So we beat on...

Other Discussions Training Logs
221

05/06/24 Monday (BW 149.0lbs)

Squat w/ Belt - 205x4@6, 215x4@7.5, 175x13@8.5
Bench - 145x8@6, 150x8@7, 155x8@8
Machine DL - 180x12@6, 190x12@7, 200x12@8
Abs Crunch - 12@7, 12@7, 12@9

Time: 55:36; srpe@7; avg hr: 117bpm

05/07/24 Tuesday - Rower Steady State RPE 6: 29 mins

05/08/24 Wednesday (BW 148.5lbs)

Sumo DL - 265x4@6, 285x4@7.5
RDL - 8 mins max workload: 185x10@6, 9@6, 9@6, 9@7, 9@7
Spoto Bench - 135x10@6, 140x10@7, 145x10@8
Pulldown - 8 mins max workload: 125x10@6, 10@6, 10@6, 10@7, 10@7, 9@7

Time: 56: 50; srpe@7; avg hr: 115bpm

05/09/24 Thursday - GPP (BW 148.7lbs)

Rower HIIT - 16 mins: 20s on, 100s off

Lateral Raise - 20x12@9, Myoreps - 20x3@6, 3@6, 3@7, 3@8, 3@8, 3@8, 5@8. (the more sets I do the lower the RPE goes)

Abs Plank - 30s@6, 30s@8, 30s@8
BB Curls - 60x15@9, Myoreps - 4@6, 4@6, 4@7, 4@8, 4@8
Cable Triceps Extensions - 52.5x15@9, Myoreps - 4@7, 4@8, 4@8, 4@9

Time: 27: 11; srpe@6; avg hr: 130bpm

05/10/24 Friday (BW 150.2lbs)

Squat - 155x8@6, 165x8@7, 175x8@8
DBBP - 45x12@6, 50x12@7, 55x12@8, 55x12@8
Bulgarian Split Squat - 50x12@6, 55x12@7, 60x12@8
Cable Row - 8 mins max workload: 140x9@6, 8@6, 8@7, 8@7, 8@7, 7@7

Time: 54: 30; srpe@7; avg hr: 116bpm

222

05/13/24 Monday (BW 148.4lbs)

530 Tempo Squat w/ Belt - 175x4@6, 175x4@6, 175x4@6
530 Tempo Bench w/ Feet Up - 115x4@6, 125x4@7, 135x4@7.5
Abs: Leg Raise - 12@7, 12@8

Time: 35:16; srpe@7; avg hr: 111bpm

05/14/24 Tuesday

Rower Steady State @6 30 mins

05/15/24 Wednesday (BW 148.7lbs)

Conventional DL w/ Belt - 205x8@4, 215x8@5, 225x8@6
Cable Press - 22.5x12@9 Myoreps - 3@5, 3@6, 3@7, 3@8, 3@9, 3@9
Pulldown - 125x12@9 Myoreps - 3@6, 3@7, 3@8, 3@8, 3@8, 3@9, 3@9

Time: 36: 36; srpe@8; avg hr: 120bpm

05/16/24 Thursday - GPP

Rower HIIT 16 mins: 20s on 100s off

Chin-ups - 15, 15, 15.
Cable one arm curl - 12.5x15@6, 17.5x15@7, 22.5x15@8
Cable triceps extension overhead - 22.5x15@6, 32.5x15@7.5, 37.5x12@9.
Lateral raise - 15x15@6, 17.5x15@7, 20x12@9.

Time: 33:00; srpe@6; avg hr: 127bpm

05/17/24 Friday (BW 149.4lbs)

Hack Squat - 70x12@5, 80x12@6, 85x12@7
Incline Machine Press - 90x12@8.5 Myoreps - 3@5, 3@7, 3@7, 3@7, 3@8, 3@8, 3@8, 3@8
Machine Chest Supported Row - 200x12@9 Myoreps - 5@6, 5@7, 5@7, 5@7 (interrupted by bad internet connection and lost motivation and left the gym)

Time: 42:39; avg hr: 100bpm (bad session)

Lower back pain kept flaring up on and off again in this block. Will stay away from competition lifts for a while and start a block with more isolation and bodybuilding work. Training will have to take second priority these days to allow more time for straightening out my life and my future.

