Felt really good man!
Day 74 of 365
Friday, August 4th, 2017
BACK SQUAT / CHIN UPS
45x10 / 5
135x6 / 5
155x5 / 5
185x5 / 5
205x5 / 5
225x5 / 4
245x7 / 3 (Rep PR - Trying to shoot for 10 next week)
155x12 / 3
155x12 / 3
155x12 / 3
PUSH PRESS / BB ROWS
45x6 / 45x15
95x5 / 95x12
115x5 / 115x12
135x3 / 135x8
135x3 / 135x8
135x3 / 135x8
135x3 / 135x8
155x2 / 155x5
155x2 / 155x5
155x2 / 155x5
135x3 / 135x11
RDL / AB WHEEL
135x12 / 20
135x12 / 18
135x12 / 14
135x12 / 10
JUMP ROPE
10 min (1 min on, 30 sec off)
NOTES: Hit a rep PR. Since I’m only using 45’s, 25’s and 10’s going forward (taking 20-30lb jumps) I will need to push the reps a lot more since I have in the past. This will allow me to get quality reps and really own a weight before I move up in weight. Sort of a smart limiter in a sense. Good session, now get to enjoy the weekend 
WORKOUT DURATION: 65 minutes. Not bad.
5 Likes
Just smashing PRs!
Congrats man 
2 Likes
Thanks man!!
For anyone following along. After my meet, I’m going to train like this until it just stops working or I really need a new stimulus. I don’t want to have to think about training anymore. Just go in punch the clock and try to get better than the last workout each time. Currently my strength days are basically what I run now, but my other days will be much faster.
MONDAY
- Back Squat (ss: Chin Ups)
- Overhead Press (ss: BB Rows)
- Dips (ss: Hanging Leg Raises)
**This will be a volume squat, intensity ohp, volume rows day.
WEDNESDAY
- Front Squat (ss: NG Chin Ups)
- Bench Press (ss: Lunges)
- Deadlift (ss: BB Curls)
**This will be a light squat, volume bench, intensity deadlift day.
FRIDAY
- Back Squat (ss: Pull Ups)
- Push Press (ss: BB Rows)
- RDL (ss: Ab Wheel)
**This will be an intensity squat, volume push press, intensity rows day.
TUESDAY / THURSDAY
- Snatch
- Clean & Jerk
- Hard Conditioning
**Since I’ll be working out at a 24 HR Fitness, the Olympic lifts have to be at weights that I can easily handle and lower. This leaves me currently at a 155 Snatch and 205 C&J. I’m hoping by the meet I can easily handle and lower a 185 Snatch and a 225 C&J!
4 Likes
DAY 75 of 365
Saturday, August 5th, 2017
LAST DAY LIFTING AT IRON WARRIOR GYM (minus coming back for the meet). No more bumpers and olympic platforms probably for the next 12 months 
. Will be working out at the 24 hour fitness a 5 min walk from me. My squat stand and bumpers will have to be in storage for now. It’s ok though, will give me time to REALLY focus on strength and conditioning and just maintain my technique with the olympic lifts. Time to chase that huge SQUAT, PRESS, DEADLIFT now!
SNATCH
185x1
185x1
185x1
185x1
185x1
185x1
135x6 (Cardio! Lol)
CLEAN
185x2
185x2
185x1
205x2
205x1
225x1 (FUCKING PR!!!)
225x1 (C&J!!! Fucking official PR and it was clean!!!)
225x1 (C&J!!! Wasn’t as clean so stopped here!)
NOTES: DAMN!!! Last day at Iron Warrior Gym and hit another PR! Snatch 185 for 6 singles today. And I finally got my 225 C&J!!! I was so hyped after I hit the 225 clean! Then my competitiveness said fuck it you are getting a 225 C&J right now! And I got it. I almost wanted to cry because I was so happy. Hit PR’s all week!
I attribute it to finally staying consistent with lifting and aiming for a goal that I could solely focus on. I think this week PR fest was due to working hard, but also eating a ton of good food. This past week I really made a focus to eat a TON more veggies and get rid of some of the carbs and I think it made a big difference in recovery and performance. After this week I’m sold man lol. What you put in your body has a TRUE impact on performance in the gym. I don’t think I’ve had more than maybe 150g carbs anyday.
