1/21/22

Today was a solid workout, happy to try to push the numbers a bit and feel strong in the gym.

A.

Back Squat

3 sets x 4 reps (was supposed to be 340# last week... but I didn't do these)

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).

-340# across ... felt good.

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-235# across

C.

Strict Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-155# across

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.

-2x10 with 155#

F.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-275# x10, 325# x10

G.

Single Leg RDLs

2 sets x 10-15 reps

-2x10 reps/leg with 50# DB 

1/20/22

AM Workout (0600)

Had a solid workout this morning ... I really like this upper body pulling day ... its a nice pump and not too taxing.

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# weight ... went 12,12,10

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.

-3x15 ... went 105#, 115#, 125#

C.

One Arm Dumbbell Row

2 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.

-2x10/arm with 100# DB

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/arm with 15# 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.

-2x12 with 2x15# 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.

-2x8 with 95#

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.

Complete the following four stations:

1. Strict toes to bar or strict knee-raises

• 3-4 sets of 10

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

(2-3 seconds for each rep)

2. Russian Twists 

• Tabata – 20 on/10 off – 8 rounds

Weight should be challenging by round 6 (Using a suitable weight: challenging but possible)

3. Kettle Bell Swing

• Tabata – 20 on/10 off – 8 rounds

4. Rolling planks

• Accumulate 50 (25 each side) with as little rest/sets as possible

(rest no more than 3:00 minutes between stations)

-Complete ... went 3x5 on the strict TTB with 3 second eccentric ... 18 across on the RT with 25# plate ...  9 across with 53# KB  ... rolling planks went 30/10/10 with little rest ... never done this exercise before, was a nice variation. 

PM Workout (1530)

Easy 20-25 minute run 

-Complete ... ended up running a total of 25:50 ... no immediate achilles pain... been doing a ton of rehab for it... hoping for zero pain tomorrow and slowing moving on to running twice a week pain free. 

1/19/22

Today was a solid workout ... overall felt good in the gym, got everything in ... looking forward to tomorrow's pumpy workout.

A.

Back Squat

3 sets x 5 reps (315# for 1 set 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).

-325# across ... got all these reps easily

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).

-260# across (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.

-225# x 10, 245# x 10

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.

3x20 steps, alternating, 2x53# KB in front rack

E.

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.

-Narrow stance ... 35# plate for 3x10 with 135#

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.

-Seated, 3x12 with 1 green band

G.

Good Morning

2 sets x 12-15 reps

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

-2x12 with 135#

1/18/22

Today was a great time in the gym ... very simple/easy aerobic movement, but it was a really nice way to start the day ... happy to get this in and excited to train tomorrow / the rest of the week. 

Active Recovery Day

Warm-up
3 Sets 

10 Toes Elevated Dumbbell Jefferson Curls 

10 Single Leg Dumbbell RDL 

10 Standing Calf Raise

-Complete 

A.

On a 30:00 clock, a consistent aerobic pace:

:30 Bike Erg 

:30 Rest

x15 sets 

straight into...

:30 Ski

:30 Rest

x15 sets 

-Complete 

Cooldown 
1) Cat Cow x 10 with 2-3 sec hold in each position. 

2) Couch Stretch x 1 minute/side 

3) Pigeon Stretch x 1 minute/side 

4) Seated Pike Stretch x 2 min 

5) Pancake Stretch x 1 min over L Leg, 1 min over R leg, 1 min over Center.

-Complete  

1/17/22

Today was a really solid workout ... the best I've had since starting this PL program and the best in recent memory. Felt strong on everything and had zero knee pain.

A.

Back Squat

3 sets x 6 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).

-310# for 3x6 ... no knee pain, full ROM and felt very easy

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).

-3x3 at 250# (10# over last week) ... felt good here.

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.

-185# x 12, 185# x 10 ... this was really tough, really burned my chest

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 2x15# 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 20#

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-205# for 2x6 ... didn't have much left here after the above work

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 black band

H. 
1. Every 2 minutes, for 5 rounds:
• 20-30 bicycle crunches
• 30 stationary jumping lunges with dumbbells
*Athlete’s choice on weight for dumbbells

(rest no more than 2:00 minutes before commencing station 2)

2. For quality:
• 40-0 dumbbell windshield-wipers
Use a weight that will become challenging, aim to reach the allotted reps with as little rest/sets as possible whilst maintaining good posture and technique.