223

05/20/24 Monday (BW 149.2lbs)

400 Tempo Squat - 185x3@5, 195x3@6, 205x3@7
Bench - 145x6@6, 155x6@7, 165x6@8
Cable Tricep Pushdowns - 50x12rx3s@8
Abs Plank - 30s, 30s, 30s.

Time: 54:12; srpe@7; avg hr: 105bpm

05/21/24 Tuesday

Rower Steady State @6 30 mins

05/22/24 Wednesday (BW 148.5lbs)

400 Tempo Sumo DL w/ Belt - 265x3@5, 275x3@6, 285x3@7
Incline Bench - 100x10@6, 105x10@7. 110x10@7.5

Machine Hip Thrust - 110x12rx3s@7
Superset:
Pushup - 23@7, 23@7, 20@7
Chest Supported Row - 55x10@6, 60x10@7, 65x10@7.5

Time: 59:54; srpe@8; avg hr: 118bpm

05/23/24 Thursday (BW 148.5lbs)

Rower HIIT 16 mins: 20s on 100s off

Circuit:
DB Seated Military - 27.5x10@6, 30x10@7, 35x10@7.5
DB Bent Over Lateral Raise - 12.5x15@6, 12.5x15@7, 15x15@8
Cable Curls - 25x12@6, 30x12@7, 42.5x12@9
Cabe Tricep Pushdowns - 42.5x12@8, 50x12@8, 55x12@8.5

Abs: Leg Raise - 12@7, 12@7.5, 12@7.5

Time: 21: 42; srpe@6; avg hr: 118bpm

05/24/24 Friday (BW 150.2lbs)

Hack Squat - 70x12@6, 80x12@7, 90x12@8
Superset:
DB Floor Press - 40x12@6, 50x12@7, 55x12@8
Pulldown - 120x10@6, 130x10@7, 140x10@8
Superset:
Leg Extensions - 70x12@6, 80x12@7, 90x12@8
Leg Curls - 75x12@6, 85x12@7, 95x12@8

Time: 42:59; srpe@7; avg hr: 112bpm

224

05/27/24 Monday (BW 148.8lbs)

400 Tempo Squat - 205x3@6, 205x3@6, 210x3@7.5
Bench - 155x6@6, 160x6@7, 165x6@8
400 Tempo Sumo DL w/ Belt - 265x3@5, 275x3@6, 285x3@7

Time: 58:56; srpe@8; avg hr: 102bpm

05/28/24 Tuesday

Rower Steady State @6 30 mins

05/29/24 Wednesday (BW 149.2lbs)

Incline Bench - 105x10@6, 110x10@7, 115x10@7.5
Machine Hip Thrust - 110x12@7, 110x12@7, 110x12@7
Superset: Pushup - 25@7, 21@7, 21@7; Chest Supported Row - 65x10@6, 65x10@7, 70x10@89
Cable Tricep Pushdowns - 50x12@7, 55x12@8, 55x12@8
Abs Plank 30s, 30s, 30s

Time: 64:47; srpe@7; avg hr: 110bpm

05/30/24 Thursday (BW 149.1lbs)

Rower HIIT 16 mins: 20s on 100s off

Circuit:
DB Seated Military - 35x10@6, 40x10@7, 40x10@8;
DB Bent Over Lateral Raise - 15x15@6, 17.5x15@7, 17.5x15@8;
Cable Curls - 35x12@6.5, 42.5x12@8, 50x12@9;
Cable Tricep Pushdowns - 50x12@8, 55x12@8, 57.5x12@8.
Abs: Leg Raise - 12rx3s@6

Time: 28:51; srpe@6; avg hr: 129bpm

05/31/24 Friday (BW 149.1lbs)

Hack Squat - 70x12@6, 80x12@7, 90x12@8
Superset: DBBP - 45x12@6, 50x12@7, 55x12@8; Pulldown - 120x10@6, 125x10@7, 130x10@8
Superset: Leg Extensions - 75x12@6, 90x12@7, 105x12@8; Leg Curls - 85x12@6, 95x12@6.5, 110x12@8

Time: 38:09; srpe@7; avg hr: 121bpm

225

06/03/24 Monday (BW 149.1lbs)

