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

268

04/21/25 monday
squat w/ belt - 280x1@8, 240x3@5.5, 210x5@5, 185x5@5
incline bench - 125x5@6, 130x5@7, 135x5@7.5
sumo DL w/ belt - 315x3@5.5, 285x5@5, 245x5@5
machine press - 125x10@7, 145x10@8, 165x10@9
time: 68:50; srpe@8; avg hr: 118bpm

04/23/25 wednesday
sumo DL w/ belt - 390x1@8, 335x3rx3s@5.5
2ct paused bench - 160x3@5, 165x3@6, 170x3rx2s@7
leg press - 280x10@6, 290x10@7, 300x10@8
time: 69:56; srpe@9; avg hr: 104bpm

04/25/25 friday
bench - 225x1@9, 200x2@6, 185x5@7, 175x5@6
2ct paused squat - 195x3@7
squat w/ belt - 215x4rx3s@5
RDL - 155x8@6, 165x8@7, 175x8@8
time: 75:25; srpe@8; avg hr: 100bpm

269

04/28/25 monday
squat w/ belt - 280x1@8.5, 245x3@6, 215x5@5, 180x5@5
incline bench - 125x5@6, 135x5@, 145x5@8
sumo DL w/ belt - 315x3@5, 295x5@5, 295x5@5
machine press - 125x10@7, 145x10@8, 165x10@9
time: 77:15; srpe@9; avg hr: 112bpm

04/30/25 Wednesday
sumo DL w/ belt - 390x1@8.5, 335x3@5.5, 3@6, 3@6.5
2ct paused bench - 165x3@5, 170x3@6, 175x3@7, 3@7
leg press - 270x10@6, 280x10@7, 290x10@8
time: 82:29; srpe@9; avg hr: 107bpm

05/02/25 friday
bench - 215x1@8, 200x2@6, 175x5@5.5, 5@8
2ct paused squat - 185x3@7
squat w/ belt - 205x4@5, 4@5, 4@5
RDL - 155x8@6, 165x8@7 (frustrated. unable to engage and feel glutes.)
time: 80:10; srpe@9; avg hr: 101bpm

270

05/05/25 monday
squat w/ belt - 275x1@8.5, 235x3@5.5, 205x5@5, 185x5@5
incline bench - 135x5@6, 140x5@7, 145x5@8
2ct paused sumo DL w/ belt - 295x3@6, 275x5@5,5, 245x5@5
machine press - 125x10@7, 145x10@8, 145x10@9
time: 72:08; srpe@8; avg hr: 110bpm

05/07/25 Wednesday
sumo DL w/ belt - 385x1@8.5, 315x3@8 (fatigue. reduced sets)
2ct paused bench - 165x3@5, 175x3@6, 180x3@7, 3@7
seated horizontal leg press - 180x10@6, 200x10@7, 220x10@8
time: 57:10; srpe@8

05/09/25 friday
bench - 215x1@8, 200x2@6, 175x5@6, 4@8.5
2ct paused squat - 195x3@7
squat w/ belt - 205x4@5, 4@5, 4@5
back extension - 30x8@6, 35x8@7, 40x8@8
time: 58:30; srpe@7; avg hr: 99bpm

05/12/25 monday
squat w/ belt - 225x5@6, 235x5@7.5, 240x4@9
bench - 175x5@6, 180x5@7, 185x5@8
Bulgarian split squat - 55x10@7, 60x10@8, 10@9
BW pull-up - 15@7, 9@7, 7@8
time: 62:06; srpe@8; avg hr: 113bpm

271

05/19/25 monday
squat w/ belt - 265x1@7, 235x2@5, 205x4@5, 175x4@5
incline bench - 125x5@5, 135x5@6, 140x5@7
2ct paused sumo DL w/ belt - 255x3@5, 235x5@5, 225x5@5
machine press - 125x10@6, 145x10@7.5, 145x10@8
time: 66:05; srpe@8; avg hr: 120bpm

05/21/25 Wednesday
sumo DL w/ belt - 365x1@7, 325x2rx3s@5
2ct paused bench - 165x3@5, 170x3@6, 175x3@7
seated horizontal leg press - 160x10@5, 180x10@6, 200x10@7
time: 59:08; srpe@7; avg hr: 105bpm

05/23/25 friday
bench - 210x1@7, 190x2@5.5, 175x4@5, 4@5
2ct paused squat - 195x3@6.5
squat w/ belt - 200x4rx3s@5
back extension - 25x8@4, 35x8@5, 45x8@6
time: 58:45; srpe@6; avg hr: 120bpm

