What I Want to Do I Do Not Do

Hey, are you still training for that meet in November? How’s your gym going?

Enjoying this log it’s pretty interesting, keep it up!

Comp. Bench
45x2x10, 95x10, 135x10, 165x4x4
Reverse Band Bench
185x6, 215x3x6
Skullcrusher
25’s x4x12
Hammer Curls/Band Flys
25x4x15

Yes. I believe it’s the second week in November, so I’m doing two 10-week off season blocks, then one 10-week peak block. I want to do another meet in the 198’s before trying to move up to the next weight class. So I’m hoping for a low to mid 1200’s total in November.
The gym is open and slowly gaining some momentum. It’s a ton of work, but by far the most rewarding work I have done yet. Dealing with the city, county, and state has been new to me and the most challenging aspect. Everyone wants money for something. And I’ve also seen how important it is to separate my business from my friendships. As in friends thinking they can ask for discounts and favors, which was surprising at first, but I know I have to be fair across the board and hold firm on pricing, availability, guests, etc…
It’s called Treasure Coast Fitness Club if you wanted to check it out on Facebook.
And thank you for asking!!
How’s your training going?

That sounds good I’m looking forward to seeing how you do.

I’ve just checked the gym out on Facebook and it looks great, I’d love a gym like that near me. I’m sure if you keep working at it things will go great and as nice as it is to help your friends you’ve got to make a living.

My training is going great thank you. All the best.

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High Bar Squat
45x2x10, 135x10, 165x10, 205x4x4
Wide Stance Box Squat
45x10, 135x6, 225x6, 275x3x6
Goodmorning
135x4x12
Sled Work

Power Clean
up to 190
RFESS w/ one 10kg kettlebell
4x12 each leg
Strict Press
45x10, 85x4, 115x4x4
Close Grip Bench
45x2x10, 95x6, 135x6, 185x6, 175x2x6
Band Leg Extension
100 each leg

Snatch
worked up to a single w/ 140 PR!
Sumo Deadlift
140x10, 185x5, 225x3, 255x5x1
Rack Pull
135x6, 225x6, 315x6, 415x2x6
Bent Row
95x6, 145x3x15
Farmers Carry
28kg kettlebell one hand a few trips

Comp Bench
45x2x10, 95x10, 120x5x1
Reverse Band Bench
135x6, 185x6, 235x2x6
Skullcrusher
25x15, 75x3x15
Hammer Curl 25’s/ Band Flys
4x18 each

Comp Squat
45x2x10, 135x10, 185x5, 225x5x1
Wide Stance Box Squat
45x6, 135x6, 225x6, 285x2x6
Goodmorning
135x3x15
Airdyne
10 minutes

Power Clean
up to a single at 200, PR!
Front Squat
95x3, 185x1, 225x1, 260x1
Strict Press
45x2x10, 80x5x1
Floor Press
45x2x10, 135x10, 200x2x6
Band Leg Extension
100 each leg

Muscle Snatch
up to one at 135
Snatch Grip Deadlift
140x3, 225x3, 275x3x3
Rack Pull
135x6, 225x6, 315x6, 405x4x6
Bent Row
95x5, 155x3x10
BTN Snatch Grip Push Press
up to a single with 215

Comp Bench
45x2x10, 135x10, 165x5, 185x3x3
Reverse Band Bench
185x6, 225x4x6
Skullcrusher
80x3x10
Hammer Curl 25’s/ Band Fly
4x20 each

Messed around a little bit. Did…

Push Press
up to a single with 191

Thruster
up to one with 165
High Bar Squat
45x2x10, 135x10, 185x5, 225x3x3
Low Bar Wide Stance Box Squat
45x6, 135x6, 225x6, 280x4x6
Goodmorning
155x3x10

Circuit x5
12 Dumbbell Thrusters (25’s)
4 Sled Push (only 1 plate on the sled)

…I am currently very unconditioned

Between yesterday and today…

Power Snatch
up to one with 145. Sloppy but a PR
Power Clean
up to one with 202, PR
Jerk Dip
155x3x5
Strict Press
45x2x10, 75x3, 115x3, 130x3x3, 155x1, 166x1
Close Grip Bench
45x2x10, 95x6, 135x6, 175x4x6
RFESS
30lb kettlebell 3x10 each leg
Band Leg Extension
100 total each leg

Some jump rope and pull-ups.

Split this between AM and PM…

Power Snatch
up to one with 140
Snatch Grip Deadlift
135x5, 185x5, 245x5x5
Power/Muscle Snatch
65lbs x 50 reps (5:15)
Rack Pull
135x4, 225x4, 315x4, 365x4, 425x4x4
Standing Band Leg Adduction
60 each leg
Bent Row
95x5, 115x5, 153x4x10
Push Press
45x5, 135x3, 150x5x1
Farmers Carry
a few trips with 205 on the trap bar
Airdyne
5 minutes at a moderate pace

Bench Press
45x2x10, 135x10, 165x5x5

  • did band rows and wrist extensions in between all bench sets -
    Reverse Band Bench
    225x4, 245x2, 230x2x4
    Skullcrusher
    80x4x10
    Hammer Curls/ Band Flys
    55x4x20/ 100 total

For fun.

Circuit x4
10 Hang Power Cleans 95lbs
6 Lunges
8 Dips
30 Double Unders
8 Rear Delt Flys 25lb DB
10 V-up with a 10lb plate

From PM yesterday…

Strict Press
45x2x10, 65x8, 85x6, 105x5, 120x5x5
Sumo Deadlift
105x4, 175x3, 265x2, 355x1, 405x1, 455x3

And today’s stuff…

Front Squat
45x2x10, 135x3, 185x1, 235x1, 255x1
High Bar Squat
45x10, 135x10, 185x5, 200x5x5
Floor Press
45x10, 95x4, 145x4, 185x4, 195x4, 200x4, 205x4, 210x4
Band Leg Extension
100 total

Power Clean
up to one with 195, not a good day
Wide Stance Box Squat
45x4, 135x4, 225x4, 300x4x4
Goodmorning
145x4x10

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