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
1 Like
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 
2 Likes
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.
1 Like
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
3 Likes
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…
1 Like
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
1 Like
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…