Healing The Fatassedness

Thursday, December 9, 2016

Cycle 10 Week 2 Day 2

Simple 6

14# Med Ball Throws 3 x 5

Bench Press TM 313
Bar x 10
135 x 8
185 x 5
205 x 3
225 x 3
255 x 3
285 x 8 New Rep PR. Fucking killed it.

DB Kroc Rows
55 x 10 l/r
85 x 15 l/r
85 x 10 l/r

supersetted with
Pushups 4 x 12

Face Pulls
4 sets 57.5 x 10

Incline Treadmill walk
30 min 1.61 miles with 4.0% incline

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Friday there was a brisk 3.5 mi walk in 50 minutes followed by a surprise trip to the local Irish Pub, which resulted in a lot of Jameson consumed- and something called a Man-O-War… Saturday was recovery day.

Sunday, December 11, 2016

Cycle 10 Week 2 Day 3

Speed Rope

Some of Agile 8 & other stretching.

Box Jumps 3 x 5

Band Pull-Aparts 3 x 10 Blue Med Band

Deadlift TM 335
135 x 10
185 x 5
225 x 3 mixed right
245 x 3 mixed left
275 x 3 mixed left
305 x 8 Strapped, but complete dead stop for each rep.
345 x 1
375 x 1 New personal best. Went up fairly easily. 4 plates is imminent.

Good mornings
Bar x 10 warm up
4 sets 115 x 10

Hanging leg raises
3 x 10 with half done straight leg/ half done with bent knees

Hill Sprints
6 x 50yds.
Gassed.

Overall really good workout.

Tuesday, December 13, 2016

Cycle 10 Week 2 Day 4

Speed Rope x 300

Simple 6

Med Ball Slams 20# 2 x 5

OH Press
Bar x 10
75 x 8
95 x 6
115 x 5
135 x 3
155 x 3
175 x 8 New Rep PR
205 x 1 Personal Best
225 x 0 Nose High- poor grip
225 x 0 Nose High- it will happen soon
135 x 15

Chins w 100# assistance - still babying left arm
3 for warmup, 1@BW, assisted 10, 8, 6, 6, 6

Dips BW
10, 5, 10, 5

Face Pulls @ 50#
12, 12, 10, 10 alternating grip

supersetted with
EZ bar curls
3 sets of 40 x 10

Wednesday, December 14, 2016

Late night 1 mile run in 10:30.

At 10pm I just want to be winding down on the sofa staring blankly at the idiot box.

Thursday, December 15, 2016

Cycle 10 Week 3 Day 1

Speed Rope x 300

Agile 8 + shoulders

Step Jumps (by 3’s) x 10

Squats TM 339
Bar x 10
135 x 10
185 x 5
225 x 5
255 x 5
295 x 3
325 x 5 Meh. 2 short of PR
All my sets up to the final were awesome, powerful & confident. On the first rep of my top set I felt knee joint pain. It wasn’t debilitating, but it was out of the ordinary, and thus it got in to my head a little bit.

Leg Press
270# plus sled
3 sets of 12

Leg Curls
3 sets of 12 @ 110#

Weighted situps 10#
2 x 15

Bike Sprints
12 x :20 EMOM

Saturday, December 17, 2016

Cycle 10 Week 3 Day 2

Speed Rope x 300

Simple 6

Med Ball 10# Throws 2 x 10

Bench Press TM 313
Bar x 10
135 x 10
185 x 5
215 x 5
235 x 5
265 x 3
300 x 5
235 x 8 FSL
235 x 8
235 x 8

FSL sets supersetted with
Lat Pulls
2 sets 140 x 10
3 sets 120 x 10

Kroc Rows
Warmup 50 x 10 l/r
80 x 20 l/r

Face Pulls
4 sets 50 x 10 alternating grip

Monday, December 19, 2016

Cycle 10 Week 3 Day 3

Speed Rope x 300

Agile 8

Box Jumps 3 x 5

Deadlift TM 335
135 x 10
225 x 5
225 x 5 mixed right
255 x 5 mixed left
290 x 3 mixed left belted up here
325 x 6 mixed left
Lost grip kept me from PR. But going without straps, and without left arm pain is huge progress.

Good Mornings
Bar x 10
115 x 10
125 x 10
125 x 10

Leg Raises
3 sets of 10
half bent knees/half straight legged- more improvement.

Wednesday, December 21, 2016

Cycle 10 Week 3 Day 4

Some Speed Rope

Simple 6

OH Press TM 191
Bar x 15
75 x 10
95 x 5
125 x 5
145 x 5
165 x 3
185 x 6 New Rep PR.
145 x 5 FSL
145 x 5
145 x 5

BW Dips x 25

Assisted Chins (Mostly 100#) x 45

Face Pulls @ 50# x 40

EZ Bar Curls @ 40# x 50

End of Cycle 10

Debating whether to deload over the holiday, or just jump in to the next step on Friday.

