Samuel Clark, Intermediate Training Log

[SClark08]

Tuesday, 20-June 2023
Time: 0700 (00:55)

Squat Stretch

Pistol Squat 5x5/5 @60 sec
Split Squat 2x15/leg @60sec
TRX Biceps Curl [L2-3] x15,15 superset w/TRX OH Triceps Extension [L0-3] x12,12,12 superset w/ TRX Hammer Curl x12,12 @ 1min b/t movements

Jog - Hills, 2mi, 0.5mi 00:23:50


Wednesday, 21-June 2023
Time: 1025 (00:36)

Warmup: red band H pull apart, V pull apart, triceps extension and biceps curl 1x15ea

Grn Band Side Raise x12,12,12 superset w/ Pike Push-up x12,10,10 @60-90sec

Tree branch pull-up x15,12 superset w/Archer Push-up x13/13, 13/13 @1min b/t movements

TRX Row x16,16 superset w/Grn Band Decline Push-up x12,12 @1min b/t movements

TRX Face-Pull x13,13 superset w/TRX Fly x10,10 @30-45sec b/t movements

TRX Rear fly x13,13 superset w/Org Band deficit Inc Push-up x15 @1min


Thursday, 22-June 2023
Time: 0855 (00:58)
Long slow run/hills

Squat warmup pause&regular 2x5@10ct/5
Pistol squat 5x6/leg @1min

TRX Biceps Curl [L3-1&0] 3x15 superset w/TRX Triceps Extension 3x15,12 superset w/TRX Hammer Curl [L3-2] 2x12 @30sec b/t movements & 60sec b/t rounds

Jog 2.75mi 00:28:27


Friday, 23-June 2023
Time: 1020 (00:48)

Band warmup

Grn Band X-Side Raise x15,15,12,12 superset w/Grn Band Press (no cross) x15,15,12,12 @2min

Grn Band Dec Push-up 3x15,15,12 Superset w/ Tree P-grip Pull-up 2x8/8,6/6 w/@60-90sec b/t movements

Archer Push-up 2x10/10 Superset w/ TRX Inverted Row 2x15 @60-90sec b/t movements

TRX Face-Pull 2x16 superset w/ Org Band Deficit Inc Push-up 3x12 superset w/ TRX Rear Delt 2x15 @60sec b/t movements

Notes: emphasize slow eccentric and stretch


Saturday, 24-June 2023
Time: 0645 (00:35)

Long slow hill run 3.0mi 00:29:30
Cool down walk 5min

[SClark08]

Monday, 26-June 2023
Time: 0805 (00:33)

TRX Row 4x20 superset w/Archer Push-up 12/12,12/12,10/10,10/10 @60sec b/t rounds

TRX Face-Pull 4x15 superset w/ Org Band Push-up x15,12,12,15 @60sec b/t rounds

Grn Band Side Raise 4x12/12 @60sec b/t rounds


Tuesday, 27-June 2023
Time: 0830 (00:36:55)
Long slow run - medium hills; 3.75mi
Astoria, OR


Wednesday, 28-June 2023
Time: 0945 (00:52)

Mobility:
red band: rear fly, OH fly, pec fly, side raise, triceps extension, biceps curl 1x20 each.

Pause squat 5/5, band pause squat 5/5

Pistol squat 5x7/7 superset w/ Grn Band Side Raise 4x15/15 @60sec b/t rounds

TRX Face-Pull 4x18 superset w/ Archer Push-up 13/13,13/13,13/13,13/13 @60-90sec b/t movements

TRX Row 4x20 superset w/ Cross Crunch 15/15,12/12,12/12 @60sec b/t movements


Saturday, 1-July 2023
3mi hike - Pacific City, OR


Sunday, 2-July 2023
2.5hr hike - Cape Lookout, OR

Calisthenics x28min
TRX Face-pull x20,15,10 to TRX Rear Raise x10,6,5 to TRX Inverted Row x20,15,10 @60-90sec, Rest 3min

Pike Push-up x10,10,8 @2min, Rest 2min

Red Band Archer Push-up x15/15 @60sec
Grn Band Dec Deficit Push-up x10 @60sec
Org Band Deficit Push-up x8


Monday, 3-July 2023
Pacific City, OR

7-8mi Hike (x2 segments)


Tuesday, 4-July 2023
Hiking and sand dunes


Wednesday, 5-July 2023
Time: 11:10 (00:30)

Band warmup: vertical and horizontal pull apart, fly, 1-arm OHTE, 1-arm curl, side raise 1x20 each

Circuit: 5 rounds
Tree/p-grim chin-up x10 SSw/ archer push-up x10/10, SSw/ BW squat x30 @1-2min b/t rounds

Notes: I stopped when I knew I couldn’t get another complete set of chin-ups. The goal isn’t cardio; it’s strength-endurance. Recent hiking made the squats suck.

Friday, 7-July 2022
Weighout: ??lbs, Time: 0805 (01:12)
GFAFB, ND

LB Squat (light sleeves, 1/2” heel, no belt): 20kg/44lbs x10,10, 60/132x5, 100/220x4, 140/309x3, 160/353x5 @7.5, 170/375x5 @8/8.5, 180/396x5 @9,9.5,9.5 @3-4min

Pull-up 25x10,10,8 superset w/ CG Bench 44x10,10, 132x5, 220x4, 286.5x3, 309x2 @8.5, 1RM≈345; 68% = 235: x10,10,8 @8, @60-90sec b/t movements

BB Row 220x8,8,8 SSw/ Dips 90x10,8,8 @90-120sec b/t movements

Notes: I’m not crazy about squatting in these Reebok CrossFit shoes + 1/2” heel lifts. They’re sloppy when walking out weights. Fine statically.


Saturday, 8-July 2023
Weighout: 208lbs, Time: 1945 (00:36)
Glasgow, MT

Incline DB Bench 45x10, 60x10, 70x10, 80x10,10,10 @2min

Standing Side Raise 35x15,15,15 @1-2min
Pec fly machine 80x20, 100x12,12 @1min
Prone Rear Raise 25x12,12,12 @1min
DB Upright Row 45x12,10,10 @1min


Sunday, 9-July 2023
Time: 2140 (00:30)
Ellensburg, WA

Standing DB Curl SSw/ Standing OHTE 15x20/20, 25x20/20, 35x15/15, 45x12/12

Incline Hammer Curl SSw/ Incline Tate Press 15x20/20, 25x15/15, 35x10/15, 10/15


Monday, 17-July 2023
Weighout: 205lbs, Time: 0815 (01:09)
McChord Field Fitness Center (MFFC)

Squat warmup
LBSQ (light sleeves + 1/2” heel) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 495x1@9 (E1RM ≈ 525-530); 83% = 435x5 @8,9.5, 425x5 @8.5 superset w/3-way Roman chair X sit-up BWx15/15, 12/12, 12/12 @1.5min b/t movements

Reverse Grip Bench 45x10, 135x5, 185x4, 225x3, belt: 275x2 @8 (E1RM ≈ 305); 74% = 225x10 @8,8,10 @2-2.5min

Prone/Inc Side Raise 30x12,12,12 @90sec
OH Triceps Extension 120x12,12,8 @90sec
High Cable Pec Fly 35x20-25x15-15x25 @10-breaths between each

