Alex's Training Log

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21

High Incline BP
195x4,5,6@8

Pull up
BW-red mini band
4,5,5 @8

2 Board Press
185x3 10 min EMOM

Chest Supported Row
135x8,10,10@9

Ez Bar Curl
70x10,10,12@9

22

1/11
RDL
315x5,6@8

Pendulum Squat
200x6,7,8 @8

Leg curl
120x12,12,12

Leg Ext
120x12,13,13@9

23

1/14

45 min zone 2 run

1/15
Belt squat
630x4,4,6@8

Hi Incline Bench
195x5,6,6 @8

Lat pull down
170x12,12,11,10 @9

24

1/16
Bench
235x4,4,4,5@8

Pendulum Squat
200x6,6,7@8

Chest supported Row
135x6,6,8@8

OH Triceps
90x10,10,11,12@9
Biceps Curl
35x 10,10,10,12@9

25

1/17
RDL
315x4,6,6@8

2 Board Press
190x3 10 min EMOM

Chest Supported Row
115x10,10,12@7

Leg ext
145x10,10,11,12@8

26

1/19
3 miles z2 was supposed to be 5, but the conditions weather wise were not ideal.

1/20
Bench Press
235x4,4,5,6@8

Lat Pull Down
170x12,12,11,11@8

Dips
BW minus red mini band x12,12,11@8

OH Triceps ext
75x11,11,12,14@10

30 min Z1 treadmill

27

1/22 Had to crunch this session a bit

RDL
315x5,6@8

Pendulum Squat
200x5,6,8@8

Leg Curl
130x10,12,12,12@9

30 MIN zone1-2 treadmill walk

28

1/24
High Incline Bench
200x4,4,5,5@8

Pullup BW w/ red mini band
5,5,5,6@8

CGBP
205x8,8,8@8

Bicep Curls
60x12,12,12,12

Had another slot for pulling but I needed to get to work

29

1/26
Belt Squat
650x4,5,6@8

Trap Bar DL
260x2 EMOM 10min

Hamstring Curl
140x12,12,12,14@10

30

1/27

Bench Press
235x4,5,5,6@8

Chest Supported Row
135x6,8,8,9@9

Dips
BW-Red mini band
10,11,12@8

Lat pull down
170x10,11,12

OH Triceps Ext
70x12,12,12,14@10

31

1/29

30 min zone 2ish run
40min zone 1 walk
Still so cold here in PGH, so the outdoor conditioning is a bit harder than it should be.

32

1/30 Low BW 254
RDL
315x6,6@7 going up in weight next week

Pendulum Squat changed up the rep scheme to nurse a minor knee issue
160x10,10@7

SLDL Dumbbell
110x7,7,8,10@9

Leg Ext
170x11,11,12,12@9

33

1/30 PM
35 min zone 1-2 on the bike

1/31
Hi Incline Bench
200x4,4,5,5@8

Pull up with red mini band
BW 5,5,5,5@8

2 board bench
200x3 EMOM 10 min

Chest Supported Row
135x7,8,8,10@9

Ez bar Curl
60x10,10,12,13@10

34

2/1
new low BW 251.1 lost an inch on my waist at 35.5. Really happy with my progress since November. Losing weight over the holidays is no fun but we persevered.

Bike z1 50 min
Ab wheel roll outs 4x6 @8.

35

2/9
4.5 miles in 60 min Zone 2-3
1.5 miles zone 1 walk back to the car

36

2/10
Starting Powerbuilding 3 as I prep for a November Powerlifting Meet and the Pittsburgh Half Marathon in May. Last year I ran the 4 day Low ISF template to accompany my running and it went well, so this year we are pushing the envelope a little, as one says. I will adjust the training as I see fit.

High Bar Squat
305x4@7
315x4@8

2 Ct Paused Bench
205x6@ 7
225x6@8

RDL
315x8@8

Leg Curl
170x15,13,13@9

37

2/11

Paused Bench
225x4@7
245x4@8

Safety Bar Squat no sleeves no Oly shoes helping to reduce the fatigue I usually can get 10-20 pound out of fully gearing up
255x8@7
285x8@8

Machine Chest Press
worked up to 90x11@9 I will reduce the weight next week

Upright Row
70x 20,16,16@9

Bicep Curl x OG Triceps Ext super set
30x12,12,12@8
70x12,12,12@8

38

2/11
50 min zone 1-2 run walk

39

2/14 Training experiment lasted a week. Flipping back to GS&C 2

Bench
245x3,4,5@8

Seal Row
110x9,12,12@8

Low inlcine DB bench
85x12x3@8

Lat Pulldown
170x10,12,12@8

Triceps OH ext
70x12,12,12,15 @9

DB Curl
35x13,13@9

40

2/18

HBBS no sleeves w/ belt
315x3,4,5@8

RDL
335x5,6,8@8

Walking lunges
40x12x12@6

2/19
OHP w/ belt
155x4,5,6@8

Pull up with red mini band
BWx4,4,5,5@8

CGBP
225x6,6,7@9

Chest Supported Row
135x8,8,8,9@8

Concentration Curl
35x10,10,10
Switched to standing Biceps curls for last set
35x12 w/partials @ 10