USPA Training: Week 4

Squats (*Reps)

Bar x 10

135 x 8

225 x 3

315 x 1

350 x 8

*I believe I messed up on my programming for this week. At some point I was supposed to work on “explosion” but did reps instead. This was pretty brutal.*


Bench (Heavy)

Bar x 10

135 x 5

185 x 3

215 x 1

235 x 1

5 x 2 @ 250

Dropset x 20- 135


DB Bench

80 x 8

95 x 8


Deads (reps)

165 x 10

225 x 3

345 x 2

**1 x 8 @ 420

Rack Pulls

365 x 6 x 2

385 x 8


3 x 8


Red Band 2 x 10

Seated Lat Pulldown

2 x 15-20

**Today was a great day. Bar moved fast. Probably a combination of a long warm-up, stress-less work morning, and a good meal the night before. Whatever the case, I’m starting to feel like my old self again.

Testimonial No. 6: Sarah Bauer














Donovan asked me to write about my fitness “journey”. At first I struggled with that, as to me, I haven’t quite met with what I define as success so my journey wasn’t worth writing about yet . Then he posted this quote on his Facebook training page “Success is not the destination. Success is the journey.” . And I realized that my success is that I am still on the journey!

I’ve seriously and consistently worked out for more than a dozen years in some capacity. Everything from extreme body shaping, boxing, and cardio fitness classes like Zumba – you name it, chances are, I’ve tried it. I’ve suffered through videos (yes, actual VHS tapes) from Jane Fonda, Richard Simmons and a whole host of Beach Body hotties. I’ve worked out with friends (and made some great ones along the way), strangers and alone. I’ve got my sweat-on at home, at various gyms, outside, at hotels and even at work! Some of these things were fun, some were effective and some were just not the right fit.

I first trained with Donovan when I was pregnant with my now 4 year old. I pushed a car across the gym parking lot at 6 months pregnant! And yes, I do mean “train”, not “work out”. Train for what, you ask? Life. Donovan helps me train to live my best physical life. I returned to Donovan last year after a kickboxing and cardio jaunt, taking a break from being a cardio queen. Six to eight hours a week of cardio had left me tired and bored with an injured knee and foot. It was getting me nowhere! I started partner-training with Donovan (another secret to success in the gym – have an accountability partner) and hit a much better groove.

At the beginning of this year, I switched over to small group training with Donovan and three other women. We work on our individual goals in a group setting while providing support and motivation for each other. Our training sessions provide stress relief (slamming a tractor tire with a sledge hammer will do that), muscle building, and camaraderie.

While the numbers on the scale don’t move much, other goals have taken priority. I’m stronger than I have ever been (I can deadlift more than my body weight!).  I have more energy, my knee and foot no longer hurt.  I can keep with my kids.  My health numbers (blood pressure, heart rate, cholesterol etc.) are fabulous.

And, last but not least, a funny thing happened that I didn’t expect… I have always associated having body confidence with attaining a big weight loss. This last year of training with Donovan has changed my mind on that. I discovered that when I’m training, and I’m stronger, I’m more the person I’m meant to be. I no longer associate body image with a clothing size. I’m currently in best shape, both mentally and physically, that I’ve probably ever been. The journey isn’t over, but I can finally call it a success.



Squat (Heavy)

5 x 2 @ 80% (400#)


60k x 4

90k x 2

140k x 1

160k x 1


Front Squat

4 x 5


3 x 8


Bench (Reps)

1 x 8 @ 70% (220)


135 x 8

185 x 3

205 x 1


B. Incline 6 x 8

50 x 2 x 8

60 x 2 x 8

70 x 2 x 8

B2. F.E. Pushups 6 x 15

B3. T-Row 6 x 15 @ 135


C. Suspended Rev. Fly 2 x 12

C2. Hanging leg drops 2 x 10
*Death by Chest

Tempo Flys 2 x 15

Elevated Tempo Pushups w/ pulse 2 x failure

*After this finisher chest workout, I was like…





Deadlift (explosion)

8 x 3 @ 60% (360)

B.Rack Pulls

315 x 8

385 x 2 x 5

C. BB Hip Press 2 x 12-15

225 x 12

315 x 15

Accessory Day

Shoulder Press 5-4-3-2-1-2-3-4-5
Weighted Pullups 5-4-3-2-1-2-3-4-5

B.DB Preacher Curl 3×12-15

B2 Rear Delt Swings 3×35

B3.DB Bench 3×8

C. Hammer Curl 3×10-12

C2. lateral Raises 3 x 12

C3. Lat Pulldown 2 x 15

C4. Triceps 2 x 20