Are you flying solo now or are you having input on your programming from your team, using some template or something?
Your training seems incredibly varied throughout.
I’ve been doing it myself since ~ May. No meets on the horizon, so trying to get some variety in 
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Wednesday August 13, 2025
- Arm stuff (triceps OH extension + kickbacks, ez bar curl + incline biceps curl)
- 1 hour z1-2 bike
Thursday August 14, 2025
- Paused SSB Squat, 451 x 6, 405 x 6 x 3, 315 x 12
- Larsen bench 275 x 8,8.8.5
- 2ct paused DB bench, feet up 100 x 8 x 4
- Pull ups + 15 x 8 x 4
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Friday August 15th, 2025
- 1” deficit DL, worked up to 500 x 8
- Spoto Press, worked up to 275 x 8
- Bulgarian Split Squat + 65lb DB’s x 10 x 3 (missing some knee flexion on R knee. Not sure I’m ready for this)
- Leg extensions and standing calf raises
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Saturday August 16th
- 1 hour c2 bike z1-2
Monday August 18th
- Squats- 455 x 5, 415 x 5 x 3
- “Speed” squats- 245 x 2 EMOM x 6
- Bench 340 x 4, 370 x 1, 315 x 3 x 3
- “Speed” bench - 225 x 3 EMOM x 5
- Chest supported rows
Tuesday August 19th, 2025
Deadlifts- 616 x 4 @ 8, 550 x 3 x 3
Box Jumps @ 30" x 2 EMOM x 6 sets
Incline bench, close grip, paused, 250 x 10, x 5 x 3
Cannonball squats, slowed tempo x 225 x 12 x 3 (trying to get the knee to flex more)
20 min stairs, 30 min bike
Thursday August 21, 2025
SSB squats, paused- 431 x 6 @ 7, x 5 x 2
Larsen Bench - 286 x 8,6,6,5
Pull up +25 x 8,8,7,6
2ct paused DB bench, 110’s x 8,8.8,6
40 min z1-2 bike
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Friday August 22, 2025
1" deficit DL- 507 x 8, x 6, 5
Buffalo Bar Bench 285 x 6, 6, 5,5
Leg press 405 x 10 x 4
Hamstring Curls
30 min stairs, 20 min jog on treadmill z1-2
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Monday August 25, 2025
Squats- 465 x 5, 425 x 5 x 3
“Speed” squats 225 x 2 EMOM x 6
Bench 381 x 1, 281 x 5 x 4
Chest Supported Rows 335 x 8 x 5
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Tuesday August 26, 2025
Deadlifts 282.5kg x 4 @ 8, 257.5kg x 3 x 3
Box jumps up to 42" x 2 (guess I’m not dead yet)
Incline bench, paused, medium grip -265 x 10, 8,8,7
Belt squat, narrow stance, vertical torso (standing close to front) 245 x 10 x 4
60 min z1-2 bike
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Wednesday August 27, 2025
Played 18 at Encinitas Ranch. Not the hardest course, though anything can happen with my game. 
Fired a 74, 3 birdies against 5 bogeys. Almost 19k steps for the heart.
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Thursday August 28th, 2025
SSB paused squats- 446 x 6, x 3 x 3
Larsen Bench 295 x 8, x 6 x 3
Pull ups +27.5 x 8, 6,6,5
Seated Machine OHP- 315 x 12 x 4
Face pulls
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I’m so curious about the “speed” squats and bench. I’ve read you’re not on a specific program or prep right now. Are they for fun, add volume in short amount of time, or something else?
I cautiously added a set to bench at a lighter weight. I’m trying to decide if I should add another set or two at that lighter weight or increase the weight on that one set as time goes on. Not that it would really matter what I do, but as mentioned, I’m curious.
Mostly just exposing myself to some purposeful high velocity work. I don’t really ever train that deliberately otherwise, but ~ 1-2 blocks a year I’ll do some jumps and “speed” work to try and keep/develop those adaptations.
For max low velocity strength, I don’t really think high velocity training does much.
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Monday September 1, 2025
Squat - 475 x 5 @ ~7, 430 x 4 x 3
SLDL off 1" - up to 455 x 8
Leg press, narrow stance - 425 x 10 x 4 (need to pick something else to keep working on knee flexion ROM)
Hamstring curl
20 min “jog”, 20 min stairs z2
Similar program to last week, just experimenting with upper lower split version to see if I can save time in the gym. I do think body part splits tend to take less time, though I personally prefer fully body sessions…just not the time commitment (for me).
I think I’ll swap the leg press for another machine or single leg variant to try and work on this R knee’s range of motion more. It’s still a bit unstable and limited, though it’s getting better!
Tuesday September 2, 2025
Bench 396 x 1 @ 8, 286 x 4 x 3
“Speed” OHP 135 x 3 EMOM x 6
Chest supported row 455 x 8 x 5
Close Grip Incline, paused- up to 255 x 10 @ 9
Incline curls with 50’s
40 min z1-2 row
Thursday September 4th, 2025
Deadlift 290kg x 4 @ 8.5, 255kg x 3 x 3
SSB paused squats- 461 x 6 @ 8, 441 x 6 x 2
Box jumps
Hamstring curls
20 min z1-2 bike, 10 min of 10-sec sprints, 20 min z1-2 bike
Friday September 5, 2025
Larsen Press 335 x 6 @ 8, 315 x 6 x 2
Pull ups + 35 x 8,8,7,6
Standing BTN Press -175 x 8 x 4
1-arm DB row
20 min z2-3 stairs
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Monday September 8th, 2025
Deload Week
5-3-0 Tempo Squat - 405 x 4 x 2
2-1-0 Tempo RDL- up to 455 x 6
Front foot elevated split squat (for knee ROM) + 35lb DB’s x 10 x 2
1-leg standing hamstring curl
Back extensions
40 min stairs z2
Tuesday 9.9.2025
Bench Press 140kg x 5 x 2 sets
Chest Supported Row 455 x 8 x 4
OHP 180 x 8 x 2
40 min row z2-3
Thursday 9.11.2025
Beltless deadlift, hook grip (because I want to suffer) 505 x 4 x 2
Squat + doubled mini bands, 315 x 8 x 2 (high bar)
Belt squat, narrow stance, paused- 275 x 10 x 3 (still trying to get this knee ROM…)
20 min ski erg, 20 min stairs
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Monday:
Squat w belt- 407 x 7, 430 x 7 @ 6.5, 457 x 7 @ 8
RDL- 451 x 6, 5,5
Front foot elevated split squat (4") 70 x 10 x 4
Seated hamstring curls 225 x 10 @ 10, 8,8,7
Calf raises
30 min row, 10 min bike z1-2
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