12/18/23

 Today was a solid session, felt surprisingly strong throughout this ... I was a bit intimidated by some of the weights, but flowed through everything well. Really enjoyable strength session. 

A.

Back Squat

3 sets x 6 reps (300 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# across (15# over last week) 

B.

Bench Press

3 sets x 3 reps (255 last week - repeat this again) 

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# across ... same weight as last week, but didn't need a spot on any reps this week. 

 

C.

Bench Press

3 sets x 6-12 reps

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

-3x8 across at 215# 

 

D.

Incline Dumbbell Chest Flyes 

3 sets x 10-15 reps

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

-2x12 with 2x15#

E.

Weighted Dips

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.

-3x10, BW

 

F.

Close Grip Bench Press

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-8,8,7 with 165# ... missed the last rep ... rough after parts A-E. 

 

G.

Tricep Extensions

4 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.

‘Durante Core’

4 sets 

-Complete, 65# cable push-downs 

12/17/23

 Complete Rest 

12/16/23

Today was a decent session... felt strong on all the lifts, which was nice ... had to combine yesterday's workout and today's (minus the deadlifts) ... cut out a few of the accessory movements, but got in all the big lifts, it was fun to feel strong and a great pump. 

A.

Back Squat

4 sets x 3 reps (355 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.

then… 

Back Squat

3 sets x 4 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).

-Complete ... 4x3 @ 365# (10# over last week) and 3x4 at 345# (10# over last week) 

 

B.

Bench Press

3 sets x 5 reps (225 last week)

Choose a weight that is challenging for 3x5.

-Across at 235# (10# over last week) ... no misses, no spotter, felt strong. 

 

C.

Strict Press

3 sets x 5 reps (150 last week) 

Choose a weight that is challenging for 3x5.

-Across at 155# (5# over last week) 

 

D.

Hamstring Curls

3 sets x 6-10 reps

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

Seated Calf raises 

3 sets x 10-15 reps 

Barbell Curls

3 sets x 6-12 reps

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

-Purple band for curls, 2x50# for calf raises and 75# for the curls 

 

E.

Hammer Curls

3 sets x 6-12 reps*

Aim to reach failure within the given rep range.

*add a drop set after the last set 

-3x10 at 2x35# ... drop sets of 10 went 25#s and 15#s 

12/15/23

Today was a fun workout ... jumped into a crossfit class and got a solid workout out of this. I was supposed to deadlift tomorrow as part of my current powerlifting cycle, but did them today and will shift today's powerlifting to tomorrow. 

A.
Deadlift
Two heavy singles

-480#, 500# ... these felt very easy, the best deadlifting has felt recently. 500# went up very easily. 

B.

For time, with a partner, 1 partner working at a time: 

12 Wall-Walks

24 Power Cleans (115/80#)

10 Wall-Walks

20 Power Cleans (135/95#)

8 Wall-Walks

16 Power Cleans (155/105#)

6 Wall-Walks

12 Power Cleans (185/125#)

4 Wall-Walks

8 Power Cleans (205/135#)

2 Wall-Walks 

4 Power Cleans (225/155#) 

-9:20 ... this was fun, we moved through this at a very consistent pace. Fun stuff. 

12/14/23

 AM Workout (0830)

A.

Track Workout 

3 Sets of: 

Run 400 Meter at RPE 7

Rest for 00:00:30

Run 400 Meter at RPE 7

Rest for 00:00:30

Run 400 Meter at RPE 7

Rest for 00:00:30

Run 400 Meter at RPE 7

Rest for 00:05:00 

-Complete ... fastest/slowest was 1:30 and 1:40 ... average pace of about 1:37 ... fun workout, nice way to start the day, lungs felt decent. 

PM Workout (1500)

Got in a quick back/bicep pump in the afternoon ... really enjoy these Thursday workouts, only took about 45 minutes and I got a great pump. 

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.

-3x12, BW

 

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.

-3x12 with 55#

 

C.

T-Bar Rows

3 sets x 10-15 reps

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

-3x12 with 155#

 

D.

Plate Side Raises

3 sets x 10-15 reps

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

-3x12 with 2x10# 

 

E.

Plate Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x10# 

F.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band

-Complete

 

G.

Barbell Curls

3 sets x 6-12 reps

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

-3x8 with 95# 

 

H.

Barbell Shrugs

3 sets x 8-15 reps

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

Planks 

3 sets x :75 

-Complete, 3x15 with 2x100# DB 

 

12/13/23

Today was a solid workout ... it was nice to get up early and knock this out before the day started. 

