12/20/23: 600pm workout
Rack pulls:
3x5 w/475 (2 sec pause at top)
Weighted chins (+45lb):
32 total over 4 sets
Seated cable row (close grip):
8x190
10x170
11x150
Snatch-grip RDL:
3x8 w/185
Farmer carries:
2 - 30 secondish walks w/125 DBs
30g of whey isolate and then when I got home I had two patty melt sandwiches with bacon and grilled onions and with sprouted bread
12/22/23: 600am workout
Strict log press:
3x5 w/173
HS plate-loaded shoulder press:
3x12 w/95lbs added on each side (should have put more on)
Cable lateral raises w/ v-bar handle:
3x15 each side
Smith CGBP:
3x12, 10, 10 w/85lbs added on each side
Face pulls:
3x15
12/23/23: 730am workout
Hang cleans:
4x3 @195
BB rows:
8x275
10x255
12x235
Wide grip pull-ups:
x15
x13
x11
HS seated row (neutral grip):
10x115lbs each side
12x105lbs
12x100lbs
Zercher shrugs(w/2 sec pause at top):
3x10 w/205
12/24/23: 1100am workout
SSB squats (ATG):
3x5 w/280
Single leg Leg press:
2x8 each side w/180lbs added
Hip thrusts:
2x8 w/205
Ez bar curls:
15x80
11x80
12x70
Cable hammer curls:
2x15
12/26/23: 1215pm workout
Kabuki bar bench:
3x3 w/285
DB incline bench:
100s x11
x10
x9 . . . RPE 9 on all sets
Dips:
20x +45lbs
15x +45lbs
15x BW (slow eccentric)
12/28/23: 630pm workout . . thought I’d try something different and do loaded carries first as opposed to last
8 min EMOM - 50 ft Trap bar carry w/310lbs
Rack pulls (2 sec pause at top):
3x2 w/515
Seated cable rows (strict/lat focus):
12x190
12x180
12x170
Snatch-grip RDL:
3x8 w/205
Close grip EZ bar curls:
2 sets just to get a pump
12/30/23: 500pm workout
Strict log press:
3x3 @188
HS plate-loaded shoulder press:
3x10 w/115lb added each side
Cable lateral raise w/v-grip bar:
3x15 each side
Smith machine CGBP:
8x225
10x205
12x185
Face pulls:
3x15
12/31/23: 300pm workout
Hang cleans:
4x3 w/195
BB rows:
275x10
255x10
235x14
Wide grip pull-ups:
+25lbsx10
BWx13
BWx11
HS seated rows (lat focus):
3x11,10,11 w/125lbs added each side
1 rest pause set +4 reps each side
Farmer carries:
2x 30ish sec w/125lb DBs
1/1/24: 330pm workout
SSB squats (ATG):
3x2 w/320
FFE split squats:
3x8 each side w/95lbs
Cable hammer curls (pause & squeeze at top):
3x15 w/110
35 minutes in and out
1/3/24: 600pm workout
Kabuki bar bench:
3x8 w/245 (slow controlled eccentric)
Incline DB bench:
115sx8
100sx10
100sx10 . . pretty pumped about that top set
Weighted dips:
+90lbsx12
+90lbsx10
+45lbsx16
Overhead cable triceps:
3x12
in and out in 50 minutes
1/4/23: 615pm workout
Zercher BB carries:
8x185lbs for 60ish feet w/45 seconds rest between sets
Rack pulls (2 inches below knee):
3x8 w/435
Alternating arm rope pulls w/prowler:
3 sets (length of rope, probably 40 feet) w/150lbs added . . really like this
Seated cable rows (close-grip):
3x12, 10, 10 w/180
BB hip thrusts:
2x8 w/205
supersetted w/
Preacher curls:
2x12 w/70lb ez bar
solid workout, felt very productive
Nice log! I read on your 12/28 log about doing Carries first. I’ve been doing that as well lately. A sure fire way to definitely wake up 
. Barbell zercher Carries awesome. So much trap activation 
Hey thanks! Yeah I’m thankful that the gym I use has a nice big turf area to do carries in . . just wish they had some sandbags as well . . I’ve been doing mostly all heavy carries for shorter distances but might start rotating some lighter carries for longer distances as well
1/6/24: 430pm workout . . wanted to get there earlier but it worked out as it had just snowed about 6 inches and I had the gym entirely to myself
Standing BB strict press:
3x8 w/150
HS plate-loaded seated press:
8x125lbs added each side
10x115lbs
10x110lbs
Cable lateral raises:
3 sets
Smith CGBP:
2x8 w/225
1x12 w/205
That’s a strategy that I used with squat world record holder Naomi Sheppard when she prepped for her 265kg at 67kg world record, RAW. She actually his 270kg (close to 600lbs) for a double in training.
