November 9, 2019

SATURDAY 10AM

WARMUP  (3 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
230 lbs x 3r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
24” box (2 reps immediately after each deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

CYCLING (resistance trainer)

Sweet Spot/ Tempo 1 hour 20 minutes

Warm up
20 min @ 109 Watts
20 min @ 183 W
10 min @ 133 W
20 min @ 190 W
Cool Down
10 min @ 113 W

October 31, 2019

THURSDAY 5PM

CYCLING (indoor trainer 66 mins)
Warm up
 – 15 min @ 3 – 5 RPE
 60-100 rpm
15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
Recovery 10 min @ 6 – 7 RPE
Repeat 15 second and 10 min intervals x four
Cool Down – 10 min @ 3 – 5 RPE

NOTE:

  • 3rd highest 60 mins power – 184 watts
  • AM Body weight 176 lbs
  • Trained 24 days in October. 8 x weights; 17 x cycling
  • I’ve maintained the same body composition since last Spring. Time to step it up and drop about 5 lbs of fat over the next couple months.

October 28, 2019

MONDAY 5PM

CYCLING (indoor trainer 66 mins)
Warm up
 – 15 min @ 3 – 5 RPE
 60-100 rpm
15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
Recovery 10 min @ 6 – 7 RPE
Repeat 15 second and 10 min intervals x four
Cool Down – 10 min @ 3 – 5 RPE

NOTE:
2nd highest 60 mins power – 186 watts