February 1, 2020

SATURDAY 10 AM

+ 12 lbs vest throughout

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

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

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
345 lbs x 2r x 2s
325 lbs x 5r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 6r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Barbell power clean – 135 lbs x 8r
Front squat – 135 lbs x 8r (narrow stance)
Good Morning – 135 lbs x 8r
BB Hang clean – 135 lbs x 8r

CYCLING (outdoor hillS; 59 minutes)

15 minute warm up

Rolling at 10-15mph standing. Drive the gear you’re in for 5-10 seconds, until you’re no longer accelerating. The point of this effort is not to achieve a new top speed, but to work on producing power through the entire acceleration, and to hit a max cadence from a standing position. The entire effort is standing. Roll very easy between efforts.

2x Undergeared 76-90”
2x Race Gear 90-100”
2x Over Gear 100“+

10 minute cool down

January 15, 2020

WEDNESDAY 5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)

Hypertrophy Circuit A (3 Rounds)
DB Bench Press – 50 lbs DBs x 12r
Barbell bent Row – 100 lbs x 10r
Walking Lunge – body weight x 12r each leg
Hanging Leg Raise  x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 35 lbs DBs x 10r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 6R/6L
Landmine oblique twist – 25 lbs plate x 8r each side

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

January 13, 2020

MONDAY 4:30 PM

Warm up
Resistance band pull apart 15r
BW Squat 10r
Jump Squat 5r
Box Jump 5r

Deadlift (2 min recovery)
225 lbs x 5r
300 lbs x 3r x 3s
315 lbs x 3r x 1s

Hypertrophy Circuit (2 Rounds)
Split squat – 105 lbs x 12r each side
Dumbbell Romanian Deadlift – 25 lbs dbs x 15r
Barbell Good Morning – 100 lbs x 15r

Restorative Circuit (2 Rounds)
Resistance band Pallof Press 1/2 kneeling – 15r each side
Box Step Up – 24 in box – 15r each side
Landmine Oblique Twist x 15r each side

NOTE:

  • First heavy lifts in about a month.   Was probably ready after 3 weeks which is consistent with previous lumbar flare ups.  Had some shoulder and neck stiffness from deltoid isolation exercises last week so I waited for that to subside.

January 6, 2020

MONDAY 4 AM

Circuit x 4 sets
+ 8 lbs vest
Decline Push-up x 10r
Single leg deadlift 5r each side – 24 kg KB
Pull-ups x 5r
Pistol squat 2r each side.
Front dip x 5r
Reverse lunge x 5r each side
Chin-ups x 5r
Kettlebell swing – 24 kg x 10r

Cool down 1 mile weighted walk

NOTE:

AM Body weight 183 lbs @ 15-16% body fat
I took a break with my diet over the past couple weeks. I was on vacation and didn’t really get out of control. But I plan to tighten things up again beginning today.

December 22, 2019

SUNDAY 9:30 AM

CYCLING – Base 2 (resistance trainer; 36°)
2 hours, 1 minutes

NOTE:

  • 20 min w/u – 120 W
    60 min – 173 W
  • 36° wind heavy rain; a lot of time on the trainer
  • right lumbar pain (3 out of 10). Low ROM, sciatic nerve symptoms, irregular posture – lordosis and turned to left.  Not interfering with cycling.   Still have muscle spasms. Improving slightly each day. I can resume body weight movements today or tomorrow.

December 18, 2019

WEDNESDAY– 5:30 PM

CYCLING (1 hour 12 mins, resistance trainer)
4 x 8 minute sub threshold
Warm up
15 min – 113 W
8 min – 203 W
5 min – 125 W
8 min – 205 W
5 min – 133 W
8 min – 204 W
5 min @ 121 W
8 min – 209 W
Cool Down
10 min – 110 W

NOTE:

Right lower lumbar pain started on Tuesday PM. Likely caused by T Getup exercise Monday AM. I haven’t done TGU in months and I did them before my spine was warmed up. Muscles and fascia around mid torso and spine tighten up (normal DOMS) and it is exacerbated by driving and sitting all day. Unfortunately I have history of lumbar disk pathology which can flare abruptly. Yesterday afternoon was 9 out of 10 pain level. I will count that as day 1. This usually takes 5-7 days to stabilize and 2 weeks until I can resume heavier lifts. Riding doesn’t pose much difficulty. My biggest limitation is extension movement.

December 16, 2019

MONDAY 4:30PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift (2 min recovery)
225 lbs x 5r
325 lbs x 2r x 4s
325 lbs x 4r x 1s

Hypertrophy Circuit (1 Round)
Barbell Front squat – 135 lbs x 20r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 20r
Barbell Good Morning – 135 lbs x 20r

Restorative Circuit (1 round)
V-Ups – 25r

December 13, 2019

FRIDAY 4:30 AM

Circuit x 5
Decline Push up – 12r
Pull up – 5r
Single Leg Dead lift – 24 kg x 5r
Chin up – 5r
KB snatch – (24 kg) – 5r each side
Ab wheel – 12r
Pistol Squat – 2r each side

FRIDAY 4:30 PM

WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
185 lbs x 5r w/u
225 lbs x 3r w/u
250 lbs x 3r x 3s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 3r clean grip warmup
365 lbs x 1r
335 lbs x 4r

WEIGHTED BOX JUMP
24” box +25 lbs (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Split squat – 135 lbs x 10r each side
Good Morning – 135 lbs x 12r

NOTE
AM Body weight – 176 lbs