Use the SRA Curve to Improve Your Training Plan

10/30/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

1 set x 8 reps, 1 set x 6 reps, 2 sets x 4 reps

Add weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker          10 reps

BB Curl                                    10 reps 

REST between rounds.

#3  Do one round of:

Burpee                                             25 reps

BB Row                                            25 reps

Run                                                  400 meters

American Kettlebell Swing               25 reps

Plank                                               60 seconds

Medicine Ball Wall Ball                    25 reps

Plank                                                60 seconds

American Kettlebell Swing               25 reps

Run                                                 400 meters

BB Row                                            25 reps

Burpee                                             25 reps

10/29/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#3  In any order and any combination, do:

DB Ground to Overhead            40 reps each side

Double Under                            120 reps

Pullup                                       20 reps

Air Squat                                   60 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Ground to Overhead            20 reps each side

Double Under                            60 reps

Pullup                                       40 reps

Air Squat                                   120 reps

10/27/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight for today

Sets 3,4+5  - 6 reps back down at 90%

#3  Do 4 rounds of:

Inverted Row                   12 reps each round

DB Thruster                     10-14-18-22 reps

Then do 4 rounds of:

DB Suitcase Carry            50m (25m each hand)

Goblet Squat                      10-14-18-22 reps

Then do 4 rounds of:

24" Box Jump             10 reps

Regular Pushup          10-18-26-34 reps

10/26/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 2 reps at 85% of 1RM

Set 2 - 2 reps at 95% (or as heavy as you can for 2)

Set 3 - 2 reps at 95% (or as heavy as you can for 2)

Set 4 - 2 reps at 95% (or as heavy as you can for 2)

Set 5 - as many reps as you can at 85%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Row                                     8 reps each side (heavy)

B) Burpee                                       12 reps

C) Run                                            150 meters

D) Medicine Ball Wall Ball            16 reps

E) Plank                                          90 seconds

F) American Kettlebell Swing       30 reps

How To Do Pause Deadlifts and Why You Should Do Them!

10/24/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

1 set x 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

REST between rounds.

#3  In 11 minutes, do as many rounds as you can of:

DB Ground to Overhead                  10 reps each side

1" Deficit Pushup                            20 reps

Air Squat                                        30 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Pullup                                              10 reps

Double Under                                   40 reps

DB Farmer's Walk                             100 meters

10/23/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#3  With a partner, do 3 rounds of:

Inverted Row                             20 reps

Goblet Squat                             25 reps

Regular Pushup                        30 reps

24" Box Jump                            12 reps

DB Suitcase Carry                     50 meters (25m each hand)

DB Thruster                               20 reps

Only one partner is working at a time.

Partner A does 20 Inverted Rows, then Partner B does 20 Inverted Rows. Then

Partner A does 25 Goblet Squats, then Partner B 25 Goblet Squats, etc. 

10/21/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight for today

Sets 3,4+5  - 6 reps back down at 90%

#3  Start a timer:

PART A

0:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side

1:00 - REST

2:00 - As many Burpees as you can, out of a total of 60 reps

3:00 - REST

4:00 - As many DB Rows as you can, out of a total of 60 reps each side

5:00 - REST

6:00 - Run as far as you can, out of a total of 600 meters

7:00 - REST

8:00 - As many Medicine Ball Wall Balls as you can, out of a total of 60 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Sledgehammer VS Tire        35 reps MINUS how many reps you did in PART A

Burpee                                   60 reps MINUS how many reps you did in PART A

DB Row                                  60 reps MINUS how many reps you did in PART A

Run                                        600 meters MINUS how far you went in PART A

Med Ball Wall Ball                60 reps MINUS how many reps you did in PART A

10/20/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 3 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 4 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 5 - as many reps as you can at 82.5%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 3 rounds of:

DB Ground to Overhead                  10-15-20 reps each side

Double Under                                  55-45-35 reps

DB Farmer's Carry                           50-100-150 meters

Regular Pushup                              45-35-25 reps

Air Squat                                         40-50-60 reps

10/18/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

1 set x 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

REST between rounds.

#3 In any order and any combination, do:

Pullup                                  45 reps

Goblet Squat                        60 reps

1" Deficit Pushup                 75 reps

Then in any order and any combination, do:

BB Row                           50 reps

DB Thruster                     50 reps

DB Suitcase Carry           150 meters each side

Are Deadlifts Worth The Risk?

