Loganator's Log: Back to My Roots

Training Training Logs
681

Saturday
Morning
Farmer’s hold (30 seconds) 2x105 5x195
Axel OHP 2x10xbar 12,12,11,10,10x95
Jump rope 6x30"

6 sets in 6:56
Sandbag carry x100ft
Box jump x5

Afternoon
Calves ‘n’ shins x10 mins

5 sets
Standing angel x10
90/90 carry 50ftx15
Waiters walk 50ftx40
Pull ups x5

Bar row 10x135 3x8x185
Standing ab roll 4x5

Incline reverse fly 50x10

Fly machine 15x80 3x15x100

Cable curls 23,18,11x70
Dips 3x20

Sunday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Hip thrust 25x225 4x20x275
Incline leg raise 5x10

Calves ‘n’ shins x10 mins

Front squat 5x135 3x185 3x205 5x3x225

Hack squat 50x90

Tuesday
Morning
5 sets
GHR x10
Burpee x10
GHR sit up x10

Deadlift 10x135 5x205 5x255 5x305 5x5x325 16,14x275

Evening
6 sets
Sandbag carry x50ft
Box jump x5
Jump rope x30"

5 sets
Standing angel x10
Pull up x5

Bar row 10x135 3x10x185

Calves ‘n’ shins x10 mins

Lat pull down 18,11,10x150

EZ bar curl 14,9,7x60

Wednesday
Morning
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 10x135 10x185 8,8,8,7x205
Standing angel 6x10

Evening
5 sets
Standing angel x10
Pull up x5

Log 5x95 2x5x145 3x5x165

Dips x30,22,17

Thursday
5 sets
Backwards sled drag 100ftx100
Elevated lunge x10

Hip thrust 25x225 5x20x275
Incline leg raise 6x10

Lying hamstring curl 18x75 18x60

Squat 5x135 5x225 5x5x275

2 Likes
682

Saturday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 4x100ftx215
Axel OHP 2x10xbar 6x10x95
Jump rope 6x30"

6 sets in 7:47
Sandbag carry x100ft
Box jump x5

Afternoon
Calves ‘n’ shins x10 mins

5 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups x5

Fly machine 15x80 3x15x100

Bench 5x135 5x185 5x3x225
Bar row 7x10x135

Incline reverse fly 50x10

Cable curls 24,16,10x70
Dips 3x20

Sunday
6 sets
Box jump x5
Wall ball 10x14
Jump rope x30"

Hip thrust 25x225 5x20x275
Incline leg raise 6x10

Lying hamstring curl 20,13,10x60

Front squat 5x135 3x185 3x205 5x3x225

Hack squat 20x90 3x20x140

Tuesday
Morning
5 sets
GHR x10
Burpee x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 7x6x325

Evening
6 sets
Sandbag carry x50ft
Box jump x5
Jump rope x30"

5 sets
Standing angel x10
Pull up x5

Bar row 10x135 3x8x185

Lat pull down 16,13,11x150

EZ bar curl 13,6,5x70

Wednesday
3 sets
Kneeling T rotation x10
90/90 carry 50ftx15
Standing T x15

Fly machine 15x80 3x15x100

Bench 5x135 10x185 8,8,8,7,7x205
Standing angel 7x10

Push press 5x135 5x5x155

Thursday
5 sets
Backwards sled drag 100ftx100
Elevated lunge x10

Hip thrust 25x225 5x20x275
Incline leg raise 6x10

Squat 5x135 5x225 5x5x275

683

Saturday
Morning
Farmer’s walk 2x100ftx105 2x100ftx195 2x50ftx245
Axel OHP 2x10xbar 4x10x95
Jump rope 6x30"

6 sets in 7:48
Sandbag carry x100ft
Box jump x5

Afternoon
5 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups x5

Fly machine 15x80 3x15x100

Bench 5x135 5x185 5x3x225
Bar row 7x10x135

Incline reverse fly 50x10

Cable curls 22,18,15x33
Dips x20 2x15x45

Sunday
Calves ‘n’ shins x10 mins

5 sets
Backward sled drag 100ftx180
Elevated lunge x10

Hip thrust 25x225 5x20x275
Incline leg raise 6x10

Front squat 5x135 3x185 3x205 3x3x225

Hack squat 20x90 3x20x140

Sick all week, probably should have deloaded at some point but I guess this counts

