3/01/22

 Active Recovery Day. Easy 3-4 Mile Run. 

-Total Running time of 29:43 ... didn't get the exact distance, but took this nice and easy. 

2/28/22

Today was an okay workout ... hit a couple bench PRs... but the weights felt heavy today... had to get up extra early to get this in... looking forward to a rest day tomorrow. 

 A. 

Back Squat

3 sets x 6 reps (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# (10# over last week) ... felt easy

B.

Bench Press

3 sets x 3 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).

-Across at 260# ... went 3,3,2 (failure on the last set) ... this was a 3 RM bench PR

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.

-225# x 6 (PR), 205# x 6 ... dropped down the weight here for the second set ... went to failure on that first one ... I've wanted to hit 225# x 5+ on incline for a long time, really happy to do so.

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.

-2x10 with 2x25# DB

E.

Weighted Dips

2 sets x 8-12 reps (53 x 10, 7 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 at BW ... backed off here due to time constraints, took little rest

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-185# x 8, 7

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.

-2x15 with 1 black band + 1 red band, banded tricep push-downs

2/27/22

Today was overall a decent workout, squatting felt great.  

A. 

Back Squat

4 sets x 3 reps (385# 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).

-395# (10# over last week) ... this is the easiest 395# has felt in recent memory... much more there.

B.

Conventional Deadlift

2 sets x 1 rep (up to 510# last week)

Up to daily max for two heavy singles.

-505#, 515#

C.

Sumo Deadlift

2 sets x 1 rep (405# last week)

Up to daily max for two heavy singles.

-405#, 405#

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 with 1 green band + 1 black 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.

-2x10 with 85# (fat bar)

F.

Hammer Curls

3 sets x 6-10 reps

Aim to reach failure within the given rep range.

-Did one set with 2x50# ... then did two drops sets ... 50/35/25/15/10 ... 35/25/15/10 ... massive arm pump

G.

Complete the following “for time”:

• 25 V-ups

• 60 second plank hold

• 20 V-ups

• 60 second plank hold

• 15 V-ups

• 60 second plank hold

• 10 V-ups

• 60 second plank hold

Aim is to reach the allotted reps/time with as little rest/sets as possible whilst maintaining good posture and

technique.

-6:50 ... unbroken planks ... v-ups were way harder than expected 

2/26/22

Complete Rest ... shifted a rest day around due to work stuff. 

2/25/22

 Today was a solid session, felt strong throughout, really happy with how the bench press felt. 

A.

Back Squat`

3 sets x 4 reps (used 365# 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.

-375# (10# over last week) ... felt good

B.

Bench Press

3 sets x 5 reps (used 245# last week)

Choose a weight that is challenging for 3x5.

-250# across ... this is a 5 RM PR ... missed the 15th rep, but got all others

C.

Strict Press

3 sets x 5 reps (145# last week)

Choose a weight that is challenging for 3x5.

-150# for 3x5 across

D.

Reverse Hypers (on bench)

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.

-2x15, BW

E.

Good Mornings

2 sets x 10-15 reps (185# last week)

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

-195# or 2x10

F.

Single Leg Bridge

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10/leg

G.

Single Leg RDLs

2 sets x 10-15 reps

-2x10/leg with 50# DB, cross-body

2/24/22

This morning was a decent workout, got a nice pump and felt good on everything. Looking forward to training tomorrow. 

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.

-40# across ... 10,8,8

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 with 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.

-2x12 with 195#

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.

-2x10 with 2x25# DB

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 95#

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.

-275# for 2x15

H. 

1. Alternating leg V-ups

• 4 sets of 14-20 reps

2. Strict toes-to-bar or strict knee raises

• 4 sets of 5-10 with a controlled

Perform the eccentric or “lowering” portion of the exercise slowly and with control.

(2-3 seconds for each rep)

3. Weighted sit-ups

• 4 sets of 15-25 reps with 10-25lb weight

Rest no more than 2 minutes between sets/exercises 

-Complete ... went through this as an EMOM ... 20 v-ups / 10 strict knee raises / 15 sit-ups with 25#

2/23/22

Today was a solid workout ... lots of life stress/distractions going on right now, but still got this in.

A. 

Back Squat

3 sets x 5 reps (used 340# 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.

-Complete, across at 350# (10# over last week) ... felt easy

B.

Bench Press

3 sets x 2 reps (used 260# 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).

-Complete, across at 270# (10# over last week) ... missed the 6th rep, needed a spot

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.

-2 Sets ... 315# x 10

D.

Sumo or Conventional Deadlift

2 sets x 10-15 reps

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

-2 Sets ... conventional, 385# x 10

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.

-3x10 reps/leg with 50# Goblet DB

F.

Reverse Hypers

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.

-2x15 with BW on bench

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, 1 black band + 1 green band

2/22/22

 Active Recovery Day - 3-4 Mile Easy Run. 

-Complete ... 34:12 total time for 3.5-ish miles ... ran the same route as last week, but ran about 2 minutes faster overall ... just pushed the pace slightly,  but kept it an easy effort. 

2/21/22

Today was a super solid workout. Felt strong throughout and got a solid pump. Felt good on the tabata conditioning piece at the end too.

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.

-Complete, across at 325# (10# over last week) ... felt very easy

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).

-Complete, across at 255# (10# over last week)

C.

Bench Press

1-2 sets x 6-12 reps (225 x 10 last week)

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

-Both Sets at 235# ... went 8, 6 with small spots on the 8th and 6th rep of each set ... tough.

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 2x10

E.

Weighted Dips

2 sets x 8-12 reps (53 x 8s 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.

-53# for 10, 7 (fail)

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.

-2x35# DB 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.

-2x15 with 70# (narrow grip cable push-downs)

H.

Tabata: (20 seconds on/10 seconds off x 8 rounds) each of the following movements: 

• Sit-ups 

• Superman Hold 

• Kettlebell Swing (53/35#)

• Hanging L-Sit Hold 

• Bridge Hold

Athlete’s select the appropriate reps for the above movements. Goal is to be challenging but possible.

-Complete ... don't remember the exact reps, but this was a fun finisher 

2/20/22

Today was surprisingly a solid workout ... woke up at 0515 to lift before having to work all day ... also had to work all day yesterday and I worked late into Friday evening ... a lot going on at work/life right that is stressful ... but still got this in and got some decent intensity out of this. Felt strong and fit throughout. Looking forward to training tomorrow/the rest of the week.

A. 

Back Squat

4 sets x 3 reps @ 85% (385#)

85% of your one rep max back squat.

-Complete

B.

Conventional Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-485#, 510#

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-405# for two singles

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.

-2 sets of seated with 1 green band + 1 black 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.

-2x12 with 75#

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range

-2x10 with 50#s and then after the second set did a drop set, 10 reps each of 35#s, 25#s, 15#s, 10#s

G.

Complete the following “for time”:

• 100 (or 70) reps of hollow rocks

• 100 (or 70) reps of alternating leg v-ups or tuck crunches

• 100 (or 70) reps of russian twist

• 100 (or 70) reps of banded good morning, moderate resistance

• 100 (or 70) seconds in the position plank hold

Aim is to reach the allotted reps/time with as little rest/sets as possible whilst maintaining good posture

and technique.

-Complete ... didn't actually time this, but just went through ti with as little rest as possible ... overall felt good, but this was a lot of reps ... the first two movements were by far the hardest