Sunday, February 17, 2019
Stationary bike 30 minutes
Some pickup rear delt work that I skipped on Fri.- Face Pulls 3 x 12
Monday, February 18, 2019
Cycle 36 Week 3 Day 3
Deadlift TM 395
135 x 10
225 x 5
255 x 5
295 x 3
335 x 3
375 x 3
415 x 3 Really Solid
455 x 0 Didn’t break the floor. Saw a lot of stars thought. Witness said my ass was too high.
455 x 0 Got to the knee and hit a wall. I will defeat this real soon.
335 x 3 x 3 These were made a lot harder than they should have been due to failed PR attempts.
Hack Squat Sled 2 plates/side 4 sets of 8
Leg Curls 3 x 12
Abench crunch machine x 50
Tuesday, February 19, 2019
30 minutes stationary bike
Some shrugs and curlz for gun show.
Wednesday, February 20, 2019
Cycle 36 Week 3 Day 4
Speed Rope x 300
Simple 6 plus
Med Ball Throws x 15
OH Press TM 230
Bar x 20
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
195 x 3
220 x 3
240 x 0 Didn’t budge. Weird. So I re-set, re-focused, and stepped up again…
240 x 0 -Stonewalled. Mind you, this isn’t me ego lifting all willy-nilly. This was programmed.
and a weight I’ve handled before. 2 weeks ago I had a solid 235, and last week I
had a solid 230 x 3. It was how decisively I was embarrassingly crushed that was
cause for concern.
195 x 3 x 3 I even had a hitch on set 2, rep 3 that nearly ended badly. Total discombobulation.
Face Pulls 3 sets of 15
Lat Pulls 3 sets of 10
25# Plate raises -45
I was crashing fast so I pulled the plug here.
I could chalk it up to a bad day.
I could examine whether this rep scheme has been beneficial to my upper lifts. In the past few months I’ve stepped over some milestones quite nicely: finally squatting 4 plates, able to deadlift 4 plates for reps at will. But I’ve suspect I’ve been losing some work capacity, and I’ve been experiencing some new joint pain (elbow and hip).
I’m due a deload, so I have time to think about where I want to go, and what I really need to do to keep moving forward.
Friday, February 22, 2019
Cycle 36 Deload
Speed Rope 300 turns
Moblity
Squats
Bar x 10
135 x 8
185 x 5
225 x 5
265 x 5
300 x 3
Bench Press
Bar x 10
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
Chest Supported T-Bar Rows
Plate-and-a-half for 3 sets of 10
Face Pulls
Rope Triceps Pulldown
So using this deload to do a test run on a full body program. I’ve set out some prospective TMs and I’m not apprehensive about surviving the work. However, my gym is almost always crowded as fuck, and I’ll stress about getting done in a reasonable amount of time.
I worked tonight at a purposeful pace.
Tuesday, February 26, 2019
Cycle 36 Deload
Deadlift
135 x 10
225 x 5
245 x 5
275 x 5
315 x 5
OH Press (After 10 minute wait for rack)
Bar x 10
95 x 6
115 x 5
135 x 5
165 x 5
185 x 5
Lat Pulls
20 minutes stationary bike
Made really quick work of this.
I’ll start the next cycle Friday (maybe Thu)
I will switch to a 4 day full body, only on an 8- or 9-day week. Assistance priority will be given to pull. I’m going to do a slightly different supplemental each week, then pick a winner and go with that for 2 more leader anchors.
Wednesday, February 27, 2019
30 minutes stationary bike
Thursday, February 28, 2019
Cycle 37 Week 1 Day 1 (Four Day Full Body)
Jumping Jacks
Mobility
Box Jumps x 12
Squats TM 345
Bar x 10
135 x 5
185 x 5
225 x 5
260 x 5
295 x 5
Bench Press TM 320
135 x 5
185 x 5
225 x 5
255 x 5 x 6 (80%)
Chest Supported T-bar rows (Myo Reps) 2 plates x (12,5,5,5,4,4) Maybe started about 10-20 too heavy.
