My Training Log

1-on-1 Coaching Advanced

This program ran from 1/27/2025 to 2/3/2026 for a total of 168 workouts.

Squat

+113
Start 410 → End 523

Bench Press

+60
Start 315 → End 375

Deadlift

+135
Start 465 → End 600

Week 1

1-on-1 Coaching - Day 1
Bench
Monday, January 27, 2025

Bench Press 315×1, 5×4 @ 260

Dumbbell Bench Press 3×10 @ 80

Seated Lever Row 3×10 @ 190

Skullcrushers 2×10 @ 60, 60×13

1-on-1 Coaching - Day 2
Squat
Tuesday, January 28, 2025

Squat 415×1, 3×5 @ 345

Hack Squat 335×6, 300×10

Lying Leg Curl 165×10, 165×9, 150×10

1-on-1 Coaching - Day 3
Light Bench
Thursday, January 30, 2025

Light Bench Press 5×5 @ 250

Incline Bench Press 3×5 @ 195

Lat Pulldowns 3×10 @ 145/160/160

Dips 0×7

Tricep Rope Pushdowns 3×10 @ 70

1-on-1 Coaching - Day 4
Deadlift
Friday, January 31, 2025

Safety Bar Squat 330×5, 290×5, 290×6

Deadlift 495×1, 4×3 @ 405

Romanian Deadlift 255×8

Barbell Rows 225×8, 185×10

Week 2

1-on-1 Coaching - Day 5
Bench
Monday, February 3, 2025

Bench Press 320×1, 5×4 @ 265

Dumbbell Bench Press 3×10 @ 85

Seated Lever Row 3×10 @ 195

Skullcrushers 3×10 @ 70

1-on-1 Coaching - Day 6
Squat
Tuesday, February 4, 2025

Squat 420×1, 3×5 @ 350

Hack Squat 340×6, 305×12

Lying Leg Curl 3×10 @ 180/170/170

1-on-1 Coaching - Day 7
Light Bench
Thursday, February 6, 2025

Light Bench Press 5×4 @ 255

Incline Bench Press 3×5 @ 200

Lat Pulldowns 2×10 @ 160, 160×11

Dips 2×4 @ 0, 0×7

Tricep Rope Pushdowns 2×8 @ 75, 75×12

1-on-1 Coaching - Day 8
Deadlift
Friday, February 7, 2025

Safety Bar Squat 3×5 @ 300

Deadlift 505×1, 4×2 @ 445

Romanian Deadlift 260×8

Cable Row 3×10 @ 220

Week 3

1-on-1 Coaching - Day 9
Bench
Monday, February 10, 2025

Bench Press 325×1, 5×3 @ 285

Dumbbell Bench Press 2×8 @ 90, 90×10

Seated Lever Row 2×6 @ 200, 200×10

Skullcrushers 2×6 @ 80, 80×10

1-on-1 Coaching - Day 10
Squat
Tuesday, February 11, 2025

Squat 425×1, 4×3 @ 370

Hack Squat 340×7, 305×11

Lying Leg Curl 2×6 @ 180, 180×12

1-on-1 Coaching - Day 11
Light Bench
Friday, February 14, 2025

Light Bench Press 5×5 @ 255

Incline Bench Press 3×5 @ 205

Lat Pulldowns 160×12, 160×11, 160×10

Dips 0×7, 0×5, 0×4

Tricep Rope Pushdowns 75×12, 75×9, 75×8

1-on-1 Coaching - Day 12
Deadlift
Saturday, February 15, 2025

Safety Bar Squat 3×5 @ 305

Deadlift 515×1, 3×2 @ 470

Romanian Deadlift 265×8

Cable Row 225×10, 2×12 @ 195

Week 4

1-on-1 Coaching - Day 13
Bench
Monday, February 17, 2025

Bench Press 330×1, 5×2 @ 300

Dumbbell Bench Press 3×8 @ 95

Seated Lever Row 200×10, 200×8, 200×6

Skullcrushers 80×10, 80×8, 80×6

1-on-1 Coaching - Day 14
Squat
Tuesday, February 18, 2025

Squat 430×1, 4×2 @ 395

Hack Squat 345×6, 310×10

Lying Leg Curl 180×12, 180×10, 180×8

1-on-1 Coaching - Day 15
Light Bench
Thursday, February 20, 2025

Light Bench Press 5×5 @ 260

Incline Bench Press 3×5 @ 210

Lat Pulldowns 3×10 @ 165

Dips 0×7, 0×6, 0×5

Tricep Rope Pushdowns 75×12, 75×10, 75×8

1-on-1 Coaching - Day 16
Deadlift
Friday, February 21, 2025

Safety Bar Squat 3×5 @ 310

Deadlift 525×1, 4×3 @ 410

Romanian Deadlift 270×0

Cable Row 3×0 @ 230/200/200

Week 5

1-on-1 Coaching - Day 17
Bench
Monday, February 24, 2025

Bench Press 335×1, 4×5 @ 270

Dumbbell Bench Press 3×5 @ 100

Seated Lever Row 2×6 @ 205, 205×12

Skullcrushers 2×5 @ 90, 90×8

1-on-1 Coaching - Day 18
Squat
Tuesday, February 25, 2025

Squat 445×1, 5×3 @ 355

Hack Squat 345×7, 310×11

Lying Leg Curl 2×6 @ 185, 185×8

1-on-1 Coaching - Day 19
Light Bench
Thursday, February 27, 2025

Light Bench Press 5×4 @ 265

Incline Bench Press 3×5 @ 215

Lat Pulldowns 3×8 @ 170

Dips 0×8, 0×7, 0×6

Tricep Rope Pushdowns 75×12, 75×11, 75×9

1-on-1 Coaching - Day 20
Deadlift
Friday, February 28, 2025

Safety Bar Squat 3×5 @ 315

Deadlift 530×1, 4×2 @ 450

Romanian Deadlift 270×6

