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.

[SClark08]

Friday, 24-Nov 2023
Time: 1115 (00:45)

Long slow run 3.01 mi (00:33:00)
Cooldown walk 0.45mi


Monday, 27-Nov 2023
Weighout: 215.3lbs, Time: 1610 (01:10)

LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525,545x1, 475x3 @8,7.5,7.5,7.5 @3min

15* CG Bench 45x10, 135x5, 185x4, 225x3, 275x2, 240x8 @9,8.5,9 @3min

Deadlift 315,405,495, 585x1@8, 475x3 @7,7,7 @3min

Machine Side Raise 125x 3x10 + 5x1.5-Rep @2min


Tuesday, 28-Nov 2023
Weighout: —lbs, Time: 1640 (00:45)

1. Pull-up BWx10,10,10, 8+3 half-reps @2.5-3min
2. 30* DB Fly 30x15,15,15,12,12,12,12 @30-45sec
3. 45* DB Hammer Curl 30x15,12, 25x12,10, 20x12,12,12 @30-45sec
4. Prone Rear Delt 35x15,15,12 @2min
5. Ab Wheel 3x15 @2min


Wednesday, 29-Nov 2023
Weighout: 215.1lbs, Time: 1550 (00:45)
1. High Bar Squat 45x5p/5,10, 135x5, 225x4, 315px3, 405px2; Low-bar 405x3 paused @7.5,7.5* @3min
2. RDL 135,225,315,405,405x5 @2-3min
3. Dips BWx5x15, 2x12 @45sec
4. Machine Side Raise 110x15,15,15,12,12,12,12 @45sec

Notes: strained my adductor, moving the squat rack away from the wall… decided to cut squatting short and live to fight another day.


Friday, 1-Dec 2023
Weighout: 216lbs, Time: 1625 (01:15)

1. Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 495, 525x1@8, Paused 425x3 @7.5,8,8,8.5 @3min
2. Paused bench 45x10, 135x5, 225x4, 315,365,385x1 @9-9.5 (1RM = 395-400)
2a. 30* DB Bench 50x10, 80x15, 85x15,12,12
2b. DB Row 85x12,12,12,10 @60-90sec b/t movements
3. 45* DB Curl 30x12,12, 25x8+4
4. OH Cable TE 72.5x15, 87.5x12, 80x10 @2min
5. 1-Arm High-Cable Rear Raise 25x12/12, 20x10/10, 15x12/12 @90sec


Saturday, 2-Dec 2023
Time: 1145 (00:32:20)

Easy jog 3.13mi
Avg Pace: 00:10:27


Monday, 4-Dec 2023
Weighout: 215.5lbs, Time: 1600 (01:29)

LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 495,545x1@8, 485x4 @8,7.5,8,8.5 @3min

Flat Bench 45x10, 135x5, 225x4, 275x3, 315x6 @8,8.5,9.5, 305x6 @9.5 @3-3.5min

Deadlift 315,405,495,585, 635x1@9, 495x3 @7.5,7.5,7,8.5 @3min

Machine Side Raise 130x 3x10 + 5x1.5-Rep @1.5min


Tuesday, 5-Dec 2023
Weighout: —lbs, Time: 1620 (00:50)

1. Pull-up BWx11, 11, 10, 8+3 @2-2.5min
2. 30* DB Fly 30x7x15 @30-45sec
3. 45* DB Curl (*switch to hammer at failure point) 25x15,15, 20x15,12,12*,12*,12* @45sec
4. Straight Arm Prone Rear Delt 30x 4x12 @2min
5. Ab Wheel 3x18 @1.5min


Wednesday, 6-Dec 2023
Weighout: 215.5lbs, Time: 1623 (00:46)

HB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1p @8, paused 415x3 @7.5,8,7.5,8 @3min

BW Dips 6x15, 1x10+5 @45sec
Side Raise Machine 110x5x15, 2x10+5 @45sec


Thursday, 7-Dec 2023
Weighout: 214.9lbs, Time: 0710 (00:45)

