Ben Plotnicki

6/19

A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

205/210 – pretty smoked today

B – Strict press @ 51X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

105

C1 – BB Bent over rows with pronated grip x 10-12, rest 1 min (similar loading from last week)

145

C2 – Top to top DB alternating Z-press from straight leg seated x 20 reps (10/side), rest 1 min x 3 sets

35

D1 – Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

I couldn’t hang on to the plate pinch for the whole 30 sec, was losing it right around 27 + 15-12-11

D2 – Dbl KB front rack carry 30 sec into Dbl KB front rack reverse alternating lunges x 14 (7/side), rest 1 min x 3 sets

done

6/14

A – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets, moderate loading (work around 65-70%, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS)

135 – my joints – especially my wrist felt like a limiter today, the shoulder held up well, but just wasn’t use to the movements and i was really tired today

B – Power clean/Push Jerk singles, 1 rep every 20 sec x 5, rest 2 min x 4 working sets, crisp and quick lockout with good footwork

185-190-195-205 – 205 was too much for today, footwork wasn’t as crisp on the first rep or two, i smoothed it out, but should have stayed in the 185-195 range

C – BB RDL @ 4121 tempo x 6, rest 2 min x 4

165 x 2, 185×2 and that might have been too aggressive for today

D1 – Glute ham hip extensions x 10-12 into GHD sorenson hold for 30-40% of best hold time from testing, rest 90 sec

D2 – Star plank from elbow x 15 sec/side, rest 15 sec bt sides and 90 sec after both x 3 sets

Done – sorenson for 40sec

6/15 – OFF

6/16

Overlap

+

Zone 2 volume

6/17

A1 – Dbl KB bottoms up bench press @ 2020 tempo x 8-10, rest 1 min

26×1, 35×3 for 8 – each set on the 35 i had to reset at least one time because of losing the bell before i got into positions

A2 – Band distracted single arm DB row x 8-10/side, rest 1 min x 4 sets

50×8

B1 – Tempo ring pushups @ 2020 tempo x 8-10, rest 1 min

10

B2 – Feet elevated ring rows @ 2121 tempo x 8-10, rest 1 min x 4 sets

*elevate feet to just below hand height, should be tough angle

10

C1 – Mini band seal walk x 50ft, rest 1 min

C2 – Dbl DB reverse flys from incline bench x 8-10, rest 1 min

C3 – Dbl DB lat sweeps from incline bench x 8-10, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)

This week did flys and lat sweeps at 20’s

D – KB arm bar x 3/side x 5 sets, rest as needed

44

+

*same as last week, try to start off a little hotter here and then hang on

AMRAP 60 sec of hand over hand rope climbs with feet on floor

rest 60 sec x 5

*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.

12-10-8-8-9 – was much more aggressive this week, but my biceps felt pretty smoked, not blown up just worked really hard

6/9

Overlap

+

Zone 2 volume

6/10

A1 – Dbl KB bottoms up bench press @ 2020 tempo x 6-8, rest 1 min

26 – just didn’t trust myself today with making the jump to 35 for 8 reps 

A2 – Band distracted single arm DB row x 6-8/side, rest 1 min x 4 sets

50 x 8

B1 – Tempo ring pushups @ 2020 tempo x 6-8, rest 1 min

8 with some discomfort but manageable

B2 – Feet elevated ring rows @ 2121 tempo x 6-8, rest 1 min x 4 sets

*elevate feet to just below hand height, should be tough angle

8 but the iso hold got tough 

C1 – Mini band seal walk x 40ft, rest 1 min

Evil purely evil……the mini band I had, had no give so I had to get a long really small band and that gave a little resistance but not ideal

C2 – Dbl DB reverse flys from incline bench x 6-8, rest 1 min

15’s x 8

C3 – Dbl DB lat sweeps from incline bench x 6-8, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)

15’s x 8

D – KB arm bar x 3/side x 4 sets, rest as needed

44

+

AMRAP 60 sec of hand over hand rope climbs with feet on floor

rest 60 sec x 5

*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.

So I wasn’t quite exactly sure when it said rope climb but with feet on the floor so i assumed that it was a lying to standing. Reps were 7-6-5-5-6 – I over relied on my right ar to initiate the start of the pull so I started slowing down when I put that emphasis on for balance. And if i did this correctly this shit got really really hard, especially when trying to control to the ground and make sure shoulders touched first

6/11 – OFF

6/12

A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

205-215-220-225

B – Strict press @ 41X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

110

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min (add 10-15lbs this week)

140×8

C2 – Top to top DB alternating Z-press from straight leg seated x 16 reps (8/side), rest 1 min x 3 sets

35

D1 – Plate pinch carry 25 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

23-14

D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 12 (6/side), rest 1 min x 3 sets

44’s

6/7

A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)

245-275-300-260-285-325

B – Barbell hip thrusts – 4 sets of 14, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

225 x 3, 245 x 1

C1 – 1-arm landmine overhead press from half kneeling x 6/side into 2-arm landmine shoulder to shoulder press x 12 reps, rest 90 sec

30

C2 – Band resisted 1-arm DB row x 8/side, rest 15 sec bt arms and 90 sec after both x 4 sets

50

D – Sandbag squats – AMRAP unbroken, rest 4 min x 2 attempts @ 200lbs

8 and 10 – i really did not set myself up here for a good strong mental finish. The first set of 8 was tough, and when i got in the 2nd set i knew i wanted more than 8 but had my mind stuck on an even number, i’m pretty sure i could’ve grinded out 1 more and maybe 2 but i immediately regretted stopping and dropping it at 10

5/31

A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)

225-245-275-245-270-305-315 – i know there is an extra single in here, after the last triple i didn’t want to make the jump to 315 becuase I wasn’t as confident as I should’ve and then the 305 felt so good I just really wanted to go for it and it felt good

B – Barbell hip thrusts – 4 sets of 12, goal of same ending load as last week, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

225×2, 245 x2

C1 – 1-arm landmine overhead press from half kneeling x 6/side into 2-arm landmine shoulder to shoulder press x 12 reps, rest 90 sec

+35 – my left shoulder couldn’t have handle much more weight in these rep ranges. A little grindy and low level pain but present. 

