Week 1 Friday

Week 1 Friday
Friday 29 Jul 2022, 13:21

Bent Over Row (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10

Chest Press (Machine)
Set 1: 195 lbs × 12
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12

Copenhagen Plank
Set 1: (+10 lbs) × 17
Set 2: (+10 lbs) × 16
Set 3: (+10 lbs) × 16

Pullover (Dumbbell)
Set 1: 85 lbs × 17
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

Tibialis Curl
Set 1: 55 lbs × 26
Set 2: 55 lbs × 22
Set 3: 55 lbs × 16

Shrug (Barbell)
Set 1: 185 lbs × 20
Set 2: 185 lbs × 20
Set 3: 185 lbs × 18

Neck Extension
Set 1: 45 lbs × 26
Set 2: 45 lbs × 23
Set 3: 45 lbs × 21

with Strong
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Week 1 Thursday

Week 1 Thursday
Thursday 28 Jul 2022, 16:22

Reverse Fly (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 16
Set 3: 150 lbs × 14
Note: StarTrac machine would have been 140
Hoist instead week 1, easier machine

Chest Dip
Set 1: (+45 lbs) × 12
Set 2: (+45 lbs) × 9
Set 3: (+45 lbs) × 10
Note: 3-count eccentric with pause
Note: Still very tricep heavy. Next time perform after close grip or swap immediately

Bench Press - Close Grip (Barbell)
Set 1: 190 lbs × 9
Set 2: 190 lbs × 8
Set 3: 190 lbs × 7
Note: Perform before dips week 2. Did first and burned out triceps

Lateral Raise (Cable)
Set 1: 15 lbs × 12
Set 2: 15 lbs × 12
Set 3: 15 lbs × 12
Note: Single arm

Cable Crunch
Set 1: 80 lbs × 17
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Note: Standing

Wrist Roller
Set 1: 15 lbs × 3
Set 2: 15 lbs × 3
Set 3: 15 lbs × 3
Note: 1 rep = 1 up/down

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 17
Set 2: 37 lbs × 17

Workout notes: dips aren't a good chest movement. too much tricep. either do after close grip maybe higher rep
Workout notes:  or swap for week 2
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Week 1 Wednesday

Week 1 Wednesday
Wednesday 27 Jul 2022, 13:17

Stiff Leg Deadlift (Barbell)
Set 1: 300 lbs × 6
Set 2: 300 lbs × 6
Set 3: 300 lbs × 6

Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10
Set 3: 390 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 18

Lat Pulldown (Cable)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 11
Set 3: 175 lbs × 10
Note: Neutral grip

Hip Adductor (Machine)
Set 1: 185 lbs × 16
Set 2: 185 lbs × 16
Set 3: 185 lbs × 15

Neck Extension
Set 1: 53 lbs × 17
Set 2: 53 lbs × 16
Set 3: 53 lbs × 12
Note: 24kg = 53

Tibialis Curl
Set 1: 67 lbs × 17
Set 2: 67 lbs × 16
Set 3: 67 lbs × 15

with Strong
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Week 1 Tuesday

Week 1 Tuesday
Tuesday 26 Jul 2022, 16:03

Seated Row (Cable)
Set 1: 100 lbs × 16
Set 2: 100 lbs × 16
Set 3: 100 lbs × 15
Note: To sternum for upper back involvement

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13
Note: Angle of 30

Seated Row (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12
Set 3: 180 lbs × 12

Pec Deck (Machine)
Set 1: 130 lbs × 17
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

Cable Crunch
Set 1: 90 lbs × 16
Set 2: 90 lbs × 15
Set 3: 90 lbs × 12
Note: Kneeling

Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 23
Set 2: 22.5 lbs × 22
Set 3: 22.5 lbs × 20

with Strong
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Week 1 Monday

Week 1 Monday
Monday 25 Jul 2022, 12:07

Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Set 3: 395 lbs × 10
Note: With extra pad for more ROM

Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 19
Set 3: 180 lbs × 18

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15

Bulgarian Split Squat
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Slow eccentric, 4 count
Note: Right hamstring sore from BJJ comp

Bicep Curl (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: EZ bar

with Strong
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Week 0.5 Wednesday

Week 0.5 Wednesday
Wednesday 20 Jul 2022, 16:00

Stiff Leg Deadlift (Barbell)
Set 1: 300 lbs × 6
Set 2: 300 lbs × 6

Squat (Machine)
Set 1: 390 lbs × 10
Set 2: 390 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 120 lbs × 20
Set 2: 120 lbs × 19

Tibialis Curl
Set 1: 60 lbs × 20
Set 2: 67 lbs × 15
Note: Internal cable cross is 1/2 weight. Doubling value.

