It’s my own programming. I’ve been doing getting some new ideas that I’ve wanted to try out. I will be getting back to more recognizable training as nationals gets closer.
-Jordan
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Thursday Jan 30, 2025
Larsen Bench 225 x 8, 275 x 8, 315 x 7 @ 8 (can’t count), 275 x 8
Seated DB Press 80 x 10, 90 x 10, 95 x 10 @ 9.5, 85 x 10
V grip pull down 220 x 8 x 2, 200 x 12, 11
Chest supported row
Incline DB biceps curls
40 min z1 bike
Friday Jan 31, 2025
Squat 455 x 4, 495 x 4, 455 x 4 x 2
RDL 455 x 8 x 2, 405 x 8
Hamstring curls (lying)
Hanging knee raises
30 min z2 stairs
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Monday Feb 3, 2025
Bench 350 x 4 @ 8, 295 x 4 x 4
Chin ups + 35 x 8 x 3, + 10 x 12 x 2
Close grip incline 225 x 8, 245 x 8, 260 x 8, 225 x 8
T bar row
Triceps press downs
30 min z2 stairs
Tuesday 2.5.2025
Deadlift 500 x 4, 550 x 4, 610 x 4, 500 x 4
Front squat- 185 x 6, 205 x 6, 225 x 6
Hamstring Curls
Sissy squats (BW)
30 min z2 rower
Monday 2.10.2025
Bench- 374 x 1 @ 7, 330 x 5 @ 8, x 4 x 5 sets (all at 330)
Feet up bench (paused)225 x 7, 275 x 7, 295 x 8
High Pull Down 315 x 12, 10 x 3 sets
35 min z1 bike
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Tuesday 2.11.2025
Squat 550 x 1 @ 7, 440 x 7 @ ~8, 440 x 6 @ 7
Pendulum Squats 315 x 12 @ 9, x 10 @ 9
Chest supported row 320 x 12 @ 9, x 10 @ 7
20 min z2 bike
Thursday 2.13.2025
Close grip bench 308 x 7, 319 x 7 @ 8.5, 319 x 6 x 2
DB Bench 110 x 12, 115 x 12, 120 x 12 @ 9, 120 x 10 @ 9
Lat Pull downs
20 min z2 stairs
Friday 2.14.2025
Deadlifts 639 x 1 @ 7, 539 x 5 x 3
Hack Squat- 315 x 12 @ 9
20 min z2-3 stairs
Monday 2.17.2025
Bench 385 x 1 @ 7, 336 x 5 @ 8, 335 x 4 x 3
Feet Up Bench, paused 308 x 7 @ 9.5, 308 x 6, 5
Pull downs (MAG v-grip) 240 x 7 @ 9, 240 x 7, 6
20 min z2 stairs
(edited to change date…it’s not 2024 anymore lol)
Tuesday 2.18.2025
Squat 561 x 1 @ 7. 445 x 7
Hack Squat 335 x 12, 10
Hip abduction machine
30 min z1 bike
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Hey Jordan,
It looks like you’re still running an Upper/Lower split even leading up to your meet. I have really enjoyed this set up running BB2 4 day and GS&C2 4 day. Is this a subtle change in training philosophy or just changing things up? Would love to see a Strength based template using the model. In my own training, I feel like I can get through the sessions quicker if I am doing an upper/lower instead of full body 4 days a week.
Not really a change in training philosophy. It’s mostly just a personal preference right now- mostly for time purposes as you alluded to. Our new 2nd Generation Strength 1 template has two upper/lower split strength programs.
2.20.25
Close grip paused bench -319 x 7 @ 9, 319 x 5 x 2
Chest supported row - 405 x 7 @ 9, 6 @ 8
DB Bench- 120 x 12 @ 9, 120 x 10 x 2
20 min stairs, 10 min bike
Awesome, thank you for the insight. I will check it out.
Best of luck!
Friday 2.21.25
Deadlift 1 @ 660 @ 7.5, 550 x 5 x 2
Pendulum squat 320 x 12 @ 9
Hip abductor machine
30 min z2 bike
Monday 2.24.2025
Bench 385 x 1 @ 7.5, 339 x 5 @ 8, x 3 x 4
Feet up bench 297 x 7 x 3
Chest supported row 405 x 12 @ 9, 10 x 2
Triceps
30 min z1-2 on bike
Tuesday 2.25.2025
Squat- 573 x 1 @ 7.5, 451 x 7, 5
RDL- 455 x 12 @ 9, x 10
Hip abduction machine
20 min z1-2 on bike
Thursday:
Feeling off today. Haven’t been sleeping a lot recently, but we press on…
Close grip paused bench- 330 x 6 @ 8.5, 330 x 5 x 2
This was supposed to be 7 @ 9, but I called it after 6. I really just wasn’t feeling it mentally for this session, but performance was pretty good 
Chest supported row -410 x 7 @ 8 x 2 (I am probably the only one using 2.5lb plates on plate-loaded machines lol)
DB Bench 115 x 12 @ 9, x 10 x 2
10 min row, 10 min ski erg, 10 min bike (all z2 with some excursions to z3 despite low power ouput. Must be tired)
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Friday:
Deadlift 305kg x 1 @ 8, 255kg x 5 x 2
Hack squats 345 x 12 @ 9, x 10
1 leg hamstring curls
Sit ups
30 min bike z1-2
Monday 3.3.2025
5-3-0 tempo bench 275 x 5 @ 8 x 2 sets (really hard to go that slow, but felt fine)
High Pull Down- 365 x 8 @ 9.5, rest 60s 315 x 8, 5 @ 9.5
Circuit:
standing DB OH press 40’s x 15
15 back extensions
15 push-ups
1 min rest
3 rounds
30 min z1-2 biike
Deloading…