So we beat on...

Other Discussions Training Logs
261

03/03/25 monday

squat w/ belt - 265x1@7.5, 235x4@7, 220x4@5, 4@5
bench - 210x1@7, 190x4@7.5, 4@7.5, 4@8
machine press - 125x10@8, 9@7, 9@8
time: 72:47; srpe@8; avg hr: 103bpm

03/04/25 - Tuesday

treadmill steady state @6 - 30 min, 1.81 miles

03/05/25 - Wednesday

sumo DL w/ belt - 370x1@7, 335x4@7.5, 315x4@5, 4@6
2ct paused bench - 160x3@5, 165x3@6, 170x3@7
standing military - 70x8@5, 80x8@6, 8@8
hip belt squat - 290x10@7, 10@7.5, 10@8
time: 83:25; srpe@9; avg hr: 122bpm

03/06/25 - thursday

rower HIIT 20s on 100s off - 12 min, 2,431 m
chest supported row - 70x10@7, 10@7, 10@7
cable pulldown - 120x12@7, 12@7.5, 12@8
machine curls - 50x12@7, 55x12@8.5, 12@9
cable triceps pushdown - 52.5x12@8, 12@9, 12@9.5
time: 42:56; srpe@7; avg hr: 117bpm

03/07/25 - friday

2ct paused squat - 195x3@7
HBBS w/ belt - 205x6@5, 210x6@6, 215x6@7
T&G bench - 165x5@5, 170x5@6, 175x5@7
machine hip thrust - 120x10@7, 10@7, 10@7
time: 51:26; srpe@7; avg hr: 110bpm

262

03/10/25 monday
squat w/ belt - 265x1@7.5, 235x4@7, 225x4@5, 4@6
bench - 210x1@7, 185x4@7, 4@7.5, 2@10 (left shoulder pain)
machine press - 125x10@8, 125x9@7.5, 9@8
time: 83:27; srpe@9; avg hr: 100bpm

03/11/25 Tuesday
treadmill steady state @6 - 30 min, 1.82 miles

03/12/25 Wednesday
sumo DL w/ belt - 375x1@7.5, 335x4@7, 315x4@5, 4@5
2ct paused bench - 155x3@5, 160x3@6, 165x3@7
standing military - 70x8@5, 80x8@7, 8@9
hip belt squat - 290x10@7, 10@8, 10@8
time: 75:45; srpe@9; avg hr: 114bpm

03/13/25 thursday
rower HIIT 20s on 100s off - 18 min, 3,726m
chest supported row - 70x10rx3s@7
machine pulldown - 105x12rx3s@7
cable curls - 30x12@7.5, 32.5x12@8, 12@8
cable triceps pushdown - 52.5x12rx3s@8
time: 31:45; srpe@6; avg hr: 119bpm

03/14/25 friday
2ct paused squat - 195x3@7
HBBS w/ belt - 190x8@4, 195x8@5, 200x8@5.5
T&G bench - 165x5@5, 170x5@6, 175x5@7
machine hip thrust - 120x10@7, 10@7, 10@8
time: 56: 12; srpe@7; avg hr: 113bpm

03/15/25 Saturday
treadmill steady state @6 - 30 min, 1.77 miles

263

03/17/25 monday
squat w/ belt - 265x1@7, 235x4@7.5, 210x5@5, 5@5
bench - 210x1@7, 190x4@8, 185x4@7.5, 4@8
sumo DL w/ belt - 275x5@5, 5@5
machine press - 105x10@8, 9@7, 9@7
time: 72:33; srpe@9; avg hr: 109bpm

03/18/25 Tuesday
treadmill steady state @6 - 30 min, 1.81 miles

03/19/25 Wednesday
sumo DL w/ belt - 375x1@7.5, 335x4@8, 315x4@6, 4@6
3ct paused bench - 160x3@5, 165x3@6, 170x3@7
standing military - 60x8@5, 70x8@6, 80x8@7
hip belt squat - 295x10@7, 10@7, 10@8
time: 76:06; srpe@8; avg hr: 116bpm

03/20/25 thursday
treadmill HIIT 20s on 100s off

chest supported row - 70x10@7, 10@7, 10@7
cable pulldown - 120x12@7, 12@7, 12@8
single arm behind the back cable curls - 17.5x12@8, 20x12@8.5, 22.5x12@9
cable triceps pushdown - 52.5x12@8, 55x12@8.5, 55x12@9
time: 41:03; srpe@6; avg hr: 120bpm

03/21/25 friday
2ct paused squat - 195x3@7
HBBS w/ belt - 185x8@5, 8@5, 8@5
T&G bench - 165x5@5, 170x5@6, 175x5@7
Bulgarian split squat - 55x10@7, 10@7, 10@8.5
time: 57:03; srpe@8; avg hr: 117bpm