Hip Adductor (Machine)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 15

Lat Pulldown (Cable)
Set 1: 175 lbs × 12
Set 2: 175 lbs × 11
Note: Neutral grip

Neck Extension
Set 1: 53 lbs × 16
Set 2: 53 lbs × 15
Note: 24kg = 53

with Strong
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Week 0.5 Tuesday

Week 0.5 Tuesday
Tuesday 19 Jul 2022, 14:53

Seated Row (Cable)
Set 1: 100 lbs × 14
Set 2: 100 lbs × 14
Note: To sternum for upper back involvement

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 14
Set 2: 60 lbs × 13
Note: Angle of 30

Seated Row (Machine)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 12

Pec Deck (Machine)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Note: Hoist machine, seat height 5. Poles at -1. Holding poles instead of handles.

Cable Crunch
Set 1: 80 lbs × 16
Set 2: 80 lbs × 16
Note: Kneeling

Skullcrusher (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 22.5 lbs × 22
Set 2: 22.5 lbs × 21

Workout notes: Half volume
with Strong
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Week 0.5 Monday

Week 0.5 Monday
Monday 18 Jul 2022, 13:49

Neck Extension
Set 1: 10 lbs × 50
Note: Warmup

Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Note: With extra pad for more ROM

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15

Bulgarian Split Squat
Set 1: 150 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: (+5 lbs) × 5
Set 3: (+5 lbs) × 3
Note: Slow eccentric, 4 count

Bicep Curl (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 13
Note: EZ bar

Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 18
Note: Feet slipping too much on belt calf raise

Workout notes: Half a week at partial volume prior to competition on Saturday
with Strong
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Deload Session

Deload Session
Friday 15 Jul 2022, 14:05

Cable Crunch
Set 1: 80 lbs × 12
Set 2: 80 lbs × 15
Set 3: 80 lbs × 10
Note: Standing

Seated Row (Machine)
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10

Copenhagen Plank
Set 1: (+15 lbs) × 15
Set 2: (+15 lbs) × 12

Neck Extension
Set 1: 53 lbs × 16
Set 2: 53 lbs × 12
Note: 53=24kg

Lateral Raise (Cable)
Set 1: 15 lbs × 8
Set 2: 15 lbs × 8
Note: Single arm
Note: FreeMotion machine 1:1, internal Hoist cable cross 1:2 ratio

with Strong
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Deload Session

Deload Session
Thursday 14 Jul 2022, 13:36

Squat (Barbell)
Set 1: 275 lbs × 5
Set 2: 315 lbs × 5
Note: Testing quad connection with the new Versa Lifts in the shoes

Squat (Machine)
Set 1: 360 lbs × 5
Set 2: 360 lbs × 5

Chest Dip
Set 1: (+45 lbs) × 7
Set 2: (+45 lbs) × 10
Set 3: (+45 lbs) × 10
Note: Testing for mind muscle connection

Neck Extension
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20

with Strong
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Deload Session

Deload Session
Wednesday 13 Jul 2022, 13:30

Seated Row (Cable)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Note: To upper chest

Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 10
Note: Seat angle: 30
Note: Try to maximize bottom end ROM and eccentric with a controlled descent and sight pause.

Seated Row (Machine)
Set 1: 185 lbs × 6
Set 2: 185 lbs × 6

Pec Deck (Machine)
Set 1: 110 lbs × 15
Set 2: 130 lbs × 15
Note: Seat height: 5. Hoist

Cable Crunch
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Note: Kneeling. Focus on rep quality and flexing the torso

Skullcrusher (Barbell)
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Note: Assumption: EZ bar = 30 lbs

Workout notes: basically Tuesday session
with Strong
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Deload Session

Deload Session
Tuesday 12 Jul 2022, 14:30

Leg Press
Set 1: 410 lbs × 5
Set 2: 410 lbs × 5
Note: Extra ROM with pad

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 10
Set 2: 27.5 lbs × 10

Nordic Curl
Set 1: 4 reps
Set 2: 4 reps
Note: Slow eccentric, 4 count

Standing Calf Raise (Dumbbell)
Set 1: 168 lbs × 15
Set 2: 168 lbs × 15
Note: Belt calf raise with dip belt
Note: 168=36+40 kb

Bicep Curl (Barbell)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Note: EZ bar. Assume weighs 30 lbs
Note: Aim for like 5-7 RIR. Can probably start around 60x12-15

