February 24 2025
Comp bench
Up to 220 x 5 at 8.5
200 x 5
Felt a little heavier than last week, but not bad. That sort of jives with not being really fresh as I was last week, off of a few low stress week.
Elbow is a bit sore, expect it to be sore for a bit until one week it’s not sore any more
1 count paused incline
up to 150 x 6 at 8
140 x 6
band assisted pull up
dumbbell french press
15 minutes of LISS on the bike after lifting.
February 25, 2025
Comp squat
Up to 235 x 5 at 7.5
210 x 5
Feeling pretty decent. Just be patient.
SLDL
Up to 305 x 5 at 8
275 x 5
Copenhagen planks
Ab wheel roll outs
5 sets
February 26
30 minutes on the elliptical at home
February 27 2025
Press w belt
Up to 61kg x 5 at 8
56 kg x 5
Spoto Bench
Up to 91 kg x 4 at 8
84kg x 4
Pendlay row
Up to 80kg x 6
74 kg x 6
Concentration curls
15 minutes LISS
5 rounds of 20 second HIIT, emom
February 28th
Comp deadlift
Up to 355 x 5 at 8, 320 x 5
Paused LBBS
Up to 220 x 5 at 8, 200 x 5
Band assisted razor curls on the GHD
back extensions on the GHD
15 minutes LISS on the bike to close it out
March 1
40 minutes LISS on the bike at the gym
Monday March 3
15 minute walk over lunch, finally nice enough outside
comp bench
up to 220 x 5, 210 x 5
paused incline bench
up to 155 x 6, 145 x 6
band assisted pull ups… felt strong here today for some reason
8, 8, 10, 8
tempo french press… still staying away from LTE’s
40 lbs (20 in each hand) by a bunch of reps.
Tues March 4
15 minute walk over lunch
Comp squat
Up to 255 x 5 at 8 ish
235 x 5
Glutes were feeling it today. Steady as she goes
SLDL
Up to 300 x 5, 275 x 5
Copenhagen planks
Ab wheel
15 minutes bike at the end. The 5 rounds 20 on 30 seconds off.
Wednesday March 5
Press with belt
Up to 63kg x 5 at 8, 60 kg x 5
Spoto bench
Up to 92kg x 4 at 8, 87kg x 4
Pendlay rows
Up to 81kg x 6 at 8, 75 kg x 6
Concentration curls
15 minutes LISS cardio
Friday March 7
Comp deadlift
Up to 355 x 5 at 8, 325 x 5
Not the best sets technically. Got on my toes a bit, probably set up a bit too close
Paused LBBS
Up to 220 x 5 at 8, 200 x 5
Squats feeling pretty good, tbh
Band assisted razor curls
Back extensions
Saturday March 8
40 minutes LISS on the bike
Monday March 10
Comp bench
up to 220 x 5 at 8, 200 x 5
Just chugging along here
paused incline bench
up to 160 x 6 at 8, 145 x 6
band assisted pull ups.
Tempo french presses (3 0 3)
40lbs x a bunch!
15 minutes LISS on the bike, then 5 rounds of :20/:30 HIIT
Tuesday March 11
Comp squat
up to 260 x 5 at 8, 240 x 5
Feeling better every week! Trying to inch up that E1RM as I settle into the saddle here. These felt good as far as being the same rep each time. Historically my first rep has been me figuring things out, then subsequent reps go better. Making some progress in that way.
SLDL
Up to 305 x 5 at 8, 280 x 5
Felt a bit stronger than last week
Copenhagen planks
Ab Wheel, 5 sets
15 minutes of LISS after lifting. No intervals this time, ready to go home and eat!
Wednesday, March 12
40 minutes LISS on the bike
Thursday, March 13
20 minute walk over lunch
Press w/ belt
65kg x 5 at 8, 62kg x 5
Spoto bench
up to 95kg x 4, 90kg x 5.
Trying out a bit more flared elbows on the descent after some feedback from jordan. Certainly, feels weird, but if it could help drive my bench I’m all for it
pendlay row
up to 81kg x 6 at 8, 75kg x 6
concentration curls.
15 minutes LISS on the bike after lifting before coaching the last hour at the gym
Friday March 14
Comp Deadlift
350 x 5 at 8, 320 x 5
Paused LBBS
Up to 220 x 5 at 8, 200 x 5
Band assisted raZor curls
15 minutes LISS on the bike
Monday March 17
Comp bench
up to 225 x 5 at 7.5, 210 x 5.
Definitely feeling some gainz here, for sure. Keeping the train rolling here
paused incline bench
up to 160 x 6 at 8, 150 x 6
band assisted pull up
8, 8, 10, 8
Tempo DB french presses
15 minutes on the bike for some LISS, then 4 rounds of :20/:30 HIIT