Super excited for this template to drop. Any update on that release date?
No real updates other than I’m continuing to work on it and it’s pretty close. I probably need to put another 5-6 hours into it to wrap it up.
Tuesday 2.13.2024 (Seattle)
3-0-3 tempo squat- 275 x 12 x 3
Speed Bench - 107,5kg + micro mini’s x 3 EMOM x 10
Chest Supported row
3-0-3 tempo RDL 286 x 12 x 3
30 min z2 on air bike
Wednesday 2.14.2024 (San Diego)
Hip Thrust 600 x 6 x 3
Incline paused bench- 315 x 5-4-4
Belt Squat 380 x 10 x 3
Cable Row 210 x 12 x 4
BFR Leg Extensions
BFR Curls
10 min z1 on bike, 20 min z3 stairs, 10 min z1 on bike
Monday 2.26.2024
Deadlifts, 3-0-0 tempo (concentric tempo) 505 x 5 x 3
Close grip incline bench press 275 x 5 x 4
Pendulum Squat 315 x 12 x 3
Lying Hamstrings Curl 155 x 10 x 4
Forearm wrist roller
20 min z2 on bike, 20 min z3 stair master
This is my day 3 workout, but the gym was packed yesterday and I didn’t want to wait for a squat rack. I figured since I’m still doing some low back pain rehab work, this was fine.
Tuesday 2.27.2024
Bench Press -352 x 4 x 3
3-0-0 tempo SSB 325 x 8 x 3
DB Incline - 110 x 12 x 4
DB Laterals
Wrist roller
10 min z1 on rower, aerobic intervals (z3-4), 10 min z1
Wednesday 2.28.2024
60 min z1-2 on bike + walked ~15,000 steps on the golf course
Thursday 2.29.2024
3-0-3 tempo HBBS- 405 x 5 x 3 (back is feeling better. not quite “there” yet, but it’s improving)
Floor press 320 x 8 x 3
RDL’s 396 x 12 x 3
Upright rows
forearm work
45 min z2 on bike
Monday 3.4.2024
Squat (normal tempo) 405 x 8 x 3 (no pain!)
Floor Press 325 x 8 x 3
RDL 415 x 12-12-10
Walking lunges w/ 90
10 min bike @ z1
20 min stair master @ z3
10 min bike @ z1-2
1 Like
Tuesday 3.5.2024
Woke up today with a wild hair to do a BB show before my birthday this year. I’m going to chalk this up to temporary insanity for the time being. If the thought persists, maybe I’ll sign up and force myself to do it. It’s more out of curiosity than anything else, but we’ll see!
Bench press, 358 x 4 @ 7.5, 314 x 4 x 5
SSB Squats- 405 x 8 x 3 (no pain)
Seated Row
DB laterals
forearm roller
40 min z2 on bike
1 Like
how in the world do you put a 600 pound barbell in your lap ?
The machine I was using has like a seatbelt mechanism that secures a pad across the hips. It’s not too bad!
Thursday 3.7.2024
Deadlift-550 x 8 x 3 (normal tempo, no pain)
Belt Squat 315 x 12, x 10 x 3 (close stance, vertical, slow tempo)
Feet up 3ct bench- 315 x 5 x 2, 275 x 5 x 2
lying leg curls
OH Triceps extensions
10 min row @ z2, 3 min @ 8, 1 min rest -5 rounds on rower, 10 min bike cool down z1
Is this still the new Gen S&C 2 template? I’m trying to decipher your program—looks like you switched it up recently.
Running a block of PB III right now. I am considering a meet in summer, but not sure yet. I just wanted something a little different for a block while I suss out any competitive plans for the summer and fall.
3.11.2024
Light on my side as my ego becomes…
HB Squat 425 x 8 x 4 sets (wanted to go heavier, but this was probably the limit of my tolerance. Will swap to sets of 6 next week)
Floor Press -330 x 6 x 3
SLDL 315 x 10 x 4 (will add deficit next week and reduce rep scheme to 8’s)
Lunges, calves, forearm work
40 min z2 on bike
I’m getting the itch to compete in something, which may serve as a distraction from life. I’m not competitive enough racing dirt bikes for that to scratch the itch, so maybe another PL meet pending how the next few weeks of training go. Like I mentioned above, I have had a wild hair to do a bodybuilding show before 40. That would be a different type of fun. I suspect if PL is off the table for a PR meet before the end of the year, I could be convinced to sign up for a show. I’ll keep grinding away at moto, but I just have a lot of wood to chop before I’m on par with the guys in the vet pro class.
3.12.2024
Bench 375 x 1 @ 7, 291 x 5 x 5 sets
Belt squat, 2ct paused -335 x 6 x 4
DB OHP 90 x 10 x 4
Pull-ups + 35 x 8 x 4
50 min z2 on bike
3.14.2024
Deadlift - 562 x 8 x 3
Split Squats 185 x 10 reps each side x 3
Close grip incline bench 275 x 5, 225 x 8 x 3
Biceps
Forearms
10 min z1 on bike, 20 min z2-3 on stairs, 10 min z1 on bike
Got what appears to be a Dupuytren’s nodule in my palm over the flexor tendon to my 3rd digit. It mostly bothers me on bench press and DB work of all kinds. I’ll probably get it injected with a steroid and lidocaine to see if it resolves. Otherwise I’ll need to get surgery to fix it. It’s not bad enough to make me NEED surgery, but I also don’t want to let it linger.
3.18.2024
Hand is not doing so hot with this nodule. Just trying to get some work in, but taking some liberties where I need to
HBBS 425 x 5 x 4
Hip Thrusts 515 x 10 x 4
Belt squat bulgarian split squats 185 x 12 x 4
Hamstring curls (seated)
Calves
back extensions on GHR
20 min z1-2 on bike, 20 min z3 on stairs
3.19.2024
Pendlay Row w/ straps (seemingly fine on hand) 245 x 8 x 4
Lat Pull down, paused on chest 180 x 10 x 4
Seated Machine Press, neutral grip -275 x 12 x 4
BTN Press 135 x 10-10-9-8
1-arm cable lateral raises
biceps curls (with straps lol)
15 min z1 in air bike, 30 min z2-3 on rower, 10 min cool down z1-0 on bike
Went to ol Dr Google. That nodule sounds painful and a pain in the ass.
any luck getting it to dissolve?
I think I stopped it from growing for the time being. It’s been relatively symptom free the past few days so I’ve been able to have some fun.
3.21.2024
SLDL off 2" deficit- 405 x 8 x 3
Leg Press -585 x 10 x 4
Lying leg curl
Leg extensions
Calves
Back extensions
40 min z2 on c2 bike
3.22.2024
Bench -385 x 1 @ 7, 295 x 5 x 5
Hammer Strength Pull down 315 x 12 x 4
Machine Dips 225 x 12 x 4
1-arm DB row 125 x 10 x 3 each side
Machine fly
triceps press downs
20 min z1 bike, 20 min z2-3 rower, 10 min z1 bike
Back at it again with logging. Training had been going well, pulled a PR (340kg) about 2-weeks ago, but have been on a pivot block for ~ 1.5 weeks since then. Today was my first day back.
Thursday 6.13.2024
Bench, paused: 320 x 5 x 3 (RPE 6,6,7). Will go up next week.
Press: 185 x 8 x 3 (RPE 6). Will also go up next week
Pendlay Rows: 275 x 8 x 3. Will stay and max our rep range next week (10’s) hopefully
V grip pull down
30 min z2, stairs