I have been lifting weights for over a decade. Let’s assume the average was four times per week, however five times would be fair. I am dedicated to the hobby. More now than in years past. Changes in focus brought about greater appreciation for the physicality I deeply enjoy. Early on it was only to be a stronger, better Marine. Later growing into powerlifting competitions. Recently, my approach is General Gainz. Both in name and style – I have no specific reason to lift other than I enjoy it and would like to be better at it.

Nobody makes me bleed my own blood.

So, I decided to do it every day. Odd only because the practice typically enforces “rest days." Lifting brings me significant fulfillment and genuine feelings of happiness, something many lack it seems. Lifting is my hobby of choice and I am lucky to have it. More should pick one, or something up and down a few times, eventually becoming a hobbyist lifter too. If this were a blog about playing chess every day nobody would read it (mostly because I am awful) but also because such an activity performed daily comes without judgement of negative repercussion. Lift every day and people call you an addict, or say you have body dysmorphia, or some such problem. It depicts an illness. Understandable in an age where physicality is rarely included in the average person’s daily routine. A routine consisting of all-day screen time and hours sitting in traffic. Spend an hour, maybe 90 minutes in the gym daily… How weird? Nuts. Self-harming. Unsustainable. Unproductive. Unreasonable. Words levied against this endeavor.

I dislike “unreasonable” most of all. Is trying to achieve something each day unreasonable? Absolutely not. It is none of those things, perhaps weird, only because it is unusual. It is the clear opposite to those judgements. Selfish at worst, but results oriented, nonetheless. The desire being some measure of progress, maybe one more rep, or a few seconds faster, or a few pounds heavier, or simply higher quality reps. By these measures’ workouts become easy even when they are hard. What is hard is getting here. First: to the gym . Second: when you want to be there . Third: knowing what to do to succeed . It starts with uncertainty and ends with confidence in action. The process is faster when training daily. Sweat and a hard heartbeat produce eureka moments delivering clarity, vision, and creativity. All necessary for becoming extraordinary.

Breakfast burritos also necessary.

Daily training changes the perspective about what a workout should be. No longer a slaughterhouse nightmare where the protagonist crawls out of the gym and exclaims their success with #LegDay on Instagram. I have had brutal workouts like that, many times. Often leading to extra days out of the gym, interrupting the momentum frequency generates. Daily training limits risk. The reward is proportionate: near guaranteed incremental progress. Never the false heuristic of growth like ‘feeling the burn’ – or worse yet: making all workouts hard, on the verge of muscular failure or puking and passing out, because these workouts feel beneficial. Pain onsets easily, it is a survival mechanism, so when we end the pain we ‘survive’ and deem the workout successful; ignorant that pain is felt quickly, potentially with little effort, thereby confounding an easy workout with a hard one. Months or years of stagnation negate the success of a surviving a hashtag.

Gaining size and strength does not work that way. Pain is not required. Though feeling it makes us believe the workout achieved something. At best, a short-lived victory over a timid self. Fighting the same battle repeatedly is no way to win a war. Crippled from #LegDay the protagonist stays out of the gym – because they “earned it.” Upon returning they perhaps go easy, because that was earned too, or continue the charade of hard training for hard training’s sake. Is progress the goal or to ‘survive’ a superficial contest? I argue that novice and experienced lifters may confuse these things. Daily lifting does not mean challenging workouts are out of the window, but it does a good job of governing the decisions made in the gym. Limiting excess and avoiding self-righteous penance later boasted about. A congratulatory scourge.

When training four or five times a week I always had one or two days that were over the top because I needed to earn that rest day. Grinding lifts. Chasing pumps. Running outside the gym dry heaving from set after set of squats. It is a bogus and egotistical method. Superior results are produced from consistent time and effort. Not the highs and lows of exertion and ins and outs of the gym of lesser means. Daily training nearly guarantees consistent time and effort. The latter controlled easily with frequency. Hindsight is a curse. With it we dwell momentarily on past errors. Foresight on the other hand is a gift. With it we see how great we might become. Lifting everyday grants both. Providing vision to see the next workout and the will to achieve it.

Pre-workout workout.

Nothing like returning from vacation having

to dig out from a blizzard you missed.

