Tuesday 11.14.2023
Bench Press (paused) 142.5kg (313lbs) x 8 x 3 @ 6,7.7.5- R biceps/shoulder no better than last week, but no worse. Still don’t think it requires special management…yet.
Hack Squat- 390 x 10 x 3 @ 7,8,8.5 - These are extremely hard for me to get moving out of the bottom. Maybe that means they’ll transfer better to my squat
Decline Hammer Strength Bench- 325 x 18 @ 9.5, 315 x 12 x 2 - Probably going to sub this out with a tempo decline DB bench, dips, or something else. I don’t feel like I’m getting much out of these and given my limited training, I don’t think it’s worth the slot. Likely will change next week.
Seated cable row
40 min z2 cardio on concept 2 bike
Wednesday 11.15.2023
Golfed at Torrey Pines North. Was supposed to be a twilight round, but it was raining and the starter said I could go off early if I wanted. Ended up running into a two-ball in front of me a few holes in, WR from the Colts Alec Pierce and Dezmond P. That was random, but might end up working with Dez a bit. Anyway, Apple Watch says I clocked in just over 22,000 steps today. Usually Torrey North is ~ 17000, so that tracks.
Played from the brown tees, shot a 75, (+2 on the back nine , as I started from 10, and +3 coming home). No birdies, to offset some miscues. A lot of steady, boring golf.
Thursday 11.16.2023
40 min conditioning (20 min bike, 20 min rower. 1/3 z1, 2/3 z2)
Preacher curls
Lat pull downs
Friday 11.17.2023
Deadlifts - 250kg/551 x 8 x 3 @ 6, 7.5, 8
DB incline bench- 130’s x 10 @ 7, 140’s x 10 @ 9. 105’s x 10 x 2
Press- 135 x 23 @ 9.5, x 12 x 2
DB laterals
z3 conditioning (stairs) x 20 min
Deadlifts kind of snuck up on me there with respect to exertion, though @ 8 on the 3rd set of 8 is reasonable from starting @ 6. Probably the hardest set I’ve done since the 3rd attempt at the meet.
I want to use the 150’s for a set of 10 on DB incline before I switch exercises. I’ve never used a DB that heavy for anything! The hardest part about the 140’s was getting them up to my chest and I don’t want to be that guy asking for someone to help me get the DB’s in place. If I can’t get them into position, they’re too heavy! Thinking about switching to smith machine incline bench or some decline DB work if I can tolerate it. If the latter, I’ll get rid of the hammer strength decline work in favor of seated BB press, which is another movement I’ve never really trained.
Saturday 11.18.2023
Golfed at Maderas from the “Maderas” tees, which are setup at 6856 yards, 138 slope, and 74.0 rating. Shot a very casual 80, which was the unfortunate given how I was striking the ball. Had 8 or 9 true birdie looks, but only one fell. Two 3-putts and 1 disaster of a hole with respect to course management (double bogey on a par 5) really inflated the score. Had a putt to secure a 79 on 18, but missed it and settled for par. Not bad.
Did 60 min z1/z2 on concept 2 erg bike when I got home.
Sunday 11.19.2023
3- 15 minute tempo motos at Barona Oaks. Original plan was to do 3 20’s, but the track was very rutted from all the rain we’ve gotten recently and that wasn’t going to happen at any sort of speed. Brought both bikes out to the track, so the Apple watch stayed on my wrist today. Max HR was 182 bpm in session # 2, likely when I almost landed on a mini that I didn’t see until I was in the air. Tweaked my R elbow when I swerved to land. It’s pretty sore and stiff, but not swollen or particularly painful with ranging. I’ll be fine, hopefully by tomorrow 
Monday 11.20.2023
Wasn’t sure how this one was going to go, as my R elbow was very uncomfortable overnight. Pain is most prominent at end range extension, so benching was likely to be most affected. I wasn’t really sure how squatting was going to go either though…but I went in with an open mind and here’s how the training session went:
HBBS w/ belt 455 x 8 x 3 @ 6,7,7.5 - up 15lbs from last week. No issues with the elbow really. I had noticed that in the video I captured last week, I had the bar uneven on my back, with it further on the L side. I straightened it out today and the elbow was a non-issue
Did SLDL from a deficit this week because I find it harder to cheat those reps, e.g. bend the knees. 405 x 10 x 3 - pretty strict and slow. Nice glute and hamstring feels here. I also did SLDL second to artificially reduce the weight I could lift on incline bench, perhaps then allowing me to follow normal programming.
Incline bench- started with the empty bar and did 8’s all the way up. Bar x 8, 135 x 8, 185 x 8, 225 x 8, 250 x 8, 275 x 8 @ 8 (some R elbow discomfort on the last 3 reps of this set, so I called it there)
Lying hamstrings curls
calf raises
z1 x 20 min on bike
z2 x 10 min on stairmill
z3 x 10 min on stair mill
Tuesday 11.21.2023
Elbow wasn’t too sore this morning, suggesting I didn’t do much to aggravate it or outstrip the “healing” process. Bueno.