Squat 45x5p/5/5
RDL 45x10/Row 45x10
RDL 135,225,315x5, 405x5,5,5 @2-3min

Barbell Row 225x10,10,10 @2-3min

High Cable Rear Fly 20x15,15,15,15, 30x12,12,10 @45-1.5min

Preacher Curl Machine 70x12,12,12,12 @2min


Friday, 8-Dec 2023
Weighout: 217.1lbs, Time: 1545 (00:55)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525,545x1@9, 455x4 @7.5,7.5,8,7.5 @3-4min

30* DB Bench 50x10, 70x8, 85x12,12,12,10 @2min

OH Cable TE 80x12,12,10* @1.5min

Rope press down 25 7x15 @30sec

Notes: right elbow pain (distal triceps insertion) appeared last Friday while benching. Was a dull pain for the first couple sets of triceps today. Really got angry on set 3. Did a couple high rep sets of press downs to get some blood flow. Had tacos last night; lots of salt, artificially boosted my weight a bit.


Thursday, 14-Dec 2023
Weighout: 214.8lbs, Time: 0900 (01:08)

Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 545x1@9.5, 525x1 @9,9,9,9,9.5 @3min

30* Bench 45x10, 135x5, 225x3, 245x1, 275x1@9.5, 205x8 @8,8.5,8.5 superset w/dead hang pull-up 5x1, 10,10,8 @90sec b/t movements

1.5 High Cable Rear Fly 25x15,20x15,25x13 superset w/ 1.5 high cable pec fly 50x10,10, 42.5x10 @60-90sec b/t movements


Friday, 15-Dec 2023
Weighout ???, Time ???

Squat 67% 46x5p/5, 135,225x5, belt: 315x3, 405 6x3 @7,7,7,7,7,7.5 @60-75sec

RDL 315,365,385,405x6 @2min

1.5 Seated Cable P-Grip Row 100x10,10,8 @2min

1.5 Lying Cable Facepull 50x10,10,10 @2min

1.5 Lean Away Cable Side Raise 15x10/10,10 @1.5min


Monday, 18-Dec 2023
Weighout: 212.7lbs, Time: 1615 (01:06)

LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,545,565x1@10, 475x4 @8,7.5,7-7.5,7.5, @3-4min

CG Bench [19/8] 45x10, 135x5, 225x4, 275x3, 315x2, 335x1p @8, 275x8 @8.5*,8,8 @3min

1.5-Rep Seated DB Press 60x10 @9, 55x9 @9, 50x8 @9 @2min

Notes: first working set of bench was index finger on the smooth. This made my right outside elbow light up again. I tried no elbow sleeves and thumbs away from smooth. This was better but still irritated. Third set was also no sleeves and my normal bench grip; no further improvement. I tried air benching with elbows tucked against my sides. With sleeves on, this made the pain really pronounced. It’s odd that my sleeves are contributing to my elbow pain. Hypothesis: I jumped back into heavy benching too soon, and I am using too close of a grip - which is causing excessive internal rotation. I’ll stick to a more moderate grip—keeping my loads to RPE 8 or less, and see how that progresses.


Tuesday, 19-Dec 2023
Weighout: 213.5lbs, Time: 1610 (00:53)

Warmup jog 5.0-6.0mph x5mi

1.5-rep 1-Arm High Cable Rear Lateral 20x20/20, 15/15, 12/12 @60sec

1.5-rep Seated OH Cable Row 60x12,10,8 @2min

Row Ergometer 10 x15min
5min warmup 00:02:45/500m

4x 20sec @ 00:01:30/500m 140sec @ 00:02:45/500m

5min cool down 00:02:45/500m

Cable Crunch 65x25, 80x15,15 @90sec

Notes: weight is fluctuating a bit. I didn’t take in enough salt over the weekend.


Wednesday, 20-Dec 2023
Weighout: 213.4lbs, Time: 1625 (01:05)

HB Squat 45x5p/5, 135x5, 225x4, belt 315x3, 385x2, 435,455,475x1@9, 405x3 @7.5,7,7 @3min

Deadlift 315,405,495,565,585,605x1@9,
Paused Deadlift 475x3 @7.5,7,7.5 @3min

Bodyweight Dips x25,20,15,15 @8 @2min


Friday, 22-Dec 2023
Weighout: 214.3lbs, Time: 0845 (01:01)

LBPSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, 430x3 @7,7.5,7,7 @3-3.5min

