2/16/22

Today was a super solid workout. Felt good throughout and tried to push the lifts outside my comfort zone. This workout left me smoked.

A.

Back Squat

3 sets x 5 reps @ 75% (340#)

75% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 2 reps @ 90% (260#)

90% of your one rep max bench press.

-Complete ... chest was sore from Monday... but got all these reps

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.

-225# x 12, 275# x 8

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.

-225# x 2 sets of 15

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.

-50# DB across for 10/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.

-135# x 10, 155# x 10 on a 35# plate

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 + 1 black 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.

Barbell Calf Raises

2 Sets x 20 Reps

-135# across

2/15/22

Active Recovery Day.


A.
3 Mile Easy Run

-36:05 ... ended up running somewhere between 3-4 miles, not totally sure on the distance. Kept it at an easy aerobic pace. Felt decent, but didn't push anything. I just took a 6-ish week off period from running or high intensity cardio. Going to start building back up to peak around mid-April for my PFT, with a goal of not getting achilles tendinitis again. 

2/14/22

Today was a really solid session ... happy to get back to training after what felt like a very long taper. Felt strong throughout and had a fun time in the gym.

A. 

Back Squat

3 sets x 6 reps @ 70% (315#)

70% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 3 reps @ 85% (245#)

85% of you one max rep bench press.

-Complete

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.

-205# x 8, 7

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 2x10

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 53#

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-185 # x 9, 8

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, single arm cable push-downs with 25#

H.

Complete the following movements:

1. Plank hold

• Accumulate 3 minutes with as little rest/sets as possible

2. Oblique plank

• Accumulate 90 seconds with as little rest/sets as possible on both sides

3. V-ups

• Perform 3 V-ups for every rest that has been taken during exercises 1 and 2

4. Glute bridge 

• Accumulate 3 minutes with as little rest/sets as possible

(rest no more than 2:00 minutes between movements)

-Complete ... broke up the planks in parts 1 and 3 times .. ended up with 9 v-ups  ... got the glutei bridge unbroken 

2/13/22

Well, today was a weird day ... but overall happy with the result. I was alone at home today, so maxing my bench press was out of the question ... decided to do a strict press instead of bench press today. This is considered a 'crossfit total' instead of a powerlifting total. Overall happy to PR my press, I haven't since 2014-15-ish when I pressed 195#. Squatting felt okay... deadlifts felt terrible ... this is a bit unlike me, but I didn't feel great going into today. I felt stiff and bit 'over-tapered' (if that's a thing) ... I felt much stronger last week squatting triples at 400# and pulled 520# comfortably, whereas my 505# today felt heavier than 520# last week. Regardless, I am happy with my strength is at given I dropped 15# of bodyweight since the last time I maxed out. I am also really happy with my max strict pull-ups (hit 24) right after this max lifting ... I haven't been training these and can still hit a solid amount of them. Numbers below. 

A.
Mock Powerlifting Competition - Total
1 set x 1 rep
Add your best Back Squat, Bench Press and Deadlift of the day together to get your total! (modified bench press to strict press) 

-Result = 

Squat = 425, 440, 450

Press = 190, 200, 205 (200 and 205 were both PRs ... felt really solid, probably could hit 210+)

Deadlift = 485, 505, 525 (f) (this felt super heavy, unfortunate given I hit 520 in training last week) 

Total = 450 + 205 + 505 = 1160# 

Previous Lift PRs: 

470 / 450 = 95-96%

195 / 205 = PR 

535 / 505 = 95% 

B.

Max Strict Pull-ups

-24 ... my PR on these is 25 from last May ... happy to be right around that as I focus in on my next PFT 

2/12/22

Last session of the taper ... feeling very recovered.

A.

Back Squat

2 sets x 3 reps @ 65% (305#)

65% of your one rep max back squat.

-Complete

B.

Bench Press

2 sets x 3 reps @ 65% (185#)

65% of your one rep max bench press

-Complete

C.

Sumo or Conventional Deadlift

2 sets x 3 reps @ 65% (350#)

65% of your one rep max deadlift. Same style you will use for the Mock Comp.

-Complete

D.

10 Minutes of Stretching

-Complete

2/11/22

 Complete Rest 

2/10/22

A.
Back Squat, Bench Press and Deadlift
1 set x 1 rep
Work up to opening attempts in Back Squat, Bench Press and Deadlift for the Mock Meet.

-Openers went:

-405# back squat

-250# bench press 

-490# deadlift 

-Was hoping to do slightly more than this for my openers... these might be my final warm-up lifts on max day, not my openers ... but I drove home about 4.5 hours early this morning and my body was feeling generally tight/tired and I did these lifts without a spotter alone in my basement... we will see what happens on Sunday when I max out... I felt really strong going into this taper. 