Notes: Squat 430 in next session


Tuesday, 18-July 2023
Weighout: 205.5lbs, Time: 1640 (01:15)

RDL 45x10, 135x8, 225x6, belt 315x5, 365x5, 385x5,5 @2min

1-Arm DB Row 120x10/10, 10/10, 10/10 @1-1.5min b/t arms

Prone DB Rear Delts 35x12,10,10 @90sec

Chin-up BWx13,10,8 @2min

Incline DB Curl 30x12,9,8 @90sec

Treadmill: 24min
5min @5mph
4x0.25mi @10,10.2,10.4,10.6mph @2min
5min cooldown at 2.5mph


Wednesday, 19-July 2023
Weighout: 205.1lbs, Time: 1610 (01:05)
McChord Field Fitness Center (MFFC)

Squat warmup
LBSQ (light sleeves + 1/2” heel) 45x10,10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@9 (E1RM ≈ 525-530); 83% = 435x4 @8,8.5,8,8 superset w/hanging leg raise BWx20,20,20 @1.5min b/t movements

30* DB Bench 60x10, 75x10, 90x10 @8,9 90x8 @9.5 @2-2.5min

Low-Cable Side Raise 25x10/10, 20x12/12,12/12 @90sec
Rope Triceps pressdown 72.5x12, 87.5x12,9+2 @90sec
High Cable Pec Fly 40x15-35x10-30x10 @10-breaths between each

Notes: braced better for sets 3&4 of squat.


Friday, 21-July 2023
Weighout: 203.9lbs, Time: 0535 (01:06)
McChord Field Fitness Center (MFFC)

Squat warmup
LBSQ (light sleeves + 1/2” heel) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 465x1, 495x1@9 (E1RM ≈ 525-530); 440x3 @9,9.5,9, x2@9.5 superset w/GHR X-Sit-up 10lbs x12/12, 12/12, 12/12 @1.5min b/t movements

Reverse Grip Bench 45x10, 135x5, 185x4, 225x3, belt: 275x2 @8 (E1RM ≈ 305); 74% = 225x12 @8.5,10, x9@8.5* @2.5-3min

High Cable Rear Raise 20x20, 25x @90sec
High Cable Curl 30x15, 35x12,10 @90sec
High Cable Fly 40x10-35x10-30x10 @10-breaths b/t each

PM: 6 field width shuttle runs, light calisthenics, 10min jog


Saturday, 22-July 2023
Time: 0705 (00:48)
Sherwood, OR

Zone 2 Jog: 3.81mi
Jog flat/decline, walk inclines

[SClark08]

Monday, 7-Aug 2023
Weighout: 209lbs, Time: 1740 (01:15)

HBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1 @7.5, 475x1 @8.5 (E1RM≈505); 90% = 455x2 @8.5,9,9.5 @3min

30* DB Bench 40,55x5, 70x4, 85x3, 100x2, 80x14 @9, Myo: 80x9+5, 80x7+3+2+2, 70x7+3+3+1 @2min

BW Pull-up x10, Myo: x6+2+2, x5+2+2+2 @2min

Dip Machine 135/side x10, Myo: x10 @2min

Hammer Curl 80x10/10, Myo: 6/6+2/2+2/2 @2min

Lying Facepull 57.5x15, Myo: 57.5x10+5, 10+5, 10+5 @90sec

Notes: more reps next dip and Facepull session. Lots of sodium, beer, and desert this weekend; my weight will likely settle back in around 205-206.


Tuesday, 8-Aug 2023
Weighout: 208.8lbs, Time: 1705 (00:45)

Standing DB Side Raise 20x15, 25x12, 30x12, 30x15, 2xMyo-15 @90sec

DB Upright Row 50x10,10,10 @60sec

Treadmill:
Warmup Jog 5mph x5min
9.8mph 0.27,0.25,0.21,0.21,0.21mi (1.15mi) @2min walk @ 2.5mph

Cooldown walk 3min @ 2.5mph


Wednesday, 9-Aug 2023
Weighout: 207.7lbs, Time: 1725 (01:08)

HB SQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455,475,495x1

DE HB SQ Grn Bands 315x10x2 OTM

RDL 315x3, 425x5,5 @2-3min

1-Arm Cable Rear Delt 25# x15/15, 2xMyo-15

Cable Fly 47.5# x16, 3xMyo-16: 12+4, 10+6, 8+4+4 @90sec

Rope OH Triceps Ext 87.5# x10,10 @90sec
Rope Triceps Pressdown 85# x8, 1xMyo-8: 5+3 @90sec


Friday, 11-Aug 2023
Weighout: 207.1lbs, Time: 1830 (01:12)

RE HBSQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1@8, 385x5 @8,7.5,7.5,8 @3.5min

Barbell row 225x2x10 @2min

Flat DB Bench 50,70,90x5, 110x10+6 @60sec, 80x12, 2xMyo-12: 9+3, 8+4@2min

Incline DB Curl 40x10, 1xMyo-10 6+4 @90sec

High Cable Curl 25x15, 1xMyo-15 10+5 @90sec
2-Arm Cable Side Raise 15x18, 2xMyo-18 @90sec


Saturday, 12-Aug 2023
Time: 0710 (00:47)
McChord AFB, WA

Long slow run 4.17mi
Max HR 150
Avg HR 144
Max Pace 00:08:57
Avg Pace 00:11:25/mi
Total Duration: 00:47:00


Monday, 14-Aug 2023
Weighout: 204.1lbs, Time: 1645 (01:12)

HBSQ BWx5p/5, 45x10, 135x5, 225x1p, belt: 315x1p, 405x1p, 455x1p @8, 475x1 @9; 455x2 @9,10, -2%: 445x2 @9.5,9 @3min

30* DB Bench 50x5, 65x4, 80x3, 100x2, 80x15 @9, 3xMyo-15: 80x8+4+3, 75x7+4+3+1, 70x7+3+2+2+1 @2min

BW Pull-up x10, 3xMyo: x10, 7+3 superset w/ Dip Machine 135/side x12, 2xMyo: x12, @90sec b/t movements

Hammer Curl 80x11/11, Myo: 6/6+5/5 @2min

Lying Facepull 57.5x16, Myo: x16,15,12+4 @60sec

Notes: had a range day 0930-1400; full plates and helmet, 92*F and little shade. I tried to hydrate well but I weighed out pretty light. I felt fatigued during warmups as well; which explains the less than stellar performance while squatting.


