Saturday, August 19. 2017
Cycle 18 (Anchor) Week 3 Day 1 5/3/1+ Week
Speed Rope x 350
Agile 8 & Shoulders
Box Jumps x 15
Squats TM 365
Bar x 10
135 x 8
205 x 5
245 x 3
275 x 5
315 x 3
345 x 5 Missed PR by 1
ss with band pull aparts x 100
BW Back raises x 60
BW pushups x 50
stationary bike x 20 min
I’m probably too high for most peoples tastes, but that’s about as deep as I go, three plates or one plate, unless I’m holding on to something in front of me. Hardest set I’ve ever completed.
No-duh-statement-of-the-day: Yeah, I’ll be re-setting my TMs next 3 cycle program.
Pretty fucking radically.
Monday, August 21, 2017
Cycle 18 (Anchor) Week 3 Day 2
Speed Rope x 300
Simple 6
Med Ball Throws x 20
Bench Press TM 330
Bar x 15
135 x 8
185 x 5
225 x 3
250 x 5
280 x 3
315 x 7 New Rep PR
DB Rows 85 x 50/side
DB Bench Press 55 x 50/side
Face Pulls 50 x 40
20 min stationary bike
Here’s the money set. #8 would’ve been a real grinder. 18 months ago I got a slow single at 315.
Wednesday, August 23, 2017
It’s been over 2 years since I’ve suffered from any major sciatica pain… until Tuesday at 2:30 in the morning, awakened by that shitty dull ache. I spent the rest of the night trying to find that one special pain-free position so I could get a little shuteye. Staved off the pain with ibuprofen until it came back with a vengeance Wednesday morning at work.
Deadlift was slated for Wednesday, but until my lower back and left ass cheek pain subsides I’ll hold off.
Instead: light conditioning and mobility.
30 minutes stationary bike
Agile 8 - club mix
Simple 6
Shitloads of short walks. (200-300m)
My wife insisted that I put an ice pack on my ass afterward. I’d say it was more titillating than therapeutic.
Thursday, August 24, 2017
Cycle 18 (Anchor) Week 3 Day 3
Speed Rope x 350
Agile 8 & partial simple 6 (like fun 4 or something?)
Box Jumps x 20
Deadlift TM 385
135 x 10
225 x 5
255 x 3
290 x 5
325 x 3
365 x 5 tied Rep PR (using Wendler’s calculation method)
ss with band pull aparts x 100
ss with BW pushups x 75
EZ Bar Curlz 70# x 30
Stationary bike x 20 min
I know. My TM’s are stratospherically out of my league. A reset is forthcoming.
Friday, August 25, 2017
Cycle 18 (Anchor) Week 3 Day 4
Speed Rope x 225
Simple 6
Ball Throws/Slams x 20
Press TM 215
Bar x 15
95 x 5
115 x 5
135 x 5
160 x 5
185 x 3
205 x 6 New Rep PR
Lat Pulls 160 x 30
Invoking Jack Shit privileges here.
Here’s motion pictures of the money set.
Watch the chicken legs spazz on rep 6. Dance old white boy, dance.
Saturday, August 26. 2017
30 minutes stationary bike
Agile 8 -deluxe rolling edition
Simple 6
Face Pulls 50# x 40
Abench crunch thingie 10# x 40
I felt like I needed to make up for the assistance I bailed on Friday night.
Sunday, August 27, 2017
20 min stationary bike
Monday, August 28, 2017
Cycle 18 -7th week protocol
Speed Rope x 300
Agile 8 and Shoulders
Box Jumps x 10
Squats TM 365
Bar x 10
135 x 5
205 x 5
225 x 5
255 x 5
290 x 3
330 x 1 Good
365 x 1 Sucky
No matter what, I’m readjusting my TM down about 30lbs next program.
ss with band pull aparts x 60
ss with BW pushups x 45
BW Back Raises x 25
Stationary bike x 20 min
I feel like an asshat complaining about the heat here, considering what others are dealing with weather-wise, but 109F (42.5C) makes a lousy setting for a workout. A fully packed gym made the air-conditioning irrelevant.
1 Like
Wednesday, August 30, 2017
Post Cycle 18 7th Week Protocol
Speed Rope x 325
Simple 6
Med Ball Throws x 10
The gym wasn’t exceptionally crowded, but all 4 benches were occupied. Asked a fellow old fart that was on the best bench (also with the best bar) to work in, but he said he was already working with his buddy. That’s cool. In the five minutes I waited for another bench to open, precisely one warmup set was performed by the pair. I finally drew the crooked bench and bent bar…and had worked up to my top set before good-bench-couple had even finished warming up. What a waste of such a fine piece of apparatus.
