Last workout of Month 7 programming for Scrawny to Brawny. Here’s what went down:

5/3/2 w/ 30 seconds between sets:

1A. Deadlift – 235lbs (went down a bit because grip was sweaty and terrible)
1B. Split Squat – 40’s (knee actually felt fine surprisingly

2A. Floor Press – 50’s
2B. Double-arm cable row – 50 each side

3A. Face pull – 30 lb.
3B. Band pull-apart – yellow band
3C. Hanging alternating knee raise – 20 seconds


Finishing up my last week of Month 7 programming from Scrawny to Brawny. I was a bit pressed for time today so I opted for the condensed version of the workout rather than the full version.

5/3/2 with 30 seconds rest between sets:

1A. Bench Press – 190 lb. for the first set then 185 lb. for the next two
1B. Pull-up – 20 lb.


2A. Band-resisted push-up with yellow band
2B. Kneeling single-arm row – 70 lb.

That was it! Quick and (relatively) painless.


4 x 5/3/2 with 30 seconds rest between sets and 90 seconds between rounds
1. Barbell RDL – 245 lb.
2. Barbell Push Press – 105 lb.

4 sets of 8 reps
B1. Seated Cable Row – 120 lb.
B2. Landmine Single Leg RDL – 45 lb.

3 sets of 20 seconds
C1. Hanging Unilateral March
C2. Ab Wheel Iso

3 sets of 10 reps
D1. Brady Band Circuit – Green band


4 sets of 5/3/2 – resting 30 seconds between sets and alternating exercises
A1. Deadlift – 245lbs
A2. Barbell Split Squat – 45 lb dumbbells

B1. Dumbbell Floor Press – 55 lb dumbbells (hard as shit to get up while laying down)
B2. Seated Row – 120 lb.

C1. Banded Pull-aparts – Green band
C2. Face Pull – 20 lbs

I’ll be honest – this one kicked my ass. By the fourth round of the opening duo, I was sweating pretty badly. My palms were making it difficult to hold onto the bar during the 3-rep and 2-rep sets. However, I made it through. Knee didn’t feel too bad during the split squats.


4 sets of 5/3/2 with 30 seconds between sets alternating exercises
A1. Barbell Bench Press – 185 (for the last set, I only managed 5/2/1)
A2. Pullup – 25 lbs weighted (Only managed 5/3/1 for the last set)

B1. Band-Resisted Pushup (Used a light yellow band)
B2. Half-Kneeling Cable Row – 100lbs (used both arms at once)

C1. 3×10 – Side Bridge Wall Slide
C2. 3x20sec – Waiter’s Walk – 15 lbs (my overhead stability on my left side is terrible)


Holy cow did I feel crappy today after 10+ days out of the gym. I wasn’t entirely inactive throughout that period as we spent several days hiking 9+ miles/day in Bryce Canyon National Park and Zion National Park, but I definitely didn’t have a consistent movement practice. Compound that with the fact that I was sleeping on a tent for part of the week and sharing a bed for the other part and that leads to one shitty day of movement.

My knee was acting up again today, likely due to the fact that I went running a few days in Key West and neglected to stretch or foam roll at all. Regardless, here’s what went down in the gym today:

4 sets of 5/3/2 (Rest was 30, 30, 90)

Push Press @ 95lbs
I’m continually impressed with how shitty I am overhead

Sumo Deadlift @ 255lbs
This actually felt pretty light, but my movement felt stiff and choppy so I kept it relatively light.

A) Seated Row 4×8 @ 120lbs
B) Single-leg landmine deadlift 4×8 @ 45lbs (in addition to bar)

A) Static roll-out holds 3x20s
B) Hanging alternating knee raises 3x20s
C) Banded no-monkeys 3×10

A week out of the gym literally killed me. I’m going to be feeling this tomorrow.