Tuesday, 15-Aug 2023
Weighout: 206.2lbs, Time: 1655 (00:46)

Prone/Incline DB Side Raise 20x10, 25x10, 30x16, 3xMyo-16 @75sec

DB Upright Row 50x11,11,11 @75sec

Treadmill: 25min
Warmup Jog 5mph x5min
9.8mph 5x0.24mi (1.2mi) @2min walk @ 2.5mph

Cooldown walk 3min @ 2.5mph


Wednesday, 15-Aug 2023
Weighout: 207lbs, Time: 1715 (01:05)

HB SQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x1

DE HB SQ Grn Bands 315 11x2 OTM

RDL 315x3, 425x5,5,5 @2min

1-Arm Cable Rear Delt 25# x16/16, 2xMyo-16 @60sec

Cable Fly 47.5# x17, 3xMyo-17 @90sec

Rope OH Triceps Ext 87.5# x10, Myo-12 @90sec
Rope Triceps Pressdown 57.5# x10, 1xMyo-10 @90sec


Friday, 18-Aug 2023
Time: 0700-0800
627 ABG PT, MAF Flag Pole

1-min slow push-ups x2
1-min lunges x2
1-min shoulder taps x2
1-min mountain climbers x2
1-min OH squat x2

Run: 1.3mi 10:00
Jog: 1.8mi


Saturday, 19-Aug 2023
Weighout: 205.7lbs, Time: 825 (01:30)

RE HBSQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x1, 455x1@8.5, 385x5 @7.5,7,7,7,7 @3min

Barbell row 225x3x10 @2min

Flat DB Bench 55,75,90x5, 110x11+6 @60sec, 70x12, 3xMyo-12: 12,10+2,9+3 @2min

45* Incline DB Curl 40x11, 2xMyo-11: 6+3+2,5+3+3 @90sec

High Cable Curl 25x16, 1xMyo-16: 10+6 @90sec

2-Arm Cable Side Raise 15x20, 2xMyo-20 @90sec


Monday, 21-Aug 2023
Weighout: 205.9lbs, Time: 1600 (01:25)

LBSQ BWx5p, 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1 @9; 545x1 @9.5, 495x2 @7.5, 475x2 @7,7,7.5,7,7.5 @2min

Incline bench 45x10, 135x5, 225x4,4, 18x10@9.5, 3xMyo-10: 6+3+1, 6+2+2, 5+2+1+1+1; 30*DB 85x6+2+1 @2min

BW Pull-up x12, 2xMyo-12 superset w/ Dip Machine 135/side x13, 2xMyo-13, @90sec b/t movements

Hammer Curl 80x12/12, Myo: 8/8+4/4 @2min

Lying Facepull 57.5x17, 3xMyo-17 @60sec


Tuesday, 22-Aug 2023
Weighout: 205.7lbs, Time: 1045 (00:50)

Standing DB Press 30x10, 45x8, 1-Arm: 60x6/6, 75x3/3, Seated 50x15, 1xMyo-15 @2min

Prone/Incline DB Side Raise 20x10, 30x17, 2xMyo-17 @75sec

DB Upright Row 50x12, 2xMyo-12 @75sec

Treadmill: 25min
Warmup Jog 5mph x5min
9.8mph 5x0.26mi (1.3mi) @2min walk @ 2.5mph

Cooldown walk 2.5min @ 3mph


Wednesday, 23-Aug 2023
Weighout: 205.9lbs, Time: 0540 (01:05)

HBSQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x1

DE HB SQ Grn Bands 315 12x2 OTM
RDL 315x3, 425x6,6,6 @2min

Cable Fly 47.5# x15, Myo-15 2@47.5, 2@42.5 @90sec

2-Arm Cable Rear Delt 25# x20, 2xMyo-20 @60sec

Rope OH Triceps Ext 87.5# x12, Myo-12 @90sec

Rope Triceps Pressdown 57.5# x12, 1xMyo-12 @90sec


Friday, 25-Aug 2023
Weighout: 206.7lbs, Time: 0705

0705: 00:30:00
Light calisthenics, 1.25mi jog (10:30), Ab circuit

0745: 01:10:00
LBSQ BW 45x5, 135x3, 225x3, belt: 315x2, 405x1, 455x1, 425x5 @7,7,7,8,7.5 @3min

Barbell row 225 4x8 @2min

Flat DB Bench 55x5, 75x4, 90x3, 110x12+7 @60sec, 75x12, 3xMyo-12: @2min

2-Arm Cable Side Raise 25x10, 2xMyo-10 @90sec

High Cable Curl 25x20, 30x12, 3xMyo-12: @60sec


Saturday, 26-Aug 2023
Time: 0832 (00:31:52)

Distance run: 3.12mi
Avg Pace: 00:10:12
Bike ride: 4mi


Monday, 28-Aug 2023
Weighout: 209lbs, Time: 1522 (01:10)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475x1, 515x1 @8, 435x3 @7,7,7 @2.5-3min

3-0-3 SQ (75%) 315x6 @6, 325x6 @7, 335x6 @7.5 @2-3min

Press 45x10, 95x5, 135x4, 165x3, 185x2, 205x1@9 (E1RM=215); (-15%; 78%=167)… 170x3 @7,7,7,7 @1.5-2min

Chin-up BWx12,12,12 superset w/ Z-Press [7/8] (-15%) 145x4 @7,7.5,7.5 @1-1.5min b/t

Standing DB Side Raise 35x12, 2xMyo-12 @90sec

Notes: rearranged my meal schedule; I have one extra meal in by training time - that plus sodium may account for the increase in body weight. Daily calories should average 2950-3100. Still below calculated maintenance, however, my scale weight is gradually creeping up. So, maybe not.


Tuesday, 29-Aug 2023
Weighout: 210.7lbs, Time: 0615 (01:10)

30* DB Bench 45x10, 60x5, 75x5, 90x10, 3xMyo-10 @2-3min
2-Arm Cable Rear Delt 30# x16, 2xMyo-16 @75-90sec

Hi-Cable Fly 47.5# x16, 2xMyo-16 @90sec
OHTE 87.5# x12, 2xMyo-12 @90sec
45* Incline DB Curl 40x10, 2xMyo-10 @90sec

Treadmill: 25min
Warmup Jog 5mph x2min
9.8mph 5x0.28mi (1.4mi) @2min walk @ 2.5mph

Cooldown walk 4min @ 3mph

Notes: weight is creeping up faster than I wanted it to. Cutting out: coffee additives, salt on eggs or dinner (just pre/post training), 1/2 as much honey, -150 to 200cal desert items. I have decided my bodyweight floor will be around 92kg/202.8lb and ceiling 97kg/213.9lb. This keeps me within 5% of my target weight for running season. Ideally there are a fairly linear gain and loss periods, with proportional maintenance periods in the intervening months (e.g., Lose Dec-Feb, Maintain & Run Mar-May, Gain Jun-Aug, Maintain Sep-Nov). Across all periods, strength will be the primary goal, whereas running will always consist of two sessions per week (minimum) and scale up to 4, during peak running season.

[SClark08]

Wednesday, 30-Aug 2023
Weighout: 206lbs, Time: 0940 (01:09)

LB SQ 3x2-4; 45x5p/5, 135x5, 225x4, belt 315x3, 405x2, 495x1@8, 2@6 ≈ 83.5%: 465x3 @7, 455x3 @6.5,6 @3-3.5min

LB PSQ 3x2-4; 2@6 ≈ 83.5%: 420x3 @6,6,6.5 @3-3.5min

OHP 1-Ct hold/breath @Top 5x4-6; 4@6 ≈ 78.5%: 45x10, 95x5, 115x4, 135x3, 155x2, 175x1, 190x1, 205x1, 165x5 @7,7,7.5,7.5,8 superset w/ RDL 2-3x5-7; 430 3x5 @90sec b/t each

1-Arm Cable Side Raise 20x12, 2xMyo-12 superset w/ 1-Ct Scapula Pull-up 3x12 @90sec


Friday, 1-Sep 2023
Weighout: 205.5lbs, Time: 0930 (01:37)

Warmup: HBSQ 45x5p/5, RDL 45x10, Row 45x10, Press 45x10

P.HB SQ 135x5, 225x3, 315x1, 365x1, 405x1

Clean 135x2, 185x2, 225x1, 250x1, 275x1, 295x1, 315x1 (E1RM≈335); 70% 3x1 @30sec, 75% 3x1 @45sec, 80% 3x1 @60sec, 85% 3x1 @75sec (235,250,270,285)

HBSQ 3x4-6 @7; 365x6 @6, 375x6 @6.5, 385x6 @7 @3min

45* Bench 5x4-6 @73% (270); 135x5, 185x3, 225x1, 195x4 @8, 190x5 @7,7,7,7.5 superset w/ BB Row 275x5,5,5,5 @1-1.5min b/t movements

Dips 90x12,12,12 superset w/ incline rear Delt 35x12,12,12 @60sec b/t movements

Notes: left anterior shoulder pain set in a few hours after training. During the session, I noticed a bit of discomfort during dips. Next session I’ll try reducing the bottom end of ROM.