A.

Back Squat

3 sets x 5 reps (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# across (10# over last week) ... squatting is starting to feel much better. 

 

B.

Bench Press

3 sets x 2 reps (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).

-260# across (same as last week) ... didn't feel great benching on Monday and didn't have a spotter, so I didn't increase the loading ... got all these fairly easily with no misses. 

 

C.

Back Squat

2 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-275#, 285# ... felt very strong here. 

 

D.

Deadlift

2 sets x 10-15 reps (325# two weeks ago) 

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

-365# for 2x10 ... feeling stronger off the floor, which is nice. 

 

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.

-3x20 steps (alternating), KB goblet reverse lunges (53#) 

 

F.

Goblet Squats 

2 sets x 10-15 reps

Narrow stance with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-72# KB, 2x10 to 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.

-Complete, 1 purple band 

 

H.

 Good Morning 

2 sets x 10-15 reps

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

Calf Raises 

2 sets x 12-15 reps

-2x10 on GM, 2x15 on calf raises with 135# 

12/12/23

Today was some easier cardio, which was nice ... not too taxing and flowed through everything at about 80% effort ... wall-walks 10-15 were by far the worst part. 

A.

For time:

50/40 cal Bike Erg 
30 Burpee Strict Pull-ups
50/40 cal Bike Erg 

Rest 10 minutes then… 

B.

50/40 cal Assault Bike
15 Wall Walks
50/40 cal Bike Erg 

-Complete ... each of these took right around 10 minutes ... the second part was supposed to be assault bike for all of the cals, but my chain broke off right as I was sprinting to finish the first 50 cals ... finished the workout on the bike erg instead. 

12/11/23

Today was a decent workout... didn't feel great on the bench, the volume/overload is catching up to me... but overall still got a great pump out of this. 

A.

Back Squat

3 sets x 6 reps (290# 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.

-300# across (10# over last week)

 

B.

Bench Press

3 sets x 3 reps (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# (5# over last week), but needed a small spot on the 6th and 9th reps. 

 

C.

Incline Bench Press

3 sets x 6-12 reps (165# last week) 

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

-3x8 with 185# 

 

D.

Flat Dumbbell Chest Flyes 

3 sets x 10-15 reps

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

-3x12 with 2x15# 

 

E.

Weighted Dips

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.

-12,12,10 BW

F.

Skull Crushers

3 sets x 6-12 reps

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

-3x12 with 75# EZ Bar

 

G.

Tricep Extensions

4 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.

‘Durante Core’ x 4 sets 

-Complete, 55# push-downs 

12/10/23

  Today was a decent workout, albeit a bit stressful this weekend ... solo parenting is always tough, but I am grateful to have at least gotten this in. 

A.

Back Squat

4 sets x 3 reps (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).

-Complete, 355# across 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 480# last week) 

Up to daily max for two heavy singles.

-465#, 485# (5# over last week) 

 

C.

Sumo Deadlift

2 sets x 1 rep (365# last week)

Up to daily max for two heavy singles.

-325#, 375# (10# over last week ... still keeping these light) 

 

D.

Banded Hamstring Curls

3 sets x 6-10 reps

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

Seated Calf Raises 

3 sets x 10-15 reps 

-Complete, 1 purple band, 2x50# DB 

 

E.

Barbell Curls

3 sets x 6-12 reps

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

Supine Toes-to-Bar (3 second eccentric)

3 sets  x 10-12 reps 

-3x12 with 75#, 3x10 on TTB

 

F.

Hammer Curls

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

Side Plank 

3 sets x :30/side 

-2x50# DB 

12/9/23

Complete Rest ... was supposed to train today but swapped today's workout to tomorrow.

12/8/23

Today was as decent workout, felt good throughout, lots of good reps. 

A.

Back Squat

3 sets x 4 reps (325# 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).

-335# across 

 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-225# across 

 

C.

Strict Press

3 sets x 5 reps (145# last week) 

Choose a weight that is challenging for 3x5.

-150# across 

 

D.

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. 

-1 purple band 

 

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.

-135# across for 2x10

 

F.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# across for 2x10

 

G.

