Born2raizehell Training Log

saturday 11/25/2023
week 3, wave 2

y/t raise/band pushdown/upright row (warm up)

close grip bench press
9x3x125+55bw

military press
5x5x90

cable pushdown (rope grip)
3x15x60

snatch grip shrug
3x10x135

lat pulldown (wide grip)
4x10x90

standing cable crunch
5x10x105

dumbbell side bend
3x30x40

notes
even on this heavy day bench is feeling fast and finished work within an hour. cold weather is good, no sweat.

11/20/2023 - 11/25/2023
week 3, wave 2
total volume: 91480 lbs

tuesday 12/12/2023
maximal effort lower
week 1, wave 3

dumbbell lunge/kettlebell swing/standing lat pulldown (warm up)

competition squat
4x145
4x195
3x235
2x285
1x325
1x335
1x345

seated leg curl machine
4x10x120

ATP box squat
3x10x135

lunge machine
4x16x50

standing band leg curl
2x100x20

dumbbell crunch
1x20x40

reverse hyper
5x13x95

notes
almost missed the rack on second attempt squat, as you can see in the video. did the third attempt at same speed as others but camera malfunctioned. need to adjust dynamic work to reflect this. skipped the ab work.

1 Like

thursday 12/21/2023
maximal effort upper
week 1, wave 3

y/t raise/band overhead extension/hammer curl (warm up)

competition bench press
5x135
4x165
3x185
2x205
1x215
1x225
1x235

bench press to pin (#15)
4x5x155

incline dumbbell press
3x13x60

single arm dumbbell row
4x10x50

band pushdown
2x100x15

dumbbell fly
3x15x30

reverse curl
3x10x50

notes
was too busy last week to work out so I picked up where I left off last week.

saturday 12/23/2023
dynamic effort lower
week 1, wave 3

stationary bicycle/dumbbell lunge/kettlebell swing (warm up)

SSB box squat
12x2x160+60cw+20bw

deadlift (sumo stance)
8x2x200+70cw+35bw

glute ham raise with band
4x8xbody+20bw

SSB step up (12" box)
3x10x135

box jump (18" box)
3x8xbody

standing cable crunch
4x25x80

reverse hyper
3x20x75

notes
had to reduce a bit of the accessory volume since it was a lot of barbell volume and an interest of time.

sunday 12/24/2023
dynamic effort upper
week 1, wave 3

y/t raise/band overhead extension/hammer curl (warm up)

bench press (wide, middle, close grip)
9x3x105+55bw

decline dumbbell press
5x8x110

dirty 30s
3x30x40

standing lat pulldown (MAG grip)
4x10x105

seated plate row machine
4x10x90

band face pull
2x60x15

notes
changed some of the accessory work because I have to figure out the best place to rig a band to do skull crusher. ordinary dynamic day but its xmas.

tuesday 12/26/2023
maximal effort lower
week 2, wave 3

stationary bicycle/dumbbell lunge/kettlebell swing (warm up)

competition deadlift
2x5x135
4x225
3x275
2x315
1x365
1x405
1x435

seated leg curl machine
4x10x130

ATP box squat
3x8x90

lunge machine
3x14x50

seated band leg curl
2x100x15

dumbbell crunch
2x20x30

reverse hyper
5x13x140

notes
deadlift was quick and painless. kept accessory work lighter than usual because its a competition day. the ab work is harder than usual, I will adapt the ab work weekly until I feel better.

1 Like

thursday 12/28/2023
maximal effort upper
week 2, wave 3

y/t raise/band overhead extension/hammer curl (warm up)

close grip bench press to pin (pin #15)
5x135
4x165
3x185
2x205
1x225
1x235
1x245

bench press to pin (pin #15)
4x5x165

incline dumbbell press
3x15x50

single arm dumbbell row
4x14x55

band pushdown
2x100x15

dumbbell fly
3x15x40

reverse curl
3x10x40

notes
another perfect bench day.

1 Like

saturday 12/30/2023
dynamic effort lower
week 2, wave 3

stationary bicycle/dumbbell lunge/kettlebell swing (warm up)

SSB box squat
10x2x190+50bw+25cw

deadlift (sumo stance)
6x2x240+60bw+40cw

glute ham raise with band
4x8xbody+20

SSB step up
3x14x95

GHR sit up*
3x10xbody

seated crunch machine*
3x10x25

reverse hyper
4x20x95

notes
in the interest of time I skipped box jumps. it took some extra time to set up deadlift. replaced the ab work with something more manageable.

