Thursday, November 15, 2018
30 minutes stationary bike
Friday, November 16, 2018
Cycle 33 Week 2 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 365
135 x 10
185 x 5
225 x 5
235 x 5
275 x 5
315 x 5
345 x 1
FSL 235 x 5 x 5
BW Pushups x 100
Lat Pulls x 75
Leg Curls x 50
Abench Crunches x 50
I ate poorly (sparsely) today and needed to get home to stuff my face.
Saturday, November 17, 2018
Cycle 33 Week 2 Day 4
Simple 6
Med Ball Throws x 15
OH Press TM 215
70 x 8
90 x 5
110 x 5
130 x 3
140 x 5
160 x 5
185 x 5
205 x 1
FSL 140 x 5 x 5
Cable Rows (wide grip neutral) 4 x 10
Face Pulls 4 x 12
Triceps pulldowns 4 x 10
KB Swings x 50
Stationary bike x 20
Monday, November 19, 2018
Cycle 33 Week 3 Day 1
Warmup-Mobility
Jumps x 15
Squats TM 345
135 x 8
185 x 6
225 x 3
260 x 5
295 x 5
330 x 5
FSL 260 x 5 x 5
Assisted Pull/Chin-ups x 35
BW Pushups x 50
Ab Roller x 25
Wednesday, November 21, 2018
Cycle 33 Week 3 Day 2
Speed Rope x 350
Simple 6
Ball Throws x 15
Bench Press TM 325
Bar x 15
135 x 6
185 x 5
225 x 5
245 x 5
275 x 5
315 x 5
345 x 2 Strong bonus double
FSL 245 x 5 x 5
DB Rows 85# x 60/side
DB Bench Press 60# x 60/side
Face Pulls 3 x 12
Tri Pulldowns 3 x 10
KB Goblet Squats 3 x 10
stationary bike x 20 min
Sunday, November 25, 2018
Cycle 33 Week 3 Day 3
Speed Rope x 325
Mobility
Box Jumps x 15
Deadlift TM 365
135 x 5
225 x 5
245 x 3
275 x 5
315 x 5
345 x 5
370 x 1 Misload. Couldn’t figure out why my right side felt a little week. Saw nickel lying on the ground that was supposed to be on the bar. Just glad it wasn’t a stroke.
FSL 275 x 5 x 5
BW Pushups x 75
Band pull aparts x 100
Lat pulls x 40
Leg curls x 50
Abench crunches x 50
After spending too much time in a car or on a couch this weekend, I was surprised to not be too tight to work this. The first set last went pretty easily. I guess you could say I was well rested.
Monday, November 26, 2018
Cycle 33 Week 3 Day 4
Half-assed warm-up and mobility
Press TM 215
Bar x 15
95 x 8
115 x 5
140 x 3
160 x 5
185 x 5
205 x 5
225 x 2 Very authoritative.
FSL 160 x 5 x 5
Chest-supported T-Bar Rows 2-plates x 8 x 4 sets
BW Dips x 36
KB Swings x 60
Cycle 33 is done. Went pretty well for my return to the 3/5/1 Pro 5’s FSL 5 x 5 scheme.
Tuesday, November 27
30 minutes stationary bike
Thursday, November 29
Cycle 34 Week 1 Day 1
Jumping Jacks
Mobility
Box Jumps
Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 3
250 x 5
285 x 5
320 x 5
355 x 1 Not really good.
FSL 250 x 5 x 5
BW Pushups x 80
Assisted Chins, Pullups x 35
Ab roller x 40
Everything felt awfully heavy today.
Does anyone know how to do a proper KB swing? I was surrounded in the rack by a half-dozen young women doing KB squat-front raises. Nice asses are great and all, but they’d be better if they did the movement right.
Saturday, December 1, 2018
Cycle 34 Week 1 Day 2
Speed Rope x 325
Simple 6 + Lower body mobility
Med Ball Throws x 15
Bench Press TM 330
Bar x 10
135 x 8
165 x 5
195 x 3
235 x 5
265 x 5
295 x 5
325 x 2 Powerful. Spotter said “Whoa. That was easy.”
FSL 235 x 5 x 5
Barbell Rows
135 x 5
185 x 5
205 x 5 x 3 sets
DB Bench Press
65#/side x 60 total
Cable Rows 3 sets of 10
Face Pulls 3 sets of 12
Triceps rope pulldown 3 sets of 10
BW Lunges -Humbling, but therapeutic
20 minutes stationary bike
Monday, December 3, 2018
Cycle 34 Week 1 Day 3
Half-assed Warm-up and Mobility
Deadlift TM 375
135 x 10
185 x 6
225 x 5
265 x 5
300 x 5
340 x 5
375 x 1 Sucky. I wanted a double, but I didn’t get ‘under’ it enough. (Started too high, probably?)
265 x 5 x 5
BW Pushups x 75 supersetted with DL FSL
Lat Pulls x 50 total
Abench crunch machine x 50 or 60 or so
Leg Curls x 50
Crowded gym. Took forever - not that I was moving efficiently anyway.
Tuesday, December 5, 2018
30 minutes stationary bike
Wednesday, December 6, 2018
Cycle 34 Week 1 Day 4
Speed Rope x 300
Simple 6
Med Ball Throws x 15
OH Press TM 225
Bar x 10
95 x 6
115 x 5
135 x 5
155 x 5
175 x 5
200 x 5
225 x 2 -Pretty Solid
155 x 5 x 5 FSL
Chest Supported T-Bar Rows -2 plates 8 x 4
BW Dips x 28 total
KB Swings x 60 total
20 minutes stationary bike
Low back aching, either from Monday’s deadlifts or sleeping wrong… made the rows really suck.
