👾 November Notes (maint. m1)

 ✨ DO NOT EXCEED 149lbs (AVERAGE) on THIS REVERSE! ✨

Lbs: (-1b4p)

11/6: 149.6

11/7: 149.4

11/8: 148.6

11/9: 147.4

11/19: 148.4

11/20: 148.8

11/21: 150.2 <--ate A LOT last night 2600-3000?!)

11/22: 149.4

11/23: 149.4

11/26: 150.6

AVERAGE: 149.1

Step weekly ave = 11965 (wk3)

Notes:

• DELOAD = 10/4 (mon - climb, tues - SS40, wed - TVA, thurs - TB30)
• NEXT DELOAD = 12/25-31 (12minx2, PT, 12minx 2, PT, 12minx1)
• Reverse up to 2050 and hang out here until Feb 1st!
• Sleep has been great at 1900cal
• 1:30-2min rests on lifting days MAX - 2, 40min lower body/1, 30min tB
• JR20 on TB day and JR20 on SS040a day
• FROM last reverse:
• 2310 caused lbs to jump up well past 140. therefore maintenance = -100 less = 2210.

SS401b/jr20/wd2

  wd2

+

SS401b:

kb swings #70 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db20 abd & press x 12

ATG split squats (2r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 15

foam roll hack squat #25 x 10

rest 1;30 min x 3

--

JR20: 10/45

PT/wd2+1

 wd2

--

PT
--

wd1

SS401a/jr20/wd2+1

 wd2

+

SS401a

sb side lunge #25 x 10/10

suitcase squats #45 x 10/10

rest 1:30 min x 3

--

elve dL #90 x 10

smith glute kick backs #11.25/ea x 10/10

rest 1:30min x 4

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

JR20: 10/55

--

wd1

g1/*3rft/wd1

 g1:

L; 8,9,10a,11b proj (3 to last clip), 10d NOPE

TR: 11a, 11a

--

wd1

--

*3rft:

SS401b/jr20/wd2+1

  wd2

+

SS401b:

kb swings #70 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db20 abd & press x 12

ATG split squats (2r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 15

foam roll hack squat #25 x 10

rest 1;30 min x 3

--

JR20: 10/30

--

wd1

PT/wd2+1

indoor walk 1 mi (add 5 min more for total of 20min) 

#steps = 2725

--

PT

--

wd2

TB30/wd2/jr20

wd2

--

dB hammer curls #25s x 8

Foam Hack #15 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown #__ x 8

band asst'd pistols #5 x 7/7

rest 1 min x 3

--

JR20

SS401a/wd2

 wd2

+

SS401a

sb side lunge #25 x 10/10

suitcase squats #45 x 10/10

rest 1:30 min x 3

--

elve dL #90 x 10

smith glute kick backs #11.25/ea x 10/10

rest 1:30min x 4

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

g1/3rft🔺/wd1

 Autobelay

Up: 5x3

Down: 8, 9, 11c 1/2 lower then 10c clean

Bouldering cave: v3 (3 attempts), v0x4

Up: 10cx3

--

🔺3rft

Row x 8/8/ #55

Kickbax #12s x 10

Lat raise #15s x 10

Pull-up x 3/band to 8

Rev fly #15s x 10

HSCTS x 10

--

Wd1

PT/wd2+1

 wd2

--

PT
--

wd1

g1/wd1/roll

 g1

L: 8,8,10a, 11a vert proj (1t). 10c

TR: 11d, 11b

--

wd1

--

roll

SS401b/jr20/wd2+1

 wd2

+

SS401b:

kb swings #65 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 12

foam roll hack squat #20 x 10

rest 1;30 min x 4

--

JR20: 10/40

--

wd1

🔺TB302/jr20/wd2+1

 NEW PROG! 🎉

wd2

--

dB hammer curls #25s x 8

Foam Hack #15 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 10

rest 1 min x 3

--

dB front raises #15s x 8

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown #__ x 8

band asst'd pistols #5 x 7/7

rest 1 min x 3

--

JR20

--

wd1

g1/roll/wd1

 wd1

--

g1:

L:8,9,9,11a-->10c,

TR: 11b

SUCK. don't drink before climbing. especially red wine :(

--

roll

PT/wd2+1

wd2

--

PT (see notes)
--

wd1

g1/5rft2/wd1

g1:

L: 8,10a,10a, 11a onsight, 10d/11a 2t,

TR:11d

--

wd1

--

5rft2

SS401a/jr20/wd2

 wd2

+

SS401a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:30 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:30min x 3

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

JR20: 5/25

--

PT/wd2

 wd2

+

PT

------> THEN OFF TO UT!!!!!!!!!!!!!

TB30/jr20/wd2+1

   wd2

+

TB30:

static lunges #20s x 10/10

conc. curl #20s x 10/10

1 min rest x 3

--

elev sumo #80 x10

sngl row #55 x 10/10

1 min rest x 3

--

pancake dL #30s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #60 x 12

OHP #20s x 10

1 min rest x 3

+

JR20: 5/35

+

Wd1

SS401b/jr20/wd2+1

wd2

+

SS401b:

kb swings #65 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db15 abd & press x 10

ATG split squats (3r) #12s x 10/10

rest 1;30 min x 3

--

trx ham curls x 12

foam roll hack squat #wv10 x 10

rest 1;30 min x 4

--

CORE AMRAP:

ball pike x 8

side plank dip x 10/10

30s

#r = 3

--

JR20: 10/60x18

--

wd1

g1/wd1

 g1

L: 8,9,10,11b (1t), 10b

TR: 11a

--

roll 

-- 

wd1

SS401a/jr20/wd2+1

     wd2

+

SS351a

racked kb side lunge #20 x 10/10

suitcase squats #40 x 10/10

rest 1:30 min x 3

--

elve dL #85 x 10

smith glute kick backs #10/ea x 10/10

rest 1:30min x 3

--

BB step ups #35 x 10/10

seated GM #35 x 10

rest 1:30 min x 3

--

JR5min: 5/45 *last one!

PT/wd2+1

  *still the same routine, just changed the name

wd2

--

TVA:  (trimmed off first plank and last L-sit two week now...thinking i CAN get away with it?!)

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

2R

--

wd1

CCC other creatures

Other Creatures Wall: 

TR: 7+ farthest right climb, 7, 8, 10a

+

wd1

TB20/jr20/wd2+1

  wd2

+

TB30:

static lunges #20s x 10/10

conc. curl #20s x 10/10

1 min rest x 3

--

elev sumo #80 x10

sngl row #55 x 10/10

1 min rest x 3

--

pancake dL #30s x 12

narrow BB chest press #60 x 10

1 min rest x 3

--

Ugi glute press #60 x 12

OHP #20s x 10

1 min rest x 3

+

JR20: 10/45

+

Wd1

PT/wd2+1

 *still the same routine, just changed the name

wd2

--

TVA:  (trimmed off first plank and last L-sit last time, not sure I can get away with that yet 🙁)

PT;

Alt prone rotation x10/10

open book x 10/10

OH lat stretch x 10

J curls #20 x 10

2R

--

wd1