Friday, December 29, 2017
Cycle 22 (Leviathan Leader 1) Week 3 Day 2
Speed Rope x 325
Simple 6
14# Med Ball Throws x 10
Bench Press TM 305#
Bar x 15
135 x 5
165 x 5
195 x 5
215 x 3
245 x 3
275 x 3
305 x 3
FSL 225 x 5 x 3 sets
Shoulder said “fuck you” for entirety of this ordeal.
DB Rows
warmups w 95 x 5 x 2/side
95 x 22/side
DB Bench Press
55/side x 50 total
Face Pulls 50# x 40 total
Abench crunches
20 minutes stationary bike
I think there’s a steamy hot tub in my future.
8unday, December 31, 2017
Cycle 22 (Leviathan Leader 1) Week 3 Day 3
Speed Rope x 325
Mobility
Box Jumps x 10
Deadlift TM 345
135 x 10
185 x 5
225 x 3
245 x 3
275 x 3
315 x 3
345 x 3
315 x 3
315 x 3
275 x 5
275 x 5
245 x 10
ss with Band Pull Aparts x 100
Lat Pulls @ 100# x 60 total
Leg Curls @ 95# x 30 total
Monday, January 1, 2018
Walked 2.85 miles in 50 minutes
Tuesday, January 2, 2018
Cycle 22 (Leviathan Leader 1) Week 3 Day 4
Speed Rope x 325
Simple 6
No Med throws because they were all stacked in the front of the aerobics room, and there was a full class in session. I know some equipment hording asshat PT was responsible for that bullshit.
OH Press TM 195
Bar x 15
75 x 5
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
195 x 3
FSL 135 x 5 x 3 sets
Shoulder pain was kept in check, especially once I hit my work sets.
Chest supported DB Rows 45#/side x 50 total
Face Pulls 50# x 50 total
Triceps Rope Pull Downs 50# x 50 total
Abench crunches
20 minutes stationary bike
I was just giddy at seeing all the new optimistic faces tonight. They were all trying to figure out how to program the ellipticals, and fumbling with the machines.
Thursday, January 4, 2017
Cycle 23 (Leviathan Leader 2) Week 1 Day 1
Speed Rope x 350
Mobility
Box Jumps x 10
Squats TM 340
Bar x 10
135 x 6
175 x 5
205 x 5
240 x 3
275 x 3
305 x 3
340 x 2
BBB @ 54%? 185 x 10 x 5 sets
I keep bumping these up little by little.
ss with Band Pull Aparts x 100
Chinups/Pullups w 55# assistance x 38 total
20 minutes stationary bike.
Gym was as crowded as a Monday… took 20 to get a rack. Couple next to be was doing a full body job in their rack. Squats-OHP-RDLs, easily a 90 minute session, and the bros in line in front of me took the sweet rack and did 50 minutes of “shrugs”. Sweet, traps get their own day.
Sunday, January 7, 2018
Cycle 23 (Leviathan Leader 2) Week 1 Day 2
Speed Rope x 325
Simple 6
Med Ball Throws & Chase X 10 - the benefits of an empty 40’ x 60’ aerobics room
Bench Press TM 310
Bar x 15
135 x 5
165 x 5
195 x 5
225 x 3
250 x 3
280 x 3
310 x 3 These were fast and solid, despite shoulder pain.
FSL 225 x 5 x 3 sets -all paused
DB Rows
warmups 95 x 5/side x 2
95 x 23/side
DB Bench Press
55/side x 50
Face Pulls
50# x 50
Abench crunches x 50
Monday, January 8, 2018
Stationary bike 30
Tuesday January 9, 2018
Cycle 23 (Leviathan Leader 2) Week 1 Day 3
Speed Rope x 350
Mobility
Box Jumps x 10
Deadlift TM 355
135 x 10
185 x 5
225 x 5
250 x 3 hook grip sorcery thru this set
285 x 3 double overhand
320 x 3 double overhand
355 x 3 straps
SSL 285 x 5 x 5
ss with band pull aparts x 100
Lat Pulls 110# x 60 total
Leg Curls 100# x 30 total
Wednesday, January 10, 2018
Cycle 23 (Leviathan Leader 2) Week 1 Day 4
Speed Rope x 300
Simple 6
Med Ball Throws & Chase x 10
OH Press TM 200
Bar x 10
75 x 5
100 x 5
120 x 5
140 x 3
160 x 3
180 x 3
200 x 3
FSL 140 x 5 x 3 sets
Chest Supported DB Rows 45#/side x 50 total
Face Pulls 50# x 50 total
Triceps rope pulldown 50# x 50
Abench crunches
20 minutes stationary bike
Thursday, January 11, 2018
All dressed to go ride the stationary bike…sat down on the couch, woke up an hour later
Friday, January 12, 2018
Cycle 23 (Leviathan Leader 2) Week 2 Day 1
Speed Rope x 300
Mobility mashup- missed a whole bunch of important stuff.