Bench Press, paused- Same approach as yesterday, work up to a challenging set of 8. 135 x 8, 185 x 8, 225 x 8, 275 x 8, 320 x 8. Rated it @ 7, so I did one more set, which was closer to a 9. Elbow did not protest until that final rep.
Hack squat- 405 x 10 x 2 @ 8,9. I am terrible at these things compared to regular squats. I’ve seen people do 8 and 9 plates per side on hack squats, though I doubt they could squat > 600. I suspect there are some machine differences and that the movements don’t transfer as well as some might expect.
Pendlay Row- 315 x 10 x 3 @ 7, 7, 8. Swapped out the decline machine press for these. I could use some more rowing work
Seated cable row
Preacher curl
40 min z2 conditioning. 20 min on bike, 20 min stairs
Wednesday 11.22.2023
High hammer iso row
OH cable triceps extensions
weighted back extensions
40 min z2 on stairs
Thursday 11.23.2023
Happy Thanksgiving, y’all.
Played golf with the boys this morning at Torrey Pines. It’s cart path only through January, as they’re prepping for the Farmer’s Insurance Open in February, so we walked. About 17,000 steps around the course. I don’t count this as conditioning proper, as the HR is likely too low and efforts too short to really generate much of an improvement in cardiorespiratory fitness. It’s still “exercise”, just not really moving the needle when it comes to fitness. Anyway, was +6 through the first four, but I battled back with number of birdies and some steady golf to finish at +5 or 77. Not bad.
30 min z2 on the concept 2 bike. First ~10 min was probably more like z1 until I started paying attention to what I was doing.
Friday 11.24.2023
Deadlifts 572 x 8 x 2 (@ 7, @ 8) RDL @ 396 x 12 x 2
DB Incline Bench- 65 x 10, 100 x 10, 120 x 10, 135 x 8, 120 x 10 (elbow was not cooperating at 135)
BTN Press- 155 x 15 @ 10, 135 x 8, 7
40 min z2 on concept 2 bike
Saturday 11.25.2023
60 min on c2 bike. 15 min in z1 during the warm-up, then held at z2 for the remainder.
Sunday 11.26.2023
17k steps hoofing around a golf course. It was unremarkable with an 82, but I was due for it lol
Monday 11.27.2023
Deload week.
3-0-3 tempo squats up to 315 x 8
Press up to 185 x 8
RDL w 2ct pause up to 315 x 12
1-Leg leg curls
40 min z2 on bike
Tuesday 11.28.2023
Bench 315 x 8 @ 8
Belt Squat 365 x 12 @ 7
DB Bench Press 100’s x 24 @ 9.5-10
Flyes
Seated row
40 min z2 on stair master
Wednesday 11.29.2023
75 min on C2 bike- mostly z2, high z1. Need to make sure I get out on the actual bike earlier so I don’t get stuck doing conditioning on my balcony lol
Thursday 11.30.2023
High hammer strength pull downs
preacher curl
triceps press downs
50 min stairmill z2
Friday 12.1.2023
Power Cleans up to 275 x 3. Almost killed myself (aka broke my wrists) with 315 and dumped it. Haven’t done a power clean in about 5 years and it showed. Oh well, fun way to end a deload week.
Close grip bench up to 275 x 10 @ 7
Dips x 28 @ 9.5, x 9 @ 9
Rear delt flyes
50 min z2 on c2 erg bike
Saturday 12.2.2023
Played golf at Maderas, which is the most difficult course in San Diego by my estimation. It is very narrow, very long, and the greens are diabolical. Johnny Miller must’ve been upset when he designed this course.
In any case, I shot an 81 despite playing the whole round with the same ball. Had some bad breaks and unforced errors on the greens, but thems be the breaks.
8800 steps, then 30 min z2 on the bike
Sunday 12.3.2023
Three 12 -minute motos at Barona Oaks. Form is coming back little by little, as is on-the-bike fitness. It’s taken me a lot longer to feel comfortable on the bike than I had predicted, but the difference is noticeable now. I’m hoping another 3-4 months I’ll be able to charge!
I enjoyed the first block of Hypertrophy I and was considering running block II. I liked that I was able to train hard 3x/wk, see some progress, but not spend forever in the gym. I am just putting the finishing touches on General Strength and Conditioning II and I don’t think I can resist taking it for a spin.
Monday 12.4.2023
First day of the new General S/C II template
Bench press,paused- 336 x 5 @ 6, 4 @ 7
Pendlay Rows- 315 x 10 @ 7 x 2
Dips- +45lbs x 12 x 2 @ 7
Hammer Strength Pull Downs 325 x 15 x 2
Triceps Press Downs
20 min FTHR test on airbike, then 30 min z2 in air bike
Tuesday 12.5.2023
High bar squat- 465 x 6 x 2 @ 6,6
Trap Bar DL Speed Pulls 315 x 2 x 10 min EMOM
Walking lunges 100 x 12 x 2 (OUCH)
leg extensions
GH sit ups
15 min z3/4 on stairs
25 min z1/2 on bike