Doing anything every day is a great way to improve. Lifting four times a week for a year equals 208 training days (4x52). Five times a week is 260. I will have 105 additional training days when the year without a rest day is through. What can be accomplished with 105 more days? – a lot. Not only in lifting but in any pursuit. Everyone runs out of time. Wasted because it is a gift. We do not have to work to get time. Waking up is all that is required. Work comes from trying to manage it. From that work appreciation of our time is gained and spent more wisely. The return from my effort is invaluable, just like time. Gaining more than strength or muscle mass. I have discovered how much I enjoy lifting, for lifting’s sake. Getting better at it because it makes me better in general. Put simply: General Gainz.

High Frequency Undulating Progression

The workouts below are transcribed from my training journal. The period is from October 14th to December 14th. This portion is included to provide both individual workout details and the progress from the start of a training program to the conclusion of it. This span of days starts with easy weights and progresses rather quickly to new all-time personal record one rep maxes for the strict press and the pause squat. I was lucky to also hit a PR 20-rep max with the squat, while on vacation from November 25th to December 11th. The trip to coastal Alabama provided ample oxygen for the attempt. This snapshot also shows that ‘life’ does not have to get in the way of lifting every day. I have gone on vacation twice in this 300-day period. Neither trips interrupted the daily training goal. Thank you affordable and decently outfitted YMCA’s.

Sunny, sandy and warm. Alabama.



The two-month period of squatting and pressing daily that follows is my longest cycle with such frequency during the last 300 days. The training schedule is a rotating three-day progression with a Heavy (Weight) Hard (Effort) day one followed by a Medium (Weight) Moderate (Effort) day two ending with a Light (Weight) Easy (Effort) day three. A week of workouts might look like:

Monday: (Day 1) Heavy (Hard) Squat and Press.

Singles only, or a 1-3RM attempt. Progressing singles up to at least five before attempting to add weight or attempt an AMRAP on the last single to determine progression for the next workout; either add weight or do more singles or attempt a RM. Up to 10 singles are performed on this day, trying to build volume and limit rest before adding weight or attempting a new heavy RM.

Tuesday: (Day 2) Medium (Moderate) Squat and Press

5 to 6RM with half-sets after. (*I call these Bridge Weights.) Followed up with half-sets of 2 to 3 reps per set. Ideally hitting a minimum of three to four with a goal of six half-sets after the RM before attempting to increase the RM weight. Progressing a 5RM up to a 6RM+3x6 before adding weight.

Wednesday: (Day 3) Light (Easy) Squat and Press

8 to 10RM with half-sets after. Followed up with half-sets of 4 to 6 reps per set. Ideally hitting a minimum of three to four with a goal of six half-sets after the RM before attempting to increase the RM weight. Progress an 8RM up to a 10RM+5x6 before adding weight.

For all days, reducing rest between sets while holding weight is a good means to progress these workouts. Taking this route improves strength endurance and increases training density in the workout. This alternative to adding weight or reps can be performed for any workout and will help improve ability, ultimately leading to more weight and reps. A repeated workout, using the same volume and weight for an exercise defaults to this form of density progression.

Thursday: Repeat Day 1 (Add singles, or reduce rest, or add weight)

Friday: Repeat Day 2 (Add half-sets or extend from 2 to 3 reps per set. Reduce rest or add weight.)

Saturday: Repeat Day 3 (Add half-sets or extend from 5 to 6 reps per set. Reduce rest or add weight.)

Sunday: Repeat Day 1 (continue into the next calendar week, Day 2, 3, etc.)

Training Tip for Daily Lifting: While lifting daily is easier with a gym at home it is possible to stay on track while out of town, even on a holiday. For those who find themselves in such circumstances I suggest reaching out to a local area CrossFit and seeing if they have an early drop-in workout planned. These gyms usually do, especially on Thanksgiving, when fitness enthusiasts feel they need to ‘earn’ their feast. I called ahead and spoke with the owner, he invited me in to lift before classes. It was nice to be able to do my planned workout than going off schedule and attempt Fran or some other lung crushing WOD (CrossFit speak for Workout of the Day). Although, the pace of the studs on the rowers motivated me to hit squat singles at 405 with PR rest between sets. A nice boost of motivation resulting from the change of scenery.





