Week of Sep 14

Sep 14 – 20 · 5 sessions

MON14Rest

TUE15Rest

TODAYWED 16 · Full-body lift · Classic Grid›

WED16Full-body lift · Classic GridFull-Body Grid — 2 circuits + DB & cable ladders6 blocks · sets + 2 circuits · 70+12 mingrab: bands · dumbbells 55/60/50/45/35/25/15 lb · bench · ez bar 45 lb · barbell 45 lb · adjustable bench · cable station · lat pulldown · rope›

▶ START✓ Trained

TODAYTHU 17 · Lower lift · Top Set & Back-Offs›

THU17Lower lift · Top Set & Back-OffsSquat Anchor + Lower Circuits6 blocks · sets + 1 circuit · 68+14 minfelt · cardio 6 · weight 8.5 · agility 3.3 · creativity 5.5grab: barbell 155/125 lb · squat rack · dumbbells 50/45 lb · leg press · leg curl machine · standing calf machine›

▶ START✓ Trained

TODAYFRI 18 · Conditioning · EMOM 30›

FRI18Conditioning · EMOM 30Hinge & Hop EMOM4 blocks · 2 EMOMs (33′ + 24′) · 65+11 minfelt · cardio 7grab: kettlebells 44 lb · dumbbells · jump rope›

▶ START✓ Trained

TODAYSAT 19 · Conditioning · Strongman Medley›

SAT19Conditioning · Strongman MedleyStrongman Saturday5 blocks · sets + 1 circuit · 60+13 mingrab: sled · dumbbells 60/50 lb · medicine ball 20 lb · trx · kettlebells 44 lb · foam roller›

▶ START✓ Trained

TODAYSUN 20 · Run · Fartlek›

SUN20Run · FartlekFartlek 45 (the week's one run)1 block · straight sets · 45 min›

▶ START✓ Trained

⚠ Working around: Left shoulder, Chronic ankle tears

All weeks ›Probe ›v7 · generated 2026-09-27 19:39 UTC

Full-Body Grid — 2 circuits + DB & cable ladders

70 min training + 12 prep · ≈ 82 min door-to-door

grab:bandsdumbbells 55/60/50/45/35/25/15 lbbenchez bar 45 lbbarbell 45 lbadjustable benchcable stationlat pulldownrope

⚠ Working around: Left shoulder, Chronic ankle tears

Arm Circles

10-15 each way

Small to large circles, both directions. Thirty seconds of shoulder insurance. Muscles: shoulders

Band External Rotation

15 each arm

cuff insurance before a pressing day

Band anchored at elbow height, rotate out against it. The cheapest shoulder-health rep there is. Muscles: shoulders

Scap Push-Up

10-12

Plank, arms locked, pinch and spread the shoulder blades only. Serratus wake-up call. Muscles: shoulders (assists: chest)

DB Bench PressNEW

8-12@ 15RM

~55lb

Flat dumbbell press. Setup: sit with DBs on knees, kick back to lying as you bring them up. Form: feet planted, slight arch, lower to the sides of the chest with forearms vertical, press up-and-slightly-in. Deeper stretch than a barbell — stop where the shoulder stays happy. Muscles: chest (assists: triceps, shoulders)

One-Arm DB Row

10 each arm@ 15RM

~60lb

One-arm back row. Setup: knee and hand braced on the bench, flat back, DB hanging. Form: pull to the hip pocket (not the armpit), elbow sweeping back; no torso twist. Heavy is fine if the rep stays smooth. Muscles: back (assists: biceps, forearms)

EZ-Bar SkullcrusherNEW

10-12@ 15RM

~45lb

elbows at the ceiling

Lying triceps extension with the EZ bar. Setup: flat bench, EZ bar pressed over the chest, narrow grip. Form: bend ONLY the elbows, lower the bar to the forehead/just behind, press back up. Elbows stay pointed at the ceiling; drift = too heavy. Muscles: triceps

Barbell CurlNEW

8-12@ 15RM

~45lb

no swing

Straight-bar biceps curl. Form: elbows pinned to the ribs, curl without swinging the hips, full lockout at the bottom. If the wrists complain, swap to the EZ bar. Muscles: biceps (assists: forearms)

