Since my move across town created it’s own deload week, I have simply moved on to cycle #5.
Tuesday, July 5, 2016
Cycle 5 Week 1 Day 1
Speed Rope 150
Speed here is used loosely.
Agile 8
Box Jumps 3 x 5
It’s couples night at the gym so I sit on the jump box til a rack opens up. Three to choose…this can’t take too long can it? My money is on the marathoners on the front rack doing dumbbell rows with little more than the bar.
20 minutes later, the trio scruffy high school boys wrap up doing OHP… and another young couple who just walked in try to claim it. Since their collective body weight is less than I warm up with, I kindly offer to let them work in with me.
Squats
Bar x 20
135 x 5
155 x 5
185 x 5
205 x 5
235 x 5
265 x 9 New Rep PR
SLDL 5’s Pro (Completed 2 cycles of SST)
135 x 5 WU
160 x 5
185 x 5
210 x 5
Just in time, the marathoner couple in front of me have transitioned to band assisted chins. Not there aren’t a half dozen comparable apparati available that aren’t needed for squating…
Weighted sit ups 10#
3 sets of 15
Hyper Extensions
BW 3 sets of 12
Leg Curls
3 sets of 75 x 12
Precor Bike sprints
8 x :15 sprints
with :45 recovery
Started out like a rocket, and flamed out quickly on these.
Wednesday, July 6, 2016
Cycle 5 Week 1 Day 2
Speed Rope
About 200 or so
Bench Press TM 302
Bar x 20
95 x 5
135 x 5
155 x 5
185 x 5
195 x 5
225 x 5
260 x 9
Weaksauce.
Incline Press
135 x 5
155 x 5
185 x 5
DB rows
60 x 10/ side
85 x 15/side
85 x 10/side
Face Pulls
3 sets of 35# x 10
supersetted with
Triceps rope cable pulldowns
3 sets of 50# x 10
EZ Bar curls
3 x 50 x 10
Friday, July 8, 2016
Cycle 5 Week 1 Day 3
Speed Rope - 200
Agile 8
Box Jumps 3 x 5
Deadlift TM 308
135 x 6
155 x 5
185 x 5
205 x 5
235 x 5
265 x 10
Nine were good. Bar rolled outta my hands on the way down of #9. Re-gripped and ripped for #10 not realizing it had settled over my toes, so last rep was basically all back.
Front Squats Supplemental 5’s Pros
140 x 5
160 x 5
185 x 5
I just started doing these 2 months ago, and realized every time I do my top set, I’m setting a new PR.
Hanging Leg Raises
3 x 10 (still with bent knees)
Hyper Extensions
2 x 10
Sunday, July 10, 2016
Cycle 5 Week 1 Day 4
Speed Rope 100 to 150 or so. Too sleepy to count
10# Med Ball Slams x15
OH Press
Bar x 20
70 x 5
90 x 5
110 x 5
120 x 5
135 x 5
155 x 10
I feel like a weakling today.
Close Grip Bench Press
135 x 5
155 x 5
175 x 5
195 x 5
Pulls/Chins #70 assistance
Different Grips
6, 6, 6, 6, 4
Dips #70 assistance (supersetted with chins)
10, 10, 10, 10
Face Pulls
3 sets 42.5 x 10
Run
5 mph for about .51 miles. I suck inexcusably at this.
Tuesday, July 12, 2016
Cycle 5 Week 2 Day 1
Speed Rope
200+
Agile 8
Box Jumps 3 x 5
Band Pull-aparts
Squats
Bar x 10
135 x 5
155 x 5
185 x 5
225 x 3
255 x 3
285 x 7 New Rep PR
These were confident and solid…even with the distraction of the dude squatting a double with 6 plates on the rack 10 feet in front of me. He then followed with a single 635. Hell, maybe I was inspired.
SLDL
135 x 5
175 x 5
195 x 5
215 x 5
Weighted situps 10#
3 set of 15
Hyper Extensions BW
3 sets of 12
Leg Curls
3 sets of 75# x 12
Precor Bike sprints
10 x :15 with :45 recover intervals
Very solid top to bottom.