RDL 415x5,5,5 @2-3min

30* DB Bench 55x10, 70x8
1.5-Rep 30* DB Fly @8.5-9: 40x12,11,8, 35x10 @2min

1-5-Rep Machine Side Raise 115x12,11,10,9,8 @1.5-2min


Sunday, 24-Dec 2024
Time: 0940 (00:31:00)
Sherwood, OR: 32*F, light rain, no wind, hills

Medium-effort Distance jog 3.02mi 00:30:41
Cooldown walk 0.6mi


Tuesday, 26-Dec 2023
Time: 0940 (00:32)

Squat warmup

20kg Weight vest:
X3 rounds: Prowler push-up x20 - v-sit scissors 20/20, squat x30 @2-3min

X2 rounds: archer push-up x10/10, squat x30 @2min

X1 round: Explosive hand release push-up x10 superset w/ BW clap push-up x5


Thursday, 28-Dec 2023
Time: 0810 (00:31)

Squat warmup

20kg Weight vest:
X4 rounds: Prowler push-up (on blocks) x15 & lunge 20/20,3x15/15 @2min

X2 rounds: archer push-up x10/10, squat +16lbs x20 @2min

X2 round:s Explosive hand release push-up x10 @1min


Friday, 29-Dec 2023
Time: 0615 (00:45)

Treadmill walk 3% incline @ 3mph x45min


Wednesday, 3-Jan 2024
Weighout: 210.5lbs, Time: 1713 (00:55)

Squat/RDL/Row/Upright Row/Press warmup

DL 495,545, 585,595,605@9, -20%: Pause 485x2 @8,7.5,8 @2.5-3min

2-plate front elevated Knee-Over Toe Lunge 45/hand 2x10 @60sec b/t sides

Standing DB Press 45x5, 60x12, 65x12, 70x9 @2min

Seated DB Side Raise (slow eccentric) 30 3x15 @60sec


Friday, 5-Jan 2024
Weighout: 212.5lbs, Time: (00:48)

FSQ 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@10, 425x3 @8,9, 405x3 @7 @3min

RDL 405x5,5 @2min

1-arm High cable rear delt 25x15,12,10 @90sec

High cable fly 42.5x20, 50x10,10,10 @1.5-2min


Saturday, 6-Jan 2024
Time: 1145 (00:24)

Warmup: dead hang x1min
Chin-up 7min: 10,8,6,6,5,5,3 (43) @1min
Fat Gripz 45* Alternating DB Curl 30x10,8,8 @1min
Ab Wheel (anti-flexion) 7min @BW (60)


Monday, 8-Jan 2024
Weighout: 211.3lbs, Time: 0600 (00:52)

HBSQ (525): BWx5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1@9, 405x3 @7,7.5,7,7 @3min

30* DB Bench 45x12, 60x10, 1.5-Rep: 75x10, 8,8 @1min

15* DB Fly (1.5-Rep) 40x10,10,10 @1min

60* DB OHTE 40x15, 1.5-Rep: 10,10 @1min

Cross-Body KB Swing 60lbs 3x8/side @60sec


Tuesday, 9-Jan 2024
Weighout: 212.1lbs, Time: 0622 (00:46:30)

Dead hang x60sec
High Cable Rear Delt 15x12, 20x10, 25x15,15 qt @1min
Pallof Press (anti-rotation) 30x 3x15/side @1min

T-Bar Row 45x10, 90x10, 135x10, 180x10,10,8 @2min

Preacher Curl machine 45x12/12,8/8,8/8 @1min

Row Ergometer @10 (15min)
5min @ 00:02:50
4x Sprint @ 00:01:35 x20 sec & 00:02:45 x100 sec
4min @ 00:02:35


Wednesday, 10-Jan 2024
Weighout: 211.4lbs, Time: 0630 (00:49)
DL 45x10, 135x5, ,225x4, 315x3, 405x2, 495,545,585x1@9, 485x3 @7.5,7,7 @3min

2-plate front elevated Knee-Over Toe Lunge 45/hand 2x15 @60sec b/t sides

Standing DB Press 40x12, 50x12, 60x12,11,8 @1min

60* Incline DB Side Raise (slow eccentric) 35x12,12,8+4 @60sec


Thursday, 11-Jan 2024
Weighout: 211.5lbs, Time: 0705 (00:21:00)

