Conditioning:
40 min walk with 20lb weight vest
5 Likes
531 C3W1D2
Time: 28 mins
OHP: 110x5, 125x5, 135x8, 115x9, 100x9
RH: 90x15,18 140x15,15
Facepulls: 15x16,12,10,10
Notes:
- Holy shit Iām tired and sore. Running is definitely eating into recovery
- Probably need to amp up the calories substantially. I canāt do my typically barely eating shit and expect to make progress lifting and running
- If this 3 weeks ends up being super tough, Iām switching to walrus work for assistance
- Lastly morning sessions really do seem to be way more productive lifting wise for me
9 Likes
Extra work:
Face pulls
Curls
Incline pigeon good morning
Notes:
- all round 50 reps. The pigeon good mornings help my hip a lot
- I was going to run today but my hip feels good so I donāt want to push it yet being so close to the previous flair up
6 Likes
Happy Birthday!
1 Like
Man, I know we all use shorthand in our logs. CGBP, BPA, RDL, but you REALLY had me scratching my head with this one
7 Likes
I just thought the other day āI hope I know that this is in 5 yearsā. Itās a seated broad jump
2 Likes
531 C3W1D3
Time: 67 min
Bench: 130x5, 150x5, 165x11, 150x8, 130x10
In between benches, Face pull (15lb) and RH (140lb): 4x10
DL: 270x5, 310x5, 345x7 (didnāt fully lock out the last rep) + 1 beltless (had to get my last rep but even stronger since no belt)
Seated GM: 15x10, 20x10,8
Row: 70x2x10, 80x10
Dip: BWx8, 10x8, 25x8, 45x4
Notes:
- Hip is slowly getting better. Probably going to box squat next week rather than free squat
- Really being careful with leg volume with the running and weight vest walk. Iām going to do a tempo run 5k tomorrow and another 45min weight vest walk sunday
- RH before deadlift really helped with not being so rounded while pulling. I felt like I could use way more glutes in the pull
- No plyos this week either. Seems risky with hip
- I had a builder bar while lifting today. I think this might be the superfood that Iāve been missing. It was for sure why I had a good session today. Definitely not the 3 cups of rice I had last night and 2 monsters preworkout (@QuadQueen might have a stroke reading that). Might try celery next
9 Likes
I mean you can give it a shot, but word on the street is that grapes are where the real gainz come from nowā¦ 
And Happy belated Birthday! I hit you up on FB, but need to put it here to make it official!
2 Likes
Thanks! Iām terrible about checking Facebook haha
@Friedrich thanks!
1 Like
Run:
2 mile: 22:29
Notes:
- hip was not tolerating this one. I decided to be smart and not push for a 5k distance
- Couple walking sets in here. The constant pace is super annoying and boring
4 Likes
531 C3W2D1
Time: 35 min
Squat: 180x5, 205x5, 235x5
OHP: 110x5, 125x5, 140x7
Pullup: BWx5, 5x5, 15x5, 25x5, 35x5
Notes;
- Super minimal day. Spent a hot minute warming up my hip but I could squat! (just not ATG but to parallel)
- Window shopping wise, Iāve been eyeballing Raw Conjugate from Greg Panora and HOSS PROJECT 2.0 on boostcamp. From my google drive, SBS strength and the hypertrophy one have been looking good. Finally tactical barbell base building has been looking appealing and fits with the run coming up
- We are not doing the T-day 5k. GF has to work and I am unsure if my hip is ready for that. If Iām feeling good, Iāll run one in the neighborhood
7 Likes
Conditioning:
Time: 5:30
Continuous clean and press:
50x8
60x8
90x3x8
Various Cossack squats, face pulls, curls
Notes:
- deloading the rest of this week. I did more digging into the hoss project 2.0 program by will ratelle and itās exactly what I want. Starting that Monday. It has plyos, oly lifts, and heavy lifts
- Hip is getting better but running is aggravating it. I plan on throwing in some zone 3 assault bike rides until I can run
7 Likes
Sorry to read this, I hope the hip heals soon!
