 per side with 35# 

-Complete ... kept this nice a easy, 65-68 RPM on the bike and 1:55/500m on the ski 

B.

ROMWOD

-Complete

12/14/20

Had a solid workout today, felt strong on all the movements today. 

A. 

Back Squat
3 sets x 6 reps (used 295# 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.

-305# across (10# over last week) 
 
B.
Bench Press 
3 sets x 3 reps (used 235# 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).

-240# across (5# over last week) 
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-215# for 7, 6 
 
D.
Incline Dumbbell Chest Flyes or Cable Crossovers
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# for 2 x 15 
 
E.
Weighted Dips
2 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.

-26# for 10, 9 
 
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# with an EZ Bar across for 2x12 
 
G.
Tricep Extensions
2 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.

-2x25# DB across for 2x15 ... went with bent over DB extensions today 

H.

3 Rounds:

:40 Sec Straight Leg/Knee Raises from pull Up Bar

:20 Sec rest

:40 Sec Superman Hold

:20 sec Rest

:40 Sec Mountain Climber (opposite knee to elbow)

:20 Sec Rest

:40 Sec Ring Plank Hold 

Rest 1-2 min 

-Complete

12/13/20

Felt 100% better than I did yesterday ... not sure why I felt so exhausted, but a good night's rest helped a lot. 

A. 
Back Squat
4 sets x 3 reps @ 85% (360#) 
85% of your one rep max back squat.

-Complete, all of these felt easy, much more there 
 
B.
Conventional Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-480#, 500# 
 
C.
Sumo Deadlift
2 sets x 1 rep
Up to daily max for two heavy singles.

-385#, 400# 
 
D.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-1 purple, 1 red, 1 black band for 2x10
 
E.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
 

-85# for 2x12 

F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range

-2x50# DB for 2x10

12/12/20

Today was the worst workout I've had in a long while... probably since this powerlifting cycle started. I felt weak and deflated, like I had no go. Tried to push myself and get through this. Shit day, hopefully I will feel better tomorrow. 

A. 
Back Squat
3 sets x 4 reps @ 80% (335#) 
80% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-225# for 5,5,4 ... lowered the weight down on this in hopes of getting more quality movement, but ended up just failing on the last set, very frustrating. 
 
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-155# x 5, 145#, x 5 for 2 sets ... first set felt extremely difficult, dropped down the weight a little to get some good reps 
 
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.

-2x12
 
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.

-2x10 with 145# ... went very light
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x10 with 295#
 
G.
Single Leg RDLs
2 sets x 10-15 reps 

-Scaled these down to DB single-leg RDLS and did 2x10/leg with a 50# DB 

12/11/20

Complete Rest ... was supposed to train today, but due to some work conflicts had to move training around ... will shift workouts a day to the right instead and skip Sunday's rest day. 

12/10/20

Today was a shorter session, was a nice upper body pump, not too taxing. 

A. 

Supinated Grip 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.

-Unweighted, 12,12,10 
 
B.
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.

-60# for 15,12,12 (each side)
 
C.
T-Bar Rows
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-165# x 15, 185# x 15
 
D.
Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 15# cross-over symmetry cable
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 2x25# DB 
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# for 8,7 
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2 x 15