684

Have some goals in mind, time to start logging again to hold myself accountable

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 4x20x275
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 18/9, 10/7, 6/4, 5/4 x75/60

Squat 5x135 5x225 EMOM 10x3x275

Goblet half squats 3x20x30

Walking lunges x5 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 4x100ftx195
Jump rope x30"
90/90 crawl x5

6 sets in 7:09
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups/depression x5

4 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x20

Fly machine 4x10x100

Bench 5x135 4x5x185
Banded cable row 15x100 4x15x120

Lat pull down 16,9,8x150

SA row machine 10x45 3x10x70

SA rope tri 20,16,15x18

Tuesday
Morning
4 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 5x205 5x255 EMOM 5x3x305 3x10x255

Evening
4 sets
Split squat ipsilateral 10x20
Z axis rotation x10
Split squat contralateral 10x20
Incline alternating sit up x5
Jump rope x30"

Hamstring curl 23,8,6,5,5x60

Front squats 5x135 EMOM 10x3x185

Hack squat partials 2x2 minsx90

Thursday
4 sets
Standing angel x10
90/90 carry x15
Pull up + hanging depression x5
Jump rope x30"

Farmer’s hold 30" x110 4x160
Incline alternating sit up x5
90/90 crawl x5
Long sitting flex/scap 10x3
Jump rope x30"

Fly machine 4x10x100

Incline dbell press 2x8x60 2x8x70
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

EMOM x6
Push press 3x135
Bar row 5x135

3 sets
Pullover 10x50
Bar curl 15x40

685

Still getting in a max if strength work and events training I see. Any comps in the near future ?

686

Likely not, I really like the event list for a comp coming up in September that I’ve done before but I’m almost 20lbs underweight and still dealing with some nagging injuries but they’re MUCH better than a few months ago.

Planning to start logging rehab work on off days, already sneaking some in during warm ups and giant sets. I feel like the clock is ticking on being competitive so need to take it more seriously.

Ultimate goal is get strong/healthy enough to run a few Alsruhe programs back to back by fall.

1 Like
687

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 5x20x275
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 20/6, 9/6, 7/4, 6/4 x75/60

Squat 5x135 5x225 EMOM 10x3x275

Goblet half squats 4x20x30

Walking lunges x5 mins

Leg extension 13,8,6x120

Sunday
Morning
Farmer’s walk 100ftx105 4x100ftx195
Jump rope x30"
90/90 crawl x5

6 sets in 7:19
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups/depression x5

4 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x20

Fly machine 4x10x100

Bench 5x135 4x7x185
Banded cable row 10x150

4 sets
Cable fly (low to high) 15x7.5
Cable reverse fly 15x7.5

Chin ups x8,5,4
Dips x15,12,10

SA rope tri 12,6,4,2,2x23

Tuesday
Morning
4 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 5x205 5x255 EMOM 5x3x305 4x10x255

Evening
4 sets
Split squat ipsilateral 10x30
Incline alternating sit up x5
Split squat contralateral 10x330
Jump rope x30"

Hamstring curl 27,8,5,2; 11,6,4,2; 11,4,3,2x60

Front squats 5x135 EMOM 10x3x185

Hack squat partials 2x2 minsx90

Heel elevated goblet 10x20 2x15x45

Thursday
4 sets
Standing angel x10
90/90 carry x15
Pull up + hanging depression x5
Jump rope x30"

Farmer’s hold 30" x110 4x160
Incline alternating sit up x5
90/90 crawl x5
Long sitting flex/scap 10x3
Jump rope x30"

Fly machine 4x10x100

Incline dbell press 2x8x60 2x8x70
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

EMOM x6
Push press 3x135
Bar row 6x135

3 sets
Pullover 10x50
Bar curl 15x40

688

You are able to do all of this with injuries? Are you just adjusting weight?

