This is awesome thank you for sharing
Thanks for following along 
Friday 1.12.2024
Deadlift-600 x 5 x 3 (niceeee)
SSB Speed Squats- 291 x 2 EMOM x 10 min
Lying Leg Curls
Leg extensions + Calves superset
Weighted abs
5 min easy warm up, 20 min z3-4 on rower, 5 min cool down
Sunday 1/14/2024
Bench Press: 352 x 5,5,4
Chest-supported row x 10 x 4
Close Grip Incline Bench - 230 x 10 x 3
High Handle Pull Downs
Blood flor restriction preacher curls
20 min z2 on bike, 20 min z3 on stairs
Monday 1/15/2024
Squat- 495 x 5, 4
Mid Shin Block Pull- 561 x 6 x 2
Bulgarian Split Squats
Hamstring Curls
Weighted situps
10 min z2, 20 min z3 (rower)
Lopped a set off everything because I’m training 3 days in a row, tired, and trying to get everything hammered out before leaving for Australia.
Tuesday 1.16.2024
Incline Bench- 295 x 5 x 3
Pulldown
Speed Press 145 x 3 EMOM x 10
1-arm row
BFR Overhead Triceps Extensions
40 min z2 on bike
You may not care much, but please share your isolation numbers too!
Friday 1.19.2024 (in Sydney!)
Deadlift- 606 x 5,4
Leg Press (unsure of weight, but 5 plates per side, low foot placement) x 10 x 4
Lat Pull down 185 x 15 x 3
Leg extension x leg curl superset
Not exactly the session I had planned exercise wise, but got most of it in!
Bondi to coogee walk for conditioning today
Monday 1.22.2024 (Sydney)
Bench 330 x 5 x 2, 275 x 5 x 4
Seal Rows 80 x 10 x 4
Incline close grip, paused, 105 x 10 x 3
Lat Pull down 100 x 12 x 3
BB Biceps Curls 35 x 15, 15,13
20 min z2 on air bike
Tuesday 1.23.2024 (Sydney)
Paused Squat, no belt (back was tweaky) 160kg x 5 x 4
Mid shin rack pull 260kg x 8 x 2
Split Squat 60kg x 12 x 3
Leg extensions
Reverse Hypers
Thursday 1.25.2024 (Perth)
Incline Bench, paused 135kg x 5 x 3
Seated row - 90kg x 12 x 4
Press 65kg x 3 EMOM x 10
Lat Pull Down- 85kg x 15 x 4
Concentration Curls
Bike x 25 min z2
1.26.2024 (Perth)
Deadlifts 623 x 5, 407 x 8 x 3 (RDL)
Leg Press x 12 x 4 (5pps)
Lying leg curl
Leg Extensions
Knees to elbows x 3 sets
What intensity are these lifts at usually? E.g is that last deadlift at 7 or 8?
Most of the time I’m trying to keep compound lifts in the 6-8 range, isolation lifts in the 6 to 10 range.
Tuesday 1.30.2024
Landed in LAX at 6am, drove back to San Diego, took a 4 hour “nap”, and headed to the gym.
Bench: 330 x 6 x 2 @ 7, 8
Chin ups: +15kg x 8 x 3
Seated DB Press- 85 x 12 x 3 @ 6,7,7
Seated Row
BFR Triceps extensions
30 min z2 on bike
Wednesday 1.31.2024
HBBS: 440 x 6 x 2 @ 6,6
Deficit DL, beltless- 500 x 8 x 2
Bulgarian Split Squat @ 185 x 12 x 2
Hamstring Curl
Hip extensions
20 min z3 on stairs, 20 min z1 on bike
Thursday 2.1.2024
Incline Bench 300 x 6 x 2 @ 7, 8
Chest Supported Row 365 x 10 x 3
Bench + micro mini bands - 225 x 3 EMOM x 10
Assisted wide grip pull ups
BFR Biceps
30 min z2 on bike
1 Like
Friday February 2.2.2024
Deadlifts 500 x 6, 528 x 6 @ 6, 550 x 6 @ 7 (low back has been a bit tight since getting back from Oz. I’ll work through it, but this was enough for the day)
Belt Squat- 405 x 10, 8,8
Hip Thrust- 405 x 12 x 3
BFR Leg Extensions
Weighted Back Extensions
30s prowler pushes e2mom x 20 min
Monday 2.5.2024
Bench 330 x 6 x 3 (go up next week)
Chest Supported Row 425 x 10 x 4
DB Press 90 x 12-12-10
Assisted wide grip pull ups
BFR OH Triceps extensions
10 min z1, 10 min z3, 10 min z2 on bike
Tuesday 2.6.2024
Squat up to 210kg x 1, ouchie from everything > 120kg. Backed it down to 3-0-3 tempo squats at 120 x 10 x 3
2" deficit DL- 507 x 10. Didn’t feel bad, but not exactly good either. Will probably swap this to tempo RDL’s
Bulgarian split squats
BFR hamstring curls
Back extensions
40 min z2
Well, I think my back is finally annoying me enough to warrant programming something differently in training. It’s interesting, because I can focus and dissociate long enough to squat and pull > 500 and 600, respectively…but it’s just not pleasant to train with this left lower back “tweak”. I was hopeful it would just go away before I got motivated enough to do change my program, but here we are. Should clear up quickly. Thinking the following subs:
Squat > 3-0-3 tempo squat
DL> 3-0-3 tempo DL
2" deficit DL> tempo RDL
SSB Squat > pendulum or hack squat
Direct work> back extensions, jeffersons, hip thrusts, cossack squats
Wednesday 2.7.2024
20 min z2 bike
20 min z3 row
20 min z2 bike
The notes about feelings of working through back tweaks are invaluable.
Gracias. We’ll see how it goes, but I’m hoping just a brief pause in the action…
Thursday 2.8.2024
Incline Bench, paused- 305 x 6,5,5 (@7,8,8)
Chin ups + 45 x 8,8,6
Speed Bench -235 x 3 EMOM x 10
High Iso Pull downs
BFR Biceps
20 min z1, 30 min z2 both on bike
Friday 2.9.2024
Hip Thrusts- 585 x 6 x 2
Belt Squat- 365 x 10 x 3
3-0-3 tempo DL 308 x 10 x 2
BFR Leg Extensions
GHD Sit ups
10 min z1 on bike, 20 min z3 on rower
Sunday 2.11.2024
Traveling a lot this week, so accelerating the training schedule
Pendulum Squat- 315 x 6 x 3, @6,7,7
Hip Thrusts -365 x 10 x 3
Bulgarian Split Squat- 185 x 12 x 3
Lying Hamstring Curl
Played 9 at Torrey Pines because the sun is finally out.
Heading to Seattle tomorrow to train with Claire.
Monday 2.12.2024 (Seattle)
Bench, paused- 330 x 6 x 2, 275 x 5 x 4
Seated Row -220 x 10 x 4
Dips x 18,15,12,11
Lat Pull downs
Rope triceps press downs
30 min z2 on air bike