3/13/21

 Complete Rest 

3/12/21

Today was overall a good workout ... I was a bit nervous about the strict pressing, but eased into it and got some good intensity out of it. Overall felt strong throughout this workout, fun stuff. 

A. 
Strict Press
5 sets x 5 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-145#, 150#, 155#, 160#, 160# 
 
B.
Wide Grip Bench Press
3 sets x max reps @ 85% (235#)
85% of your one rep max bench press.

-6,6,5 ... rough. 
 
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 78% (215#)
78% of your one rep max bench press.

-Complete, needed a small spot on two of these sets at the final rep... really tough for me ... we did a 3 second pause. 

 
D.
Incline Bench Press
4 sets x 8 reps
Choose a challenging weight.

-185#, 195#, 195#, 200# 
 
E.
Barbell Cuban Press
4 sets x 8 reps

-35#, 35#, 55#, 55# 
 
F.

Rope Face Pulls
4 sets x 20 reps

-Complete, 25# 

G.

Turkish Sit-ups 

3 sets x 10 reps 

-Complete, 2x26# KB 

3/11/21

Today was a great workout... looked simple on paper, but once we started getting moving on this it was very taxing. I was generally nervous about straining my T-spine, but every day since Monday it has gotten better. Slight tightness today, but didn't strain it at all ... good stuff, excited to hit bench day tomorrow. 

A. 
Sumo or Conventional Deadlift
4 sets x 6-8 reps @ 75% (400#) 
75% of your one rep max deadlift, of the style you choose.

-Complete, 4x8, felt easy 
 
B.
High-Bar Back Squat
1 set x 3 reps
Work up to a 3 rep max.

-Worked slowly up to 315# ... went 95#, 135#, 215#, 275#, 315# ... no belt/sleeves/lifters ... didn't want to load my back heavy ... a bit of a bummer, but happy to at least moved pain free. 
 
C.
Snatch Grip Deadlift
2 sets x 20 reps @ 45% (240#) 
45% of your one rep max deadlift.

-Complete ... completely brutal. 
 
D.
Chin Ups
5 sets x max reps

-16,10,9,9,9 
 
E.
Glute Ham Raises
4 sets x 6-8 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-Complete, 4x8
 
F.
Lat Pulldown
4 sets x 10 reps
Aim to reach failure within the given rep range.

-Complete, 4x10 with 105# 

3/10/21

 Active Recovery ... Easy ~4 Mile Run ... total run time of 34:30 ... not sure the exact distance on this, but did a different route than the last two weeks, had a few good rolling hills in there, overall a great way to start the day. 

03/09/21

In contrast to yesterday, today was a great workout. Felt strong throughout, lots of good reps during today's session. Really thankful that my back wasn't aggravated by pressing... it's definitely tight today, but was able to get everything in pain-free and get a lot of intensity out of this. 

A. 
Bench Press
6 sets x 6 reps @ 75% (205#) 
75% of your one rep max bench press.

-Complete
 
B.
Bench Press w/ feet up
1 set x 5 reps
Work up to a 5 rep max, feet up.

-205#, 210# ... never really done this before, it was surprisingly very challenging. 
 
C.
Bench Press w/ feet up 
3 sets x 5 reps @ 80% of feet up 5rm

-170# for 3x5
 
D.
Dumbbell Arnold Press
4 sets x 10 reps

-4x10 across with 2x35# DB 

E.
Weighted Push Ups
3 sets x 10 reps
If you cannot do weighted do body weight.

-45# for 3x10
 
F.
Pull Ups
3 sets x 10 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-25# for 3x10

G.

Tabata 

V-ups

Hollow Hold

-Complete ... good finisher 

3/08/21

Today was going well up until part D... felt decent on A-C and then on the first rep of the FR lunges I had a big tweak in my T-spine ... similar to the last injury I had in Spring of 2019... a bit frustrating to injury myself, although I'm not sure this is super serious. Not nearly as painful or limiting as the original injury. Going to try to work through this and see what happens. I've had an extreme amount of life stress lately and I feel as though this is a fruition of that. I've been pushing myself really hard in many different aspects of my life. Hoping that this won't be limiting on tomorrow's bench day and that I'll be healed up by Thursday's squatting/pulling. 

