Quick session today. In and out in ~50 minutes. Cardio at home.
Press -195 x 4, 225 x 4, 195 x 4 x 2
1-arm DB row 140 x 10 x 4
Paused, flat DB bench 100 x 12 x 3
Triceps Extension (v grip) x 12 -15 x 5 sets (mostly to failure/near failure)
Preacher curls x 12 -15 x 5 sets (mostly to failure/near failure)
Bike x 3 min intervals, 1 min rest, 7 rounds
Thursday Feb 5, 2026
Bench 275 x 4, 325 x 4 @ 7, 275 x 4 x 3
Chest supported row 455 x 10 @ 9, x 8,8,8,7
DB Incline 115 x 12 @ 9.5, x 10,9,10
Lateral Raises
LTE’s
30 min stairs
Kind of a sh*t week of training. Just not feeling very fresh, motivation is low, hard to focus in the gym, extra tired….lol might have been pushing it a bit too hard for the recovery resources I have available. Gonna tweak the training load of this block a little bit and see if we can’t get back on track. I also need to get used to wearing a belt again…some good opportunities to learn!
DL, beltless- 530 x 4 x 4
Hack Squat 405 x 6 x 2, 365 x 6
Leg extensions, paused
GHR’s
40 min bike
Monday 2.9.26
Axle OHP - 185 x 8, 205 x 8 x 3
Chest Supported Row 405 x 12, 12, 12,10
DB Incline, 3-0-0 tempo - 90 x 10, 10,8,8
Archer Rows (kneeling 1 arm cable rows)
Triceps
20 min stairs z2-3
Tuesday 2.10.26
SSB Squats 421 x 8, 471 x 8 x 2, 421 x 8
SLDL 1” deficit 425 x 8 x 3
Bulgarian Split Squats, 85 x 10 x 3
1-leg hamstring curls
Calves
40 min bike z1-2
Monday 2.16.26
Thumbs from smooth incline bench, 1ct paused- 255 x 8, 275 x 8 x 2 sets, 225 x 12
chest supported rows -375 x 8 x 4
DB OHP 75 x 12, 80 x 12 x 3
1-arm kneeling cable row
Preacher curls
20 min stairs z2-3
Tuesday 2.17.26
SSB 431 x 4, 481 x 4, 431 x 4 x 3
SLDL 415 x 6 x 4
Box step -ups
30 min run/walk
Wednesday 2.18.26
quick session, short rest, life plans….etc
6-0-0 tempo bench 275 x 5, 5, 4 x 2
Incline DB bench 105 x 12,10,9,8
Chest supported rows 465 x 8 x 4
Reverse flye, biceps curls
20 min c2 rower z2-3
Thursday 2.19.26
Monday 2.23.26
I wonder if Jordan still lifts?
Sometimes I wonder…
Monday 3.2.26
5 min ski erg
Incline bench, pinkies on score mark, 1ct paused- 265 x 8 x 4
Chin up + 45 x 8 x 2,7,6
Cambered bar spoto (1", no more ROM lol) 225 x 10 x 4 (may actually be lighter since I don’t think the bar weighs 20kg)
OH Cable triceps extension
Preacher curl
30 min cycling
Monday 3.10.26
5 min rower
Plyo push ups x 3 x 8
incline bench, 1ct paused 275 x 8, 7, 6,6
High lat pull down (machine) 395 x 8,7,6,6
Cambered bar bench 225 again, but more chest touching
OH Triceps extension
Preacher curl
20 min bike
Tuesday 3.11.26
5 min ski erg
Box jump, 32" x 3 x 8
HBBS 2ct paused 495 x 3, 455 x 5 x 3
RDL 405 x 8 x 3
Leg extensions
40 min cycle
3.13.26
5 min rower
Bench, paused 320 x 4 x 3, 275 x 5 x 3
“Speed” bench 225 x 3 EMOM x 8
Chest Supported row 495 x 8 x 4
Close grip incline bench, paused, 205 x 12, 12, 10
Triceps press downs and DB curls
20 min stairs
4.13.26
Friday the 13th workout? Let’s do this.
Tempo lateral box step ups
Deadlifts - 600 x 5,5,4, 530 x 5
SSB + bands, low box squat- 225 x 3 x 8
Bulgarian Split Squats 70’s x 8 x 3
Single leg hamstring curls
30 min stairs
4.16.26
5 min rower
3 plyo pushups EMOM x 8
Incline bench, 1ct paused 245 x 6, 280 x 6,6,5
Chins +50 x 8 x 3, 6
Larsen bench (had to work in, so no cambered bar)- 264 x 10 x 4
triceps and biceps
20 min bike
Please excuse the intrusion. Something looks different. I would guess (most likely wrong) it’s gearing up for a bench meet prep or can’t do regular squats, or I don’t know. It might not be our business to know, but thanks again for posting.
Tuesday 3.18.26
5 min air bike
Box jumps x 3 EMOM @ 36" x 8 sets
HBBS 2ct paused 500 x 3, 455 x 5 x 4 sets
RDL 415 x 8 x 4
Leg extensions
20 min stairs
Please excuse the intrusion. Something looks different. I would guess (most likely wrong) it’s gearing up for a bench meet prep or can’t do regular squats, or I don’t know. It might not be our business to know, but thanks again for posting.
I started missing some depth on the squats, which I attributed to some knee pain. So, swapped out my main variant for paused squats at the moment. My high bar is more of a mid bar, and pretty close to how I’ve been holding the bar for “comp” squats the last few years. No meet plans yet, though if my bench kicks into high gear…maybe!
Oh boy. That would be exciting.
Wednesday 3.18.26
Back-to-back-to-back-to-back sessions this week because I have a race this weekend 
5 min rower
Bench 320 x 5-5-5-4
Speed Bench 230 x 3 EMOM x 8
Chest supported row 505 x 8,7,6,5
Cambered bar bench 225 x 10 x 3
OH triceps extensions (cable)
20 min ski erg
Thursday 3.19.26
Deadlift 605 x 5, 5, 4, 535 x 5
SSB + bands, low box squat - 235 x 3 EMOM x 8
Bulgarian Split Squats
Seated hamstring curl
Monday 3.23.26
5 min rower
Paused Incline bench 285 x 6, x 4 x 4, x 3
chins +50 x 8 x 4
Cambered bar bench 225 x 10 x 4
Rope pressdowns
DB Curls
20 min stairs