6/14/2017 - Deload
Warmup
Light GMB work/PT
Paused Bench Press
45x2x10, 95x10, 135x10, 175x5 (p), 195x3 (p), 205x5x5 (p)
-with-
Chest Supported DB’s Row
45x2x10, 55x5x10
Back Squat
45x2x5, 95x5, 135x5, 165x5, 195x5, 215x5, 235x5
-with-
Dips
5x10
Paused Back Ext
100 reps
-with-
Lateral
100 reps
Cable Rope Pressdowns
100 reps
-with-
Cable Rope Curls
100 reps
Start a new wave Sunday or Monday.
6/18/2017
Warmup
Bear to Cobra, some PT, BW squats, glute/hip activation, goblet squats with hip circle
Front Squat 8’s
45x2x5, 75x5, 95x5, 115x5, 135x5, 165x3, 185x3, 205x8 (+10, RPE8), 175x12
-with-
Push-ups
5x15
Paused DB Flat Press
50x5, 80x3x8, 75x2x8
-with-
T-Bar Row
45x10, 90x5x10
Light Arms
So, this was in a rush, after driving all day, on no sleep with a hangover and one meal in me at 5pm. Very happy given the circumstances. Really started running out of gas halfway through the paused DB benching work, so backed off 5lbs to get the reps. That 205x8 is +10lbs from last cycle. Will have a very erratic schedule the next month with two beach vacations and work events. Still going to make progress.
That looked very tidy.
Thanks! Building back. Feels good to feel good!
The momentum is starting to build, should have some really good sets and reps in the coming months.
6/20/2017
Track Run: 2 miles
Last lap :18 faster than 1st. Had more. Bench and squats tomorrow then head to beach on vacation.
6/21/2017 - Note: Directly from bed to garage gym.
Warmup
Some PT, stick/shoulders, bear to cobra
Bench Press 8’s
45x2x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 210x3, 220x8 RPE9, 190x13
-with-
One Arm KB Row
90 reps
Back Squat
45x2x5, 95x5, 115x5, 135x5, 165x5, 185x5, 205x5, 225x5, 245x5
-with-
Laterals
100 reps
Dip R/P
18+9+5
Banded Pressdowns
-with-
Barbell Curl
Strolled out of bed right into garage to lift. Not easy. Took a bunch of warmup sets to wake up. Good effort with the circumstances. Heading to beach. Next lift will be Sunday.
6/25/2017
Warmup
PT, Shoulders/Stick, Bear to Cobra, Rack Squats, Goblet Squats
Front Squat 5
45x2x5, 75x5, 95x5, 135x5, 165x5, 185x3, 205x3, 225x5 RPE9, 195x10 RPE9
-with-
Paused Push-up
5x16
Paused DB Flat Press
60x5, 75x5, 90x5x5
-with-
T Bar Rows and Pull-ups
RDL
45x10, 75x10, 95x10, 115x10, 135x10
-with-
Hanging Leg Lifts and Stir the Pot
Decline DBs Ext
100 reps
-with-
DB Curl
100 reps
More progress. Feel good. Need to start increasing weight on RDLs.
6/26/2017
Track Run
Warmup
1 lap walk, leg kicks, light quad stretch
400: 1:07.49
1 Mile: 8:00 (80%)
Cool down:
3 lap walk, bear to cobra, couch stretch
I got a new smart watch (Samsung Gear Fit2) and fumbled the timing of both the 400 and mile run. I was late on Stopping the 400, so in actuality I was probably right at 1:07 or just under. The mile was all screwed up so 8 is an estimate but i was shooting for a relaxed mile run BC of pressing the 400 and I just didn’t have a lot of energy. Knee was a bit sore too.l from yesterday’s squats. I enjoy a bit of running.
