July 18-23, 2022 Training Log

Monday (7/18/22)

Morning

Warm-up

  1. 30 Ab machine crunches

  2. 30 band pullaparts

  3. 20 back extensions

Workout

  1. Hamstring Curl: 8,15,25

  2. Leg Extension: 3x10 (10 sec hold at the top of the last rep)

  3. SSB Squat: 3x10 (135,225,275)

  4. Romanian Deadlifts: 3x15 (135, 225, 275) only doing the midrange of the rep

  5. Belt Squat: 3x20 (135,225,225)

  6. Reverse Hyperextension: 3x20

Afternoon

  1. 2-hour hike

Tuesday (7/19/22)

Morning

Warm-up

  1. 40 Ab machine crunches

  2. 20 Face pulls

  3. T-spine mobility

Workout

  1. Chest-supported row: 4x12 (1 plate and a quarter)

  2. Prime lat-pulldown: 4x12 (3 plates)

  3. DB rows: 3x8 (80lb) focus on scapular retraction

  4. DB floor press: 4x8 (70s)

  5. Dips: 3x10

  6. Cable SA pec fly: 3x15/arm

  7. Cable triceps extensions: 2x20

  8. DB curls: 2x20 (35s)

Afternoon

  1. 2 hour hike

Wednesday (7/20/22)

Morning

  1. 2 hour hike

Thursday (7/21/22)

Morning

  1. 2 hour hike

Friday (7/22/22)

Afternoon

Warm-up

  1. 20 ITWs with DBs

  2. 20 Ab machine crunches

  3. T-spine mobility

Workout

  1. Close Grip Spoto Press: 4x8 (135, 135, 185, 185lb)

  2. DB incline bench: 8,12,15 (80s,60s,40s)

  3. Prime Machine Chest press: 8,15,25

  4. Prime Chest-supported row: 4x12 (3 plates)

  5. DB Shrugs: 8,15,25 (85s,75s,65s)

  6. Yoke Zercher Carry: 3x25yds (300lbs)

  7. SA Cable triceps extensions: 2x20 per arm

  8. Upright rows: 2x20 (70lb)

Saturday (7/23/22)

Morning

Warm-up

  1. 30 Ab machine crunches

  2. 20 back extensions

  3. 10 Neck extensions (every direction)

Workout

  1. Box jump: 3x3 (40in)

  2. Speed deadlifts: 8x5 (315lb)

  3. Hack Squats: 3x12

  4. Snatch grip back extensions: 2x15 (95lb)

  5. Farmer’s carry: 4x50yd (135lb each hand)

  6. Arm over arm pull: 4x25yds (3 reds on the sled) (backpedal pull the sled back)

Notes:

This is the second week of a 4-week GPP off-season powerlifting program. Focus is on hypertrophy, movement patterns, and building a base so I can handle heavier weights later on. The hiking was for work. I was very tired and sore from all the hiking. I had to change the order of this weeks program because I had a lot of soreness from monday’s workout. Calories everyday hovered between 3500 and 4500.