Indoor track (19/1mi) Light jog 1.8mi
Dead hang x1min


Friday, 12-Jan 2024
Weighout: 211lbs, Time: 1010 (01:00)

HBSQ (525): BWx5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1 @8.5, 475x1 @9, 2-ct Paused-bottom: 405x2 @8,7,7,7 @3min

RDL 405 3x5 @2min

Dips (eccentric only) 70x12,10,8 @8-8.5 @1min

Fly machine (1.5-rep) 120x10, 110x10,10 @1min

Lying cable Face-pull 57.5x15, 62.5x15,15 @1min

Dead hang x1min


Saturday, 13-Jan 2024
Time: 1150 (00:28), Temp: 13*F

Dead hang x1min
Chin-up 7min 8,7,7,6,6,6 (40)
FatGrip 45* DB Curl 25x15,12,6+3+3 @1min
Ab Wheel (anti-flexion) 7min (70)


Monday, 15-Jan 2024
Weighout: 211.1lbs, Time: 11:20 (01:05)

Hip & ankle bands x1min each, couch stretch x1min each
LBSQ (525): BWx5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515 535x1@9, 455x4 @7.5,7.5,7, @3min

30* DB Bench 55x15, 1.5-Rep: 75x10,8, Myo: 4+2+2 @1min

15* DB Fly (1.5-Rep) 40x10,8, Myo: 6+3+2 @1min

60* DB OHTE 1.5-Rep: 40x12,12,12 @1min


Tuesday, 16-Jan 2024
Weighout: 211lbs, Time: 1622 (00:58:00)

Seated Cable Row (WG) 50x10, 70x10, 90x10, 105x11,8, 100x8 @2min

1-Arm High Cable Rear Delt 25x12,12,12@1min

1-Arm DB Row 110x15/15 @1min

1-Arm Preacher Curl machine 45x20/20, 12/12, Myo-12: 8+4 @1min

Jog: 20min/2mi + 3min/0.13mi
Warm up: 5mph x5min
8.8,8.9,9.0mph x0.25mi / 00:02:15 jog @ 5mph

Cool down
Jog: 5mph x5min,
Walk: 3-2.0mph x3min


Wednesday, 17-Jan 2024
Weighout: 211lbs, Time: 0620 (00:58)

DL 45x10, 135x1,225x1, 315x1, 405x1, 495,565,585x1@9, 485x4 @7.5,8,8.5 @3min

Knee-Over Toe Lunge 50/hand 2x15/side @60sec b/t sides

Standing DB Press 50x6, 60x12,12,10 @1.5-2min

60* Incline DB Side Raise (slow eccentric) 35x13,13,8+5 @60sec

[SClark08]

Thursday, 18-Jan 2024
Weighout: 211lbs, Time: 0635 (00:30)

Easy jog (indoor track) 2.25mi (43laps)


Friday, 19-Jan 2024
Weighout: 211.5lbs, Time: 1600 (01:05)

Low Bar Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1 @8.5, Paused 410x4 @7.5,7.5,8,8 superset w/p-grip chin-up x10,10,10,8,8,6 (52) superset w/

RDL 405 2x8 @2min @1.5min b/t movements

Dips (eccentric only) 70x15,12,12 @1min

Fly machine (1.5-rep) 110x12,10+4,8+5 @1min

Lying cable Face-pull 62.5x15,15,15 @1min


Saturday, 13-Jan 2024
Time: 1150 (00:28), Temp: 13*F

Dead hang x1min
Chin-up 7min 8,7,7,6,6,6 (40)
FatGrip 45* DB Curl 25x15,12,6+3+3 @1min
Ab Wheel (anti-flexion) 7min (70)


Monday, 22-Jan 2024
Weighout: 211.4lbs, Time: 16:30 (00:45)

LBSQ (525): 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1@9, 465x2 @7,7.5,7.5,7.5 @2min

30* DB Bench 50x20, 1.5-Rep: 75x8, 3xMyo-8,6,6 @1.5min

15* DB Fly (1.5-Rep) 40x10,10,10 @1min

60* DB OHTE 1.5-Rep: 45x10,10,10 @1min


Tuesday, 23-Jan 2024
Weighout: 211.7lbs, Time: 1630 (00:45)