Box Jumps x 10
Squats TM 340
Bar x 10 -uh, felt something harsh in the right SE when I hit depth on the very first rep.
135 x 8
175 x 5
205 x 3
240 x 3
275 x 3
305 x 3
340 x 2
BBB @ 57% 195 x 10 x 5 sets
ss with Band Pull Aparts x 100
Chins/Pullups with 55# assistance x 35
Side bends x 25/side
No push- still babying the left shoulder
Only 2 days rest since I got hammered doing DLs on Tuesday (plus a shitload of lat pulls) so today sucked extra hard.
Sunday, January 14, 2018
30 minute stationary bike ride
Monday, January 15, 2018
Cycle 23 (Leviathan Leader 2) Week 2 Day 2
Speed Rope x 325
Simple 6
Med Ball throws x 15
Bench Press TM 310
Bar x 15
135 x 8
165 x 5
195 x 5
225 x 3
255 x 3
285 x 3
315 x 5
275 x 9 1/2
Went off script today, as I worked in with a couple of seasoned powerlifters - got some pointers on my grip, how the bar sits in my hand, and how to keep my legs tight. No more happy feet on max effort attempts.
DB Rows
warmup 95# x 5/side x 2
95 x 23/side
DB Bench Press
55# x 60/side
Face Pulls 50# x 40 total
abench x 50 total
Best bench workout since early November.
Tuesday, January 16, 2017
stationary bike for 30 minutes
Wednesday, January 17, 2017
Cycle 23 (Leviathan Leader 2) Week 2 Day 3
Speed Rope x 350
Mobility
Box Jumps x 10
Deadlift TM 350
135 x 10
185 x 5
225 x 3
250 x 3
285 x 3
320 x 3
350 x 3
SSL 285 x 5 x 5
ss with Band Pull Aparts x 100
Lat Pulls 120# x 60 total
Leg Curls 100# x 30 total
Kept up the pace pretty well, until I had to hunt down the neutral grip bar for lat pulls. I found it on the other end of the gym in a section where such an apparatus would have no use. I wish a wicked Herpes outbreak on the twat who left it in the cardio room.
Friday, January 19, 2017
Cycle 23 (Leviathan Leader 2) Week 2 Day 4
Speed Rope x 300
Simple 6
14# Med Ball Throws x 10
Press TM 200
Bar x 15
90 x 5
100 x 5
120 x 3
140 x 3
160 x 3
180 x 3
200 x 3
FSL 140 x 5 x 3 sets
Chest Supported DB Rows
45/side x 60 total
BW Dips x 25 total -shoulder is a little better, let’s ease some of these in
Abunch crunches
Late Friday session, little clunky…but otherwise ok
Saturday, January 20, 2018
3 mile walk in 50ish minutes. Like a stroll on the beach.
Sunday, January 21, 2018
Cycle 23 (Leviathan Leader 2) Week 3 Day 1
Performed with a mild hang-over from last night’s company party.
Speed Rope x 325
Box Jumps x 10
Mobility
Squats TM 340
Bar x 10
135 x 8
185 x 5
225 x 3
240 x 3
275 x 3
305 x 3
340 x 3 Solid
BBB @ 60% -205 x 10 x 5 sets
ss with Band Pull Aparts x 100
Pullups/Chins with 55# assistance x 25 total
Gassed. Good night.
Monday, January 22, 2018
30 minutes stationary bike
Tuesday, January 23, 2018
Cycle 23 (Leviathan Leader 2) Week 3 Day 2
Even the overflow parking lot at the gym was full…this is gonna suck.
