Can I ask what’s the reasoning for the speed pulls? I haven’t seen them programmed in your templates before.
Just wanted to incorporate some lower body power training. Could’ve done power cleans or similar, but trap bar deadlifts done at high velocity will work just the same.
Wednesday 12.6.2023
70 min on bike 20 min z1 warm up, 50 min z2
Sorry, perineum.
Thursday 12.7.2023
Press, strict- 185 x 6 x 2 @ 6,6
Pull-ups- +25lbs x 8 x 2 @ 7, 7.5
Speed Floor Press- 225 x 3 EMOM x 10 min
1-arm DB row- 130 x 12 x 2
Incline Db Biceps curls
40 min z2 bike
Friday 12.8.2023
BW 203.5 this AM. Smol again…
Deadlift, no straps, stiff bar- 585 x 6 x 2 @ 6, 7.5 (heavier than I wanted it to be at this weight given the recent 573 x 8 @ 6, but I suppose not using straps for the first time in 8 weeks and deadlifting on a wonky platform are reasons enough to be okay with this. All week has felt a bit “off” so hoping I can build some momentum through the block and end somewhere ~ 500 x 6 on the squat, 365 x 6 on bench, and 635 x 6 on deads or so.
Belt Squat- 415 x 8 x 2 @ 6,6 (originally planned on doing SSB this block, but most blocks as of late i’ve gotten some back sensitivity towards the end. Figured I’d reduce the low back fatigue planned for the block and sub in belt squat.
DB SLDL 140’s x 12 x 2. (gym only goes up to 150’s, so I’ll either need to expand the rep range or swap to trap bar SLDL with the handles up)
leg curls
weighted back extensions
30 min z3 on stairs, 10 min z1 on bike
Saturday 12.9.2023
There was a wind advisory so ended up not being able to do any moto. Went on a long ride on the bike that was mostly unmeasured, but probably in the neighborhood of 70-minutes of effort. Mostly z1/z2, with some pathetic climbs bumping me up into z3.
Sunday 12.10.2023
Twilight 9 at Torrey Pines. +1 after the most horrendous birdie attempt I’ve probably ever made on the par 5 9th hole. Still kicking myself over that this morning. 8500 steps during golf, 11,7XX total yesterday.
Monday 12.11.2023
Bench Press- 325 x 6 x 3 @ 6,7,7 (1st set was the hardest for the first 3 reps, but then I settled in. Guess I wasn’t warmed up!)
Pendlay Row- 320 x 10 x 3
Dips + 50 x 12 x 3
High pull downs
Triceps press downs
45 min z2 on C2 bike
Tuesday 12.12.2023
Squat- 470 x 6 x 2
Speed Trap bar DL 320 x 2 EMOM x 10
Walking lunges 120 x 12 x 2
Leg extensions
Weighted back extensions
z2 x 40 min
Wednesday 12.13.2023 through Sunday 12.17.2023
8 rounds of golf. Lots of fun. Unimportant to recap here.
Monday 12.18.2023
Low energy and upper body is a bit sore…let’s see how this goes
330 x 6, 315 x 4 x 2 (yeesh, that was bad)
Pendlay Row (strict) 245 x 12 x 3
Dips + 80
High hammer strength pull downs 335
Triceps press downs
20 min stairs + 10 min bike, z2
Tuesday 12.19.2023
HBBS 475 x 6 x 3
Trap Bar Speed DL 335 x 2 x 10
Walking lunges @ 130 x 12 x 2
Leg extensions
Back extensions
40 min z2 stairs and bike
Wednesday 12.20.2023
Walked nine holes and rode the bike for 30 min just to get something in. A bit lighter on the conditioning work this week as that’s transitioning to a new block.
Thursday 12.21.2023
Press- 190 x 6 x 3
Weighted Chins + 30 x 8 x 3
Floor Press (speed) 230 x 3 EMOM x 10 min
1-arm row
preacher curls
30 min z2 on bike
Friday 12.22.2023
Deadlift- 591 x 6, 5, 4 (woof, that escalated quickly)
Belt squat 385 x 10 x 3
Hamstring Curl
Leg Extension
50 min z2 split 50/50 between bike and stairs
This whole week has been very bleh, both in performance and excitement to train. Haven’t really been sleeping well and pretty tired most days. Just need to keep putting in the work and it’ll course correct. Happy Holidays, everyone.