6/28/2017
Warmup
PT, Bear to Cobra
Bench Press
45x2x10, 95x5, 135x5, 175x5, 195x5, 215x3, 235x3, 245x5 RPE10, 215x9 (spotter stole a grinder 10th at top of rep, had it, but not counting BC I just can’t) RPE9
-with-
DB Single Arm Rows, Pull-ups & DBs Chest Supported Rows (3 sets each)
Back Squat
45x2x5, 95x5, 135x5, 175x5, 195x5, 225x5, 255x5
-with-
Dips
5x14
Paused Back Ext
100 reps
-with-
Leaning Single Arm laterals
100 reps
Cable Pressdowns
100 reps
-with-
Cable Curls
100 reps
Body feels good. Bench felt heavy today, but still hit my goals. Squat felt light, which is cool. On a 10lb per month LP, so will ride this awhile until it gets heavy then figure out what to do next.
6/29/2017
1 mile track run: 7:15 (92%)
1 mile walk
Wanted to keep a pace up but not push today. Need to front squat a day early, Saturday, due to another beach trip. Need to be recovered.
6/30/2017
Warmup
PT, stick/shoulders, rack squats, hip circle goblet squats
Front Squat
45x2x5, 95x5, 135x5, 165x3, 185x3, 205x2, 225x2, 245x3 RPE9?, 215x6
-with-
Paused Push-ups
5x17
Paused DB Bench Press
60x3, 80x3, 100x5x3
-with-
T-Bar Rows & Pull-ups
RDL
45x10, 95x10, 145x5, 195x5x5
-with-
3 x Hanging Straight Leg Raises x 10 -then- Stir the Pot x 10/10
Decline Tri Ext
100 reps
-with-
DB Curl
100 reps
PT & stretching
This workout was two days early because I go to the beach tomorrow. So, 3 full body workouts this week along with 2 runs. Body is feeling it too, BC I’ve been pushing these plus sets as I’m building back from injuries in a calorie deficit/cut. I’m going to take next week to deload, then probably go back a few cycles weight wise to allow for me to work this cut for another month. My plan for the next 2-3 cycles will be to do a 5’s pro type progression, with a sub max FSL approach. Basically, I’m going to take it easy for the next couple months and get some boring volume in. My body is in a good place right now, but is barking at me to cool the jets (shoulder mostly, but not bad by any means, just tender/tight). It’s not holding me back.
RDLs felt fantastic today. Pleased with the paused DB pressing 100’s after 85 paused push-ups. Front squats were on point, but did not feel light lol. Moving in the right direction with lifting and running. While I ‘cool the jets’ on the lifting, I’ll aim to PR the 400, 1 Mile & 2 Mile.
If you get a chance read Paul Carter’s Base Building book, especially the section about reigning and ruling. It’s a really good take on autoregulation over a longer time span.
5’s Pro Cycle + 3x5-8 FSL (I will reset back 3 cycles worth of weight to begin this)
Training Maxes: (reset 2 cycles and less 10%)
Flat BB Bench Press: 240
Incline BB Bench Press: 195
Front Squat: 220
Back Squat: 245
Day 1: Flat BB Bench Press & Front Squat (sub max pull-ups & rows between sets)
Assistance: Dips, Back Ext
Day 2: Incline BB Bench Press & Back Squats (sub max rows &a pull-ups between sets)
Assistance: DB Bench Press, RDL
Day 3: Bodybuilding/PT Type Day (no barbels & low intensity & skipable if I want to for nothing or a run)
(KB work, single arm/leg work, laterals, rows, machines, arms, etc)
1-2 Run Days
What do you think @MarkKO ?
To clarify, I will prioritize running PRs over lifting PRs over the next 2-3 months. This is in line with an overall calorie deficit to take my cut to aprox 10%. At that point i will enter a gaining period and prioritize strength. If I can’t BB Press twice per week due to the shoulder, I’ll move Incline BB to DB.
Looks fine to me. You may want to watch chins on the same day as squats, although if your elbows aren’t as precious as mine it will be less of an issue.
Other than that, definitely a good way to go while you focus on running.
