Trey's Workout (Beta)
Linear Progression
Strength
PHASE
strength

rep range
- 1-5
- 85%-100%
- 1 RM
WHY?
- Force Production
- Neural Efficiency
- Myofribrallar Hypertrophy
energy system
Phosphocreatine
Carbs
Lactic Acid
Fats
Personal Records (1RM)
- SQ / 310
- BP 210
- DL / 275
estimated 1 rms
- Press 135
Strength
PHASE
5/6
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x140, 200, 265.... 1x1x300
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 5x3x315
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 155, 180- (3mins Rest)
- C2 Pullups Overhand 3x6x10
- C3 Kb Hip Shift 3x8e
- D1 DL 4x5x135, 185, 245, 290 (3mins Rest)
Strength
PHASE
5/3?
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x140, 200, 265.... 1x1x300
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 5x3x310
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 155, 180- (3mins Rest)
- C2 Pullups Overhand 3x6x10
- C3 Calf projections 3x8x25
Strength
PHASE
Conditioning 4/21-5/?
A (After Bench Day)
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Trap Bar Carry 3xD/bONCEx195
- B2 TEMPO Chaos Pushup 3x4 (3s up 3s down, Thick blue band, 6 holes up on West side)
- B3 Leg Sweep 3x8e
- C1 Running Or Fan Bike 10x30sOn(BALLS to the WALLS)/ 1min off
B Day (after Overhead press Day)
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Half Kb Windmill 3x8ex 18-26
- B2 ScaT Pull 3x8
- C1 Running Or Fan Bike 10x30sOn(BALLS to the WALLS)/ 1min off
- D1 Hand Stand Hold 3x20s
- D2 Bicycle 3x20tot
Strength
PHASE
4/27
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185, 250.... 1x1x285
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 4x3x305
- B2 Ham Press 3x5x5s hold
- C1 Press 2x5x85, 110... 4x3x130- (3-5mins Rest)
- C2 Chins 1x5xBW 4x5x30
- C3Clam Shell 3x8e
Strength
PHASE
4/25
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 195, 255.... 1x1x290
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x300
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 150, 177.5- (3mins Rest)
- C2 Pullups Overhand 3x8x7.5
- C3 Calf projections 3x8
- D1 DL 3x5x170, 225, 285
Strength
PHASE
4/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185, 250.... 1x1x285
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x295
- B2 Ham Press 3x5x5s hold
- C1 Press 2x5x85, 105... 3x3x127.5- (3-5mins Rest)
- C2 Chins 1x5xBW 4x5x27.5
- C3Clam Shell 3x8e
B Day (after Overhead press Day)
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Half Kb Windmill 3x8ex 18-26
- B2 ScaT Pull 3x8
- C1 Running Or Fan Bike 10x30sOn(BALLS to the WALLS)/ 1min off
- D1 Hand Stand Hold 3x20s
- D2 Bicycle 3x20tot
Strength
PHASE
4/18
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185, 250.... 1x1x285
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x295
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 150, 177.5- (3mins Rest)
- C2 Db BOR 5x8x 20, 25, 35
- C3 Calf projections 3x8
- D1 Inch Worm 3x8 1 min Rest
Strength
PHASE
4/15
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x285
- B2 Ham Press 3x5x5s hold
- C1 Press 2x5x85, 105... 3x3x127.5- (3-5mins Rest)
- C2 Chins 1x5xBW 4x5x27.5
- C3 Kb Hip Shift 3x8e
- D1 DL 4x5x135, 175, 225, 270 (3mins Rest)
Strength
PHASE
4/13
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185, 245.... 1x1x275
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x290
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 150, 175- (3mins Rest)
- C2 Db BOR 5x8x 20, 25, 30-35
- C3 Calf projections 3x8
- D1 Inch Worm 3x8 1 min Rest
Strength
PHASE
4/11
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 245 1x1x275
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x285
- B2 Spiderman 3x5x5s hold
- C1 Press 1x5x95, 1x1x115 4x3 125(strict Press)
- C2 Chins 1x5xBW 4x5x25
- C3 Calf Projections 3x8x22 (Green Kilo Plate)
- D1 Bicycle 3x40total 1 min rest
Strength
PHASE
4/4
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x285
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 150, 175- (3mins Rest)