1 Like
HP 2 C1W1D1
Time: 50 min
Warm up:
Roll IT band, adductors, lacrosse ball in glute
2x6 banded clamshells
Vertical jumps for 10 min: BWx6x3, 15x4x3
SSB Box squat: 25 reps in 14 mins: 205x5x5
Dips: RPE 7/8- 25x6, 35x5, 45x4
Deficit SLDL: RPE 7/8: 225x6, 255x5, 275x4
Notes:
- Took the since post off from heavy weights. I stretched, walked, and did some BW stuff
- All of this felt really good. Dips may have been undershot but SLDLs were perfect
- I like way RPE is anchored in this program. An RPE 7 is something you could do the same amount of reps if it was 10-15lbs more. This makes way more sense to me
7 Likes
Conditioning:
20 min of assault bike in zone 2 (quads were burning on this)
Barbell curl: 65x10,10
Ab wheel: 10,8
Notes:
- Zone 2 on the assault bike was harder than I thought due to quads getting fatigued but still not sure if I can run with the hip
- I think for the transformation challenge, my goal is to simply complete Hoss Project 2.0 while not eating like an asshole
4 Likes
HP C1W1D2
DL EMOM: 10 min: 325x2 (basically speed reps)
DB Bench: RPE 7/8: 55x6, 65x5, 75x4
DB OHP: 2 RIR: 50x2x8
Cossack squat: 2 RIR: 50x2x10
Notes:
- Good enough day. I stopped by a big box gym like crunch fitness. I hated that place even when I walked in so I drove to my normal gym
4 Likes
HP C1W1D3/4 (yesterday)
Hang power clean: 185x3, 205x3
Bench: 185x6,6,6,7 (normal bar)
SSB Pin squat: 205x6, 245x5, 275x3 (1 more rep would have been overshoot on RPE)
Nordic curl falls: 3x5
Conditioning:
5 Continuous broad jump: 3 sets (roughly 37ft covered)
Broad jump + Bound right + Bound left: 2 sets
15 yrd sprints: 6 sets (1 min rest)
4min Tabata bike
Notes:
- I was fried today. This was from yesterday. I dont know what it was but Iāve felt like ass all day long. I moved the upperbody day for today to tomorrow
My timing is off on the turnover. If anyone has tips, Iām open to hearing them
7 Likes
Strong cleans! Get your hips into more extension but bar path is great
1 Like
@Koestrizer Thanks! I think the hip extension will get better as my hip heals!
11/31/2025
OHP: 135- 5,6,5,3,3,3 in 14 min
JM Press: RPE 7/8: 105x8,8
Pendlay Row: RPE 7/8: 185x8,9
Cable crunch: 110x10,10 (could have gone heavier)
then this
12/1/2025
AM: Mytrl routine
PM:
32.5in seated hurdle jumps: 13 reps in 10 minutes (pretty hard effort)
SSB Box squat: 215x6,3,4,4,4,4 in 12 min
Dips: RPE 8- 30x6, 40x5, 50x4
RDL: RPE 8- 255x6, 275x5, 300x4
Notes:
- I really enjoy these density sets
- I built an adjustable PVC hurdle to solve my jumping problem. Having something to jump over or on is just so much better but I canāt afford plyo boxes compared to a PVC hurdle
- Iām so mad Dr Who is not on any streaming services. Iāve been itching to rewatch the 9th and 12th doctors. I did find the 9-12 doctors seasons on DVD for $40 so I think Iām going to grab that
- Also that Mytrl routine is going to become my go to āshotgunā technique for hip pain
- Saw my traps today. I have some catching up to do so I can look like @Stormblessed
7 Likes
Looking awesome!! Appreciate it but dude your traps are already ahead of mine, my bad posture really brings them out sometimes 
1 Like