1/12/23
Warm up:
Jumping jacks x25
KB swings x25/squats x10/cossack squats x10
Mountain climbers x12
X3
Box jumps:
30"x5
36"x3
42"x2
Bench:
185x5x3
SSB Squat:
151x9x3
DB Row:
80x12x2
80x11
45° Back raises:
BWx15
+25x15x2
DB incline bench:
55x12x3
Cable rear delt fly, single arm:
12.5x10x2
12.5x11
I want to get back to lifting Monday, Wednesday, Friday, so did this workout today instead of tomorrow. My back is still kind of Fd up but I think its getting better
1/13/24
Incline treadmill walk 45min avg HR 138.
whoops I’ve been logging everything as 2023.
1/15/24
Warm up:
Jump rope x100
Squat/cossack squats x10
Mountain climbers/groiners x10
X3
Bent knee iron cross x10
Box jumps:
30"x5
36"x3
42"x2
Squat:
205x4x2
205x8
Incline bench:
135x8
135x9
A. Chin ups:
+30x8
+30x7x2
B. Dips:
+30x8
+30x7x2
Seated face pulls, double pulley cable:
12.5x12x3
GHR:
BWx10x3
Good workout today, it was snowing out and the gym was less crowded.
1/17/23
Warm up:
Jump rope x100/jumping jacks x25
Lunges/squats x10
Mountain climbers x10
X3
Box jumps:
30"x5
36"x5
Deadlift:
235x5
270x3
300x5
SOHP:
105x5
120x3
135x5
120x3
105x6
Tricep push downs, single arm D handle:
25x8
Tricep rope push downs:
50x10
50x11
DB curls:
35x9x2
35x8
Hanging leg raises:
BWx13x3
1/19/23
Warm up:
Jump rope x100
KB swings x20
Side plank thrusts/mountain climbers x10
X3
Box jumps:
30"x5
36"x5
Bench:
190x4x3
SSB squat:
156x8x3
DB rows:
85x10
85x9x2
45° back raises:
25x15
50x15x2
DB incline bench:
60x8
60x10x2
Rear delt fly, cable, single arm:
12.5x12x3
1/22/24
Warm up:
Jumping jacks x25
Squats x10
Mountain climbers x10
X3
Box jumps:
30"x5
36"x4
42"x1
Squat:
235x1
215x3x2
215x10
Incline bench:
140x7x2
140x8
A. Chin ups: wide rock grips
+30x8x2
+30x7
B. Dips:
+30x8x2
+30x7
GHR:
BWx10
Seated leg curl, single leg:
70x10x2
Chest supported row machine: high wide handles, overhand grip
115x10
130x10
130x9
Everything felt pretty heavy and slow and I was feeling pretty creaky today, but my ego got the better of me and I went for an AMRAP on squat. It didn’t feel bad actually, I probably would’ve stopped at like rep 6 or 7 normally but I was thinking ehh I can probably grind this out and hit a new calculated 1RM, and I did. I guess I needed to validate that what I’m doing is working. I will not do any more AMRAPs for the next 3 weeks after this one to focus on good fast reps.
1/24/24
Warm up:
Jump rope x100
KB swings/cossack squats/squats
Mountain climbers
X3
Deadlift:
225x5x5
SOHP:
95x7x4
Tricep cable pushdowns, single arm:
22.5x10x5
DB curls:
35x10
35x9x2
Hanging leg raises:
BWx13x3
Single leg leg extensions:
10x20
25x15
40x10
The leg extensions hurt in a weird way. I never do them and think there is some kind of weakness there that could be low hanging fruit to improve on.
1/26/24
Warm up:
Jump rope as long and fast as possible in one go
Bench:
195x3x2
195x5
DB Rows:
85x10x3
DB incline bench:
60x11x2
60x10
SSB Squats:
165x7x2
165x8
A. 45° Back raises:
60x13x3
B. Kelso shrugs on the hammer strength chest supported row machine:
270x12x3
1/28/24
Incline treadmill walk 50min
1/29/24
Warm up:
Jumping jacks x25
Squats/cossack squats x10
Mountain climbers x12
X3
Box jumps:
30"x5
36"x5
Incline bench:
150x6x3
Squats:
170x10x3
A. Chin ups: wide rock grip
+35x6x3
B. Dips:
+35x6x3
GHR:
BWx10
Seated hamstring curl, single leg:
75x9x2
Chest supported row machine:
130x10x3
1/31/24
Warm up:
KB swings x25
Cossack squats/squats x10
Mountain climbers/push ups x10-15
X3
Box jumps:
30"x5
30"x3
36"x2
Deadlift:
210x5
245x5
275x5
210x5x5
SOHP:
95x5
110x5
125x5
95x5x5
DB curls:
35x10
35x9
35x8
Tricep rope pushdowns:
60x7x2
60x6
Leg extension, single leg:
40x8
55x7
70x6
Hanging leg raises:
BWx14x3
2/2/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats/squats x10
Mountain climbers x10
X3
Box jumps:
36"x5
36"x4
42"x1
SSB squat:
180x6x3
Bench:
155x10x3
DB rows:
85x11
85x10x2
DB incline bench:
higher incline because the adjustable benches were taken
60x12
60x11
60x8
A. 45° Back raises:
70x12x3
B. Cable rear delt fly:
12.5x12x3
2/3/24
Jump rope this morning 6 rounds 30s on with 60s rest. At least 6 rounds, lost count 30s on 30s off
Later in the evening:
BB bicep curls:
45x10x2
55x10
65x6
75x4
BB Tricep overhead extension:
45x10
55x10x3
55x6
DB lateral raises:
15x15
20x10x2
Band-resisted Neck extension:
Light x25x2
MM x25
A. Band-resisted Neck flexion:
MMx25x2
B. Band resisted neck lateral bend:
MMx25x2
This is the progression I’ve been doing on the main and supplemental lifts, because I thought it would be fun. Im starting week 6 on Monday:
Percentage based on training max
Week % x reps, for 3 sets each.
