Loganator's Log: Back to My Roots

Training Training Logs
741

Had some weird femoral nerve stuff Wednesday so couldn’t hit sandbag and deads like I wanted but made up for it on front squats

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 20x45 16; 12,4; 9,4,3 x90

Squat 10x135 10x225 5x275 5x295 5x315 2x5x295
Standing ab roll x5

Leg press 15x290 18,8,6,4x380 16,6,5x290

Walking lunges x5 mins

Adduction machine 15x100 3x15x120

Sunday
Indian club mov1/2 6x10

Farmer’s walk 2x135ftx105 2x100ftx185 2x100ftx205
Axel push press 2x5x95 4x5x135
Prone swimmer x10

Log 3x95 3x145 2x3x165
Pull ups x5

Incline bench 10x70 9,8,8x80
Cable row 10x160 3x10x180
Incline reverse fly 15x10

Dbell flex/scap 3x10x15
Pullover 10x60 2x10x70

Monday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

3 sets
Windmill 5x10
Tall plank rotation x10
Z axis rotation x 10
Standing hip CAR x5

3 sets
Partial turkish 5x20 2x5x30
Quadruped hip CAR x5
Shin box with raise x5

Wednesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 3x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

1 set
Sandbag carry 50ftx200
Toe to bar x10

Front squat 5x135 5x185 3x205 3x3x225 3x245 3x225

3 sets
Walking lunges 10x135
Split stance RDL 10x40

Deadlift 5x135 5x225 5x275 5x295
Standing ab roll x5

Thursday
Indian club mov1/2 3x10

4 sets
Pull ups/depression x5
Toe to bar x10
Prone dowel press x10
Prone swimmer x10

Bench press 10x135 8x185 3x5x205
Bar row 10x145
Dolphin press x10

Z press 8x95 3x8x105
Neutral grip pull ups x8

Dips x20 weighted 3x12x45
Facepull 20x18

Dbell flex/scap 4x10x15

Friday
Calves

5 sets
Jump rope x45"
Box jump x5
Wall ball 15x14
Standing ab roll x5

1 Like
742

Enjoyed the z press ladder Thursday, think that will be a staple moving forward. All sets except the first one were to failure, really need to focus more on intensity and cut some of the fluff and junk volume. Changing to a PPL upper/lower split for the coming week, forearms really don’t like log after farmers walk

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 20x45 15; 10,5; 8,5,2 x90

Squat 10x135 10x225 5x275 5x295 3x5x315
Standing ab roll x5

Leg press 20x200 15x290 21,8,5,4x380 8,5,4x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Dbell RDL 3x10x40

Sunday
Indian club mov1/2 6x10

Farmer’s walk 2x100ftx135 2x100ftx185 2x100ftx205
Axel push press 2x5x95 4x5x135
Prone swimmer x10

Log 3x145 3x3x165
Pull ups x5

Deficit neutral row 10x100 4x10x150
Dolphin press x10

Incline bench 10x70 9,9,8x80
Cable row 10x160 3x10x180
Incline reverse fly 15x10

Dbell flex/scap 3x10x15
Pullover 3x10x70

Monday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

3 sets
Windmill 5x10
Tall plank rotation x10
Z axis rotation x 10
Standing hip CAR x5

3 sets
Partial turkish 5x30
Quadruped hip CAR x5
Shin box with raise x5

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 2x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

4 set
Sandbag carry 50ftx200
Toe to bar x10

Deadlift 5x225 5x275 3x295 1x325 1x345 3x5x275
Standing ab roll x5

Front squat 5x185 3x205 2x3x225 2x245

Heel elevated goblet squat 50x45

Thursday
Indian club mov1/2 3x10

4 sets
Pull ups/depression x5
Toe to bar x10
Prone dowel press x10
Prone swimmer x10

Bench press 10x135 8x185 7,7,6x205
Wide grip bar row 10x95 4x10x145
Dolphin press x10