Saturday, 2-Sep 2023
Time: 0645 (00:47:50)

Long slow run: 4.5mi 00:47:50
Avg Pace: 00:10:40
Max Pace: 00:08:57


Monday, 04-Sep 2023
Weighout: 207lbs, Time: 0715 (01:15)

Band distract ankle mobility 3x20sec/side

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 495x1, 505x1, 515x1 @8.5, 435x4 @7,7.5,7 @3-3.5min

Press, sleeves 45x10, 95x5, 135x4, 155x3, 175x2, 195x1, 170x4 @7,7,7,7.5 @2-2.5min

Z-Press [Sleeves; 8] (-15%) 145x4 @8, 5@9, 4@9 @1.5-2min

Paused Deadlift 495x1, 430x4 @7,7,7 @3min

Prone DB Side Raise 35x13, 2xMyo-13 @90sec

Notes: squat bar was bent unevenly; the weights jerked as your torso angle changed throughout the lift. Press was fine, despite tweaking my neck (same bent bar made for a jerky decent during warmup). Z-Press felt like shit. Pulls were easy.


Tuesday, 5-Sep 2023
Time: 0630 (00:45); Garage

30* DB Press 35x10, 55x8, 75x12,12,12,12 superset w/ Deadhang P-Grip Chin-up BWx8,8,8,8 @1min b/t movements

30* DB Fly 40x15,15,15 superset w/ incline DB Rear Delt 40x12,12,12 @1min b/t movements

45* Incline DB Curl 40x10/10, 2xMyo superset w/ DB Triceps Kickback 40 3x15/15, @1min b/t movements

Gym: 0830 (00:28)

Warmup jog 5mph x3 min
6x 0.25mi @ 9.8mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x remaining time

Max HR = 208 - (0.7*Age)


Wednesday, 6-Sep 2023
Weighout: 205.9lbs, Time: 1550 (01:30)

Warmup: band ankle distract, squat, RDL, Row, Press

Clean 135x2, 185x2, 225x1, 70% 4x1 @30sec, 75% 4x1 @45sec, 80% 4x1 @60sec, 85% 4x1 @75sec (235,250,270,285)

HB SQ 3x4-6; 315x1, 405x1, 385x6 @7,7,7 @3-3.5min
3-0-3 LBSQ 3x4-6; 335x6 @6,6,6 @3min

P.OHP 1-CR hold @ top 5x4-6; sleeves 135,185,205x1, 160x6 @7,7,8,9,10 @2-3min

1-Arm Cable Side Raise 20x13/13, 2xMyo-13 superset w/ 1-Ct Scapula Pull-up 3x13 @30sec b/t movements


Friday, 8-Sep 2023
Weighout: 208lbs, Time: 0700 (01:00)

Track: 200m easy, 200m medium, 200m easy, 200m medium, 100m walk; repeat three more times

45* BB Bench 5x4-6; 45x10, 135x5, 185x3, 205x2, 190x6 @7.5,8,8,8.5,7.5 @2-3min

Seated Cable Row 4x10-12; 70x12, 80x12,12,12 @1-1.5min b/t movements

2-Arm Cable Rear Delt 30# x17, 2xMyo-17 @1-1.5min

High Cable Fly 42.5x20, 1xMyo-20 @60sec


Afternoon:
Weighout: 209.6lbs, Time: 1530 (00:55)
Warmup: squat 45x5p/5

LB Squat 3x2-4 (82%); 135x3, 225x3, belt: 315x2, 405x1, 455x1, 495x1@8, 455x4 @6.5,6.5,7 @3min

LB P.SQ (90%) 3x2-4 (82%); 420x4 @6,7,7 @3min

RDL 3x5-6; 430x6,6,6 @2min

OHDB TE 30x10/10, 130x10,10,10 @1.5-2min
1-Arm DB Preacher Curl 35x12/12,12/12 @60sec


Monday, 11-Sep 2023
Weighout: 208.8lbs, Time: 0615 (01:15)

Band distract ankle mobility 3x20sec/side

LBSQ 3x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1, 495x1, 520x1 @9, 465x2 @7.5,7.5,7 @3-3.5min

Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 215x1@9 (E1RM=225), 180x2 @6, 185x2@6.5, 190x2@6, 195x2@7 @2min

Z-Press 3x3-5; [Sleeves; 8] (-15%) 145x5,5,5 @1.5-2min

Paused Deadlift 3x2-4; 405,495,545x1, 445x2 @6,6.5, @3min

Prone DB Side Raise 35x14, 2xMyo-14 @90sec

Notes: swapped Monday and Friday LB squat; reorganized to better fit the HLM/DUP model.


Tuesday, 12-Sep 2023
Weighout: 209.3lbs, Time: 1530 (01:17)

30* DB Press 35x10, 55x8, 75x13, 3xMyo superset w/ Deadhang P-Grip Chin-up BWx9, 3xMyo @1min b/t movements

30* DB Fly 40x13, 3xMyo @1-1.5min

Incline DB Rear Delt 40x13, 2xMyo-13 @1-1.5min

45* Incline DB Curl 40x12, 1xMyo, 35xMyo-12 @1-1.5min

DB Triceps Kickback 40x16, 2xMyo @1min b/t movements

Treadmill: 00:28:00
Warmup jog 5mph x2 min
6x 0.25mi @ 9.9mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x remaining time


Wednesday, 13-Sep 2023
Weighout: 209lbs, Time: 1550 (01:22)

Warmup: band ankle distract, squat, RDL, Row, Press

Clean 135x2, 185x2, 225x2, 70% 5x1 @30sec, 75% 5x1 @45sec, 80% 5x1 @60sec, 85% 1,1,X,1,X @75sec (235,250,270,285)

HB SQ 3x4-6; 315x1, 405x1, 345x4 @6, 395x4 @6.5,7 @3min

P.OHP 1-Ct hold @ top 5x4-6; sleeves 135,155,175,195x1, 165x4 @7,6.5,6.5,7,7 @2-3min

1-Arm Cable Side Raise 20x14/14, 2xMyo-14 superset w/ 1-Ct Scapula Pull-up 3x14 @30sec b/t movements



Friday, 15-Sep 2023
Weighout: 209.7lbs, Time: 0700 (01:00)

Group PT: 40min Formation Ruck @ 40-45lbs (2.1mi)

Time: 01:04
LB Squat 3x3-5 (82%); 135x3, 225x3, belt: 315x2, 405x1, 455x1, 495x1@8, 440x4 @7,7.5, 440x3 @6 @3min