Cable Row 230×6, 200×10

Week 6

1-on-1 Coaching - Day 21
Bench
Monday, March 3, 2025

Bench Press 340×1, 5×3 @ 290

Dumbbell Bench Press 3×6 @ 100

Seated Lever Row 205×12, 205×9, 205×6

Skullcrushers 90×8, 90×6, 90×5

1-on-1 Coaching - Day 22
Squat
Tuesday, March 4, 2025

Squat 455×1, 4×3 @ 375

Hack Squat 345×8, 310×12

Lying Leg Curl 185×8, 185×7, 185×8

1-on-1 Coaching - Day 23
Light Bench
Friday, March 7, 2025

Light Bench Press 5×5 @ 265

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×10 @ 170

Dips 0×9, 0×7, 0×6

Tricep Rope Pushdowns 75×12, 75×11, 75×10

1-on-1 Coaching - Day 24
Deadlift
Saturday, March 8, 2025

Safety Bar Squat 3×3 @ 320

Deadlift 505×1, 2×2 @ 475

Romanian Deadlift 275×6

Cable Row 230×8, 200×11

Week 7

1-on-1 Coaching - Day 25
Bench
Monday, March 10, 2025

Bench Press 345×1, 5×2 @ 305

Dumbbell Bench Press 3×7 @ 100

Seated Lever Row 205×12, 205×10, 205×7

Skullcrushers 90×8, 90×7, 90×6

1-on-1 Coaching - Day 26
Squat
Tuesday, March 11, 2025

Squat 465×1, 4×2 @ 400

Hack Squat 350×8, 315×12

Lying Leg Curl 185×9, 185×8, 185×7

1-on-1 Coaching - Day 27
Light Bench
Thursday, March 13, 2025

Light Bench Press 5×4 @ 270

Incline Bench Press 3×5 @ 225

Lat Pulldowns 3×8 @ 175

Dips 0×9, 0×8, 0×7

Tricep Rope Pushdowns 2×8 @ 80, 80×10

1-on-1 Coaching - Day 28
Deadlift
Friday, March 14, 2025

Safety Bar Squat 3×3 @ 325

Deadlift 515×1, 4×3 @ 415

Romanian Deadlift 280×5

Cable Row 230×9, 200×12

Week 8

1-on-1 Coaching - Day 29
Bench
Monday, March 17, 2025

Bench Press 350×1, 5×4 @ 275

Dumbbell Bench Press 3×8 @ 100

Seated Lever Row 205×12, 205×10, 205×8

Skullcrushers 90×9, 90×8, 90×7

1-on-1 Coaching - Day 30
Squat
Tuesday, March 18, 2025

Squat 470×1, 5×3 @ 360

Hack Squat 355×7, 320×10

Lying Leg Curl 2×6 @ 190, 190×9

1-on-1 Coaching - Day 31
Light Bench
Thursday, March 20, 2025

Light Bench Press 5×5 @ 270

Incline Bench Press 3×4 @ 230

Lat Pulldowns 3×10 @ 175

Dips 0×9, 2×8 @ 0

Tricep Rope Pushdowns 80×10, 80×9, 80×8

1-on-1 Coaching - Day 32
Deadlift
Saturday, March 22, 2025

Safety Bar Squat 3×3 @ 330

Deadlift 525×1, 4×2 @ 455

Romanian Deadlift 285×5

Cable Row 235×7, 205×10

Week 9

1-on-1 Coaching - Day 33
Bench
Monday, March 24, 2025

Bench Press 355×1, 5×3 @ 295

Dumbbell Bench Press 3×5 @ 110

Seated Lever Row 2×8 @ 210, 210×12

Skullcrushers 90×10, 90×8, 90×7

1-on-1 Coaching - Day 34
Squat
Tuesday, March 25, 2025

Squat 435×1, 4×3 @ 380

Hack Squat 355×8, 320×12

Lying Leg Curl 190×9, 190×7, 190×6

1-on-1 Coaching - Day 35
Light Bench
Friday, March 28, 2025

Light Bench Press 5×3 @ 275

Incline Bench Press 3×3 @ 235

Lat Pulldowns 2×6 @ 180, 180×8

Dips 3×5 @ 10

Tricep Rope Pushdowns 3×6 @ 85

1-on-1 Coaching - Day 36
Deadlift
Saturday, March 29, 2025

Safety Bar Squat 3×3 @ 335

Deadlift 535×1, 2×2 @ 480

Romanian Deadlift 290×5

Cable Row 235×8, 205×10

Week 10

1-on-1 Coaching - Day 37
Bench
Tuesday, April 1, 2025

Bench Press 360×1, 5×2 @ 310

Dumbbell Bench Press 3×6 @ 110

Seated Lever Row 210×12, 210×10, 210×8

Skullcrushers 2×5 @ 100, 100×8

1-on-1 Coaching - Day 38
Squat
Wednesday, April 2, 2025

Squat 445×1, 4×2 @ 405

Hack Squat 360×6, 325×10

Lying Leg Curl 190×9, 190×8, 190×7

1-on-1 Coaching - Day 39
Light Bench
Friday, April 4, 2025

Light Bench Press 5×3 @ 280

Incline Bench Press 3×2 @ 240

Lat Pulldowns 2×10 @ 180, 180×8

Dips 3×6 @ 10

Tricep Rope Pushdowns 3×7 @ 85

1-on-1 Coaching - Day 40
Deadlift
Saturday, April 5, 2025

Safety Bar Squat 3×3 @ 340

Deadlift 545×1, 4×3 @ 420

Romanian Deadlift 295×5

Cable Row 235×9, 205×11

Week 11

1-on-1 Coaching - Day 41
Light Bench
Thursday, April 10, 2025

Light Bench Press 3×5 @ 260

Incline Bench Press 3×5 @ 215

Lat Pulldowns 3×10 @ 170

Dips 0×10, 0×9, 0×8

Tricep Rope Pushdowns 70×12, 70×11, 70×10

1-on-1 Coaching - Day 42