Pushups x 50
Ab roller x 25
20 minutes stationary bike
Good start to new layout.
Monday, March 4, 2019
Cycle 37 Week 1 Day 2 (Four Day Full Body)
OH Press TM 205
Bar x 10
95 x 6
115 x 5
135 x 5
155 x 5
175 x 5
Deadlift TM 375
135 x 10
225 x 5
265 x 5
300 x 5 x 5
Assisted Pullups x 25
BW Dips x 25
Gassed.
The continuing saga of the father-in-law move took up most of my time and energy for the weekend. While I got to move some cool impromptu strongman implements (like a 150# concrete lollipop) or do the fridge-on-the-moving van ramp pull, my joints and back have taken an awful beating.
Wednesday, March 6, 2019
Cycle 37 Week 1 Day 3 (Four Day Full Body)
Speed Rope x 350
Mobility & Simple 6
Box Jumps x 9
Med Ball Throws x 6
Bench Press TM 320
135 x 10
185 x 5
225 x 5
245 x 5
275 x 5
Squats TM 345
135 x 10
185 x 5
240 x 5
275 x 5 x 5
DB Rows 85#/side x 50 total
DB Bench Press 85#/side x 10 x 3 sets
Face Pulls x 25 total
Ran out of time.
My worst fears about this full body program have come true. I waited 10 minutes for a bench, finally a proper dude let me work in. Then came squats, and waiting 15…maybe 20 minutes for one of three squat racks to open. In the entire time I was waiting, not a single squat was performed. In one rack you had a dude doing DLs. He was legit, working with 3 plates and reasonably efficient. In the power rack, we had a couple doing 2 different types of DLs with radically different loads. Fuck. And in the third rack, we had a trio of twats wearing cowboy hats doing shrugs (using the terminology loosely here). Really they were just doing chicken head bobs, but with 4 or 5 plates -impressive. Those varicose cunts occupied that valuable gym real estate for at least 45 minutes with no regard to the line of people forming behind them. I hope they roll their extra lifted F-250 into a ditch on their way home from Groggs.
Wearing a cowboy hat indoors? with shorts? Blasphemy.
Thursday, March 7, 2019
30 minutes stationary bike
Friday, March 8, 2019
Cycle 37 Week 1 Day 4
Speed Rope x 400
Mobility
Box Jumps 9; Med Ball Throws 6
Band Pull Aparts x 100
Deadlift TM 375 -Prog 5’s
135 x 10
225 x 5
245 x 5
280 x 5
320 x 5
Press TM 205 -5x5 @ 80%
95 x 6
125 x 5
145 x 4
165 x 5 x 5
Lat Pulls 5 sets of 10
DB Preacher Hammer Curls -4 per side then switch, til failure. 2 Rounds 52 total/side
Triceps rope pulldown 3 sets of 10 (pause halfway each direction) -this burned
Skull crushers 3 sets of 12
Back Extensions 3 set of 10
Leg Curls 3 sets of 10
Apeshit assistance template, apparently. I had the time and energy, so I gave some love/hate to the arms. Tomorrow should suck.
3 Years Ago today I began my 5/3/1 program. Changes so big, yet so subtle.
Monday, March 11, 2019
Cycle 37 Week 2 Day 1
Mobility
Squat TM 345 -Pro 5’s
Bar x 10
135 x 5
185 x 5
225 x 3
245 x 5
275 x 5
315 x 5 -I should have performed these in a more commanding manner.
Bench Press TM 320 -4 x 8 @ 70%
135 x 5
185 x 5
225 x 8 x 4 sets
Chest Supported T Bar Rows
Myo Reps 70# x 15, 5, 5, 5, 5, 5
Triceps rope pulldown x 35
Face Pulls x 35
Abench Crunches x 50
Gunz Show: EZ Bar Curlz 70# x 10, 10, 6
Real efficient.