7/3/2017 - Deload - Vacation Circuit
Single Arm Swings
26 x 10/20/30/40…50(double arm)
-with-
Bottoms Up KB Press
26x5x10/10
-with-
KB Row
26x5x10
-with-
OH Single Arm KB Squat
26x5x5
-with-
Push-up
5x10
KB Curl
26x4x10, then double arm KB Curl Leaning forward: 26x50
-with-
KB Single Arm OH Ext
26x4x10, then double arm KB OH Ext: 26x50
Big sweat and pump. Amazing what can be done with body positioning and a measly 26lb KB. Looking forward to getting back to the barbell Thur/Fri 100%.
C1W1D1
Warmup
PT, Rack Squats, Hip Circle Goblet Squats
Front Squat
45x2x5, 95x5, 125x5, 145x5, 165x5, 185x5, 145x5x5
-with-
Pull-ups alt with Stir the Pot
7x7 - 5x10/10
Paused Bench Press
45x2x5, 95x5, 135x5, 155x5, 180x5, 205x5, 155x5x5 (spoto)
-with-
T Bar Row + some hanging Leg raises
45x10, 70x10, 80x10, 90x10, 100x10+70x10
Paused Back Ext
8x10
Dips
8x10
First day in the books. I plan to bench first going forward, didn’t today BC the rack room was supposed to close for a group workout. I will need to be mindful of how much work I pack in with the main work. Weight was very light today which enabled me to add more pull-ups, Rows and core work, just need to make sure it stays well below rep effort. Will plan to pause the flat work. Not sure how my knee will react to the sub max volume work, but we’ll see.
After more thought, I’m going to continue my rep max training. I really enjoy it, and it’s very easy to manage. Plus I just don’t enjoy mindless submax training, and my knee will not tolerate the reps. I left the gym today feeling overworked and underwhelmed from the tiny weights. I’d rather reduce the volume and keep the intensity up (relatively speaking). I think I jumped ship from a successful approach over the pst 10 weeks BC my body was starting to act up. Now that I’ve deloaded, I feel great and am ready to go. The key to progressing with my run training (and cut) will be to auto regulate the weight training and take extra rest days when I need it.
Current Rep Maxes:
Bench Press: 270x2, 260x3, 245x5, 220x8
Front Squat: 245x3, 225x5, 205x8
Back Squat: 255x5 (submax)
Will still rotate off a 2 day lifting schedule, with one day of rehab/accessory work. Goal will be 2 days per week of running. I will work up to a rep max attempt (no fail), with one back off set for max reps.
Rep Maxes 3, 5, 8 + one-two back offs for max reps or 5x5 submax
Workout A
Back Squat
-with-
Push-ups
DB Bench Press (5x12, 10, 8, 5)
-with-
Rows/Pull-ups
Back Ext or KB Swings
-with-
Abs
Workout B
Bench Press
-with-
Pull-ups/Rows
Front Squat
-with-
Dips (5x12, 10, 8, 5)
RDL (5x12, 10, 8, 5)
-with-
Abs
That makes sense to me. I found no rep PRs to really take the edge out of training.
Yeah, just does not fit my personality. I can manage with autoregulation. I don’t need to arbitrarily cap myself.
I’m still basically doing 531 fsl, just the traditional model. I don’t like computing %s either. I’d rather go off rep Maxes which are easy to track, and auto regulation + RPE.
7/7/2017
Track Run & Shoulders
2 Mile Run: 15:11 PR (-.18)
-Mile 1: 7:53
-Mile 2: 7:18
Shoulders
Single-Arm Bottoms Up KB Press
18x10, 26x4x10
-with-
Laterals
10x5x20
Single Arm KB Shrug
62x3x20
-with-
Pullapart
3x20
-with-
Ext Pullapart
3x20
PT
Progress Pic
This is probably the best ‘all around conditioned’ I’ve ever been. I’ll will take a few more months to lean up a few more percentage points while working on my running. This fall I plan to shift focus back to the weights and eating to gain slowly. I’m sitting at about 192 waking weight right now.