Deadlift
Friday, April 11, 2025

Safety Bar Squat 3×3 @ 325

Deadlift 510×1, 3×2 @ 445

Romanian Deadlift 275×6

Cable Row 235×10, 205×12

DB Curls 55×10, 55×6, 55×4

Week 12

1-on-1 Coaching - Day 43
Bench
Monday, April 14, 2025

Bench Press 345×1, 5×2 @ 295

Dumbbell Bench Press 2×12 @ 80, 80×15

Seated Lever Row 3×12 @ 190

Skullcrushers 3×12 @ 80

1-on-1 Coaching - Day 44
Squat
Tuesday, April 15, 2025

Squat 435×1, 3×2 @ 385

Hack Squat 325×12

Lying Leg Curl 3×12 @ 165

DB Curls 6×6 @ 60/55/50/45/40/35

1-on-1 Coaching - Day 45
Light Bench
Friday, April 18, 2025

Light Bench Press 5×5 @ 265

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×10 @ 175

Dips 2×6 @ 10, 10×8

Tricep Rope Pushdowns 3×12 @ 75

Week 13

1-on-1 Coaching - Day 46
Bench
Monday, April 21, 2025

Bench Press 350×1, 5×2 @ 300

Dumbbell Bench Press 3×10 @ 85

Seated Lever Row 195×12, 195×11, 195×10

Skullcrushers 90×10, 90×9, 90×8

1-on-1 Coaching - Day 47
Squat
Tuesday, April 22, 2025

Squat 445×1, 3×2 @ 395

Hack Squat 360×6, 330×8

Lying Leg Curl 3×10 @ 170

DB Curls 6×7 @ 60/55/50/45/40/35

1-on-1 Coaching - Day 48
Light Bench
Thursday, April 24, 2025

Light Bench Press 5×5 @ 270

Incline Bench Press 3×5 @ 225

Lat Pulldowns 3×10 @ 180

Dips 10×8, 10×7, 10×6

Tricep Rope Pushdowns 80×11, 80×10, 80×9

1-on-1 Coaching - Day 49
Deadlift
Friday, April 25, 2025

Safety Bar Squat 3×3 @ 335

Deadlift 520×1, 3×3 @ 455

Romanian Deadlift 280×6

Cable Row 240×8, 210×10

Week 14

1-on-1 Coaching - Day 50
Bench
Monday, April 28, 2025

Bench Press 355×1, 5×2 @ 305

Dumbbell Bench Press 3×10 @ 90

Seated Lever Row 200×12, 200×11, 200×10

Skullcrushers 90×11, 90×10, 90×9

1-on-1 Coaching - Day 51
Squat
Tuesday, April 29, 2025

Squat 455×1, 3×2 @ 400

Hack Squat 360×8, 330×10

Lying Leg Curl 3×10 @ 180

DB Curls 6×0 @ 60/55/50/45/40/40

1-on-1 Coaching - Day 52
Light Bench
Thursday, May 1, 2025

Light Bench Press 5×4 @ 275

Incline Bench Press 3×4 @ 230

Lat Pulldowns 190×12, 190×11, 190×10

Dips 3×6 @ 15

Tricep Rope Pushdowns 90×12, 90×11, 90×10

1-on-1 Coaching - Day 53
Deadlift
Friday, May 2, 2025

Safety Bar Squat 3×3 @ 340

Deadlift 535×1, 3×2 @ 465

Romanian Deadlift 285×6

Cable Row 240×9, 210×11

Week 15

1-on-1 Coaching - Day 54
Bench
Monday, May 5, 2025

Bench Press 360×1, 5×2 @ 310

Dumbbell Bench Press 3×9 @ 95

Seated Lever Row 205×12, 205×11, 205×9

Skullcrushers 3×6 @ 100

1-on-1 Coaching - Day 55
Squat
Tuesday, May 6, 2025

Squat 465×1, 3×2 @ 405

Hack Squat 365×8, 330×10

Lying Leg Curl 185×10, 185×9, 185×8

DB Curls 3×8 @ 60

1-on-1 Coaching - Day 56
Light Bench
Thursday, May 8, 2025

Light Bench Press 5×4 @ 280

Incline Bench Press 2×2 @ 240, 240×3

Lat Pulldowns 3×8 @ 195

Dips 2×4 @ 20, 20×6

Tricep Rope Pushdowns 3×10 @ 95

1-on-1 Coaching - Day 57
Deadlift
Friday, May 9, 2025

Safety Bar Squat 3×3 @ 345

Deadlift 550×1, 2×2 @ 485

Romanian Deadlift 290×6

Cable Row 240×10, 210×12

Week 16

1-on-1 Coaching - Day 58
Bench
Monday, May 12, 2025

Bench Press 365×1, 5×2 @ 315

Dumbbell Bench Press 2×8 @ 100, 100×12

Seated Lever Row 205×12, 205×11, 205×10

Skullcrushers 3×7 @ 100

1-on-1 Coaching - Day 59
Squat
Tuesday, May 13, 2025

Squat 475×1, 3×2 @ 410

Hack Squat 375×8, 335×10

Lying Leg Curl 190×10, 190×9, 190×8

DB Curls 60×9, 2×8 @ 60

1-on-1 Coaching - Day 60
Light Bench
Friday, May 16, 2025

Light Bench Press 3×5 @ 265

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×8 @ 180

Dips 3×8 @ 0

Tricep Rope Pushdowns 3×10 @ 80

1-on-1 Coaching - Day 61
Deadlift
Saturday, May 17, 2025

Safety Bar Squat 2×5 @ 330

Deadlift 520×1, 2×3 @ 455

Romanian Deadlift 275×6

Cable Row 2×0 @ 245/215

Week 17

1-on-1 Coaching - Day 62
Bench
Monday, May 19, 2025

Bench Press 350×1, 3×2 @ 300

Dumbbell Bench Press 3×5 @ 110

Seated Lever Row 3×8 @ 210

