July 25-30, 2022 Training Log
Monday (7/25/22)
Morning
Warm-up
30 Ab machine crunches
30 band pullaparts
20 back extensions
Workout
Hamstring Curl: 8,15,25
Leg Extension: 4x10 (10 sec hold at the top of the last rep)
SSB Squat: 3x10 (140,230,305)
Romanian Deadlifts: 15,15,10 (135, 225, 300) only doing the midrange of the rep
Belt Squat: 2x20 (135,185) (heels elevated)
Reverse Hyperextension: 2x20
Reverse sled drag: 200 total yards
Afternoon
2-hour hike
Tuesday (7/26/22)
Morning
Warm-up
40 Ab machine crunches
20 Face pulls
T-spine mobility
Workout
Camber Bar Row: 3x8 (135lb)
Prime Chest-supported row: 4x12 (3 plates)
Prime lat-pulldown: 4x12 (3 plates)
DB floor press: 4x8 (80s)
Dips: 20,10,10
Band triceps extension: 3x20
Prime preacher curl: 2x20
Afternoon
2 hour hike
Wednesday (7/27/22)
Morning
2 hour hike
Thursday (7/28/22)
Morning
Warm-up
20 ITWs with DBs
20 Ab machine crunches
T-spine mobility
Workout
Close Grip Spoto Press: 4x8 (135, 135, 205, 185lb)
DB incline bench: 8,12,15 (85s,65s,45s)
Chain push-up drop set: 1x max reps (2 chains, 1 chain, BW)
Prime Chest-supported row: 3x15 (2 plates)
DB Shrugs: 8,15,25 (90s,80s,65s)
DB reverse fly: 2x15 (chest supported)
Cable triceps extensions: 3x20
DB pullovers: 2x20 (30lb)
Afternoon
2 hour hike
Friday (7/29/22)
Morning
Warm-up
30 Ab machine crunches
20 back extensions
10 Neck extensions (every direction)
Workout
Box jump: 3x3 (40in)
Banded speed deadlifts: 10x3 (315lb + black band on both sides)
Hack Squats: 4x12
Snatch grip back extensions: 2x15 (100lb)
Saturday (7/30/22)
Morning
3 hour Ruck at the Total Archery Challenge
Notes:
This is the third 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. Calories everyday hovered between 3000 and 4000.