Z press 8x115 6x125 3x135 5x125 7x115
Neutral grip pull ups x8

Dips x20 weighted 13,10,8x45
Facepull 20x18

Bar curl 17,5,3x60

Friday
Calves

5 sets
Jump rope x45"
Box jump x5
Wall ball 10x14
Standing ab roll x5

2 Likes
743

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 20x45 16; 11,5; 9,5,2 x90 30x45

Squat 10x135 10x225 5x275 5x295 5,3x315 2x5x295
Standing ab roll x5

Leg press 15x290 23,8,4,4x380 20,8,5x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Leg extension 15x120 12,10,6,3x150

Sunday
Indian club mov1/2 6x10

Farmer’s walk 2x100ftx135 2x100ftx185 2x100ftx205
Zercher yoke 100ftx175
Prone swimmer x10

Deficit neutral row 10x100 10x150 8,8,6x175
Dolphin press x10

3 sets
Upright row 20x20
Pull ups x5

Monday
Calves

3 sets
Indian club mov1/mov2 x10
Pull ups/depression x5
TRX push up x10

Log 5x95 3x145 3x165 3x2x185
Pull ups x5
Standing ab roll x5

Incline bench 8x60 3x8x70
Seated upright row to ER 15x3

Dips x20 weighted 14,11,10x45
Facepull 20x18

Rope overhead tri 10x38 4x28 6x18

Tuesday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

Cable lateral raise 16,12x8 7,5,3+partialsx10

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

4 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 1x325 1x345 1x365 1x345 5x325 12x275

Front squat 5x185 3x205 5x3x225

Heel elevated goblet squat 30x50

Leg extension 11,7,4,3+10 partialsx45

Thursday
4 sets
Indian club mov1/2
Pull ups/depression x5
TRX push up x10

Bench press 10x135 8x185 8,7,6x205
Wide grip bar row 10x145
Dolphin press x10

Z press 7x115 5x125 3x135 5x125 7x115
Neutral grip pull ups x8

Dips x20 weighted 13,10,9x45
Facepull 20x18

Overhead rope tri (38,28,18) 8,4,8; 7,2,5

Friday
Calves

Indian club mov1/mov2 5x10

Chin up x12,11,9
TRX reverse fly x12
Dbell flex 10x15

Cable lateral raise 18x10 12x15 8,5,4+5 partialsx20

Bar curl 9,5,4x80

Reverse fly machine 15x80 7x100 11x80

2 Likes
744

Saturday
4 sets
SL squat x10
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 20x45 11; 9,2; 7,3,1 x90 30x45

Squat 10x135 10x225 5x275 5x295 5,5,4x315 5x295

Leg press 15x290 22,7,5,4x380 8x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Leg extension 15x120 12,6,5,4+2x5partialsx150

Sunday
3 sets
Indian club mov1/2 2x10
Backward sled 100ftx135
Calves

Farmer’s walk 2x100ftx135 100ftx185 2x100ftx205 2x50ftx235
Zercher yoke 100ftx175
Prone swimmer x10

Deficit neutral row 10x150 9,8,8,7x175
Dolphin press x10

3 sets
Upright row 20x20
Pull ups x5
Reverse hyper 20x90

Monday
Calves

3 sets
Indian club mov1/mov2 x10
Pull ups/depression x5
TRX push up x10

Log 5x95 3x145 3x165 3,3,2x185
Pull ups x5
Toe to bar 2x10 lying Leg raise x15

Incline bench 8x60 8,7,7x70
Seated upright row to ER 15x3

Dips x20 weighted 14,11,10x45
Facepull 20x18

Rope overhead tri (38,28,18) 11,6,7; 8,3,5

Tuesday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

Cable lateral raise 10,6,4,4+10 partialsx20

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 1x325 1x345 1x365 5x345 5x325 13x275