Thursday, December 6, 2018
30 minutes stationary bike
Saturday, December 8, 2018
Cycle 34 Week 2 Day 1
Speed Rope x 325
Mobility
Box Jumps x 15
Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 5
235 x 5
265 x 5
300 x 5
335 x 2 -Actually there were pretty good.
235 x 5 x 5 This sucked more that normal
Band Pull Aparts x 100
BW Pushups x 100
Assisted pullups x 50 total
Ab Roller x 40
Hammer Curlz for gun show
Monday, December 10, 2018
Cycle 34 Week 2 Day 2
Simple 6
Bench Press TM 330
Bar x 15
135 x 8
175 x 5
195 x 5
215 x 5
250 x 5
280 x 5
315 x 2
225 x 5 x 5
Made rapid work of this
Barbell Rows
135 x 8
185 x 8 x 4 sets
DB Bench Press
70#/side x 60 total
Face Pulls 3 sets of 12
20 minutes stationary bike
Tuesday, December 11, 2018
30 minutes stationary bike
Wednesday, December 12, 2018
Cycle 34 Week 2 Day 3
Speed Rope x 300
Mobility
Box Jumps x 15
Deadlift TM 375
135 x 10
185 x 5
225 x 3
255 x 5
285 x 5
325 x 5
355 x 2
245 x 5 x 5
You know, these go better if you fully engage your legs…
BW Pushups x 100
Band Pull Aparts x 100
Lat Pulls x 50
Leg Curls x 50
Abench crunches x 50
Friday, December 14, 2018
Cycle 34 Week 2 Day 4
Speed Rope x 300
Simple 6
Med Ball Throws x 15
OH Press TM 220
Bar x 10
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
185 x 5
210 x 2
145 x 5 x 5
Chest Supported T-Bar Rows
2 plates x 8 x 4 sets
BW Dips x 55 (10, 9, 8… etc.)
Face Pulls 3 x 12
Triceps pulldowns 3 x 12
KB Swings x 50 total
I woke up Sunday with a stiff back (right above the pelvis). Had to put off squatting for a few days… managed to get some light conditioning done in the meantime.
Monday, December 17, 2018
30 minutes stationary bike
Tuesday, December 18, 2018
30 minutes stationary bike
Lat Pulls 4 sets of 8 @160#
Cable curls
Wednesday, December 19, 2018
Cycle 34 Week 3 Day 1
Speed Rope x 325
Mobility
Squats TM 355
Bar x 10
135 x 8
185 x 5
225 x 3
265 x 5
305 x 5
335 x 5 All these went really well
370 x 1 -Excellent. Had 3 in me.
265 x 5 x 5
Calf Raises x 60
Band Pull Aparts x 100
Ab Roller x 40
Thursday, December 20, 2018
Cycle 34 Week 3 Day 2
Bench Press TM 330
Bar x 15
135 x 10
185 x 5
225 x 3
250 x 5
280 x 5
315 x 5
345 x 2 -Solid
250 x 5 x 5
DB Rows 85# x 60/side
DB Bench Press 65#/side x 60 total
Face Pulls 3 x 12
Sunday, December 23, 2018
Cycle 34 Week 3 Day 3 & 4
No Warmup
No Mobility
No Jumps or Throws
I’m a fuckin’ rebel today.
Deadlift TM 375
135 x 10
225 x 5
255 x 3
285 x 5
325 x 5
355 x 5
Skipped FSL 5 x 5
OH Press
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
210 x 5 -This sucked.
225 x 2 -This was good.
Lat Pulls
Some fuckers stole some of the carabiners that go with the cable complex apparati.
Abench Crunches
Tried to keep this workout simple. My world’s holiday agenda gets in the way of my penchant for the requisite routine I prefer.
Wednesday, December 26, 2018
Cycle 34 Deload
Sparse Mobility
Bench Press TM 325
135 x 10
185 x 6
225 x 5
265 x 5
295 x 3
325 x 1
355 x 1
375 x 1 New PR -Smoked it! Left a few pounds in the tank.
Squat TM 355
135 x 8
185 x 5
225 x 3
245 x 3
275 x 3
315 x 1
My knee was inexplicably in pain…and my hips were extra tight from driving 3 out of the previous 4 days during the holiday. Decided to treat a deload like a deload.
Cable Rows 3 x 10
I’ll be medically indesposed for a few days here, so I will wrap up the deload after the new year, and start a new cycle in the middle of the resolutionor tempest.
I going to try a couple cycles of this: Prog 3’s + 1 at +10% & SSL 3 x 3. I’ve done a couple of cycles of FSL 5 x 5 and I feel like a cripple for 3 days after. Just too much volume for my old body.
January 1, 2019
Cycle 35 Week 1 Day 1
Speed Rope x 325
Mobility
Box Jumps x 15
Squats TM 365
Bar x 10
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
315 x 3
345 x 1 -Adequate
SSL 275 x 3 x 3 -I like
Leg Press
4 plates/side 3 sets of 8 -I don’t need this - I think I’ll dump it.
RDLs 185 x 10 x 3 sets
Leg Curls 3 sets of 10
15 minutes stationary bike - pathetic
I tried to do bike sprints, but stopped after 2.
My conditioning is shit right now. Needs fixing.
Wednesday, January 2, 2019
Cycle 35 Week 1 Day 2
Speed Rope X 325
Simple 6
Med Ball Throws x 15
Bench Press TM 335
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
285 x 3
315 x 3 -struggled a tad
SSL 255 x 3 x 3
DB Rows
85#/side 5 sets of 10
DB Bench Press
65#/side 5 sets of 10
Face Pulls 3 x 10
Tri Pulldowns 3 x 10
20 minutes stationary bike