Tag: Power Athlete

Training Log 12/19/2021 – 12/25/2021

Sunday 12/19/2021
BW:184.0
–
Comp Deadlift: 315x4x6
Comp Bench: 225x4x6
High Bar Squat: 225x7x4
Dumbbell Bench Press: 65’s x 20,15,15

Monday 12/20/2021
BW: 182.4
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 [emom]
Single Arm Dumbbell Row 75×10,10,10; 55×15,15
Chinup: Band Assisted x 15,10,10,10,10; BW x 5,5,5,5

Tuesday 12/21/2021
BW: 183.0
–
Comp Low Bar: 275x4x6
Comp Press: 135x4x6
3″ Block Pull: 275x7x4
Floor Press: 185x7x4

Wednesday 12/22/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% Grade
Lat Pulldown 100x10x3
Ab Wheel x10x10 [emom]
Landmine Twist x 10×3
Hollow Body Hold x 30s x 3

Thursday 12/23/2021
BW: 182.4
–
1.5″ Deficit Deadlift: 250x6x4
CG Incline Bench: 170x6x4
TnG FU Bench: 135×20,15,15
Low Bar Squat: 225x6x5
Pullup x 12,8,5,5

Friday 12/24/2021
BW: 180.4
–
RFESS x 10 x 5
Back Raise x 10 x 5
CG Bench 185x6x4
Z Press 100×6,6,6,8

Saturday 12/25/2021
BW: 180.6
–
Assault Bike x 30min / 9.7 Miles
Knee Raise x 10 x 10
Side Bend/Hold x 10 x 5; x 30s x 5
Situp x 25,15,10
Calf Raise x 30 x 5
BB Bicep x 45 x 10 x 5
Dips x 10 x 5

Training Log 12/12/2021 – 12/18/2021

https://youtu.be/VPfx1xuh6Xk

Sunday 12/12/2021
BW: 181.2
–
Comp Deadlift: 315×4 x 6 sets
Comp Bench: 225×4 x 6 sets
High Bar Pause Squat: 225×7 x 4 sets
DB Bench Press: 50’s x 30,20,15

Monday 12/13/2021
BW: 180.8
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 sets [emom]
Banded Woodchop x 10 x 3 sets
DB Single Arm Row: 50 x 10 x 5 sets
Chinup: BWx5 x 10 sets [emom]
–
60min JUDO

Tuesday 12/14/2021
BW: 182.0
–
Comp Low Bar Squat: 275×4 x 6 sets
Comp Press: 135×4 x 6 sets
4.5″ Block Pull: 275×7 x 4 sets
Floor Press: 185×7 x 4 sets

Wednesday 12/15/2021
BW:180.8
–
Assault Bike x 30min / 10.4 Miles
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Pushup x 10 x 5
Pull Aparts x 30 x 5
Neck x 20 x 30,25,20
Calf Raise (SL/DL) x 15/15 x 5

Thursday 12/16/2021
BW: 180.0
1.5″ Deficit Deadlift 225×7 x 4
CG Incline Bench 165x7x4
TnG Bench 135×23,10,9
High Bar Squat (no belt) 185×11,10,10
Band Assisted Pullup: Green x 15,15,10

Friday 12/17/2021
BW:184.0
–
RFESS x 10×5
Back Raise x15x5
CG Bench 175x7x4
Z-Press 75x10x3
DB CS Row 50’s x 10×5

Saturday 12/18/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Knee Raise x 10 x 10
45 Degree Side Bend x 15×5; x30s x 5
Situps x 15,15,10,10,10
Dips x 10×5
BB Bicep 33×25,25,15,15,10,10
Calves x30x5

Training Log 11/14/2021 – 11/20/2021

https://youtu.be/MZBgOJ5iSPU

11/14/2021
BW:180.0
–
Rest Day

11/15/2021
BW: 181.8
–
High Bar Squat: 245×4 x 7
Comp Bench: 190×4 x 7
RDL: 215×8 x 3
Pullup: BW x 18,10,7,5,5