272

05/26/25 monday
530 tempo squat w/ belt - 175x4@6, 4@6, 4@7
530 tempo bench w/ feet up - 120x4@6, 125x4@7, 130x3@8.5
abs leg raises - 15@7, 15@8
time: 42:22; srpe@7; avg hr: 110bpm

05/28/25 Wednesday
conv. DL w/ belt - 205x8@4, 215x8@5, 225x8@6
machine press - 125x12@8.5, myoreps - 3@5, 3@6, 3@7, 3@8, 3@8.5
pulldown - 120x12@8.5, myoreps - 3@6, 3@7, 3@7, 3@8, 3@9

05/30/25 friday
hack squat - 110x12@5, 120x12@6, 130x12@7
incline machine press - 100x12@8.5, myoreps - 3@6, 3@6, 3@7, 3@8, 3@9.5
machine chest supported row (seated) - 180x12@8, 3@5, 3@6, 3@7, 3@8, 3@8.5
side plank - 55s, 25s, 25s
time: 43:48; srpe@6; avg hr: 120bpm

273

06/02/25 monday
squat w/ belt - 205x6@5, 215x6@6, 225x6@7
2ct paused bench - 165x3@5, 170x3@6, 175x3@7
bench w/ feet up - 155x6@6.5, 145x10@8
overhead cable triceps extension - 30x10@8, 32.5x10@9
time: 49:52; srpe@7; avg hr: 112bpm

06/04/25 wednesday
sumo DL w/ belt - 295x6@5, 305x6@6.5, 310x6@7
1ct paused spoto bench - 155x6@5, 160x6@6, 165x6@7
machine hip thrust - 120x10@8, 120x10@9
cable row - 130x10@8, 10@9
time: 62:36; srpe@8; avg hr: 120bpm

06/06/25 friday
bench - 165x6@6, 170x6@7, 175x6@8, 165x4@5, 165x6@6
squat - 135x8@4, 145x8@5, 155x8@5.5
Bulgarian split squat - 45x12@6, 50x12@7, 55x12@8
back raise - 35x10@7, 10@8
time: 53:50; srpe@8; avg hr: 116bpm

274

06/09/25 monday
squat w/ belt - 205x6@5, 215x6@6, 226x6@7
2ct paused bench - 165x3@5, 170x3@6, 175x3@6.5
bench w/ feet up - 155x6@6.5, 145x10@8
overhead cable triceps extension - 32.5x10@8, 10@8.5
time: 50:42; srpe@7; avg hr: 116bpm

06/11/25 wednesday
sumo DL w/ belt - 295x6@5, 305x6@6.5, 310x6@7
1ct paused spoto bench - 155x6@5, 160x6@6, 165x6@7
BW back raise - 20@8, 10@6, 10@7, 10@7
cable row - 120x10@8, 120x10@9
time: 54: 56; srpe@8; avg hr: 113bpm

06/13/25 friday
bench - 165x6@6, 170x6@7, 175x6@8, 165x6@6, 6@6
beltless squat - 135x8@4, 145x8@5, 155x8@6
Bulgarian split squat - 45x12@6, 50x12@7, 12@8
back raise - 35x10@7, 35x10@8
time: 64:11; srpe@7; avg hr: 107bpm

275

06/16/25 monday
squat w/ belt - 215x6@5.5, 220x6@6, 225x6@7
2ct paused bench - 165x3@5, 170x3@5.5, 180x3@7
bench w/ feet up - 155x6@6, 150x10@8
overhead cable triceps extension - 35x10@8, 35x10@9
time: 46:45; srpe@8; avg hr: 120bpm

06/18/25 Wednesday
sumo DL w/ belt - 295x6@5, 310x5@9, 310x6@8
1ct paused spoto bench - 155x6@5, 160x6@6, 165x6@7
machine hip thrust - 115x10@8, 10@8
cable row - 120x10@8, 125x10@8.5
time: 51:26; srpe@8; avg hr: 123bpm

06/20/25 friday
bench - 165x6@6, 171x6@7, 176x6@7.5, 165x6@6, 5@9
beltless squat - 138x8@4, 143x8@5, 154x8@6
Bulgarian split squat - 50x12@6, 60x12@7, 60x12@8
back raise - 25x10@7, 25x10@7
time: 77:10; srpe@7; avg hr: 107bpm

276

06/23/25 monday
squat w/ belt - 205x6@5, 215x6@6, 225x6@7
2ct paused bench - 165x3@5, 175x3@6, 185x3@7
bench w/ feet up - 165x6@6.5, 155x10@9.5
overhead cable triceps extension - 30x10@8, 10@8.5
time: 44:30; srpe@7; avg hr: 119bpm