- C2 Pullups Overhand 3x8x7.5
- C3 Calf projections 3x8
- D1 DL 5x5x170, 225, 260
Strength
PHASE
4/4
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 245 1x1x275
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x285
- B2 Spiderman 3x5x5s hold
- C1 Press 1x5x95, 1x1x115 4x3 125(strict Press)
- C2 Chins 1x5xBW 4x5x25
- C3 Calf Projections 3x8x22 (Green Kilo Plate)
- D1 Bicycle 3x40total 1 min rest
Strength
PHASE
3/28
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x275
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 145, 172.5- (3mins Rest)
- C2 Pullups Overhand 3x8x15
- C3 Calf projections 3x8
- D1 Chin Hold Leg Raise 3x10
- D2 Stationary Bike 3x20total
Strength
PHASE
3/28
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 240 1x1x270
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x280
- B2 Spiderman 3x5x5s hold
- C1 Press 1x5x95 4x3 120(strict Press)
- C2 Chins 1x5xBW 4x5x22.5
- C3 Calf Projections 3x8x22 (Green Kilo Plate)
- D1 Bicycle 3x40total 1 min rest
Strength
PHASE
3/17-4/14
A (After Bench Day)
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Trap Bar Carry 3xD/bONCEx155
- B2 Breast Stroke Row 3x8x Yellow Band
- C1 Running Or Fan Bike 10x1minOn/ 30s off (as fast as you can go)
B Day (after Overhead press Day)
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Snatch Grip Overhead Carry 3xD/bOncex 85-95
- B2 FacePull Internal Rotation Grip 3x8x 50-60
- C1 Running Or Fan Bike 10x1mins On/30s off (as fast as you can go)
Strength
PHASE
3/18
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x275
- B2 Ham Press 3x5x5s hold
- C1 Bench 5x5x115, 145, 170- (3mins Rest)
- C2 Pullups Overhand 3x8x12.5
- C3 Calf projections 3x8
- D1 DL 4x5x135, 185, 215, 255
Strength
PHASE
3/10
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 170, 225 1x1x260
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x270
- B2 Spiderman 3x5x5s hold
- C1 Press 1x5x95 4x3115(strict Press)
- C2 Chins 1x5xBW 3x5x20
- C3 Calf Projections 3x8x10
- D1 Bicycle 3x36total 1 min rest
Strength
PHASE
3/7
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 170, 225 1x1x260
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x270
- B2 Spiderman 3x5x5s hold
- C1 Press 1x5x95 3x5x115
- C2 Chins 1x5xBW 3x5x17.5
- C3 Calf Projections 3x8
- D1 Bicycle 3x30total 1 min rest
Strength
PHASE
3/5
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x125, 185, 235.... 1x1x265
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x275
- B2 Ham Press 3x5x5s hold
- C1 Bench 1x5x140, 3x5x167.5- (3mins Rest)
- C2 Pullups Overhand 3x8x10
- C3 Calf projections 3x8
- D1 DL 4x5x135, 185, 215, 245?
Strength
PHASE
3/3
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 170, 225 1x1x260
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x270
- B2 Spiderman 3x5x5s hold
- C1 Press 3x5x112.5
- C2 Chins 3x5x15
- C3 Calf Projections 3x8
- D1 DL 4x5x135, 185, 205, 240?
Strength
PHASE
Conditioning 2/24-3/17
A
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Trap Bar Carry 3xD/bTWICEx120
- B2 Breast Stroke Row 3x8x Purple Band
- C1 Running Or Fan Bike 6x2mins On/1 min off (as fast as you can go)
B
- A1 Fan Bike Warmup 3x30s Low Only/30s Upper Body. 3 mins total
- B1 Snatch Grip Overhead Carry 3xD/bTWICEx 65-75
- B2 FacePull Internal Rotation Grip 3x8x 50-60
- C1 Running Or Fan Bike 6x2mins On/1 min off (as fast as you can go)
Strength
PHASE
2/29
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 165, 215.... 1x1x245
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x265
- B2 Ham Press 3x5x5s hold
- C1 Bench 1x5x140, 3x5x165- (3mins Rest)
- C2 Pullups Overhand 3x8x7.5
- C3 Clam Shell (w/ 2s Pause) 3x12xblack band
- D1 Full Crunch 3x15
- D2 Woodchop 3x10e
Strength
PHASE
2/26
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 170, 225 1x1x250
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x260
- B2 Spiderman 3x5x5s hold
- C1 Press 3x5x110
- C2 Chins 3x5x12.5
- C3 Calf Projections 3x8
- D1 DL 4x5x135, 185, 205, 240?
