9/29: AM Cardio
Running
2 mile base run
Notes
Taking it easy cause I got a pt test this Thursday.
9/29: PM Upper Body (Bench Press Focus)
Warm Up
SkiErg Fish Game
Simple 6
Bench Press
45x10
95x5
135x5
155x3
185x3
205x3
230x9
185x5x3
Pretty sure this is a PR.
Seated Cable Row
60x10
100x10
130x7x3
Seated DB Overhead Press
20x10
35x10
50x6x3
Tricep Pushdown/SS/Face Pull
40x10x5/60x10x5
88 total reps for push. 99 total reps for pull.
Lying Hamstring Curl
40x10
60x10
80x6x3
Bulgarian Split Squat (4” Box)
BWx10
20x10
30x6x3
Babying the one leg work so I can get used to adding height to the back leg. 76 total reps for legs/core.
1 Like
10/5: AM Cardio
Running
3 mile base run
**10/5: Upper Body (Bench Focus) **
Warm Up
Simple 6
Med Ball Overhead Slam
10x20 total reps
Bench Press
45x10
95x5
135x5
155x3
185x5
215x3
245x6
190x5x3
Seated DB Overhead Press
30x10
50x7x3
Deadstop DB Row
60x10
80x10
100x6x3
Tricep Pushdown
80x10
100x10x4
81 total reps for push
Face Pull
80x10
100x10x5
98 total reps for pull
**Bulgarian Split Squat (4” Box) **
BWx10
20x10
30x7x3
Ab Wheel Rollout
BWx10x3
Lying Hamstring Curl
80x10x2
91 total reps for legs/core
Post-Lift Cardio
High elevation change run, 2 miles up and down
Notes
Great bench workout today. Good sleep going into it. Starting to add ground venison to my so we’ll see how that changes things. Also, I did a deadlift/OHP workout on Sunday that got me caught up from last week that I’m too lazy to post. Just did bare minimum for main lifts and assistance.
10/6: AM Cardio
Running
10 min WU
15 min fartlek
10 min CD
10/6: PM Lower Body (Deadlift Focus)
Warm Up
SkiErg Fish Game
Agile 8
Trap Bar Deadlift
135x5
185x5
225x3
265x5
295x3 (added belt)
330x3
265x5x3 (beltless)
Dips
BWx10
45x10
70x7x3
Side Lateral Raises
20x10
25x10x4
91 total reps for push.
Lat Pulldown
60x10
80x10
100x7x3
DB Upright Row
25x10
35x10
45x6x3
79 total reps for pull.
Hyperextension
25x10
50x10
75x7x3
NG Knee Tuck
BWx10x3
71 total reps for legs/core.
Notes
Kinda meh workout due to being sore and not getting amazing sleep. Otherwise everything went fine.
1 Like
10/9: Upper Body (OHP Focus)
Warm Up
SkiErg Fish Game
Simple 6
Overhead Press
45x10
65x5
85x5
95x3
120x5 (added belt)
135x5
150x5
120x5x3 (beltless)
Pullups (Various Grips)
BWx8(cluster of 2pwg+2psg+2swg+2scg)x3
Tricep Pushdown /SS/ Face Pull
100x10x5/100x10x5
50 and 86 total reps for push and pull, respectively.
Flutterkicks
BWx50 total reps
50 total reps for legs/core.
Notes
Good workout despite being sore and having to rush.
10/10: Lower Body (Squat Focus)
Warm Up
SkiErg Fish Game
Agile 8
Box Jump
20"x4
24"x4
30"x4
36"x4x2
TnG Box Squat
45x10
135x5
155x5
185x3
230x5 (added belt)
265x2
295x6 (PR)
230x5x3 (beltless)
Push Up
BWx10
52x5
104x7x3
Dip Machine
50x10
60x10
70x10x3
86 total reps for push.
Cable Low Row
80x10
100x10
120x8x3
Cable Pullover
60x10
80x10
100x10x3
94 total reps for pull.
Seated Hamstring Curl
85x10
95x10
105x8x3
Bulgarian Split Squat (4" Box)
BWx10
20x10
30x10x3
94 total reps for legs/core.