October 14, 2019

@ 1330 HFUP (Day 1/3 of Schedule) Day 211

Bike 5 Min. Pull Ups: BW(Weight) x 7 (reps) x 3 (sets) Squat Trainer: 4B(resistance) x 15 x 3

Press: Skip RM @175 lbs. (H [Effort]) +1 rep x 5 sets, last set AMRAP (+3) -@33 Minutes

Squat: Skip RM @315 lbs. (M [Effort]) +1 rep x 5 sets, last set AMRAP (+3) -@56 Minutes

The RM determines the effort rating. If the RM is skipped the effort rating denotes the last set performed. In this case it is the AMRAP. As Many Reps As Possible capped when an ‘easy’ set; leaving two or more in the tank. Of course I sometimes break the rules. In this case +3 means the fifth set ended with three reps performed.

Squat (continued): 135 lbs. 5 reps x 5 sets (*Done to help groove. Squats felt somewhat off this day.) -@67 Minutes

Curls: 45 x 25/25/25/25 -@78 Minutes

First few cycles through the three day rotation.

Pretty light weights. Seemingly far from a PR.

@ 1520 HFUP (Day 2/3 of Schedule) Day 212

Bike 5 Minutes. Pull Ups: BW x 7 x 4 Squat Trainer: 4B x 15 x 4

Press: 5RM @165 lbs. (M) +2 reps x 6 sets -@46 Minutes

Squat: 6RM @275 lbs. (E) +3 reps x 6 sets -@82 Minutes

Squat (continued): 135 lbs. 5 reps x 5 sets (*Done to help groove. Squats continuing to feel off.)

(Super set) Curls: 45 x 15 reps x 5 sets

Cable Triceps Push Down: 35 x 15 reps x 5 sets -@96 Minutes

October 16, 2019

@ 2110 HFUP (Day 3/3 of Schedule) Day 213

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 15 x 3

SSB Squat: 10RM @205 lbs. (E) +5 reps x 4 sets

(Super Set) Football Bar Press 10RM @115 lbs. (E) +5 reps x 4 sets -@43 Minutes

Hammer Curls: 20 x 15 reps x 4 sets -@48 Minutes

October 17, 2019

@ 1800 HFUP (2nd Day 1) Day 214

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: Skip RM @190 lbs. (H) +1 x 5 -@47 Minutes

Squat: Skip RM @335 lbs. (H) +1 x 4 (+2 on last set AMRAP) -@85 Minutes

October 18, 2019

@ 1610 HFUP (2nd Day 2) Day 215

Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B x 15 x 3

Press: 5RM @160 lbs. (M) +3 x 6 -@33 Minutes

Squat: 6RM @295 lbs. (M) +3 x 6 -@68 Minutes

Deadlift: Skip RM @405 lbs. (E) +1 x 4 (+2 on last set AMRAP) -@93 Minutes

(Triple Set) Dips: BW x 10 x 4

Curls: 40 x 10 x 4

Facepull: 25 x 10 x 4

October 19, 2019

@ 1535 HFUP (2nd Day 3) Day 216

Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B x 15 x 3

SSB Squat: 10RM @225 lbs. (E) +5 x 4

(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x 4 -@49 Minutes

(Triple Set) Lat Pull Down: 20 x15 x 4

Hammer Curl: 20 x 15 x 4

Barbell Curl: 40 x 15 x 4 -@66 Minutes

October 20, 2019

@ 1845 HFUP (3rd Day 1) Day 217

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: Skip RM @190 lbs. (H) +1 x 5 -@45 Minutes

Squat: Skip RM @335 lbs. (H) +1 x 4 -@67 Minutes

(Super Set) Pull Ups: BW x 10/10/8/6 (reps per /set/)

Dips: BW x 10/10/10/10 -@74 Minutes

October 21, 2019

@ 1725 HFUP (3rd Day 2) Day 218

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 15 x 3

Press: 5RM @165 lbs. (M) +2 x 6 -@34 Minutes

Squat: 5RM @305 lbs. (M) +2 x 6 -@75 Minutes

October 22, 2019

@ 1900 HFUP (3rd Day 3) Day 219

Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B x 15 x 3

SSB Squat: 10RM @225 lbs. (E) +5 x 3

(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x 3 -@37 Minutes

(Super Set) Hammer Curl: 20 x 15 x 4

Barbell Curl: 40 x 15 x 4 -@48 Minutes

October 23, 2019

@ 1715 HFUP (4th Day 1) Day 220

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 15 x 3

Press: Skip RM @190 lbs. (M) +1 x 4 (+2 on last set AMRAP) -@37 Minutes

Squat: Skip RM @335 lbs. (M) +1 x 4 (+4 on last set AMRAP) -@71 Minutes

October 24, 2019

@ 1445 HFUP (4th Day 2) Day 221

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: 6RM @165 lbs. (M) +3 x 6 -@45 Minutes