LB P.SQ (90%) 3x2-4 (82%); 425x2 @6,6,6 @2min

45* BB Bench 5x4-6; 45x10, 135x5, 185x1, 205x1, 225x1, 195x4 @6,6,6,6,6 @1.5-2min

RDL/Power Shrug 3x4-6; 435x4 @2min

Seated Cable Row 4x10-12; 85x13, 2xMyo @1-1.5min b/t movements

2-Arm Cable Rear Delt 30# x18, 2xMyo-18 @1min

High Cable Fly 47.5x20, 1xMyo-20 @60sec


Monday, 18-Sep 2023
Weighout: 208.8lbs, Time: 0630 (01:15)

Band distract ankle mobility 3x20sec/side

LBSQ 3x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1, 495x1, 520x1 @9, 465x3 @7,7,7.5 @3-3.5min

LB P.SQ (≈10% less than Monday) 3x2-4 (82%); 425x3 @7,6.5,6.5 @2min

Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 215x1@9 (E1RM=225), 185x3 @ @2min

Z-Press 3x3-5; [Sleeves; 8] (-15%) 155x3 @1.5-2min

Paused Deadlift 3x2-4; 405,495,545x1, 445x3 @ @3min

Prone DB Side Raise 35x15, 2xMyo-15 @90sec

Notes: I missed a squat variation in the shuffle last week; paused squats will go on Monday and tempo squats on Friday; two variations on Mon and Fri, one on Wed.


Tuesday, 19-Sep 2023
Weighout: 209lbs, Time: 530 (01:20)

15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 225x7,6,6 superset w/ Deadhang Pull-up BWx10, 3xMyo @1min b/t movements

30* DB Press 35x10, 55x8, 75x14, 2xMyo @2-2.5min

30* DB Fly 40x14, 2xMyo @1-1.5min

Seated p-grip Cable Row 3x10-12; 85x8, 80x8, 1xMyo-8 @2min b/t movements

Treadmill: 00:26:00
Warmup jog 5mph x2 min
6x 0.26mi @ 9.9mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x remaining time


Wednesday, 20-Sep 2023
Weighout: 209.7lbs, Time: 1620 (01:15)

Warmup: squat, RDL, Row, Press

Clean 135x2, 185x1 225x1, 275x1, 295x1, 315x1, 70% 3x1 @30sec, 75% 3x1 @45sec, 80% 3x1 @60sec, 35% @75sec (245,260,275,290)

HB SQ 3x4-6; 315x1, 405x1, 345x4 @6, 395x5 @7,7,7 @3min

P.OHP 1-Ct hold @ top 3x4-6; sleeves 165x6 @7.5,8,8 @2-2.5min

Weighted Dip 90x10 @6.5,5,7 @1.5-2min

1-Arm Cable Side Raise 20x15/15, 2xMyo-15 superset w/ 1-Ct Scapula Pull-up 3x15 @30sec b/t movements

OH Cable Triceps 87.5# x15, 95x10,10 @1.5min


Friday, 22-Sep 2023
Weighout: 209.5lbs, Time: 0915 (01:17)

Ankle and hip mobility - 4min

LB SQ 3x2-4 (5% less than Monday); 45x10, 135x5, 225x4, 315x3, 405x2, 455,475,495x1, 440x5 @7,6.5,6.5 @3min

3-0-3 SQ 2x6-8; 335x8,8 @2-3min

45* Bench 5x4-6; 45x10, 135x5, 175x3, 175x3, 195x2, 215x1, 235x1, 195x5 @7,7,7,7,8.5 @2-3min

RDL/Shrug 2x4-6; 435x6,6 @2min

1-Arm Cable Rear Delt 30# x15/15, 2xMyo @1-1.5min

High Cable Fly 1-3x12-20; 50x15

Incline Curl 40x10+2 (alternating) + 4 (hammer grip) @60sec

Standing curl 40x12+6 (alternating) + 6 (hammer grip)


Saturday, 23-Sep 2023
Time: 0655 (00:55)

LSD Run 5.0mi 00:55:15
Max HR 167
Avg HR 152


Monday, 25-Sep 2023
Weighout: 210.2lbs, Time: 1545 (01:22)

LBSQ 3x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1, 495x1, 515x1, 535x1 @8.5, 465x4 @6.5,6.5,6.5 @3-3.5min

LB P.SQ (≈10% less than Monday) 3x2-4 (82%); 425x4 @6,6.5, @2min

Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 225x1@9.5, 185x4 @6,7,7 @2min

Z-Press 3x3-5; [Sleeves; 8] (-15%) 155x5 @9,10,9 @1.5-2min

Deadlift 3x2-4; 405,495,545x1 @7.5, Paused 455x4 @6.5,7,7 @2-3min

Prone DB Side Raise 35x16, 2xMyo-16 @90sec

Notes: used SuperTraining heavy sleeves


Tuesday, 26-Sep 2023
Weighout: 211lbs, Time: 1530 (01:20)

15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 225x7,7,7 superset w/ Deadhang Pull-up BWx11, 3xMyo @1min b/t movements

30* DB Press 75x15, 2xMyo @2-2.5min

30* DB Rear Lateral 40x15, 2xMyo @2min

30* DB Fly 40x15, 2xMyo@1-1.5min

Seated p-grip Cable Row 3x10-12; 80x10, 2xMyo @1.5-2min b/t movements

Treadmill: 00:18:00
Warmup jog 5mph x1 min
4x 0.25mi @ 10mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x3.5min
Mental/Willpower: 4/5


Wednesday, 27-Sep 2023
Weighout: 211.9lbs, Time: 1640 (01:02)

HB SQ 3x4-6; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 385x1, 405x1, 425x1, 395x6 @7,7,7.5 @3min

Clean 135x1, 185x1 225x1, 275x1, 295x10x1 @60sec

P.OHP 1-Ct hold @ top 3x4-6; sleeves 175x4 @7,7,6.5 @2min

Weighted Dip 100x10 @6.5,7,7.5 @2min

1-Arm Cable Side Raise 20x16/16, 2xMyo superset w/ 1-Ct Scapula Pull-up 3x16@30sec b/t movements


Friday, 29-Sep 2023
Weighout: 210.5lbs, Time: 0530 (01:10)

2.25mi run w/8x100m intervals, throughout

45* BB Bench 5x4-6; 45x10,5, 135x5, 185x3, 205x2, 225x1, 195x5 @8,8,8,8.5,8.5 @2-2.5min

LB Squat 3x3-5 (5% less than Monday); 135x5, 225x4, belt: 315x3, 405x2, 455,465,475,485,495x1 @1-2min

[SClark08]

Saturday, 30-Sep 2023
Time: 0645 (0:48)

Superset (@30-60sec b/t):
30* DB Rear Lateral 10x15, 25x10, 40x16, 2xMyo @2min

30* DB Fly 10x15, 25x10, 40x16, 1xMyo @1-1.5min

Jog: 3.01mi 00:30:40
Mental/Willpower: 3/5


Monday, 2-Oct 2023
Weighout: 212.2lbs, Time: 1550 (01:19)

LBSQ 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x2, 465x1, 485x1, 505x1, 525x1, 545x1 @8.5, 475x2 @7,7,7 @3-3.5min