Strength
PHASE
2/24/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 165, 215.... 1x1x245
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x255
- B2 Ham Press 3x5x5s hold
- C1 Bench 1x5x135, 3x5x160- (3mins Rest)
- C2 Pullups Overhand 3x8x5
- C3 Clam Shell (w/ 2s Pause) 3x12xblack band
- D1 Full Crunch 3x15
- D2 Woodchop 3x10e
Strength
PHASE
2/22/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 165, 215
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x250
- B2 Ham Press 3x5x5s hold
- PRESS WARMUP SET 1x5x85
- C1 Press 3x5x105
- C2 Chins 3x5x10
- C3 Calf Projections 3x8
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
2/16/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 160, 210.... 1x1x235
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x245
- B2 Ham Press 3x5x5s hold
- C1 Bench 1x5x135, 3x5x155- (3mins Rest)
- C2 Pullups Overhand 3x8
- C3 Clam Shell (w/ 2s Pause) 3x12xblack band
- D1 Full Crunch 3x15
- D2 Woodchop 3x10e
Strength
PHASE
2/14/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x105, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x240
- B2 Ham Press 3x5x5s hold
- PRESS WARMUP SET 1x5x85
- C1 Press 3x5x100
- C2 Chins 3x5x5
- C3 Calf Projections 3x8
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
2/8/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x235
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x5x150- (3mins Rest)
- C2 Pullups Overhand 3x7
- C3 Clam Shell (w/ 2s Pause) 3x10xblack band
- D1 Chin Hold Leg Raise 3x14
- D1 Stationary Bike 3x26total
Strength
PHASE
2/7/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x225
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x5x145
- C2 Pullups Overhand 3x6
- C3 Clam Shell (w/ 2s Pause) 3x10xblack band
- D1 Chin Hold Leg Raise 3x14
- D1 Stationary Bike 3x26total
Strength
PHASE
2/2/22 Snow day
Strength
PHASE
1/31/22 Strength work reset
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x215
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x5x145
- C2 Pullups Overhand 3x6
- C3 Clam Shell (w/ 2s Pause) 3x10xblack band
- D1 Chin Hold Leg Raise 3x14
- D1 Stationary Bike 3x26total
Strength
PHASE
1/26/22 Strength work reset
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x95, 135, 185
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x210
- B2 Ham Press 3x5x5s hold
- PRESS WARMUP SET 1x5x80
- C1 Press 3x5x95
- C2 Chins 3x6xBW
- C3 Calf Projections 3x8
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
1/26/22 Strength work reset
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x205
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x5x140
- C2 Pullups Overhand Weighted 3x5
- C3 Clam Shell (w/ 2s Pause) 3x10xblack band
- D1 Chin Hold Leg Raise 3x14
- D1 Stationary Bike 3x26total
Strength
PHASE
Random workout because I don't know what you have been up to 1/24/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
Strength
PHASE
1/7/22
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat TEMPO(3s up and down) 3x5x45, 75, 95
- A3 Prayer Squat 3x5x5s hold
- B1 Tempo Squat 3x5x115
- B2 Ham Press 3x5x5s hold
- C1 Db Bench 3x5x40s-50s
- C2 Db BOR 3x5-8x40s-50s
- C3 Calf Projections 3x5
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
1/5/22
exercise-SETS X REPS X RESISTANCE
Strength
PHASE
1/3/22
Strength
PHASE
Workout A 12/22/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185 1x3x205
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x240
- B2 Spiderman 3x5x5s hold
- C1 Bench 3x5x145
- C2 Overhand Pullup 3x5x
- C3 Calf Projections 3x8
- D1 DL 4x5x135, 185, 205, 240
Strength
PHASE