Squat: 6RM @305 lbs. (M) +3 x 6 -@80 Minutes

(Triple Set) Dips: BW x 10 x 4

Hammer Curl: 20 x 15 x 4

Barbell Curl: 40 x 15 x 4 -@94 Minutes

October 25, 2019

@ 1435 HFUP (4th Day 3) Day 222

Bike 5 Minutes. Pull Ups: BW x 7 x 3 Squat Trainer: 4B x 15 x 3

SSB Squat: 10RM @225 lbs. (E) +5 x 4

(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x 4 -@37 Minutes

(Quad Set) Lat Pull Down: 55 x 15 x 4

Ab Wheel: BW x 15 x 4

FB Bar Curl: 45 x 15 x 4

Laybacks: 55 x 15 x 4 -@56 Minutes

October 26, 2019

@ 1820 HFUP (5th Day 1) Day 223

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: Skip RM @190 lbs. (H) +1 x 9 (sets) + 3 reps on last set AMRAP -@49 Minutes

Squat: Skip RM @355 lbs. (M) +1 x 5 -@87 Minutes

October 27, 2019

@ 1800 HFUP (5th Day 2) Day 224

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: 5RM @170 lbs. (M) +2 x 6

Squat: 5RM @315 lbs. (M) +2 x 6

(Super Set) Plate Clean & Press: 35 x 12 x 5

Hammer Curl: 20 x 20 x 5 -@75 Minutes

October 28, 2019

@ 1645 HFUP (5th Day 3) Day 225

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 15 x 3

SSB Squat: 10RM @225 lbs. (E) +5 x 4

(Super Set) Football Bar Press 10RM @125 lbs. (E) +5 x 4 -@42 Minutes

(Triple Set) Underhand Cable Row: 45 x 15 x 4

Laybacks: 45 x 15 x 4

Reverse Football Bar Curl: 45 x 15 x 4 -@65 Minutes

@ 1725 HFUP (6th Day 1) Day 226

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: Skip RM @190 lbs. (H) +1 x 10 (sets) -@47 Minutes

Squat: Skip RM @355 lbs. (M) +1 x 6 -@90 Minutes

@ 1735 HFUP (6th Day 2) Day 227

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 15 x 3

Press: 5RM @170 lbs. (M) +3 x 6 -@44 Minutes

Squat: 5RM @315 lbs. (M) +3 x 6 -@93 Minutes

October 31, 2019

@ 1130 HFUP (6th Day 3) Day 228

Bike 5 Minutes. Facepull: 25 x 15 x 3 Squat Trainer: 4B x 15 x 3

(Triple Set) SSB Squat: Skip RM @225 lbs. (E) +6 x 4

Football Bar Press Skip RM @125 lbs. (E) +6 x 4 -@40 Minutes

Cable Curl: 25 x 15 x 4 -@41 Minutes

Like the Unibomber's house. But colder and less murderous.



@ 1805 HFUP (7th Day 1) Day 229

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: Skip RM @190 lbs. (M) +1 x 10 (sets) +3(H) on last set AMRAP -@55 Minutes

Squat: Skip RM @355 lbs. (M) +1 x 7 (sets) +3(H) on last set AMRAP -@100 Minutes

November 2, 2019

@ 1115 HFUP (7th Day 2) Day 230

Bike 5 Minutes. Facepull: 25 lbs. x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: 6RM @170 lbs. (M) +3 x 6 -@50 Minutes

