AM workout
Easy 5 mile airdyne
1 Like
AM workout
6x10 yard sprint from various kneeling starts
Hurdle hops 5x5
1 Like
AM workout (deload)
Bench 2x5x165
Squat 2x5x205
Pull-ups 2x5
Reverse hyper 2x10x70
1 Like
AM workout (deload)
Triple jump 8 sets
Deadlifts 2x5x225
Press 2x5x115
Reverse hyper 2x10x70
Planning to do a max rep set at 225 on bench & (probably) 295 on squat next workout. Will have had a full 6 days of deload/recovery, and next week will be a light week as the start of a new cycle, so it seems a good time to finally get an idea of where my strength is at after 10 weeks of this program
1 Like
AM workout
Bench 8x225
Squat 7x295
Pull-ups 2x5
Reverse hypers 2x10x70
Quick review of today: wanted to test a max set of bench & squat, as those are the two lifts I’m going to focus on for a little while. Will hit these Monday & Friday, with press & deads on Wednesday’s. Goal for right now & this next cycle is to improve those two lifts (hopefully gaining a bit of body weight too, as I’m currently only ~182) while also getting more explosive/better at sprinting & jumping. So today was a good baseline for the lifts. Happy with the bench, as I was expecting 6 or 7. Squats, on the other hand, were a bit disappointing. Thought I realistically could do 8, with 10 as a stretch goal, but after reps 6 and 7 started seeing stars. Almost passed out after racking the bar, as rep 7 was TOUGH. Thinking if I didn’t have the passing out issue, those last two reps might have been easier, allowing an 8th, but that’s all hypothetical and doesn’t count for anything. So anyways, I gotta keep grinding on the squats. Lots of room to improve
3 Likes
AM workout
Sprint 6x~15-20 yards
Single leg triple broad jump 5 sets/side
2 Likes
Got about 45 minutes of pickleball in this afternoon. Courts were too wet for it to be really intense, but still was fun and some good activity
2 Likes
AM workout
Bench 5x5x180
Squat 1x5x260
Pendlay rows 3x5x205
Reverse hypers 2x10x70
Good start to cycle 4 today. Hoping that the deload last week set me up for a good block going forward like it usually does
3 Likes
AM workout
Lateral hurdle hops 4x6
Press 2x6x155
Deadlift 275x6, 295x6
Pull-ups accumulate 30 reps
3 Likes
AM workout
Bench 5x200
Squat 5x5x235
Lying tricep extension + pullover 2x10x75
Seated db curl 2x15x20
Reverse hyper 2x10x70
Been a bit under the weather the past couple days. Glad this was the light week, as the weights still moved fine despite the illness
2 Likes
AM workout
Sprint 4x30 yds
Standing triple jump 4 sets
2 Likes
AM workout
Bench 5x5x190
Front squat 3x5x185
Pendlay row 3x10x135
Reverse hyper 2x12x70
Thinking I’m gonna switch from the 1x5 on squat & bench to 3 sets of a variation, like front squat or close grip. Saves a bit of time working up to a very heavy set & gets a bit more volume in. Yes, it’s weird starting this week two of a cycle, but it seems like a good choice & I’m more excited to do that than grind through a couple more weeks of 1x5’s
1 Like
AM workout
5 mile airdyne
Usually take a rest day today, but I’m off work for the rest of the week & I missed this on Saturday, so I used this morning to make it up before the fam got up
1 Like
AM workout
Skip for distance 6x3
Press 2x10x135
Deadlift 2x10x245
Weighted pull-ups 7,6,6,6x30
In town for Christmas this year, so I just stuck to the plan & knocked this out in the morning. Good stuff & looking forward to a fun day
2 Likes
AM workout
Bench 1x5x210
Squat 5x5x245
Incline curls 3x10x20
Reverse hyper 2x12x70
1 Like
AM workout
5 mile airdyne
1 Like
AM workout
Sprint 2x30 yards, 3x20 yards
Triple broad jump 5 sets
1 Like
AM workout
Bench 5x5x200
Squat 5x290
Pendlay row 15,12x155
Reverse hyper 2x12x70
I’m thinking this might be my last week giving attention to my current side quest of sprinting and jumping. Wanting to get back to a four day split for all 4 big lifts. Glad that I’ve kept the strength work a priority while doing the speed/jump work these last 4-5 weeks, as I know in the past I would have maybe let them slide while focusing on something else. Scheming some ideas for what is next. My wife is due with our second child next week, so it might be very minimalist training for a couple weeks, but I’m still getting some ideas for it
2 Likes
AM workout
Press 3x5x135
Deadlift 3x5x255
Pull-ups 15,12
Reverse hyper 2x12x70
In review, 2024 was the first year I haven’t hit a major PR since…ever? I’ve tracked lifetime PR’s since 2017 and have hit at least two in some fitness domain every year, whether it be barbell lifts, running, weighted pull-ups, even broad jumps. I know this was bound to happen at some point, as I can’t just always PR every year for my whole life…but I don’t want that to happen again this year. Want to commit myself to a whole year with strength on the barbell lifts being the focus. So my goal for 2025 is just that. Stay focused on increasing strength on the big 4. I have to keep that as the main thing, not putting “side quests” above it in priority. If I can do that, there will be PR’s in 2025.
1 Like
AM workout
Bench 1x5x220
Squat 5x5x260
Incline curls 2x12x20
Tricep press 2x12x65
Reverse hyper 1x15x70
3 Likes