A.
Back Squat
6 sets x 6 reps @ 75% (340#) 
75% of your one rep max back squat. Rest 90-180 seconds between sets.

-Complete
 
B.
Back Squat
1 set x max reps @ 75% (340#) 
75% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-11 Reps ... rough. 
 
C.
Deficit Conventional Deadlift
1 set x 3 reps
Work up to a 3 rep max. 3" deficit (1 hi-temp 35# bumper) 

-Worked up to 465# ... probably the most I've ever pulled from a deficit, not something I've trained regularly. 
 
D.
Front Rack Lunges
5 sets x 5 reps each side (10 total, alternating) 
Go heavy.

-Scaled back to 50# DB Goblet lunges after tweaking my back ... didn't do the full five sets and kept this extremely light 
 
E.
Super-Mans
4 sets x 15 reps

-Complete

F.

Seated Calf Raises 

4 sets x 20 reps

-Complete, used 80# 

03/07/21

Today was a solid workout, nice recovery pump session. Felt good throughout this, looking forward to getting after the workouts this week. 

A. 
Tricep Extensions
3 sets x 12-15 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.

-Single Arm Cable Push-Downs with 25# for 3x15/arm
 
B.
Clap Push Ups
3 sets x max reps

-3x13 
 
C.
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.

-3x12 with 20#, unbroken sets 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Narrow grip supinated pull-downs, 3x15 reps with 115# 
 
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Single-Arm Unsupported KB Row, 3x12/arm with 53# KB
 
F.

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/arm with 1 Cross over symmetry band
 
G.
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.

-2x15 with 2x25# DB
 
H.
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 2x10
 
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 x 100# DB for 2x15
 
J.
Plank
3 sets x :60

-Complete

3/06/21

 Complete Rest 

03/05/21

Today was a good workout, the best I've had in a while. It was really fun, felt good on everything. Looking forward to some rest tomorrow, accessory work Sunday and getting after the next week's heavier workouts.

A. 
Comp Grip Pause Bench Press
3 sets x 1 rep
Three heavy singles. This does not need to be a max

-245#, 255#, 265# ... this is the most I've ever done for a pause bench press
 
B.
Wide Grip Bench Press
2 sets x max reps @ 80% (220#) 
80% of your one rep max bench press.

-9, 9 ... felt surprisingly strong on this, definitely the heaviest I've ever gone for a wide grip BP. 
 
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 75% (205#) 
75% of your one rep max bench press.

-Complete... this was rough... went for a 3 Mississippi pause 
 
D.
Incline Bench Press
5 sets x 5 reps
Choose a challenging weight.

-185#, 205#, 205#, 205#, 210# 
 
E.
Single Arm Dumbbell Strict Press
4 sets x 10 reps
10 reps each side

-4x10 across at 50# DB 

F.
Dumbbell Bent-Over Side Raises
4 sets x 10 reps
Aim to reach failure at the given rep range 

-4x10 across with 2x25# DB

03/04/21

Today was a good session, nothing maximal, but some good training. Felt solid throughout this... the lower volume week has been good for my recovery. 

A. 
Sumo or Conventional Deadlift
5 sets x 6 reps @ 65% (345#) 
EMOM. 65% of your one rep max deadlift, in the style you choose.

-Complete, conventional 
 
B.
High Bar Good Mornings
3 sets x 10 reps
Choose a challenging weight.

-145#, 185#, 185# 

 
C.
High-Bar Back Squat
3 sets x 6 reps @ 75% (340#) 
75% of your one rep max back squat.

-Complete ... this was the toughest part of today's workout... was more difficult than I thought it would be after parts A and B. 
 
D.
Barbell Row
3 sets x 10 reps
Choose a challenging weight.

-185# for 3x10
 
E.
Back Extensions
2 sets x 20 reps
Body weight.

-Complete

F.