03/22/25 Saturday
treadmill steady state @6 - 30 min, 1.66 miles

264

03/24/25 monday
squat w/ belt - 270x1@7.5, 235x4@7, 210x5@5, 5@5
bench - 215x1@7, 190x4@7, 4@7.5, 4@8
machine press - 125x10@8, 9@7.5, 9@8
time: 80:32; srpe@9; avg hr: 106bpm

03/25/25 Tuesday
treadmill steady state @6 - 30 min, 1.8 miles

03/26/25 wednesday
sumo DL w/ belt - 375x1@7, 325x4@7, 315x4@5, 4@5
3ct paused bench - 155x3@5, 165x3@6, 175x3@7
standing military - 60x8@5, 70x8@6, 80x8@7
hip belt squat - 290x10rx3s@7
time: 83:31; srpe@8; avg hr: 109bpm

03/28/25 friday
2ct paused squat - 190x3@6.5
HBBS w/ belt - 185x8rx3s@5
T&G bench - 165x5@5, 170x5@6, 175x5@7
machine hip thrust - 120x10@7, 10@7, 10@8
time: 51:06; srpe@7; avg hr: 113bpm

265

03/31/25 monday
squat w/ belt - 255x1@6, 530 tempo: 135x5rx3s@8
j.m. press - 55x10@5, 60x10@6, 65x10@7, 10@7
pendlay row - 135x100@7, 530 tempo: 65x5@8, 5@8
time: 56:08; srpe@7; avg hr: 107bpm

04/01/25 Tuesday
treadmill steady state @6 - 30min, 1.79 miles

04/02/25 wednesday
bench - 210x1@6, 530 tempo: 135x4@9.5, 105x5@8, 5@8
sumo DL w/ belt - 365x1@6, 320x6@7, 320x6@9 (fatigue)
DBBP - 55x10@7, 530 tempo: 35x5@8, 5@8
time: 64:05; srpe@8; avg hr: 108bpm

04/03/25 thursday
rower HIIT 20s on 100s off - 18 min, 3,701m

04/04/25 friday
T&G bench - 125x10@5, 130x10@6, 135x10@7, 10@7
Bulgarian split squat - 55x10@7, 530 tempo: 30x5@8, 5@8
seated neutral grip cable row - 120x10@7, 130x10@8, 530 tempo: 85x5rx3s@8
time: 51:46; srpe@7; avg hr: 107bpm

04/05/25 saturday
treadmill steady state @6 - 30 min, 1.79 miles

266

04/07/25 monday
squat w/ belt - 260x1@6, 530 tempo: 145x5@8, 5@8, 5@8
J.M. press - 55x10@5, 65x10@6, 70x10@7, 10@7
pendlay row - 135x10@7, 530 tempo: 95x5@8.5, 5@8.5
time: 48:36; srpe@8; avg hr: 113bpm

04/08/25 Tuesday
treadmill steady state @6 - 30 min, 1.78 miles

04/09/25 wednesday
bench - 210x1@6, 530 tempo: 100x5@8, 5@8, 5@8, 5@8
sumo DL w/ belt - 365x1@6, 320x6@7, 6@7.5, 6@9
DBBP - 50x10@7, 530 tempo: 35x5@8, 5@8
time: 58:26; srpe@8; avg hr: 103bpm

04/10/25 thursday
rower HIIT 20s on 100s off - 18 min, 3,671m

04/11/25 friday
T&G bench - 120x10@5, 130x10@6, 140x10@7, 10@8.5
Bulgarian split squat - 60x10@7, 530 tempo: 35x5@8, 5@8
seated neutral grip cable row - 120x10@7, 10@8, 530 tempo: 90x5@8, 5@8, 5@8
time: 48:42; srpe@6; avg hr: 112bpm

267

04/14/25 monday
squat w/ belt - 275x1@8, 235x3@5, 205x5@5, 185x5@5
incline bench - 115x5@6, 120x5@6.5, 130x5@7.5
sumo DL w/ belt - 315x3@5, 295x5@5, 255x5@5
machine press - 125x10@6, 145x10@8, 165x10@9
time: 70:08; srpe@7; avg hr: 116bpm

04/15/25 Tuesday
treadmill steady state @6 - 30 min, 1.8 miles

04/16/25 wednesday
sumo DL w/ belt - 385x1@8, 335x3@5.5, 3@6, 3@6
2ct paused bench - 155x3@5, 160x3@6, 165x3@7, 3@7
hack squat - 90x10@6, 110x10@7, 130x10@7.5
time: 71:35; srpe@8; avg hr: 108bpm

04/17/25 thursday
rower HIIT 20s on 100s off - 18 min, 3,704m

04/18/25 friday
bench - 225x1@8, 205x2@7, 185x5@6, 5@6
2ct paused squat - 195x3@7
squat w/ belt - 225x4@5, 4@5, 4@5
RDL - 155x8@6, 165x8@7, 175x8@8
time: 66:27; srpe@8; avg hr: 105bpm