2/19/25 SESSION 1 TIME: 0812 hrs DURATION: 81 minutes POWERLIFTING Cycle 3 Week 1 Day 1 Warm-up 3' C2 Rowing Main BACK SQUAT warm-up sets 10 @ empty bar, 5 @132, 5 @176 lbs. work sets 5/3 @220, 5/2 @240 lbs. BENCH PRESS warm-up sets 20 @ empty bar, 10 @110 lbs. work sets 5/2 @190, 5/1 @200, 5/1 @21...

2/7/25 SESSION 1 TIME: 0635 hrs DURATION: 88 minutes TB OPERATOR Cycle 1 (this year) Week 6 Day 3 Warm-up 3' C2 Rowing Main BACK SQUAT warm-up sets 10 @ empty bar, 5 @132, 5 @176, 3 @220, 2 @275 lbs. work sets 1 @297, 1 @308, 1 @320 lbs. PR!!! BENCH PRESS warm-up sets 20 @ empty bar, 10 @132, 5 @17...

2/5/25 SESSION 1 TIME: 700 LT DURATION: 65 minutes TB OPERATOR Cycle 1 (this year) Week 6 Day 2 Warm-up 3' C2 CrossBike Main BACK SQUAT warm-up sets 10 @ empty bar, 5 @132, 5 @176, 3 @220 lbs. work sets 2/2 @275, 2 @286, 2 @297 lbs. PR!!! BENCH PRESS warm-up sets 20 @ empty bar, 10 @132, 5 @176, 3 @...

2/5/25 SESSION 1 TIME: 700 LT DURATION: 65 minutes TB OPERATOR Cycle 1 (this year) Week 6 Day 2 Warm-up 3' C2 CrossBike Main BACK SQUAT warm-up sets 10 @ empty bar, 5 @132, 5 @176, 3 @220 lbs. work sets 2/2 @275, 2 @286, 2 @297 lbs. PR!!! BENCH PRESS warm-up sets 20 @ empty bar, 10 @132, 5 @176, 3 ...

2/4/25 SESSION 1 TIME: 838LT DURATION: 25 minutes CONDITIONING Warm-up 5' C2 Rowing (PM5, 1100m) Main 5 Rounds Weighted Chin-ups, 7,6,5,4,4 @22 lbs # reps in rounds Kettlebells Clean & Press, 5 @2x44 lbs Battling Ropes, 30 seconds Dips, 10x Windshield Wipers, 10x NOTES There were no stops, at l...

2/3/25 SESSION 1 TIME: 739 LT DURATION: 83 minutes TB OPERATOR Cycle 1 (this year) Week 6 Day 1 Warm-up 5' C2 Rowing (PM5, 1020m) Main BACK SQUAT warm-up sets 10 @ empty bar, 5 @132, 5 @176, 3 @220 lbs. work sets 2/5 @275 lbs. BENCH PRESS warm-up sets 20 @ empty bar, 10 @132, 5 @176, 3 @220 lbs. wo...

2/1/25 SESSION 1 TIME: 653 LT DURATION: 52 minutes Warm-up 3' C2 Rowing (PM4, 620m) Main 5x Supersets Pull-ups, 7,6,5,4,4 Lying Leg Curls, 8 @100, 115, 132, 132, 150 lbs. 2x Supersets Incline Bench Press, 20 @empty bar, 10 @90 lbs. GHD Leg Curls, 12, 13 3x Supersets Incline Bench Press, 8 @155 lbs....

1/31/25 SESSION 1 TIME: 616 LT DURATION: 75 minutes TB OPERATOR Cycle 1 (this year) Week 5 Day 5 Warm-up 3' C2 Rowing (780m) Main BACK SQUAT warm-up sets 10 @ empty bar, 5 @110, 5 @176, 5 @220 lbs. work sets 3/5 @253 lbs. BENCH PRESS warm-up sets 20 @ empty bar, 10 @132, 5 @176 lbs. work sets 3/5 @...

1/30/25

SESSION 2
TIME: 1415 LT
DURATION: 35 minutes
RUNNING

• Distance 5 km
• Avg Pace 6:57 /km
• HR avg/peak 149/158

1/30/25 SESSION 1 TIME: 854 LT DURATION: 53 minutes Warm-up OHP, 20@empty bar, 10@66 lbs. Main BARBELL OVERHEAD PRESS 8/6 @110 lbs., RI 1 minute STANDING LANDMINE PRESS 3 sets: 10/3 @44, 8/3 @55, 6/3 @66, RI 2 minutes, BARBELL CURLS 6/7 @66 20/1 @66, max rep set HAMMER TIRE SLAMS 3x 1 minute @22 lb...