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