So is it a cold bath night or hot tub night?
Thursday, July 14, 2016
Cycle 5 Week 2 Day 2
Speed rope x 200+
Shoulder mobility shit - “De-Quasimoto-ing” myself
Bench Press TM 302
Bar x 20
115 x 5
135 x 5
155 x 5
185 x 5
210 x 3
240 x 3
275 x 7
So I guess I strained my hand and wrist sometime last weekend. Either hanging on for desperation squeezing out 2 last reps on deadlifts Friday, or while lifting and moving a washing machine around Saturday afternoon. I noticed my hand was swollen and sore Sunday after shoulder day. When I started my work sets, my wrist wobbled like crazy. It was a tad unsettling, as I have never experience that before on the bench press. Ever. On my final set I told my spotter to just ignore it, just pull the bar off my esophugus if I drop it.
Supplemental: Incline Press
135 x 5
150 x 5
170 x 5
195 x 5
DB Rows
60 x 10/arm
85 x 15/arm
85 x 12/arm
Triceps rope pulldown
3 sets 57.5 x 10
Face Pulls
50 x 10
50 x 10
42.5 x 10
EZ Bar Curls
50 x 10
50 x 10
40 x 10
Dreadmill
New plan of attack for the run: Break up into 1/4 miles with .15 mile walking recovery.
“Run” .25 mi at 5.0mph (3:00)
walk .15mi at 3mph (3:00)
run .25 mi at 6.0 (2:30)
walk .15mi at 3mph (3:00)
run .25mi at 5.5mph (2:45)
I think the 5.5mph may be the key pace for now.
Saturday, July 16, 2016
Cycle 5 Week 2 Day 3
Agile 8 - in my pj’s on the living room floor.
Speed rope -250
Deadlift
135 x 5
155 x 5
185 x 5
215 x 3
250 x 3
280 x 7 New Rep PR
I felt tightness all over, and just couldn’t get myself loose. Pulled it anyways, but felt lousy doing it.
Supplemental: Front Squat 5’s Prog
135 x 5 WU
150 x 5
170 x 5
195 x 5
Weighted sit ups
3 sets 10# x 15
Back Raises
BW 2 sets x 12
Hey bigjeff68, I’m really glad to see you sticking with this.
You’re wicked strong on the bench. Is that just your gift or did you train it heavy back in college?
The lifting looks great. How is progress coming on getting lighter?
Thank you for the encouragement. I’ve never had a roadmap for this journey before, and it’s made all the difference in the world.
It’s weird having bigger bench numbers than squat or DL, but yeah I favored ‘chest day’ when I was younger, and skipped leg day to do the “beer bong press/extensions” and chase girls. Short arms help too. Really short arms. I get enthusiastic compliments on my bench form from spotters, so I’m confident that I’m doing them right.
I never included squats regularly, so I’m still learning, adding meat to these chicken legs. And I performed my very first deadlift about 15 months ago, so I’m just being patient with that, getting the form right.
My diet, sleep, and stress levels still suck…so I’ve got that to work on.
Sunday, July 17, 2016
Cycle 5 Week 2 Day 4
Speed Rope x225
Med ball slams 3 x 5
OH Press TM 180
Bar x 20
75 x 5
95 x 5
115 x 5
125 x 3
145 x 3
165 x 9 New Rep PR
Took my time between sets, even warmups. It takes a while for my engine to heat up, and the extra idle time seems to be a good thing.
Close Grip Bench Press
135 x 5
165 x 5
190 x 5
210 x 5
Chip ups - different grips
with BW - 3
with #70 assistance
6, 6, 6, 6
super setted with Bar dips with 70# assistance kept on machine
10, 10, 10
Face Pulls
3 sets of 50 x 10
Tuesday, July 19, 2016
Cycle 5 Week 3 Day 1 (1+ Week)
Speed Rope 220ish
Agile 8
Squats TM 312
Bar x 10
135 x 5
155 x 5
185 x 4
235 x 5
265 x 3
300 x 6 New Rep PR
At the end of Cycle 5 my c1RM is 360.
