12/9/20

Overall had a good workout today... chest/upper body was very sore yesterday... but my legs felt very strong today. 

A.
Back Squat
3 sets x 5 reps @ 75% (315#) 
75% of your one rep max back squat.

-Complete, got all these easily, felt like I could do for sets of 10+
 
B.
Bench Press
3 sets x 2 reps @ 90% (245#) 
90% of your one rep max bench press.

-Complete
 
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, 250# x 12 
 
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.

-275# for 2 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.

-KB Front Rack, 2 x 35# KB for 3 sets x 10/leg (20 total steps)
 
F.
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.

-205# for 2x10 to a 35# bumper 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.

-1 purple band + 1 black bad for 2 x 10
 
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.

-3x15 with 185# 

12/8/20

Active Recovery Day ... got in a little sweat and stretch. Nice way to start the day. Looking forward to training the rest of the week. 

A. 

On a 30:00 Clock, at a consistent 75-80% aerobic effort... 

5 Minutes Bike

5 Minutes Ski

4 Minutes Bike

4 Minutes Ski

3 Minutes Bike

3 Minutes Ski

2 Minutes Bike

2 Minutes Ski

1 Minute Bike

1 Minute Ski

-Complete

B.

ROMWOD

-Complete 

12/7/20

Overall had a good workout today... but I was really beat up from yesterday going into this... chest was particularly sore... got through everything today, but it took a big effort. Massive pump, good training. 

A. 
Back Squat
3 sets x 6 reps @ 70% (295#) 

70% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 85% (235#) 
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.

-185# x 12, 185# x 10
 
D.
Flat 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 2 x 10
 
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.

-Unweighted, 10,9 
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-155# for 2x7
 
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 1 purple band 

H.

Tabata (:20 on/:10 off)

8 Rounds of:

V-Up

immediately into:

8 Rounds of:

Opp. Knee to Opp Elbow in Plank

immediately into:

8 Rounds of:

Russian Twists

-Scaled the opp. knee to opp elbow plank to regular tall plank ... used a 25# plate for the twists 

I. 

4 Rounds

:40 Sec Hollow Hold with 5lb Plate in

Hands

:50 Sec Plank on elbows --

Continuously extending Right Arm.

Left Arm. Right Leg. Left Leg.

-Complete ... scaled the extending of the arms/legs to regular planking

12/6/20

Overall today was a good day. I felt decent on all the lifts. A bit bummed about missing my biggest bench attempt, but at least I was pushing myself outside my comfort zone. Looking forward to sticking to a few more power lifting cycles to hit lifetime PRs these lifts. 

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!

-Squat: 385#, 405#, 420# ... all of these went up easily, definitely more there 

-Bench: 250#, 265#, 275# (failed 275# ... needed a spot through the middle) 

-Deadlift: 465#, 490#, 510# ... these went up easily, but not as easy as the back squats 

Lifetime PRs on these are 460# / 275# / 525# ... very close to these lifts, looking forward to continuing training the power lifts. 

B.

4 Sets:

20 Sec L-Sit Hold on Paralletes 

into

18 Anchored PVC Sit Ups

Rest 1 Min Between Rounds

-Complete

C.

2 Rounds:

Max Effort Weighted Front Plank for time --

AHAP!

**rest as needed between Rounds

-Complete, used 55# for :53 / :42 with about 90 seconds rest between attempts 

12/5/20

Really short/easy session today... tapering down for tomorrow's 1 RMs. 

A.
Back Squat
2 sets x 3 reps @ 65% (265#) 
65% of your one rep max back squat.

-Complete
 
B.
Bench Press
2 sets x 3 reps @ 65% (175#) 
65% of your one rep max bench press

-Complete
 
C.
Sumo or Conventional Deadlift
2 sets x 3 reps @ 65% (325#) 
65% of your one rep max deadlift. Same style you will use for the Mock Comp.

-Complete

D.

ROMWOD

-Complete

12/4/20

 Complete Rest 

12/3/20

Was a bit tired today... have had a stressful week as I wrap up my first semester teaching... happy to get this in... weights didn't feel particularly light today, glad I have a couple more days of taper/low volume. 

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.

-Goals for these: 385# Back Squat, 250# Bench, 465# Deadlift ... hit all these numbers comfortably 

B.
3 Rounds:
:30 Sec Straight Leg/Knee Raises from pull Up Bar
:15 Sec rest
:30 Sec Superman Hold
:15 sec Rest
:40 Sec Mountain Climber (opposite knee to elbow)
:15 Sec Rest
:40 Sec Ring Plank Hold (rings ideally about 3-6in
off the ground)
Rest 1-2 min and repeat the entire thing

-Complete

C.
2 Rounds
5 Turkish Get Ups Per Side AHAP
10 L-Seated Leg Lift Over your DB with your Back
against wall
**Sit in an L position Lift your legs up and over your
DB then bak. Lightly tap heels to floor and keep
back against wall.
*rest as needed between rounds

-Complete, used a 53# KB for the get-ups, but had to scale back the reps on the L-Sit leg lifts... they were brutal on the hip flexors. 