400 Tempo Squat - 200x3@5, 205x3@6, 210x3@7.5
Bench - 155x6@6, 160x6@7, 165x6@8
Cable Tricep Pushdowns - 55x12rx3s@8
Abs: Leg Raise - 12rx3s@7

Time: 49:14; srpe@7; avg hr: 116bpm

06/04/24 Tuesday

Rower Steady State @6 - 30 mins, 6,128m

06/05/24 Wednesday (BW 148.2lbs)

400 Tempo Sumo DL w/ Belt - 265x3@5, 275x3@6, 285x3@6.5
Incline Bench - 105x10@6, 115x10@7, 120x10@7.5
Machine Hip Thrust - 120x12rx3s@7
Superset: Pushup - 26@7, 20@7, 15@7; Chest Supported Row - 65x10rx3s@7

Time: 68:47; srpe@9; avg hr: 111bpm

06/06/24 Thursday (BW 148.5lbs)

Rower HIIT 20s on 100s off - 18 mins, 3,379m
Circuit:
DB Seated Military - 30x10@6, 35x10@7, 40x10@8
DB Bent Over Lateral Raise - 15x15@6, 17.5x15@7, 20x15@8
Cable Curls - 35x12@6, 50x12@8, 55x12@9
Cable Tricep Pushdowns - 42.5x15@7, 57.5x12@8, 62.5x12@9.
Abs: Crunch - 12@6, 12@7, 12@10

Time: 20:36; srpe@6; avg hr: 123bpm

06/07/24 Friday (BW 149lbs)

Hack Squat - 70x12@6, 85x12@7, 95x12@7.5
Superset: DBBP - 45x12@6, 50x12@7, 55x12@7.5; Pulldown - 120x10@6, 125x10@7, 130x10@8
Superset: Leg Extensions - 85x12@6, 95x12@7, 105x12@8; Leg Curls - 90x12@6, 100x12@7, 110x12@8

Time: 39:12; srpe@6; avg hr: 110bpm

226

06/10/24 Monday (BW 149.3lbs)

400 Tempo Squat - 200x3@5, 205x3@6, 210x3@7
Bench - 155x6@6, 160x6@7, 165x6@7.5
Cable Tricep Pushdowns - 57.5lbsx12@8, 57.5lbsx12@8, 57.5lbsx12@9
Abs: Leg Raise - 12@6, 12@7, 12@7

Time: 48:03; srpe@7; avg hr: 109bpm

06/11/24 Tuesday

Rower Steady State @6 - 30 mins, 6,212m

06/12/24 Wednesday (BW 148.1lbs)

400 Tempo Sumo DL w/ Belt - 275x3@5, 285x3@6, 295x3@7
Incline Bench - 115x10@6, 120x10@7, 125x10@9
Machine Hip Thrust - 120x12@7, 120x12@7, 120x12@7
Superset: Pushup - 30@7, 18@7, 18@7; Chest Supported Row - 70x10@6, 70x10@7, 70x10@8

Time: 65:09; srpe@9; avg hr: 118bpm

06/13/24 Thursday (BW 148.5lbs)

Rower HIIT 20s on 100s off - 18 mins, 3,844m
Circuit:
DB Seated Military - 30x10@6, 35x10@7, 40x10@8;
DB Bent Over Lateral Raise - 17.5x15@6, 20x15@7.5, 20x15@8;
Cable Curls - 42.5x12@6, 50x12@8, 55x12@8.5;
Cable Tricep Pushdowns - 50x12@7.5, 57.5x12@8, 57.5x12@8.
Abs: Leg Raise - 12@6, 12@7, 12@7

Time: 20:38; srpe@6; avg hr: 130bpm

06/14/24 Friday (BW 149.2lbs)

Hack Squat - 70x12@6, 80x12@7, 90x12@8
Superset: DBBP - 50x12@6, 55x12@7, 60x12@8; Pulldown - 125x10@6, 130x10@7, 135x10@8
Superset: Leg Extensions - 85x12@6, 95x12@7, 105x12@8; Leg Curls - 90x12@6, 100x12@7, 110x12@8

Time: 35:26; srpe@7; avg hr: 111bpm

227

06/17/24 Monday (BW 148.8lbs)