Post-Lift Cardio
3 mile base run on treadmill
Notes
Great squat workout today. Gonna start tracking PRs better on here.
1 Like
10/11: Cardio
Running
7 mile base run
11/12: AM Cardio
Running
2 miles of hill repeats
11/12: PM Upper Body (Bench Focus)
Warm Up
SkiErg Fish Game
Simple 6
Overhead Med Ball Slam
10x5x4
Bench Press
45x10
95x5
135x5
155x3
185x3
205x3
230x10 (PR)
185x5x3
Seated Arnold Press
20x10
35x10
45x6x3
Rolling DB Tricep Extension
20x10
35x6x3
66 total reps for push.
DB Chest Supported Row
50x10
65x10
80x6x3 (straps added)
Incline DB Curl
20x10
30x10
35x6x3
76 total reps for pull.
Bulgarian Split Squat (6" Box) /SS/ Lying Hamstring Curl
BWx10 / 40x10
20x10 / 60x10
30x10x3 / 90x6x3
88 total reps for legs/core.
Post-Lift Running
20 minute base run
Notes
Good workout and a nice little PR today. Good nutrition and sleep going into it.
1 Like
10/13: Cardio
Running
1:30R/1:30E intervals x8
10/13: Lower Body (Deadlift Focus)
Warm Up
Agile 8
Kneeling Broad Jump
BWx20 total reps
Trap Bar Deadlift
135x5
185x5
225x3
250x3 (added belt)
285x3
320x9 (PR)
250x5x3 (beltless)
Hyperextension /SS/ Knee Tuck
50x10 / BWx8
100x6x3 / BWx8x3
70 total reps for legs/core.
Lat Pulldown
80x10
110x10
140x6x4
Dips
45x10
70x6x4
Machine Pec Flye /SS/ Machine Rear Delt
75x10 / 55x10
95x10x3 / 75x10x3
Post-Lift Running
2.5 mile base run
Notes
Another great workout and huge PR today.
11/18: PM Upper Body (Bench Focus)
Warm Up
Rower Fish Game
Simple 6
Overhead Med Ball Slam
10x5x4
Bench Press
45x10
95x5
135x5
155x3
185x3
205x3
225x11
Machine Chest Press / SS / Cable Row
100x12 // 70x12
115x10 // 80x10
130x18 // 100x8
145x8 // 115x8
85x12 // 70x12
Slow eccentric on both.
Rolling Floor DB Tricep Extensions / SS / Machine Preacher Curls
20x12 // 50x12
25x10 // 60x10
30x8 // 70x8
35x6 // 80x8
20x14 // 50x12
100 total reps for push and pull.
Single-Leg Leg Press
70x12
85x10
100x8
115x6
55x14
Leg Raises
BWx25x2
100 total reps for legs/core.
Notes
Sorry about being inconsistent with logging, I’ve been really busy and struggling mental health stuff. Should be back to normal now. Otherwise I had a great workout.
1 Like
11/18: PM Upper Body (Bench Focus)
Warm Up
Rower Fish Game
Agile 8
Squat
45x10
135x5
155x5
185x3
205x5 (belt added)
240x5
275x10 (PR)
Dips / SS / Lat Pulldown
BWx12 // 70x12
25x10 // 85x10
45x8 // 100x8
70x8 // 130x6
BWx12 // 70x12
Plate Front Raises / SS / BB Curl
25x10x3 // 65x10x3
80 total reps for push/pull.
Ab Wheel Rollouts
Bwx10x5
50 total reps for legs/core.
Notes
Great squat workout. I’ve been watching a lot of Matt Wenning videos on squat form lately, and started implementing some of his cues this workout, hence the PR. Also had great great sleep and pretty good nutrition. Will probably start adding more calories as I’ve been feeling hungry throughout the day.
2 Likes
12/7: PM Max Effort Lower
A1: Banded Hamstring Curl
black band x25x4
A2: Plate Swing
50x25x3
25x25
A3: Goblet Squat
25x25x4
“Wenning” style warmup. Really fried my lower back going into deadlifts and the rest of my workout. Work capacity and lower back should hopefully get better.
