Tuesday 3.4.2025
Deadlifts 282.5kg (619) x 3 @ 7
Hack squat 145 lbs x 40s continuous effort, 60s rest x 4 rounds (yikes!)
Hamstring curl 170 x 12 @ 10, x9 @ 10
Toes to bar x 12 x 2
30 min z1-2 on bike
Tuesday 3.4.2025
Deadlifts 282.5kg (619) x 3 @ 7
Hack squat 145 lbs x 40s continuous effort, 60s rest x 4 rounds (yikes!)
Hamstring curl 170 x 12 @ 10, x9 @ 10
Toes to bar x 12 x 2
30 min z1-2 on bike
Thursday 3.6.25
Bench Press 363 x3 @ 7
Chest Press Machine Myoreps x 2 @ @225lbs
Chest supported row 365 x 10 @ 9, 155 x 40s on, 60s off x 4
20 min z1-2 on bike
Friday 3.7.2025
Squat 405 x 5
Hamstring curl (1 leg) 50 x 8 x 2
1-leg adductor machine (L hip has been bothering me)
Incline DB Bench 110 x 10 @ 8.5, 110 x 10 @ 9
Seated OHP (machine) 315 x 10 @ 9, 135 x 40s on, 60s rest x 3 rounds
Lat pull down 240 x 5 x 2
Deload is done. Couple of weeks to train
Monday 3.10.25
Bench- 180kg (396) x 1 @ 8, 160 (352) x 4 @ 8, x 3,3,2 (all @ 7)
Larsen Press (paused) 275 x 10 @ 9, x 8 x 2 (@ 8)
Lat Pull down 220 x 10 @ 9, x 8 (@ 8)
20 min z1 bike
Gotta clean up the technique on bench, but I’ll get there.
Tuesday 3.11.2025 (s/o to Nebraska’s best, 311)
Deadlift 622 x 2 @ 6-7, 666 x 1 @ 7.5, 622 x 2 @ 7 (form feeling a little funky…)
2ct paused bench- up to 167.5 kg (368) x 2 @ 9
SSB Squat, no belt, 3-0-0 tempo up to 365 x 10 @ ~8
Seated shoulder press (machine) 315 x 12 @ 9
15 min z2 on stairs
Thursday 3.13.25
Pin Bench- 182.5kg (401) x 1 @ 8, 160kg (352) x 4, 3
Leg press 585 x 12 @ 8
DB Bench 120’s x 12 @ 9.5
Chest supported row 370 x 7 @ 8.5, x 7 x 3
15 min bike z1
Friday 3.14.25
It’s Pi day, so let’s lift some heavy circles.
Paused squat - 500 x 3 x 3 (finally feels like I have a good rack position, pick, and bar path)
Close grip bench (paused-ish) 315 x 7 @ 9, x 6
2" deficit DL 585 x 3 @ 7, x 3 @ 8
Pull ups
Seated OHP 85’s x 12 @ 9
20 min z2 stairs
Monday 3.17.25
2ct paused bench - 170kg/374 x 2 @ 8.5
OHP- 160 x 12 @ 9
Chest supported row 425 x 10 @ 8.5
20 min z1 bike
Yep, my upper body was cooked today so only a single set of each exercise. 0% chance I would make this modification any other time than this close to a meet, but here we are…
Tuesday 3.18.25
Squat- 265kg (585) x 1 @ 8, 245kg (540) x 2 @ 8
SLDL - 190kg x 10 @ 8
Close Grip Bench 320 x 7 @ 9
DB bench 115 x 12 @ 9
15 min z1-2 stairs
Thursday 3.20.25
Bench- 182.5kg (402) x 1 @ 8 (this was a misload with only “one” 2.5kg plate on each side…no wonder it felt…not awesome). 160 x 4 @ 8, x 3
Dips- BW (205) + 90 x 10 @ 8.5
Pull Downs with mag attachment- 240 x 7 @ 8.5, x 7 @ 9, x 6 @ 8
20 min bike z1
Need to get stronger…
Friday 3.21.25
DL 660 x 1 @ 8, 585 x 2 x 2
3ct paused bench 165kg/363lbs x 1 @ 7, 330 x 3 x 3
Pendulum squat 315 x 12 @ 9
Dips + 90lbs x 12 @ 9
15 min z1 bike
I think I may be a little sick and/or tired…perhaps just tired. 1 more week of training!
Monday 3.24.25
2ct paused bench 180kg/396lbs x 1 @ 8, 165kg/362lbx x 2 @ 7, x 1 @ 6
DB paused bench- 105 x 12 @ 9
Chin ups BW + 25 x 10 @ 8
20 min z1 on the bike
Getting there…
Tuesday:
Squat 550 x 1 @ 7, 495 x 2 x 3
Feet up bench, close grip, 3ct paused 330 x 1 @ 7
RDL 405 x 10 @ 7
15 min z1-2 on stairs
Wednesday 3.26.25
Bench + doubled micro mini’s 308 x 8 @ 9, x 7 @ 8
Chest-supported row- 455 x 7 @ 9
20 min bike z1-2
Thursday 3.27.25
Comp Bench- 182.5kg (402 lbs) x 1 @ 8, 291 x 5 x 3 (~RPE 6)
3ct paused HBBS- 405 x 5 @ 6 x 2
15 min stairs z1-2
Friday 3.28.25
DL up to 170kg before had to shut it down due to hip/adductor pain
Tried some squatting, which didn’t feel awesome. I may have done something to my hip/adductor on Tuesday, though it’s been a lingering thing off and on since having this idea about doing nationals. I’m going to see if I can squat and pull something on Sunday and see how it’s doing.
3.31.25
Squatting on Sunday was quite painful at 100kg, which confirmed what I already knew, I’m injured. Had an ultrasound to look at the tendon for my L adductor. It appears to be in tact, and there is some evidence of a partial tear in the muscle. I don’t like the idea of having pressure to rush my recovery in order to compete (again) in 8 weeks, so…I’m going to pull out of both meets and get on with the healing process. Pretty bummed about the whole ordeal and its timing. I’ll be back soon enough!
Now, here’s what I was able to do lower body-wise:
3-0-0 tempo front squats up to 225 x 6 (pretty sure the rack position hurt more than my hip, but this was a big win for me to be able to do something barbell-related…just for my own mental state)
hip thrusts- 635 x 10 x 2 (no pain)
16" box step-ups - 30lbs x 12 x 2 (some pain in L hip/adductor, but didn’t get worse)
lying leg curl 130 x 12-12-11
seated calves 135 x 15-15-12-12
hip extensions
20 min z2 elliptical
Calves! I’m really sorry to hear about the injury. Thank you for posting your training log. I’m fairly new to this forum (tho not BBM) and it’s been good to read.
Thanks, Jeff. I appreciate it!
Tuesday 4.1.2025
Pendlay rows (a little tight on the hamstring/adductor, but doable)- 225 x 6-6-8-8
Incline (45-60*) DB Bench 105 x 10 x 4
1-arm high pull down 275 x 12 x 3
Seated DB press 85 x 12 x 3
OH Triceps extension
hammer curls
20 min z2 bike, 10 min EMOM 10s sprint, 50s easy
Sorry to hear about the setback, especially this close to your planned meet. Although, I think there is a lot of potential value for the readers if you’re willing to document your recovery as well as you’ve logged the rest of your training this past year. Please consider including some commentary (ie a one-sentence summary) on your thought process as it pertains to the hip with each session. In particular, I think the readers will appreciate if you are verbose about exercise selections/substitutions and intensity/volume adjustments you make to work through this.
Fingers crossed for a quick recovery.