2/9/22

 Complete Rest 

2/8/22

Active Recovery Day.

Currently traveling and put this workout together on the spot in the hotel gym. Got in a short warm-up and then did a super easy restorative session.

A.
On a 30:00 clock:

15:00 easy bike 

@ 4:00, 8:00, 12:00 complete:

 6 Alt DB Snatch (50#)

 6 Burpees 

:30 Plank

:30 Side Plank - R

:30 Side Plank - L 

15:00 easy running (on treadmill) 

-Complete ... got a tiny sweat from this, was nice to move. 

2/7/22

 Complete Rest 

2/6/22

Today was a decent session... lower volume/loading as this is the start of the taper. This workout was supposed to be tomorrow, but due to travel conflicts I had to get this in today. 

A.
Back Squat
3 sets x 3 reps @ 70% (315#)
70% of your one rep max back squat.

-Complete

B.
Bench Press
3 sets x 3 reps @ 70% (195#)
70% of your one rep max bench press.

-Complete

C.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 70% (375#)
70% of your one rep max deadlift, in the style you choose. Choose the style deadlift that you will use for the Mock Comp at the end of the week.

-Complete

D.
3 sets: 

Bike 15sec @ HIGH EFFORT 

rest 15sec 

8 Split Stance Russian Swings Right Leg Forward (53#)

8 Split Stance Russian Swings Left Leg Forward (53#)

rest 15sec 

1 Round of 'Strict Cindy' (5 strict pull-ups, 10 push-ups, 15 air squats) 

rest walk 90sec

-Complete ... got me breathing surprisingly hard 

2/5/22

Today was a really solid workout. Really happy to hit some heavier weights and pull the deadlift I missed two weeks in a row. Felt very strong and got a great pump. 

A.

Back Squat

4 sets x 3 reps (380 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.

-395# for two sets and 400# for two sets

B.

Conventional Deadlift

2 sets x 1 rep (up to 505 last week)

Up to daily max for two heavy singles.

-485#, 520#

C.

Sumo Deadlift

2 sets x 1 rep (up to 425 last week)

Up to daily max for two heavy singles.

-405#, 430#

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.

-Complete, 2x12 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.

-2x8 with 115#

F.

Hammer Curls

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x10 with 50#s ... did a drop set after the second set ... sets of 10 with 35s, 25s, 15s, 10s ... massive bicep pump

G.

The focus of this workout is to minimize the transition time between different exercises.

4 sets:

• 20-30 second hollow hold

• 10/10 single leg glute bridges

• 10 v-ups

• 30 second oblique plank (left)

• 30 second oblique plank (right)

rest 90 seconds between sets

-Complete 

2/4/22

Today was a really solid workout. Felt good, weights felt light.

A.

Back Squat

3 sets x 4 reps (350 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.

-365# across (15# over last week)

B.

Bench Press

3 sets x 5 reps (235 last week - w/o spotter)

Choose a weight that is challenging for 3x5.

-240# across (5# over last week)

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. Add weight if necessary.

-2x12

D.

Good Mornings

2 sets x 10-15 reps (170 last week)

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

-2x10 with 185# (15# over last week)

E.

Barbell Hip Extensions

2 sets x 6-10 reps (335 last week)

Aim to reach failure within the given rep range.

-2x10 with 365# (30# over last week)

F.

Single Leg RDLs

2 sets x 10-15 reps

-2x10/leg with 53# KB (cross body)

2/3/22

Today was a solid session, felt strong throughout this and got a super solid pump. Looking forward to training tomorrow.

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.

-20# for 12,12, 11/1

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 115#

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.

-2x10 with 195#

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 25# 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

-2x15 with 2x15# DB

F.

Fat-Bar 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#

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 2x100# DB

H.

1. Anchored PVC Sit-ups 

• 5 sets of 15

2. Hip extensions (on bench, partner holding feet) 

• 5 sets of 15

3. Banded good mornings, moderate resistance band

• 5 sets of 20 repetitions

(rest no more than 90 seconds between sets and 3:00 minutes between stations)

-Complete ... this wasn't very hard... just tons of volume 

2/2/22

Today was a solid lower body workout ... felt strong on everything.

A.

Back Squat

3 sets x 5 reps (335# 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).

-350# across (15# over last week) ... felt easy

B.

Bench Press

3 sets x 2 reps (265# 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).

-265# across ... same weight as last week, but didn't need any spots this week

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.

-205# x 10, 225# x 10 ... haven't done a front squat in a while, but these felt good

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.

-225# x 10, 255# 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.

-2x12 steps/leg with 2x72# KB in farmer's carry

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

-2x10 with 175# on a 35# bumper

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 + 1 black 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