July 25-30, 2022 Training Log

Monday (7/25/22)

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: 4x10 (10 sec hold at the top of the last rep)

  3. SSB Squat: 3x10 (140,230,305)

  4. Romanian Deadlifts: 15,15,10 (135, 225, 300) only doing the midrange of the rep

  5. Belt Squat: 2x20 (135,185) (heels elevated)

  6. Reverse Hyperextension: 2x20

  7. Reverse sled drag: 200 total yards

Afternoon

  1. 2-hour hike

Tuesday (7/26/22)

Morning

Warm-up

  1. 40 Ab machine crunches

  2. 20 Face pulls

  3. T-spine mobility

Workout

  1. Camber Bar Row: 3x8 (135lb)

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

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

  4. DB floor press: 4x8 (80s)

  5. Dips: 20,10,10

  6. Band triceps extension: 3x20

  7. Prime preacher curl: 2x20

Afternoon

  1. 2 hour hike

Wednesday (7/27/22)

Morning

  1. 2 hour hike

Thursday (7/28/22)

Morning

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, 205, 185lb)

  2. DB incline bench: 8,12,15 (85s,65s,45s)

  3. Chain push-up drop set: 1x max reps (2 chains, 1 chain, BW)

  4. Prime Chest-supported row: 3x15 (2 plates)

  5. DB Shrugs: 8,15,25 (90s,80s,65s)

  6. DB reverse fly: 2x15 (chest supported)

  7. Cable triceps extensions: 3x20

  8. DB pullovers: 2x20 (30lb)

Afternoon

  1. 2 hour hike

Friday (7/29/22)

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. Banded speed deadlifts: 10x3 (315lb + black band on both sides)

  3. Hack Squats: 4x12

  4. 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.