-Complete ... modified the jumping lunges... did 3 sets with 2x25# DB ... there was so much lactic burning in legs that I just didn't do the last two sets of lunges ... I have a leg day on Wednesday and I really don't want to have extreme DOMS going in to that ... the windshield wipers went 20/10/10 with 2x50# DB 

1/16/22

 Complete Rest 

1/15/22

Still a bit of knee trouble today, but everything else went really well. Good day of training... looking forward to hopefully being fully capable next week.

A.

Back Squat

4 sets x 3 reps @ 85%

85% of your one rep max back squat.

-Modified this heavily ... did Box Squat triples off of feel ... went 235#, 285#, 335#, 355# ... no pain on these weights, but my true 85% is 360# ... so reached near that number on the last set without pain.

B.

Conventional Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-485#, 505# ... happy to pull 505# ... it was slow off the ground, but overall not too difficult ... looking forward to getting in more heavy pulls over the coming weeks.

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-365#, 385# ...definitely more there, but not my preferred DL method

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.

-2x12, seated hamstrings curls 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.

-2x12 with 75#

F.

Dumbbell Hammer 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 2x35# DB

G.
1. Using Tabata format, alternate through the three movements a total of 4 times each:
(tabata: 12 Rounds of 20 seconds on/10 seconds off)

• Reps 6-12 Strict hanging knee raises
• Reps 8-15 Superman rocks
• Reps 4-8 Burpees

*Athletes choice on reps for each movement.

Goal: Challenging but possible

2. Hollow Rocks
Accumulate 2 minutes in this position with as little rest/sets as possible. This might mean 2 minutes at once (is possible) or 4 sets of 30 seconds: aim to reach the allotted time as quickly as possible whilst maintaining good posture and technique.

(rest no more than 2:00 minutes before commencing station 3)

3. Oblique Plank (perform for each side)
Accumulate 1 minute on each side with as little rest/sets as possible. As with any other static core exercise
(such as the plank or hollow rock), the key is posture and stability – don’t extend a set if it means losing
posture!

-Complete ... reps went about 10 for the knee raises ... 8 on the super man rocks and 6-8 on the burpees ... hardest part of this core circuit was the hollow rocks ... went :40 and then 8 sets of :10 on :10 off... really tough on the core ... got the side planks unbroken 

1/14/22

Today was an okay workout ... got everything in but the squats. Lame not to be able to push the loading on squats ... kept everything else relatively light as these are a lot of new movements. 

A.

Back Squat

3 sets x 4 reps @ 80% (340#)

80% of your one rep max back squat.

-D/N Complete ... went 3x4 with 185# and added in 3x12 Spanish Squats with green band ... knee feels WAY better than two days ago, but didn't want to re-aggravate it... looking forward to hopefully squatting pain free next week.

B.

Strict Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-145#, 155#, 160#

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

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

-2x15 with 95#

E.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 275#

F.

Single Leg RDLs

2 sets x 10-15 reps

10-15 on each side.

-2x10 with 95# BB

Cooldown

-10 Minutes of lower-body stretching

1/13/22

Today was a really good workout... much better time in the gym today than yesterday. Got a solid upper body pump and then did a core circuit ... lower stress day I the gym, very enjoyable.  Hoping the swelling in my knee is gone by 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.

-3x12, unweighted

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 175# ... this was way more difficult than I thought it would be... haven't been doing a ton of rowing

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.

-2x12 with 2x15# DB

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#

F.

Barbell 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 235#

G.

Every Minute on the Minutes, for 15 Minutes:

• 20-30 seconds of Hollow Rock Hold

• Russian Twists (Using a suitable weight: challenging but possible)

• Alternating Single Leg V-ups

Athlete’s select the appropriate reps and weight for both Russian Twists and Alt Single Leg V-ups.

Once you complete the first round of Russian Twists and Alt Single Leg V-ups, this will then become your

baseline/goal for every round going forward.

Goal is to be in +/-4 reps each movement

-Complete ... went :20 on the hollow holds, 20 reps with 25# plate on the twists, and 14 reps on the v-ups