HELLO MONDAY.

Yesterday I was building the 4-12-1 | The 100 Reps Challenge.

Today I completed it.

There is a lot more that goes into writing a training program than putting exercises into a list. I start with the training. I choose the exercises, decide how they work together, assign the sets, reps and rest periods, and then look at the complete four weeks as one training period.

Then I build everything around it: the warm-up, Prep & Prime, mobility, exercise demonstrations and the progression from week to week.

I believe in repeating workouts long enough to actually learn something from them. Your first week gives you a baseline. Then you come back to the same workouts and have the opportunity to progress instead of constantly starting over with something new.

That is what 4-12-1 means:

4 weeks.
12 workouts.
1 goal.

And today I finished the workout book that goes with it.

This is also the first Seize the Training Day Challenge I’m building in this format. I’m creating the structure now that I can continue to use for future training challenges while the training itself continues to change.

The program is done. The book is done.

Now I get to look forward to leading it.

21 days until we start.

4-12-1 | THE 100 REPS CHALLENGE
September 14–October 14, 2026

The only training day that matters is the one you seize today!

NOW, what do YOU do if you have an injury, or some pains and aches that prevent you from going all out?

You do what I do: adjust and keep going for all the areas you can.

I am currently on my last days off, I think today is day 8, and I will return to my training in two days. 

You know what I acquired during the time off?  Tennis elbow and a bit of hamstring bursitis I'm waiting out before I challenge it.

So...You bet I am one of those who won't wait to train when I know those things will come and go!

I can't wait to train again because I know my body needs the training, and I've been utmost inactive sitting on my butt all day long writing and editing clips for most of my days away from lifting.

It's time to get BUFFER, not just softer. HAHA!