Exercise A: W1 83%x6, W2 85%x5, W3 88%x4, W4 91%x3, Add 5-10lbs to training max W5 70%x10, W6 73%x9 W7 75%x8 W9 80%x7
Exercise B:
W1 70%x10, W2 73%x9 W3 75%x8 W4 80%x7, Add 5-10lbs to training max, W5 83%x6, W6 85%x5, W7 88%x4, W8 91%x3,
Day 1
Exercise A. Squat
Exercise B. Incline bench
Assistance push, pull, single leg/core
Day 2
Deadlift 531
SOHP 531
Assistance push, pull, single leg/core
Day 3
Exercise A. Bench
Exercise B. SSB squat
Assistance push, pull, single leg/core
The training max starts off conservative, especially for DL and SOHP. The percentages and number of sets are based on INOL (intensity and number of lifts, based on Prilepin’s chart) each workout is around a 1.0 INOL. I made a spreadsheet to calculate the INOL values. Here’s the criteria for INOL:
Total WEEKLY INOL of a single exercise:
Weekly INOL Guidelines:
<2 easy, doable, good to do after more tiring weeks and prepeaking
2 - 3 tough but doable, good for loading phases between
3 - 4 brutal, lots of fatigue, good for a limited time and shock microcycles
4 Are you out of your mind?
Single Workout INOL of a single exercise:
Workout INOL Guidelines:
<0.4 too few reps, not enough stimulus?
0.4 - 1 fresh, quite doable and optimal if you are not accumulating fatigue
1 - 2 tough, but good for loading phases
2 brutal
2/5/24
Warm up:
Jumping jacks x25
Squats x10
Mountain climbers x10
X3
Box jumps:
30"x5
36"x5
BB Incline bench:
155x5x2
155x6
Squat:
180x9x3
A. Chin ups: straight bar, wide overhand grip
+35x8
+35x7x2
B. Dips:
+35x8
+35x7x2
GHR:
BWx11
Seated hamstring curl, single leg:
80x6x2
Got this done in less than an hour
2/7/24
Warm up:
Jumping jacks x25
24kg KB swings x20-25
Cossack squats/squats/goblet squat x10
X3
Box jumps:
30"x5
36"x5
42"x1
Deadlift:
230x3
260x3
295x6
230x5x3
SOHP:
100x3
115x3
130x6
100x5x3
Leg extension, single leg:
40x6
70x6
85x8
Cable tricep push down, single arm:
22.5x12
Cable curl:
22.5x8
Tricep rope pushdowns:
60x8x2
DB curls:
35x10
35x9
Hanging leg raises:
BWx15x3
I did the assistance as a circuit of whatever equipment was open and close by. I was feeling really tired all day and dreading deadlifts but everything moved really well and felt good.
2/8/24
Jump rope 30s on, 30s rest x15
2/9/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers x12
X3
Box jump:
30"x5
36"x5
SSB squat:
185x5x3
Bench:
160x9x3
DB rows:
85x12
85x11
85x10
DB incline bench:
60x12x2
60x9
45° Back raises:
80x11x3
I built this kettlebell handle today, pretty excited to be able to do swings at home now. It feels very solid, the weights move around a little but don’t clang at all, I could probably just put some duct tape layers around the PVC pipe to make them fit a little more snug.
Parts list:
1" galvanized T fitting
3" galvanized nipple x2
8" galvanized nipple
1" galvanized flange fitting
1.5" PVC schedule 40 pipe
8D nails to fill space between the galvanized pipe and PVC so it doesn’t bang around.
The overall height and thickness of the 1" galvanized pipe are similar to a real competition sized kettlebell. This is built for 2" olympic sized plates.
2/10/24
Warm up:
Jumping jacks x25
Shadow boxing ~30s
T-handle swing 53lb x25
Sit throughs/mountain climber x10
X3
A. BB curls:
45x10
55x6
65x6
75x6
80x4
B. Band neck extensions
Lx20x4
A. Standing BB OH tricep extension:
65x6
55x10
55x11
55x10x2
B. Band neck flexion
Lx20x4
A. Neck, plate lateral bend:
10x15x3
B. DB Lateral raises:
20x10x2
2/12/24
Warm up:
Jumping jacks x25
Cossack squats/squats x10
Groiners/mountain climbers x10
X3
Box jumps:
30"x5
36"x5
Squat:
190x8x3
Incline BB bench:
160x4x2
160x5
A. Pull ups: wide “rock” grip
+35x9
+35x8
+35x7
B. Dips
+35x9
+35x8
+35x7
Chest supported row machine:
135x10x2
135x9
I felt deflated today and my elbows hurt but everything moved well again. maybe too much coffee and not enough water all day
2/14/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats/squats x10
X3
Box jumps:
30"x5
36"x5
Deadlift:
245x5
275x3
315x3
245x5x2
SOHP:
110x5
125x3
140x4
110x5x2
A. Tricep rope pushdowns:
60x7
60x8x2
B. GHR:
BWx11
BWx10x2
C. DB curls:
35sx12
35x10x2
Leg extension, single leg:
70x6
85x6
100x6
