23 mins Conditioning on Treadmill
Mixed in 5 sets of 7 pull-ups and 10 push-ups during treadmill time.
C1W2D3 - Lake Wylie Y
Warmup
Bent iron cross
Rollovers into v sits
Hip circle walks
Hip circle squats
Med ball slams 3x5
-with-
Pull-ups 3x5
50 various 5lb laterals
Bench Press
205x2 (paused), 225x1 (paused), 235x1 (paused), 170x10, 160x10, 145x20* RPE8
(DB Rear Lateral 20x5x10)
DB Seated OHP
40x10, 45x10, 45x10
Dips
+15x3x10
(Pullaparts 3x20)
Pressdowns
Face pulls
3x20
Morning workout. Weight not challenging yet, but bench felt strong. Will add 5lbs to paused over warmups on bench weekly for awhile, not close to anything challenging yet. Works sets were not challenging, except for 145, bar started to slow around rep 15. All work was stronger than last week. No direct work on the knee, but it feels good! Better every day it seems.
C1W2D4 - Ayersley
Warmup
Bent iron cross
Rollovers into v sit
Side plank
Couch stretch
Hip circle walks and squats
Box jump 3x5
-with-
Pull-ups 3x5
Deadlift
315x1, 335x1, 365x1, 240x10, 240x3x6
Front Squat
140x3x10
Hip Thrust
155x3x10
-with-
DB Row
100x3x10
Curls
Was only going to go with 335 for the over warmup, but was cake so worked up to 365 for a quality single. DL reps are light, but in no rush to push the training max up until performance is measured during test week. was able to add weight and reps to all assistance work. Knee continues to improve. I do not believe it’s a hinderance anymore, but it’s still not perfect including some minor dull pain. Good one.
Bent iron cross
Rollovers into v sits
Foam roll calves
Side plank 25/25
Glute bridge 25
Couch stretch
Hip circle walks
3x10 bw hip circle squats
2x10 standard bw squats
30 mins walking on inclined treadmill with 6 supersets of 6-8 pull-ups and 10 push-ups during walking.
C1W3D1 - Home Gym
Warmup
Bent iron cross
Rollovers into v sits
Couch stretch
Side planks
Glute bridges
Hip circle walks, squats
+20lb squat jumps 3x5
50 various 5lb laterals
OHP
135x2, 145x2, 115x10, 110x10, 100x16
(Incline Bench DB Rows: 40s x 5 x 10)
Spoto Bench
170x12, 165x12, 155x12
(Pullaparts 5x20)
DB Incline Bench
60x12, 60x12, 50x12
Lying DB Ext
30x3x12
Early morning workout. Got a little closer to failure on spoto and incline than I should have. Had to move some weight back. The high volume crept up on me. Great lift though. Knee feels good. Off to eat.
C1W3D2 - Home Gym
Warmup
Bent iron cross
Rollovers into v sits
Foam roll calves
Side planks, plank, 30 sec activation
Glute bridge activation
Couch stretch
Hips circle walks, squats
Triple jump x 3
Beltless Squats
225x2, 245x1, 180x15*, 170x8, 160x8, 145x20
RDL
155x12, 165x2x12
Goblet Squat
60x3x12
BB curls
In the 100* garage again. Ive decided to add next weeks test sets into this weeks workout since I’ll be on vacation next week which will be a convenient time to deload. Will fit in yesterday’s OHP test set one day this week. Today was 180x8+, and got 15 comfortably beltless, probably RPE6. Will add 15lbs to squat max for next block, making max a conservative 240. Got a vid of the 170x8 set, and am ecstatic with bar path. Will post vid. Cuing a 3 point connection with my feet of big toe, pinky toe and heel. It’s helping me keep balance and not lean forward, which is helping my bar path tremendously. This plus wider stance and hip circle work has overhauled my form. Knee felt fine during workout. Noisy, but no pain. Noise diminished as I progressed throughout the workout…but again, most importantly there was no pain. Not sure what RPE was on the 145 set, had a lot in the tank. That’s 20lbs more over the past 2 weeks. Solid progress.
Will be at the beach all next week. Might bring 30lb DBs to do some circuit work, might just take the whole week off. We’ll see.
100lb difference between sets, but encouraged by bar path regardless.
8 weeks ago 270x6
Today’s 170x8
Warmup
Bent iron cross
Rollovers into v sits
Foam roll calf
Side planks, plank, 45 sec
Glute bridge, activation
Couch stretch
Hip circle walks, squats
Conditioning - Treadmill
30 mins, 5.0 Incline, mix of walking and running on intervals.
During treadmill time:
Pull-ups 6x8
-with-
Push-ups 6x10
Knee is sore with dull pain today after all of yesterday’s work. bummer. May have to exclude some assistance next block to see if that helps recovery. No issues with the conditioning work though, just minor discomfort.