Skullcrushers 3×10 @ 85

1-on-1 Coaching - Day 63
Squat
Tuesday, May 20, 2025

Squat 455×1, 2×3 @ 395

Hack Squat 330×12

Lying Leg Curl 3×12 @ 170

DB Curls 3×0 @ 50

1-on-1 Coaching - Day 64
Light Bench
Thursday, May 22, 2025

Light Bench Press 5×5 @ 270

Incline Bench Press 3×5 @ 225

Lat Pulldowns 3×10 @ 185

Dips 3×8 @ 10

Tricep Rope Pushdowns 3×10 @ 85

1-on-1 Coaching - Day 65
Deadlift
Friday, May 23, 2025

Safety Bar Squat 3×3 @ 340

Deadlift 530×1, 3×3 @ 465

Romanian Deadlift 295×6

Cable Row 245×8, 215×11

Week 18

1-on-1 Coaching - Day 66
Bench
Monday, May 26, 2025

Bench Press 355×1, 5×2 @ 305

Dumbbell Bench Press 3×6 @ 110

Seated Lever Row 210×10, 210×9, 210×8

Skullcrushers 90×12, 90×10, 90×9

1-on-1 Coaching - Day 67
Squat
Tuesday, May 27, 2025

Squat 465×1, 3×2 @ 405

Hack Squat 380×6, 340×8

Lying Leg Curl 3×0 @ 175

DB Curls 60×10, 60×8, 60×0

1-on-1 Coaching - Day 68
Light Bench
Thursday, May 29, 2025

Light Bench Press 5×5 @ 275

Incline Bench Press 3×4 @ 230

Lat Pulldowns 2×12 @ 190, 190×10

Dips 15×10, 2×0 @ 15

Tricep Rope Pushdowns 95×12, 2×0 @ 95

1-on-1 Coaching - Day 69
Deadlift
Saturday, May 31, 2025

Safety Bar Squat 3×3 @ 345

Deadlift 540×1, 3×2 @ 475

Romanian Deadlift 300×5

Cable Row 245×8, 215×12

Week 19

1-on-1 Coaching - Day 70
Bench
Monday, June 2, 2025

Bench Press 360×1, 5×2 @ 315

Dumbbell Bench Press 3×7 @ 110

Seated Lever Row 3×6 @ 215

Skullcrushers 3×7 @ 100

1-on-1 Coaching - Day 71
Squat
Wednesday, June 4, 2025

Squat 475×1, 3×2 @ 415

Hack Squat 380×7, 340×0

DB Curls 3×0 @ 60

1-on-1 Coaching - Day 72
Light Bench
Saturday, June 7, 2025

Light Bench Press 5×5 @ 280

Incline Bench Press 3×4 @ 235

Lat Pulldowns 3×8 @ 195

Dips 2×5 @ 20, 20×7

Tricep Rope Pushdowns 95×13, 2×10 @ 95

Week 20

1-on-1 Coaching - Day 73
Deadlift
Sunday, June 8, 2025

Safety Bar Squat 3×3 @ 350

Deadlift 550×1, 3×2 @ 485

Romanian Deadlift 305×5

Cable Row 245×9, 220×12

1-on-1 Coaching - Day 74
Bench
Tuesday, June 10, 2025

Bench Press 365×1, 5×2 @ 320

Dumbbell Bench Press 3×8 @ 110

Seated Lever Row 2×7 @ 215, 215×10

Skullcrushers 3×8 @ 100

1-on-1 Coaching - Day 75
Squat
Friday, June 13, 2025

Squat 485×1, 3×2 @ 420

Hack Squat 380×8, 340×10

DB Curls 65×8, 60×5, 55×5, 50×5, 45×5

Week 21

1-on-1 Coaching - Day 76
Light Bench
Monday, June 16, 2025

Light Bench Press 5×4 @ 285

Incline Bench Press 3×3 @ 240

Lat Pulldowns 3×10 @ 195

Dips 2×4 @ 25, 25×6

Tricep Rope Pushdowns 2×10 @ 100, 100×12

1-on-1 Coaching - Day 77
Deadlift
Wednesday, June 18, 2025

Safety Bar Squat 3×3 @ 355

Deadlift 560×1, 2×2 @ 495

Romanian Deadlift 315×5

Cable Row 2×0 @ 245/225

1-on-1 Coaching - Day 78
Bench
Friday, June 20, 2025

Bench Press 370×1, 3×2 @ 325

Dumbbell Bench Press 115×7, 2×6 @ 115

Seated Lever Row 3×0 @ 215

Skullcrushers 3×0 @ 105

Week 22

1-on-1 Coaching - Day 79
Squat
Tuesday, June 24, 2025

Squat 495×1, 3×2 @ 425

Hack Squat 385×8, 345×10

Lying Leg Curl 165×15, 165×12, 165×9

DB Curls 5×0 @ 65/60/55/50/45

1-on-1 Coaching - Day 80
Deload
Thursday, June 26, 2025

Safety Bar Squat 2×5 @ 340

Deadlift 525×1, 460×3

Light Bench Press 3×5 @ 270

Incline Bench Press 3×5 @ 220

Cable Row 225×15

Dips 0×15

1-on-1 Coaching - Day 81
Deload
Saturday, June 28, 2025

Squat 460×1, 2×3 @ 405

Bench Press 335×1, 3×3 @ 305

Dumbbell Bench Press 100×20

Hack Squat 345×0

Seated Lever Row 3×6 @ 220

Week 23

1-on-1 Coaching - Day 82
Bench
Tuesday, July 1, 2025

Bench Press 345×1, 4×2 @ 315, 315×4

Dumbbell Bench Press 2×8 @ 110, 110×9

Seated Lever Row 3×7 @ 220

Skullcrushers 3×5 @ 110

1-on-1 Coaching - Day 83
Squat
Wednesday, July 2, 2025

Squat 470×1, 2×2 @ 415, 415×3

Hack Squat 385×9, 345×11

Lying Leg Curl 165×15, 165×12, 165×10

DB Curls 5×0 @ 65/60/55/50/45

1-on-1 Coaching - Day 84
Light Bench