45 degree raise 10x30 3x10x50

Front squat 5x185 3x205 3x3x225

Leg extension 15x120 16,6,4+10 partialsx150

Thursday
Calves

4 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10

Bench press 10x135 8x185 3x6x205
Wide grip bar row 10x145
Dolphin press x10

Z press 8x115 5x125 3x135 5x125 7x115
Neutral grip pull ups x8

Dips x20 weighted 12,10,9x45
Facepull 20x18

Overhead rope tri (38,28,18) 11,5,7

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x14,11,9
TRX reverse fly x12
Dbell flex 10x15

Cable lateral raise 15x8 9,6,5+10 partialsx10

Bar curl 10,4,4x80 14x40

2 Likes
745

Solid week. Heaviest squat in a long time with no belt or sleeves, technique just felt good for a change. Happy with volume on deads and managed to add 1 rep to every set with z presses.

Saturday
Calves

4 sets
SL squat x10
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 10; 7,3; 6,2,2x90

Squat 10x135 10x225 5x275 5x295 1x315 1x335 0x355 2x335 6x315

Leg press 15x290 28,7,4x380 8,5x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Leg extension 15x120 16,4,3+10partialsx150

Sunday
2 sets
Indian club mov1/2 2x10
Backward sled 100ftx135
Calves

Farmer’s walk 2x100ftx135 100ftx185 2x100ftx205
Zercher yoke 100ftx175
Prone swimmer x10

Deficit neutral row 10x150 10,8,8,8,7x175
Dolphin press x10
Half kneeling ER press x10

4 sets
Upright row 20x20
Pull ups x5

Horizontal abd 20x20 15,12,10x50

Monday
Calves

3 sets
Indian club mov1/mov2 x10
Pull ups/depression x5
TRX push up x10

Log 5x95 3x145 3x165 4x2x185
Pull ups x5
GHR sit up x10

Dips x20 weighted 16,14,12,11x45
Facepull 20x18

Rope overhead tri (38,28,18) 12,5,7; 6,4,7

Tuesday
Calves

5 sets
Jump rope x45"
Box jump x5

Cable lateral raise 15x8 9,5,4,4+10 partialsx10

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 1x325 1x345 1x365 5,4,3x345 6,5x325

45 degree raise 3x10x50

Front squat 5x185 3x205 3x3x225

Leg extension 15x120 19,5,3+10 partialsx150

Thursday
Calves

4 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10

Bench press 10x135 8x185 3x6x205
Wide grip bar row 10x145
Dolphin press x10

Z press 9x115 6x125 4x135 6x125 8x115
Neutral grip pull ups x8

Dips x20 weighted 14,11,10x45
Facepull 20x18

Overhead rope tri (38,28,18) 10,5,7

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x14 weighted 3x8x25
TRX reverse fly x12
Dbell flex 10x15
Windmill 5x15

Bar curl 9,4,4x80 10x40

2 Likes
746

Pretty tired. After scrolling back it looks like it’s been 8 or 9 weeks since I took it easy so planning to deload this week.

Saturday
Calves

3 sets
SL squat x10
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 9; 8,1; 7,2x90

Squat 10x135 10x225 5x275 5x295 3x315 3x335 5,4,4,3x315

Leg press 15x290 15x380 14,5,4x470 8,6x380

Adduction machine 3x15x120

Walking lunges x5 mins

Leg extension 10,5,1+10partialsx45

Sunday
2 sets
Indian club mov1/2 2x10
Backward sled 100ftx135
Calves

Farmer’s walk 2x100ftx135 100ftx185 100ftx205 2x50ftx235
Zercher yoke 100ftx175
Prone swimmer x10

Deficit neutral row 10x150 10,10,8,8,8x175
Dolphin press x10
Half kneeling ER press x10x20

3 sets
Upright row 20x20
Jefferson curl 5x20
Reverse hyper 20x90

Monday
3 sets
Indian club mov1/mov2 x10
Pull ups/depression x5
TRX push up x10

Log 5x95 3x145 3x165 3,3,3,2,2x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 18,13,9,8x45
Facepull 20x18