Incline DB Press

8-12@ 15RM

~50lb

low incline notch, shoulder-friendly

Upper-chest press on a 30-45deg bench. Setup: bench at the FIRST or SECOND incline notch — steeper turns it into a shoulder press (avoid, given the shoulder). Form: elbows ~45deg from the torso, press to lockout over the upper chest, not over the face. 2026-09-21: swapped in for the DB floor press mid-circuit (Mon PHA 2), 50 lb. Muscles: chest (assists: shoulders, triceps)

DB Romanian Deadlift

10-12@ 15RM

~45lb

braced hinge

Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)

DB Reverse LungeNEW

3×8 each leg@ 12RM

~35lb

glute-forward

Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)

Zottman CurlNEW

3×10-12@ 15RM

~25lb

slow palms-down lowering

Two-for-one arm curl. Form: curl up palms-UP (biceps), rotate to palms-DOWN at the top, lower slowly (forearms). The slow pronated lowering is the point — don't rush it. Tendon-friendly at moderate weight. Muscles: biceps (assists: forearms)

Triceps KickbackNEW

3×12-15@ 20RM

~15lb

strict

Strict triceps finisher. Setup: hinge to near-flat torso, upper arm locked parallel to the floor. Form: extend to a straight arm, 1s squeeze, only the forearm moves. Light weight, perfect reps. Muscles: triceps

Cable CrossoverNEW

3×12-15@ 20RM

~30lb

weight is a guess

Chest isolation: standing flye sweeping both handles to meet in front of you. Setup: pulleys at the TOP setting, single handles, stand a step forward of the towers in a split stance. Form: slight forward lean, soft elbows locked at ~150deg, sweep down-and-in until hands meet at belly-button height, squeeze 1s. Shoulder-friendly: don't let hands drift behind the chest line on the stretch. Muscles: chest (assists: shoulders)

Lat PulldownNEW

3×8-12@ 15RM

~120lb

tendons: smooth pulls

Vertical pull for lat width. Setup: wide bar overhead, thigh pads snug so you don't levitate. Form: chest tall, pull the bar to the collarbone by driving elbows DOWN, 1s squeeze, slow return. Tendon-aware: smooth pulls, no jerking out of the stretch. Muscles: back (assists: biceps)

Cable Pull-ThroughNEW

3×12-15@ 20RM

hinge snap — braced, no yank

Glute/hinge drill: face AWAY from the tower, rope between your legs, hinge and snap hips forward. Setup: pulley at the LOWEST setting, rope attachment, straddle the cable, walk 2 steps out. Form: push hips BACK (not down), flat braced back, arms are just hooks; stand tall by squeezing glutes, no yanking with the lower back. Sciatica-aware: brace before every rep. Muscles: glutes (assists: hamstrings)

Rope PushdownNEW

3×12-15@ 20RM

~50lb

Triceps isolation at the cable. Setup: pulley at the TOP, rope attachment, elbows pinned to your ribs. Form: press down and SPLIT the rope at the bottom, knuckles turning out; only forearms move. If elbows drift forward the weight is too heavy. Muscles: triceps

Face PullNEW

3×15-20@ 25RM

~40lb

light and strict — weight is a guess

Rear-delt / upper-back health staple. Setup: pulley at FACE height (upper-chest works), rope attachment. Form: pull toward the bridge of your nose, elbows high and wide, finish with knuckles beside your ears (external rotation). Light and strict forever — this is medicine, not ego. Muscles: shoulders (assists: back)

Cable Judo FlipNEW

3×8 each side@ 15RM

~30lb

rotational fun — weight is a guess

Rotational core throw, like flipping someone over your hip. Setup: pulley at CHEST height, single handle held in both hands, stand side-on to the tower. Form: feet pivot, hips lead the turn, arms stay long — throw the handle diagonally down across your body. Power comes from the ground through the hips, not the shoulders. Muscles: core (assists: shoulders)

Doorway Pec Stretch

45s each side

Forearm on the frame, step through. Undo the pressing; per-side. Muscles: chest (assists: shoulders)

