T Nation

Healing The Fatassedness

Monday, April 8, 2019

Cycle 38 Week 2 Day 1

Mobility

Squat TM 355
Bar x 10
135 x 5
185 x 5
225 x 3

250 x 5
285 x 5
320 x 5
250 x 5 x 5 -This was all really solid and efficient

RDLs 185 x 8 x 4 sets

Leg Curls 3 sets of 10

20 minutes stationary bike

Took some extra days off due to sciatica and general exhaustion, I would say that was more related to life events than gym fatigue. I was a little tight, but felt refreshed.

Wednesday, April 10, 2019

Cycle 38 Week 2 Day 2

Speed Rope x 350
Med Ball x 10
Mobility

Bench Press TM 325
135 x 10
185 x 6
225 x 5

235 x 5
265 x 5
295 x 5
235 x 5 x 5 (2 count eccentric, 2 count pause)

One-arm High Cable rows =4 sets of 10 -These smoked the lats with minimal arm inclusion

Incline DB Press (high angle) 3 sets of 8

Face Pulls 3 x 10

20 min stationary bike

On the bench today I worked in with a guy who could legitimately refer to my 50-year-old ass as “young man”. He kept his ROM in check, but he could still move some iron. I pray to be him 25 years from now.

Thursday, April 11, 2019

30 minutes stationary bike

Friday, April 12, 2019

Cycle 38 Week 2 Day 3

Speed Rope x 325
Mobility

Deadlift TM 385
135 x 10
225 x 5

275 x 5
315 x 5
345 x 5 -may as well been a SLDL
315 x 3 x 5 sets

Hack Squat Sled
2 plates/side for 4 sets of 8

Calf Stuff

Band Pull Aparts

Happy fucking Friday.

Monday, April 15, 2019

Cycle 38 Week 2 Day 4

OH Press TM 210
Bar x 15
95 x 5
115 x 5
135 x 3

145 x 5
170 x 5
190 x 5
145 x 50 Malcolm X style

Lat Pulls x 50
Plate Raises x 50
Cable Shrugs x 30

20 minutes stationary bike

Happy Fucked-by-your-government Day

Tuesday, April 16, 2019

30 minutes stationary bike

Wednesday, April 17, 2019

Cycle 38 Week 3 Day 1

Speed Rope x 325
Mobility

Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 3

265 x 5
300 x 5
335 x 5
265 x 5 x 5 -Very strong and efficient

DB RDLs
70’s x 10 x 3 sets

Leg Curls x 35 total

Friday, April 19, 2019

Cycle 38 Week 3 Day 2

Bench Press TM 330
Bar x 15
135 x 5
185 x 5
225 x 5

245 x 5
275 x 5
315 x 5 Solid
245 x 5 x 5

DB Incline Press
60#/side x 12 x 4 sets

Triceps pulldown 3 x 12

1-arm High Cable Rows 5 sets of 10

Face pulls

Sunday, April 21, 2019

Cycle 38 Week 3 Day 3

Speed Rope x 300
Mobility
Box Jumps x 15

Dead Lift TM 385
135 x 5
225 x 5
255 x 5

295 x 5
325 x 5
365 x 5
325 x 3 x 5 sets

Leg Curls 3 x 15

Monday, April 22, 2019

30 minutes stationary bike

Tuesday, April 23, 2019

Cycle 38 Week 3 Day 4

OH Press TM 210
Bar x 15
95 x 5
115 x 5
135 x 5

155 x 5
180 x 5
200 x 5 -nothing came easy today
155 x 50 -Malcolm X style (9, 8, 7, 5, 5, 5, 4, 4, 3) I tanked fast

10 minutes of contemplation

Cable Rows -Wide neutral grip 140 x 12, 12, 12, 10

That shoots Cycle 38 in the head.

Cycle 39 (and hopefully thru Cycle 42) will be a slight foray into new territory.

Squat and Bench will be Rhodes 5 x 5/3/1. Deadlift will step away from the 5/3/1 family for 4 cycles of Matt Kroc’s Simplest Deadlift 16 week program. OHP will stay with Pro 5’s and Malcolm X 50.

Is ‘slight foray’ an oxymoron?

Friday, April 26, 2019

Cycle 39 Week 1 Day 1

Mobility

Squat TM 365 Rhodes 5x5/3/1
Bar x 10
135 x 5
185 x 5
225 x 3

245 x 5
275 x 5
315 x 5 Tough
315 x 5 Oh-oh, this was tough
315 x 5 I’m alright.

DB RDL 75s x 10 x 3 sets

Leg Curls 100 x 10 x 3 sets

Calf work

Cable Shrugs

Preacher Hammer Curls

Assistance overload

Monday, April 29, 2019

Cycle 39 Week 1 Day 2

Bench Press TM 330
Bar x 15
135 x 6
185 x 5

225 x 5
255 x 5
290 x 5
290 x 5
290 x 5

DB Incline Press
60’s x 60 total

High Single Arm Cable Rows x 60 total

Wide Neutral Grip Cable Rows x 40 total

Face Pulls x 45

Tri Rope Pulldowns x 30

Tuesday, April 30, 2019

30 minutes stationary bike

Wednesday, May 1, 2019

Cycle 39 Week 1 Day 3 (Really Kroc’s Simplest Deadlift Program Week 1 Day 1)

Speed Rope x 300
Mobility

Deadlift 5 x 5 @ 70% of 1RM 435
135 x 5
225 x 2
225 x 2
275 x 2
275 x 2

315 x 5 x 5 All pretty solid

Leg Extensions -3 sets
Leg Curls -3 sets
Hack Squat Sled - 2 plates/side x 6 x 3 sets -I was already toast by this time
Calve work
EZ Bar Curls

I saved bosu ball handstand pushups for next time maybe.