10/17/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Sets 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3 - 6 reps back down at 90%

#3  Do 4 rounds of:

Run                      300-250-200-150 meters

Burpee                 12-14-16-18 reps

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 4 rounds of:

DB Row                                      12-10-8-6 reps each side

Medicine Ball Wall Ball             12-14-16-18 reps

10/15/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps top weight for today

Sets 3,4+5 - 6 reps back down at 90%

#3  In 20 minutes, do as many rounds as you can of:

Double Under                              45 reps

Air Squat                                     35 reps

DB Farmer's Carry                       100 meters

Regular Pushup                           25 reps

BB Curl                                        12 reps

DB Ground to Overhead               12 reps each side

10/14/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90%

Set 3 - 3 reps at 90%

Set 4 - 3 reps at 90%

Set 5 - as many reps as you can at 80%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 3 rounds of:

Plank                                                 60 seconds

Inverted Row                                     18 reps 

Goblet Squat                                     30-24-18 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing                 18-24-30 reps

10/12/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

1 set x 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

#3  In 8 minutes, do as many rounds as you can of:

Pullup                                      8 reps

Air Squat                                  24 reps

Regular Pushup                       16 reps

BB Row                                    8 reps

Medicine Ball Wall Ball             12 reps

Run                                           200 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Pullup                                      12 reps

Air Squat                                  36 reps

Regular Pushup                       24 reps

BB Row                                    12 reps

Medicine Ball Wall Ball             18 reps

Run                                           300 meters

10/11/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3 - 6 reps back down at 90%

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Ground to Overhead-7 reps each side

At 13:00, in any order and any combination, do:

1" Deficit Pushup              75 reps

Double Under                    150 reps

DB Row                             60 reps

DB Thruster                       60 reps

How Much Volume is Too Much?

10/9/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3  Do one round of:

American Kettlebell Swing                   20 reps

Plank (elbows and toes)                       90 seconds

Goblet Squat                                        20 reps

DB Farmer's Carry                                150 meters

Burpee                                                  25 reps

BB Curl                                                 25 reps

Burpee                                                  25 reps

DB Farmer's Carry                                150 meters

Goblet Squat                                        20 reps

Plank (elbows and toes)                       90 seconds

American Kettlebell Swing                   20 reps

10/8/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 4 reps at 77.5% of 1RM

Set 2 - 4 reps at 87.5%

Set 3 - 4 reps at 87.5%

Set 4 - 4 reps at 87.5%

Set 5 - as many reps as you can at 77.5%

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  In any order and any combination, do:

BB Ground to Overhead             16 reps

Air Squat                                   100 reps

Inverted Row                              25 reps

Run                                           300 meters

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Air Squat                                   50 reps

Inverted Row                             50 reps

Run                                           600 meters

10/6/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps

Add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly              12 reps

DB Lateral Raise            12 reps

Plate Front Raise           12 reps

#3  Do 4 rounds of:

Pullup               12 reps

DB Thruster       9-13-17-21 reps

Then do 4 rounds of:

DB Suitcase Carry            50m (25m each hand)

Regular Pushup               18-22-26-30 reps

Then do 4 rounds of:

BB Row                          12 reps

Double Under                 20-30-40-50 reps

10/5/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 4 sets x 9 reps

Set 1 - 9 reps at 90% of your goal weight for today

Set 2 - 9 reps at goal weight for today

Set 3+4 - 9 reps back down at 90%

#2  BB Deadlift - regular tempo - 2 sets x 9 reps

Work up to one heavy set of 9 reps.  Then take off 10% and do 

one more set of 9 reps. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Row                                     8 reps each side (heavy)

B) Burpee                                       12 reps

C) DB Farmer's Walk                   75 meters

D) Goblet Squat                             24 reps

E) Plank                                          90 seconds

F) American Kettlebell Swing       30 reps

How You Should Weight Train to Increase Testosterone

10/3/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3  In 11 minutes, do as many rounds as you can of:

Run                                         200 meters

Medicine Ball Wall Ball            15 reps

BB Curl                                    15 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Air Squat                                         30 reps

DB Ground to Overhead                  10 reps each side

1" Deficit Pushup                            20 reps

10/2/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 5 reps at 75% of 1RM

Set 2 - 5 reps at 85%

Set 3 - 5 reps at 85%

Set 4 - 5 reps at 85%

Set 5 - as many reps as you can at 75%

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  With a partner, do 3 rounds of:

Regular Pushup                        25 reps

Goblet Squat                             25 reps

DB Suitcase Carry                     50 meters (25m each hand)

Inverted Row                             20 reps

DB Thruster                               20 reps

Double Under                            50 reps

Only one partner is working at a time.

Partner A does 25 Pushups , then Partner B does 25 Pushups. Then

Partner A does 25 Goblet Squats, then Partner B 25 Goblet Squats, etc.