689

Ha, yea it does look like quite a bit when it’s all written down.

Yes, other than farmers and hip thrusts all of my free weight exercises are much lighter than they were a few years back. Can push certain machines and isolation work without an issue so that and conditioning are the main focus.

When my whoop gives me these descriptions I know I’m on the right track, heavy stuff to come as I continue to rehab.

Screenshot_20230430-114305_WHOOP
Screenshot_20230430-114305_WHOOP720×1560 127 KB

1 Like
690

Right on, fellow Logan. Keep up the good work!!

1 Like
691

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 5x20x275
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 19/7, 9/5, 8/5, 5/4, 4/3 x75/60

Squat 5x135 5x225 EMOM 10x3x275

Goblet half squats 4x20x30

Walking lunges x5 mins

Leg extension 13,10,7,5x120

Sunday
Morning
Farmer’s walk 100ftx105 5x100ftx195
Jump rope x30"
90/90 crawl x5

6 sets in 8:12
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups/depression x5

4 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x20

Fly machine 4x10x100

Bench 5x135 4x7x185
Banded cable row 10x150

Chin ups x8,5,5
Dips x15,12,10

Overhead rope tri 10x33 12,8,8x23

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x255 EMOM 5x3x305 4x10x255

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 24,6,3,3; 14,4,3,2; 11,5,3,2x60

Front squats 5x135 EMOM 10x3x185

Hack squat partials 2x2 minsx90

Thursday
4 sets
Standing angel x10
90/90 carry x15
Pull up + hanging depression x5
Jump rope x30"

Farmer’s hold 30" x110 5x160
Incline alternating sit up x5
90/90 crawl x5
Long sitting flex/scap 10x3
Jump rope x30"

Fly machine 4x10x100

EMOM x6
Push press 3x135
Bar row 6x135

Incline dbell press 3x8x60 2x8x70
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

3 sets
Pullover 10x50
Bar curl 15x40

692

Deload finished, back on the grind Saturday

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 2x20x275
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 11/4, 5/4 x90/75

Walking lunges x5 mins

Squat 5x135 5x225 2x5x275

Sunday
4 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups/depression x5

4 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x20

Fly machine 3x10x100

Bench 5x135 2x5x185
Cable row 10x120

Overhead rope tri 22,9,8x40

Bar curl 20,9,7x40

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 3x5x255

Evening
3 sets
Split squat ipsilateral 10x45
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 17; 11,4,2 x75

Front squats 5x135 EMOM 5x3x185

Thursday
4 sets
Standing angel x10
90/90 carry x15
Pull up + hanging depression x5
Jump rope x30"

Fly machine 4x10x100

Incline dbell press 3x5x60
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

2 sets
Pullover 10x50
Bar curl 15x40

1 Like
693

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 3x20x275
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 17/7/11, 11/5/9 x75/60/45

Squat 5x135 5x225 3x7x275

Walking lunges x5 mins

Leg extension 14,6,5,3x105

Sunday
Morning
Farmer’s walk 100ftx105 4x50ftx195
90/90 crawl x5

6 sets in 7:56
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups/depression x5

4 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x20

Fly machine 3x10x100

Bench 5x135 10,9,8x185
Cable row 15x120

SA overhead rope tri 11,7,5x12

Bar curl 22,8,6x40

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 3x6x305

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 16; 9,4,3; 8,3,3,2 x75

Front squats 5x135 EMOM 10x3x185

Hack squat 3x20x140

Front squat 3x185 1x225 0x245

Thursday
4 sets
Standing angel x10
90/90 carry x15
Pull up + hanging depression x5
Jump rope x30"

Farmer’s hold 30" x110 4x160
Incline alternating sit up x5
90/90 crawl x5
Long sitting flex/scap 10x3
Jump rope x30"

Fly machine 3x10x100

Incline dbell press 3x9x60
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

3 sets
Pullover 10x50
Bar curl 15x40

694

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 4x20x275
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 15/9/5, 7/3/5, 5/5/6 x75/60/45