Supplemental 5’s Pro -SLDL
135 x 5 WU
185 x 5
210 x 5
235 x 5
Ab Carver (Just in from Amazon since the gym’s is never to be found)
2 x 10
Better just stop there til I get this thang dialed in.
Back Raises w 10#
3 set of 10
Leg Curls, Gurl
3 sets of 80 x 10 (lil bump in weight)
Precor Bike sprints
10 x :15 with :45 recovery.
Wednesday, July 20, 2016
Cycle 5 Week 3 Day 2
Speed Rope x200
Bench Press TM 302
Bar x 20
135 x 5
155 x 5
185 x 5
225 x 5
260 x 3
290 x 5
Blah. Tightness in my right triceps through my working sets, but it was my left side that failed me on my final set. Not normal.
Incline Press 5 Pro’s Supplemental
135 x 5 WU
160 x 5
185 x 2 Left shoulder revolted.
Had to do some reclining-snatch-wiggle-slide-dance maneuver to get the bar re-racked.
That’s it. Since adding incline presses as my post-bench supplemental lift, I’ve had nothing but joint pain and problems in my left shoulder. I’m not even going to think it over or give them another shot. And my bench has gotten weaker. Into the shit bin they go. Now.
After sitting for a while:
DB Rows
60 x 10/s WU
85 x 10/s
85 x 10/s
85 x 10/s
Supersetted:
Face pulls
3 sets 50 x 10
Triceps rope pulldown
3 sets 57.5 x 10
Bicep curls (EZ bar)
3 sets 50 x 10
Saturday, July 23, 2016
Cycle 5 Week 3 Day 3
Agile 8
Speed Rope
Not a box to be found…so no box jumps. WTF, Chuck.
Deadlifts TM 308
135 x 5
185 x 5
185 x 5
235 x 5
265 x 3
295 x 7 New Rep PR
And just for shits n giggles
325 x 1
Front Squats
135 x 5
165 x 5
185 x 5
205 x 5
These were actually solid
Ab roller
10, 10, 5, Death
Tried some sprints on the Dreadmill
Like this- Incline: 10 Speed -7 for :30 with about a minute rest
I managed three at 7.0, 7.2, 7.2 mph for 30 secs a piece.
That drill is going to take some practice.
Monday, July 25, 2016
Cycle 5 Week 3 Day4
Speed Rope x 200
OH Press
Bar x 20
75 x 5
95 x 5
115 x 5
135 x 5
155 x 3
175 x 5
Weak. No explanation except that I just ain’t gettin’ it done.
Close grip bench press
135 x 5
175 x 5
195 x 5
205 x 5
Pull/Chin ups
various grip 85# assistance
8, 8, 8, 4, 4 - flamed out fast
supersetted with dips 70# assistance
10, 10, 10
Face pulls
50 x 12
50 x 12
50 x 12
The gym is air conditioned pretty well, but it’s still 106F out. F this, I’m going home.
Thursday, July 28, 2016
Cycle 5 Week 4 Day 1 Deload
Deload week couldn’t have come at a better time; it’s been as hot as balls out, and no matter how well the air conditioning works, the spare time spent outside is wilt-inducing. Today: 110F (42C)
Let’s have some fun:
Skwaatz:
Bar x 20
135 x 5
185 x 5 -I did these as 1-and-a-halfers.
185 x 5 -Paused squats
Deadlifts
135 x 5
185 x 5 Doing 1 1/2 Reps with a pause on the half rep part
185 x 5 Slo n EZ
Weighted sit ups
10# 3 x 15
Back Raises
BW 2 x 12
Leg Curls
2 sets 65 x 15
Precor Bike sprints
6 x :15 with :45 recovery
Friday, July 29, 2016
Cycle 5 Week 4 Day 2 Deload
I’ve been doing stretching and agility crap, plus things like shoulder dislocates at various parts of the day, not necessarily right before my list. Just noting that.
