2-a-W Week 7: 7/11 – 7/17

Sam, previously: week 6 here^ 7/11 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (squat) / @90 “” / @135 “” / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90-2min BB hip thrust @225 / @275 12 / 10 x4…

2-a-W Week 6: 7/4 – 7/10

Sam, previously: week 5 here ^ 7/4 REST DAY 7/5 Legs (4 days since last trains) BB dead [additional set of 10 stiff leg @135] (@135) / @185 (10) / 10, 10, 10, 6 6 Rest :90 BB split squat @115 / @135 10 / 10, 10, 12 (2:00 break before, socializing), 10 Rest :90…

2-a-W Week: 5 6/27 – 7/3

Sam, previously: week 4 here ^ 6/27 REST DAY 6/28 REST DAY 6/29 REST DAY 6/30 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (regular) / @90 “” / @135 (regular) / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90…

2-a-W Week 4: 6/20 – 6/26

Sam, previously: week 3 here ^ 6/20 REST DAY 6/21 Arms (5 days since last trained) DB negative @65 / @55 / @30 6, 6 / 8, 8 / 10, 10 Rest :90 Cable push down @82.5 / @47.5 / @22.5 8, 8 / 10, 10 / 12, 12 Rest :90 Preacher hammers @20 10,…

2-a-W Week 3: 6/13 – 6/19

Sam, previously: week 2 here^ 6/13 REST DAY 6/14 Chest & Back (6 days since last trained) Warm up Superset BB row @135 / @155 10, 10 / 8, 8 Chest dip @ bodyweight 10, 10, 10, 10 Rest :90 Superset Rev. BB bench @75 / @95 / @115 / @95 10, 10, 10, 10,…

2-a-W Week 2: 6/6 – 6/12

Sam, previously: week 1 here^ 6/6 Legs (4 days since last trained) Warm-up as needed BB squat (Pre-set of 5 sec pause for 10 @95lbs) 4 of 6-8 @155 (first 2 were 8, second 2 were 6) Post-set same as pre-set Rest :90-2min BB hip thrust 4 of 10-12 @225 Rest :90 DB lying leg curl…

2-a-W Week 1: 5/30 – 6/5

Sam, 5/30 ARMS Warm-up DB lateral raise 45lb plate curls and overhead extension 3 of 10 Seated negatives *6 sets 1-3 @60lbs 3 of 6 Rest :90 4-6 @30lbs (full ROM) 3 of 8 Rest :45 Cable negatives push down *6 sets @80lbs 3 of 6 Rest :90 @42.5lbs (full ROM) 3 of 8 Rest…

Training Programs – Twice-a-Weeks –

Sam, I want to inject more fitness related content into this site. To start, I’ll log the workout split I’ve been doing since late May/early June. I was on the fence about posting any programs at first but soon realized I wouldn’t be at risk of losing my potential business by sharing what it’s like…

Week 5: 6/27 – 7/3

6/27 REST DAY 6/28 REST DAY 6/29 REST DAY 6/30 Legs (5 days since last trained) BB squat @90 (:05 hold) / @165 (squat) / @90 “” / @135 “” / @90 “” / @135 “” 10 / 4 / 10 / 10 / 10 / 10, 10 Rest :90-2min BB hip thrust @225 /…

The Power of Belief: Prophecy in ‘Harry Potter’

Sam, Twenty years ago, Harry Potter and the Prisoner of Azkaban was published to the delight of an ever-growing fanbase. The world of Harry Potter expanded, more of Harry’s past was unveiled to us, and we saw him at the height of his magical prowess (read here for why I think so). There’s so much I could…