Track your Gainz

Yes, I have mentioned this before, but I really want you to start to keep track of your gainzzz aka workouts/lift.

Why you say?

1) Logging your workouts can help you actually measure your progress! What did you lift last time? For how many? Write down exactly what weight you used and what was the workout, how long it take you?That way, next time the workout comes up you can see how much you have improved.

2) Logging your workout will help you set goals for yourself. EX: by next month I want to squat 500lbs.

3) It will help you to continue to make progress.  We repeat a lot of the same lifts, with the same rep scheme. For example: a lift will come up that says something like ‘Deadlift x 3 @ 85% of your 3-RM.’ This is going to be an awful hard prescription to follow if you have no idea what your 3-Rep Max on the Deadlift is. You have no idea if you lifted 205 x 3 or 225 x 3, a big difference in numbers when trying to make progress in your deadlift. Be a tracker!


Push press

3-3-3-3-3 (compare to 2 weeks ago)


30-20-10 thrusters *

3-2-1 rope climb

RX- 75/55

CX- 95/75, legless rope climbs

* every time bar drops, athlete will do 2 burpees…NICE