400 Tempo Squat - 200x3@5, 205x3@6, 210x3@7
Bench - 160x6@6, 165x6@7, 170x6@8
Cable Tricep Pushdowns - 57.5lbsx12@7.5, 60x12@8, 60x12@8
Abs: Crunch - 12@7, 12@7, 12@9

Time: 49:50; srpe@8; avg hr: 110bpm

06/18/24 Tuesday (BW 149.5lbs)

Rower HIIT 20s on 100s off - 18 mins, 3,824m
Circuit:
DB Seated Military - 30x10@6, 35x10@7, 40x10@7.5;
DB Bent Over Lateral Raise - 15x15@6, 17.5x15@7.5, 20x15@8;
Cable Curls - 42.5x12@6.5, 50x12@8, 57.5x12@9.5;
Cable Tricep Pushdowns - 50x12@6, 57.5x12@8, 62.5x12@9.
Abs: Leg Raise - 12@6, 12@7, 12@78

Time: 23:08; srpe@6; avg hr: 129bpm

06/19/24 Wednesday (BW 148.9lbs)

400 Tempo Sumo DL w/ Belt - 275x3@5, 285x3@6, 295x3@6.5
Incline Bench - 115x10@6, 120x10@7, 120x9@9
Superset: Pushup - 28@7, 19@7, 18@8; Chest Supported Row - 70x10@6, 72.5x10@7, 75x10@8
Machine Hip Thrust - 110x12@7, 110x12@7, 110x12@7

Time: 70:13; srpe@9; avg hr: 109bpm

06/21/24 Friday (BW 149.1lbs)

Hack Squat - 70x12@6, 80x12@7, 90x12@7.5
Superset: DBBP - 50x12@6, 55x12@7, 60x12@8; Pulldown - 125x10@6, 130x10@7, 135x10@7.5.
Superset: Leg Extensions - 85x12@6, 95x12@7, 105x12@7.5; Leg Curls - 90x12@6, 100x12@7, 110x12@7.5

Time: 30:15; srpe@6; avg hr: 121bpm

228

06/24/24 Monday (BW 150.7lbs)

400 Tempo Squat - 185x3@5, 200x3@6, 210x3@7
Bench - 160x6@6, 165x6@7, 170x6@8
Cable Tricep Pushdowns - 57.5x12@8, 12@8, 12@8.5
Abs: Crunch - 12@6, 12@7, 12@8

srpe@7

06/25/24 Tuesday

Rower Steady State @6 - 30 mins, 6,129m

06/26/24 Wednesday (BW 149.2lbs)

400 Tempo Sumo DL w/ Belt - 280x3@5, 290x3@6, 300x3@6.5
Incline Bench - 105x10@6, 110x10@7, 115x10@7.5
Machine Hip Thrust - 110x12rx3s@7
Superset: Pushup - 32@7, 18@7, 16@8; Chest Supported Row - 75x10@6, 75x10@7, 75x10@7

Time: 64:08; srpe@9; avg hr: 120bpm

06/27/24 Thursday (BW 148.7lbs)

Rower HIIT 20s on 100s off - 18 mins, 3,798m
Circuit:
DB Seated Military - 35x10@6, 40x10@7, 45x10@8.5;
DB Bent Over Lateral Raise - 15x15@6, 17.5x15@7, 20x15@8.5;
Cable Curls - 42.5x12@6, 52.5x12@8, 55x12@9;
Cable Tricep Pushdowns - 52.5x12@6, 57.5x12@8, 60x12@8.5.
Abs: Leg Raise - 12@6, 12@6, 12@6

Time: 25:30; srpe@5; avg hr: 132bpm

06/28/24 Friday (BW 150.1lbs)

Hack Squat - 85x12@6, 90x12@7, 95x12@7.5
DBBP - 50x12@6, 55x12@7, 60x12@7.5
Pulldown - 130x10@6, 135x10@7, 140x10@8
Superset: Leg Extensions - 90x12@6, 100x12@7, 110x12@8; Leg Curls - 95x12@6, 105x12@7, 115x12@8