My food this week has been:
Breakfast - eggs, mixed nuts, 2 slices bread, banana, peanut butter
Lunch - 1 lb of meat, avocado, spinach, tomato, cucumbers, carrots, chia seeds, Caesar dressing.
Dinner - All veggies (Wife is vegan/vegetarian) - So anything she makes. Sometimes there a few pieces of potatoes, or small bit of rice, maybe a small bit of pasta, but basically ALL veggies.
Great week though, starting Monday back at 24 hour fitness only though.
Now time to really focus on squats + conditioning 
DINNER FOR TONIGHT! Salmon and veggies for me. Tofu and veggies for her!
10 Likes
Day 76 of 365
Sunday, August 6th 2017
Today is the first day I start working out at 24 Hour Fitness exclusively.
EDIT: Copy and pasted the wrong workout! This all I did today because I wanted to get loose.
BACK SQUAT
135x5
155x5
185x5
205x5
185x5
155x10
NOTES: Got some squats in to get loose. Felt nice because I rested 1 min between all sets so was huffing and puffing by the end.
2 Likes
Day 77 of 365
Monday, August 7th 2017
BACK SQUAT / CHIN UPS
135x5 / 5
155x5 / 5
185x10 / 5
185x10 / 5
185x10 / 8
OVERHEAD PRESS / BB ROWS
95x5 / x20
115x5 / x15
135x5 / x12
135x4 / x12
135x3 / x12
115x10 / x15
115x10 / x15
DIPS / LEG RAISES
5x15 each
NOTES: High rep squatting kills the lungs!!!
2 Likes
DAY 78 of 365
Tuesday, August 8th 2017
FRONT SQUAT / LUNGES
185x5 / 10
185x5 / 10
185x5 / 10
185x5 / 10
185x5 / 10
DEADLIFT / JUMP ROPE
185x5 / 30 sec
205x5 / 30 sec
225x5 / 30 sec
245x5 / 30 sec
275x3 / 30 sec (PR!)
225x7 / 2 min
NOTES: Got in and did some work. I’m starting my own program template. I love these daily 2-4 exercise training sessions. You get in, bust your ass and get out. It’s like clockwork!
2ND SESSION
*Coworker wanted to workout with me to see what a session looks like, so made him just do squats. I figured I’d squat as well lol. Legs/back are going to FEEL it tomorrow or day after for sure!
Back Squat
135x5
155x5
185x5
205x5
225x3
205x5
185x5
155x5 (Paused)
135x5 (Paused)
1 Like
NEW GOAL: Help my wife get into shape
So my wife wants me to help her get back into shape. She needs to lose 50lbs minimum to start with. So in order to motivate her and help her get back to a healthy level I’m going to workout with her.
The only thing is for now she wants to workout at the apartment gym. That is ok. I think I’m not going to do any “program” but instead instill in her the habit of hitting the gym. I think daily gym sessions will take care of 75% of her weight because we have been eating pretty well. I think the uptick in activity will help more than anything else. Too much Netflix binging lately.
Our apartment gym has DBs up to 50lbs, KB up to 55lbs, pull up bar, cable station, TRX straps, treadmills and a nice bike. That is PERFECT for what she needs. And even for me for assistance and conditioning work it has everything I need.
She wants to workout right after work and I want to workout in the AMs. So this works out beautifully because I’ll go in the morning and hit my barbell lifts and basically leave my assistance and conditioning to do with her. This way I hold each of us accountable.
So we do the same thing and she doesn’t feel left out I’m going to switch to a UPPER/LOWER split. I’ll just keep repeating it.
So for example I might do something like this:
- Monday AM (Solo) - Back Squat, RDL, Ab Wheel
- Monday PM (w/ Wife) - KB Swings, Lunges, Goblet Squats, Jump Rope
- Tuesday AM (Solo) - Overhead Press, BB Rows, Dips
- Tuesday PM (w/ Wife) - Db row for her/Chin Ups for me, Push Ups, KB Swings, Jump Rope
- etc…
I won’t have her do ANY barbell work until she wants to. First thing is just to get her to start seeing results. What better than more of a circuit style training for fat loss.
Now that we are married, it is my duty to help her be healthy. She has to want it too, but she feeds off my energy. If I’m motivated, she’ll be motivated too.
