Friday 12.13.24 (cue ominous music)
Deadlift 630 x 3 @ 6-7, 495 x 5 x 3 e3mom (beltless)
Front squat (machine) 405 x 8, 335 x 8 e2mom x 2
Belt squat 365 x 8, 315 x 8 x 2 e2mom
1 leg hamstring curls
back extensions
3 min @ RPE 6-7, 1 min @ RPE 2-3 x 6 rounds (rower)
Monday 12.16.24
Bench- 365 x 3, then 275 x 6 E3MOM x 3 sets
Tbar row- 335 x 8, 295 x 8 e2mom x 3 sets
Hammer strength chest press 315 x 10 @ 10, then 295 x 10 e2mom x 2
Lat pull down- 220 x 8, 200 x 8 x 3 e2mom
OH triceps extensions
triceps press downs
20 min row z2
Tueesday 12.17.2024
Squat 515 x 3 @ 6, then 425 x 5 x 3 E3MOM
Mid-shin block pull- 585 x 6, 495 x 5 x 2 e2mom
belt squat: 275 + quadded mini bands x 10 @ 8, then 245 x 8 x 3 e2mom
Hamstring curl
30 min air bike z1, probably. Watch died.
Thursday 12.19.24
Incline 1ct Paused Bench Press- 325 x 3, 280 x 8, 250 x 5 x 2 E2MOM
Chin ups + 35lbs x 8 x 3
Press 185 x 10, 155 x 8 x 2 e2mom
Seated row
Triceps work
5k row @ 2:25-2:30/500m pace (mostly z1-2)
Friday 12.20.24
Deadlift 290kg/640 x 3, 500 x 5 x 3 e3mom
Belt squat + quadded mini’s 315 x 10, repeat e2mom x 2 sets
Hip thrust- 655 x 8 x 3
Leg extensions
20 min stairs z2/3
Monday 12.23.2024
Bench, paused- 370 x 3 @ 9, 295 x 5 x 2 E3MOM
Chins + 35lbs x 8 x 3
Dips +45lbs x 10, x 8 x 3 E2MOM
Seated row 240 x 10, 220 x 10 x 3 e2mom
OH Triceps extension
20 min row z2
Tuesday 12.24.2024
Squat 530 x 3 x 3
Block pulls (mid shin) 600 x 6 x 3
Belt squat 325 + quadded mini’s x 10-8-8-8
GH Situps
30 min z1 on bike
Monday Dec 30 2024
Trained with @Charlie_Dickson in Scottsdale. Charlie is ~ a week and a half out from his next meet, but luckily it was an accessory-focused workout so I didn’t have to get crazy to keep up with him (sort of)
Larsen bench, paused- 225 x 8., 265 x 8, 280 x 8, 295 x 5 @ 7 (Charlie did this x 8 reps, but I haven’t done larsen bench in years, my lips were chapped, and Charlie is stronger than me)
Chest-supported row- 225 x 10, 275 x 10, 315 x 10, 275 x 12 x 2
Lat Pull down (not sure on loading, but it was heavier than Charlie lol) x 10 x 2, x 15 x 2
Wednesday Jan 1. 2025
Squat- 405 x 5 x 3, 315 x 2 EMOM x 5 (trying to figure out a way to squat more and keep up with recovery, as I think my squat needs some work)
RDL 315 x 8, 365 x 8, 405 x 8, 425 x 8, 455 x 8
Leg extensions
30 min z2 conditioning (bike)
Thursday Jan 2, 2025
Training back-to-back-to-back after today. Oh noes!
