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3/28

AM

1a. Deadlift (275) 2-3-5
1b. Press (32kg) 2-3-5

2. Skater Squats - BW - Progressing depth 3x4
3. 1-leg SLDL 35x8, 53x8, 70x8
4. TB farmer's march (185) x30, (225) x 2x30

3/27

1a. Gliding Leg Curls 3x8
1b. Ring assisted sissy squats 3x8
2. Pullups (BW) 2-3-5
3. KB Row (32kg) 3x12
4a. Ring Tricep Extensions 2x15
4b. Ring bicep stretch 2x20 sec
5a. RFESS focus...

3/25/2024

1. Press (24kg) 15,13, (35lbs) 18-5-5
2. Stepup glute focused (BW) 15,15
3a. Isometric KB bicep curl (35lbs) 3x10 secs
3b. Isometric top ring dip hold (BW) 3x10 secs
4a. Ring...

3/21

1. TB Deadlift Low Handles (315) 5x5
2a. Pullups (BW) 3x5
2b. Weighted CG Pushups (+40) 3x10
3a. Ring Facepull 2x10
3b. Semi-Pike pushup 2x10
4a. Sumo stack squat (135) 3x10-12
4b. BB...

3/20

1. Press (32kg) 4x6
2a. KB Swing (32kg) 4x8
2b. KB Row (32kg) 4x8
3. RFESS Isometrics (70lbs) x8-10 seconds, (95) x 8-10 seconds
4. RFESS (45) x 10, Goblet (35) x 12
5a. Ring...

3/18 Full Body High Volume Day

1a. TB Deadlift low handles (255) 10,10,10,8,7
1b. KB Press (24kg) 10,10,10,8,7

2a. Ring Facepull 4x10
2b. BB Curl (35?) 4x10
2c. Seated Band Abduction...

3/15

1. Press (24kg) 12,12,8
2a. Trap Bar RFESS (95) 6,8 , (BW) 2x12
2b. Pullups (BW) 4x6
3a. BB Curl (35?) 3x12
3b. Ring Pushups 3x12
3c. Ring Facepulls 3x12
4. Pulse / Semi-sissy...

3/14/2024

1. Trap Bar Deadlift - low handles (275)x5, (295)x2x5
2a. Tricep Pushups (+40) 2x10, (BW) 2x18
2b. KB 1-arm row (32kg) 4x10
3a. 1-leg deadlift (35) 3x8
3b. Ring Facepull (BW) 3x10...

3/13

1a. KB Press (32kg) 2x6
1b. Pullups (BW @200) 2x6

2a. KB Press (24kg) 12,10
2b. Ring assisted chinups 10,8

2a. Pushup into Downward Dog 3x10
2b. Ring curl variations [still trying...

3/11 Hypertrophy Lower

1a. Ring assisted Sissy Squats (BW) 3x10 [basically negatives with a little help at the bottom]
1b. Band TKE (Red Thick Band) 3x20

2a. RFESS (25/25) 2x10
2b. ...

3/8 Easy Strength - Forgot to write everything down

3/10 Hypertrophy Upper

1a. Pullups (BW) 8,7 - Ring 6,6
1b. Ring Dip Negatives 6,4 --> Weighted Pushup 10,10

2a. Sh. Press...

3/7 Easy Strength

1a. KB Swing (32kg) 4x6
1b. Band Hip Thrust (205) 4x10
1c. TB Squat low handles (185) 2x3, (205) 2x3

2. Ring Dip Progression 3 sets [some holds and negatives, followed...

3/6 Easy Strength

1a. TB deadlift low handles (255) 2-3-5
1b. Press (32kg) 2-3-5
1c. Pullup (BW) 2-3-5

2a. RFESS (+35) 2x10
2b. Semi Pike Pushups / Regular Pushups (BW) 2x8/7
2c. ...

3/5 Hypertrophy Lower

1a. Band glute kickbacks (Black) 3x10
1b. Band hip thrust w/band around knees (205) 3x15
2. Low Handle TB Deadlift, more glute focused with slow eccentric (275) ...

3/4 Hypertrophy Upper

1a. Pullups (BW) slow eccentric 4x6
1b. Press (24kg) slow eccentric 10, 5-5, 5-5
2a. 1-arm ring row 4x8
2b. Pushup into downward dog 4x8 (sort of like a modified...

3/2 Easy Strength "Easy Day"

1a. TB Deep Squat (95) 3x10
1b. Supine Band Hip Abduction 3x10
1c. Banded Glute Bridge hamstring focus 3x10

2. Press 24kg 2-3-5-10

3. 1-arm ring row 2-3-5-5

3/1 Easy Strength Power easy workout

1a. Pullup (BW) 6x2
1b. Jumping or Power TB Deadlift (145) 6x2
2a. Pushups (BW) 5-10-15-15-10-5
2b. Glutes

2/29 Easy Strength Day 2

1. Press (32kg) 1-2-3-4-5 = 15 reps
2. Glute activation circuit
3. RFESS (+25) 1-2-3-4-5-12 = 27 reps
4a. TB March (165) 3x10
4b. Assisted Dip on toes 3x8

PM

2/28 Easy Strength Day 1

1. Press (32kg) 3x3
2a. Paused TB Squats Deep (165) 3x3
2b. Stepups (+25) 3x5
3a. Pullups (BW) 2-3-5
3b. Dip Progression 3x 2 negatives, 5 assisted

2/27 Hypertrophy Lower

1a. RFESS (+25) 8x4
1b. TB Squat Deep with pause (145) 8x4
2a. Ring Gliding Leg Curls 4x10
2b. Band TKE (Red Thick Band) 20,25