Squat: 6RM @315 lbs. (E) +3 x 6 -@94 Minutes

November 3, 2019

@ 1615 HFUP (7th Day 3) Day 231

Bike 5 Minutes. Facepull: 25 x 15 x 3 Squat Trainer: 4B x 15 x 3

(Triple Set) SSB Squat: 8RM @250 lbs. (E) +4 x 4

Football Bar Press 8RM @135 lbs. (E) +4 x 4 -@42 Minutes

BB Curl: 40 x 15 x 6 -@40 Minutes

@ 1725 HFUP (8th Day 1) Day 232

Bike 5 Minutes. Facepull: 25 lbs. x 15/20 Squat Trainer: 4B x 20 x 2

Press: Skip RM @200 lbs. (M) +1 x 7 -@55 Minutes

Squat: Skip RM @375 lbs. (M) +1 x 5 -@91 Minutes

November 5, 2019

@ 1115 HFUP (8th Day 2) Day 233

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 20 x 3

Press: 5RM @175 lbs. (M) +2 x 6 -@40 Minutes

Squat: 5RM @325 lbs. (M) +2 x 6 (last set paused) -@83 Minutes

November 6, 2019

@ 1745 HFUP (8th Day 3) Day 234

Bike 5 Minutes. Pull Ups: BW x 5 x 2 Squat Trainer: 4B x 20 x 2

(Triple Set) SSB Squat: 10RM @250 lbs. (E) +5 x 3

Football Bar Press 10RM @135 lbs. (E) +5 x 3

Lat Pull Down: 70 x 15 x 5 -@43 Minutes

Cable Row: 70 x 15 x 5 -@55 Minutes

November 7, 2019

@ 1730 HFUP (9th Day 1) Day 235

Bike 5 Minutes. Facepull: 25 lbs. x 20 x 2 Squat Trainer: 4B x 20 x 2

Press: Skip RM @200 lbs. (H) +1 x 10 -@66 Minutes

Squat: Skip RM @375 lbs. (H) +1 x 5 -@110 Minutes

November 8, 2019

@ 1710 HFUP (9th Day 2) Day 236

Bike 5 Minutes. Lat Pull Down: 50 x 15 x 3 Squat Trainer: 4B x 20 x 3

Press: 5RM @175 lbs. (M) +3 x 6 -@40 Minutes

Squat: 5RM @325 lbs. (M) +3 x 6 (last set paused) -@78 Minutes

November 9, 2019

@ 1650 HFUP (9th Day 3) Day 237

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

(Super Set) SSB Squat: 10RM @250 lbs. (E) +5 x 4

Football Bar Press 10RM @135 lbs. (E) +5 x 4 -@57 Minutes





@ 1720 HFUP (10th Day 1) Day 238

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Press: Skip RM @200 lbs. (H) +1 x 10 (+3 on last set AMRAP) -@47 Minutes

Squat: Skip RM @375 lbs. (H) +1 x 7 (+3 on last set AMRAP) -@94 Minutes

November 11, 2019

@ 1830 HFUP (10th Day 2) Day 239

Bike 5 Minutes. Lat Pull Down: 50 x 15 x 3 Squat Trainer: 4B x 20 x 3

Press: 6RM @175 lbs. (H) [Skip all follow up sets] -@30 Minutes

Squat: 8RM @325 lbs. (M) [Skip all follow up sets] -@56 Minutes

November 12, 2019

@ 1540 HFUP (10th Day 3) Day 240

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

(Super Set) SSB Squat: 15RM @250 lbs. (E) [Skip all follow up sets]

Football Bar Press 13RM @135 lbs. (E) [Skip all follow up sets] -@32 Minutes

(Triple Set) Lat Pull Down: 70 x 15 x 4

Football Bar Curl: 65 x 15 x 4

Alternating Curl: 20 x 15 x 5 -@62 Minutes

@ 1725 HFUP (11th Day 1) Day 241

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Press: Skip RM @205 lbs. (H) +1 x 5 (+2 on last set AMRAP) -@48 Minutes

Squat: Skip RM @385 lbs. (M) +1 x 5 (Last rep paused) -@82 Minutes

November 14, 2019

@ 1830 HFUP (11th Day 2) Day 242

Bike 5 Minutes. Pull Ups: BW x 5 x 3 Squat Trainer: 4B x 20 x 3

Press: 5RM @175 lbs. (H) + 3 x 6 -@41 Minutes

Box Squat: 5RM @335 lbs. (M) + 3 x 6 -@93 Minutes

November 15, 2019

@ 1715 HFUP (11th Day 3) Day 243

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

(Super Set) SSB Squat: 10RM @250 lbs. (E) + 5 x 4

Football Bar Press 15RM @135 lbs. (H) + 7 x 4 -@57 Minutes

November 16, 2019

@ 1825 HFUP (12th Day 1) Day 244

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Press: Skip RM @205 lbs. (H) +1 x 10 -@61 Minutes

Squat: Skip RM @385 lbs. (H) +1 x 6 (Last rep paused) -@110 Minutes

November 17, 2019

@ 1715 HFUP (12th Day 2) Day 245

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Press: 6RM @175 lbs. (M) + 3 x 6 -@39 Minutes

Box Squat: 6RM @335 lbs. (M) + 3 x 6 -@78 Minutes

November 18, 2019

@ 1700 HFUP (12th Day 3) Day 246

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

(Super Set) SSB Squat: 10RM @250 lbs. (E) + 5 x 4

Football Bar Press 10RM @135 lbs. (E) + 5 x 4 -@57 Minutes

@ 1720 HFUP (13th Day 1) Day 247

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Press: Skip RM @205 lbs. (H) +1 x 10 (+2 on last set AMRAP) -@56 Minutes

Squat: Skip RM @405 lbs. (H) +1 x 2 (1st rep paused) -@95 Minutes

*Failed 3rd attempted single when hitting the safety bars.

