11/6/24
Paused 30 degree Incline bench - 165x4@7-8…who knows - 3 sets of 4@155lbs6-7
V-Grip Pulldowns - 135x7@6,6,7,7 - 4 sets (Linear progression on its way?)
Wide Grip Cable Rows - 80lbs 3 sets of 8@7
2-1-0 DB Bench - 4 sets of 8@ 40lbs@6-8
Leg Press Calf Raises - 4x11,11,11,13 + Lengthened Partials@25lbs
30 Minute Airdyne - Did it Hated it today. LOL. Performance wise it wasn’t there.
11/8/24
Talked to J about some adjustments. I’m feeling better, but still quite worn down and more pain than I’m comfortable with. I’m thinking more of block periodization type approach with Tempo Training being emphasized during the (General/accumulation) blocks. For some reason I’ve been getting chewed up by the “HeAvY” training when it continues for a couple months.
Beltless Sumo Pulls - 225x4@8, then 3 sets of 4@ 205
2-1-0 Leg Press - 4 sets of 9@130
One Leg Hip Thrusts - 3 sets of 8@ bodyweight @6,7,8 (PR here)
Back Extensions - Bodyweight - 3x7@6
Hanging KTEs - 3x9,8,8@6-7 (PR on first set of 9)
Concentration Curls - 4x10@25s
2-0-0 One arm rope extensions - 4x9@7
Z2 Row - 20 minutes +Z2 10 minute walk
11/9/24
7.5 minute bike - 2.5 minute rest - 3 rounds
11/10/24
Preacher curls - 4x8@9
2-0-0 overhead extensions - 4x8@7
Bodyweight calf raises - 4x12@7
30 minute Z2 Bike
11/11/2024
Warm-up: 4 way wrist Stretch
2-0-0 Front Squats (with Belt) - 135x3@5 (No belt) - 185x3@6, 185x3@6.5
One Leg Hip Thrust - BWx10@6, Bw (+2.5)x10@7, BW(+5)x10@8
Lunges (with DBs) - 10sx12@6, 15sx12@7, 20sX12@8
Sled Drags + 140lbs - Every 2 minutes for 14 minutes @ RPE 5
30 minute Z2 Airdyne
11/13/24
Pain seems to be dissipating already!
2-1-0 Wide Grip Bench - 205x3@5, 215x3@6, 220x3@7
One Arm Pulldown - 70x8@7, 70x8@7
2Ct Neutral Grip Seated Row - 100x8@6, 107.5x8@7, 115x8@8
Paused DB Shoulder Press - 25sx8@6, 35sx8@7, 45sx8@7
Incline 2-0-0 Curls (20sx8 - 5 sets@7) + 2-0-0 Vgrip One Arm Pushdowns (20x8 - 5 sets@7)
Seated 2-0-0 DB Calf Raises - 15-25x8s - 5 sets @7
20 Minute Z2 Incline walk
10 Minute Z2 Ski
11/15/24
Warm-up
Samson Stretch: 3x(:30)
SLDL (+ Belt) - 285x4@8, 265x4 - 3 sets
Hatfield Split Squat - 50x8@7 - 2 sets
Farmer’s Carries - 50xlbs x 20 yards - 14 minutes
Hamstring Curls - 3x12
Maybe Cardio later….Maybe Not lol
11/17/24
2-0-0 Hammer Curls - 5x10@25s@7
Tricep Kickbacks - 5x12@10lbs@7-8
Bodyweight Banded calf raises - 5x11@7
Planks - (:25work/:40Rest) - 5 rounds
V-Ups - 4x5
7.5 Minute Row + 7.5 Minute Bike (x2)
11/18/24
Warm-up: 4 Way Wrist Stretch
2-0-0 Front Squats (with Belt) - 135x3@5 (No belt) - 195x3@7, 175x3@6-7 - 2 sets
One Leg Hip Thrust - BWx10@8 - 3 sets
Lunges (with DBs) - 25s x 12@7, 20x12s@7-8 - 2 sets
Sled Drags + 70lbs - Every 2 minutes for 16 minutes @ RPE 5
11/20/24
2-1-0 Wide Grip Bench - 215x3@7, 200x3x2sets
One Arm Pulldown - 60x9@7 - 3 sets
2Ct Neutral Grip Seated Row - 85x8@8 - 3 sets
Paused DB Shoulder Press - 40sx8@7.5-8 - 3 sets
Incline 2-0-0 Curls (25sx8 - 5 sets@7) + 2-0-0 Vgrip One Arm Pushdowns (20x9 - 5 sets@7)
Seated 2-0-0 DB Calf Raises - 25-30x8s - 5 sets @7
30 Minute Z2 Airdyne
11/15/24
Warm-up
Samson Stretch: 3x(:30)
SLDL (+ Belt) - 215x3@8, 195x3 - 2 sets
Hatfield Split Squat - 50x8@7 - 3 sets
Farmer’s Carries - 65xlbs x 20 yards - 14 minutes
Hamstring Curls - 4x8
Again Maybe Cardio Later….Maybe Not lol
4min Bike@8 - 3 minute @3 - 3 rounds
