Friday, December 27
Beltless deadlift
300 x 5 x 3
Low bar squat, beltless
225 x 6 @8
200 x 6
Feeling familiar here… like an old baseball glove
Razor curls w/ staff assist
6, 6, 8. Not exceeding rpe7
Banded pull throughs.
7, 7 ,7 ,7. Black band achored to a rack.
Monday, December 30th
comp bench
195x5x5
incline close grip bench
150x8@8, 140x8x2
pull up, band assisted
8,8,8,8
3-0-0 Tempo JM Press
65 x 8 x 5
30 minutes LISS on the bike.
Tuesday, December 31 2024
high bar squat
195 x 5 x 4
light weight, but was a bit stiff today making these a bit more challenging in my head. Bar speed wise, they of course were not heavy. Just real tight in the bottom of the squat today.
They got better as we went along. Overall felt pretty good after I got done.
romanian deadlift
295 x 6 @8
275 x 6 x 2
Copenhagen planks
6,7,7
ab wheel
7, 6, 5, 6
Thursday January 2nd
20 minutes of LISS on the air bike at home
Overhead press, with belt
55kg x 5 x 5
Wide grip bench, 1ct paused
80kg x 6 @8
76kg x 6 x 2
Pendlay row
78kg x 8 x 3
A bunch of DB concentration Curls.
Friday, January 3
Beltless deadlift
300 x 5 x 4
beltless low bar squat
225x6 @8-7.5, 200 x 6 x 2
razor curls, using staff for assistance
6,7,8
Band pull throughs.
20 minutes on the bike after lifting
Saturday January 4th
Intervals in the bike
5 minute warm up
3 minutes on, 1 minutes off, 5 rounds
Skipped the 5 minute cool down on accident. It did give me a chance to put together a Lego Mustang with a friends kid at the gym.
Monday January 6
Comp bench
200 x 5 x 5
Incline close grip bench
155 x 8 @8
145 x 8 x 2
Pull ups, assisted
8,8,8,8
JM press, 303 tempo
65 x 8 x 5
Tuesday January 7th
High bar squat
200 x 5 x 4.
Technique work here. I liked these better after getting some feedback from Jordan to try extending my low back before every rep. My low back got tired pretty quick, but it’s alright. I was happy with those.
Romanian deadlift
295 x 6 @7.5
275 x 6 x 2
Copenhagen plank
6,5,5. These things suck lol
Ab wheel
5,5,5,5,
Wednesday January 8
Bike intervals
5 minute warm up
3 minutes on, 1 minute off, 5 rounds
5 minute cool down
Thursday January 9, 2025
Press w belt
57 x 5 x 5 @ air
Wide grip bench, 1 ct pause
82kg x 6 @8
78kg x 6 x 2
Pendlay row
78kg x 8 x 3 @7
A bunch of concentration Curls
Friday January 10th
Beltless deadlift
310 x 5 x 4
Beltless low bar squat
235 x 6 @8
200 x 6 x 2
Trying to be more aggressive in the descent on these. It was a good little squat session in that regard
Razor curls on the ghd and some pull throughs
Monday January 13
Comp bench
205 x 5 x 4
Comp bench, EMOM, 65%
165 x 3 x 4
Incline close grip
155 x 8 at 8.
145 x 8 x 2
Pull ups, band assisted
8,8,8,7
JM Press, 303 tempo
65 x 8 x 5
Wednesday January 15
Hbbs, beltless
205 x 4 x 3
SUPER tight in the hips today making squatting pretty challenging even at these light weights. This was not a lot of fun but I did get some decent practice of descending faster particularly on the first reps of a set
155 x 2 x 3 EMOM
RDLs
305 x 6 at 8
280 x 4 x 2
Copenhagen plank
4,4
Ab wheel
4,4
Thursday January 16
Press w belt
58kg x 5 x 5
Wide grip bench, 2 1 0 tempo
82kg x 6 at 7.5
78kg x 6 x 2
Feeling more comfortable with wide grip work every week
Pendlay row
78kg x 8 x 3 at about 7
A bunch of concentration curls. Hellyea.jpg
Friday January 17
Beltless deadlift
315 x 4 x 3
Low bar squats, beltless
235 x 6 at 7.5
210 x 6 x 2
Hips felt better today but they’re still rather angry. Particularly as I write this sitting on my couch. Theyll get in line soon. 
. Need to shoot Jordan an email.
Razor curls on GHD
6,6
Saturday January 18
42 minutes LISS. 12.11 miles covered
Monday, January 21
Comp bench
210 x 5 x 4, 165 x 4 x 3 EMOM
Incline close grip
155 x 8 at 8, 145 x 8 x 2
Assisted pull ups
8,8,8,8
3-0-0 JM Press
65 x 8 x 5
Tuesday, January 22
HBBS, beltless
210 x 4 x 3
155 x 2 x 3 EMOM
Felt better than this time last week, but not great. Low back still not happy but we’re getting there
RDL
305 x 6 at 8
275 x 6 x 2
Copenhagen planks
6,6,5
ab wheel
5,5,5
Wednesday January 22
Bike intervals
5 minute warm up
3 minutes on, 1 minute off, 5 rounds
5 minute cool down
Thursday January 23
Overhead press, belted
60kg x 5 x 4
Wide grip bench, 2 1 0 tempo
83kg x 6 at 8
80kg x 6 x 2
Pendlay row
78kg x 7, low back / L hip not happy
70kg x 8. Better, but called it there. Need to have my hips and low back semi happy for squats tomorrow
A bunch of concentration curls.