Time: 45:06; srpe@7; avg hr: 117bpm

229

07/01/24 Monday

400 Tempo Squat - 185x3@5, 195x3@6, 205x3@7
Bench - 165x6@6, 170x6@7, 175x6@8
Cable Tricep Pushdowns - 57.5x12@8, 12@8, 12@9
Abs: Leg Raise - 12@6, 12@7, 12@8

Time: 37:49 (overslept, rushed all sets); srpe@7; avg hr: 111bpm

07/02/24 Tuesday

Rower Steady State @6 - 30 mins, 6,136m

07/03/24 Wednesday (BW 149.3lbs)

400 Tempo Sumo DL w/ Belt - 285x3@5, 295x3@6, 305x3@7
Incline Bench - 95x10@6, 105x10@7, 110x10@7.5
Machine Hip Thrust - 120x12rx3s@7
Superset: Pushup - 33@7, 21x7, 20x8; Chest Supported Row - 80x10@6, 10@7, 10@7.5

Time: 63:10; srpe@8; avg hr: 115bpm

07/04/24 Thursday (BW 149.5lbs)

Rower HIIT 20s on 100s off - 18 mins, 3,790m

Arms/Shoulders circuit:
DB Seated Military - 35x10@6, 40x10@7, 45x10@8;
DB Bent over Lateral Rais - 12.5x15@6, 15x15@7, 20x15@8;
Cable Curls - 50x12@7, 55x12@8, 57.5x12@9;
Cable Tricep Pushdowns - 55x12@8, 57.5x12@8, 62.5x12@9.
Abs: Plank - 30s@7, 30s@7, 30s@7

Time: 24:50; srpe@7; avg hr: 137bpm

07/05/24 Friday (BW 150.4lbs)

Hack Squat - 90x12@6, 95x12@7, 100x12@8
Superset: DBBP - 50x12@6, 55x12@7, 60x12@8; Pulldown - 130x10@6, 140x10@7.5, 145x10@8.5
Leg Extensions - 100x12@6, 110x12@7, 120x12@8
Leg Curls - 105x12@6, 115x12@7, 125x12@8

Time: 39:05; srpe@7; avg hr: 118bpm

230

07/08/24 (BW 149lb)

squat w/ Belt - 221x4@7, 187x4rx6s@5
bench - 187x4@7, 153x4rx6s@5
sumo DL w/ Belt - 298x4@7, 265x4rx5s@6

time: 1:37:30; srpe@8; avg hr: 109bpm

07/09/24

rower steady state @6 - 30 mins, 6,148m

07/10/24 (BW 148.4lb)

back extension - 25x10@6, 30x10@7, 35x10@7.5, 40x10@7.5
leg press: 8 min AMRAP - 340x10@7, 340x10@7, 340x10@8, 340x9@8, 340x8@8, 340x8@9
DBBP: 8 min AMRAP - 55x10@7, 55x8@7, 55x7@9, 55x7@8, 55x7@10

time: 47:33; srpe@7; avg hr: 116bpm

07/12/24

low pin squat - 215x2@7, 195x3rx2s@5, 3rx2s@6
T&G bench - 175x4@7, 165x4rx5s@5
DB flies: 8 min AMRAP - 25x10rx5s@7

time: 52:25; srpe@6; avg hr: 107bpm

231

07/15/24 Monday (BW 148.3lb)

squat w/ belt - 240x2@7, 210x3rx4s@6
CGBP - 175x2@7, 160x3rx4s@5
2 Board CGBP: 8 min AMRAP - 150x8@7, 6@7, 6@7.5, 6@8, 6@8

time: 59:13; srpe@7; avg hr: 110bpm

07/16/24 Tuesday

rower steady state @6 - 20m, 4,122m

07/17/24 Wednesday (BW 148.6lb)

bench - 200x2@7, 180x3rx5s@5
sumo DL w/ belt - 315x2@6.5, 295x3rx4s@5
DB flies: 8 min AMRAP - 25x10@6, 10@6, 10@6, 10@7, 10@7
hip belt squat: 8 min AMRAP - 270x10@6, 10@7, 9@7, 10@7

time: 83:32; srpe@8; avg hr: 110bpm

07/19/24 Friday (BW 148.9lb)

2ct paused squat - 235x1@7.5, 215x2@6, 215x2@6, 215x2@7
low pin bench - 225x1@7.5, 215x2rx3s@6, 2rx2s@7
hip thrust - 150x10@6, 160x10@7, 165x10@7.5, 165x10@8

time: 64:59; srpe@7; avg hr 111bpm

232

07/22/24 Monday (BW 149.1lb)

squat w/ belt - 255x1@7, 235x2@6, 235x2@7, 235x2@7.5.
t&g bench - 200x1@7, 185x2rx3s@6.
3 board CGBP - 115x12@5, 12@5, 12@6, 12@6, 12@8.

time: 70:01; srpe@7; avg hr: 100bpm

07/23/24 Tuesday

rower steady state @6 - 30 min, 6,051m.

