Late to the PR party but Congratulations to your daughter!
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@DORITO - Okay, cool: I don’t want to bounce the reps, but I can definitely move faster. I guess I just need to go for it!
@ChickenLittle - Thank you! Next stop: City HS championships!
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M’s S&H - w3d3
Tuesday - 25 February 2025
Workout: Daily work, 1740-1800 (30 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
So I messed up the plate change in the third round and ended up doing 14 reps at 70 lbs on the leg curls. But I’m neurotic, so when I discovered the error, I corrected the weight and did another 7 reps at 75 lbs.
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M’s S&H - w3d4
Wednesday - 26 February 2025
Workout: Bench, 1030-1125 (55 minutes)
Begin: 1043; End: 1121; Duration: 38 minutes
a) Bench - 225x6, 235x6, 245x6 | 255x3, 255x3
b) OH triceps extension - 45 lbs - 10, 10, 10
c1) Press - 105 lbs - 8, 8, 8, 8
c2) Upright row - 60 lbs - 12, 12, 12, 12
d) Rear delt flye - 2x17.5 lbs - 8, 8, 8, 8
e) Push-up - 75 total reps - 25, 20+5, 15+10
Fasted.
Did not overreach today: 255x3 twice over was not a problem. Not easy, either, but just the right level of hard.
Everything else went well—the last few reps of the last set of press were probably sloppier than I’d like, but overall that work was solid, too.
Oh, and I was really quite happy with the rear delt flyes: Having the ability to move to 17.5 lbs rather than jumping up to 20 and flailing about is just what I needed.
Daily work to follow later today.
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M’s S&H - w3d4
Wednesday - 26 February 2025
Workout: Daily work, 1530-1600 (30 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
This daily work is starting to wear on me again, but we’re in Week 3, so that’s expected.
And half of that’s just mental, anyway.
But mostly I’m just glad I realize it, that I’m willing to admit it, and that I understand a deload after Week 4 is the right call.
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Nice benching!
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@shaneinga - Thank you! They felt pretty solid today.
Do you mean this particular ext/curl/swing setup, or daily work in general? You mentioned before that you had run the daily work concept in the past, were you switching up the movements like this every cycle? When I did it in 2023 I used squats/pushups/pullups for the entire 10ish months, just like I am now.
Editing to say that you’ve done 159 reps a day (maybe less at the beginning but you get my point) of no BS leg work… have the thighs achieved centaur mode yet?
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M’s S&H - w3d5
Thursday - 27 February 2025
Workout: Conditioning + abs/calves, 0945-1035 (50 minutes)
EMOM, 15 minutes
Wendler row - 90 lbs - 8
Air squats - remaining time
3 rounds of:
a) Plank - 1 minute
b) Tuck-up - 15
c) Ab wheel (knees) - 10
Seated calf raise - 120 lbs - 3 minutes
Fasted.
FWIW, my calves have been a touch sore the past few days—not debilitating (though I’ve had that feeling before!), but enough to remind you they’re there. Point is, I must’ve done something right on Tuesday.
Fast-forward to this morning: I got 72 reps in 3 minutes, so I was definitely moving faster (definitely not bouncing, either), but the pattern was the same: I could feel them swell around rep 30, and I had to fight hard to keep the bar moving for the rest of the time—good stuff! (Thanks, @DORITO! Maybe my calves will finally start to grow.)
Rest of the work was fine. The lower back pump was downright painful during those Wendler rows—and yes, it’s funny to me that a lower back pump is even a thing with those—and I’m taking my time to habitualize good form with the ab wheel.
Daily work to follow.
(Speaking of which, @BrandonCrawford, I’ve had two false-start replies to your questions: I like that because you’ve really made me stop and think about what the “issue” is. And maybe there is no issue because I can’t seem to put a finger on it just yet!)
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I’m going to count my reps tomorrow when I do mine, I think I’ll be well over 100, I’ve gotta admit the last 30 seconds of mine could definitely be bouncers.
Hope it brings some size for you though mate, mine are very slowly growing now so 
crossed
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That might be the trick—despite my visceral reaction against it!
M’s S&H - w3d5
Thursday - 27 February 2025
Workout: Daily work, 1730-1800 (30 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
That’s it for today. Still no clear idea why I’m finding this so distasteful…
In the meantime, Sven, just. Work. HARDER.
9 Likes
M’s S&H - w3d6
Friday - 28 February 2025
Workout: Deadlift, 0810-0910 (60 minutes)
Begin: 0823; End: 0906; Duration: 43 minutes
a) Sumo deadlift - 215 lbs - 10, 10, 10, 10, 10
b1) BB row - 145x10, 155x8, 165x6, 145x10
b2) Pull-up - BW - 8, 8, 8, 8
c) One-arm DB row - L/R - 55 lbs - 10, 10, 10
d) DB curl 42s - 2x17.5 lbs - 2x(7L/7R/7B standard + 7L/7R/7B hammer)
Fasted.
I don’t mind sumos, but they’re a different stimulus for sure. Might’ve been able to handle a bit more weight, but breathing was challenged and my HR was way up by the end of the last few sets.
I was absolutely fried after that row/pull-up superset, but to be honest, I was transitioning so slowly between movements it’s hard to call them a “superset.” Likely I was already fried during that work!
Daily work to follow.
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M’s S&H - w3d6
Friday - 28 February 2025
Workout: Daily work, 1545-1610 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
My daughter swims the 100-yard breaststroke in the city HS championships this evening, so I knocked this out a bit earlier than usual!
Edit: So… She dropped 0.96 seconds from her qualifying time and 0.28 seconds from her PR last weekend to end up 20th overall (in a field of 27 girls ranging from 9th to 12th graders). Not bad for a frosh!
12 Likes
M’s S&H - w3d7
Saturday - 01 March 2025
Workout: Conditioning, 1155-1235 (40 minutes)
2 rounds of:
Burpee - 10
Pull-up (strict, various grips) - 5
Bear complex - 65 lbs - 5
Assault bike - 20 minutes
Fasted.
Got 12.1+ km and 245+ calories without redlining, except for the last minute, but that was just to see how hard I could push with 60 seconds left.
Daily work to follow later.
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I hadn’t done sumo’s at all until about 2 years ago. I agree: they’re a different stimulus and feel than traditional DL’s.
Nice work going on here! I feel like I haven’t been checking in on Training Logs as much lately, but it looks like you’ve really hit a groove.
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@antiquity - Thanks for dropping in! I always appreciate your support. And so far, so good: 2025 is off to a great start!
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M’s S&H - w3d7
Saturday - 01 March 2025
Workout: Daily work, 1600-1625 (25 minutes)
3 rounds of:
Leg ext - 90 lbs - 14
Leg curl - 75 lbs - 14
KB swing - 32 kg - 25
Assault bike - 56 calories
And that’s Week 3 done!
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Give her a big congratulations hug and tell her that she’s awesome!!
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@QuadQueen - Thanks for that!
I told my daughter last night after we watched Miracle of all things (no joke, Scout’s honor), and she was like, “Aw, that’s nice. (long pause) Wait… What? Who!?!”
I explained a bit, she got super excited, and stood there beside me, apparently waiting for something:
“So… Are you going to give me a hug!?!”
Hugs from my 14-year old daughter are a rare thing these days, but her asking for a hug!?!
Now THAT’s a miracle.
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