Taking a long weekend with the wife & munchkins to visit my family, so let’s wrap up this deload shit.
Bench
Bar x dozens
135 x 5
185 x 5 power up slow down
185 x 5 pause slow up and down
Press
75 x 5
95 x 5
115 x 5
Kroc DB Rows
75 x 20/arm
Chins with 100# assistance
2 x 8 or so
Face Pulls
42.5 x 12 2 sets
Walk 1/2 mile at 3.1mph with #10 incline
run 1/2 mile at 5.7 mph (no incline)
I’m headed north to find some breathable air. Air Quality index here has been 150+ all week. It reminds me of pictures I’ve seen of cities in China.
Wednesday, August 8, 2016
Cycle 6 Week 1 Day 1
Warmup- Speed Rope 200+
Agile 8
Box Jumps 3 x 5
Iso Band Pull Aparts while waiting for a rack.
Squat TM 321
135 x 10
165 x 5
195 x 5
215 x 5
245 x 5
275 x 10 New Rep PR
Stiff Leg Dead Lifts
165 x 5
185 x 5
205 x 5
Ab Roller
7, 6, 6, 6
Leg Curl
85 x 12
85 x 12
85 x 12
Back Raises
10# x 12
10# x 10
BW x 10
Precor Bike Sprints
10 x :15 with :45 to :60 recovery intervals (finished at 11:00)
Solid comeback after long weekend family adventure.
Thursday, August 4, 2016
Cycle 6 Week 1 Day 2
Speed Rope -a whole bunch
Foam rolling, SMFR and stretching on shoulders and chest
Bench Press TM 306
Bar x 20
135 x 8
155 x 5
185 x 3
200 x 5
230 x 5
260 x 10 Best in a while
200 x 15 FSL
DB Rows
85 x 10/side x 3 sets
85 x 6/side
Triceps rope pulldown
3 sets 57.5 x 10
Face Pulls
3 sets 50 x 10
EZ bar curls
3 sets 50 x 10
Saturday, August 6, 2016
Cycle 6 Week 1 Day 3
Speed Rope x 300
Agile 8
Box Jumps 3 x 5
Deadlift TM 317
135 x 5 Right Supinated
185 x 5 Right Supinated
185 x 5 Left Supinated
210 x 5 Left Supinated
240 x 5 Left Supinated
270 x 10 Left Supinated
Felt a twinge in my left lower back after rep 6, and stood up and re-gripped/ reset to rip out the final 4. I need to work on my right arm mobility as when that side is supinated it feels like the bar is sitting under my pinkie and ring finger. Not stable at all. Left hand supinated seemed to help alleviate the pain/strain/tendonitis I have been suffering in my right hand.
Front Squat
145 x 5
165 x 5
185 x 5
I f-------g hate these but I think they’ve helped my Squats so much.
Hanging Knee Raises
3 x 12
Back Raises
BW 3 x 10
Dreadmill “Sprints”
6 x :30 with :30 recovery at 7.0mph, 7.2, 7.4, 7.6, 7.8, & 8.0. These may pay off if I keep increasing reps and slowly increasing speed.
Sunday, August 7, 2016
Cycle 6 Week 1 Day 4
14# Medicine ball toss
5 slams
5 overhead
5 chest pass
5 reverse overhead
How fortuitous. The few square feet of useful wall was actually available for this. Right next to the power rack.
OH Press
Bar x 20
75 x 5
95 x 5
105 x 5
120 x 5
140 x 5
160 x 10
120 x 15 FSL
Supersetting chins and pulls
55# assistance 5 Pullups wide pronated, 10 dips
70# assistance 6 Pullups wide neutral, 10 dips
85# assistance 10 pullups close supinated, 10 dips, 8 pullups close neutral
Face pulls
4 sets 50 x 10 w/ alternating grip