Deadlift 315x5, 405x3, 495x2, 545x1, 585x2 @9,9.5,10 @3min

Barbell Row 245x10,9,8,8 @2.5min

1-Arm High Cable Rear Delt 25x13,13,13@1min

1-Arm Preacher Curl machine 55x12, Myo-12, 50xMyo-9: @1min


Wednesday, 24-Jan 2024
Weighout: 210.1lbs, Time: 0620 (01:17)

Squat 45x5p/5, 125x5, 225x4, belt 315x3, 405x2, 495x1@8, paused: 415x2 @7,7,7,7 @2-2.5min

Front foot elevated lunge 55/hand 2x15/side @60sec b/t sides

Standing DB Press 40x10, 50x6, 65x8,8,8,7 @1-1.5min

60* Incline DB Side Raise (slow eccentric) 35x14,14, Myo-14 @60sec

Treadmill jog: 5mph 00:30:02 2.5mi


Thursday, 25-Jan 2024
Weighout: 211.3lbs, Time: 0640 (00:40)

RDL 45x10, 135x5, 225x4, belt: 315x3, 405 3x6 superset w/P-grip Chin-up 7min 10,10,10,10 (40+5) @1.5min b/t movements

Dips (regular) 70x15,12,8, BWx12 @1min

High Cable Fly(1.5-rep) 42.5x10, 40x 2xMyo-10 @1min

Lying cable Face-pull 65x16,16,16 @1min

Notes: had burritos last night; extra sodium


Saturday, 27-Jan 2024
Time: 0650 (00:45)

Easy run/hills: 3.1mi 00:33:45
Cooldown walk: 00:10:40
Max pace: 00:08:33
Climb: 320’ / Descent: 400’


Monday, 29-Jan 2024
Weighout: 209.3lbs, Time: 0610 (01:04)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315, 405x1, 495,515,535x1 @9.5, 465x3 @8.5,8,8.5,8 @2.5-3min

30* DB Bench 50x14, 1.5-Rep: 70x10,8,5+2,4+2 @90sec

15* DB Fly (1.5-Rep) 40x11, 2xMyo-11 @1min

60* DB OHTE (1.5-Rep) 50x12,11,8+2 @1min

Cardio: Race Pace Run
Warmup: 5,6,7,8mph x30sec
9mph x0.25mi
Cooldown: 5mph, walk 3mph x5min


Tuesday, 30-Jan 2024
Weighout: 209.1lbs, Time: 0545 (00:50:00)

Seated Cable Row (WG) 50x10, 70x10, 90x10,10,10 @1.5min

2-Arm High Cable Rear Delt 25x16,16,16 @1min

1-Arm DB Row 110x16/16 @1min

1-Arm Preacher Curl machine 45x12, 55x10,10 @1min

Treadmill:
Warm up: 5mph x2min
9.7mph x0.25mi / 00:02:15 jog @ 5mph

Cool down
Jog: 5mph x5min,
Walk: 3-2.0mph x3min


Wednesday, 31-Jan 2024
Weighout: 210.4lbs, Time: 0855 (00:56)

RDL-Row-Upright Row-Press 45x10ea

DL 135x5, 225x4, 315x3, belt: 405,495,545,565,585x1@9, 605x1 @10, Paused: 495x2 @8.5,8.5,8 @2.5min

Knee-Over Toe Lunge 60/hand 2x15/side @60sec b/t sides

Standing DB Press 50x6, 60x12,12,10 @1.5-2min

Machine Side Raise (1.5-rep; slow eccentric) 125x10, 115x10, 105x8+2, 95x8+3 @60sec

Notes: pulled right hip/adductor


Thursday, 1-Feb 2024
Time: 0610 (00:34:00)

Easy distance run: 3.0mi (00:33:54)
Avg pace: 00:11:17
Max pace: 00:07:40
Hip discomfort


Friday, 2-Feb 2024
Weighout: 210.2lbs, Time: 1035 (00:59)

Squat 45x5p/5, 125x5, 225x4, belt 315x3, 405x2, 455p,475p,495px1@8.5, paused: 415x3 @7.5,8,7.5,7.5 @2-2.5min