Back From Break v4 12/20/21
exercise-SETS X REPS X RESISTANCE
- A1 Pushup Leg Raise 3x6e
- A2 Figure 4 GB 3x6e
- A3 Birddog Warmup 3x6e
- B1 RFE Squat 3x8-12e
- B2 Spiderman 3x8e
- C1 Press 3x5x105
- C2 Chins 3x8x5
- C3 Squat Press Out 3x8
- D1 GHR 3x8
- D2 Side Plank Leg Raise 3x8e
Strength
PHASE
Back From Break v3
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat TEMPO(3s up and down) 3x5x45, 75, 95
- A3 Prayer Squat 3x5x5s hold
- B1 Tempo Squat 3x5x115
- B2 Ham Press 3x5x5s hold
- C1 Db Bench 3x5x40s-50s
- C2 Db BOR 3x5-8x40s-50s
- C3 Calf Projections 3x5
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
Back From Break V2
exercise-SETS X REPS X RESISTANCE
Strength
PHASE
Back From Break
Strength
PHASE
Workout B 11/22/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x115, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x240
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x(3-5)x165
- C2 Pullups Overhand Weighted 3x5x12.5
- C3 Clam Shell (w/ 2s Pause) 3x10xblack band
- D1 Chin Hold Leg Raise 3x14
- D1 Stationary Bike 3x26total
Strength
PHASE
Workout A 11/17/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x105, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x235
- B2 Ham Press 3x5x5s hold
- C1 Press 3x5x110
- C2 Weighted Chins 3x5x17.5
- C3 Calf Raise 3x10x110 (Use Press Weight)
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x105, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x235
- B2 Ham Press 3x5x5s hold
- C1 Press 3x5x110
- C2 Weighted Chins 3x5x17.5
- C3 Calf Raise 3x10x110 (Use Press Weight)
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
PIVOT/Fun Day 11/15/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Pushup Leg Raise 3x8e
- A2 Squat Press Out 3x8x2.5 Plates
- A3 Cowboy Walk 3x20xGreen
- B1 GHR 3x8xBW
- B2 Half Windmill 3x8e
- C1 Plyo Pushup 3x5 (I will Show you)
- C2 Lu Raise 3x8x2.5Plates
- C3 Chin Hold Leg Raise 3x12
Strength
PHASE
Workout (C) 11/12/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185 1x3x205
- A3 Squat Press Out 3x5x 5lb plates
- B1 Back Squat 3x5x240
- B2 Spiderman 3x5x5s hold
- C1 Bench 3x5x162.5
- C2 Overhand Pullup 3x5x12.5
- C3 Calf Projections 3x8x15
- D1 DL 4x5x135, 185, 205, 240
Strength
PHASE
Active Recovery Day 11/11/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
Strength
PHASE
Workout (B) 11/5/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x105, 155, 205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x235
- B2 Ham Press 3x5x5s hold
- C1 Press 3x5x110
- C2 Weighted Chins 3x5x17.5
- C3 Calf Raise 3x10x110 (2s Pause )
- D1 Black Burns 3x6 (Slow, 3s up/ 3s Down)
- D2 Bicycle 3x20
Strength
PHASE
Workout (A) 11/1/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x105, 150, 195
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x230
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x5x162.5
- C2 Pullups Overhand Weighted 3x5x10
- C3 Clam Shell (w/ 2s Pause) 3x8xblack band
- D1 Chin Hold Leg Raise 3x12
- D1 Stationary Bike 3x26total
Strength
PHASE
Workout (C) 10/29/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185 1x3x205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x225
- B2 Ham Press 3x5x5s hold
- C1 Press 3x5x105
- C2 Weighted Chins 3x5x15
- C3 Calf Raise 3x8x105 (2s Pause )
- D1 DL 3x5x165, 185, 225
- E1 Bicycle 1x30
Strength
PHASE
Workout (B) 10/27/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise-SETS X REPS X RESISTANCE
- A1 Slow Tank Push 3xdown/back
- A2 Warm up Squat 3x5x135, 185 1x3x205
- A3 Prayer Squat 3x5x5s hold
- B1 Back Squat 3x5x220
- B2 Ham Press 3x5x5s hold
- C1 Bench 3x5x160
