Winter Arc Day 2 of 100: Bench Press + DB Row / Tempo Run
October 30, 2026
Day 2 / 100Next test day: day 25 · in 23 days
Tuesday · Block 1 · Base
BENCH PRESS + DB ROW
TEMPO RUN
Groove every rep today. It pays off in week 3.
Base week: moderate load and volume (RPE 6-7)
Morning session
| Bench Press (hypertrophy rep range)Controlled tempo | 4 × 10 |
| DB RowFull stretch to full contraction | 4 × 10/side |
| Overhead Press (hypertrophy rep range)Strict | 3 × 10 |
| Lat PulldownControlled | 3 × 12 |
Evening session
| Run - Tempo PaceZone 3, comfortably hard | 30 min |
| Core / Mobility Finisher (plank, dead bug, hip flow) | 3 × 30-45s · 10 min |
Download the 100-day workout log to track your numbers.
Tomorrow · Day 3 · WednesdayClean + Box Jump / Zone 2 Bike
Fuel the arc
Creatine Monohydrate · 50 servingsShop
Hydro Salt + BCAA Peach Mango · 30 servingsShop
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Join the Winter ArcConsult your physician before starting any exercise program. Scale loads and volume to your own training experience, and stop if something hurts. These products and statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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