C1W3D3
Warmup
Bent iron cross
Rollovers into v sits
Couch stretch
Hip circle walks
Med ball slams 3x5
-with-
Pull-ups 3x5
50 various 5lb laterals
Bench press
225x2 (paused), 240x2 (paused), 195x14* RPE8, 185x8, 170x8, 160x16 (RPE8)
(Rear Laterals 20x5x10)
DB Press
45x12, 40x12, 40x12
(Band Pull a parts 5x20)
Dips
BWx3x12
DB Fly
25x3x12
Pressdowns
Rest Pause
Going on two nights of sleeping like crap. felt pretty strong overall though. Had a few more on both the 195 and 160 sets.
Deadlift tomorrow then off lifting for 10 days while on vacation. Hopefully some good time to let my knee heal some. Probably won’t front squat tomorrow, to stay off the knee. Just DL and perhaps farmers walk and leg curls.
C1W3D4
Warmup
Bent iron cross
Rollovers into v sits
Side planks, plank
Glute bridge activation
Couch stretch
Hip circle walks, squats
Box jump 3x5
-with-
Pull-up 3x5
Beltless Deadlift
315x2, 365x2, 315x5, 315x3x3
Beltless Front Squat
135x3x12
DB Row
100x3x12
-with-
Leg curl
100x3x20
DB Curls
365 for the over warmup was light. May move up next time around. Taking it slow with the rep work as well. Decided to go ahead and do front squats regardless of knee telling me not to. Probably not smart. Chiro at 4 today. Off from lifting for ~10 days. Will bring my hip circle and do mobility work and perhaps some push-ups and band work, but no weights.
Beach vacation / deload week:
3 sessions of:
Side plank / plank
Glute bridge
Couch stretch
Hip circle walks
Hip circle squats 2x10
BW squats 2x10
Push ups 4x15, 1xAMRAP
-with-
5x20 band pullaparts
-with-
Single leg squats to bench 3x7, 3x8, *3x9 (increased 1 rep/set each day)
Arms with band x 3
~20 mins Pilates
*Tweaked my left hamstring on single leg squats the 3rd day. It does not feel good. I can hurt myself sleeping apparently.
New maxes for 2nd block:
Squat 240 (purposely set low to allow knee to recover)
Bench 260
OHP 165
DL 365x2 (not a true max, just an over warmup, same situation as squat)
C1W5D1
Warmup
Side plank / plank
Glute bridge
Couch stretch
Hip circle walks
Hip circle squats
Squat jumps 3x5
-with-
25lb plate swings 3x5
50 various 5lb laterals
OHP
135x3, 150x2, 115x10, 105x10, 100x18*
(Incline bench rows 50x5x10)
Spoto Bench
185x8, 185x8, 175x8 (long pause)
(Band pullaparts 5x20)
Incline DB Press
70x8, 70x8, 60x8 (pause)
Band Tricep OH Ext
1x20, 3x8
After all the eating like a pig on vacation, came back strong for this first workout of the second block. The 100 OHP AMRAP was RPE 8. Backed off some of the final assistance sets for long pauses. Knee feels good after no weight bearing work the prior week, but now the hammy may be an issue. Hope not. Will find out tomorrow with squats and RDL on the menu. Back onto slight deficit diet. Plan on taking this cut a good bit further.
C1W5D2
Warmup
Bent iron cross
Rollovers into v sits
Side planks / plank
Glute bridge
Couch stretch
Hip circle walks
Hip circle squats & BW squats
Beltless Squat
215x3, 245x3, 170x10, 155x10, 145x25*
(10 push-ups & 10-20 lb rear delt raises alternating for 5 sets)
RDL
185x3x8
Farmers Walk
45x3x100 steps
No knee pain whatsoever today, hopefully the same tomorrow. Did quite a bit of squat warmup sets between 45-195, 6 sets of 3-10 reps. Clearly progressing on squat, as the 145x25 was 5 better than last outing, RPE 7ish. The 245x3 over warmup was much smoother than last weeks single. If I strapped a belt on I would think I’d be good for 245x10+, which is not too bad right now in this rebuild. Took out the goblet squats to reduce some volume on the knees, added in the farmers walks, just holding 45 lb plates. Tried to add the 45s to my DB handles to make 100 lb walks but the large plates impeded my stride, so opted for less weight longer distance. The RDLs were heavy after all the squatting, but not too heavy. 8/10.