3-0-3 LB SQ 2x6-8; 345x6,6 @2min

Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 225x1@9, 195x2 @7.5,7,7.5,7 @2min

Z-Press 3x3-5; [Sleeves; 8] (-15%) 165x3 @10, 160x3 @8.5,9.5 @1.5-2min

Deadlift 3x2-4; 405,495x1, straps 545,575,585x1 @9, DOHHG Paused 475x2 (no straps) @7,6,6 @2min

Prone DB Side Raise 35x17, 2xMyo-17 @90sec


Tuesday, 3-Oct 2023
Weighout: 211.9lbs, Time: 1615 (01:12)

15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 225x8 @8.5,8.5,9 superset w/ Deadhang Pull-up BWx12, 3xMyo @1-1.5min b/t movements

30* DB Press 80x11, 2xMyo @2-2.5min

Seated p-grip Cable Row 3x10-12; 80x11 2xMyo @1.5-2min b/t movements

Pec fly machine 190x12, 2xMyo @90sec

1-Arm Cable rear fly 30x16, 2xMyo @1.5min

Treadmill: 00:18:00
Warmup jog 5mph x1 min
4x 0.25mi @ 10mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x3.5min
Mental/Willpower: 4/5

Wednesday, 04-Oct 2023
Weighout: 212.5lbs, Time: 1615 (01:10)

HB SQ 3x4-6; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 385x1, 405x1, 425x1, 380x4 @6.5, 400x4 @7,7 @3min

Clean 135x1, 185x1 225x1, 275x1, 300x6x1, X, 3x1 @60-90sec

P.OHP 1-Ct hold @ top 3x4-6; sleeves 175x5 @7.5,8,8.5 @2min

Weighted Dip 3x8-12; 100x11 @7,7, 100x14@9.5 @2min (105 next time)

1-Arm Cable Side Raise 20x17/17, 2xMyo superset w/ 1-Ct Scapula Pull-up 3x17@30sec b/t movements


Friday, 6-Oct 2023
Weighout: 211.5lbs, Time: 0900 (01:15)

LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, 315x3, 405x2, 455,475,495x1, 450x2 @7,6.5,6 @3min

P.SQ 3x2-4 (≈10% less than Monday); 430x2 @6,6,6 @2-3min

45* Bench 5x4-6; 45x10, 135x5, 185x3, 205x1, 225x1, 195x6 @7.5,7.5,8.5,9,9.5 @2-3min

RDL/Shrug 2x4-6; 435x skip

1-Arm Cable Rear Delt 30# x16/16, 2xMyo @1-1.5min

High Cable Fly 1-3x12-20; 50x15, 2xMyo @1-1.5min

30* DB OHTE 40x15,15,15 superset w/DB Curl 40x12,12,12 @30sec b/t movements


Saturday, 7-Oct 2023
Time: 0655 (00:43:27)

Easy run 4.1mi 00:43:27
Max pace: 00:10:11
Slowest pace: 00:11:08
Avg pace: 00:10:35
Mental/Willpower: 4/5


Monday, 9-Oct
Weighout: 210.8lbs, Time: 2010 (01:25)

LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405,455,495,525,555x1@9.5, 475x3 @7,7.5,7.5 @60-90sec superset w/

Dead Stop Press 4x2-4; 45x10, 95x5, 135x4, 165x3, 185,205,225x1, 195x3 @7.5,9,9,9.5 @60-90sec b/t movements

3-0-3 SQ 2x6-8; 345x7,7 superset w/
Z-Press 3x3-5; 160x4,4,4 @60-90sec b/t

Deadlift 1@8-9; 405,495,545,585x1
Paused DL 3x2-4; 475x3 @ @2-3min

Machine Side Raise [5] 110x18, 2xMyo @60sec


Tuesday, 10-Oct 2023
Weighout: 212.7lbs, Time: 2010 (01:20)

30* DB Press 40x10, 65x8, 85x6, 100x4, 80x12, 2xMyo @2-2.5min

15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 205x3, 225x2, 245x1, 275x1, 230x6,6,6 superset w/ Pull-up BWx12, 3xMyo @1-1.5min b/t movements

Seated p-grip Cable Row 3x10-12; 80x12 2xMyo @1.5-2min b/t movements

2-Arm Cable rear fly 30x17, 2xMyo @1.5min

Pec fly machine 190x13, 2xMyo @90sec

Treadmill: 00:18:00
Warmup jog 5mph x1 min
4x 0.25mi @ 10mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x3.5min
Mental/Willpower: 5/5


Wednesday, 11-Oct 2023
Weighout: 211.1lbs, Time: 1625 (01:11)

HB SQ 3x4-6; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 405x1, 435x1, 400x5 @8,8,8 @3min

Clean 135x1, 185x1 225x1, 275x1, 295x1, 305x1,1,1,1,1,1,1,1,X @60-75sec

P.OHP 1-Ct hold @ top 3x4-6; sleeves 175x6 @9,9.5, 5@10 @2min

1-Arm Cable Side Raise 20x18/18, 2xMyo @1min

BW Dip 3x8-12; x30,20,15 @1min


Friday, 13-Oct 2023
Weighout: 211.9lbs, Time: 0555 (01:00)

LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, 315x3, 405x1, 455,495x1, 450x3 @8,7.5,7.5 @3min

P.SQ 3x2-4 (≈10% less than Monday); 430x3 @7,7,7 @2min

45* Bench 5x4-6; 45x10, 135x5, 185x3, 205x1, 225x1, 200x4 @7,7,7.5, @2-3min

RDL/Shrug 2x4-6; 435x5 - skip

High Cable Fly 1-3x12-20; 50x16, 2xMyo @1-1.5min

2-Arm Cable Rear Delt 30# x18/18, 2xMyo @1-1.5min


Saturday, 14-Oct 2023
Time: 0646 (00:52:45)

Easy run 5.01mi 00:52:45
Max pace: 00:07:00
Avg pace: 00:10:33
Mental/Willpower: 3/5


Monday, 16-Oct
Weighout: 214lbs, Time: 1910 (01:40)

LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405x2, 475,495,525,545,565,585x1@9, 475x4 @7.5,8,8,7.5,8 @90-120sec superset w/

Dead Stop Press 4x2-4; 45x10,115x5, 135x4, 185x3, 205x2, 225x5x1, 195x4 @8.5,9.5,9.5, @60-90sec b/t movements

superset w/ Z-Press 3x3-5; 160x5,5, 4@10 @60-90sec b/t

Deadlift 1@8-9; 315,405,495,585,605x1@9.5, 625x1@10,
Paused DL 3x2-4; 475x4 @7,7.5,7.5 @2-3min

Machine Side Raise [5] 110x20, 2xMyo @120sec

Notes: pretty gassy; Lacroix pre workout is a bad call. Music broke about 5min into the session. No caffeine either. I had considered scrapping today’s session; my lower back was pretty tight - stiff hips from running on Saturday morning. Pushed through anyway; was pleasantly surprised. Bodyweight is about as far as I am willing to go; maintenance calories from here, I think.