Friday, July 4, 2025

Light Bench Press 5×5 @ 275

Incline Bench Press 2×4 @ 225, 225×6

Lat Pulldowns 3×12 @ 190

Dips 3×8 @ 10

Tricep Rope Pushdowns 3×12 @ 95

1-on-1 Coaching - Day 85
Deadlift
Saturday, July 5, 2025

Safety Bar Squat 3×0 @ 350

Deadlift 535×1, 3×3 @ 470

Romanian Deadlift 300×6

Cable Row 245×10, 225×12

Week 24

1-on-1 Coaching - Day 86
Bench
Monday, July 7, 2025

Bench Press 350×1, 5×2 @ 320

Dumbbell Bench Press 3×9 @ 110

Seated Lever Row 3×8 @ 220

Skullcrushers 3×4 @ 110

1-on-1 Coaching - Day 87
Squat
Wednesday, July 9, 2025

Squat 475×1, 2×2 @ 415, 415×3

Hack Squat 2×10 @ 385/345

Lying Leg Curl 3×0 @ 170

DB Curls 50×12, 2×8 @ 50

1-on-1 Coaching - Day 88
Light Bench
Friday, July 11, 2025

Light Bench Press 5×5 @ 280

Incline Bench Press 2×4 @ 230, 230×5

Lat Pulldowns 3×11 @ 195

Dips 3×7 @ 15

Tricep Rope Pushdowns 100×12, 100×8, 100×5

1-on-1 Coaching - Day 89
Deadlift
Saturday, July 12, 2025

Safety Bar Squat 3×3 @ 350

Deadlift 545×1, 3×2 @ 480

Romanian Deadlift 305×6

Cable Row 250×10, 230×12

Week 25

1-on-1 Coaching - Day 90
Bench
Tuesday, July 15, 2025

Bench Press 355×1, 4×2 @ 325

Dumbbell Bench Press 110×9, 110×7, 110×9

Seated Lever Row 3×9 @ 220

Skullcrushers 3×5 @ 110

1-on-1 Coaching - Day 91
Squat
Thursday, July 17, 2025

Squat 485×1, 3×2 @ 420

Hack Squat 385×10, 345×12

1-on-1 Coaching - Day 92
Light Bench
Saturday, July 19, 2025

Light Bench Press 5×5 @ 285

Incline Bench Press 2×4 @ 235, 235×5

Lat Pulldowns 2×6 @ 200, 200×10

Dips 20×7, 2×6 @ 20

Tricep Rope Pushdowns 2×6 @ 105, 105×10

Week 26

1-on-1 Coaching - Day 93
Deadlift
Sunday, July 20, 2025

Safety Bar Squat 3×3 @ 355

Deadlift 555×1, 2×2 @ 490

Romanian Deadlift 315×5

Cable Row 255×8, 235×10

1-on-1 Coaching - Day 94
Bench
Wednesday, July 23, 2025

Bench Press 365×1, 3×2 @ 330

Dumbbell Bench Press 100×12, 2×10 @ 100

Seated Lever Row 3×10 @ 220

Skullcrushers 3×6 @ 110

1-on-1 Coaching - Day 95
Squat
Friday, July 25, 2025

Squat 495×1, 3×2 @ 425

Hack Squat 395×6, 350×10

1-on-1 Coaching - Day 96
Light Bench
Saturday, July 26, 2025

Light Bench Press 5×3 @ 290

Incline Bench Press 2×3 @ 240, 240×5

Lat Pulldowns 2×8 @ 200, 200×10

Dips 25×6, 25×5, 25×6

Tricep Rope Pushdowns 3×8 @ 105

Week 27

1-on-1 Coaching - Day 97
Deadlift
Monday, July 28, 2025

Safety Bar Squat 3×2 @ 360

Deadlift 565×1, 2×2 @ 500

Romanian Deadlift 320×5

Cable Row 260×8, 240×10

1-on-1 Coaching - Day 98
Bench
Friday, August 1, 2025

Bench Press 375×0, 3×2 @ 335

Dumbbell Bench Press 110×9, 110×8, 110×7

Seated Lever Row 2×6 @ 230, 230×9

Skullcrushers 3×7 @ 110

Week 28

1-on-1 Coaching - Day 99
Squat
Sunday, August 3, 2025

Squat 505×1, 3×2 @ 430

Hack Squat 395×8, 350×10

1-on-1 Coaching - Day 100
Bench
Wednesday, August 6, 2025

Bench Press 340×1, 3×2 @ 320

Dumbbell Bench Press 90×15, 2×10 @ 90

Seated Lever Row 230×9, 230×7, 230×6

Skullcrushers 3×0 @ 110

Tricep Rope Pushdowns 3×15 @ 95

1-on-1 Coaching - Day 101
Squat
Wednesday, August 6, 2025

Squat 455×1, 3×3 @ 410

Hack Squat 350×12

1-on-1 Coaching - Day 102
Light Bench
Friday, August 8, 2025

Light Bench Press 3×5 @ 275

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×12 @ 185

Dips 2×10 @ 0, 0×12

Tricep Rope Pushdowns 2×12 @ 90, 90×15

1-on-1 Coaching - Day 103
Deadlift
Saturday, August 9, 2025

Safety Bar Squat 2×0 @ 350

Deadlift 530×1, 2×3 @ 465

Romanian Deadlift 300×6

Cable Row 260×9, 240×12

Week 29

1-on-1 Coaching - Day 104
Light Bench
Friday, August 15, 2025

Light Bench Press 5×5 @ 280

Incline Bench Press 3×5 @ 225

Lat Pulldowns 200×10, 200×9, 200×8

Dips 2×9 @ 10, 10×8

Triceps Extension 2×12 @ 125, 125×20

1-on-1 Coaching - Day 105
Deadlift
Saturday, August 16, 2025

Safety Bar Squat 3×3 @ 350

Deadlift 540×1, 3×3 @ 475

Romanian Deadlift 315×6