1 Like

sunday 12/31/2023
dynamic effort upper
week 2, wave 3

y/t raise/band overhead extension/hammer curl (warm up)

bench press (wide, middle, close grip)
9x3x120+55bw

decline dumbbell press
5x6x110

curl bar skull crusher
4x15x50

seated plate row machine (wide grip)
4x10x140

standing lat pulldown (close neutral grip)
4x12x90

band face pull
3x60x15

dumbbell shrug
3x25x70

notes
I have worked out over one hundred times this year. I started by improvising and doing a lot of barbell work, now I am using a program based on conjugate. My competition lifts have improved a good amount. I have conquered a lot of problems that were causing me pain. As for the things that still hurt me I hope and pray to be cleansed of my pain and have the power to destroy my enemies fully this time, and without mercy. my resolution is to get in shape.

tuesday 1/2/2024
maximal effort lower
week 3, wave 3

stationary bicycle/dumbbell lunge/kettlebell swing (warm up)

marrs bar good morning
5x135
4x185
3x225
2x275
1x315
1x335
1x355
1x365

seated leg curl machine
4x10x130

ATP box squat
3x8x90

seated band leg curl
2x100x20

GHR sit up*
3x10xbody

seated crunch machine*
2x10x50

reverse hyper
5x13x140

notes
technically for ME good morning the top set is two to three reps, however I have been doing one rep and making sure to get the full range of motion. next time I will probably try more reps over 90 percent.

thursday 1/4/2024
maximal effort upper
week 3, wave 3

y/t raise/hammer curl/band overhead extension (warm up)

cambered football bar bench press
5x135
4x165
3x185
2x205
1x225
1x235
1x240
1x245

bench press to pin (pin #15)
4x5x155

incline dumbbell press
3x15x80

seated cable row (MAG grip)
4x13x90

band pushdown
2x100x15

reverse curl
3x10x50

notes
camera malfunctioned several times so the second and third single are missing, it kind of psyched me out so I did a fourth single to prove that. I did a touch and go because I wanted to minimize the amount of stress the cambered bar puts on my pec/shoulder. was running late and skipped dumbbell fly.

sunday 1/7/2024
dynamic effort lower
week 3, wave 3

stationary bicycle/dumbbell lunge/kettlebell swing (warm up)

SSB box squat
8x2x205+45bw+50cw

deadlift (sumo stance)
4x2x240+60bw+40cw

band glute ham raise
4x7xbody+20bw

SSB step up
3x10x95

GHR sit up*
3x10xbody

box jump*
3x8xbody

reverse hyper
4x20x95

notes
the snow yesterday messed up my schedule and I moved the work back one day. new geat. some clips are missing due to camera malfunction.

tuesday 1/9/2024
dynamic effort upper
week 3, wave 3

bench press (wide, middle, close grip)
9x3x130+60bw

decline dumbbell press
5x5x120

skull crusher
3x15x55

single arm seated cable row
4x16x50

standing lat pulldown (wide grip)
4x8x85

band face pull
3x60x10

dumbbell shrug
3x20x70

notes
went to RX and trained. no video. heaviest speed bench this wave.

1/2/2024 - 1/9/2024
week 3, wave 3
total volume: 82085 lb

thursday 1/25/2024
maximal effort lower
week 1, wave 4

dumbbell lunge/cable pull through/box jump (warm up)

SSB squat
5x135
4x185
3x225
2x275
1x315
1x330
1x345

cambered bar good morning
5x5x185

dumbbell step up
4x12x80

laying leg curl machine
3x13x60

GHR sit up
4x10xbody

seated crunch machine
2x20x25

reverse hyper
5x13x140

notes
started the training week today. the weather has been messed up lately. the wave begins.

1 Like

saturday 1/27/2024
week 1, wave 4
maximal effort upper

y/t raise/lat pulldown/pec dec (warm up)

axle bar bench press
2x5x135
4x165
3x185
2x205
1x225
1x235
1x245

dumbbell floor press
5x5x130

decline dumbbell extension
3x15x40

chest supported pendulum row
4x10x70

band face pull
4x50x10

incline dumbbell fly
3x15x30

plate front raise
3x10x25

notes
another perfect bench day.

monday 1/29/2023
dynamic effort lower
week 1, wave 4

dumbbell lunge/kettlebell swing (warm up)

SSB box squat
12x2x170+45bw+30cw

deadlift (sumo stance)
12x1x215+60bw+40cw

glute ham raise
4x10xbody

standing cable leg curl
4x26x45

hanging leg raise
3x10xbody

reverse hyper
4x20x95

seated band leg curl
2x100x15

tuesday 1/30/2024
dynamic effort upper
week 1, wave 4

y/t raise/lat pulldown/pec dec (warm up)

cambered football bar bench press
9x3x105+55bw

bench press
2x20x95

cable pushdown (rope grip)
4x8x105

lat pulldown
4x10x105

upright row
4x8x95

dumbbell shrug
3x25x70

thursday 2/1/2024
maximal effort lower
week 2, wave 4

dumbbell lunge/kettlebell swing/box jump (warm up)

deficit deadlift (1" deficit)
5x135
4x225
3x315
2x365
1x405
1x425
1x435

cambered bar box squat (close stance)
3x8x155

dumbbell step up
4x12x70

laying leg curl machine
3x13x60

GHR sit up
4x10xbody

seated crunch machine
2x20x25

reverse hyper
5x13x140