This evening: I still train? - YouTube

[SClark08]

Tuesday, 17-Oct 2023
Weighout: 212.5lbs, Time: 1605 (01:13)

15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 205x3, 225x2, 245x1, 275x1, 230x7,7,7 superset w/ Pull-up BWx12, 3xMyo @1-1.5min b/t movements

30* DB Press 85x11, 2xMyo @2-2.5min

Seated p-grip Cable Row 3x10-12; 85x10 2xMyo @1.5-2min b/t movements

2-Arm Cable rear fly 25x20 2xMyo @1.5min

Cable fly 57.5x12, 2xMyo @120sec

Treadmill: 00:20:00
Warmup jog 5mph x1 min
4x 0.25mi build ups @ 2.5 to 10.1, 10.1, 10.2, 10.2mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x5min
Mental/Willpower: 3.5/5


Wednesday, 18-Oct 2023
Weighout: 211.1lbs, Time: 1610 (01:13)

HB SQ 3x3-5; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 405x1, 435x1, 405x4 @7,7,7.5 @3min

Hang Clean 135x1, 185x1, 225x1,
Clean 275x1, 295x1, 315xX,1,1,1,X,X, 295x1, 305x1, 315xX,X @75-90sec

P.OHP 1-Ct hold @ top 3x4-6; sleeves 180x4 @7.5,8,8 @2min

Weighted Dip 115x8,8,8 @2min

1-Arm Cable Side Raise 20x19/19, 2xMyo @1min


Friday, 20-Oct 2023
Weighout: 212.5lbs, Time: 1610 (0:50)

LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, 315x3, 405x1, 455,475,495,515x1, 450x4 @7,7,7 @3min

P.SQ 3x2-4 (≈10% less than Monday); 430x4 @7,7,7 @2min

45* Bench 5x4-6; 45x10, 135x5, 185x3, 200x8 @7, x7@8, x5+2+2+1 @2-3min


Monday, 23-Oct
Weighout: 212.5lbs, Time: 1615 (01:15)

LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405x1, 495,530,550,570x1@9, 485x2 @7.5,7.5,7.5,7.5,7.5,8,8 @90-120sec superset w/

Dead Stop Press 4x2-4; 45x10,115x5, 135x4, 185x3, 205x2, 225x3x1, 200x2 @7.5,8,8,8 @60-90sec b/t movements

superset w/ Z-Press 3x3-5; 160x5,5,4 @60-90sec b/t

Deadlift 1@8-9; 315,405,495,585x1
Paused DL 3x2-4; 485x2 @7,6.5,6.5 @2-3min

Machine Side Raise [5] 115x16, 2xMyo @120sec


Tuesday, 24-Oct 2023
Weighout: ???lbs, Time: 1720 (00:50)

15* CG (DB) Bench 3x6-8 @8; 25x10, 45x8, 65x6, 85x4, 100x8,8,8 superset w/ Standing DB Row 25x10, 45x8, 65x6, 85x4, 100x10,10,10 @ 60sec b/t movements

30* DB Bench 85x12, 2xMyo superset w/
Pull-up BWx10, 2xMyo @1-1.5min b/t movements

30* prone DB rear fly 35x15, 2xMyo superset w/ 30* DB Fly 35x12, 2xMyo @1min


Wednesday, 24-Oct 2023
Weighout: 212.4lbs, Time: 1625 (01:35)

HB SQ 3x3-5; 45x5, 135x4, 225x3, belt: 315x2, 365x2, 405x1, 435x1, 455x1, 405x4 @7.5,7,7.5,7 @3min

Clean 135x2, 185x2, 225,275x1, 295x1,1, 305x1, 310x1, 315x1,X,X, 310xX, 305x1, 295x1,1, 275x1 @60-75sec

P.OHP 1-Ct hold @ top 3x4-6; 135,155x1, sleeves 180x5 @8.5,7.5, @2min

BW Dip x30,25,20 @2min

Machine Side Raise [5] 115x17, 2xMyo @1-1.5min

Treadmill: 00:14:00
Warmup jog 5mph x1 min
3x 0.25mi build ups @ 2.5 to 9.8mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x3min
Mental/Willpower: 3.5/5


Friday, 27-Oct 2023
Weighout: 214.7lbs, Time: 0530 (0:56)

LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x2 @8,8,7.5 superset w/

45* Bench 5x4-6; 45x10, 135x5, 185x3, 205x2, 225x1, 205x4 @7,8,7.5,7.5,8,8 @1.5min b/t movements

Superset w/ P.SQ 3x2-4 (≈10% less than Monday); 435x2 @7,7,7.5 @2min

RDL 2-3x6-8; 405x6,6 @2min

Cable rear delts 30x15, 2xMyo @1.5min

High Cable fly 57.5x12, 2xMyo @1.5min


Saturday, 28-Oct 2023
Time: 0645, Temp: 27*F

Long slow distance run 3.1mi 00:31:10


Monday, 30-Oct
Weighout: 211.6lbs, Time: 1615 (01:20)

LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405,495,545,565,585x1 @9.5 (E1RM = 598lbs), 485x3 @ 7.5, 7.5, 7.5, 7.5, 7.5, 8, 8 @90-120sec superset w/

Press 4x2-4; 45x10, 135x5, 185x2, 205x2, 225x1 @10, 200x3 @8,9.5,9,9.5,10,10 @60-90sec b/t movements

Deadlift 1@8-9; 315,405,495,585x1
Paused DL 3x2-4; 485x3 @7.5,7.5,7 @2-3min

Machine Side Raise [5] 115x18, 2xMyo @120sec


Tuesday, 31-Oct 2023
Weighout: 213.8lbs, Time: 1510 (01:04)

15* CG (DB) Bench 3x6-8 @8; 45x10, 135x5, 185x4, 205x2, 225x1, 245x1, 275x1, 230x8,8,7 @30sec superset w/dead-hang pull-up 9x4 @ 120sec

Hammer Strength Incline 90/side x14, 2xMyo superset w/
DB Row 85x12, 2xMyo @1-1.5min b/t movements

1-Arm rear cable 25x12, 2xMyo @90sec

Pec deck 190x15, 2xMyo @1.5-2min

Treadmill: 00:13:00
Warmup jog 5mph x1 min
3x 0.25mi build ups @ 2.5 to 9.9mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x3min
Mental/Willpower: 3/5


Thursday, 2-Nov2023
Weighout: 214.3lbs, Time: 1540 (01:16)

HB SQ 4x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 435x1, 410x2 @7,7,7,7.5 @2.5min

Clean 135x2, 185x2, 225,275x1, 285x1, 295xX,1, 305x1, 315xX,X, 305xX, 295x,1 285xX, 275x1 @60-75sec [6/10]

P.OHP 1-Ct hold @ top 3x4-6; 135,185,205x1, sleeves 180x6 @8.5,9.5, x5@10 @2min

Dip 115x10,10,10 @2min

Machine Side Raise [5] 115x19, 2xMyo @1-1.5min

Notes: slept poorly last night; up at 2am when the power went out. PT at 0700 was 30 minutes of calisthenics. Without caffeine and annoyed with the dealership speaking up my car, I felt sluggish, tired, and not into it.