Cable Row 260×10, 240×12

Week 30

1-on-1 Coaching - Day 106
Bench
Monday, August 18, 2025

Bench Press 345×1, 6×2 @ 325

Dumbbell Bench Press 100×11, 100×10, 100×9

Seated Lever Row 3×9 @ 230

Tricep Rope Pushdowns 2×8 @ 105, 105×10

Triceps Extension 5×0 @ 70/80/90/105/115

1-on-1 Coaching - Day 107
Squat
Tuesday, August 19, 2025

Squat 470×1, 3×2 @ 420

Hack Squat 400×10, 355×12

1-on-1 Coaching - Day 108
Light Bench
Friday, August 22, 2025

Light Bench Press 5×5 @ 285

Incline Bench Press 230×5, 2×4 @ 230

Lat Pulldowns 3×8 @ 205

Dips 3×8 @ 15

Tricep Rope Pushdowns 2×9 @ 105, 105×10

1-on-1 Coaching - Day 109
Deadlift
Saturday, August 23, 2025

Safety Bar Squat 3×3 @ 355

Deadlift 550×1, 3×2 @ 485

Romanian Deadlift 315×6

Cable Row 265×8, 245×10

Week 31

1-on-1 Coaching - Day 110
Bench
Monday, August 25, 2025

Bench Press 355×1, 4×2 @ 330

Dumbbell Bench Press 2×9 @ 110, 110×7

Seated Lever Row 3×10 @ 230

Triceps Extension 3×12 @ 130

1-on-1 Coaching - Day 111
Squat
Wednesday, August 27, 2025

Squat 480×1, 3×2 @ 425

Hack Squat 405×10, 360×12

1-on-1 Coaching - Day 112
Light Bench
Friday, August 29, 2025

Light Bench Press 290×5, 4×4 @ 290

Incline Bench Press 4×3 @ 235

Lat Pulldowns 2×6 @ 210, 210×9

Dips 20×8, 20×7, 20×6

Tricep Rope Pushdowns 3×10 @ 105

1-on-1 Coaching - Day 113
Deadlift
Saturday, August 30, 2025

Safety Bar Squat 3×0 @ 360

Deadlift 560×1, 495×2, 495×5

Romanian Deadlift 320×6

Cable Row 265×9, 245×11

Week 32

1-on-1 Coaching - Day 114
Bench
Monday, September 1, 2025

Bench Press 365×1, 4×2 @ 335

Dumbbell Bench Press 2×9 @ 110, 110×7

Seated Lever Row 2×6 @ 235, 235×9

Triceps Extension 3×12 @ 135

1-on-1 Coaching - Day 115
Squat
Wednesday, September 3, 2025

Squat 490×1, 3×2 @ 430

Hack Squat 405×9, 365×11

DB Curls 65×7, 55×8, 45×8

1-on-1 Coaching - Day 116
Light Bench
Friday, September 5, 2025

Light Bench Press 5×3 @ 295

Incline Bench Press 2×2 @ 240, 240×3

Lat Pulldowns 2×7 @ 210, 210×9

Dips 3×8 @ 25

Tricep Rope Pushdowns 2×8 @ 110, 110×7

1-on-1 Coaching - Day 117
Deadlift
Saturday, September 6, 2025

Safety Bar Squat 3×3 @ 360

Deadlift 570×1, 2×2 @ 505

Romanian Deadlift 325×0

Cable Row 265×10, 245×12

Week 33

1-on-1 Coaching - Day 118
Bench
Monday, September 8, 2025

Bench Press 375×1, 3×2 @ 340

Dumbbell Bench Press 110×10, 110×9, 110×8

Seated Lever Row 235×9, 235×8, 235×7

Triceps Extension 3×12 @ 140

1-on-1 Coaching - Day 119
Squat
Wednesday, September 10, 2025

Squat 500×1, 2×2 @ 435, 435×0

Hack Squat 405×10, 365×12

1-on-1 Coaching - Day 120
Light Bench
Friday, September 12, 2025

Light Bench Press 5×3 @ 300

Incline Bench Press 3×5 @ 215

Lat Pulldowns 210×9, 210×8, 210×7

Dips 3×6 @ 30

Tricep Rope Pushdowns 2×8 @ 110, 110×9

1-on-1 Coaching - Day 121
Deadlift
Saturday, September 13, 2025

Safety Bar Squat 3×2 @ 365

Deadlift 580×1, 2×2 @ 510

Romanian Deadlift 325×6

Cable Row 270×8, 250×10

Week 34

1-on-1 Coaching - Day 122
Bench
Tuesday, September 16, 2025

Pause Bench Press 335×1, 5×2 @ 305

Dumbbell Bench Press 3×8 @ 110

Seated Lever Row 240×10, 240×9, 240×8

Triceps Extension 3×10 @ 145

1-on-1 Coaching - Day 123
Squat
Wednesday, September 17, 2025

Squat 510×1, 3×2 @ 440

Hack Squat 410×10, 365×12

1-on-1 Coaching - Day 124
Light Bench
Saturday, September 20, 2025

Light Bench Press 5×3 @ 270

Incline Bench Press 3×5 @ 220

Lat Pulldowns 210×10, 210×9, 210×8

Dips 0×12, 0×11, 0×10

Tricep Rope Pushdowns 90×15, 90×14, 90×13

Week 35

1-on-1 Coaching - Day 125
Deadlift
Sunday, September 21, 2025

Safety Bar Squat 3×0 @ 350

Deadlift 545×1, 3×3 @ 480

Romanian Deadlift 305×8

Cable Row 2×0 @ 270/250

1-on-1 Coaching - Day 126
Bench
Tuesday, September 23, 2025

Pause Bench Press 340×1, 5×2 @ 310

Dumbbell Bench Press 3×12 @ 85

Seated Lever Row 3×6 @ 245