Workout notes: mostly Monday stuff
with Strong
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Week 5 Friday

Week 5 Friday
Saturday 9 Jul 2022, 08:18

Bent Over Row (Barbell)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10
Set 3: 205 lbs × 10
Set 4: 205 lbs × 9

Tibialis Curl
Set 1: 57 lbs × 25
Set 2: 57 lbs × 21
Set 3: 57 lbs × 21
Note: Before incline to get some rest

Incline Bench Press (Barbell)
Set 1: 165 lbs × 10
Set 2: 165 lbs × 9
Set 3: 165 lbs × 7

Neck Extension
Set 1: 44 lbs × 32
Set 2: 44 lbs × 27
Set 3: 44 lbs × 23

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 18
Set 3: 195 lbs × 18
Note: Trap bar

Pullover (Dumbbell)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 15
Set 3: 90 lbs × 1474

Copenhagen Plank
Set 1: (+10 lbs) × 16
Set 2: (+10 lbs) × 16
Set 3: (+10 lbs) × 16

Workout notes: barbell rows very fatiguing
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Week 5 Thursday

Week 5 Thursday
Friday 8 Jul 2022, 13:30

Reverse Fly (Machine)
Set 1: 150 lbs × 17
Set 2: 150 lbs × 16
Set 3: 150 lbs × 14
Note: Using star Trac. Seat 4

Bench Press (Barbell)
Set 1: 240 lbs × 7
Set 2: 240 lbs × 7 @ 10.0
Set 3: 240 lbs × 6 @ 10.0
Note: Swap out for better chest movement next meso

Bench Press - Close Grip (Barbell)
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 9

Supine Hip Flexion (Cable)
Set 1: 40 lbs × 16
Set 2: 40 lbs × 16
Set 3: 40 lbs × 16
Set 4: 40 lbs × 16

Lateral Raise (Cable)
Set 1: 13 lbs × 15
Set 2: 13 lbs × 15
Set 3: 13 lbs × 14
Set 4: 13 lbs × 13
Note: Trying single arm due to availability of equipment. Decent.

Cable Crunch
Set 1: 80 lbs × 20
Set 2: 80 lbs × 20
Set 3: 80 lbs × 20
Note: Standing. Didn't have equipment for weighted situp and hanging leg raise painful in left front shoulder.

Wrist Roller
Set 1: 37 lbs × 40
Set 2: 37 lbs × 40
Set 3: 37 lbs × 40
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Note: Next meso maybe only one length
Note: Consider swapping for something else. Maybe using the gi fragments

with Strong
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Week 5 Wednesday

Week 5 Wednesday
Wednesday 6 Jul 2022, 15:10

Stiff Leg Deadlift (Barbell)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Set 4: 315 lbs × 6

Squat (Machine)
Set 1: 405 lbs × 10
Set 2: 405 lbs × 10
Set 3: 405 lbs × 10
Set 4: 405 lbs × 10

Seated Calf Raise (Plate Loaded)
Set 1: 125 lbs × 20
Set 2: 125 lbs × 18
Set 3: 125 lbs × 18
Set 4: 125 lbs × 18

Neck Extension
Set 1: 44 lbs × 27
Set 2: 44 lbs × 23
Set 3: 44 lbs × 22

Hip Adductor (Machine)
Set 1: 185 lbs × 18
Set 2: 185 lbs × 17
Set 3: 185 lbs × 17
Set 4: 185 lbs × 16
Note: Slight hold at the top

Tibialis Curl
Set 1: 57 lbs × 24
Set 2: 57 lbs × 20
Set 3: 57 lbs × 20

Lat Pulldown (Cable)
Set 1: 180 lbs × 12
Set 2: 180 lbs × 11
Note: Neutral grip
Note: Cut one set, super long and tiring session

with Strong
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Week 5 Tuesday

Week 5 Tuesday
Tuesday 5 Jul 2022, 12:25

Face Pull (Cable)
Set 1: 165 lbs × 17
Set 2: 165 lbs × 17
Set 3: 165 lbs × 16
Note: Seated on the ground

Chest Press (Machine)
Set 1: 200 lbs × 15
Set 2: 200 lbs × 14
Set 3: 200 lbs × 13
Set 4: 200 lbs × 13
Set 5: 200 lbs × 12
Note: Added set week 2, 4

Seated Row (Machine)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 12
Set 3: 185 lbs × 12
Set 4: 185 lbs × 12
Set 5: 185 lbs × 12
Note: Added a set week 2, 4