November 20, 2019

@ 1800 HFUP (13th Day 2 – Audible) Day 248

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Press: 10RM @135 lbs. (E) + 5 x 5 -@58 Minutes

Squat: 10RM @225 lbs. (E) + 5 x 5 -@95 Minutes

November 21, 2019

@ 1750 HFUP (13th Day 3 – ADBL) Day 249

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

(Triple Set) SSB Squat: 12RM @135 lbs. (E) + 6 x 5

Football Bar Press 12RM @95 lbs. (E) + 6 x 5

Lat Pull Down: 70 x 12 x 5 -@39 Minutes

Hammer Curl: 20 x 20 x 5 -@50 Minutes

ADBL

*Day 250*

Bike 5 Minutes. Lat Pull Down: 50 x 15 x 3 Squat Trainer: 4B x 15 x 3

Press: 1RM @215 lbs. (H) + 2RM @205 lbs. (H)

*Failed two 1RM attempts at 225, backed off to 215 then double at 205.

Deadlift: 2RM @505 lbs. (H) [Skip all follow up sets] -@60 Minutes

November 23, 2019

@ 1915 HFUP (14th Day 2 – ADBL ) Day 251

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 3 Squat Trainer: 4B x 20 x 3

Pin Press: 6RM @115 lbs. (+black and red band) (H) + 3 x 6 -@? Minutes

Squat: 10RM @220 lbs. (M) + 5 x 6 -@? Minutes

November 24, 2019

@ 1450 HFUP (14th Day 3 – ADBL ) Day 252

Bike 5 Minutes. Lat Pull Down: 50 x 20 x 2 Squat Trainer: 4B x 20 x 2

SSB Squat: Skip RM @340 lbs. (E) + 1 x 5 (+3 on last set AMRAP) -@52 Minutes

Press: 15RM @135 lbs. (M) + 7 x 6 -@55 Minutes

Lat Pull Down: 70 x 15 x 5 -@64 Minutes

November 25, 2019

@ 1640 HFUP (15th Day 1 @YMCA) Day 253

Press: Skip RM @205 lbs. (M) +1 x 10 -@30 Minutes

Pause Squat: Skip RM @405 lbs. (M) +1 x 5 -@63 Minutes

Lat Pull Down: 143 x 15 x 5 -@75 Minutes

November 26, 2019

@ 1740 HFUP (15th Day 2 @YMCA) Day 254

Press: 5RM @185 lbs. (H) + 2 x 6 -@24 Minutes

Squat: 5RM @345 lbs. (M) + 2 x 6 -@57 Minutes

*RM bookend pauses. All half-sets paused.

Lat Pull Down: 165 x 10 x 5 -@67 Minutes

Facepull: 27.5 x 15 x 5 -@75 Minutes

November 27, 2019

@ 0925 HFUP (15th Day 3 @YMCA) Day 255

Press: 16RM @135 lbs. (H) + 8 x 6 -@30 Minutes

Squat: 10RM @275 lbs. (E) + 5 x 6 -@60 Minutes

Lat Pull Down: 99 x 20 x 5 -@70 Minutes

Preacher Curl: 50 x 12 x 5 -@80 Minutes

Hammer Curl: 25 x 12 x 5 -@90 Minutes

PR day with the Strict Press. 12.1 @ the YMCA.

November 28, 2019

@ 1715 HFUP (16th Day 1 @GC CF) Day 256

Press: Skip RM @205 lbs. (E) +1 x 10 (+2 on last set AMRAP, H) -@18 Minutes

Pause Squat: Skip RM @405 lbs. (E) +1 x 10 -@53 Minutes

November 29, 2019

@ 1125 HFUP (16th Day 2 @YMCA) Day 257

Press: 5RM @185 lbs. (H) + 2 x 6 -@20 Minutes

Squat: 6RM @345 lbs. (M) + 2 x 6 -@57 Minutes

*RM bookend pauses. All half-sets paused.