11/16/2021
BW: 180.6
–
Trap Bar DL: 260×6 x 5
Press: 125×4 x 7
Dumbbell Bench Press: 75’s x 8 x 3
Dumbbell Single Arm Row: 75 x 12 x 3

11/17/2021
BW:180.2
–
Assault Bike LISS x 30min [9.9 Miles]
Feet Up Side Plank x 45s x 3; Ab wheel x 20,20,15,15,10; Situps x 10 x 5
DB Bicep Curl 15’s x 10 x 5; Banded Reverse Curl x 10 x 5; Band Pushdown x 25 x 4
Neck Extensions 20lb x 20,20,15
Calf Raise x 25 x 6

11/18/2021
BW:180.6
–
Comp Deadlift: 280×4 x 7
Close Grip Incline Bench: 145×6 x 5
Barbell Lunge: 95×8 x 3
Neutral Grip Chinup: BWx20,10,8,7,5

11/19/2021
BW: 180.2
–
SSB Squat: 240×6 x 5
Wide Grip Bench: 185×6 x 5
BTN Press: 90×8 x 3
Pendlay Row: 135×8 x 3

11/20/2021
BW:180.0
–
Assault Bike HIIT x 30min [5min WU; 20/100×4; 15/105×3; 10/110×3; 5min CD]
Knee Raise x 25,20,15,10,5; 45 Degree Side Bend x 10 x 5
Barbell Bicep 33×25 x 4; Reverse 33×10 x 3
SL Calf Raise x 15 x 5
Neck Extensions 20×30,20,10

Training Log 11/07/2021 – 11/13/2021

https://youtu.be/p-6IrEtBmuM

Sunday 11/07/2021
BW:178.2
–
Rest

Monday 11/08/2021
BW:179.8
–
High Bar Squat: 235×4 x 7 sets
Comp Bench: 185×4 x 7 sets
RDL: 205×8 x 3 sets
Pullup: BWx17; Band Assisted x 25,20,15 (myorep)

Tuesday 11/09/2021
BW: 179.8
–
Trap Bar DL: 250×6 x 5 sets
Comp Press: 125×4 x 7 sets
DB Bench: 67.5’s x 15 x 3 sets
DB SA Row: 75 x 12, 8/4, 8/4 (myorep)

Wednesday 11/10/2021
BW: 181.0
–
Assault Bike x 30min – 10.2 Miles
Side Plank x 45s x 3; Ab Wheel x 40,20,20; Situp x 25,20,15
Pin LTE 45×25,20,15; BB Bicep 45×25,20,15
Neck Extensions: 25lb x 25,15,10
Calf Raise x 25 x 6 sets

Thursday 11/11/2021
BW: 180.0
–
Comp Deadlift: 270×4 x 7 sets
Close Grip Incline Bench: 140×6 x 5 sets
Barbell Lunge: 85×8 x 3 sets
Neutral Chin: BW x 20, 5/3/3, 5/3/2, 5/3/2 (myorep)

Friday 11/12/2021
BW: 180.0
–
SSB Squat: 230×6 x 5 sets
Wide Grip Bench: 180×6 x 5 sets
BTN Press: 85×8 x 3 sets
Strict Pendlay Row: 115×10 x 3 sets

Saturday 11/13/2021
BW: 179.0
–
Assault Bike x 30min / 9.8 Miles [10min LISS, 20s/100s x 10 sets]
Hanging Knee Raise x 20/8/7, 5/5/5, 8/6/6 (myorep); Side Bend x 25,15,10
Rope Pushdown 25×25,15,10; DB Hammer Bicep 15’s x 25,15,10
Neck Extensions 25lb x 25,15,10
Calves SL x 12 x 5 sets

Training Log 10/10/2021 – 10/16/2021

10/10/2021
BW:180.8
–
Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade
Situps x 25,10,10,8,7,5,5,5 [30s rest]
Pushups x 30,20,10,8,7,8,7 [30s rest]
Chinups x 10,5,5,5,5,3,4,3 [30s rest]