- C2 Pullups Overhand Weighted 3x5x7.5
- C3 Clam Shell (w/ 2s Pause) 3x8xblack band
- D1 Chin Hold Leg Raise 3x10
- D1 Stationary Bike 3x24total
Strength
PHASE
Workout (A) 10/25/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
- A1 Slow Tank Push
- A2 Warm up Squat
- A3 Prayer Squat
- B1 Back Squat
- B2 Ham Press
- C1 Press
- C2 Weighted Chins
- C3 Xwalks
- D1 Bicycle
- D2 Tank Sprint
sets x reps x resistance
- A1- 3xDown and back
- A2- 2x5x135, 185- 1x3x195 1x1x210
- A3- 3x5x5s Holds
- B1 3x5x220
- B2 3x5x5s Holds
- C1 3x5x100
- C2 3x5x12.5
- C3 3x12exred
- D1 3x14total
- D2 3xd/bxlvl3
Strength
PHASE
Workout (B) 10/20/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
- A1 Banded Eversion
- A2 Warm up Squat
- A3 Stability Disk With Tennis Ball
- B1 Back Squat
- B2 Ham Press
- C1 Bench
- C2 Pullups Overhand Weighted
- C3 SL Calf Raise
- D1 DL
sets x reps x resistance
- A1- 3xDown
- A2- 2x5x135, 185- 1x1x205
- A3- 3x10e
- B1 3x5x215
- B2 3x5x5s Holds
- C1 3x5x155
- C2 3x5x5
- C3 3x8x25 (holding a Db)
- D1 3x5x145, 185, 205
Strength
PHASE
Workout (B) 10/20/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
- A1 Slow Tank Push
- A2 Warm up Squat
- A3 Prayer Squat
- B1 Back Squat
- B2 Ham Press
- C1 Press
- C2 Weighted Chins
- C3 Xwalks
- D1 Chin Hold Leg Raise
- D2 Tank Sprint
sets x reps x resistance
- A1- 5xDown
- A2- 2x5x135, 185- 1x1x195
- A3- 3x5x5s Holds
- B1 3x5x205
- B2 5x5x5s Holds
- C1 3x5x95
- C2 3x5x10
- C3 3x8xBW
- D1 3x8
- D2 3xd/bxlvl3
Strength
PHASE
Pivot-Sprained Ankle Rehab (A) 10/15/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
- A1 Banded Eversion
- A2 Squat Warmup
- A3 Stability Disk
- B1 SL RDL
- B2 ScaT Pulls
- C1 Bench
- C2 Bb BOR?
- C3 Banded Toes
- D1 Full Crunch
- D2 Palloff Press
sets x reps x resistance
- A1- 3x12xBlue
- A2- 3x5x 95,135, 185
- A3- 3x30s
- B1 3x8x60
- B2 3x5x BW
- C1 3x5x150
- C2 3x8x110
- C3 3x10ex Blue
- D1 3x12x20lbs tot
- D2 3x12ex Red band with Handles (double it up)
Strength
PHASE
Pivot-Sprained Ankle Rehab (B) 10/13/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
sets x reps x resistance
- A1- 3x15xgreen
- A2- 3x10
- A3- 3x5x5s Holds
- B1 3x8exBW-60(with two Dbs)
- B2 3x20s e
- C1 3x5x95
- C2 3x5x10
- C3 3x30s e
- D1 3x8
- D2 3x24 tot
Strength
PHASE
Pivot-Sprained Ankle Rehab (A) 10/11/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
sets x reps x resistance
- A1- 3x8xGreen
- A2- 3x10
- A3- 3x5x5s Holds
- B1 3x8x tempo 3030
- B2 3x5x5s Holds
- C1 3x5x145
- C2 3x8x105
- C3 3x10ex Green
- D1 3x12x20lbs tot
- D2 3x12ex Red band with Handles (double it up)
Strength
PHASE
Workout (B) 10/8/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
sets x reps x resistance
- A1- 3xDown
- A2- 2x5x135, 185- 1x1x195
- A3- 3x5x5s Holds
- B1 3x5x215
- B2 3x5x5s Holds
- C1 3x5x95
- C2 3x5x10
- C3 3x8xBW
- D1 3x12
- D2 3xd/bxlvl3
Strength
PHASE
Workout (A) 10/6/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
sets x reps x resistance
- A1- 3xDown
- A2- 2x5x135, 185- 1x1x195
- A3- 3x5x5s Holds
- B1 3x5x210
- B2 3x5x5s Holds
- C1 3x5x140
- C2 3x5xBW
- C3 3x8x25 (holding a Db)
- D1 3x5x135, 175, 195
Strength
PHASE
Workout (B) 10/4/21
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
sets x reps x resistance
- A1- 5xDown
- A2- 2x5x135, 185- 1x1x195
- A3- 3x5x5s Holds
- B1 3x5x205
- B2 5x5x5s Holds
- C1 3x5x90
- C2 3x5x7.5
- C3 3x8xBW
- D1 3x12
- D2 3xd/bxlvl3
Goal 1RM
- Squat 320
- Bench 215
- Press 135
- Dead Lift 290
exercise
sets x reps x resistance
- A1- 5xDown
- A2- 2x5x135, 185- 1x1x195
- A3- 3x5x5s Holds
- B1 3x5x200
- B2 5x5x5s Holds
- C1 3x5x140
- C2 3x8x95+
- C3 3x8xBW
Bb BOR