07/24/24 Wednesday (BW 147.9lb)

bench - 205x1@6.5, 195x2@6, 2@6, 2@7.
sumo DL w/ belt - 345x1@7.5, 325x2rx3s@6.
bench w/ feet up: 8-min AMRAP - 145x8@8, 6@6, 6@6, 7@7, 7@9.
leg press: 8-min AMRAP - 270x9rx4s@7.

time: 92:48; srpe@8; avg hr: 103bpm

07/25/24 Thursday

rower HIIT 20s on, 100s off - 18 min, 3,791m.
pull-ups: 8 min AMRAP - 12@7, 10@7, 10@8, 8@9, 8@10.
bb standing military - 50x12@6, 60x12@7.5, 60x12@9.
bb curls - 40x12@6, 50x12@7, 60x12@8.
overhead cable triceps extension - 30x12@7, 12@7, 12@9.
Plank - 30s, 30s, 30s, 30s.

time: 39:36; srpe@7; avg hr: 125bpm

07/26/24 Friday (BW 148.7 lb)

squat - 225x4@8, 185x5rx5s@5.
2ct paused bench - 185x4@8, 155x5rx5s@5.
snatch grip RDL - 95x10@6, 105x10@7, 110x10rx2s@8.

time: 69:16; srpe@8; avg hr: 110bpm

233

07/29/24 monday (bw 149.3lb)

squat w/ belt - 205x6@6, 215x6@7, 225x6@8
cgbp - 125x8@6, 135x8@7, 150x8@8
dbbp 8 min amrap - 55x8rx4s@6, 8@7.5

time: 48:25; srpe@7; avg hr: 123bpm

07/30/24 tuesday

rower steady state @6 - 30 min, 6,071m

07/31/24 wednesday (bw 147.9lb)

bench - 165x6@6.5, 170x6@7, 180x6@8
sumo deadlift w/ belt - 275x6@6, 285x6@7, 300x6@7.5
standing military: 8 min amrap - 65x7@6, 8@7, 7@7, 8@7, 7@7
bulgarian split squat - 50x8@7, 55x8@8, 60x8@9

time: 59:26; srpe@9; avg hr: 121bpm

08/01/24 Thursday - gpp

rower HIIT 20s on 100s off - 18 min, 3,724m
chin-ups - 15@6, 15@8, 10@10
cable tricep pushdown w/ rope - 32.5x10@8, 10@8, 10@9
cable bicep curl behind back - 17.5x12@7, 20x12@7, 22.5x12@8
lateral raise - 17.5x10@7, 12@8, 12@9
leg raise - 15@6, 15@7, 15@8

time: 34:37; srpe@7; avg hr: 124bpm

08/02/24 Friday (bw 149.1lb)

leg press - 270x10@6, 290x10@7, 300x10@7.5
incline bench - 100x10@6, 105x10@6.5, 115x10@9
cable pulldown: 8 min amrap - 125x9@6, 10@7, 9@7, 8@7, 9@7

time: 40:46; srpe@6; avg hr: 99bpm

234

08/05/24 Monday (bw 148.9lb)

squat w/ belt - 245x4@8, 205x5rx4s@6
T&G bench - 190x4@8, 155x5rx4s@5
standing military: 8 min amrap - 60x9@6, 9rx4s@7

time: 69:16; srpe@8; avg hr: 119bpm

08/07/24 Wednesday (bw 149.4lb)

bench - 190x4@8, 160x5rx4s@5
sumo dl w/ belt - 325x4@8, 275x5rx4s@6
machine press: 8 min amrap - 85x9@7, 9@7, 10@7, 10@7, 12@7
Bulgarian split squat - 45x12@6, 50x12@7, 55x12@8

