Thursday, July 13, 2017
Cycle 17 (Leader 2) Week 2 Day 2
Speed Rope x 300
Simple 6
Med Ball Throws x 15
Bench Press TM 325
Bar x 15
135 x 8
165 x 5
195 x 5
215 x 5
245 x 5
275 x 5
FSL 215 x 5 x 5
Quick n easy
DB Rows
2 sets 90 x 5/ side warmup
90 x 25/ side
Face Pulls
57.5 x 40
One-Arm DB Press
35 x 20/side
40 x 30/side
Ab Roller x 30
Stationary bike x 20 min
Friday, July 14, 2017
20 min stationary bike
Saturday, July 15, 2017
Cycle 17 (Leader 2) Week 2 Day 3
Speed Rope x 350
Agile 8 and shoulder mobility
Box Jumps x 15 -best these have felt in a while
Deadlift TM 375 (65-75-85)
135 x 10
185 x 5
225 x 3
250 x 5
285 x 5 mixed
320 x 5 mixed stop n go
FSL 250 x 5 x 3 sets
ss with Face Pulls x 100
ss with BW pushups x 75
KB Goblet squats 60# x 30
EZ Bar curls 50 x 50
20 minutes stationary bike
Dragged through this in just a shade over 2 hours
Monday, July 17, 2017
Cycle 17 (Leader 2) Week 2 Day 4
Speed Rope x 300
Simple 6
10# Med Ball Throws
Press TM 210
Bar x 15
85 x 8
95 x 5
135 x 5
155 x 5
180 x 5
FSL 135 x 5 x 5
Face Pulls 57.5 x 40
BW Dips x 35
Chins/Pulls 85# Assistance x 35
Brief with assistance as I came to the gym 45 minutes late for household errands, and had more to run afterward. Everyone in my household, except for me, is either suffering from a virus & strep throat, or has in the past week. Next week is the heavy 1+ week, so hopefully whatever sickened my wife and step-kids doesn’t infect me.
Wednesday, July 19, 2017
Cycle 17 (Leader 2) Week 3 Day 1
Speed Rope x 400
Agile 8 and Shoulders
Box Jumps x 15
Squats TM 355
Bar x 10
135 x 8
195 x 5
235 x 3
265 x 5
300 x 5
335 x 5 -As solid as I’ve ever been
FSL 265 x 5 x 3
ss with Band Pull Aparts x 100
ss with BW Push-ups x 100
This trio done in a rapid 35 minutes
Back Raises 25# vampire style x 35
20 min stationary bike
Friday, July 21, 2017
Cycle 17 (Leader 2) Week 3 Day 2
Speed Rope x 350
Simple 6
10# Med Ball Throws
Bench Press TM 325
Bar x 15
135 x 8
185 x 5
225 x 3
245 x 5
275 x 5
315 x 5 - a challenge, I should have slowed down leading up to this
FSL 245 x 5 x 5 ran out of gas on the last set
DB Rows 90# x 50/side
DB Press 40#/side x 50 total
Face Pulls 57.5 x 40
Abbench crunch thingie BW x 50
Abs still feel like they’re strained. I’m gonna lay off them for a week or two
20 min stationary bike
My performance was lacking staying power tonight.
Saturday, July 22, 2017
20 min stationary bike
Sunday, July 23, 2017
Cycle 17 (Leader 2) Week 3 Day 3
Speed Rope x 350
Agile 8 & Simple 6
Box Jumps x 15
Deadlift TM 375
135 x 5
205 x 5
245 x 5
280 x 5
320 x 5 mixed grip
355 x 1 Failure. I’m sure it was all in my head -like lack of confidence in my mixed group.
355 x 5 straps
FSL 280 x 5 x 3
ss with Band pull aparts x 100
BW Pushups x 50
ss with Goblet Squats 60# x 30
Entrance to exit was just a shade under 2 hours. Shameful.
I woke up this morning with a raging headache and nauseous and was pretty sure I was finally going down with the same disease that the rest of my family suffered through last week. Some coffee and napping reduced my ailments, but my eating was off and I didn’t adequately fuel this workout. Some days just suck.
Monday, July 24, 2017
25 min stationary bike ride
Tuesday, July 25, 2017
Cycle 17 (Leader 2) Week 3 Day 4
Speed Rope x 300
Simple 6
14# Med Ball Throws
Press TM 210
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5
200 x 5
FSL 155 x 5 x 5
Face Pulls 57.5 x 48
Lat Pulls 125 x 60 total (Wide neutral)
Side Bends x 25 each
20 min stationary bike
In the rack next to me were 2 Hooters’ Girl wanabees and their pimp… er…photographer. Lets just say the camera got more action than any muscles. I wouldn’t care, but they were disruptive, and invaded my space carelessly…having someone crouch in your barpath to take sexy photos while I have 200 pounds hoisted over my head is flat ass dangerous.