RDL 135x5, 225x3, belt: 315x2, 415 3x4 @1.5-2mins

Dips (regular) 85x15,12,8+3, 45x8+4 @1.5min

Fly machine (1.5-rep) 110x13,9+3,8+3+2 @1min

Lying cable Face-pull 65x17,17,17 @1min



Saturday, 3-Feb 2024
Time: 0855 (01:00)

Dead hang x1min
DB Curl & OHTE 10lbx20 each arm

P-grip chin-up BWx7.5min: 8,8,8,6,5,4,4,4 (47) @45sec

Ab wheel: skip - hip flexor pain

45* Fat Gripz Curl: 25x15,12,7+3+2,5+3+2 @1min

Easy distance run 3.37mi 0:36:44
Avg Pace: 00:10:54
Max Pace: 0009:07
Max Alt 310’
Variation: 60’
38*F, party cloudy, no wind
Mileage increase: +12%
Avg pace increase: +3.4%


Monday, 5-Feb 2024
Weighout: 209.6lbs, Time: 11:40 (00:59:30)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1@8.5, 485x2 @8,8,8.5,8 @2-3min

CG Bench 135x10, 185x4, 225x3, 275x2, 265x6 @7,7.5,7.5 @2min

30*DB Bench 80x10, 90x9 1xMyo-6+3 @2min
Bottom Half 30*DB Fly 45x15, 1xMyo-10-5 @2min

Low Cable Side Raise 20x12, 2xMyo-9+3,6+2+2+2 @90sec


Tuesday, 6-Feb 2024
Weighout: 209.5lbs, Time: 11:50 (01:00)

Seated CS Machine Row 35,50,70x10, 90x12 1xMyo-9+3 @90sec

Pronated Grip Pull-down 140x13, 1xMyo-10+5 @90sec

P-Grip Pull-down 140x12, 1xMyo-12 @90sec

High Cable Rear Delt 25x20, 30x15, 1xMyo-11+4 @90sec

Preacher Curl Machine 80x15, 2xMyo-10+5,8+3+2+2 @90sec

Treadmill 00:25:15
Easy jog @5mph 24:00 = 2mi
Cooldown walk @90sec


Wednesday, 7-Feb 2024
Weighout: 208.6lbs, Time: 0630 (00:55)

LBPSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, 415x4 @7.5,8,8,8 @2-3min

Deadlift 315x1, 405x1, 495x1, 585,595,605x1, Paused: 495x3 @8,8,8.5 @2-3min

Seated DB Press 65x12 @8, 2xMyo-12,9+3 @2min

90* DB OHTE (standard reps) 50x13, 2xMyo-13,13 @1.5min

Machine Lateral (1.5-rep) 100x15, 2xMyo-10+5,8+4+3 @1.5min

Notes: right elbow = medial epicondylitis; right hip = hip flexor strain; ultrasound testing for inguinal hernia


Thursday, 8-Feb 2024
Weighout: 210lbs, Time: 0710 (00:40:30)

Indoor track - easy jog ≈5mph x00:40:30 (approx 3.35-3.4mi)

Notes: lots of sodium and carbs last night (spaghetti). Hip flexor hurts to sit up, caugh, and jog. Oddly it doesn’t mind me squatting or deadlifting. Waiting on an ultrasound appointment at Madigan MMC.


Friday, 9-Feb 2024
Weighout: 210lbs, Time: 0645 (00:51)

LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, skip

RDL - skip

Dips BWx10, 45x5, Negative Only: 90x12,12,12,10+2 @2min

Lying Cable Facepull 65x18,18,18 @90sec

Bottom-Half Flat DB Fly 50x15,15, *better stretch: 45x10+5,10+5 @2min


Saturday, 10-Feb 2024
Time: 0635 (00:54)
Garage: Temp: 31*F

Pronated Pull-up 1x8, 90sec 1xMyo-6+2
P-Grip Pull-up 1x10, 90sec 1xMyo-7+3
Fat Gripz Incline DB Curl 25 3x12 @90sec
Easy Distance Run 3.03mi 00:33:27
Avg pace 00:11:01
Max pace 00:09:27


Monday, 13-Feb 2024
Weighout: 210lbs, Time: 15:40 (00:59:55)

HBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 435,455,475,455,435,x1 @1-2min

CG Bench 45x10, 135x10, 225x4, paused: 275x3, paused: 315x2, 265x8, @8.5,9,9 @2-3min

30*DB Bench 90x10, 2xMyo-7+2,6+2 @2-2.5min

Cable Side Raise 20x12, 15x13, 2xMyo-10+3,9+4 @1.5min


Tuesday, 13-Feb 2024
Weighout: 210.4lbs, Time: 1200 (01:10)

Seated CS Machine Row 50,70x12, 95x15 1xMyo-11+4 @120sec

Pronated Grip Pull-down 140x15, 1xMyo-10+5 @120sec

P-Grip Pull-down 140x12, 1xMyo-8+5 @120sec

1-Arm High Cable Rear Delt 30x13, 2xMyo-13 @90sec

Cable Pullover 57.5x12, 1xMyo @2min

Preacher Curl Machine 80x16, 2xMyo-16,8+4+2*2 @120sec

Treadmill 00:28:30
Easy jog @5mph 27:30 = 2.3mi
Cooldown walk @60sec


Wednesday, 14-Feb 2024
Weighout: ???lbs, Time: 1635 (00:38)
Garage

Standing DB OHP 25x10, 45x8, 65x8, Seated 65*: 65x15, 90*: 65x10,9 @ 2min
DB Upright Row 45x15,15 @2min
Bottom Half 30* DB Fly 45x20, 1.5-Rep: x10, 2xMyo-10 @ 2min
Standing OH DB TE 50x30,30,24 @ 1.5min


Thursday, 15-Feb 2024
Time: 0700

Easy jog: 1mile
Air squats and push-ups ≈150 each


Friday, 16-Feb 2024
Time: 0920 (01:11)

Prone/Incline DB Row Fat Gripz: 35x12, 45x10, 55x8, 65x6, normal grip: 80x15, 1xMyo-15 @2min

Dips BWx3, 45x3, 75x3, 95x3, Negatives: 115x15,12+3,10+5 @2min

Prone grip Pull-up BWx10, 1xMyo-10, Neutral grip Pull-up BW 1xMyo-10 @120-sec

Flat DB Fly 1.5-Rep 50x12, 2xMyo-12, 6+3+3+2 @2min

30* Prone Rear Lateral 25x18, 2xMyo-18,18 @1.5min

45* DB Curl 25x20, 2xMyo-20,12+4+3 @2min


Monday, 19-Feb 2024
Weighout: 208.6lbs, Time: 1248 (01:02)

Leg Ext 20/side x20, 40x15, 60x10, 80x8, 100x6, 1.5-Rep 60x15, 2xMyo-15 @2min

Prone Grip Pull-down 85x10, 120x8, 160x6, 200x4, 1.5-Rep 120x15, 1xMyo 8+4+3 @2min

1.5-Rep Seated P-Grip Row 70x10,10 @2min

1.5-Rep Cable Rear Lateral 25x15,14,10+5 @2min

1-Leg Curl 30x10, 50x8, 70x6, 90x4, 1.5-Rep 60x10,10 @2min

1.5-Rep Preacher Machine Curl 65x16,16 @2min

45* DB Curl 20x20,20 @2min


Tuesday, 20-Feb 2024
Weighout: 206.3lbs, Time: 12:40 (00:45)

Treadmill: 3.5mi 00:40:20
5mph x5min
5.3mph x10min
5.5mph x10min
5.3mph x10min
5-4.8-4.6-4.4-4.2mph x1min each

Walk 3mph - 2.5mph x5min


Wednesday, 21-Feb 2024
Weighout: 206.3lbs, Time: 0620 (00:46)

CG Bench 45x10, 135x5, 225x5, 275x3, 295x2 @9, 275x6 @7.5,8.5*,8 @2.5min

30* DB Press 65x5, 80x5, 90x12@9, 12@10 @2min
1.5-Rep 30* DB Fly 45x12,12 @2min
Mid-Cable Side Raise 20x12,12 @2min
Rope Press-down 50x20,18 @2min
1.5-Rep Machine Side Raise 110x12,12 @2min

Notes: I hit the rack on rep 5, during set two.