Cable Row: 99 x 12 x 5 -@? Minutes

Neutral Grip Lat Pull Down: 66 x 12 x 5 -@? Minutes

EZ Curl: 50 x 12 x 5 -@? Minutes

November 30, 2019

@ 0935 HFUP (16th Day 3 @YMCA) Day 258

Press: 10RM @155 lbs. (E) + 5 x 6 -@33 Minutes

Squat: 10RM @315 lbs. (E) + 5 x 6 -@67 Minutes

*RM and half-sets bookend pauses.

Lat Pull Down: 55 x 20 x 5 -@80 Minutes

@ 1330 HFUP (17th Day 1 @YMCA) Day 259

Press: 1RM @225 lbs. (E) + 1RM @235 lbs. (H) *New All-Time PR*

+ 5RM @185 lbs. (M) + 2 x 3 -@20 Minutes

Pause Squat: 1RM @425 lbs. (M) + 3RM @405 lbs. (M) -@55 Minutes

December 2, 2019

@ 0820 HFUP (17th Day 2 @YMCA) Day 260

Press: 5RM @185 lbs. (M) + 2 x 6 -@35 Minutes

Squat: 5RM @365 lbs. (M) + 2 x 6 -@70 Minutes

*Last reps paused on all sets.

Cable Row: 77 x 15 x 5 -@85 Minutes

Lat Pull Down: 77 x 15 x 5 -@90 Minutes

DB Curl: 25 x 12 x 5 -@100 Minutes

@ 0935 HFUP (17th Day 3 @YMCA) Day 261

Press: 10RM @165 lbs. (M) + 5 x 6 -@30 Minutes

Squat: 20RM @315 lbs. (H) [Skip all follow up sets] -@50 Minutes *New All-Time PR*

+225 x 5 x 3 (*three cool down sets after widow maker PR.)

December 4, 2019

@ 0845 HFUP (18th Day 1 @YMCA) Day 262

Press: Skip RM @225 lbs. (H) + 1 x 3 + 205 lbs. (M) 1 x 5 -@30 Minutes

Pause Squat: Skip RM @405 lbs. (M) + 1 x 5 -@60 Minutes

Lat Pull Down: 99 x 15 x 5

Face Pull: 27 x 15 x 5 -@80 Minutes

December 5, 2019

@ 0945 HFUP (18th Day 2 @YMCA) Day 263

Press: 6RM @185 lbs. (M) + 3 x 6 -@30 Minutes

Squat: 6RM @365 lbs. (M) + 3 x 6 -@79 Minutes

*Last reps paused on all sets.

Lat Pull Down: 99 x 15 x 5

Underhand Cable Row: 77 x 15 x 5

Cable Curl: 55 x 10 x 5 -@100 Minutes

December 6, 2019

@ 0700 HFUP (18th Day 3 @YMCA) Day 264

Press: 10RM @165 lbs. (M) + 5 x 6 -@28 Minutes

Squat: 6RM @315 lbs. (E) + 3 x 6 -@59 Minutes

*RM bookend pauses. Half-sets all paused.

Lat Pull Down: 121 x 10 x 5 -@68 Minutes

Underhand Cable Row: 121 x 10 x 5 -@79 Minutes

@ 0815 HFUP (19th Day 1 @YMCA) Day 265

Press: Skip RM @225 lbs. (M) + 1 x 5 -@25 Minutes

Squat: 2RM @445 lbs. (H) + 405 (M) 1 x 5 -@60 Minutes

*2RM normal tempo. 405 singles paused.

Pause Bench Press: Skip RM @275 lbs. (M) + 1 x 3 -@75 Minutes

December 8, 2019

@ 1445 HFUP (19th Day 2 @YMCA) Day 266

Press: 6RM @185 lbs. (M) + 3 x 6 -@25 Minutes

Squat: 5RM @375 lbs. (M) + 2 x 6 -@60 Minutes





December 9, 2019

@ 1130 HFUP (19th Day 3 @YMCA) Day 267

Press: 16RM @135 lbs. (M) + 8 x 6 -@27 Minutes

Squat: 10RM @315 lbs. (E) + 6 x 6 -@37 Minutes

@ 0910 HFUP (20th Day 1 @YMCA) Day 268

Press: Skip RM @225 lbs. (M) + 1 x 6 -@33 Minutes

Pause Squat: Skip RM @455 lbs. (H) + 405 (M) 1 x 3 -@75 Minutes

December 11, 2019

@ 0915 HFUP (20th Day 2 @YMCA) Day 269

Press: 7RM @185 lbs. (H) + 3 x 6 -@35 Minutes

Squat: 5RM @375 lbs. (M) + 2 x 3 -@62 Minutes

*RM bookend pauses. Doubles paused.

