Wednesday- played some very bad golf, which should be better than no golf…but I don’t know.
Thursday 10.23.25
Close grip bench- up to 140kg x 6 @ 8
T-bar row 315 x 7 x 4
DB Incline, 45*, paused, up to 105 x 10 @ 8
Pull ups x 12 x 4 (BW)
Spider curls
Friday 10.24.25
Deadlifts- 500 x 4, 550 x 4, 600 x 4 @ 8
2ct paused HBBS squat- up to 411 x 5 @ 7
Front Foot elevated split squat- 185 x 8 (each side) x 4
GH sit ups
30 min run (I suck at running still…)
Monday 10.27.25
Bench, paused- 330 x 4 @ 7, 300 x 4 x 5 sets
High Row- 375 x 12, 12, 12, 8,8
Press- 185 x 8, 6,6,6
Seated 1-arm row (cable)
DB LTE’s
If you were to increase your bench volume, how would you go about doing this in the context of your current Upper/Lower programming - more bench specific movements, more sets, etc?
More sets is my first move. I don’t think added specificity really does much without enough volume.
October 28, 2025
Squat 474 x 4 x 5 sets
SLDL 407 x 6 x 4
Bulgarian Split Squat (ROM is improving)
Lying hamstring curls
30 min stairs z2-3
October 29, 2025
Ran for 40-minutes and I still suck at running.
October 30, 2025
Close grip, paused bench- 142.5kg x 6 @ 8, 125 x 4 x 4
Seated row 485 x 7 x 4
OHP 160 x 10, 10, 10, 8
Pull ups
Incline biceps curls
October 31, 2025
Deadlift 606 x 4 @ 8 (bar was moving a LOT. I’ll blame the platform vs. my own repeated errors), 230kg x 4 x 4
Belt squat + doubled mini’s- 335 x 8 x 4
Leg extensions
Glute ham raises
20 min stairs, 20 min run
Monday November 3, 2025
Bench 330 x 4 x 4, 300 x 4 x 2
Chin ups +35 x 8 x 4
Press 185 x 8 x 2, x 7 x 2
Triceps
30 min stairs
Tuesday November 4
Squat 473 x 4 x 4
Snatch Grip RDL 363 x 8 x 4
Bulgarian split squat 100 x 8 x 3
Back extensions
30 min stairs
Thursday November 6
-Low incline bench 140kg x 5, 125 x 4 x 4
-1-arm DB row 125 x 10 x 4
-DB bench, paused, 120 x 10, 10, 9
40 min bike
Friday November 7, 2025
Deadlifts 585 x 4 x 4
Front squat 3-1-0 tempo, 225 x 8 x 3
Front foot elevated split squat 85’s x 8 x 4
ab wheel
30 min stairs
Curious how you are determining load for your down sets - going by percentage of top set?
Sort of. It’s a percentage of e1RM generated by the top set!
Monday 11.10.2025
Bench 335 x 4, 315 x 4 x 4
Chins + 12.5 x 8, +27.5 x8, +37.5 x 8 x 8
Press 185 x 8, 8,6,5
LTE’s with dumbbells
30 min walk/run
Tuesday 11.11.25
Squat 479 x 4 x 5
Snatch Grip DL 352 x 6 x 4
Front foot elevated split squats + 85’s x 8 x 4
Hamstring curls
30 min stairs
Wednesday
Low Incline Bench 140 kg x 5 @ 8 (again), 125 x 4 x 4
DB Rows 130 x 10, 140 x 10 x 3
DB bench, feet up, paused 105 x 10, 10, 9, 7
Biceps curls
25 min row
Friday 11.14.25
Deadlifts -611 x 4, 528 x 4 x 3
Pendulum squats 315 x 8 x 4
Bulgarian Split Squats 90’s x 8 x 4
Leg extensions
30 min stairs
Out of curiosity Jordan how long do your sessions usually last on average?
~70 - 80 minutes for lifting, then conditioning right after or at another time.
Monday 11.17.25
Bench- 315 x 4, 340 x 4 @ 8, 315 x 4 x 3
Chins- +40 x 8 x 4
Press- 180 x 8, 8,7,6
Triceps press downs
30 min run on a treadmill (gross)