Friday, 23-Feb 2024
Weighout: 206.3lbs, Time: 1145 (00:48)

Leg Ext 30x20, 50x15, 70x12, 90x10, 1.5-Rep 65x12, 2xMyo-12,12 @2min
Back Ext BWx15, 45x15, 70x15 @2min
CS Prone grip row 45/side x10, 1.5-rep 90/side x10 ,1xMyo-7+3 @2min
Neutral Grip Pull-down 1.5-Rep: 120x12, 1xMyo-9+5 @2min
Lying Cable Face-Pull 57.5x15, 2xMyo-15 @1.5min
Standing Alt. DB Curl 60x6/6, 4+2 @2min
45* DB Curl 25x20, 1xMyo- @2min


Saturday, 24-Feb 2024
Time: 0855 (00:57), Garage

45* DB Press 25x15, 45x12, 65x10, 85x8, 100x6, 1.5-Rep: 65x11, 1xMyo-7+3 @2min

1.5-Rep Flat DB Fly 50x13, 1xMyo-9+5 @2min

65* DB Upright Row 50x12,12 @2min
65* DB Side Raise 25x20,20 @2min

Negative Dip 115x17, 2xMyo-10+6,10+6 @2min

Standing OH DBTE 70x20,20 @2min


Sunday, 25-Feb 2024
Time: 1615

Easy Distance Run 45min; 4.64mi
Max pace: 00:05:55 / Avg: 00:09:44
Elevation: 330’; 20’ up / 80’ down


Monday, 26-Feb 2024
Weighout: 205.4lbs, Time: 1525 (01:05)

Leg Ext 20/side x35x20, 55x15, 75x10, 95x8, 115x6, 1.5-Rep 65x15, 2xMyo-15 @2min

1-Leg Curl 35x10, 55x8, 75x6, 95x4, 60x15/15, 15/15 @1.5min

Prone Grip Pull-down 72.5x12, 140x10, 180x8, 200x6, 1.5-Rep 130x15, 1xMyo-8+4+3 @2min

1.5-Rep Seated P-Grip Row 70x12,12 @2min

1.5-Rep Cable Rear Lateral 27.5x15, 2xMyo @2min

1.5-Rep Preacher Machine Curl 70x15, 1xMyo-10+3+2 @2min

45* DB Curl 25x12, 1xMyo- @2min


Tuesday, 27-Feb 2024
Weighout: 205.4lbs, Time: 1535 (00:39)

CG Bench 45x10, 135x5, 225x5, 275x3, 295x2 @9, 275x6 @9,8.5,8.5 @2.5min

30* DB Press 80x5, 95x10,10 @2min
1.5-Rep 30* DB Fly 45x13,9+4 @2min

1.5-Rep Machine Side Raise 110x13, a xMyo @2min

Rope Press-down 57.5x20, 65x15 @2min


Wednesday, 27-Feb 2024
Weighout: 206.3lbs, Time: 12:40 (00:45)

Easy jog: 3.5-4.0mi

Friday, 1-Mar 2024
Weighout: 204.5lbs, Time: 715 (00:55)

Leg Ext 35x20, 55x15, 75x12, 95x10, 115x8, 1.5-Rep 70x15, 2xMyo-15 @2min

CS Prone grip row 45/side x15, 90/side x15, 1xMyo @2min

Neutral Grip Pull-down 1.5-Rep: 120x13, 1xMyo-9+4 @2min

Lying Cable Face-Pull 65x15, 2xMyo-15 @1.5min

Back Ext 90x15,15 @2min

Standing Alt. DB Curl 55x9, 1xMyo-5+3 @2min
45* DB Curl 30x13, 1xMyo-8+3+2 @2min


Saturday, 2-Mar 2024
Time: 0955 (00:57), Garage

45* DB Press 45x15, 65x12, 85x9, 100x7, 1.5-Rep: 65x12, 1xMyo-8+3+2 @2min

65* 1.5-Rep DB Press 55x9, 1xMyo-9 @2min

1.5-Rep Dip 85x6, 70x8, 1xMyo-6+2 @2min

65* DB Upright Row 50x15,15 @2min

1.5-Rep Flat DB Fly 50x15, 1xMyo-10+4 @2min

65* DB Side Raise 30x20,20 @2min