Friday, May 3, 2019

Cycle 39 Week 1 Day 4

0.8 mi walk to gym

OH Press TM 215
Bar x 15
95 x 6
115 x 5

140 x 5
160 x 5
185 x 5
205 x 1
225 x 1
255 x 1 New PR
275 x 0 -DIdn’t make it to my nose.
140 x 10 x 5 -The stupid ego lifting made these more arduous.

Lat Pulls 5 sets of 10

Decline Bench - I don’t know why
135 x 10
185 x 6
205 x 6

Lateral Raises

1.9 mi walk home

Fucking around with the jokers and some new assistance movements was a waste of valuable time.

Sunday, May 5, 2019

Cycle 39 Week 2 Day 1

Speed Rope x 350
Mobility
Box Jumps x 15

Squats TM 355 (Rhodes 5x5/3/1)
Bar x 10
135 x 5
225 x 5 (Did I skip 185? I’m all growed up now!)
225 x 3

255 x 5 Felt heavy
285 x 5 Felt Good
320 x 5 Struggle
320 x 5 Better until #5
320 x 5 Good, 4 & 5 were a fine challenge

Leg Press
388 x 8
478 x 8
568 x 8
658 x 6

RDLs
185 x 10 x 3 sets

Leg Curls (lying)
100 x 10 x 3

Calves work

Monday, May 6, 2019

30 minutes stationary bike

Cable shrugs
Rear Delt cable pulls

Tuesday, May 7, 2019

Cycle 39 Week 2 Day 2 (Rhodes 5x5/3/1)

Bench Press TM 330
Bar x 15
135 x 8
185 x 5
225 x 3

230 x 5
265 x 5
295 x 5
295 x 5
295 x 5

Single Arm High Cable Rows 5 x 10

DB Bench 70s x 50 total

Chest supported T Bar Row - 3 sets of 10

Thursday, May 9, 2019

Cycle 39 Week 2 Day 3 (Kroc’s Simple Deadlift Program Week 2)

Deadlift -1RM 435 - 5 x 3 @ 75%
135 x 10
225 x 3
225 x 3
275 x 3
275 x 3

325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

Hack Squat 1 1/2 plates/side -5 sets of 8

Preacher Hammer Curls x 50 total

Roll in, rock out, stuff face with meat.

Sunday, May 12, 2019

Cycle 39 Week 2 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
175 x 5
195 x 5

150 x 50 Malcolm X Style (8, 8, 8, 7, 5, 5, 5, 4) -Tough work, 17 minutes

Lat Pulls -4 sets of 10
1 double drop set to failure

Face Pulls 4 sets of 12

25# plate raises x 35 -shoulders already on fire before I got here

Monday, May 13, 2019

Cycle 39 Week 3 Day 1

Jumping Jacks and Air Squats
Token stretching

Squats TM 355
Bar x 10
135 x 5
185 x 5
225 x 5

260 x 5
295 x 5
330 x 5
330 x 5
330 x 5

RDLs
155 x 12 x 3 sets

Leg Press 3 sets of 15 @ 388

Leg Curls 3 sets of 15

Calves work

Cable Shrugs

Tuesday, May 14, 2019

3 mile walk in 54 minutes. Day after squat day gimp.

Wednesday, May 15, 2019

Cycle 39 Week 3 Day 2 (Rhodes 5 x 5/3/1)

Bench Press TM 330
Bar x 15
135 x 5
185 x 5
225 x 3

240 x 5
270 x 5
300 x 5
300 x 5
300 x 5

DB Rows 80s x 50 total/side

DB Bench Press 65’s x 50 total

Face Pull 3 sets of 12

Friday, May 17, 2019

Cycle 39 Week 3 Day 3 (Kroc’s Simplest Deadlift Program Week 3)

Deadlift -1RM 435 -5 x 1 @ 80%
135 x 10
225 x 3
275 x 2
315 x 2
350 x 1
350 x 1
350 x 1
350 x 1
350 x 1 -Only decent one. (Belted, duh)

Back Extensions (Convict Style) x 50

Leg Curls 120 x 8 x 3 sets

This weekend my son is receiving his Bachelors Degree, so today and the weekend is filled with events. One of them was moving his shit from a dorm room to an apartment, so I guess I got my cardio in for the day.

Sunday, May 19, 2019

Cycle 39 Week 3 Day 4

OH Press TM 215
Bar x 15
95 x 8
115 x 5
135 x 5

160 x 5
185 x 5
205 x 5
160 x 50 total Malcolm X style (7, 7, 7, 5, 5, 5, 4, 5, 5) in 20 minutes. Brutal.

Lat Pulls 5 sets of 10

Face Pulls 3 sets of 12

Cable Medial Delt Laterals 3 sets

That ends this cycle. I’m really happy (for the first time in a while) with the depth and breadth of my programming, so I will sally forth with the same set-up and see how it goes (grows).