Wednesday 03/16/2022
Power Builder 1, Week 1, Day 3
SSB Squat: 165 x 10 @ 7; 175 x 10 @ 8; 185 x 10 @ 9;
Comp Bench: 185 x 6 @ 7; 205 x 6 @ 8; 215 x 6 @ 9;
Pendlay Row: MYO-Reps Activation set 115 x 16; 115 x 5 x 4; 115 x 4 x 2; 115 x 3 x 2
Triceps Pushdown: 65 x 12 x 2
Dumb bell curls: 30 x 12 x 2
Chin-ups: 7 minutes AMRAP - 16 (these felt very week, possibly because of the MYO-Rep rows, which were new to me; that, and the training lag over the past couple of weeks)
Friday 03/18/2022
Power Builder 1, Week 1, Day 4
Deadlift: 245 x 6 @ 6; 275 x 6 @ 7; 295 x 6 @ 8 (all of these were 1 RPE below prescribed - I have to tone it down when the discs are wreaking havoc).
Close Grip Bench: 165 x 8 @ 7; 175 x 8 @ 8; 185 x 8 @ 8.5 (should have set my sights slightly higher)
Dumbbell Overhead Press: 70% AMRAP (guess, but maybe close) 40 x 14 (each arm, done together), 30 x 12 x 2
Saturday 03/19/2022
Power Builder 1, Week 1 Day 5
25 Minutes LISS Cardio: slow run 2.2 miles
7 Minutes Planks - 20 sec engage / 40 sec rest x 7
Monday 03/21/2022
Power Builder 1, Week 2, Day 1
Squat: 245 x 6 @ 6; 250 x 6 @ 7; 255 x 6 @ 8 x 2
Overhead Press: 115 x 6 @ 6; 130 x 6 @ 7; 135 x 6 @ 8 x 2
Romanian Deadlift: 165 x 10 @ 6; 175 x 10 @ 7; 185 x 10 @ 8 x 2 (my limitation here seems to be grip strength more than anything else)
Triceps Pushdown: 65 x 12 x 2
Dumb Bell Curl: 35 x 12 x 2 (wanted to do 30s, but they were unavailable - these were doable, but RPE slightly higher than what I wanted).
Postponed cable rows for Friday due to time.
Wednesday, 03/23/2022
Power Builder 1, Week 2, Day 3 (postponed Day 2 for Thursday in lieu of Tuesday)
SSB Squat: 155 x 10 @ 6; 165 x 10 @ 7; 175 x 10 @ 8 x 2
Bench Press: 175 x 6 @ 6; 190 x 6 @ 7; 205 x 6 @ 8 x 3;
Pendlay Row: MYO-Reps Activation set 115 x 16; 115 x 5 x 6; 115 x 4 x 3; 115 x 3 x 1
Triceps Pushdown: 65 x 12 x 2
Dumb Bell Curl: 30 x 12 x 2
Chin-ups: Body weight 7 minutes AMRAP: max 5, total 19
Thursday, 03/24/2022
Power Builder 1, Week 2, Day 2 (pushed from Tuesday)
25 minutes LISS cardio run/jog 2.25 miles
7 Minutes Planks - 20 sec engage / 40 sec rest x 7
Friday, 03/25/2022
Power Builder 1, Week 2, Day 4
Deadlift: 255 x 6 @ 6; 275 x 6 @ 7; 295 x 6 @ 8 x 2;
Close Grip Bench Press: 165 x 8 @ 6; 175 x 8 @ 7; 185 x 8 @ 8 x 2; 185 x 8 @ 9 (it was supposed to be @8 x 3, but the last set was harder than expected).
Dumbbell Overhead Press: 70% AMRAP 40 x 14 (each arm, done together), 30 x 12 x 2
Seated Cable Row: 7 minutes AMRAP 100 x 14, 100 x 12 x 4; 100 x 10 x 2
Saturday, 03/26/2022
Power Builder 1, Week 2, Day 5
25 minutes LISS cardio run/jog 2.28 miles
7 Minutes Planks - 20 sec engage / 40 sec rest x 7
Monday, 03/28/2022
Power Builder 1, Week 3, Day 1
Squat: 230 x 6 @ 6; 245 x 6 @ 7; 255 x 6 @ 8 x 3
Overhead Press: 115 x 6 @ 6; 125 x 6 @ 7; 130 x 6 @ 8 x 2; 125 x 6 @ 9
Romanian Deadlift: 165 x 10 @ 6; 175 x 10 @ 7; 185 x 10 @ 8 x 2
Triceps Pushdown: 65 x 12 x 2
Dumb Bell Curl: 35 x 12 x 2
Wednesday, 03/30/2022
Power Builder 1, Week 3, Day 2 (switched cardio schedule around to accommodate HIIT, so what was Day 3 is now Day 2 and vice versa)
SSB Squat: 160 x 10 @ 6; 170 x 10 @ 7; 180 x 10 @ 8 x 3
Bench Press: 185 x 6 @ 6; 205 x 6 @ 7; 210 x 6 @ 8 x 3;
Pendlay Row: MYO-Reps Activation set 135 x 16; sets 2/ 20 sec rest: 135 x 5 x 3; 135 x 4 x 4; 135 x 3 x 3
Triceps Pushdown: 65 x 13 x 2
Dumb Bell Curl: 35 x 12 x 2
Chin-ups: Body weight 8 minutes AMRAP: max 5, total 21
Thursday, 03/31/2022
Power Builder 1, Week 3, Day 3
HIIT: C2 Rower 20sec sprint / 100 sec rest x 10. Did not get a pic, but averaged about 106 m per sprint
Skipped planks due to time.