Wednesday, March 13, 2019
Cycle 37 Week 2 Day 2
Speed Rope 400 turns
Mobility
OH Press TM 205 -Pro 5s
Bar x 10
105 x 5
125 x 5
145 x 5
165 x 5
185 x 5 -All’s well here
Deadlift TM 375 4 x 8 @ 70%
135 x 10
225 x 5
265 x 8 x 4 sets -Fuck me. Anything over 5 reps is cardio.
Assisted Pullups x 32 total -I was pretty gassed by the time I got here.
BW Dips x 30 total
Leg Press 298 x 25 in one set, just for farts n snickers.
Friday, March 15, 2019
Cycle 37 Week 2 Day 3 (4 Day Full Body)
Speed Rope 300 turns
Simple 6 & other mobility
Med Ball Throws x 9
Box Jumps x 6
Bench Press TM 320 -5 Pros
135 x 8
185 x 5
225 x 5
260 x 5
295 x 5 -All strong and efficient
Squat TM 345 -4 x 8 at 70%
135 x 10
185 x 5
225 x 4
240 x 8 x 4 sets
DB Press 85# x 20 -I’ve lost all energy by this point. Recurring theme. There’s a problem here.
Cable Rows 140 x 10 x 5 sets -replaced DB Rows due to bothersome pull in my oblique.
Triceps rope pulldown 35
Face Pulls 35
KB Swings 40# x 30
Notes- Sets of 8 on squats were humbling, even with the light weight. On every set, reps 1-5 would be easy-peasy, then reps 6-8 would suck beyond all suckyness. I could certainly become a better lifter using this scheme for squats.
Pulled something in my right oblique on Tuesday night doing something insignificant at home. Didn’t notice it tonight until I started doing DB rows - it resurfaced with a fury.
KB swings would kick ass if we actually had one that weighed more than 30#. I tried to use two 20’s side-by-side, but that kept catching my thighs. Tried holding them in-line and that went even worse.
Monday, March 18, 2019
Cycle 37 Week 2 Day 4
Mobility
Deadlift TM 375 -5 Pros
135 x 8
185 x 5
225 x 3
265 x 5
305 x 5
345 x 5 -All’s well.
OH Press TM 205 4x8 @70%
105 x 5
125 x 5
145 x 8 x 4 sets
Lat Pulls x 50
Leg Curls x 36
Face Pulls x 36
Triceps Pulldowns x 36
Everything moved alright tonight.
Tuesday, March 19, 2019
Cycle 37 Week 3 Day 1 (4 Day Full Body)
Squats TM 345 (Pro 5s)
135 x 8
165 x 6
195 x 3
225 x 3
260 x 5
295 x 5
330 x 5
Bench Press TM 320 (Volume)
135 x 8
165 x 6
195 x 10
225 x 8
240 x 6
165 x 20
Chest Supported T-Bar Rows 4 sets of 8
Crunch Machine x 40
Weird rep scheme for the BP volume sets. I’m not a fan. Except for rep 20 on the last set, I wasn’t remotely challenged.
Thursday, March 21, 2019
Cycle 37 Week 3 Day 2
OH Press TM 205 Pro 5s
Bar x 15
95 x 8
115 x 6
135 x 5
155 x 5
175 x 5
195 x 5
225 x 3 -Total Ego Set. Had 2 or 3 left in the tank.
Deadlift (Volume)
135 x 10
225 x 10
265 x 8
285 x 6
225 x 15 -gassed out, didn’t feel like going all the way to 20
Did I say this rep scheme sucks already? Sucks even harder for deadlift.
Band pull aparts x 60 or so
BW Dips x 30
Had to bail early for family commitments. Felt like I short-changed myself, yet I was pretty spent when I left.
On the west end of the gym we have a few long narrow windows. Most of the time the bright setting sun doesn’t come into play, but it being near the equinox, ol’ sol lights a path of blinding light right down the weight room. I did deadlifts under a spotlight tonight.
