FBBBB - 2026.c8w2d7
Saturday - 18 April 2026
Workout: Easy conditioning, 0845-0915 (30 minutes)
3 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
Weighted vest walk - 30 kg - 20 minutes
That’s it for Week 2—on to Week 3 tomorrow!
FBBBB - 2026.c8w3d1
Sunday - 19 April 2026
Workout: Deadlift + bench, 1805-1905 (60 minutes)
Jumps/throws
Begin: 1818; End: 1854; Duration: 36 minutes
Deadlift - 255x5, 285x5, 320x5
Bench - 125 lbs - 10, 10, 10, 10, 10
Ab wheel - ramp 14 - 10, 10
Pull-up - BW - 10, 10
DB shoulder press - 2x45 lbs - 10, 10
Neck extension - 30 lbs - 10, 10
T-bar row - 115 lbs - 10, 10
Y-raise - 2x15 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 13 minutes, supplemental in 15 minutes, assistance superset throughout.
Spent all day at a basketball tournament: My son got called to play-up in the older boys’ game this morning because they were short-handed, then we had his scheduled game in the early afternoon. They won both, and his regular team ended up with the top-seed for the weekend, so he played in the tourney championship game in the late afternoon. They won that one, too.
So yeah, long day—just enough time between games to do nothing useful. Don’t get me wrong: It was good day—super-fun to just hang out and enjoy the wins, but it was a long day even so.
Knocked this out as soon as I got home. Schedule (and diet) are off, but everything moved well. Straps on for the top set, and bench reps were all paused, purposefully slow, and with very deliberate initiation from the pecs, but still pretty easy.
I’m not sure about a walk tonight—we’ll have to see how things play out. But I should be back to normal tomorrow, and I’m actually kind of looking forward to the routine!
FBBBB - 2026.c8w3d2
Monday - 20 April 2026
Workout: Press + squat, 0930-1030 (60 minutes)
Jumps/throws
Begin: 0943; End: 1022; Duration: 39 minutes
Squat - 150 lbs - 10, 10, 10, 10, 10
Press - 110x5, 125x5, 140x5
HLR - 10, 10
BB row - 155 lbs - 10, 10
Decline DB press - 2x75 lbs - 10, 10
Back extension - 25 lbs - 10, 10
BB curl - 70 lbs 10, 10
Dip - 45 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 14 minutes, supplemental in 16 minutes, assistance superset throughout.
Solid morning: Squats were silkly smooth, and the press reps weren’t as hard as I was anticipating. My energy held throughout this one, too.
Took the opportunity to chill with my daughter on the couch last night—I hadn’t seen much of her due to schedule conflicts—so I didn’t walk last night. That’ll mean Monday-Saturday (and then Sunday-Friday to get back on “schedule”), but it was worth it.
Kudos to you for getting a workout in after all this. I don’t want to stress about it so I just plan my weekends as days off right now. We have softball again this weekend which means probably three games Saturday and then play til we lose Sunday (those have been short days so far lol).
I love when I get these with my boys. They are absolutely worth missing anything.
Lots of wining going on. Well done to your son
@Frank_C - Thanks, my man! The wrench in the works was the call-up to play with the older boys, but it was well worth it: Truth be told, that might’ve been his best game of the day. I got the work done anyway, so I’m thankful things worked out the way they did.
@BethB - Somehow, even through all the attitude, she’s still Daddy’s little girl—and you can’t put a price on that!
@simo74 - Thanks for that, I’ll be sure to pass it along. This tournament team been a challenging experience for him in many respects—we’ve had a lot of talks about just showing up and doing his job no matter what the other guys are doing—and I think he’s really taken it to heart, so I’m super-stoked that he’s already seeing the fruits of his labor.
FBBBB - 2026.c8w3d2
Monday - 20 April 2026
Workout: Easy conditioning, 2015-2055 (30 minutes)
Walk - 30 minutes
Done!
FBBBB - 2026.c8w3d3
Tuesday - 21 April 2026
Workout: Conditioning + calves, 1300-1335 (35 minutes)
Seated calf raise - 150 lbs - 3 minutes
Reps: 82
3 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
AMRAP - 10 minutes
Sled push - 160 lbs + sled - 50 yards
Rounds: 6
Movin’ on up!
FBBBB - 2026.c8w3d3
Tuesday - 21 April 2026
Workout: Easy conditioning, 2045-2115 (30 minutes)
Walk - 30 minutes
Another one done.