Rope overhead tri (38,28,18) 13,4,5; 8,3,6

Tuesday
Calves

5 sets
TRX curl x15
Jump rope x45"
Box jump x5

Cable lateral raise (10 partials per set) 10,8,8,7

Post delt swing 30,25,22x20

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 3x325 3x345 3x365 4,2x345 6x325

45 degree raise 3x12x50

Front squat 5x185 3x205 3x3x225

Leg extension 15x120 13,3,1+10 partialsx150

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10

Bench press 10x135 8x185 3x5x205
Wide grip bar row 10x145
Dolphin press x10

Z press 8x115 6x125 3x135 5x125 7x115
Neutral grip pull ups x8

Dips x20 weighted 15,11,9x45
Facepull 20x18

Overhead rope tri (38,28,18) 11,4,6

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 6,6,5,5x45
TRX reverse fly x12

Bar curl 8,5,3x80 10x40

2 Likes
747

Going to make some adjustments to Tuesday-Friday. Happy with the Sat-Mon routine for another 6-8 weeks.

Saturday
Calves

3 sets
SL squat x10
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 11; 9,2; 8,3x90

Squat 10x135 10x225 5x275 5x295

Sunday
2 sets
Indian club mov1/2 2x10
Calves

Farmer’s walk 2x100ftx135 2x100ftx185
Zercher yoke 100ftx175

Deficit neutral row 10x150 2x5x175
Dolphin press x10
Half kneeling ER press x10x20

3 sets
Upright row 20x20
Jefferson curl 5x20
Reverse hyper 20x90

Monday
Calves

3 sets
Indian club mov1/mov2 x10
Pull ups/depression x5
TRX push up x10

Log 5x95 3x145 3x165 2x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 15x45
Facepull 20x18

Rope overhead tri 15x50 12x35

Tuesday
2 mile run 15:50

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

Deadlift 5x225 5x275 3x295 3x325

45 degree raise 3x12x50

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5

Bench press 10x135 2x5x185

Z press 6x115 5x125 3x135
Neutral grip pull ups x8

Dips x20 weighted 12x45
Facepull 20x18

Overhead rope tri (38,28,18) 14,6,8

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 2x5x45
Bent press 5x30 2x5x40
Depth drop x5

2 Likes
748

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 13; 11,2; 8,3,2x90

Squat 10x135 10x225 5x275 3x295 1x315 1x335 0x355 5,4,3x315

Leg press 15x290 15x380 15,6,4x470 9,5x380

Adduction machine 3x15x120

Leg extension 15x150 11,7,7x195 (10 partials each set)

Sunday
3 sets
Backward sled x100ft
Jefferson curl 5x20
Wrist ext 25x5
Calves

Farmer’s walk 2x100ftx135 3x100ftx185
Zercher yoke 100ftx175

Deficit neutral row 10x150 3x8x175
Dolphin press x10
Half kneeling ER press x10x20

Upright row 20x20
Reverse hyper 20x90

Monday
Calves

3 sets
Indian club mov1/mov2 x10
Pull ups/depression x5
Band tri press x30

Log 5x95 3x145 3x165 3,3,3,2,2x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 14,12,10,9x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 7,3,4,6; 4,2,3,5

Bent press 5x20 5x30 5x40

Tuesday
Calves

Chin up x10 weighted 7,6,6,5x45
Band pull apart x30

Cable lateral raise (10 partials per set) 7x12 9,7x8

Bar curl 9,4,3x80 18x40

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 3x325 3x345 6,4x325

45 degree raise 3x20x50

Zercher squat 5x135 5x5x165

Leg extension 15x150 11,10,8x195 (10 partials each set)

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Z press 8x115 7x125 3x4x135 6x125
Neutral grip pull ups x8 weighted 5x5x45
High pull 8x115 6x125 4x5x135

Pullover 10x50 10x60 10x70
Wide grip bar row 10x145

Overhead rope tri (48,38,28,18) 9,5,6,9; 5,3,3,7

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 7,6,6,5x45
Bottoms up bent press 5x15
Depth drop x5

Bar curl 9,3,3x80 16x40

Cable lateral raise (10 partials each set) 10,7,5x8

1 Like
749

Insane week from the log to the high rep deads to getting 2 runs in. 9 workouts in 7 days and feeling pretty good.