time: 87:49; srpe@9; avg hr: 113bpm

08/09/24 Friday (bw 149.4lb)

low pin squat - 225x2@7.5, 195x3rx4s@6
low pin incline bench - 185x2@9, 155x3rx4s@6
back raise - 25x10@6, 35x10@7, 40x10@8, 40x10@8

time: 53:40; srpe@7; avg hr: 106bpm

235

08/12/24 Monday (bw 149.4lb)

squat w/ belt - 260x2@8, 230x3rx6s@6
CGBP - 185x2@7.5, 165x3rx6s@5
close grip spoto bench - 105x12@6, 105x12@6, 105x12@8

time: 69:42; srpe@8; avg hr: 107bpm

08/14/24 Wednesday (bw 149.3lb)

bench - 205x2@7.5, 180x3rx6s@5
sumo dl w/ belt - 345x2@8, 305x3rx4s@6, 3rx2s@7
machine press: 8min AMRAP - 125x9@7, 9@7, 9@7, 9@7, 9@7
Bulgarian split squat - 45x12@6, 50x12@7, 55x12@8

time: 1:31:31; srpe@9; avg hr: 119bpm

08/15/14 Thursday - GPP

Rower HIIT 20s on 100s off - 18 mins, 3,730m
Chin-ups - 15@7, 15@7, 12@8, 12@10.
Single arm cable tricep extension - 12.5x12@7, 15x12@7, 17.5x12@8.
Cable curls behind back - 15x12@6, 17.5x12@7, 20x12@8
Supersets: Lateral raise - 12.5x15@6, 15x12@7.5, 15x12@8; Plank - 30s@6, 30s@7.5, 30s@8.

time: 37:57; srpe@7; avg hr: 127bpm

08/16/14 Friday (bw 150.8lb)

hack squat - 160x1@7.5, 150x2rx2s@6
2 board bench - 230x1@8, 210x2rx5s@6
single leg RDL - 45x10@6, 50x10@7, 55x10rx2s@8

time: 67:45; srpe@7; avg hr: 94bpm

236

Hey Zhou, I’ve seen that if you do 5 days a week, you do it in a row, have you ever thought about doing a split of 3 gym days, 1 rest, 2 gym days, 1 rest? ore something similar with a break day between your working week

237

08/19/24 Monday (bw 150.3lb)

squat w/ belt - 275x1@8.5, 250x2@7, 2@7.5, 2@8
T&G bench - 215x1@8, 195x2rx5@7
close grip spoto bench - 115x18@9, 100x12@6, 12@6, 12@8, 12@8

time: 69:02; srpe@8; avg hr: 105bpm

08/21/24 Wednesday (bw 150.7lb)

bench - 226x1@8.5, 204x2@6, 2@6, 2@7, 2@7, 2@7
sumo dl w/ belt - 358x1@8, 331@2rx3s@7

time: 69:09; srpe@8; avg hr: 90bpm

08/22/24 Thursday (bw 149.9lb)

rower HIIT 20s on 100s off - 18min, 3,759m
machine press: 8 min AMRAP - 125x9@7, 10rx4s@7
Bulgarian split squat - 50x12@6, 55x12@7, 60x12@8

time: 24:52; srpe@6; avg hr: 121bpm

08/23/24 Friday (bw 151.5lb)

leg press - 410x4@8, 360x5rx5s@6
2ct paused bench - 185x4@8, 155x5rx5s@6
snatch grip RDL - 95x10@6, 100x10@7, 110x10@8, 110x10@8

time: 81:03; srpe@7; avg hr: 98bpm

238

08/26/24 Monday (bw 151.4lb)

high bar squat - 175x10@7, 185x10@8, 530 tempo - 95x5@6, 5@7, 5@7
cable pulldown - 110x10@6, 120x10@7, 130x10rx2s@8
standing military - 50x10@6, 60x10@7, 70x10rx2s@8

time: 47:00; srpe@7; avg hr: 117bpm

08/27/24 Tuesday

rower steady state @6 - 30min, 6,005

08/28/24 Wednesday (bw 151.6lb)