Decided to De-Load. Let’s call it a Re-load, after a full week of sitting in a car or a couch, or an uncomfortable fold up chair while visiting my 96 year old grandma…or better yet: PRE-LOAD!

Wednesday, December 28, 2016

Cycle 11 Pre-load
Lower Lifts

Agile 8; speed rope, jumps, etc.
Squats
Bar x 15
135 x 5
185 x 5
225 x 5
225 x 5

Deadlifts
135 x 5
185 x 5
225 x 5
225 x 5

Weighted Situps
3 x 10

20 minutes on bike smooth and easy pace.

Thursday, December 29, 2016
Cycle 11 Pre-load
Upper lifts

Simple 6; speed rope

Bench Press
Bar x 10
135 x 5
185 x 5
205 x 5
225 x 5

Press
Bar x 10
75 x 5
95 x 5
115 x 5
125 x 5

60 lat pulls @ 120#
all neutral grip; some wide, some close

Saturday, December 31, 2016

Cycle 11 Week 1 Day 1 SVR Training with Bodyweight assistance

Agile 8

Speed Rope x 350

Box Jumps x 10

Band Pull Aparts 3 x 10 Medium band

Squats TM 350 3’s PR Week
Bar x 10
135 x 10
185 x 5
225 x 3
245 x 3
280 x 3
315 x 8 Tied Rep PR

BW lunges 30 per leg
These are actually nastier than they appear.

10# weighted situps x 50

Bike Sprints
:20 x 8 EMOM

Totally fucking wiped…

Happy New Year.

Sunday, January 1, 2017

Cycle 11 Week 1 Day 2

Speed Rope x 250
Simple 6
10# Med Ball Throws x 18

Bench Press TM 320 3’s PR Week
Bar x 15
135 x 10
185 x 5
205 x 3
225 x 3
255 x 3
290 x 8 New Rep PR. Great set

DB Rows
55 x 12 l/r warmup
4 sets of 80 x 10 l/r

supersetted with pushups total 55

face pulls
4 sets of 50 x 10

Monday we took the kids up to the snow…It had refrozen into ice so sledding had sort of a Myo Facial release thing going on. We have bruises as evidence. And hiking back up the hill at 7000+ feet above sea level is awesome conditioning -like wearing that stupid mask thing -without the stupid mask.

Tuesday went for a .67 mi run in about 7 minutes.

Wednesday, January 4, 2017

Cycle 11 Week 1 Day 3

Speed Rope ~300 or so

Some stretching

Box Jumps 3 x 5

Dead Lift TM 345 3’s week PR Week
135 x 10
185 x 5
225 x 3
I realize at this point I have drawn the bent bar
245 x 3
275 x 3
315 x 8 -ties a rep PR. Full stop set - with extra re-gripping once to get bent bar in a balanced position.
Character points for dealing with a bent bar and octagon shaped plates.

10# Weighted sit ups - 50

BW Back Raises - 35

Thursday, Jan. 5
Treadmill sprints 4 @ :30 on a 10% incline

Friday, January 6, 2017

Cycle 11 Week 1 Day 4

Speed Rope & Simple 6

10# Med Ball Throws x 16

OH Press TM 195 3’s PR Week
Bar x 15
75 x 8
95 x 5
115 x 5
135 x 3
155 x 3
175 x 9 New Rep PR
205 x 1 Grinder
225 x 0 Naw

Note: Watched average-sized, unassuming woman in the rack in front of me squat 315 for a triple. There were some humbled men in the meathead section last night.

Face Pulls
50 @ 57.5#

Lat Pulls
42 @ 140#
28 @ 120#

Filled & packed sandbags to protect Father-in-law’s porch from “doomsday” storm.

Sunday, January 8, 2017

Cycle 11 Week 2 Day 1

Speed Rope x 350; Lazy Lifter stretching; Box Jumps 3 x 5

Squats TM 350 -5’s Week w/ Pyramid
Bar x 15
135 x 8
185 x 5
225 x 5
235 x 5
265 x 5
300 x 5
265 x 5
235 x 5

10 Band Pull Aparts before every set (Blue Med band)

BW Lunges x 35 per side

10# Weighted crunches x 50

Bike sprints
:20 x 8 EMOM

Tuesday, January 10, 2017

Cycle 11 Week 2 Day 2

Speed Rope x 300
Simple 6 Mobility

Bench Press TM 320 5’s Pyramid
Bar x 15
135 x 8
185 x 5
205 x 5
215 x 5
245 x 5
275 x 8 Mediocre. I realized 5 reps in that I was being a little too deliberate on the eccentric part.
At least my form was solid.
245 x 5
225 x 10 Again really mediocre.