She has a relatively long torso and shorter legs. So her weak point is the core. So during the general physical preparation phase (early prep) we started every session with a loaded carry to “activate” the core and also force her to focus more on staying rigid when she did the squat or deadlift as the core as already a bit tired.
Another strategy that we used and that I picked up from Cuban olympic lifters, was to have her do a set of abs before every set of squat or deadlift. At first it made the movements more challenging, but it taught her to really fire that core when lifting and it paid huge dividends.
1/7/24: 330pm workout
Hang cleans:
5x2 w/205
BB rows:
8x285
10x265
12x245
Wide grip pull-ups:
10x+25lbs
8x+25lbs
11xBW
HS seated row (low/lat focus):
12x 3 plates on each side
10x same
10x same + 5 more/rest pause
Farmer carries:
2x 30ish second walks w/125 dbs
Rear delt raise:
3x15 w/20s
1/8/24: 620pm workout
Box jumps holding a 14lb med ball:
3x5
Leverage squat (quad-focus):
3x8 w/270lbs added
SSB front-foot elevated split squats:
2x10 each leg w/115lb
8x EMOM 75feetish prowler sprints w/140lbs added . . that gets the heart rate up
Hammer cable curls:
3x12 w/120 (pause and squeeze at top of each rep)
big plate of chicken thighs and sweet potatoes an hour before training, 2 scoops of whey isolate and a banana right after training and now going to crush about 3 more thighs and mashed potatoes
1/10/24: 600pm workout
Flat bench w/kabuki bar:
3x5 w/275 (moved good and I did a 6th rep on the last set . . just because)
Incline db bench:
2x8 w/115s
1x11 w/100s (real happy with this)
Dips (slight forward lean):
12x +90lbs
10x +90lbs
20x +45lbs
Overhead cable triceps:
2x15
good session, weights just keep bumping up every workout . . had a piece of turkey breast, a slice of cheese and a banana with sunflower butter preworkout . . two scoops of whey isolate and creatine immediately post workout and probably going to make a big skillet of eggs, lamb sausage and potatoes when I get home
1/11/24: 620pm workout
Zercher BB carries:
6x EMOM w/205 for 100feet-ish
Rack pulls (just below knee):
3x5 w/480
+10 KB swings between each warmup set and working set (53lb kb)
Prowler rope pulls (arm over arm & seated):
4x 50ish feet pulls w/170lbs added
Close grip cable rows:
3x10 w/180 +3 & +3 rest pause (real slow eccentric on all reps)
Seated hamstring curls:
3x12
Trap bar jumps:
3x5 w/95lbs
is there a ‘correct’ form for the rope pulls? I was trying to be strict and not rock much but I did a little . . maybe I’m just going too heavy
1/13/24: 800am gym arrival
Strict standing BB press:
3x5 w/170lbs (did 6 on last set)
Hammer Strength seated press:
3x8 w/125lbs added each side . . 3 more reps rest pause after last set
Db lateral raises:
3 sets w/20s and 2 set w/15s (trying to be strict)
Close grip floor press:
2x12 w/205
2x9 w/205
had a half scoop of preworkout and some electrolytes on the way to the gym and an omelette with peppers and onions, a fried potato and 2 English muffin egg and bacon sandwiches post workout