12/2/20

 Complete Rest 

12/1/20

 Active Recovery Day - Overall had a good workout today. Felt much better than yesterday... I enjoyed getting this in, and enjoyed breathing and moving. Great way to start the day. 

A.

3 Sets: 
8 Alt. World’s Greatest Stretch
4/arm KB Single Arm Flow (Row + Split Clean + Kneeling
Press + Overhead Lunge)
• Choose a light KB and just flow through the movements

-Complete, went 24#, 35#, 53# KB 

B. 
6 sets @ 75-80% Aerobic Effort
Ski 10 Cals 
10 Jumping Lunges
5 Strict Toes-to-Bar 
10 Steps Mixed Rack Overhead Carry 50/35 
5 Strict Pull Ups
10 Steps Mixed Rack Overhead Carry 50/35 - opposite side 
Bike 10 Cals 
rest 60sec

-Complete, took about 22 minutes, fun/good movement 

C.

ROMWOD

-Complete

11/30/20

Today was a bit of a rough workout... had some alcohol/weird food over the last couple days and I didn't feel particularly great. Got this in during the afternoon ... felt poorly overall, glad I didn't have to do any real training today. This week is a deload down to some 1 RMs this weekend. 

A.
Back Squat
3 sets x 3 reps @ 70% (285#) 
70% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 70% (190#) 
70% of your one rep max bench press.

-Complete
 
C.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 70% (350#) 
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, conventional 
 

D.

Part A: Tabata (:20 on/:10 off)

8 Rounds of:

Single Leg Alt V-Ups

immediately into:

8 Rounds of:

Russian Twists with Plate

immediately into:

8 Rounds of:

Side Plank Bounce R on odd Rounds

Side Plank bounce L on even Rounds

-Complete, 25# plate for the twists

E.

4 Rounds

:30 Sec Hollow Hold with 5lb Plate in

Hands

:40 Sec Plank on elbows --

Continuously extending Right Arm.

Left Arm. Right Leg. Left Leg.

-Complete

11/29/20

 Active Recovery. 

-About a 34 minute easy aerobic run. About 50 degrees and sunny, perfect weather for a run. Had a great time, didn't push the pace, but got a nice sweat. Always thankful to get out the door and run. 

11/28/20

Today was a very good session. I was a bit sore in my legs when waking up, but after warming up I felt very strong and confident. I was able to push the loading today and everything felt easy. 

A.
Back Squat 
4 sets x 3 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.

-4x3 across at 375# (10# over last week)
 
B.
Conventional Deadlift 
2 sets x 1 rep (up to 480# last seek)
Up to daily max for two heavy singles.

-455#, 485# ... went up very easily, much more there, saved it for the max out went weekend
 
C.
Sumo Deadlift
2 sets x 1 rep (up to 380# last week)
Up to daily max for two heavy singles.

-365#, 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.

-2x10 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.

-95# for 12,10
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2 x 50# DB for 2 x12 
 
G.

4 Sets:
15 Sec L-Sit Hold (or Knee raise Hold
hanging from the Rig)
into
15 Anchored PVC Sit Ups
Rest 1 Min Between Rounds

-Complete

H. 
2 Rounds:
10 Steps Bear Crawl Forwards in
Quadruped
10 Steps Bear Crawl Backwards in
Quadruped
:20 Sec Quadruped Hold in Place
20 Plate Russian Twists
Focus: KEEP MIDLINE ENGAGED AND
BACK FLAT DURING BEAR CRAWL AND
QUADRUPED HOLD!
**rest as needed between Rounds

-Complete, used a 25# plate for the twists 

11/27/20

Today was a good workout, was a bit tight in my legs this morning, but once I got weight on the bar overall I felt good. Fun day, looking forward to training tomorrow. 

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

-355# for 3x4 (10# over last week)
 
B.
Bench Press
3 sets x 5 reps (used 230# last week) 
Choose a weight that is challenging for 3x5.

-235# for 3x5 (5# over last week) ... needed a small spot on the 10th and 15th rep, but overall happy with my effort here. 
 
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.

-15, 12 
 
D.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-165# for 2x10
 
E.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-250# for 2x10
 
F.
Single Leg RDLs
2 sets x 10-15 reps

-2x12 with 85# 

11/26/20

Today was overall a good session, not too taxing, got a nice pump and did some core work. Much better and much lower stress than yesterday's training. Looking forward to a tough workout tomorrow and Saturday. 

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

-1x12 unweighted, 1 x 12 with 20#, 1 x 10 with 20# 
 
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 105# 
 
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 225# ... this was possibly a bit too much weight, was "cheating" these reps up a bit, but was trying to push the loading a bit. 
 
