Saturday, October 13, 2018
Cycle 32 Week 2 Day 2
Speed Rope x 300
Simple 6 & plenty o’ lower body mobility
Med Ball Throws x 15
Bench Press TM 340 5’s week no PR
Bar x 15
135 x 10
165 x 5
195 x 5
225 x 5
255 x 5
290 x 5
315 x 2 for the hell of it
255 x 5
225 x 5 x 3 sets
DB Rows 90# x 60/side total
DB Bench Press 60#/side x 60 total
Face Pulls 3 sets of 15
20 minutes stationary bike
Monday, October 15, 2018
Cycle 32 Week 2 Day 3
Jumping Jacks and BW Squats to warm up
Deadlift TM 395
135 x 5
135 x 5 Sumo
185 x 5
185 x 5 Sumo
225 x 5
255 x 5
295 x 5
335 x 5
295 x 5
255 x 5
Sumo DL
225 x 5 x 3
Hack Squat Sled
230 x 10 x 3 sets
Leg Curls 3 sets of 10
Ab Roller x 30 total
Tuesday, October 16, 2018
Stationary bike 30 minutes
Wednesday, October 17, 2018
Cycle 32 Week 2 Day 4
Speed Rope x 300
Simple 6
Med Ball throws x 15
OH Press TM 230
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
175 x 5
155 x 5 x 3
Lat Pulls x 50 total
Face Pulls x 60 total
Shrugs for some reason
Stationary bike x 20 minutes
Got my flu shot this morning and bailed on anything more that would irritate my throbbing shoulder.
Friday, October 19, 2018
Cycle 32 Week 3 Day 1
Speed Rope x 300
Mobility
Squats TM 375
Bar x 10
135 x 5
185 x 5
225 x 3
255 x 3
285 x 5
320 x 3
355 x 5 -Good enough
320 x 3
285 x 5
RDLs 185 x 10 x 3
Band Pull Apart x 100
Leg Curls 3 sets of 10
Leg Extension 3 sets of 10
Sunday, October 21, 2018
Cycle 32 Week 3 Day 2
Speed Rope 300
Simple 6
Med Ball Throws 15
Bench Press TM 340
Bar x 10
135 x 8
185 x 5
225 x 5
255 x 5
290 x 3
325 x 5 -Five solid…didn’t feel like I could grind a sixth though…
390 x 3
255 x 5 Paused
BB Rows
135 x 8
165 x 5
195 x 5
225 x 5
225 x 5
At this point, for whatever reason I felt unusually excessively fatigued. Took the longest, most deliberate stroll ever out to my car, and drove home.
Monday, October 22, 2018
35 minutes stationary bike
Tuesday, October 23, 2018
Cycle 32 Week 3 Day 3
Jumping Jacks, Lazy Lifter & Jumps for warm up
Deadlift TM 395
135 x 5
205 x 5
225 x 3
255 x 3
295 x 5
335 x 3
375 x 7 New Rep PR. It really felt like I was pushing the floor down rather than pulling the bar up.
No down sets. Fuck that.
Band Pull Aparts
Leg Curls 3 sets of 12
Ab Roller x 30
Friday, October 26, 2018
Cycle 32 Week 3 Day 4
OH Press TM 230
Bar x 15
95 x 8
115 x 5
135 x 3
155 x 3
175 x 5
200 x 3
225 x 5 New Rep PR -Authoritative. Sucky part was that there was hardly anyone nearby to admire it.
200 x 3
175 x 5
Face Pulls w hold
Lat Pulls x 45
BW Dips x 25
I’m fucking beat, my attitude is sour, and despite some recent PRs my motivation is otherwise lacking. I’ve been way too willing to shut down after half-assing some middling assistance effort, and I’ve ignored conditioning almost completely.
Deload is coming.
Monday, October 29, 2018
Cycle 32 De-load
Mobility
Squats TM 375 De-load
Bar x 15
135 x 5
185 x 5
225 x 5
255 x 5
285 x 5
RDLs
155 x 8 x 3
Leg Curls 3 sets of 10
20 minutes stationary bike
Tuesday, October 30, 2018
30 minutes stationary bike
Wednesday, Halloween
Dragging two burned-out-on-Halloween-events kids around for more trick or treating.