Squat 5x135 5x225 8,8,7,7x275

Walking lunges x5 mins

Leg extension 15,4,4,4,4x105

Sunday
Morning
Farmer’s walk 100ftx105 4x100ftx195

6 sets in 7:25
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
Standing angel x10
90/90 carry 50ftx15
Pull ups/depression x5

3 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x20

Bench 5x135 10,10,9x185
Cable row 15x120

SA overhead rope tri 17,11,8x40

Cable curl 23,11,8x70

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 4x6x305

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Box jump x5

Hamstring curl 17; 10,4,3; 9,3,3,2 x75

Front squats 3x135 3x185 1x225 1x245 1x275 EMOM 10x3x185

Hack squat 20x140

Thursday
4 sets
Standing angel x10
90/90 carry x15
Pull up + hanging depression x5
Jump rope x30"

Bar row 10x135 3x5x185
Incline alternating sit up x5
90/90 pull through 5x30
Long sitting flex/scap 10x3
Jump rope x30"

Fly machine 3x10x100

Incline dbell press 4x12x60
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

3 sets
Pullover 10x50
Bar curl 15x40

1 Like
695

Lifting!

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x225 20x275 3x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Squat 5x135 5x225 10,10,9,9x275

Hamstring curl 15/5/5, 8/3/5, 6/4/4, 4/4/3 x75/60/45

Walking lunges x5 mins

Leg extension 13,6,5,5x105

Sunday
Morning
Farmer’s walk 100ftx105 5x100ftx195

6 sets in 7:59
Sandbag carry x100ft
Box jump x5

Afternoon
4 sets
Standing angel x10
Pull ups/depression x5

3 sets
TRX push up x10
TRX row x10
Standing extension/add x10
Long sitting flex/scap 10x3
UE roll 5x25

Bench 5x135 3x10x185
Cable row 15x120

SA overhead rope tri 20,11,7x40

Cable curl 21; 16,5; 11,5,3,2x70

Dips x35

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 4x7x305

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Front squats 3x135 3x185 4x3x225 EMOM 5x3x185

Hack squat 20x140 2x20x180

Hamstring curl 16; 11,5; 8,3,3,2 x75

Thursday
4 sets
Standing angel x10
Bottoms up roll 5x25
Pull up + hanging depression x5
Jump rope x30"

Bar row 10x135 4x5x185
Incline alternating sit up x5
90/90 pull through 5x30
Long sitting flex/scap 10x3
Jump rope x30"

Fly machine 3x10x100

Incline dbell press 4x12x60
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

3 sets
Pullover 10x50
Bar curl 15x40

1 Like
696

NOT lifting

Sunday
Hill run 4x400 1:52, 1:47, 1:45, 1:43

Monday
Bike 40 mins

Wednesday
Bike 30 mins

1 Like
697

Got sick, today and tomorrow will likely be abbreviated workouts.

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 3x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 17,5,10; 6,3,5; 5,3,5; 5,3,4 x75/60/45

Squat 5x135 5x225 10,8,8,8x275

Walking lunges x5 mins

Sunday
Morning
Farmer’s walk 100ftx105 5x100ftx195

6 sets in 8:25
Sandbag carry x100ft
Box jump x5

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 3x325 3x345 3x8x305

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 16; 9,5,2; 7,4,3,2 x75

Front squats 3x135 3x185 6x3x225

Hack squat 15x180 3x10x270

1 Like
698

NOT lifting

Saturday
6 x 100m strides

Sunday
Hill run 4x400 1:44, 1:44, 1:42, 1:41

Monday
Bike 30 mins

Wednesday
Bike 40 mins

These hill runs will be the death of me

699

The dreaded hill for Sunday repeats, curves a little at the top but you get the jist of it. On the bright side, I’m no longer anxious about my sandbag circuit because this has taken its place as the most awful part of the week

20230702_122254
20230702_1222541920×2560 830 KB

2 Likes
700

This brings back memories, horrible horrible memories.