bench w/ feet up - 135x10@7, 145x10@8, 530 tempo - 95x5@8, 5@8, 5@8.5
conventional DL - 205x10@7, 215x10@8, 530 tempo - 135x5rx3s@8
standing military - 45x10@7, 60x10@7, 70x10@8, 10@8.5
ab wheel - 12@9, 6@6, 6@6, 6@6

time: 67:37; srpe@8; avg hr: 117bpm

08/29/24 thursday

treadmill HIIT 20s sprint 100s walk - 16 min, 1.18 miles

08/30/24 Friday (bw 151.8lb)

side lunges - 25x10@6, 30x10@7, 35x10@7.5, 10@8
bench w/ feet up - 145x6@6, 155x6@6.5, 170x6rx2s@7.5
landmine rotation - 55x10@6, 60x10@7, 65x10@8, 10@8.5

time: 50:38; srpe@7; avg hr: 106bpm

239

09/02/24 Monday (bw 150.3 lb)

squat w/ belt - 210x6rx3s@6
bench - 175x6@6.5, 180x6@7.5, 180x6@7.5
db row - 55x10@7, 60x10@7.5, 65x10@8.5
db curls w/ bfr - 25x15@9, myo-reps 4,4,4,4,4,4,4
lying db tricep extensions 27.5x13@9, moo-reps 4,4,4,4,4,4
seated calf raise - 75x10@9, myo-reps 4,4,4,4,4,4

time: 78: 36; srpe@7; avg hr: 122 bpm

09/03/24 Tuesday

treadmill steady state @6 - 3.5 incline, 30 min, 1.98 miles

09/04/24 Wednesday (bw 150.6 lb)

sumo dl w/ belt - 295x5rx3s@6
platz squat - 105x10@7, 110x10@7, 110x10@7.5
cable pulldown - 125x10rx3s@7
hip thrust - 150x10rx3s@7
standing calf raise - 100x15@9, myo-reps 4,4,4,4,4,4,4,4

time; 68:00; srpe@8; avg hr: 121 bpm

09/05/24 thursday

rower HIIT 20s on 100s off - 18 min, 3,744 m

09/06/24 Friday (bw 150.5 lb)

CGBP - 145x8@7, 150x8@7.5, 155x8@8
3 board CGBP - 135x6@6, 145x6@7, 160x6@7.5
db standing military - 25x12rx3s@7
barbell upright row - 55x20@8, 60x20@9, 65x20@10
db curls - 30x12rx3s@8
triceps pushdown - 47.5x12rx3s@8
ab wheel - 12@9, 6@7, 6@7, 6@7

time: 69:36; srpe@8; avg hr: 111 bpm

240

09/09/24 Monday (bw 150.1 lb)

squat w/ belt - 215x6rx3s@6
bench - 175c6@7, 180x6@7.5, 180x6@8
db row - 65x10rx3s@7
db curls w/ bfr - 25x15@9, myo-reps 4,4,4,4
standing db stripe extensions - 45x13@9, myo-reps 4,4,4,4
seated calf raise - 55x15@9, moo-reps 4,4,4,4,4

time: 70:25; srpe@7; avg hr: 122bpm

09/10/24 Tuesday

treadmill steady state @6 - 3.5 incline, 30 min, 2 miles

09/11/24 Wednesday (bw 150.3 lb)

sumo dl w/ belt - 295x5rx3s@6
platz squat - 110x10rx3s@7
cable pulldown - 125x10rx3s@7
hip thrust - 150x10@7, 10@7, 10@9
standing calf raise - 100x15@9, myo-reps 4,4,4,4,4

time: 66:56; srpe@8; avg hr: 119bpm

09/12/24 thursday

rower HIIT 20s on 100s off - 18 min, 3,709m

09/13/24 friday (bw 151.0 lb)

cgbp - 145x8@7, 150x8@7, 155x5@8, 5@8
3 board CGBP - 145x6@7, 155x6@7, 165x6@7.5
DB standing military - 25x12rx3s@7
bb upright row - 55x20@8, 60x20@9, 65x20@10
db curls - 25x12rx3s@8
tricep pushdown - 50x12rx3s@8
ab wheel - 16@9, 8@6, 8@8, 8@8

time: 69:28; srpe@7; avg hr: 106bpm