10/11/2021
BW: 180.8
–
Comp Deadlift:
287.5×5
325×1
355×1
385×1
287.5×5 x 4 sets
–
Comp Bench:
220×3
240×1
260×1
275×1
220×3 x 7 sets
–
Back Raise x BW x 25,20,15,15,15,15,20 [30s rest]
DB Row: 65 x 10 x 4 sets [30s rest]
BB Bicep: 45 x 8 x 5 sets [30s rest]

10/12/2021
BW:180.8
–
High Bar Squat:
262.5×5 x 5 sets
300×1
330×1
340×1
350×1
–
Comp Press:
140×3 x 8 sets
155×1
165×1
175×1
–
RFESS: 15’s x 8 x 5 sets [30s rest]
Seated DB Press: 15’s x 15,15,10,10,10 [30s rest]
Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]

10/13/2021
BW: 182.0
–
Treadmill x 15min @ 3.0mph / 10.0% Grade
Assault Bike x 15min HIIT
Ab Wheel x 35,25,15,10,10 [30s rest]
Pullup x BW x 10,5,5,4,3,3 [30s rest]
Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest]
Situp x 20,10,10,10,10 [45s rest]
DB RDL: 65’s x 8 x 5 sets [30s rest]

10/14/2021
BW: 181.8
–
Treadmill x 15min @ 3.0mph/10% Grade
–
Pause Deadlift:
262.5×5 x 5 sets
330×1
340×1
350×1
–
Close Grip Bench:
220×3 x 8 sets
245×1
260×1
275×1
–
Back Raise x 25lb x 10 x 5 sets

10/15/2021
BW:181.8
–
Neutral Chinup x 5 x 10 sets
Dips x 10 x 5 sets
Knee Raise x 15,10,8,7,5,5
Situp x 10 x 5 sets
Assault bike x 15min

10/16/2021
BW:181.2
–
REST

Training Log 06/21/2020 – 06/27/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 877.75 Miles [Goal:1500]

06/21/2020
BW:177.6
–
REST DAY

06/22/2020
BW:178.0
–
Comp Squat:
415×1
435×1
410×3 x 2 sets
–
TnG Bench:
280×1
290×1
255×3 x 2 sets
–
2ct Pause Bench:
225×4
235×4
245×4
235×4

06/23/2020
BW:176.0

06/24/2020
BW:177.0
–
Comp Deadlift:
435×1
450×1
405×3 x 3 sets PR
–
Comp Bench:
275×1
290×1
265×2 x 3 sets
–
Pause Squat:
355×4
365×4
375×4 PR
315×4

06/25/2020
BW:176.4
–
REST DAY

06/26/2020
BW:177.8
–
Pin Squat (w/ Belt):
405×1
425×1 PR
405×2 PR
385×2 x 2 sets
–
Pin Bench:
265×1
275×1
285×1
270×2
255×2 x 2 sets
–
Deficit Deadlift:
355×4
365×4
375×4
385×4 PR

06/27/2020
BW: 175.6
–
REST DAY

Training Log 06/14/2020 – 06/20/2020

Weekly Miles Walked: 34 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 847.75 Miles [Goal:1500]

06/14/2020
BW:178.0
–
REST DAY

06/15/2020
BW:177.0
–
Comp Squat:
415×1
430×1
405×3 x 3 sets (Volume and Rep PR)
–
TnG Bench:
280×1
290×1
255×3 x 3 sets
–
Spoto Bench Press:
225×4 x 5 sets

06/16/2020
BW:174.8
–
REST DAY

06/17/2020
BW:174.6
–
Comp Deadlift:
425×1
445×1
400×3 x 3 sets (Volume and Rep PR)
–
Comp Bench:
275×1
285×1
265×2 x 3 sets
–
Pause Squat (w/ belt):
335×4
345×4
355×4
365×4
335×4

06/18/2020
BW:174.6
–
REST DAY

06/19/2020
BW:175.6
–
Pin Squat (w/ Belt):
405×1
385×3
365×3 x 2 sets
–
Pin Bench:
275×1
265×3
250×3 x 2 sets
–
Deficit Deadlift (w/ belt):
345×4
355×4
365×4
375×4…PR
355×4

06/20/2020
BW:174.2
–
REST DAY