B: Sumo Deadlift
135x5
185x3
225x1
275x1
315x1 (added belt)
335x1
365x1 (PR, never done before)
385x0
Gonna try to do sumo variations for max and dynamic effort deadlifts to have a new stimulus as my dead has been feeling terrible lately.
C: Hip Thrust
45x10
95x8
135x5
185x5x3
D: Kneeling Ab Wheel
BWx1-6-1 (36 total reps)
E: Trap Bar Farmers Walk
95x20m
135x20m
185x20m
225x20m x2
Notes
I promise this time I’ll get back to recording my workouts haha. I’m done with school for the semester now and I have nothing to do but run, lift, and learn. Just finished my 5/3/1 anchor last week so I’ve decided to start conjugate back up for awhile. Gonna take it slower and implement some things I’ve learned from Dave Tate and Matt Wenning since I left. I’m gonna be following Dave Tate’s template posted both here and in the 8 keys article. Goals are still the same.
12/9: AM Max Effort Upper
A1: Band Tricep Pushdown*
black band x25x4
A2: Banded One-Arm Lat Pulldown*
black band x25x4
A3: One-Arm DB Bench*
30x25x4
*Wenning warmup.
B. Close-Grip Incline Bench Press
45x10
95X5
135x3
185x3
205x1
225x1
245x1
270x0
Kinda had a bad day on this, felt unusually heavy. I guess I lost some top end strength while doing 5/3/1. Should come back pretty quick.
C: Floor EZ Tricep Extension
45x3
75x3
95x5x3
Paused at the bottom. Really felt good on the triceps.
D: Overhead Band Tricep Extension
black band x15x4
E: Chin-ups
BWx3
(35x5+BWx5)x3
Got this idea of mixing weighted and bodyweight chin-ups from Stan Efferding. Works rather well.
F: EZ Upright Row
75x15x3
Notes
Pretty good workout despite bombing out on close-grip inclines. I need to stop failing on max effort movements. Failing on Monday’s deadlifts are probably what caused me to fail today. Also, I did a four mile run yesterday that I forgot to record.
12/11: AM Dynamic Effort Lower
A1: Belt Squat *
25x25x4
A2: Banded Good Morning *
black band x25x4
A3: Plank *
BWx60s x4
*Wenning Warm Up. Didn’t have access to a belt squat machine so I did them using my power rack as aforementioned in this video. Worked surprisingly well and I will be doing this as apart of my lower body warm ups. Will go heavier next time as this felt vary easy.
B: Box Squat
45x10
105x2x15 (EMOM)
C: Sumo Deadlift
135x1x15 (EMOM)
Using the beginner dynamic cycles from Dave Tate’s “Eight Keys” article for my dynamic work. I am doing this as I feel I am not advanced in these movements (especially the sumo deadlift) and need to work on my technique.
D: Backwards Sled Drag
45x20m
90x20m x3
E: Kneeling Band Crunch:
black band x25x4
Did this with a medicine ball squished between my calves and hamstrings as this apparently causes you to feel it more in your abs. Still didn’t feel it. Probably not doing any band or cable crunches again.
Pendlay Row
135x3
185x6x3
Notes
Good workout, although the super light dynamic work felt kinda boring. Once I’m done with this dynamic cycle I’ll be moving up to something a little bit heavier.
12/11: PM Conditioning
Running
6 mi easy
12/12: Dynamic Effort Upper
A1: Band Pushdowns
black band x25x4
A2: Band Standing Pullover
black band x25x4
A3: Neutral-Grip One-Arm DB Bench
30x25x4
B: Bench Press
45x10
95x5
135x3
175x3x8 (EMOM)
C: Overhead Press
45x10
65x5
105x3x8 (EMOM)
D: Dips
BWx3
45x3
90x5x3
E: DB Lying Tricep Extensions
20x12x3
F: Pull-ups
BWx3
(35x5+BWx5)x3
G: Rear Delt Raises
20x15x3