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10
Bent press 5x30

Lying hamstring curl 15x75 12; 9,3; 9,3x90

Squat 10x135 10x225 5x275 3x295 3x315 3x335 5,4,4x315

Leg press 15x290 15x380 17,6,4x470 6,4x380

Adduction machine 3x15x120

Leg extension 15x150 9,7,7x195 (10 partials each set)

Sunday
3 sets
Indian club x10
Backward sled x100ft
Calves

Farmer’s walk 100ftx135 100ftx185 50ftx205 2x50ftx225
Zercher yoke 100ftx175

Deficit neutral row 10x150 9,8,8x175 drop set 7x175 5x150 10x125
Dolphin press x10
Half kneeling ER press x10x20

3 sets
Upright row 30x20
DtS x25

Monday
Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 5x3x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 17,13,11,9x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 7,3,4,5; 4,3,3,5

Tuesday
Morning
Calves

Chin up x10 weighted 6,6,5,5x45
TRX archer row x10

Cable lateral raise (10 partials per set) 14x8 7,5,4x13

Bar curl 8,3,2x80 20x40

Evening
2 mile run 15:13

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 3x325 18,15,12x275

45 degree raise 3x20x50

Zercher squat 5x135 2x5x185 3x5x205

Thursday
Morning
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Z press 8x115 6x125 4,4,4,3x135
Neutral grip pull ups x8 weighted 5x5x45
High pull 5x115 4x5x135

Pullover 10x60 3x10x70
Cable row 10x130 10x150 2x8x170

Overhead rope tri (48,38,28,18) 10,4,4,7; 6,2,3,5

Evening
2 mile run 15:06

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 6,6,5,5x45
DtS x25

Cable lateral raise (10 partials each set)
10x13 9,6x8

3 Likes
750

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 11; 9,2; 6,3,2x90

Squat 10x135 10x225 5x275 3x295 1x315 1x335 0x355 2x315

Adduction machine 3x15x120

Hack squat 10x90 10x140 10x190 13,11,10x250

Leg extension 15x150 9,8,8x195 (10 partials each set)

Sunday
3 sets
Indian club x10
Backward sled x100ft
Calves

Farmer’s walk 100ftx135 100ftx185 50ftx205 3x50ftx225
Zercher yoke 100ftx175

Deficit neutral row 10x150 10,10,9x175 drop set 9x175 7x150 8x125
Dolphin press x10
Half kneeling ER press x10x20

Upright row 30x20
Jefferson curl 5x20 2x5x30
DtS x25
Bent over retraction 10x125

Monday
Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 1x195 0x215 3,3,1x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 17,14,9,8,7x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 7,3,4,8; 4,3,3,6; 3,2,3,5

Bent press 2x5x30 5x40 5x50

Tuesday
Calves

Chin up x10 weighted 7,6,5,5x45
TRX archer row x8

Cable lateral raise (10 partials per set) 15x8 6,5,3x13

Bar curl 8,4,3x80 18x40

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 3x325 20,15,12x275

45 degree raise 3x20x50

Zercher squat 5x135 5x185 5,5,10,10x205

Leg extension 15x150 13,10,9x195 (10 partials each set)

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Z press 8x115 6x125 4,3,3,3x135
Neutral grip pull ups x8 weighted 5x5x45
High pull 5x115 4x5x135