Cross-Body Shoulder Stretch

30s each side

Pull one arm across the chest. Rear delt and capsule; per-side. Muscles: shoulders

Squat Anchor + Lower Circuits

68 min training + 14 prep · ≈ 82 min door-to-door

targetmodelfeltcardio—5.96weight—7.58.5agility—3.23.3creativity——5.5

“really liked it / great workout”

grab:barbell 155/125 lbsquat rackdumbbells 50/45 lbleg pressleg curl machinestanding calf machine

⚠ Working around: Left shoulder, Chronic ankle tears

Leg Swings

10-12 each side

Front-back and side-to-side swings holding something stable. Dynamic hip prep; per-leg. Muscles: hamstrings (assists: glutes, adductors)

Glute Bridge

12-15

neutral spine

Floor bridge with a top squeeze. Activation before lower days; load it to graduate. Muscles: glutes (assists: hamstrings)

Back Squat — ramp + top set

2×ramp, then top set of 5@ 6RM

~155lb

brace hard, no grinding

The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)

Back Squat — back-offs

5×8@ 12RM

~125lb

back-offs at -20% of the top set — volume work on the short clock

The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)

Good Morning

5×10@ 15RM

light bar, braced hinge

Barbell hinge for hamstrings. Setup: bar on the back like a squat, LIGHT (this is a stretch under load, not a lift). Form: soft knees, bow forward pushing hips back until hamstrings pull, stand up. Braced back always — sciatica-aware. Muscles: hamstrings (assists: back, glutes)

Goblet SquatNEW

10-12@ 15RM

~50lb

Squat holding one DB/KB at the chest. Form: elbows inside the knees at the bottom, chest tall, full depth if the heels stay down. Self-correcting — if you tip forward, the weight tells you. Muscles: quads (assists: glutes, core)

DB Romanian Deadlift

10-12@ 15RM

~45lb

long hamstrings, flat back

Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)

DB Reverse LungeNEW

3×8 each leg@ 12RM

glute-forward lunge

Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)

Leg PressNEW

3×10-15@ 18RM

~270lb

Machine squat-pattern with the back supported. Setup: feet mid-platform hip-width; higher foot placement = more glute/ham, lower = more quad. Form: lower until knees are ~90deg WITHOUT the lower back rolling off the pad, press through mid-foot, don't slam lockout. Muscles: quads (assists: glutes, hamstrings)

Lying Leg CurlNEW

3×10-15@ 18RM

~90lb

weight is a guess

Face-down curl, hips pinned to the pad. Hamstrings at the knee joint. Muscles: hamstrings (assists: calves)

Standing Calf RaiseNEW

3×12-15@ 20RM

~120lb

weight is a guess

Straight-leg calf work. Setup: balls of feet on the platform, heels free. Form: full stretch at the bottom (2s), full tiptoe with a 1s pause. Slow beats bouncy. Ankle-aware: controlled range, no bouncing out of the stretch. Muscles: calves

Couch Stretch

60s each side

Rear foot up a wall or bench, knee on the floor, squeeze the glute. Hip flexors and quads; per-side. Muscles: quads

Hamstring Stretch

45s each side

Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)

90/90 Hip Stretch

60s each side

Both legs at right angles, lean over the front shin, switch sides. Internal + external rotation. Muscles: glutes (assists: adductors)

Hinge & Hop EMOM

65 min training + 11 prep · ≈ 76 min door-to-door

targetmodelfeltcardio—77

“great — sweatiest in a long time; feel great and happy; rough on edges (monotony, roomy windows, back fatigue late)”

grab:kettlebells 44 lbdumbbellsjump rope

⚠ Working around: Left shoulder, Chronic ankle tears

Kettlebell Halo

8 each way

light bell

Circle the bell around the head, tight orbit. Shoulder warmup and thoracic prep; per direction. Muscles: shoulders (assists: core)

Kettlebell Deadlift

10 easy

groove the hinge, braced

Hinge to a bell between the feet. The teaching hinge and a fine warmup pull. Muscles: glutes (assists: hamstrings)