D.
DB 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 2 x 25#
 
E.
DB 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 2 x 25#
 
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# for 12, 10
 
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 

H. 
3 Rounds:
:20 Sec Straight Leg/Knee Raises from pull Up Bar
:10 Sec rest
:20 Sec Super-Man Hold
:10 sec Rest
:20 Sec Mountain Climber (opposite knee to elbow)
10 Sec Rest
:40 Sec Ring Plank Hold (rings ideally about 3-6in off the ground)
Rest 1-2 min and repeat the entire thing

-Complete

I. 
2 Rounds
5 Turkish Get Ups Per Side AHAP
10 L-Seated Leg Lift Pulses
**Sit in an L position Lift your legs up and lower
back to tap heels on the floor.
*rest as needed between rounds

-53# KB for the TGU 

11/25/20

Today was the worst workout I've had in a while ... have had an extreme amount of life stress the last few days ... didn't really eat much yesterday and I only slept about 5 1/2 hours last night... got in the gym any way and tried to get in what I could... I felt like ass and generally had a shitty time. 

A.
Back Squat
3 sets x 5 reps (used 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# for 3 x 5 ... 10# over last 

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# ... didn't get one rep on this, the bumper plates kept hitting the rack on these reps as the rack/bench/barbell were off-set. This was a waste of time and extremely frustrating as this is the only lift I need to improve at. 
 
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.

-185# x 12, 215# x 12 

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# for 2x12 
 
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.

-Switched this variation of lunges and did KB Farmer's Carry Lunges ... 3x10/leg with 2 x 53# KB 
 
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# for 2x10 to 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 purple band and 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 partner GHR on the foot

I. 

Calf Raises

3 x 15-20 Reps 

-3x15 with 145# 

11/24/20

Rest day on the lifting program, put this together on the spot and flowed through it, was good to move. 

A.

Aerobic Recovery 

8 Rounds, at a continuous 70-75% aerobic effort:

12/10 Cals Bike (~65 RPM) 

:30 Ring Plank

30 KB Overhead March Steps (15 each arm) - 53/35# 

-This took about 19 minutes, was good aerobic movement 

B.

ROMWOD

-Complete

11/23/20

Today was a great workout, overall enjoyed myself in the gym and felt strong on today's workout. Happy that the core work changed, it had been very similar to the last three weeks. 

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

-310# for 3x6 (10# over last week) 
 
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# for 3x3 ... needed a slight spot on the 6th and 9th reps, but overall good reps/training
 
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.

205# for 10, 8 
 
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.

-2x15 with 2x25# DB 
 
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.

-2x12 with 15#
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-155# for 2x10
 
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.

-Narrow Grip Push-Downs with 60# for 15, 65# for 15

H. 

Tabata (:20 on/:10 off)

8 Rounds of:

Straight Leg Ceiling Crunch Plate

Reach (Lay on back and reach Plate

to ceiling. Only come off the ground

about 45 degrees)

immediately into:

8 Rounds of:

Superman Pulse

immediately into:

8 Rounds of:

Tuck Crunch

-Complete, used a 15# plate for the plate crunches 

I. 

4 Rounds

:20 Sec Hollow Hold with 5lb Plate in

Hands

:30 Sec Plank on elbows --

Continuously extending Right Arm. Left Arm. Right Leg. Left Leg.

-Complete 

11/22/20

 Complet Rest 

11/21/20

This morning was as solid workout... was a bit tight when I woke up this morning, but once I got warmed up I felt strong throughout and was able to push the loading. Looking forward to resting tomorrow and to another week of training. 

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.

-4x3 at 365# (10# over last week) 
 
B.
Conventional Deadlift 
2 sets x 1 rep (470# last week)
Up to daily max for two heavy singles.

-465#, 480# 
 
C.
Sumo Deadlift
2 sets x 1 rep (370# last week)
Up to daily max for two heavy singles.

-365#, 380# 
 
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, did 2x10 partner hamstring curls 
 
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 2 x12
 
F.
Hammer Curls
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2 x50# DB for 2 x 10
 

G.

4 Rounds:

14 Sit Ups with PVC pipe Behind head

14 Sit ups (no PVC)

14 Leg Lifts Over Dumbbell Standing tall

(over and back = 1 Rep)

*rest as needed between rounds

-Complete

F.

3 Rounds:

25 KB or DB side bends Per Side - AHAP

+ 10 Sec Standing Single Arm KB Hold on each Side After the Final Rep

10 Alt Bird Dogs
1 Min Front Tall Plank with Weight on Back -- add a
Plate to your back. AHAP!
*rest as needed between rounds

-Complete ... used a 25# for :60 plank

11/20/20

Today was, overall, a solid session... felt a little tired/fatigued going into this, but got all the work in and was able to push the loading a bit. 

A. 
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).

-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

-3x5 at 230# (5# over last week)

 
C.
Strict Press
3 sets x 5 reps (145-155# last week)
Choose a weight that is challenging for 3x5.

-155# x 4 (failed 5th rep), 150# x 5, 150# x5
 
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.

-2x15 with 155# 
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x10 with 225#
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-2x15 with 85# 

H. 

3 Rounds

20 Sec Hollow Hold Flutter Kick

40 Sec Side Plank R

20 sec Hollow Hold Scissor Kick

40 Sec Side Plank Left

*40 Sec Rest between Rounds

-Complete