C2 – Band resisted 1-arm DB row x 8/side, rest 15 sec bt arms and 90 sec after both x 3 sets

50

D – Sandbag bear hug reverse alternating lunges x 12 (6/side) + bear hug squats x 12, rest 3 min x 3 sets

100lb d-ball

6/2

Overlap

+

Zone 2 volume

6/3

PT work (external rotation isometric, wall slides, abduction isometrics)

+

EMOM x 8

Odd min – 35 sec toes to bar – 22UB-15-13-12

Even min – 40 sec burpees to touch bar – 12-11-12-12

Total ttb today 62 – last week 58 and in partner workout yesterday did 80 ttb in synchro format with partner that didn’t have high volume ttb capacity so the 80 reps were there and felt a little today but they were not executed in a super dense rep scheme 

+ (rest as needed)

EMOM x 8

Odd min – 35 sec strict pullups – 16-12-9-10

Even min – 40 sec burpees to Touch Bar 12-12-12-12

+ (rest as needed)

EMOM x 8

40 sec ski for cals

20 sec rest

96 (13-12-12-11-12-12-12-12)

+

B – Tempo GHD situps x 20, rest 2 min x 5

(can keep hands at sides)

Rested longer than the 2 minutes because I wanted to get the volume in but wasn’t sure with all of the ttb yesterday and today 

6/4 – OFF

6/5

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

225 ——— (185-205-215-225)

B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

110———— (95-100-105-110) – that 3 sec hold overhead was a game changer and if I didn’t get the barbell high in my rack position my shoulder could feel it but with a good rack position it was pain free

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

95-115-125

C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets

25-30-35 – these felt better than i anticipated 

D1 – Plate pinch carry 20 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

20kg plates and left hand was losing them in the last few seconds – time of hang was 19-16-13 and was using those climbing wall hanging finger tools

D2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets

44 – should’ve gone 53 for at least the last set but i’ll get them next week

5/26

Overlap

+

Zone 2 volume

5/27

PT work (external rotation isometric, wall slides, abduction isometrics)

+

EMOM x 8

Odd min – 30 sec toes to bar

Even min – 30 sec burpees to Touch Bar

18-15-14-11(7/3/1) _______11-10-10-10 – toe to bar just felt like they hit the wall in the 4th set, just fatigued.

+ (rest as needed)

EMOM x 8

Odd min – 30 sec strict pullups

Even min – 30 sec burpees to Touch Bar

10 (5/5)-10(4/4/1/1)-9(3/3/3)-9(3/3/3)______10-10-9*-11 – i just didn’t feel recovered in the 2nd set of pull ups on, just tried to find little ways to try and keep moving especially when i didn’t want to. And on the set of 9 burpee i just had a mental lapse

+ (rest as needed)

EMOM x 8

30 sec ski for cals

30 sec rest

83 – (10-9-10-9-9-9-9-9) – i just felt tons of fatigue in my triceps and was just trying to fight and grind

+

B – Tempo GHD situps x 18, rest 2 min x 5

(can keep hands at sides)

done

5/28 – OFF

5/29

A – Find a strict press 3RM

157

B – Find a front squat 5RM

275 – I smoked the 275 fairly easily and smoothly, and then i jumped to 290 and there wasn’t any mental toughness left in the tank. I hit 2 reps and they were super super slow and just made a decision that 3 more reps were not going to happen

C – Find a wtd pullup 3RM

90 – first 2 reps were easy, the last few centimeters of the last rep were slow and hard and almost not made

D – Perform 16 alternating TGU not for time with KB, challenging load but in control of form/position throughout

@44 – i could’ve easily done more if it weren’t for the press into the up position. There was no problem when i had the bell locked out, but pressing into lockout was a small amount of discomfort.

5/24/2023

A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)

205-245-275-225-265-300 – so this was around my goal for my last rep, all sets felt really strong up until that set of 300. That set was probably way better than it felt, i know there was no pausing or stickinig points to grind through, it just felt super slow internally 

B – Barbell hip thrusts – 4 sets of tough 10, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

245

C1 – 1-arm landmine overhead press from half kneeling x 5/side into 2-arm landmine shoulder to shoulder press x 10 reps, rest 90 sec

+35

C2 – Band resisted 1-arm DB row x 6/side, rest 15 sec bt arms and 90 sec after both x 3 sets

50

D – Sandbag bear hug reverse alternating lunges x 10 (5/side) + bear hug squats x 10, rest 3 min x 3 sets

There was no access to a 100lb sandbag so I did 150 for my first set, well, that damn near wrecked me, so on the 2nd set i tried again for the 150 and the lunges were just out of control and didn’t feel good, so i dropped the bag and used an 80lb bag. I was able to hit that weight with the 3 minutes rest, the 150 bag I might have needed a half a day at least.