Saturday 12.23.2023
30 min z2 on bike
Sunday 12.24.2023
4 10-minute “fast tempo” motos at Fox Raceway
Monday 12.25.2023
36 holes at Torrey Pines. 28,729 steps. Went 76-81 on North and South courses, respectively. Costly double bogey on 17 on south course, otherwise would’ve been a couple shots better.
Tuesday 12.26.2023
Bench Press- 330 x 6-6-5 (better!)
Pendlay Rows (Strict) - 275 x 10 x 3
Dips +55 x 12 x 3
Pull downs
Press downs
20 min z2, 10 min z3, 20 min z2 on bike, stairs, bike
Tuesday December 27, 2023
Squat- 484 x 6, 5
Speed DL 335 x 2 EMOM x 10
Walking lunges @ 140
Leg extensions
weighted back extensions
80 min z2 on bike
Thursday December 28, 2023
Press- 195 x 6 x 3
Weighted chin up + 45 x 8 x 3
Floor Press 245 x 3 EMOM x 10
1-arm row
biceps curl
60 min z2 on bike
Friday 12.29.2023
Deads- 595 x 6, 5,5
Belt Squat- 365 x 12 x 3
Leg extensions
Leg curls
Back extensions
60 min z2 on bike
Monday 1.1.2024
Bench- 335 x 5 x 3 bench, 264 x 8 x 2 feet up bench
Pendlay Row, strict- 285 x 10 x 3
High Pull Downs @ 335
Dips
Preacher curls
5 min ski erg z3-4, 10 min air bike z2, 5 min ski erg z3-4, 15 min air bike z2
Jordan, you often have 60 minutes of zone 2 cardio listed after your weight lifting session. Do you do the cardio immediately after the workout, later, or does it vary depending on the schedule?
Most of the time it’s right after unless I end up getting on my road bike. In that case, I usually have my roadie in my truck and drive somewhere to pound the pavement.
Tuesday 1.2.2024
Squat- 491 x 6,6,5 (hey, this is the first time in a few weeks that these didn’t feel bad. Neat)
“Speed” DL 1 rep @ 345 every 30s x 15 reps
Walking lunges @ 150lbs
single leg leg extensions
GH hip extensions
40 min z2 (20 min on rower, 20 min cycle)
Wednesday 1.3.2024
50 min z2 split between ski erg and bike
Thursday 1.4.2024
Incline Bench- 280 x 6 x 3
Weighted chins + 50 x 6 x 3
Press 135 x 3 EMOM x 10 min
1-arm chest-supported row
close grip deficit push ups
forearm stuff
30 min z2 on bike
Friday 1.5.2024
Deadlifts- 595-5,5,4
Speed SSB Squats 132.5kg x 2 x 10 EMOM
Bulgarian split squats
leg curls
back extensions
prowler sprints x 3 plates x 20-30s @ RPE 8-9 efforts E2MOM x 20 min
Saturday 1.6.2024
Golf with pops and the season opener of Supermotocross (formerly known as Supercross) in Anaheim. Looked easy for Jett and RJ, but I think Coop and Shimoda will have something to say about this by season’s end.
Sunday 1.7.2024
Off
Monday 1.8.2024
Bench 340 x 5 x 3
Pendlay Row (strict) 290 x 10 x 3 (gonna swap this out with something else next week, as I think it’s a bit too fatiguing for a horizontal pull in this slot)
Close grip incline 225 x 10 x 3
High Pull downs
Concentration curls
50 min z2 on bike
Tuesday 1.9.2024
Slept terribly. Oops
Squat- 190kg x 5 x 3
Mid shin rack pull - 200 x 8 x 2
Bulgarian split squats @ 185
Single leg hamstring curls
Weighted hip extensions
30 min z2 on bike
Wednesday 1.10.2024
Walked 9 holes and did 60 min z1
Thursday 1.11.2024
Incline bench press, paused, 295 x 5 x 3
Weighted chins- 45 x 6 x 3 (used neutral grip on the assisted pull-up machine without assistance. A bit wider and much harder than a chin-up, but this was hard enough)
Speed Press- 145 x 3 EMOM x 10 min
Single arm chest supported row @ 425
OH triceps extension
20 min z3 on stairmill