Mon 2-7-2025.
Part A of new program, feeling into the weights.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
Warmups (20 k) 3. (30) 2.
8 singles, each minute on the minute. (35 k) in 7 minutes and 12 seconds.
Jerk press from rack. (3 x 3-5) (30 k) 3. 3. 3.
Power Clean. (3 x 2) (35 k) 2. (40) 2. 2.
High Pulls. (3 x 3) (40 k) 3. (45) 3. (50) 3.
Squat.
Warmups (40 k) 3. (45) 2. (50) 1.
8 singles, each minute on the minute. (60 k) in 7 minutes and 21 seconds.
Front Squat. (5-8) (50 k) 5.
Half Squat (5-8) (60 k) 8.
Quarter Squat Front. (80 k) 20.
Quarter Squat Back. (80 k) 20.
Training time 1 hour and 6 minutes.
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Mon 7-7-2025.
Part B of new workout. This one is about working muscles rather than lifts and systems.
Warmup – Bends, stretches, twists and squats : 5 reps each.
Feeling into the exercises and weights ….. 2 minutes rest between sets.
Lat Pulldowns. 45 k -1. 52 k -1. 59 k - 1. (59 k) 5 . 7.
Incline Curls. (7 k’s) 5. (10 K’s) 6.
Parallel bar dips. (59 k assist) 5. (50 k assist) 10.
Incline tricep extentions. (7 k’s) 10. (8 k’s) 10.
Dumbell exercises will be a problem, because they are so popular that getting the weight you want is iffy.
Romanian Deadlift. (50 k) 5. 5. 5.
Alternate dumbell press. (3x8) (7 k’s) 8. (8 k’s) 8.8.
single arm side raise. (5 k) 10. 10.
rear delt raise (5 k’s) 10. 10.
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening.
Training time 47 minutes.
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Fri 11-7-2025.
Part A of new program, ramping up a bit.
Bend, stretch, twist, squats. 5 reps each.
Cleans and presses.
Warmups (20 k) 3. (30) 2.
8 sets, each minute on the minute. (35 k) 2. 2. 1. 1. 1. 1. 1. 1. in 7 minutes and 15 seconds.
Jerk press from rack. (3 x 3-5) (30 k) 5. (32.5) [4+F]. (30) 5.
Power Clean. (3 x 2) (35 k) 2. (42.5) 2. (45) 2.
High Pulls. (3 x 3) (45 k) 3. (55) 3. (60) 3.
Squat.
Warmups (40 k) 3. (45) 2. (50) 1.
8 sets, each minute on the minute. (60 k) 2. 2. 1. 1. 1. 1. 1. 1. in 7 minutes and 15 seconds.
Front Squat. (5-8) (50 k) 6.
Half Squat (5-8) (70 k) 8.
Quarter Squat Front. (90 k) 20.
Quarter Squat Back. (100 k) 20.
Training time 1 hour and 12 minutes.
2 Likes