Thursday, November 1, 2018
Cycle 32 Deload
Jumping Jacks
Simple 6 Mobility
Bench Press TM 340 Deload
Bar x 15
135 x 8
185 x 5
225 x 5
255 x 5
275 x 3
305 x 1
340 x 1
All paused
Everything was smooth, creamy, and delicious.
Barbell Rows 4 sets- These actually tax my lower back a little. I don’t know if that’s good or bad.
Face Pulls and Triceps rope pulldowns 3 sets each
20 minutes stationary bike
Friday, November 2, 2018
Cycle 32 Deload
Speed Rope x 325
Mobility
Box Jumps x 15
Deadlift TM 395
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
355 x 1
395 x 1
435 x 1
Band pull aparts
Abench crunches
The program sounds nice, I seem to develop some liking for it especially the pushups, squats and stiff legged lift. Hope it will give you the desired results.
November 4, 2018
Cycle 32 Deload
Speed Rope x 300
Simple 6
Med ball throws x 10
OH Press TM 230
Bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3
205 x 2
230 x 1
255 x 0 Couldn’t lock out right arm. So damn close.
Lat Pulls
20 minutes stationary bike
End of de-load.
Monday, November 5, 2018
Cycle 33 Week 1 Day 1
Jumping Jacks, Mobility, Jumps
Leg Curls 3 sets
Squats TM 345
Bar x 10
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
315 x 5
345 x 1 -and totally unwarranted
FSL 245 x 5 x 5
Assisted Pullups x 25
BW Dips x 30
Ab roller x 30
Stationary bike sprints
:20 EMOM x 10
Tuesday, November 6, 2018
30 minutes stationary bike
Wednesday, November 7, 2018
Cycle 33 Week 1 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
225 x 5
260 x 5
295 x 5
325 x 1 -Quality single
FSL 225 x 5 x 5
DB Rows 85# x 60/side total
DB Bench Press 60#/side x 60 total
Face Pulls 3 sets
20 minutes stationary bike
Friday, November 9, 2018
Cycle 33 Week 1 Day 3
Deadlift TM 365
135 x 8
185 x 5
225 x 5
255 x 5
295 x 5
335 x 5 All these were full stop
FSL 255 x 5 x 5
Lat Pulls x 75
Abench crunches x 50
Leg Curls x 50
Pushups x 50
Band Pull Aparts x 75
Saturday, November 10, 2018
Cycle 33 Week 1 Day 4
Speed Rope x 325
Simple 6
Med Ball Throws x 15
Press TM 215
Bar x 15
95 x 5
115 x 5
135 x 3
150 x 5
170 x 5
195 x 5
FSL 150 x 5 x 5
Chest Supported DB Rows x 60
Seated DB Press x 50
Kettlebell Swings x 50
Monday, November 12, 2018
Cycle 33 Week 2 Day 1
Mobility
Jumps
Squats TM 345
Bar x 10
135 x 8
165 x 5
195 x 3
225 x 5
260 x 5
295 x 5
FSL 225 x 5 x 5
BW Pushups x 75
Band Pull Aparts x 100
Assisted Pullups/Chins x 50
Ab Roller x 50
Kept a really good pace for this, especially squats.
Wednesday, November 14, 2018
Cycle 33 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
315 x 1 Fast & Furious
FSL 225 x 5 x 5
Just as I finished clearing my bar to move on to DB stuff, Walter White and his wife stepped right in front of me and snagged the lone unoccupied flat bench. I crop dusted that fucker, protein shake style, making the 10 minute wait for the next open flat bench almost worth it.
DB Rows 80#/side x 60
DB Bench Press 55# x 60/side
Face Pulls 3 sets
20 minutes stationary bike
Is it New Year’s Day already. Gym was really fucking crowded.
I know what you mean. My gym has been getting crazy busy lately. I used to be able to go deadlift, squat, press, bench with no issue. Now I go in and there’s a kid doing barbell curls on the deadlift platform, people literally laying on flat bench in between sets of curls or lat pull downs. Hell one guy today had a whole 30 minute conversation on his phone while doing half assed leg presses. I’m not looking forward to January.
The good news is that the NYR crowd tends to gravitate toward the cardio hamster wheel crap, machine weights, and the cable complex. The racks don’t get much worse, but it does make completing some assistance work a hassle when there’s a logjam on the cables.