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 /…

Routine Chaos

Sam, By nature humans like patterns, a consistency we can follow and predict or know what will happen next. We look for it in Nature and Science; we look for it in History (most people ignore this . . .); we look for it even for our own bodies and minds. It makes us feel in…