Single Leg RDLs

2 sets x 10-15 reps

-53# KB, cross-body, barefoot 

12/7/23

AM Workout (0800)

Track Workout

A.
1600m Easy
-straight into into-
10 sets:
100m at RPE8,
300m at RPE3
-No rest b/t sets or reps-

-Complete ... This morning was a solid workout ... didn't time any of it, just went for high intensity on the 100s, great workout overall and enjoyable. It was a bit cold, about 34 degrees, but overall a nice way to start the day ... still feel good running coming off the marathon. 

PM Workout (1430)

Had a decent/lower volume workout this afternoon. Nice back/bi pump, but nothing too crazy. 

A.

Strict Pull-ups (supinated grip) 

3 sets x 8-12 reps

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

-3x12, BW

 

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.

-3x12, 135#

 

C.

One Arm Dumbbell Row

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.

-3x10, 75#

 

D.

Plate Lateral Raises

3 sets x 10-15 reps

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

-3x10 with 2x10# plate

 

E.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x15 with 2x5# 

 

F.

Fat Barbell Curls

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# 

 

G.

Dumbbell Shrugs

3 sets x 8-15 reps

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

3 sets of Plank x :60

-3x15 with 2x100# DB

12/6/23

Today was a solid session, nothing max effort, but lots of good reps. Took my last final exam of the semester today (3 hour microeconomics)... it was not fun at all, but I had a good deal of adrenaline going afterwards, which made the workout great. 

A.

Back Squat

3 sets x 5 reps (300# 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, 315# (15# over last week) 

 

B.

Bench Press

3 sets x 2 reps (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).

-Complete, 260# (10# over last week)

 

C.

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 235# 

 

D.

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.

-2x20 steps (10 each leg) with 2x35# KB in Front Rack 

 

E.

Narrow Stance 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.

-75# Goblet Squat to 35# bumper plate x 10 

 

F.

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 purple band

 

G.

Good Mornings 

2 sets x 10-15 reps

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

-2x10 with 135#

H. 

Calf Raises

2 sets x 15 reps 

-2x15 with 135# (barefoot) 

12/5/23

Today was a solid cardio session... flowed through this at about 80-85% aerobic effort. Nice sweat. 

A.
On a running clock: 

10 sets (30:00)
1:30 min AMRAP
15/12 Cal Row
Max Burpee Box Jump Overs (24/20) in remaining time
-Rest 1:30 b/t set-

At 35:00…

B.

50-40-30-20-10
Ab-Mat Sit-ups*
*15/12 Cal Ski before each set

-Result =

A = Highest/Lowest reps were 9/6 ... averaged about 8 per set. 

B = 11:32 ... unbroken at a consistent pace 

12/4/23

Today was a solid session ... squatting felt surprisingly good. 

A.

Back Squat

3 sets x 6 reps (280# 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, 290# (10# over last week) 

 

B.

Bench Press

3 sets x 3 reps (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).

-Complete, 250# (10# over last week)

 

C.

Incline Bench Press

3 sets x 6-12 reps

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

-3x12 with 165# 

 

D.

Incline Dumbbell Chest Flyes or Cable Crossovers

3 sets x 10-15 reps

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

-3x12 with 2x15# DB

 

E.

Weighted Dips

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.

-3x10, BW

 

F.

Close Grip Bench Press

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-3x12 with 135# 

 

G.

Tricep Extensions

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.

-3x15 with 55#, rope push-downs 

H.

Every 2 for 6 (3 sets) of: 

'Durante Core' (10 hollow-rocks, 10 v-ups, 101 tuck-ups, :10 hollow hold) 

-Complete 

12/3/23

 Complete Rest 

12/2/23

Today was a solid session... snuck this in during the early afternoon after parenting and doing homework most of the day... not ideal, but once I got rolling and focused on this I got a good workout out of it. Squatting is already feeling better. Deadlifting felt heavy, but I haven't been doing it much lately, looking forward to pulling 500+ soon. 

A.

Back Squat

4 sets x 3 reps @ 85% (345#) 

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.

-455#, 480# 

 

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-315#, 365# ... went very light here, I was spent from part B and I haven't sumo deadlifted in probably over a year. 

 

D.

Seated DB Calf Raises 

3 sets x 10-15 reps 

Banded Hamstring Curls

3 sets x 6-10 reps

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

-Complete, 2x50# and 1 purple Band

E.

Barbell Curls

3 sets x 6-12 reps

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

Supine Toes-to-Bar (3 second eccentric) 

3 Sets x 10 reps 

-Complete, 75# bar

F.

Dumbbell Hammer Curls

3 sets x 6-12 reps

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

Side Plank

3 Sets x :30/side 

-Complete, 2x35# DB