Trey's Workout (Beta)

Linear Progression

Strength

PHASE

strength

cone
rep range
WHY?
energy system

Phosphocreatine

Carbs

Lactic Acid

Fats

Personal Records (1RM)
estimated 1 rms

Strength

PHASE

5/6

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

5/3?

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Conditioning 4/21-5/?

A (After Bench Day)

B Day (after Overhead press Day)

Strength

PHASE

4/27

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/25

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

B Day (after Overhead press Day)

Strength

PHASE

4/18

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/15

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/13

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/11

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/4

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

4/4

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/28

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/28

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/17-4/14

A (After Bench Day)

B Day (after Overhead press Day)

Strength

PHASE

3/18

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/10

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/7

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/5

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

3/3

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Conditioning 2/24-3/17

A

B

Strength

PHASE

2/29

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/26

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/24/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/22/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/16/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/14/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/8/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/7/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

2/2/22 Snow day

Strength

PHASE

1/31/22 Strength work reset

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

1/26/22 Strength work reset

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

1/26/22 Strength work reset

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Random workout because I don't know what you have been up to 1/24/22

Strength

PHASE

1/7/22

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

1/5/22

Strength

PHASE

1/3/22

Strength

PHASE

Workout A 12/22/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Back From Break v4 12/20/21

Strength

PHASE

Back From Break v3

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Back From Break V2

Strength

PHASE

Back From Break

Strength

PHASE

Workout B 11/22/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Workout A 11/17/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE
Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

PIVOT/Fun Day 11/15/21

Strength

PHASE

Workout (C) 11/12/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Active Recovery Day 11/11/21

Strength

PHASE

Workout (B) 11/5/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Workout (A) 11/1/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Workout (C) 10/29/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Workout (B) 10/27/21

Goal 1RM
exercise-SETS X REPS X RESISTANCE

Strength

PHASE

Workout (A) 10/25/21

Goal 1RM
exercise
sets x reps x resistance

Strength

PHASE

Workout (B) 10/20/21

Goal 1RM
exercise
sets x reps x resistance

Strength

PHASE

Workout (B) 10/20/21

Goal 1RM
exercise
sets x reps x resistance

Strength

PHASE

Pivot-Sprained Ankle Rehab (A) 10/15/21

Goal 1RM
exercise
sets x reps x resistance

Strength

PHASE

Pivot-Sprained Ankle Rehab (B) 10/13/21

Goal 1RM
sets x reps x resistance

Strength

PHASE

Pivot-Sprained Ankle Rehab (A) 10/11/21

Goal 1RM
sets x reps x resistance

Strength

PHASE

Workout (B) 10/8/21

Goal 1RM
sets x reps x resistance

Strength

PHASE

Workout (A) 10/6/21

Goal 1RM
sets x reps x resistance

Strength

PHASE

Workout (B) 10/4/21

Goal 1RM
sets x reps x resistance
Goal 1RM
sets x reps x resistance
Bb BOR