Welcome home!

Now chop wood or freeze to death.





December 12, 2019

@ 1640 HFUP (20th Day 3 @Home) Day 270

Bike 5 Minutes. Squat Trainer: 4B x 20 x 3

Football Bar Press: 12RM @135 lbs. (E) + 6 x 6 -@46 Minutes

SSB Squat: 10RM @300 lbs. (E) + 5 x 6 -@90 Minutes

st Day 1 @Home) Day 271 @ 1800 HFUP (21Day 1 @Home) Day 271

Bike 5 Minutes. Lat Pull Down: 50 x 15 x 4 Squat Trainer: 4B x 15 x 4

Press: Skip RM @225 lbs. (H) + 205 (M) + 1 x 10

Pause Squat: Skip RM @405 lbs. (M) + 1 x 3 -@106 Minutes

@ 1710 HFUP (21st Day 2 @Home) Day 272

Bike 5 Minutes. Lat Pull Down: 50 x 15 x 4 Squat Trainer: 4B x 15 x 4

Press: 5RM @185 lbs. (M) + 3 x 6 -@56 Minutes

Pause Squat: 5RM @365 lbs. (M) + 3 x 2 -@82 Minutes

*RM bookend pauses. Doubles paused.





*End of High Frequency Undulating Progression (HFUP) Cycle*

Start: 10.14.19 End: 12.14.19

Notable Personal Records:

Pause Squat 1RM@455

*10 pound all time PR.

Squat 2RM@445

*30 pounds less than all time 2RM, best in years however.

Squat 20RM@315

*15 pound all time PR.

Press 1RM@235

*10 pound all time PR.

Press 6RM@185

*10 pound all time PR.

Press 16RM@135

*4 reps PR. Attempting max rep progression with 135.

In the last month, from December 14th to present, I have adjusted the HFUP progression to be day on day off pressing and squatting, compared to daily frequency on each. This allows me to have higher volumes per lift per day. I have increased my RM targets and am no longer performing heavy singles, which are excellent for increasing the 1 to 3RM ability; the law of specificity governing this concept. My recent training centers more around the 10RM and higher as I push RM ability with fixed weights workout to workout. The lighter weights and higher volumes of this current progression helps strength endurance improve while giving my elbows a rest. The only negative result from HFUP for two months straight was tender elbows. They are feeling better now that I am keeping away from heavy sets. Hard sets are still included in my training, though the RM tied to the hard effort is likely to be a 10RM or greater. I will not detail many of these workouts here, but they generally look like:





Days 298, 299 and 300.

Sloppy handwriting. I blame the 500+ rep workout.

January 9, 2019

@ 1650 Day 298

Press: 14RM @135 lbs. (M) + 7 x 6 -@32 Minutes

Behind the Neck Push Press: 10RM @115 (M) +5 x 6 -@52 Minutes

20RM @95 (E) +10 x 6 -@70 Minutes

EZ Curl: 70 x 12 x 12 (Super set with above exercises)

Side Delt Raise: 15 x 15 x 9 (Super set with above exercises)

@ 1735 Day 299

SSB Squat: 3RM @405 lbs. (M) + 1 x 3 -@34 Minutes

*Session 299 called for a PR attempt. New all-time best with the SSB. Never lifted this weight before using this bar. Stoked to crush it with a 3RM with plenty in the tank.

SSB Squat (Cont.): 10RM @315 (M) +5 x 6 -@57 Minutes

@ 1100 *Day 300*

Press: 16RM @135 lbs. (M) + 8 x 6

Super set with Lat Pull Down: 95 x 12 x 7 -@39 Minutes

Behind the Neck Push Press: 12RM @115 (M) +6 x 6

Super set with Side Delt Raise: 15 x 15 x 7 -@59 Minutes

Behind the Neck Push Press: 20RM @95 (E) +10 x 6

Super set with EZ Curls: 75 x 12 x 7 -@78 Minutes

A quarter of the way through, front and back.

A thin pinch. But lots of reps.

@ 1830 HFUP (14Day 1 –