5 Minutes of couch stretch 

-Complete

03/03/21

 Active Recovery ... 3.5 Mile Run ... 32:30 ... same loop as last week, overall a good run, ran slightly faster and had a slightly less difficult perceived effort. Good sweat/way to start the day. 

03/02/21

Today was a decent session. Short/low volume overall. Got a nice restorative pump. 

A.
Paused Close Grip Bench Press
5 sets x 5 reps @ 65% (180#) 
65% of your one rep max bench press. With feet up and 1 sec pause on chest each rep.

-Complete
 
B.
Dumbbell Paused Flat Bench Press
3 sets x 10 reps
Aim to reach failure at the given rep range.

-3x10 with 2x50# DB ... possibly could have gone a bit heavier, but the next set of DBs I have is 75#, which would have been aggressive, maybe next time 
 
C.
Dumbbell Arnold Press
3 sets x 8 reps

-3x8 with 2x50# 
 
D.
Chest to Bar Pull Ups
3 sets x 6 reps
Strict 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.

-3x6 unweighted 
 
E.
Tricep Extensions
3 sets x 15 reps
Aim to reach failure, at 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.

-3x15 overhead DB tricep extensions with 50# DB 

F.

ROMWOD

-Complete

03/01/21

Start of a lower volume week ... was a nice/short workout today. Felt restorative, nothing taxing. 

A.
Pause Back Squat
6 sets x 3 reps @ 65% (295#) 
EMOM - Every Minute On The Minute. 65% of your one rep max back squat.

-Complete
 
B.
Back Squat
2 sets x 10 reps @ 60% (275#) 
60% of your one rep max back squat.

-Complete
 
C.
Deficit RDL's (2" deficit) 
3 sets x 8 reps

-195#, 215#, 215# 
 
D.
Dumbbell Lunges
3 sets x 8 reps
8 reps each leg. Light and easy.

-Across with 2x35# DB in farmer's carry
 
E.
Knees-To-Elbows
3 sets x 12-20 reps
You can choose the amount of reps as long as it is within the suggested range.

-15,15,12 unbroken sets at about 2 minutes rest 
 

2/28/21

Overall had a good session this morning, easy accessory day, not too taxing. 

A.
Tricep Extensions
3 sets x 12-15 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.

-85# for 3x12
 
B.
Clap Push Ups
3 sets x max reps

-3x13 
 
C.
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.

-3x12 ... unweighted 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 25# for single-arm, straight arm lat pull-downs 
 
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-BB Row, 2x12 with 195#
 
F.
Dumbbell Side Raises or 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 2x25# DB
 
G.
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.

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

-95# for 2x12 with EZ Bar
 
I. 
Barbell or 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 2x100# DB 

2/27/21

 Complete Rest 

2/26/21

Today was overall a good workout. Was a bit sore in my chest and the pause bench press rocked me... got through everything, looking forward to a rest day tomorrow. 

A.
Comp Grip Pause Bench Press
5 sets x 2 reps
Increase the weight off of last weeks 3x3 Bench Press (used 250# last week) 

-Went 255#, 245#, 245#, 235#, 235# ... the pause was kicking my ass, couldn't go over last week's 3x3 weight of 250# for all the sets... pausing is not something I regularly train and is a huge weakness of mine. 
 
B.
Wide Grip Bench Press
4 sets x max reps @ 78% (215#) 
78% of your one rep max bench press.

-8,8,7,7 
 
C.
Seated Strict Press
5 sets x 5 reps
Choose a challenging weight.

-Complete, across at 135# 
 
D.
Landmine Press
4 sets x 8 reps
8 reps each side

-Complete, across at 105# 
 
E.
Dumbbell Farmers March
5 sets x 30 sec reps
5 sets of 30 second sets at a heavy weight of your choice.

-Complete, 2x72# KB

 
F.

4 Super-Sets:
Band Pull-a-Parts
4 sets x 15 reps

Landmine Twists

4 sets x 12 reps 

-Complete, 1 red band, 60# twists 

2/25/21

Today was an okay workouts got in all the movements, but struggled to really push the intensity. Had to workout in the evening, which maybe caused me to be a bit fatigued, I was also just very sore in my lower body. Regardless, got everything in, looking forward to an upper body day tomorrow. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 73% (390#) 
73% of your one rep max deadlift, in the style you choose.