Monday, March 25, 2019
Cycle 37 Week 3 Day 3 (Four Day Full Body)
Jumping Jacks til warm
Mobility
Bench Press TM 320 - Pro 5s
Bar x 15
135 x 8
185 x 5
225 x 3
245 x 5
275 x 5
305 x 5
335 x 3 -Another ego set. Spotter gave a little bump for #4
Squats TM 345 (Volume)
135 x 8
185 x 5
205 x 10
240 x 8
260 x 6
175 x 20 -Thought this was a cakewalk until rep 17 or 18, then I turned into a gasping, spitting mess. My apologies to the poor bastard in the rack in front of me who had to endure raining saliva.
Cable Rows (wide grip neutral) x 50 total -growing wings baby
Leg Curls 3 sets of 8 -a couple slots heavier than normal
20 minutes stationary bike -back on the conditioning train.
Three more days “off” as the saga of selling my Father-in-law’s house continues. 22 years of shit collected in a 1800sf house means a lot of fucking boxes to haul to storage, Goodwill, and the dumpster. My back is stiff, I’m exhausted as fuck, and my wounded oblique is not improving - and may be getting worse.
Side note: I was a witness to Squat rack seated reverse wrist curls today. I shit you not.
Tuesday, March 26, 2019
30 minutes stationary bike
Cable shrugs
Rear Delt cable extensions
Wednesday, March 27, 2019
Cycle 37 Week 3 Day 4 (Full Body Four Day)
Speed Rope x 350
Mobility
Deadlift TM 375
135 x 10
225 x 5
255 x 3
285 x 5
320 x 5
355 x 5 -alright, I guess
OH Press
Bar x 10
95 x 8
125 x 10
145 x 8
155 x 6
105 x 20 -Nice shoulder pump.
Lat Pulls
Triceps rope pulldowns
Gym was a crowded clusterfuck.
Glad to be done with the full-body workouts. I’m shit-canning them. There may be outside issues that are affecting my overall attitude…ok there ARE outside issues dragging me down, but the full-body setup is just not for me. Whatever, live and learn. I’m either going back to Pro 5s and FSL 5x5, or I’m bandying the idea of doing FSL Malcolm X style at FSL minus 10% (55.60,65). I don’t need a deload from the gym as much as I need one from my home life.
Thursday, March 28, 2019
30 minutes stationary bike
Friday, March 29, 2019
Cycle 38 Week 1 Day 1
Speed Rope x 350
Mobility
Box Jumps x 15
Squats TM 355
Bar x 10
135 x 8
185 x 5
230 x 5
265 x 5
300 x 5
230 x 5 x 5 -quick pace (90 sec breaks)
Leg Press
478 x 10
568 x 8
658 x 6
Lunges 3 sets of 10 -token amount of KB weight in each hand -brutal
Leg Curls -nope -hamstring clamped up -I recall I did these just on Wednesday
Preacher seat hammer curls 25# x 30/side
Sunday, March 31, 2019
Cycle 38 Week 1 Day 2
Speed Rope x 325
Simple 6 and Mobility
Med Ball throws x 15
Bench Press TM 325 (5’s week)
Bar x 15
135 x 6
185 x 5
215 x 5
245 x 5
275 x 5
225 x 5 x 5 (2 sec eccentric, 2 second pause)
Cable Rows (wide neutral) x 35 total
DB Incline Press 60#/side x 50 total
Lat pulls x 40
Triceps rope 3 x 10
Face Pulls 3 x 10
20 minutes stationary bike
Nice and thorough.
Monday, April 1, 2019
Shitload o’ jumping jacks
Mobility
Deadlift TM 385
135 x 8
225 x 5
255 x 5
295 x 5
325 x 5
315 x 3 x 5 sets
Sciatica kept me up all night last night, plus I am still suffering from my Friday night accessory over-do. Otherwise, pulling went well enough, so I’m satisfied with using my jack-shit card tonight.
Wednesday, April 3, 2019
Cycle 38 Week 1 Day 4
Speed Rope
Mobility
Assisted Pull-ups/Chin-ups x 46 total
OH Press TM 210
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5
135 x 10 x 5 sets -last set performed as rest pause (7, 3) What a pump!
20 minutes stationary bike
Assisted pull-ups/Chin-ups, part deux -25 total
Face Pulls x 35
Triceps Rope Pulldown x 35