06/25/25 wednesday
sumo DL w/ belt - 285x6@5.5, 295x6@6, 310x6@7.5
1ct pause spoto bench - 155x6@5, 160x6@6, 165x6@7.5
machine RDL - 150x10@8, 10@8
cable row - 120x10@8, 10@9
time: 59: 06; srpe@8; avg hr: 114bpm

06/27/25 friday
bench - 165x6@6, 170x6@7, 175x6@7.5, 165x6@6, 6@6
beltless squat - 155x8@4, 165x8@5, 175x8@6
Bulgarian split squat - 50x12@6, 55x12@7, 60x12@8
back raise - 35x10@7.5, 10@8
time: 63:49; srpe@8; avg hr: 118bpm

277

06/30/25 monday
squat w/ belt - 205x6@5, 215x6@6, 225x6@7
2ct paused bench - 175x3@5, 180x3@6, 185x3@7.5
bench w/ feet up - 165x6@7.5, 155x10@8
overhead cable triceps extension - 35x10@8, 10@9.5
time: 55:09; srpe@7; avg hr: 111 bpm

07/02/25 Wednesday
sumo DL w/ belt - 290x6@5, 300x3@9, 310x6@7.5
1ct paused spoto bench - 155x6@5, 160x6@6, 165x6@8.5
machine hip thrust - 120x10@8, 10@8
cable row - 120x10@8, 10@8
time: 59:57; srpe@9; avg hr: 111bpm

07/04/25 friday
165x6@6, 175x6@7, 180x6@8, 165x6@6, 6@6
squat - 155x8@4, 165x8@5, 175x8@6
Bulgarian split squat - 50x12@6, 55x12@7, 60x12@8
back raise - 35x10@7, 10@8
time: 60:30; srpe@8; avg hr: 118bpm

278

07/07/25 monday
squat w/ belt - 205x6@5, 215x6@6, 225x6@7
2ct paused bench - 165x3@5, 175x3@6, 185x3@7.5
bench w/ feet up - 165x6@7, 155x8@7
overhead cable triceps extension - 35x10@8, 10@9
time: 55:00; srpe@7; avg hr: 103bpm

07/11/25 friday
sumo DL w/ belt - 285x6@5, 295x6@6, 310x6@7
1ct paused spoto bench - 155x6@5, 160x6@6, 165x6@7
machine hip thrust - 120x10@7.5, 10@8
cable row - 120x10@8, 125x10@8.5
time: 59:38; srpe@8; avg hr: 122bpm

07/12/25 saturday
bench - 165x6@6, 175x6@7, 180x6@8, 165x6@7, 6@7
hip belt squat - 270x8@5, 280x8@6, 8@6
Bulgarian split squat - 50x12@6, 55x12@7, 60x12@8
back raise - 35x10@7, 10@8
time: 54: 26; srpe@8; avg hr: 120bpm

279

07/14/25 monday
beltless squat - 165x8@4, 175x8@5, 180x8@6
2ct paused bench - 165x3@5, 175x3@6, 185x3@7
bench w/ feet up - 165x6@7, 155x10@9
overhead cable triceps extension - 37.5x10@8, 10@9
time: 48:42; srpe@8; avg hr: 116bpm

07/16/25 wednesday
sumo DL w/ belt - 295x6@5, 305x6@6, 315x6@7
1ct paused spoto bench - 155x6@5, 165x6@6, 170x6@7
machine hip thrust - 120x10@8, 10@8.5
seated machine row - 230x10@8, 10@8.5
time: 63:48; srpe@8; avg hr: 120bpm

07/18/25 friday
squat w/ belt - 210x6@5, 220x6@6, 230x6@7.5
bench - 175x6@6, 180x5@7, 180x6@8, 170x6@6.5
back raise - 35x10@7, 10@7.5
time: 61:16; srpe@8; avg hr: 114bpm

280

07/21/25 monday
beltless squat - 165x8@4, 175x8@5, 185x8@6
2ct paused bench - 175x3@5, 180x3@6, 185x3@7
bench w/ feet up - 165x6@7, 160x10@8.5
Bulgarian split squat - 50x12@6, 55x12@7, 60x12@8
overhead cable triceps extension - 37.5x10@8, 10@8
time: 578:53; srpe@7; avg hr: 117bpm

07/23/25 Wednesday
sumo DL w/ belt - 295x6@6, 305x5@6, 315x6@7
1ct paused spoto bench - 155x6@5, 165x6@7
machine hip thrust - 120x10@8, 10@8
cable row - 125x10@8.5, 10@8.5
time: 54:12; srpe@8; avg hr: 123bpm

07/25/25 friday
squat w/ belt - 205x6@5, 215x6@5.5, 230x6@8.5
bench - 165x6@7, 175x6@8, 155x6@6, 6@6
back raise - 35x10@7, 10@7
time: 44:46; srpe@0; avg hr: 107bpm