Pullover 10x60 4x8x80
Cable row 10x150 4x8x170

Overhead rope tri (48,38,28,18) 8,3,4,9; 4,3,3,6

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 7,7,6,5x45
DtS x25

Bent press 5x35 4x5x50

Cable lateral raise (10 partials each set)
7x13 9,9x8

Bar curl 10x80 4x60 8x40

1 Like
751

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 12; 9,3; 8,4x90

Squat 10x135 10x225 5x275 3x295 3x315 3x335 EMOM 8x4x275

Leg press 10x290 10x380 15,12,11x470

Leg extension 10x150 8,6,6x195 (10 partials each set)

Sunday
3 sets
Backward sled x100ft
Calves

Farmer’s walk 100ftx135 6x100ftx185
Zercher yoke 100ftx175

Deficit neutral row 10x150 12,10,10x175 drop set 8x175 7x150 9x125
Dolphin press x10
Half kneeling ER press x10x20

3 sets
Upright row 30x20
Jefferson curl 5x30
DtS x25
Bent over retraction 10x125

Monday
Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 clean each rep 2,2,2,1x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 15,13,10,9x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 9,4,5,9; 5,3,5,7

Tuesday
Calves

Chin up x10 weighted 6,6,5,5x45
TRX archer row x8
Jump rope x45"

Bent press 5x30 3x5x50

Cable lateral raise (10 partials per set) 17x8 6,4x13

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deadlift 5x225 5x275 3x295 3x325 3x345 13,12,10x295

45 degree raise 3x20x50

Zercher squat 5x135 5x205 5x5x225

Heel elevated goblet squat 50x35

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Z press 8x115 5x4x135
Neutral grip pull ups x10 weighted 5x5x45
High pull 5x115 5x135 2x5x155 2x5x135

Pullover 10x60 10,9,8,8x80
Cable row 10x150 4x8x170

Overhead rope tri (48,38,28,18) 9,4,5,6; 6,3,4,5

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 7,7,6,5x45
DtS x25
Jump rope x45"

Bent press 5x35 2x5x50 5x60

Bar curl 9x80 12x60 15x40

752

Squats have been stale the last month or so so I attempted xeno squats today after seeing a recent post about them. Weights were 315,275,225.

@T3hPwnisher I’d appreciate some feedback on how the effort looked if you have time to sift through the vid. Fairly certain I picked the right starting weight but think I cheated my effort a little on the back off sets.

2 Likes
753

That was an outstanding effort dude! Don’t sweat that final backoff: you went WAY beyond RX. I only ever do ONE drop in weight. If I do a second one, its just for one max rep set: not another full round (so take 225 for one set to near failure and then be done in this case).

From here, the magic is in the follow on workouts. Adding just 1 rep at the start creates a cascade. Hope it goes well for you!

I will also say you will want to stay upright during the 12 deep breaths. You are wanting to breathe deep into the belly, DoggCrappb style, to promote recovery between rounds. Staying in place is a good idea too

1 Like
754

Appreciate the feedback! After rereading your post in the leg day thread I realize I misread the back offs. Conditioning and low back got to me by time I was down to 225 BUT believing I had to go down to 225 likely left a few reps on the table at 275, that was my biggest concern.

I can see the crazy cascade with adding reps, especially when rounding up odd numbers and when reps get high enough you get additional sets on the back offs too, brutal.

I really like the conditioning aspect too, that out of breath lactic acid feeling is something I crave from my prior endurance athlete days and these deliver nicely. Deceptive too with the rest breaks getting shorter as you start to breath heavier.

There’s some good theories on the diaphragmatic breathing assisting with recovery. From my understanding, your brain doesn’t truly tell you you are exhausted until your accessory breathing muscles (scalenes, intercostals) are fatigued. Emphasis on diaphragm keeps them fresh for longer so your brain doesn’t hit the off switch. Also that idea that diaphragmatic breathing stimulates the vagus nerve which slows down heart rate. More than that there’s probably some magic behind being able to control your breathing when your body is screaming and wants to hyperventilate, gotta remind it who’s in control.

I didn’t know how I’d feel about zeno squats but really like them after giving them a shot, this will be a staple moving forward.