Thursday, July 27, 2017
Post Leader 7th Week Protocol -Deload
Speed Rope x 300
Agile 8 & Shoulders
Box Jumps x 10
Squats TM 355
Bar x 10
135 x 8
185 x 5
225 x 3 -I can sense right now this is all gonna suck.
Tight Hips - no spring at all
250 x 5 -THIS IS ALL
285 x 3 -ONE FUCKING
320 x 1 -AWFUL GRIND
355 X 1 -I’m supposed to stop here
375 x 1 -new PR. This really wasn’t any more challenging than the 250 x 5.
supersetted with Band Pull Aparts x 60
and supersetted with BW pushups x 45
BW Back Raises x 30
Even though I took 2 separate weeks of vacation during my last 2 cycles, tonight I realized why I still need a de-load. My ego took over on the last attempt, being stubborn because I planned on running up a couple singles after my 1 x TM, and really the single at 355 wasn’t that bad. Went to gym at 2000 instead of normal time of 1800.
Friday, July 28, 2017
Post Leader 7th Week Protocol -Deload
Speed Rope x 250
Simple 6
Med Ball Throws x 12
Bench Press TM 325
Bar x 15
135 x 8
185 x 5
215 x 3
230 x 5
265 x 3
295 x 1
325 x 1 Spotter felt as useless as the guy who installs BMW turn signals.
345 x 1 Spotter forgot he was giving a lift off, which was fine. Never in doubt. But I tweeked my elbow and shoulder a little on the descent.
365 x 1 New PR -I was pacing around the bench like a caged lion. Intense-Stare-Michael-Phelps hopped over from yonder squat rack to offer a spot. The lift-off was a little too exuberant and almost landed in my belly. Took a moment to re-balance and started an easy descent. Gravity had other ideas - the bar stapled me to the bench. The patient Phelps look-a-like said (in monotone voice) “You got this.” After an unintentional competition pause the bar started up, slowly but steadily, at least a 5 second squeeze. Form was great and at the halfway point I knew I had it.
I had to go back and thank the spotter again for his patience…most would have yanked it up at the first sign of a struggle.
Face Pulls 52. 5 x 30
Cable Rows 140 x 30
Triceps Rope Pulldowns 50 x 30
Stationary bike for 20 min
Much better shit than last night.
Saturday, July 29, 2017
Swimming with family- 20 or so laps in a 50 ft pool.
Sunday, July 30, 2017
Post Leader 7th Week Protocol -Deload
Speed Rope x 350
Agile 8 & parts of simple 6
Box Jumps x 10
Deadlift TM 375
135 x 10
185 x 5
225 x 3
265 x 5
305 x 3
340 x 1
375 x 1
Setup for 405 but bailed before engaging. Confidence in setup is gone.
Band pull aparts x 60
Ended this shitshow immediately.
Monday, July 31, 2017
Loverly stroll in the sweltering heat- 2.6 miles in 50 minutes
Tuesday, August 1, 2017
Post Leader 7th Week Protocol -Deload Day 4
Speed Rope x 300
Simple 6
Med Ball Throws x 10
Press TM 210
Bar x 15
85 x 5
105 x 5
125 x 3
145 x 5
170 x 3
190 x 1
210 x 1
230 x 1 New PR (+5)
240 x 1 New PR (+15)
Face Pulls 57.5 x 30
Abbench Crunches x 60
Chins w 100# assist x 30
20 min stationary bike
Pretty pleased with the PR but I almost didn’t get there. On the 210 attempt, I unracked the bar, and at the moment of truth, some idiot jumped between me and the mirror, and started doing these quick bounce jumps. It completely threw me off, and I tweeked my mid-back a bit. Curse word.
And it was couples night again. 25 minutes to get a rack. I hope they all give each other chlamydia.
Started my Anchor cycle tonight: 3/5/1 with PR attempts on the 3’s and 1’s days.
Thursday, August 3, 2017
Cycle 18 (Anchor) Week 1 Day 1
Speed Rope x 350
Agile 8 & Simple 6
Box Jumps x 20
Squats TM 365
Bar x 10
135 x 8
185 x 5
225 x 3
255 x 3
290 x 3
330 x 7 New Rep PR
ss with Band Pull Aparts x 100
Lat Pulls 140# x 35
BW Pushups x 100
Back Raises -descending weight x 60
Stationary bike x 20 min
Thorough and successful.