Larsen Bench 225 x 8, 265 x 8, 295 x 8 @ 7 (I feel better now), 275 x 8
DB Press- 80’s x 10, 90’s x 10, 100’s x 10 @ 9, 85’s x 10
Lat Pull Down (v grip)
Dumbbell row - 130 x 8 x 2, 115 x 12 x 2
Triceps press downs
Incline DB Biceps curls
20 min z2 on stairs
Friday Jan 3, 2025
Deadlift: 500 x 5, 573 x 5 @ 8, 462 x 5 x 2
Belt squat- 315 x 10, 335 x 10, 365 x 10, 315 x 10
Hamstring curls
seated calf raises (don’t @ me hypertrophy bois)
30 min z2 on bike
Monday Jan 6, 2025
Bench, paused 345 x 5 @ 8, 285 x 5 x 3
Close Grip Incline- 225 x 8, 245 x 8, 255 x 8
Weighted chins
T-bar row 315 x 8, x 10, 275 x 12, 10
Triceps press downs
20 min z2-3 stairs, 20 min z1 rower
Tuesday Jan 7, 2025
Squat 415 x 5 x 3, 320 x 2 EMOM x 5
RDL- 405 x 8, 425 x 8, 445 x 8
Leg extensions
Toes to bar
20 min z1 bike, 20 min z2 bike
Thursday Jan 8, 2025
Larsen Bench (paused) 225 x 8. 265 x8, 300 x 8 @ 8, 275 x 8
Seated Shoulder Press (DB’s)- 75 x 10, 85 x 10, 95 x 10 @ 9, 85 x 10
Lat Pull Down (v grip)
Seated Row (wide grip)
Triceps press downs (v grip)
20 min z1 on rower, 20 min z3 on bike
Friday January 9th, 2025
Deadlift 585 x 5 @ 7.5, 495 x 5 x 2
Belt squat + quadded mini’s 350 x 8 x 2, 315 x 12, 10
Hamstring curls
30 min z2 bike
Monday January 13, 2025
Bench - 350 x 3 @ 7 (terminated set early with some L shoulder “ick”), 295 x 5 x 3
Incline close grip 225 x 8, 245 x 8, 255 x 8
Chin-up +35 x 8 x 2, BW x 12 x 2
t bar row- 335 x 8,7, 315 x 11,10
triceps
30 min z2 bike
Tuesday Jan 14, 2025
Squat x 425 x 4 x 4, 330 x 2 EMOM x 5
RDL 405 x 8, 425 x 8, 455 x 8
Leg extensions
Aerobic intervals on stairs x 30 min (3 min “hard”, 1 min “easy” x 5 rounds, 5 min warm up and down)
Thursday Jan 16, 2025
Larsen bench- 225 x 8, 265 x 8, 305 x 8, 275 x 8
Seated DB OHP: 80 x 10, 90 x 10, 100 x 8, 85 x 10
Chest supported row -365 x 8 x 2, 315 x 12,10
V grip pull down
20 min z3 stairs
Friday Jan 17, 2025
DL 595 x 5 @ 8, 500 x 5 x 3 (beltless, no straps)
Belt Squat- 365 x 8 x 4
Lying hamstring curl 170 x 8 x 2, 150 x 12,10
Toes to bar
Been sleeping very poorly as of late. Hope it passes so I can keep this mini-run of success going. Sometimes I feel that my work:life balance is not as it should be, with a bit of anxiety developing as a result. It’ll pass.
Meanwhile, trying to find a Powerlifting America meet to qualify for nationals is in process 
Sunday Jan 19, 2025
Moved the session up since I’m playing golf Monday. Wasn’t feeling particularly awesome, so I swapped Days 1 and 3 around to try and give my “main” bench a better opportunity to go well. Silly me.
Larsen Bench- 225 x 8, 265 x 8, 310 x 8 @ 8 (LP FTW*), 275 x 8
chest supported row 370 x 8 x 2, 315 x 12,12
standing BTN press 135 x 10, 155 x 10, 165 x 10
V grip pull down 220 x8 x 2, 200 x 12,10
Triceps press downs
20 min stairs @ z2-3, 20 min z1 bike
Tuesday Jan 21, 2025
Squat 405 x 5, 425 x 5 , 435 x 5, 440 x 5 (L hip a little sensitive today), then 275 x 2 EMOM x 5
RDL 455 x 8 x 3
Split squats (tempo, 80’s)
1 leg hamstring curls
Copenhagen planks
30 min z1-2 bike