C1W5D3 - Ayersley
Warmup
Bent iron cross
Rollovers into v sits
Side planks / std plank
Glute bridges
Hip circle walks / squats
Med ball slam 3x5
-with-
Pull-up 3x5
50 various 5lb laterals
Bench Press
205x3 (paused), 225x2 (paused), 245x2 (paused), 180x10, 170x10, 155x17*
(Pull-ups 6x6)
DB Seated Press
50x3x8
(Face pull 60x5x20)
Dips
+20x3x8
DB Fly
30x3x8
Decline Tri Ext
35x8, 40x8, 35x8
Have not slept well in 3 days. Work is very busy keeping me up thinking at night, plus readjusting to schedule from coming off vacation. Still, good workout today. Felt strong, but endurance wasn’t really there due to fatigue setting in. Wanted 20 on 155, but it would have gotten me to failure probably. Was around RPE8 at 155x17. 245x2 pause were crisp reps. Good quality reps on the assistance work. Room to improve on weight. Knee felt a little achy today, but not bad.
C1W5D4
Warmup
Bent iron cross
Side planks / plank
Glute bridge
Couch stretch
Hip circle walks / Squats / Reg Squats
Box jump 3x5
-with-
Pull-ups 3x6
Beltless Deadlift
315x3, 345x2, 375x2, 250x10, 250x6, 6, 6
(Push-ups 10x10)
Beltless Front Squat
145x8, 8, 8
DB Row
110x8, 8, 8
-with-
Leg Curl
110x20, 20, 20
Curls
The over warmup with 375 was easier than 365 last week. Tweaked my back a few days ago doing something random, so had to pay attention to that today. No issues though. Was going to put more weight on front squats, but was pretty gassed from a stressful low sleep week, so settled with 145. Off next two days, but will fit some conditioning in somewhere.
C1W6D1 - Home Gym
Warmup
Bent iron cross
Rollovers into v sits
Side planks / plank
Glute bridge
Couch stretch
Hip circle walks / squats / reg squats
10lb squat jumps 3x5
-with-
25lb plate swings 3x5
50 various 5lb laterals
OHP
135x3, 155x2, 125x8, 115x8, 105x18* RPE9
(Paused DB Row 60x5x8)
Spoto Bench
185x10, 10, 165x10 (long pause)
(Pullaparts 5x20)
Incline DB Press
70x10, 9, 60x10 (paused)
Band Tricep Pressdowns
30, 20, 15
Have not slep well in 2 weeks. Serious rut of no more than 4-5 hours per night, mostly attributed to stress at work. Should be through it in a week or two, it’s an annual thing. Wife and 1 of my daughters are sick, and I don’t feel great either, may just be fatigue though. Even with all this crap, I was able to push hard and come out with a good lift. Knee feels exceptional today.
C1W6D2 - Ayersley
Warmup
Bent iron cross
Rollovers into v sits
Side planks / planks
Glute bridges
Couch stretch
Hip circle walks / squats / reg squats
Box jump 3x5
-with-
Pull-ups 3x6
Beltless Squat
225x3, 255x3, 180x8, 170x8, 155x20*
Pull-ups (4x6)
RDL
185x3x10
(Push ups 4x15)
Farmers Walk
100x3x40
Barbell Curls
Sleep rut continues. 2 hours last night. Had to fight to get through this one, even with the light weights. The knee was a bit cranky too. Just glad to get through this one.
C1W6D3
Warmup
Bent iron cross
Rollovers into v sits
Side planks / plank
Glute bridges
Couch stretch
Hip circle walks / squats
Med ball slams 3x5
-with-
Pull ups 3x6
50 various 5lb laterals
Bench Press
205x3 (paused), 225x2 (paused), 250x2 (paused), 195x8, 180x8, 170x16 or 17
(Rear Laterals 20x5x10)
Seated DB Press
50x10, 10, 8
(Pull-ups 4x7)
Dips
+20x10, +10x10, BWx10
DB Fly
25x10, 30x10, 25x10
Decline DB Ext
20x25, 30x3x10
Have a cold that’s killing my energy, plus sleep deprived. Though I did have my best night sleeping in 3 weeks last night. Still only 5-6 hours. Got the workout done.
C1W6D4
Warmup
Bent iron cross
Rollovers into v sits
Side planks / plank
Glute Bridge
Couch stretch
Hip circle walks / squats
Box squats 3x5
-with-
Pull-ups 3x6
Beltless Deadlifts
315x3, 365x3, 275x8, 275x5, 5, 5
(Push-ups 5x20)
Beltless Front Squats
145x10, 10, 10
Seated Cable Row
150x10, 10, 10
-with-
Seated Hamstring Curl
120x10, 10, 10
Curls
Cold kicking my ass. Got it done though.
After all this knee bending yesterday, my knee feels even better today. Weird.
Front squats seem to be fine, or light weight.
Back squats tend to aggravate.
Also, took my shoes off for all squat sets yesterday, and it felt much more natural. May need to look into footwear. However, I love my Reebok Light TRs. Also distracted my ankles with a band + toes on 10lb plate.
Will try all of this for heavy(ier) back squats next week and see if I get the same positive experience.