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).