-Complete, conventional 
 
B.
Paused Low Bar Squat
1 set x 3 reps
Work up to a 3 rep max.

-Was still really sore, so kept these light, worked up to 315# with no shoes/no belt/no sleeves. 
 
C.
RDL's
4 sets x 10 reps
Choose a challenging weight.

-Complete, across at 235# 
 
D.
Weighted Chin Ups
4 sets x 8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.

-Complete, across at 20# 
 
E.
Dumbbell Row
4 sets x 10 reps/arm

-Complete, across at 100# DB

F.
Single Leg Glute Bridges
3 sets x 15 reps
15 each side

-Complete

2/24/21

Active Recovery. Super Easy ~3.5 Mile Run. 

-33:50 ... went out super easy ... great weather, nice morning for a run. Great way to start the day. 

2/23/21

AM Workout (0630) 

Today was a solid workout... looked simple on paper, but was really taxing and difficult. Got a lot of intensity out of today, was a good time. 

A. 
Close Grip Bench Press
5 sets x 8 reps @ 73% (200#) 
73% of your one rep max bench press.

-Complete 
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 3" off of your chest.

-185#, 205#, 220# ... this felt much better than the last time we did this, fun exercise. 
 
C.
Flat Dumbbell Press - Elbows In
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x75# DB for 3x12 and then only got 11 reps on the last set... went to complete failure 
 
D.
Strict Ring Dips
5 sets x max reps
Body weight.

-Did a set every 2 minutes for 10... went 15,10,10,8,8 ... tough 
 
E.
Seated Strict Press
3 sets x 10 reps

-115# across... went 10,9,9 ... the most difficult strict pressing I've probably ever done... had nothing left in my shoulders/triceps 

 
F.
Weighted Pullups
4 sets x 6-8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 6-8 reps.

-4x6 with 35# ... was nice to pull after pushing so much, but was still a challenge. 

PM Workout (1500)

Warmup

Tall Plank Theraband Lateral Walk 20'/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/

arm Light Slow

Scapular Ring Rows x 10 (pause 1sec at top)

x 2-3 Sets

-Complete, 2 sets 

A.

On a 21:00 clock: 

AMRAP 10, at a consistent 80% aerobic pace: 

800m Assault Bike

20 Mixed KB Rack Overhead Steps (10/arm - 2x53# KB) 

12 Burpees 

20 Single-Arm DB Row (on paralette - 10/arm - 35# DB) 

Rest 1 minute

AMRAP 10, at a consistent 80% aerobic pace: 

300m Ski

:15 Star Plank L

:15 Star Plank R 

10 Lateral Box Step-Overs (20”) 

10 Ring Push-ups 

-Complete ... don't remember the rounds, just went through this consistently, was a good sweat .

B.

ROMWOD

-Complete

2/22/21

Overall had a good workout this morning, but didn't feel my best. I got my first dose of vaccine on Saturday and I still feel a bit tired/fatigued. Got in what I could, still good training, even if I didn't get a PR lift today. 

A. 

Back Squat
4 sets x 8 reps @ 73% (330#) 
73% of your one rep max back squat. Rest for 90 to 180 seconds between sets.

-Complete ... took the full 180 seconds after each set. 
 
B.
Back Squat
1 set x max reps @ 73% (330#) 
73% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-14 Reps ... every rep after 8 was really rough... glad I pushed out 14... possibly more there, but just didn't have it today. 
 
C.
Low Bar Good Morning
1 set x 5 reps
Work up to a 5 rep max.

-Worked up to 215# 
 
D.
Bulgarian Split Squats
4 sets x 6-8 reps
6-8 reps each side. Go heavy.

-2x53# KB, farmers carry grip, for 4 sets of 6/leg
 
E.
Back Extension
3 sets x 10 reps

-Complete
 
F.
Hollow Holds
3 sets x 1 rep
30-45 seconds each set.

-:30 for 3 sets 

G.

Calf Raises

3 sets x 20 reps 

-195# for 3x20