Not enough space for speed rope (or slow rope for that matter)
Simple 6
PTs have snagged all the medicine balls, so another goose egg. I hate Tuesdays and Thursdays.
Bench Press TM 310
Bar x 10
135 x 10
165 x 5
195 x 5
225 x 3
250 x 3
280 x 3
310 x 3
275 x 10 -RPE 8 I guess
At least I scored the sweet bench and one of the straight bars.
DB Rows
warmups 95 x 5/side x 2 sets
All out 95 x 24/side -almost didn’t even up the left side
DB Bench Press
55/side x 60 total
Face Pulls 50# x 40 total
Abench crunches
It should be conspicuous to my horde of loyal followers that I’ve been skipping conditioning on lift days. I’ve gotten really bad about this.
I could barely get out of bed this morning. The DOMS from Sunday’s squat BBB devastation have turned into a general whole body malaise.
My first true de-load in months is just over the horizon.
Dont worry im a bad culprit of skipping conditioning too.
Thursday, January 25, 2018
Cycle 23 (Leviathan Leader 2) Week 3 Day 3
Speed Rope x 300
Mobility
Box Jumps x 10
Deadlift TM 355
135 x 10
185 x 5
225 x 3
250 x 3
285 x 3
320 x 3
355 x 3
SSL 285 x 5 x 5
ss with band pull aparts x 100 - fucking band broke and had to improvise.
Lat Pulls 120# x 60 total
Is the de-load here yet?
Almost
Saturday, January 27, 2017
Cycle 23 (Leviathan Leader 2) Week 3 Day 4
Speed Rope x 325
Simple 6
Med Ball Throws x 10
OH Press TM 200
Bar x 10
80 x 5
100 x 5
120 x 5
140 x 3
160 x 3
180 x 3
200 x 3
225 x 1 - I know jokers aren’t any part of Leviathan, but my fragile ego needed some stroking.
175 x 10
Chest Supported DB Rows 45#/side x 60 total
Face Pulls 50# x 40 total
Abench crunches
BW Dips x 7 - these still tear into the shoulder
20 minutes stationary bike
This ends this cycle. A regular saw me as I was walking out with a big damn smile…asked what was up.
"Deload mode, bruh.
Sunday, January 28, 2018
Stationary bike for 30 min
Tuesday, January 30, 2018
Cycle 23 De-load
Speed Rope x 325
Mobility
Box Jumps x 10
Squat TM 340
135 x 10
185 x 5
225 x 3
240 x 5
275 x 3
315 x 1
340 x 1 Too easy
365 x 1
385 x 1 New PR. Actually really solid
ss with band pull aparts x 75
pushups x 25 these still hurt
BW back raises x 30 total
Fun squat session despite having to use the sucky rack (pin heights don’t work for me, and they are really long and obtrusive) and working in with a bunch of other guys. Speedy re-racking helped keep the pace up.
Wednesday, January 31, 2018
Evening stroll - 2.85 min in 50 minutes
Thursday, February 1, 2018
Cycle 23 Deload
Speed Rope x 300
Simple 6
Med Ball Throws 10
Bench Press TM 310
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 3
255 x 3
285 x 3
315 x 2
Every single one felt like a dagger in my left shoulder. Discouraging as hell.
DB Rows 80# x 25/side total
DB Bench Press 50# x 25/side total
Abench crunches
Face Pulls 35# x 60 total
It seems that Thursday nights at our facility has a couple of really popular aerobics classes, particularly with middle aged ladies. That’s cool, but they also bring their teenage kids, who tool around the weight room. I solemnly swear there wasn’t a single fixed-weight dumbbell left on the rack, but it was surrounded by 13-year-olds doing cheat curls, reverse curls, and wrist curls. Maybe a mosh pit of rising iron sounds cool, but I just want to escape when I’m finished dammit and they’re all in my way.
Saturday, February 3, 2018
Cycle 23 Deload
Speed Rope x 350
Agile 8
Simple 6
Box Jumps x 10
Deadlift TM 355
135 x 10
225 x 3
225 x 3
255 x 5
285 x 3
320 x 1
355 x 1
Lets have some fun at my back’s expense
385 x 1
405 x 1
425 x 1 New PR
Band Pull Aparts x 75
Tooled around on the hack squat sled
20 minutes stationary bike
GTFO
Nice!