4 min Run@8 - 3 minute @3 - 1 round
2-0-0 Hammer Curls - 5 sets of 10
Tricep kickbacks - 5 sets of 11
V- ups - 5x5@6
Planks - (:20) (:40rest) - 5 rounds
11/25/24
Warm-up: 4 Way Wrist Stretch
2-0-0 Front Squats (with Belt) - 135x3@5 (No belt) - 175x37, 155x3@7 3 sets
One Leg Hip Thrust - BWx10@8 - 3 sets
Lunges (with DBs) - 15s x 12@7 - 3 sets
Sled Drags + 50-100 - Every 2 minutes for 20 minutes @ RPE 5-6
11/27/24
2-1-0 Wide Grip Bench - 200x3@7, 185x3x3
One Arm Pulldown - 60x9@7-8 - 4 sets
2Ct Neutral Grip Seated Row - 90x8@8-9 - 3 sets
Paused DB Shoulder Press -37x8@8 - 3 sets
Incline 2-0-0 Curls (25sx8 - 5 sets@7) + 2-0-0 Vgrip One Arm Pushdowns (25x10 - 5 sets@7)
Seated 2-0-0 DB Calf Raises - 25x11- 5 sets @7
30 Minute Z2 Bike
11/30/24
Warm-up
Samson Stretch: 3x(:30)
SLDL (+ Belt) - 225x3@7, 200x3 - 3 sets
Hatfield Split Squat - 50x8@7 - 3 sets
Farmer’s Carries - 80xlbs x 20 yards - 14 minutes
Hamstring Curls - 4x12
10 minute Incline Walk
20 Minute Row zone 2
11/25/24
Warm-up: 4 Way Wrist Stretch
Front Squats (with Belt) - 135x3@4 (No belt) - 185x3@6, 210x3@8, 190x3x3
One Leg Hip Thrust - BWx10@8 - 3 sets
Lunges (with DBs) - 15s x 12@8 - 3 sets
Sled Drags + 60 - Every 2 minutes for 20 minutes @ RPE 5-6
Long Weekend, minimal sleep, Fertility clinic, HIGH stress at work, lost like 5 clients for $$ reasons these last few weeks.
Back to work :)…Just wanted to note.
11/27/24
2-1-0 Wide Grip Bench - 225x3@7.5, 205x3x3
One Arm Pulldown - FORGOT LOL
2Ct Neutral Grip Seated Row - 110x8@8-9 - 2 sets
Paused DB Shoulder Press -40x8@8 - 3 sets
Incline 2-0-0 Curls (25sx9 - 5 sets@7) + 2-0-0 Vgrip One Arm Pushdowns (25x19 - 5 sets@7)
Seated 2-0-0 DB Calf Raises - 30x9- 5 sets @7
15 Minute Z2 Bike
15 minute Z2 Jog
11/30/24
Warm-up
Samson Stretch: 3x(:30)
1" Deficit SLDL (+ Belt) - 295x3@8 (PR), 265x3 - 3 sets@7ish
Hatfield Split Squat - 60x8@7 - 3 sets
Farmer’s Carries - 85xlbs x 20 yards (4 rounds) then 60lbs x 20 yards (3 rounds) - 12 minutes
Hamstring Curls - 4x12
V-ups - 5 sets of 7@6-7
15 minute Incline Walk
15 Minute Airdyne zone 2
12/8/24
2-0-0 Banded Calves - 5x12@7
2-0-0 Hammer Curls - 5x10@7
Tricep DB Kickbacks - 5x12@7
5 Planks - (:20-:30) - :40 Rest
Airdyne - 3 Rounds - 4 minutes @8, 3 minutes@3
Rower - 2 Rounds - 4 minuites@8, 3 minutes@3
12/9/24
Warm-up: 4 Way Wrist Stretch
Front Squats (with Belt) - 135x3@4 (No belt) - 135x3@6, 180x3@8, 160x3x3
One Leg Hip Thrust - BW (+2.5) x10@8 - 3 sets
Lunges (with DBs) - 20s x 12@8 - 3 sets
Sled Drags + 700 - Every 2 minutes for 20 minutes @ RPE 5-6
30 Minute Z2 Bike
12/11/24 (SHIT TON of training volume) 2 weeks from Christmas…
2-1-0 Wide Grip Bench - 215x3@7.5, 200x3x3
(Warm-up - DB Pullover - 3x13@25lb + (:20) Chin Grip Dead Hang)
One Arm Pulldown - 50x8, 55x8 - 3 sets
2Ct Neutral Grip Seated Row - 85x8@8-9 - 4 sets
Paused DB Shoulder Press -35x8@8 - 3 sets (Felt weird)
Incline 2-0-0 DB Curls (20sx9 - 5 sets@7)
2-0-0 V-Grip One Arm Pushdowns (35x9 - 5 sets@7) (PR)
Seated 2-0-0 DB Calf Raises - 30x9- 5 sets @7
10 Minute Z2 Bike
20 minute Z2 Jog
12/13/25
Warm-up
Samson Stretch: 3x(:30) + 3 sets of 5 (per side) dead Bug
1" Deficit SLDL (+ Belt) - 265x3@8, 240x3 - 3 sets@7ish
Hatfield Split Squat - 50x8@7 - 3 sets
One Arm Farmer’s Carries - 60lbs x 20 yards - E2MoM - 12 minutes
Hamstring Curls - 4x12