2 Likes
755

Dude, that’s outstanding! I’m so glad to hear you’re a fan. I honestly need to bring them back at some point too: they’re an outstanding plateau buster. You’re spot on too: learning how to control your breathing under this degree of fatigue is SUPER valuable as a competitor. And you also get a LOT of walkout practice with all the racking and re-racking with this. I always noticed how much it positively contributed to my ability to handle max loads as a result.

756

Nothing stale about that effort. Watching that made me want to squat again.

757

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 12; 9,3; 8,4x90

Squat 10x135 10x225 5x275 3x295 zeno 4,2,1x315 8,4,2,1x275 14,7,4,2,1x225

Leg press 10x290 10x380 18,15,15x470

Leg extension 10x150 9,7,7x195 (10 partials each set)

Sunday
3 sets
Backward/forward sled x100ft
Calves

Farmer’s walk 100ftx135 4x100ftx185
Zercher yoke 100ftx175

Deficit neutral row 10x150 12,11,11x175 drop set 10x175 6x150 11x125
Dolphin press x10
Half kneeling ER press x10x20

3 sets
Upright row 30x20
Jefferson curl 5x30
DtS x25
Bent over retraction 10x125

Monday
Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 clean each rep 5x2x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 17x45 3x5x90 12x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 10,3,5,8; 3,4,3,6

Tuesday
Calves

Chin up x10 weighted 7,6,6,5x45
Jump rope x45"

Bent press 5x30 5x50 2x5x60

Cable lateral raise (10 partials per set) 10x13 12,8x8

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Deficit deadlift 5x225 5x275 2x3x295 3x325 10,9,9x275

45 degree raise 3x20x50

Zercher squat 5x135 5x205 10,10,20x225

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Z press 8x115 5x4x135
Neutral grip pull ups x10 weighted 5x6x45
High pull 5x115 5x135 4x5x155

Pullover 12,11,9,7x80
Cable row 10x150 3x8x170

Overhead rope tri (48,38,28,18) 8,3,4,6; 5,2,4,6

Friday
Calves

Indian club mov1/mov2 3x10

Chin up x10 weighted 8,7,7,6x45
Jump rope x45"

Bent press 5x35 5x50 2x5x60

Bar curl 8x80 8x60 10x40

1 Like
758

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 13; 11,2; 9,4x90

Squat 10x135 10x225 5x275 3x295 zeno 5,3,2,1x315 10,5,3,2,1x275

Leg press 10x290 10x380 14,11,10x470

Leg extension 10x150 10,8,6x195 (10 partials each set)

Sunday
3 sets
Indian club x10
Backward/forward sled x100ft
Calves

Frame carry 50ftx295 50ftx395 4x50ftx435
Zercher yoke 100ftx175

Deficit neutral row 10x150 15,12,11x175 drop set 8x175 8x150 6x125
Dolphin press x10
Half kneeling ER press x10x10

3 sets
Upright row 30x20
Jefferson curl 5x30
Bent over retraction 10x125

Monday
Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 4,4,4,4,3x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 15x45 6,5,5x90 14x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 10,5,4,9; 4,4,5,7

Tuesday
Calves

Indian club 3x10

Chin up x10 weighted 7,7,6,5x45
Jump rope x45"

Bent press 5x30 5x50 2x5x60
ER press 10x20

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 set
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Zercher squat 10x135 10x225 4x8x245

RDL 10x135 10x205 10x255 3x5x305 3x10x275

GHR 3x20x35

Thursday
Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Z press 8x115 5x4x135
Neutral grip pull ups x10 weighted 7,7,6,6,6x45
High pull 5x135 5x5x155

Pullover 14,10,8,7x80
Cable row 10x150 3x8x170

Tri press down 100x50

Fly machine 25,14,9x100

Friday
Calves

Indian club mov1/mov2 3x10

Wrist pro/sup/flex/ext

Post delt swing 75x20

3 sets
Facepull/Cable curl 20x23

1 Like
759

Still can’t bench, even with a block to shorten ROM. DOMS for 3 days following lunges, happy to have those back in the routine.