Triceps Extension 2×8 @ 150, 150×10

1-on-1 Coaching - Day 127
Squat
Wednesday, September 24, 2025

Squat 485×1, 3×2 @ 425

Hack Squat 370×10

1-on-1 Coaching - Day 128
Light Bench
Saturday, September 27, 2025

Light Bench Press 5×3 @ 280

Incline Bench Press 3×5 @ 225

Lat Pulldowns 210×11, 210×10, 210×9

Dips 10×10, 10×9, 10×8

Tricep Rope Pushdowns 100×12, 100×11, 100×10

Week 36

1-on-1 Coaching - Day 129
Deadlift
Sunday, September 28, 2025

Safety Bar Squat 3×3 @ 360

Deadlift 555×1, 3×2 @ 490

Romanian Deadlift 315×7

Cable Row 270×9, 250×11

1-on-1 Coaching - Day 130
Bench
Wednesday, October 1, 2025

Pause Bench Press 345×1, 5×2 @ 315

Dumbbell Bench Press 2×10 @ 90, 90×12

Seated Lever Row 3×7 @ 245

Triceps Extension 2×8 @ 155, 155×12

1-on-1 Coaching - Day 131
Squat
Thursday, October 2, 2025

Squat 495×1, 3×2 @ 435

Hack Squat 415×8, 375×10

1-on-1 Coaching - Day 132
Light Bench
Saturday, October 4, 2025

Light Bench Press 5×3 @ 285

Incline Bench Press 4×3 @ 230

Lat Pulldowns 3×8 @ 215

Dips 2×8 @ 15, 15×9

Tricep Rope Pushdowns 3×10 @ 105

Week 37

1-on-1 Coaching - Day 133
Deadlift
Sunday, October 5, 2025

Safety Bar Squat 3×3 @ 365

Deadlift 565×1, 3×2 @ 500

Romanian Deadlift 320×7

Cable Row 2×0 @ 270/250

1-on-1 Coaching - Day 134
Bench
Friday, October 10, 2025

Pause Bench Press 350×1, 5×2 @ 320

Dumbbell Bench Press 3×10 @ 95

Seated Lever Row 250×5, 240×8, 230×10

Triceps Extension 155×12, 155×10, 155×12

1-on-1 Coaching - Day 135
Squat
Saturday, October 11, 2025

Squat 505×1, 3×2 @ 440

Hack Squat 425×8, 380×10

Week 38

1-on-1 Coaching - Day 136
Light Bench
Wednesday, October 15, 2025

Light Bench Press 5×3 @ 290

Incline Bench Press 235×3, 2×2 @ 235

Lat Pulldowns 2×6 @ 220, 220×7

Dips 4×4 @ 25

Tricep Rope Pushdowns 2×8 @ 110, 110×10

1-on-1 Coaching - Day 137
Deadlift
Friday, October 17, 2025

Safety Bar Squat 3×2 @ 375

Deadlift 575×1, 3×2 @ 510

Romanian Deadlift 330×5

Cable Row 275×8, 255×9

Week 39

1-on-1 Coaching - Day 138
Bench
Monday, October 20, 2025

Pause Bench Press 355×1, 5×2 @ 325

Dumbbell Bench Press 2×6 @ 100, 100×7

Seated Lever Row 250×6, 240×8, 230×10

Triceps Extension 3×12 @ 160

1-on-1 Coaching - Day 139
Squat
Tuesday, October 21, 2025

Squat 515×1, 445×1, 2×0 @ 445

Hack Squat 2×0 @ 435/385

1-on-1 Coaching - Day 140
Comp
Saturday, October 25, 2025

Squat 3×1 @ 485/501/524

Pause Bench Press 2×1 @ 330

Deadlift 3×1 @ 551/574/600

Week 40

1-on-1 Coaching - Day 141
Light Bench
Friday, October 31, 2025

Light Bench Press 5×3 @ 275

Incline Bench Press 3×5 @ 205

Lat Pulldowns 3×10 @ 205

Dips 3×8 @ 0

Tricep Rope Pushdowns 3×10 @ 90

Week 41

1-on-1 Coaching - Day 142
Deadlift
Sunday, November 2, 2025

Paused Box Squat 315×3, 4×2 @ 315

Deadlift 555×1, 3×3 @ 475

Romanian Deadlift 315×8

Cable Row 2×12 @ 260/240

1-on-1 Coaching - Day 143
Bench
Friday, November 7, 2025

Pause Bench Press 335×1, 5×2 @ 310

Dumbbell Bench Press 3×10 @ 90

Seated Lever Row 240×8, 230×10, 210×12

Triceps Extension 3×12 @ 150

Week 42

1-on-1 Coaching - Day 144
Squat
Monday, November 10, 2025

Safety Bar Squat 3×0 @ 365

Hack Squat 425×8, 375×10

Week 43

1-on-1 Coaching - Day 145
Light Bench
Sunday, November 16, 2025

Light Bench Press 5×3 @ 280

Incline Bench Press 3×5 @ 210

Lat Pulldowns 2×10 @ 205, 205×12

Dips 3×8 @ 10

Tricep Rope Pushdowns 3×10 @ 95

1-on-1 Coaching - Day 146
Light Back
Monday, November 17, 2025

Paused Box Squat 5×2 @ 325

Lat Pulldowns 3×0 @ 210

Cable Row 265×8, 245×12

Hyperextension 3×8 @ 0

1-on-1 Coaching - Day 147
Bench
Saturday, November 22, 2025

Pause Bench Press 340×1, 5×2 @ 315

Dumbbell Bench Press 3×8 @ 95

Seated Lever Row 245×6, 235×8, 230×10

Triceps Extension 3×12 @ 155

Week 44

1-on-1 Coaching - Day 148
Light Legs
Wednesday, November 26, 2025

Lying Leg Curl 170×12, 170×10, 170×8