Kettlebell SwingNEW

15@ 25RM

~44lb

hips snap, braced (sciatica-aware)

Ballistic hip hinge — the bell floats, the hips do everything. Setup: bell a foot in front, hike it back like a football snap. Form: snap hips forward to launch the bell to chest height, arms loose; let it fall and hinge, don't squat it. Braced back, sciatica-aware. Muscles: glutes (assists: hamstrings, core)

KB Sumo High Pull

12-15@ 25RM

~44lb

fast hips, bell close

Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)

Devil's Press

5-7@ 12RM

light DBs — the day's one overhead thing; arc low

A burpee holding dumbbells that ends in a double-DB snatch overhead. Form: chest to floor between the DBs, hop feet in, swing both bells between the legs and up overhead in one arc. Light DBs; keep the arc close and low-effort at the top — the day's one overhead move (shoulder-aware). Muscles: full_body (assists: chest, shoulders)

Jump RopeNEW

35s briskmoderate

ankles: soft, flat ground

Footwork + calves conditioning. Form: tiny hops an inch off the floor, wrists spin the rope (not arms), land midfoot. Ankle-aware: flat surface, soft knees, stop before form gets sloppy. Muscles: cardio (assists: calves)

Plyo Push-Up

8-10@ 15RM

hands take the impact; fast strict push-ups when pop fades

Explosive push-up, hands leave the floor. Form: rigid plank, drop fast, punch the floor away; land soft with bent elbows. When the pop fades, switch to fast strict push-ups rather than grinding slow claps. Muscles: chest (assists: triceps, core)

Child's Pose

60s

Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)

Downward Dog

60s

soft elbows

Inverted V, pedal the heels. Whole posterior chain plus shoulders. Muscles: hamstrings (assists: calves, shoulders)

Strongman Saturday

60 min training + 13 prep · ≈ 73 min door-to-door

grab:sleddumbbells 60/50 lbmedicine ball 20 lbtrxkettlebells 44 lbfoam roller

⚠ Working around: Left shoulder, Chronic ankle tears

High Knees

3 x 20s

soft feet

Run in place, knees to waist height. Quick feet, tall posture. Muscles: cardio (assists: quads)

Inchworm

6-8

Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)

Sled Push

9×40s hard pushhard

short walk-back — this pace is the point

Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)

Farmer's Carry

8×60s heavyhard

~60lb

per hand, tall posture

Heavy implement in each hand, walk tall. Grip, traps, posture — strength you actually use. Muscles: forearms (assists: core, back)

Med Ball Slam

12hard

~20lb

shoulder-friendly arc

Full-body throw into the floor. Form: ball overhead on tiptoes, slam THROUGH the floor with the whole torso, catch on the bounce or dead ball. Shoulder-friendly arc: think 'chop down', not 'reach way back'. Muscles: core (assists: shoulders, back)

Suitcase Carry

45s each sidemoderate

~50lb

dead level

One-sided farmer's carry. Form: walk tall with the weight in ONE hand and refuse to lean — that refusal is the exercise. Shoulders level, eyes forward. Swap sides each set. Muscles: core (assists: forearms)

TRX Row

12-15@ 20RM

straps at the sled lanes

Bodyweight row on the straps. Setup: straps mid-length; walk feet forward to make it harder. Form: rigid plank, pull chest to hands, elbows tight-ish, 1s squeeze. Angle is the dial — honest angle, no sagging hips. Muscles: back (assists: biceps, core)

KB Sumo High Pull

3×12-15@ 20RM

~44lb

fast hips, braced

Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)

Med Ball Scoop ThrowNEW

3×10hard

hip snap — braced, no yank

Hinge and launch the ball up and forward from between the legs. Pure hip-snap power, sciatica-friendly when braced. Muscles: glutes (assists: hamstrings, core)

Foam Roll Quads & Hips

60s

Slow passes over quads, IT band area, hip flexors. Camp on the tender spots and breathe. Muscles: quads (assists: adductors)

Pigeon Pose

45s each side

Front shin across, fold over it. Deep glute and external rotator stretch; per-side. Muscles: glutes