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 14; 11,3; 7,4,3x90

Squat 10x135 10x225 5x275 3x295 zeno 6,3,2,1x315 9,5,3,2,1x275

Hack squat 10x90 6,5,5x290

Leg press 100x200

Leg extension 10x150 9,8,6x195 (10 partials each set)

Sunday
Leg press 100x90

3 sets
Indian club x10
Calves

Frame carry 50ftx295 3x50ftx395 50ftx435
Zercher yoke 100ftx175 4x50ftx225

Deficit neutral row 10x175 11,9,9x185
Dolphin press x10
Half kneeling ER press x10x10

3 sets
Upright row 30x20
Weighted chin up 5x45
Bent over retraction 10x125

Monday
Leg press 100x90

Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 1x195 3,2x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 18,14,10x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 8,4,4,6; 5,3,4,7

Fly machine 20,11,8x100

Tuesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 sets
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Walking lunge 5x10x135

RDL 10x135 10x205 10x255 4x8x275

Leg press 100x200

45 degree GHR 3x20x50

Wednesday
6x100m strides

Thursday
Leg press 100x90

Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Narrow bench w/ block 10x135 2x10x185
Incline row 15x60

Bent press 5x50 3x5x60
Neutral grip pull ups 6x45

Pullover 14,11,9,7x80
Cable row 8x170

Cheat lateral raise 35x15

Tri press down 100x33

Fly machine 37,24x80

1 Like
760

Saturday
Calves

3 sets
Cosac squat x10x18
SL hinge x10x20
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 15x75 11; 9,2; 8,3x90

Squat 10x135 10x225 5x275 3x295 zeno 5,3,2,1x315 10,5,3,2,1x275 12x225

Leg press 100x250

Leg extension 10x150 9,9,7x195 (10 partials each set)

RDL 3x12x205

GHR 3x20x35

Sunday
Leg press 100x90

3 sets
Indian club x10
Calves

Frame carry 50ftx295 50ftx395 3x50ftx435
Zercher yoke 100ftx175 4x50ftx225

Deficit neutral row 10x175 11,10,10x185
Dolphin press x10
Half kneeling ER press x10x20

3 sets
Upright row 30x20
Weighted chin up 5x45
Bent over retraction 10x125

Cable curl 100x20

Monday
Leg press 100x90

Calves

3 sets
Indian club x10
Pull ups/depression x5
TRX push up x10
Band tri press x30

Log 5x95 3x145 3x165 3x3x185
Pull ups x5
GHR sit up x10
Jump rope x45"

Dips x20 weighted 16,13,11x45
Facepull 20x18

Rope overhead tri (48,38,28,18) 10,3,5,7; 5,3,3,6

Fly machine 22,10,8x100
Lateral raise machine 19,9,7x50

Lou raise 22x5

Wednesday
Calves

3 sets
Split squat ipsilateral 10x50
SL hinge 10x20
Long sitting hip flexion x10
Incline pigeon raise x10

3 sets
Sandbag carry 50ftx200
Toe to bar x10
Box jump x5

Seated hamstring curl x45

RDL 10x135 10x225 10,9,8,8x275

Walking lunge 2x10x135 2x10x155

Leg press 100x250

45 degree GHR 30,20,17x50
Leg extension (+10 partials) 11,10,8x195

Thursday
Leg press 100x90

Calves

3 sets
Indian club mov1/2 x10
Pull ups/depression x5
TRX push up x10
Banded tri press x30

Bent press 5x50 3x5x60
Neutral grip pull ups 6x45

Pullover 13,10,8,6x80
Cable row 8x170

Tri press down 100x43

Cable curl 100x23

Cheat lateral raise 21x20 30x10

Post delt swing 50x20

Fly machine 20,5,4x100

1 Like