I think this plan will help balance my goals and her goals and also taking into account my recovery.
For anyone that works out with their significant another, any advice would be appreciated!
So new goal of mine is very singular. Back Squat 315 for 1x5.
3 Likes
Week 1 - Day 1 - Session 3
Tuesday, August 8th, 2017
First day into a unique block of training
BACK SQUAT
135x5
155x5
185x5
205x5
225x3
205x5
185x5
155x5
135x5
Then ran over to the apartment gym to workout with my wife…
PM Session w/ wifey
She came up with this circuit. I think my our new training strategy will work out really well. She was having fun with it and that is important right now!
3 Rounds (Used a 25lb DB)
Goblet Squat x 10
Single Hand OHP x 10 (each hand)
Overhead Tricep Press x 20
Curl x 15
Front Raise x 10
DB Row x AMRAP
TRX Low Row x 15
NOTES: Could have used a heavier DB for sure for some of the movements. Might have to jump up to a 50 the next time and use the 25 for the curls and front raise though. But this circuit was great. It’s been ages since I’ve done anything like this and it definitely got my heart racing flying through the movements. Forgot how effective goblet squats can truly be. We were literally out the gym in 20 minutes.
She said she wants to do 30 min a day to start with to build the habit of not missing days and going to the gym. So I said perfect, our goal is to get the most amount of work done possibly in 30 min as we can. I think this WOD based conditioning will work well for fast lost. Plus build a bit of muscle along the way as well! Tomorrow I’m thinking will do some EMOM work.
3 Likes
Hey that is really cool to hear your wife wants to get into it as well! I think you are spot on with just getting her moving in the gym to start with. No point stressing barbell movements in the beginning as it can get very daunting. Who knows, 6 months from now she might be asking you to teach her Oly Lifts! Good luck mate!
1 Like
i train my wife in my home gym too.
i want to advise a superset that works well on her.
squat press ( or dumbbell thrusters, whatever you want to call it ) * 10 reps
jumping jack * 20 reps
i generally make her do this superset 3-4 times and it is a killer. ( i never tried it myself but i can understand this from her face expressions. )
another painful superset can be done with just bodyweight. i generally use this as a finisher for her.
wall sit * 30 seconds
bench knee tucks * 10 reps
3-4 times
i hope i could give you some new ideas.
see you.
1 Like
Week 1 - Day 2
Wednesday August 9th 2017
My entire legs and lower back feel it today. I don’t know how those olympic lifters do 3 squat sessions in one day. My lower body is done dada lol. Well see how I feel tomorrow though.
INCLINE BENCH PRESS / DB ROWS
135x5 / 70x8
155x5 / 70x8
155x3 / 70x8
155x3 / 70x8
155x3 / 70x8
155x3 / 70x6
155x3 / 70x6
155x3 / 70x6
135x6 / 70x6
135x9 / 70x6
NOTES: Good quick session. Been a while since I’ve done the incline bench press. I think the good thing about high frequency and lower # of exercises per session allows you to REALLY focus on the movements and not time on the clock.
EDIT: Once again posted the wrong workout. One Note has not been working out for me lately!
PM Session w/ Wifey:
Did a salsa dance class for 2 hours! Was really fun and definitely got us sweating. With her it’s all about doing something active everyday that we enjoy. Good experience!
3 Likes
Love this man, glad to see you making some solid progress! Keep getting after it!
1 Like
Week 1 - Day 3
Thursday August 10th 2017
BACK SQUAT / AB WHEEL
135x5 / 10
155x5 / 10
185x5 / 10
205x5 / 10
225x5 / 10
225x2 / 10
225x2 / 10
225x2 / 8
225x2 / 8
225x2 / 8
225x2 / Hang from bar
225x2 / Hang from bar
225x2 / Hang from bar
205x5 / GHRx10
185x5 / GHRx10
155x5 / GHRx8
135x5 (Paused)
NOTES: Got in and got out. I love this 2 lift a day idea. Allows me to REALLY focus on the movement and push it hard.
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Definitely misread as ate salsa for two hours, which still sounds awesome
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You nailed it, let her go at her speed and get your heavy stuff done before working out together.
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Now that is something I can do as well haha!
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Il race you bro haha
2 Likes