Cable Crossover
Set 1: 33 lbs × 17
Set 2: 33 lbs × 16
Set 3: 33 lbs × 12
Note: Myo-rep match set 2,3

Cable Crunch
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15
Note: Focus on rep quality and flexing the torso

Skullcrusher (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 16
Set 3: 65 lbs × 15
Note: Assumption: EZ bar = 30 lbs

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 22
Set 2: 25 lbs × 22
Set 3: 25 lbs × 20

with Strong
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Week 5 Monday

Week 5 Monday
Monday 4 Jul 2022, 14:02

Leg Press
Set 1: 410 lbs × 10
Set 2: 410 lbs × 10
Set 3: 410 lbs × 10
Set 4: 410 lbs × 10
Note: Added a set week 2

Lateral Raise (Dumbbell)
Set 1: 27.5 lbs × 15
Set 2: 27.5 lbs × 15
Set 3: 27.5 lbs × 15
Set 4: 27.5 lbs × 15
Note: Added a set week 2

Bulgarian Split Squat
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Note: Add a set week 3

Standing Calf Raise (Dumbbell)
Set 1: 168 lbs × 20
Set 2: 168 lbs × 19
Set 3: 168 lbs × 18
Set 4: 168 lbs × 18
Note: Belt calf raise with dip belt
Note: Added back in third set week 3, fourth set week 4
Note: 168=36+40 kb

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 4 reps
Note: Slow eccentric, 4 count
Note: Added a set week 3
Note: Increased difficulty with hands at shoulder level

Bicep Curl (Dumbbell)
Set 1: 30 lbs × 16
Set 2: 30 lbs × 15
Set 3: 30 lbs × 15
Note: Myo-rep matched set 3

with Strong
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Week 4 Friday

Week 4 Friday
Saturday 2 Jul 2022, 11:19

Bent Over Row (Barbell)
Set 1: 200 lbs × 10
Set 2: 200 lbs × 10
Set 3: 200 lbs × 9
Set 4: 200 lbs × 8

Incline Bench Press (Barbell)
Set 1: 165 lbs × 9
Set 2: 165 lbs × 8
Set 3: 165 lbs × 6
Note: Should have taken more rest but also really tough after bench yesterday.

Copenhagen Plank
Set 1: (+5 lbs) × 16
Set 2: (+5 lbs) × 15
Set 3: (+5 lbs) × 15

Pullover (Dumbbell)
Set 1: 85 lbs × 17
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

Shrug (Barbell)
Set 1: 185 lbs × 18
Set 2: 185 lbs × 18
Set 3: 185 lbs × 16
Note: Trap bar

Tibialis Curl
Set 1: 53 lbs × 24
Set 2: 53 lbs × 22
Set 3: 53 lbs × 20

Neck Extension
Set 1: 44 lbs × 27
Set 2: 44 lbs × 23
Set 3: 44 lbs × 20

Workout notes: incline the day after big bench is not going well
with Strong
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Week 4 Thursday

Week 4 Thursday
Friday 1 Jul 2022, 13:04

Bench Press (Barbell)
Set 1: 240 lbs × 7
Set 2: 240 lbs × 6
Set 3: 240 lbs × 6
Note: Swap out for better chest movement next meso

Bench Press - Close Grip (Barbell)
Set 1: 195 lbs × 10
Set 2: 195 lbs × 9 @ 10.0
Set 3: 195 lbs × 9 @ 10.0

Reverse Fly (Machine)
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 13
Note: Using star Trac. Seat 4

Lateral Raise (Cable)
Set 1: 13 lbs × 14
Set 2: 13 lbs × 14
Set 3: 13 lbs × 13
Set 4: 13 lbs × 11
Note: Very heavy. Maybe an alternative set up? Cables getting stuck on each other. Single arm perhaps
Note: Trying single arm due to availability of equipment. Decent.

Supine Hip Flexion (Cable)
Set 1: 37 lbs × 16
Set 2: 37 lbs × 16
Set 3: 37 lbs × 16
Set 4: 37 lbs × 16

Wrist Roller
Set 1: 33 lbs × 40
Set 2: 33 lbs × 40
Set 3: 33 lbs × 30
Note: With cable machine (FreeMotion)
Note: One length is roughly 20 rolls
Note: Next meso maybe only one length

Sit Up
Set 1: (+55 lbs) × 17
Set 2: (+55 lbs) × 17
Set 3: (+55 lbs) × 15

Workout notes: lots of fatigue. standup session this morning
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