Hack Squat 435×8, 380×10

Leg Extension 3×12 @ 185

Week 45

1-on-1 Coaching - Day 149
Light Bench
Saturday, December 6, 2025

Light Bench Press 5×3 @ 285

Incline Bench Press 215×4, 215×3, 215×2

Dips 15×8, 15×7, 15×6

Tricep Rope Pushdowns 95×10, 95×8, 95×6

Week 46

1-on-1 Coaching - Day 150
Light Back
Monday, December 8, 2025

Paused Box Squat 5×2 @ 330

Lat Pulldowns 3×8 @ 215

Cable Row 270×8, 250×12

Hyperextension 3×10 @ 0

1-on-1 Coaching - Day 151
Bench
Wednesday, December 10, 2025

Pause Bench Press 345×1, 2×2 @ 320, 3×0 @ 320

Dumbbell Bench Press 2×8 @ 100, 100×7

Seated Lever Row 245×7, 235×9, 230×11

Triceps Extension 160×12, 160×11, 160×10

Week 47

1-on-1 Coaching - Day 152
Light Legs
Monday, December 29, 2025

Squat 3×5 @ 315

Leg Press 3×10 @ 555

Lying Leg Curl 3×12 @ 160

1-on-1 Coaching - Day 153
Light Bench
Wednesday, December 31, 2025

Light Bench Press 315×1, 290×2, 2×3 @ 290, 2×0 @ 290

Incline Bench Press 3×0 @ 205

Incline Dumbbell Bench 65×12, 75×7, 80×5

Dips 2×7 @ 0, 0×5

Tricep Rope Pushdowns 3×10 @ 90

1-on-1 Coaching - Day 154
Light Back
Friday, January 2, 2026

Pause Squat 5×2 @ 335

Lat Pulldowns 3×9 @ 200

Cable Row 260×8, 240×12

Hyperextension 3×12 @ 0

Week 48

1-on-1 Coaching - Day 155
Bench
Monday, January 5, 2026

Pause Bench Press 335×1, 310×2, 305×2, 3×2 @ 300

Dumbbell Bench Press 100×9, 2×8 @ 100

Half-kneeling single-arm cable row 3×10 @ 70

Overhead Tricep Extensions 2×8 @ 70, 70×12

1-on-1 Coaching - Day 156
Light Legs
Wednesday, January 7, 2026

Squat 405×5

Leg Press 565×10, 565×12

Lying Leg Curl 2×10 @ 165, 165×12

1-on-1 Coaching - Day 157
Light Bench
Friday, January 9, 2026

Technical Bench Press 5×3 @ 275

Incline Bench Press 3×5 @ 185

Lat Pulldowns 3×10 @ 200

Dips 3×10 @ 0

Tricep Rope Pushdowns 3×8 @ 80

1-on-1 Coaching - Day 158
Deadlift
Saturday, January 10, 2026

Pause Squat 3×2 @ 335

Deadlift 405×1, 365×5

Cable Row 265×8, 245×12

Hyperextension 3×12 @ 5

Week 49

1-on-1 Coaching - Day 159
Bench
Monday, January 12, 2026

Pause Bench Press 340×1, 5×2 @ 305

Dumbbell Bench Press 3×8 @ 100

T-Bar Row 3×10 @ 135

Overhead Tricep Extensions 2×10 @ 75, 75×11

1-on-1 Coaching - Day 160
Squat
Wednesday, January 14, 2026

Squat 425×1, 3×3 @ 375

Leg Press 605×10, 575×13

Lying Leg Curl 2×8 @ 170, 170×12

1-on-1 Coaching - Day 161
Light Bench
Friday, January 16, 2026

Technical Bench Press 5×3 @ 280

Incline Bench Press 3×5 @ 185

Lat Pulldowns 3×8 @ 200

Dips 3×7 @ 0

Tricep Rope Pushdowns 2×8 @ 70, 70×11

1-on-1 Coaching - Day 162
Deadlift
Saturday, January 17, 2026

Pause Squat 3×3 @ 335

Deadlift 425×1, 375×7

Cable Row 265×10, 245×12

Hyperextension 3×10 @ 10

Week 50

1-on-1 Coaching - Day 163
Bench
Monday, January 19, 2026

Pause Bench Press 325×1, 5×2 @ 290

Dumbbell Bench Press 2×8 @ 80, 80×10

T-Bar Row 2×10 @ 140, 140×12

Skullcrushers 2×8 @ 90, 90×10

Barbell Curl 3×8 @ 90

1-on-1 Coaching - Day 164
Squat
Wednesday, January 21, 2026

Squat 430×1, 3×3 @ 380

Leg Press 610×10, 580×13

Lying Leg Curl 2×8 @ 170, 170×16

1-on-1 Coaching - Day 165
Light Bench
Friday, January 23, 2026

Technical Bench Press 5×5 @ 250

Incline Bench Press 3×3 @ 190

Lat Pulldowns 3×8 @ 200

Dips 2×7 @ 0, 0×8

Tricep Rope Pushdowns 70×11, 70×9, 70×10

1-on-1 Coaching - Day 166
Deadlift
Saturday, January 24, 2026

Pause Squat 3×2 @ 340

Deadlift 445×1, 385×7

Dumbbell Row 2×8 @ 80

Hyperextension 3×10 @ 15

Week 51

1-on-1 Coaching - Day 167
Bench
Monday, January 26, 2026

Pause Bench Press 330×1, 5×2 @ 295

Dumbbell Bench Press 2×8 @ 85, 85×9

T-Bar Row 140×12, 140×11, 140×12

Skullcrushers 90×10, 90×9, 90×8

Barbell Curl 90×9, 2×8 @ 90

1-on-1 Coaching - Day 168
Squat
Wednesday, January 28, 2026

Squat 435×1, 3×2 @ 385

Leg Press 620×10, 585×12

Lying Leg Curl 170×15, 170×12, 170×9