Saturday, August 5, 2017
Cycle 18 (Anchor) Week 1 Day 2
Speed Rope x 325
Simple 6
Med Ball Throws x 20
Bench Press TM 330
Bar x 15
135 x 8
185 x 5
205 x 3
235 x 3
265 x 3
295 x 9 New Rep PR
The effort drew a reaction from nearby lifters. That’s rare.
DB Bench Press 55# x 60/side
DB Rows 85 x 50/side
Face Pulls 50 x 50
Ab Roller x 30
Stationary bike x 20 min
Quality.
Monday, August 7, 2017
Cycle 18 (Anchor) Week 1 Day 3
Speed Rope x 350
Agile 8 & Simple 6
Box Jumps x 20
Deadlift TM 385
135 x 10 -tested hook grip
205 x 5 hook
245 x 3 hook
275 x 3 overhand
315 x 3 overhand!
345 x 7 straps -New Rep PR!
Balked on setup twice. First because I had left my Nike Revolution running shoes on…sucks to pull in those. On the second time, my belt pinched my muffin top, so I had to back-off. 3rd time was the charm, with a nice strong lift-off. Touch and go but with a really controlled eccentric.
ss with Band Pull Aparts x 100
BW pushups x 60
EZ Bar Curls 50 x 30 total
Stationary bike sprints :15 x 8 EMOM -picked a shitty bike.
No Core today- Abs were rendered insignificant today due to Ab roller-fest on Saturday. And my hips seem to recover poorly too so single leg is not advised here.
Tuesday, August 8, 2017
20 min stationary bike
Running with the Devil
8 x 200m over the course of 19 minutes
About 8 minutes of running and 11 minutes of wheezing
Wednesday, August 9, 2017
Cycle 18 (Anchor) Week 1 Day 4
Speed Rope x 300
Simple 6
14# Med Ball Throws x 20
Press TM 215
Bar x 15
95 x 8
115 x 5
135 x 3
150 x 3
170 x 3
195 x 7 New Rep PR
An eighth would have been a grind.
Tits. Four-for-four on my first week of PR attempts.
Pull Ups with 90# assistance x 40 total -varied grips
BW Dips x 35
Face Pulls 50# x 60 total
Walked to and from gym in 100F/38C heat, to longer route home to enjoy more shade - 2.8 miles.
Thursday, August 10, 2017
30 min stationary bike
Friday, August 11, 2017
Cycle 18 (Anchor) Week 2 Day 1
Speed Rope x 350
Agile 8 and shoulders
Box Jumps x 20
Squat TM 365
Bar x 10
135 x 8
185 x 5
205 x 3
235 x 5
275 x 5
315 x 5
ss with Band Pull Aparts x 100
ss with BW Pushups x 100
Back Raises x 50
Lat Pulls 120# x 45
Saturday I helped my School Librarian wife deliver textbooks to the classrooms. Pushing the cart like a prowler was fun…until a stack of books slid off. Doh!
Sunday, August 13, 2017
Cycle 18 (Anchor) Week 2 Day 2 5’s week
Simple 6
10# Med ball throws x 20
Bench Press TM 330
Bar x 15
135 x 8
185 x 5
215 x 5
250 x 5
280 x 10 -capped it there
DB Rows 85 x 50/side total
DB Bench Press 55/side x 55 total
Face Pulls 50# x 60
Abench crunches x 50 total
Very pressed for time so I rolled through this all in less than 40 minutes. Bench press was load and go.
Monday, August 14, 2017
20 min stationary bike
Tuesday, August 15, 2017
Cycle 18 (Anchor) Week 2 Day 3 -5’s week
Deadlift TM 385
135 x 10
185 x 5
225 x 3
250 x 5
290 x 5
325 x 5
ss with Band Pull Aparts x 100
BW pushups x 50
EZ Bar Curlz 70 x 30 total
20 minutes stationary bike
Made rapid work of the DLs, but then wiped out quickly afterward.
Wednesday, August 16, 2017
20 minutes stationary bike
Thursday, August 17, 2017
Cycle 18 (Anchor) Week 2 Day 4 -5’s week
Walk 1.1 mi to gym for warm up
Simple 6
Med Ball Throws x 20
Press TM 215
Bar x 15
85 x 5
105 x 5
125 x 5
140 x 5
160 x 5
185 x 8
BW Dips x 45
BW Chins x 3
w/ 85# assistance x 45
Face Pulls 50# x 40
Walk 1.8 mi home
I’m leaning back a little -but that’s exaggerated by a li’l lordosis. I was taking only a minute between sets…I was gonna stop at five on this set but got a wild hair to keep going - the short rests showed up in rep 7. I was really trying to “arm” these up for some reason instead of getting the bar over my head like on good sets.