Bench Press TM 330
Bar x 15
135 x 8
165 x 5
205 x 3
235 x 5
265 x 3
295 x 1
330 x 4
Spotter said they were good, but they felt clunky as hell to me.
DB Bench Press 55/side x 25
Supported Rows- plate/+half x 30
Face Pulls 50 x 40
Abench crunch thing 10# x 43
1 Like
Friday, September 1, 2017
Post Cycle 18 7th Week Protocol
Lazy Lifter
Deadlift TM 385
135 x 10
225 x 5
250 x 5
280 x 5
315 x 3
345 x 1
385 x 1
Those went up well so…
415 x 1 New Single PR
Balked on launch on the first attempt, regrouped for a minute, and pull successfully. I stink off the floor.
ss with band pull aparts x 75
20 minutes stationary bike
Rockin’.
1 Like
Saturday, September 2, 2017
Post Cycle 18 7th Week Protocol
Speed Rope x 350
Simple 6
Med Ball Throws x 10
Press TM 215
65 x 10
95 x 8
115 x 5
135 x 3
155 x 5
175 x 3
195 x 3
215 x 4
Shoulders were super tight today.
Lat Pulls 120 x 35
Triceps rope 50 x 30
Face Pulls 50 x 30
Abench crunchalizer 10# x 25
Stationary bike x 20 min
18 Cycles complete. 18 months (actually a week short, but still)
Next 3-month program? Drum roll
So I was gonna do Coffinworm, because I have a hard-on for doing sets in the higher ranges for fewer reps, but really only for upper lifts…there’s that, and trying to secure 2 lifting apparati (ie bench/squat) in the same workout at my super-crowded commercial gym is way too much of a hassle.
Going to stay with what works:
2 Leaders of Pro 5’s, FSL 5x5. Only now I will do Jokers (which I have avoided for the most part) This will satisfy my Jonesing for 100-105% of TM efforts. Of course I’ll keep my 3/5/1 sequencing.
Anchor will be 3/5/1 with PR attempts on the 3’s and 1’s week.
I’ll really focus on keeping my tempo up.
I’m resetting my TM’s too, some quite radically. Squats I’m lopping off 30lbs (from 365 to 335-where I was on my anchor cycle in May), for DL and Press I’m “repeating the course” using the same 3 TMs as my last 3-month program: DL 365 and OHP 205. My bench has been pretty sweet, so I’m only dropping it to 325.
1 Like
Sunday, September 3, 2017
20 minutes stationary bike
Monday, September 4, 2017
Cycle 19 (Leader 1) Week 1 Day 1
Speed Rope x 350
Agile 8 and 5/6ths of Simple 6
Box Jumps x 15
Squats TM 335
Bar x 10
135 x 8
185 x 5
205 x 3
235 x 5
270 x 5
300 x 5
FSL 235 x 5 x 5
ss with band pull aparts x 100
ss with BW pushups x 75
Accomplished this trio in 35 minutes, which is good considering my focus is on keeping up my workout pace.
Back Raises
#45 x 15
BW x 25
Bike sprints 10 x :15 EMOM
Woke up this morning very stiff -like unable-to-do-a-kitchen-counter-assisted-bodyweight-squat stiff. Spent the better part of the AM defiling a foam roller in every position imaginable, and other mobility work, just to give it a go this afternoon. Resetting my TM drastically seems to be a wise move, as every work set and all the FSL sets went really well, letting me focus on good form rather than stressing on just getting out of the hole alive.
Tuesday, September 5, 2017
20 minutes on stationary bike
about that long violating a foam roller
Wednesday, September 6, 2017
Cycle 19 (Leader 1) Week 1 Day 2
Speed Rope x 225
Simple 6
Med Ball Throws x 15+
Bench Press TM 325
Bar x 15
135 x 8
175 x 5
205 x 3
230 x 5
260 x 5
295 x 5 -first solid set of the night
325 x 3 Joker - very solid
230 x 5 x 5 FSL -for some reason I forgot these and ended up doing them after I had done most of my assistance work. Totally spaced on these, and realized it when I looked up at the clock and thought it was odd I had almost finished my entire workout in less that 40 minutes…
DB Rows 85/side x 50 total
DB Bench 55/side x 50 total
Face Pulls 50# x 50 total
Laying off the abs tonight. They still don’t feel right.
Thursday, September 7, 2017
Stationary bike x 20 min
Friday, September 8, 2017
Cycle 19 (Leader 1) Week 1 Day 3
Speed Rope x 300
Agile 8
Box Jumps x 15
Deadlift TM 365
135 x 8
225 x 5
225 x 3 (Sumo)
255 x 5
290 x 5
330 x 5
365 x 3 -Didn’t really need this, but it went up nicely.
ss with band pull aparts x 100
ss with BW pushups x 75
EZ Bar Curls 60 x 10 x 3 sets
Leg Curls 90 x 10 x 3 sets
Real late evening sesh. Kicked off the first set at 9:25PDT. Rearranging the garage tomorrow is gonna suck.
