Block 2, Week 3, Day 2, 7/7
Paused Squat
6x3@190…pretty easy, no belt
Sumo Block Pulls
7x4@285…did the first 3 sets without a belt and then had to put a belt on. These were hard because of the volume aspect, once I put the belt on it was hard as in heavy.
Meadow’s Row
3x10@45 R/L
Machine Leg Press
4x10@250
Hamstring Curls
3x12@70
Pullthroughs
3x12@90
Block 2, Week 3, Day 3, 7/9
Bench
2@145 (RPE 9), 4x3@135, 6@135 amrap…best I’ve benched since I’ve been in Mobile by myself. Self hand offs went well and the weight wasn’t bad. 135 actually felt great.
Box Squat
6x4@205 no belt and 90 sec rest for the first 5 sets. These are always complete death but my strength was there and so was form so I held on.
DB Bench
5x8@40s
Lat Pulldown Neutral grip
3x10@110
Triceps, Biceps, Delts
Block 2, Week 3, Day 4, 7/10
Sumo
4x3@295 (RPE 8), 2x2@330…so this was a good sumo session, 330 was just as fast as last week at 320. Positioning was good just want it to be smoother probably
Banded Bench with mini band
8x2=3@120…this was heavy…got a little better as I went but overall not explosive and lockout was rough
Calbe Row
4x10@110
Single Leg RDL
3x8@40
KB Swing
4x12@50
DB Step Ups
3x10@25s R/L
Facepulls
3x12@90
Block 2, Deload Week, 7/12
Squat
1@240 (RPE 8), 4x2@225…pretty easy I guess.
Paused CG Bench
5x4@115…easy
Lat Pulldown
4x8@110
Pushups Cluster
4/4/4 x3 sets with 20 sec rest
Facepulls and abs
Block 2, Deload Week, 7/13
Paused Sumo
5@135, 3@225, 2@255, 7x2@275 no belt, these felt pretty good. Each first rep was super easy off the ground but a bit of grind on the second rep. Not hard enough to add a belt though
Paused Squat
6x2@175…easy, no belt
Leg Press
4x10@2.5 plates each side
Horizontal Row Cable neutral
3x10@90
Leg Curl
3x12@70
Cable Pullthrough
3x12@110
Block 2, Deload Week, 7/16
Bench
2@135, 4x2@130…easy
Box Squat- 90 sec rest
6x3@195…a little more difficult, RPE 8.5
DB Bench
3x8@40s
Lat Pulldown-neutral
3x10@90 Iso
Triceps/Biceps
Face Pulls
Block 2, Deload Week, 7/17
Sumo DL
3x3@275 (belted), 2x1@310…first single was easy and the second one was bad positioning so it could have been faster
Feet Up Bench
4x7@95
Horizontal Cable Row
3x10@90
Single Leg RDL
3x8@40 R/L
KB Swings
3x12@50
DB Step Ups
3x8@25s R/L
Facepulls
3x12@90
Hanging Leg Raise
3x10
Block 3, Week 1, Day 1, 7/18
Squat
bar, 5@135, 3@185, 2@215, 3x2@235, 3x1@250…the doubles were really good but the singles started out okay and then got worse as I went. Last single was RPE 9.5
Bench
6x4@125…fairly easy
Lat Pulldown Iso
3x8@90
Pushup Cluster
3x6/6/6 15 sec rest
Facepulls
3x12@50
Hollow-Body Holds
5x0:15 sec
Block 3, Week 1, Day 2
Paused Squat
6x2@200 belted
Sumo
4x4@295 belted, programmed for a 5x4 but I was having groin pain and it was RPE 9.5.
Leg Press
Leg Curl
Pull throughs
Block 3, Week 1, Day 3
Bench
3x2@@140, 3x1@145
Squat
7x3@205 beltless
Neutral Lat pulldown
Cable Pushdown
Biceps curls
Block 3, Week 1, Day 4
Sumo
3x3@300, 3x1@330 belted
3 count bench
8x2@120…very easy
Bent over DB Row
Light DB RDL
Delts
Block 3, Week 2, Day 1
Squat
3x2@245, 3x1@255 very difficult but got through it
Bench
7x3@130
Lat Pulldown
Triceps Pushups
Hollow Body Holds
Block 3, Week 2, Day 2
Paused Squat
6x2@210
Paused Sumo
7x2@285 belted
Leg Press
Leg Curls
Glute Pullthroughs
Block 3, Week 2, Day 3
Bench
3x2@145, 3x1@150…hard but manageable
Squat
7x3@215 belted
Lat Pulldown
Triceps Pushdowns
DB Curls
Lat Raise
Delt Raise
Block 3, Week 2, Day 4
Sumo
3x3@310…RPE 9, 3x1@340 RPE 9.5
3 count bench
7x2@125…easy
Icline DB Row
Rear delts
Block 3, Week 3, Day 1
*on vacation plus may be testing my maxes this weekend so I did a deload workout
Squat
5@135, 3@185, 3@205, 3x2@225
Squat Press
10@2 plates, 3x10@3 plates
Bench
6x3@135
Cable Pulldown and tricepes
Block 3, Week 3, Day 2
*continuation of deload as I am still on vacation plus I forgot my knee sleeves today
Paused Squat
4@135, 6x2@185 beltless and knee sleeveless
Sumo
5x3@245 beltless…pretty easy with mild groin pain
Leg Press
4x10@2 plates
Leg Curl
2x20@50
DB Bent over Row fast
3x12@50 R/L
Cardio: Stair stepper for 6 minutes…couldn’t last any longer. What a torture device! and then did arctrainer for 20 minutes
“Test” Day (8/6)
Squat
bar, 5@95, 5@135, 3@185, 2@205, 1@225 (belt), 1@245, 2x1@265 (first rep was terrible due to technique and 2nd was better but I still wasn’t squatting very well), 3@235
Bench
bar, 5@95, 3@115, 1@135, 1@145, 0@155 (failed a match PR, disappointed)
Deadlift
bar, 5@135, 3@225, 2@275 (belt), 1@315, 1@335, 1@355, 1@370 (5 lb PR), 1@380 *would not have counted in a meet due to a slight downward movement but the 370 would have counted and it was relatively easy.
I always afraid about that when they throw down the weight, it accidentely hit or fall to their legs 
8/15/16
-No plan right now, just working on my diet and conditioning. Just spent a weekend of debauchery and indulgence in New Orleans so today was a rude awakening.
Bench
bar, 8@75, 5@95, 3x6@115
Squat (without knee sleeves or wrist wraps)
5@95, 5@135, 3x6@165…def harder without the sleeves, knees felt fine
Front Squat
4x5@95
RDL
4x8@205
Triceps Pushdown
4x15@70
Cable Face Pulls
4x12@70
Cable Lat Pulldown
3x10@90
4 rounds:
1 lap run
10 burpees
12 Russian ab twists
12 “Rocky” situps