4/20/26
Hatfield Squat - 300x5@7 - 3 sets (maybe a tad low)
DB SLDL over the rack - 12sx10@9 3x8@8
40 minutes of Biking
4/20/26
Hatfield Squat - 300x5@7 - 3 sets (maybe a tad low)
DB SLDL over the rack - 12sx10@9 3x8@8
40 minutes of Biking
4/23/26
Wagon Wheel Deadlift - 265x5@7 - 3 sets
Bulgarian Split Squat - (BW)x10@9, (BW)x7@8- 3 sets
40 minute Bike
Press - 120x5@7- 3 sets
DB Rows - 65x10@9, 3x7@9
Curls/pushdowns/calf raises - 4 rounds
40 min bike
4/27/26
Hatfield Squat - 275x6@7 - 3 sets
DB SLDL over the rack - 10sx10@9 3x7@8
40 minutes of Biking
4/28/26
15° incline bench - 200x5@7 - 3 sets
Wide Grip Lat Pulls - 120x10@9, 120x8 - 3 sets
30 minute walk/jog
4/30/26
Wagon Wheel Deadlift - 275x6@7 - 3 sets
Bulgarian Split Squat - (BW)x10@9, (BW)x7,7,9@8- 3 sets
40 minute Bike
Press - 1215x5@7- 3 sets
DB Rows - 60x10@9, 3x7@9
Curls/pushdowns/calf raises - 4 rounds
30 min run
Hatfield Squat - 305x5@7 - 3 sets
DB SLDL over the rack - 10sx10@9 3x7@8
40 minutes of Biking
5/5/26
15° incline bench - 195x5@7 - 3 sets
Wide Grip Lat Pulls - 155x10@9, 155x8 - 3 sets
30 minute walk/jog
5/7/26
Wagon Wheel Deadlift - 300x5@7 - 3 sets
Bulgarian Split Squat - (BW)x10@9, (BW)x8@8- 3 sets
30 minute Bike intervals
5/11/26
SSB Box Squat (belted)- 150x5@6, 160x5@7, 170x5@8 - 3 sets
Hip Thrust - 115x8@7, 125x8@8, 135x8@9
40 minutes of biking
5/12/26
TNG Bench - 215x5@6, 225x5@7, 235x5@8
V-Grip Lat Pulls - 155x8@7, 175x8@8, 180x8@9 (PR!)
30 minute walk/jog
5/14/26
RDLs - 205x5@6, 225x5@7, 275x5@8
Step-ups on wood box - 3 sets of 8 per leg (BW, BW+5, BW+10)
Bike 30 min
5/15/26
High Incline 55° Bench - 135x5@6, 155x5@7, 165x5@8
Chest supported row - 45x8@7, 55x8@8, 70x8@9
Running for 30 minutes
5/18/26
SSB Box Squat (belted)- 190x5@7, 190x4@6, 190x3@6
Hip Thrust - 160x8@9, 160x8@8, 160x7@8
40 minutes of biking
5/19/26
TNG Bench - 205x5@6 - 3 sets
V-Grip Lat Pulls - 140x8@9, 140x6@8 - 2 sets
30 minute bike
Those are massive numbers for the overhead press and power clean. Dropping down to 216 pounds bodyweight while trying to maintain that level of strength takes serious discipline. Good luck with the log updates.
5/21/26
RDLs - 185x5@7,6,6 - 3 sets
Step-ups on wood box - 3 sets of 8 per leg (BW+25)
Bike 30 min
5/22/26
High Incline 55° Bench - 160x5@6, 160x4@6, 160x4@6
Chest supported row - 50x8@9 - 2 sets of 6@55@8
Biking for 30 minutes
5/25/26
SSB Box Squat (belted) 140x5@7 - 140x4@6 - 2 sets
Hip Thrust - 140x8@9, 140x6@8 - 2 sets
40 min bike