Pushups x 25

Kroc Rows
Warm ups 50 x 10 l/r
85 x 24 l/r
Improvement here, and no left arm pain, and reduced grip pain in right hand.

Face pulls
4 sets of 57.5 x 10 alternating grip.

I knew I was in trouble when I arrived at the facility and the overflow parking for the overflow parking section was full. But the iron gods smiled upon me as I was able to find a clear path to the desired aparati, even amongst the teeming huddled masses escaping the cold rain.

Thursday, January 12, 2016

Cycle 11 Week 2 Day 3

Box Jumps 3 x 5
Lazy Lifter

Deadlift TM 345 5’s Pyramid Week
135 x 10
185 x 5
225 x 5
275 x 5
295 x 5
275 x 5
225 x 10
Last set was too smooth, creamy, and delicious to stop at five. The set at 70% (275) was really supposed to be at 260, but with all the resolutioning horde, all the dimes, nickels, and donuts were being used in all kinds of inventive manner.

Band Pull Aparts x 10 before every DL set. Medium blue band.

Weighted sit ups 10# x 50

BW Back Raises x 50

Saturday, January 14, 2017

Cycle 11 Week 2 Day 4 (SVR Template)

Speed Rope x 300

Simple 6

14# Med Ball throws 3 x 5

OH Press TM 195 5’s Pyramid
Bar x 15
75 x 5
95 x 5
115 x 5
125 x 5
145 x 5
165 x 11
145 x 5
125 x 12

BW dips x 25

Chins w/ 100#assistance x 36

Waiting 20 minutes for a rack cut into very valuable time on a busy-ass weekend.

Monday, January 16, 2017

Cycle 11 Week 3 Day 1

Speed Rope x 300

Agile 8 + shoulders

Box jumps 3 x 5

Squats TM 350 SVR Top set singles week
Bar x 10
135 x 10
205 x 5
235 x 5

265 x 3
305 x 3
335 x 1 Technically, this is a PR (I’ve done 325 for top sets of 5 & 6 before)
365 x 1 but definitively short of parallel
385 x 1 Borrowed dude’s squat shoes and got closer to parallel, but still iffy.
315 x 3 At least these were ok.

Most importantly I simply got used to having more weight on my shoulders. Short of parallel or not, these still built some confidence.

Leg Press 270 + sled x 20, 15

Leg curls 4 sets 110 x 10

Weighted sit-ups 10# 6 x 10

Bike sprints 6 x :20 6 x :15 EMOM

Sunday and Tuesday I did a 20 min incline walk, both a little over a mile and about 8% incline

Wednesday, January 18, 2017

Cycle 11 Week 3 Day 2

Speed Rope x 250

Simple 6

20# Med Ball Throws x 15

Bench Press TM 320 SVR Singles
Bar x 15
135 x 10
185 x 5
225 x 3
245 x 5
275 x 3
305 x 1

335 x 1 10 lb PR This was expected. It went up easy.

355 x 1 30 lb PR

305 x 4

I was strangely subdued after my top lift…in retrospect, a celebratory pelvic-thrust-fist pump-dance wouldn’t have been out of line.

Kroc Rows
Warmup 50 x 10 l/r
85 x 25 l/r

Pushups x 30

Face pulls 48 @ 50#

Lat Pulls (Neutral narrow) 30 @ 120

Pedaled a bike in zone 2 for 20 minutes

Thursday I did another incline walk 20 min 1.08 mi at 7.5 incline.

Friday I spent 3 1/2 hours driving.

Saturday, January 21, 2017

Cycle 11 Week 3 Day 3

Speed Rope x 300

Agile 8ish

Box Jumps 3 x 5

Band Pull Aparts 3 x 10 blue medium band

Deadlift TM 345 SVR top singles
135 x 10
225 x 5
265 x 5
305 x 3
335 x 1

375 x 1 Went up easy. PR for without straps
405 x 0 Stopped at the knee .
Witness said my hips started way too high. It was more like a SLDL.
405 x 0 Three inches.
I will get this next month.

225 x 5
225 x 5
225 x 5 Paused set

BW Back Raises 6 x 10

10# Weighted sit ups 5 x 10

Step mill intervals. 5 x :30 at level 10 EMOM

Sunday, January 22, 2017

Cycle 11 Week 3 Day 4

Token amount of Speed Rope

Simple 6

Med Ball Throws 14# 3 x 5

OH Press TM 195
Bar x 10
85 x 5
105 x 5
125 x 5
145 x 5
165 x 3
185 x 1
215 x 1 10 lb PR
225 x 1 20 lb PR Went up nicely.

Lat Pulls 6 x 10 @ 120lb. Neutral grip 3 wide, 3 narrow

Face Pulls 4 x 10 @ 57.5

BW Dips 3 x 10

Today was a good gym day.

Thus endeth this cycle.