Sunday, September 10, 2017
Cycle 19 (leader) Week 1 Day 4
Speed Rope x 300
Simple 6
Med Ball throws x 15
Press TM 205
65 x 15
95 x 5
125 x 3
145 x 5
165 x 5
185 x 5
FSL 145 x 5 x 5
Lat Pulls 120 x 60
Face Pulls 50 x 48
BW Dips x 32
Stationary bike x 20 min
Conditioning summary for the week: 4 Easy, 1 Hard
Monday, Sept 11
20 min stationary bike
Tuesday, Sept 12
2+ mile walk, -my college-student son set the pace.
Wednesday, September 13, 2017
Speed Rope x 350
Agile 8 & Shoulders
Box Jumps x 15
Squats TM 335
Bar x 10
135 x 8
165 x 5
195 x 3
225 x 5
255 x 5
285 x 5
FSL 225 x 5 x 5
Supersetted with Band Pull Aparts x 100
& Supersetted with BW Pushups x 75
Finished this trio in a torrid (for me) 29 minutes
BW Back Raises x 50 total
Bike Sprints 10 x :15 EMOM
Good evening of work.
Thursday, September 14, 2017
25 min stationary bike
Friday, September 15, 2017
Cycle 19 (Leader 1) Week 2 Day 2
Speed Rope x 300
Simple 6
14# Med Ball Throws x 15
Bench Press TM 325 -5’s Week
Bar x 15
135 x 8
175 x 5
205 x 3
215 x 5
245 x 5
275 x 5
FSL 215 x 5 x 5
DB Rows 85# x 50/side
DB Bench Press 55# x 60/side
Face Pulls 50# x 50 total
Ab roller x 30 -easing back into these
Happy Friday.
Saturday, September 16. 2017
I chose swimming for my activity today.
Ah, who am I kidding? I splashed around for a bit, then soaked in the hot tub. After that was a poolside nap in the shade. An hour and a half I had the complex pool all to myself.
Sunday, September 17, 2017
Cycle 19 (Leader 1) Week 2 Day 3
Speed Rope x 350
Agile 8
Simple 6
Box Jumps x 15
Deadlift TM 355
135 x 10
185 x 5
225 x 3
235 x 5
275 x 5
310 x 5
FSL 235 x 5 x 5
ss with Band Pull Aparts x 100
ss with BW pushups x 75
EZ Bar Curls 60# -3 sets of 10
Leg Curls 100# -3 sets of 10
Stationary bike x 20 min
Abs are sore from re-incorporation of ab-roller on Friday. Made it really hard to brace.
My youngest turned 20 today. God I feel old.
Monday, September 18, 2017
Stationary bike 25 minutes
Tuesday, September 19, 2017
Cycle 19 (Leader 1) Week 2 Day 4
Speed Rope x 350
Simple 6
Med Ball Throws x 15
Press TM 205
Bar x 15
85 x 5
95 x 5
115 x 3
135 x 5
155 x 5
175 x 5
FSL 135 x 5 x 5
I must be suffering from accumulative fatigue, because I has some severe aching in my delts. This is my light week; it shouldn’t happen.
Face pulls 50# x 40 total
Delts still ache so I jumped forward to conditioning.
Stationary bike x 20 min
Lat Pulls 120# x 75 total
BW Dips x 25 total
Ab roller x 15
Week’s conditioning summary: 5 Easy, 1 Hard
Wednesday, September 20, 2017
20 minutes stationary bike
Thursday, September 21, 2017
Cycle 19 (Leader 1) Week 3 Day 1
Speed Rope x 325
Agile 8 & Shoulders
Box Jumps x 15
Squat TM 335
Bar x 10
135 x 8
185 x 5
225 x 3
250 x 5
285 x 5
320 x 5
355 x 1 Went up smooth
FSL 250 x 5 x 5 All very nice
ss with Band Pull Aparts x 100
ss with BW Pushups x 75
ss with DB Shrugs 75/side x 30
BW Back Raises x 50
Bike sprints 10 x :15 EMOM
Solid and thorough.
Saturday, September 23, 2017
Cycle 19 (Leader 1) Week 3 Day 2
Speed Rope x 300
Simple 6
Med Ball Throws x 15
Bench Press TM 325
Bar x 15
135 x 8
175 x 5
215 x 3
245 x 5
275 x 5
310 x 6 Miscount. spotter & I got off sync…back to kindergarten with us
340 x 2 Joker.
DB Rows 90 x 50/side
DB Bench Press 55/side x 50 total
Face Pulls 50 x 50
Ab roller x 25
Stationary bike x 20 minutes