Friday, 04/01/2022
Power Builder 1, Week 3, Day 4
Squat for Warm-up: 45x10; 135x10 (when dead lifts are first, I find that squats help me loosen up better)
Deadlift: 275 x 6 @ 6; 295 x 6 @ 7; 305 x 6 @ 8 x 3
Close Grip Bench Press: 165 x 8 @ 6; 180 x 8 @ 7; 185 x 8 @ 8 x 2; 190 x 8 @ 8.5 (I added 5 on the last set to help me dial in my RPE and see if I was on the right track - I was)
Dumb Bell Overhead Press: 40 x 14 (each arm); 30 x 12 x 2
Seated Cable Row: 8 minutes AMRAP: 100 x 14; 100 x 12 x 4; 100 x 10 x 3
Skipped Day 5 LISS Cardio and substituted it with moving a bunch of dirt and sod for an hour.
Monday, 04/04/2022
Power Builder 1, Week 4, Day 1
Squat: 215 x 6 @ 6; 240 x 6 @ 7; 260 x 6 @ 8 x 3
Overhead Press: 115 x 6 @ 6; 120 x 6 @ 7; 125 x 6 @ 8 x 3
Romanian Deadlift: 165 x 10 @ 6; 180 x 10 @ 7; 190 x 10 @ 8 x 2
Triceps Pushdown: 65 x 12 x 2
Dumb Bell Curl: 35 x 12 x 2
Wednesday, 04/06/2022
Power Builder 1, Week 4,Day 2
SSB Squat: 160 x 10 @ 6; 170 x 10 @ 7; 180 x 10 @ 8 x 3
Bench Press: 190 x 6 @ 6; 200 x 6 @ 7; 210 x 6 @ 8 x 3;
Pendlay Row: MYO-Reps Activation set 135 x 14; sets 2/ 20 sec rest: 135 x 5 x 6; 135 x 4 x 3; 135 x 3 x 1
Triceps Pushdown: 65 x 13 x 2
Dumb Bell Curl: 35 x 12 x 2
Chin-ups: Body weight 8 minutes AMRAP: max 4, total 20
Thursday, 04/07/2022
Power Builder 1, Week 4 Day 3
HIIT: C2 Rower 25 sec sprint / 95 sec rest x 10. Did not get a pic, but averaged about 134 m per sprint
Skipped planks due to time.
Friday, 04/08/2022
Power Builder 1, Week 4, Day 4
Deadlift: 290 x 6 @ 6; 305 x 6 @ 7; 315 x 5 @ 8 x 3
Closed Grip Bench Press: 165 x 8 @ 6; 175 x 8 @ 7; 190 x 8 @ 8 x 3
Dumb bell Overhead Press: 45 x 14 (each); 35 x 12; 40 x 12
Seated Cable Row: 100 x 14; 100 x 12 x 7
Monday, 04/11/2022
Power Builder 1, Week 5, Day 1
Squat: 225 x 6 @ 6; 245 x 6 @ 7; 265 x 6 @ 8 x 3;
Overhead Press: 115 x 6 @ 6; 125 x 6 @ 7; 135 x 6 @ 8 x 3;
Romanian Deadlift: 175 x 10 @ 6; 185 x 10 @ 8; 195 x 10 @ 8 x 2;
Tricep Pushdown: 70 x 12 x 2
Dumbbell Curl: 35 x 12 x 2
Tuesday 04/12/2022
Power Builder 1, Week 5, Cardio
30 Minutes LISS Cardio: slow run 2.8 miles
Wednesday 04/13/2022
Power Builder 1, Week 5, Day 2
Bench Press: 190 x 6 @ 6; 200 x 6 @ 7 x 2; 210 x 6 @ 8 x 3;
SSB Squat: 165 x 10 @ 6; 175 x 10 @ 7; 185 x 10 @ 8 x 3;
Pendlay Row: MYO-Reps 135 x 15 @ 8; 135 x 5 x @ 8 x 8; 135 x 3
Tricep Pushdown: 70 x 12 x 2
Dumbbell Curl: 35 x 12 x 2
Chin Ups: skipped (out of time)
Friday, 04/15/2022
Power Builder 1, Week 5, Day 3
(Missed Thursday’s HIIT session)
Deadlift: 300 x 6 @ 6; 315 x 6 @ 7; 325 x 6 @ 8 x 3;
Close Grip Bench Press: 170 x 8 @ 6; 180 x 8 @ 7; 195 x 8 @ 8 x 2; 200 x 8 @ 8 (maybe 8.5);
Dumbbell Overhead Press: 45 x 15 (ea); 40 x 12 x 2
Seated Cable Row (9 Minutes AMRAP) 100 x 14; 100 x 12 x 8
Chin Ups: Skipped - out of time.
Tweaked the back a bit again (lumbar area) - as I write this up on 4/18, I still feel it, but plan to train today and see how it goes… Pivot week this week, if the back is okay I’ll run it as written - if not, then I may do some simple movements this week and postpone the Week 6 pivot until 4/25. I’ll let my body tell me this afternoon. Usually I can train through this type of thing, occasionally not.