Friday, 3-Nov 2023
Weighout: 214.5lbs, Time: 1605 (01:04)

LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x1, 455x1, 495x1@8, 455x3 @7.5,7.5,8, superset w/

45* Bench 5x4-6; 45x10, 135x5, 165x4, 185x3, 205x2, 225x1, 205x5 @7.5,7.5,8,8.5,9 Superset w/

P.SQ 3x2-4 (≈10% less than Monday); 435x3 @7,7,7 @1.5-2min b/t movements

RDL 2-3x6-8; 405x5,5,5 @2min

Cable Facepull 50x12, 2xMyo @2min

15* DB fly (supinated) 35x15,15,15 @1.5min


Monday, 6-Nov 2023
Weighout: 214.5lbs, Time: 1600 (01:13)
Deload week 1/2 (33% volume reduction)

LBSQ 45x5p/5, 135x5, 225x4, 315,405,495,525,555x1, 495x3 @7.5,8,7.5,8,8 @3-4min

Press 45x10, 135x5, 165x4, 185x3, 205x1, 225x1 @9.5, 205x2 @8,8,8,8.5,8.5 @2-3min

Deadlift (DOHHG) 315,405,495,545,585x1, 540x3 @8,8 @2.5min

Machine Side Raise 115x20, 2xMyo @2min


Tuesday, 7-Nov 2023
Weighout: 214.5lbs, Time: 1425 (01:00)
Deload week 1/2 (33% volume redux)

15* CG (DB) Bench 3x6-8 @8; 45x10, 135x5, 185x4, 205x3, 225x2, 245x1, 275x1, 235x6,6,6,6 @30sec superset w/dead-hang pull-up x10,9*,7* @90-sec b/t movements

30* DB Incline 85x10, 2xMyo superset w/
DB Row 85x10, 1xMyo @1-1.5min b/t movements

1-Arm rear cable 25x15, 1xMyo @90sec

Pec deck 190x16, 2xMyo @2min

Treadmill: 00:10:00
Warmup jog 5mph x1 min
2x 0.2mi build ups @ 2.5 to 10mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x3min
Mental/Willpower: 2.5/5


Wednesday, 8-Nov 2023
Weighout: 214lbs, Time: 1515 (01:00)
Deload week 1/2 (33% volume redux)

*LB SQ 4x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 445x3 @7,7,7 @2.5-3min

P.OHP 1-Ct hold @ top 3x4-6; 135,185,205x1, sleeves 185x4 @7.5,7.5,8 Superset w/ RDL 415 2x5 @1.5-2min b/t movements

Dip 115x9,9,9,9 @2min

Machine Side Raise [5] 120x16, 3xMyo @1.5min

Notes: couldn’t find a bar that wasn’t bent; everything felt really awkward today.


Friday, 10-Nov 2023
Weighout: 215.3lbs, Time: 0820 (01:17)
Deload week 1/2 (33% volume redux)

LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x1, 455x1, 495x1@8, 455x3 @7,7,7.5,7 @3min


45* Bench 5x4-6; 45x10, 135x5, 185x4, 205x3, 225x1, 205x6 @8,8,8.5,9,9 @2-2.5min

DE DL; 315,405x1, 455 8x1 OTM

Lying Cable Facepull 50x25, 57.5x25 @2min

15* DB fly (supinated) 35x20, 2xMyo @1.5min

Notes: I don’t think any of the bars in this gym are straight. I have to roll it around on my shoulders to get the U-shape pointing down… makes set to set feel inconsistent.


Monday, 13-Nov 2023
Weighout: 215lbs, Time: 1515 (01:13)
Deload week 2/2 (67% volume reduction)

LBSQ 45x5p/5, 135x5, 225x4, 315,405,495,505,515,525,535,545,555,565x1 @9,9.5,9.5 superset w/

Press 45x10, 135x5, 185x4, 205x3, 215x2, 225x1 @9,9,9 @1-1.5min b/t movements

Deadlift (DOHHG) 315,405,495,585x1 @8,8,8 @2-3min

Prone/High Incline DBSide Raise 35x17, 3xMyo @2min


Tuesday, 14-Nov 2023
Weighout: 216.2lbs, Time: 1455 (01:00)
Deload week 2/2 (67% volume redux)

15* CG (DB) Bench 3x6-8 @8; 45x10, 135x5, 185x4, 205x3, 225x2, 245,275,295x1, 235x8 @8,8.5,8.5,9 @2-2.5min

dead-hang pull-up x10,8 @2min

30* DB Incline 85x12, 2xMyo @2min

DB Row 85x10, 1xMyo @1-1.5min b/t movements

1-Arm rear cable 25x17, 1xMyo @90sec

High cable fly 50x15, 2xMyo @2min

Notes: tacos last night and 1tsp (instead of 1/2tsp) salt, pre-workout. Holding a lot more water today.


Wednesday, 15-Nov 2023
Weighout: 216.7lbs, Time: 1435 (00:45)
Deload week 2/2 (67% volume redux)

*LB SQ 4x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1, 455x3 @7,7.5 superset w/ P.OHP 1-Ct hold @ top 3x4-6; 45x10, 135x5, 185x3 @7.5,7 @2min b/t movements

Dip 70x15,15,15,10+BWx10 @2min

Machine Side Raise [5] 120x18, 3xMyo @1.5min

Notes: I have increased my salt intake during this deload; water weight is going up steadily. Lots of left elbow/brachialis throbbing these past few weeks. I think it’s from pulling plates back up to the collars, while deadlifting. Could also be a hold over from poor power clean technique.


Friday, 17-Nov 2023
Deload week 2/2 (67% volume redux)

Garage: 1155” (00:35)
45* DB Bench 35x15, 50x12, 65x10, 80x8, 95 5x6 @2-3min

Prone DB Rear Raise 35 2x20 @2min
Bottom-Half 15* DB Fly 40x20, 3xMyo @1.5min

Later (gym): 1630 (00:20); 215.8lbs
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455,475,495,475,455x1, 405x2, 315x3 @1-2min


Monday, 20-Nov 2023
Weighout: 214.2lbs, Time: 1615 (01:22)

Squat 45x5p/5,10, 135x5,225x3,315,405,495,545,565,585x1, 605x1@9.5, 610xMiss ≈ 608?

Deadlift 315,405,495,585,635x1, 655x1@9.5 ≈ 665?

15* DB Bench 70x8, 90x6, 105x9,9,9,9,9 @2-2.5min

Machine Side Raise 125x15, 4xMyo @90sec

Gym Maxing - Nov 2023 - YouTube

Notes: I am confident that 610 squat was there (had I chosen better attempts). Same with a 665 pull. And none of the bars’ knurling was any good, nor were they straight.


Tuesday, 21-Nov 2023
Weighout: 215.3lbs, Time: 1615 (00:56)

45* Bench 45x10, 135x5, 185x4, 205x3, 225x1, 210x6,6,6,6 superset w/ dead-hang pull-up 25x6,6,6 @60-90sec b/t movements

DB Row 85x15,13,10 superset w/ 30* DB Bench 85x10,10,10 @90sec b/t movements

30* DB Fly 35x15, 2xMyo @2min
Cable 1-Arm Rear Delt 25x12, 2xMyo, 20x12 @1.5min


Wednesday, 22-Nov 2023
Weighout: 215.1lbs, Time: 0630 (00:58)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1@9, 485x3 @8,8,8.5,8.5 @3min

Hammer strength incline 45/side x10, 90/side x12,12,12,12,12 @2min

High Cable fly 50x12, 42.5x12,12,12 @1.5-2min

Lying cable face pull 42.5 4x20 @90sec

Notes: bar was pretty bent/difficult to position consistently. My shallow knurling/shirt purchase was poor; lots of sliding.