Not no Parkay, Not no Margarine…
5/6/2018 - 2A5
The norm with some clint darden hip circle dancing
(People think I’m crazy but idgaf, that shit works and I like doing stupid shit)
Pin Squat (pin 6, 1-2" high)
45x2x5, 95x5, 135x2x5, 165x5, 195x3, belt up, 225x3, 255x2, 285x2, 315x2, 280x5, belt off, 210x3x5 (full squat, 1 min rest)
5x10, 2x3 (standing slow negative)
Paused Incline Bench Press (10x3 1 min rest)
45x5, 95x5, 135x5, 165x3, 195x3, 175x9x3, 175x2 (ha)
Chest Supported DBs Row & Chest Supported Rev Fly
60x3x15 & 15x3x15
Lying Leg Curl R/P
Machine Preacher Curl
I worked really hard today. Plan was a 305 double, but 285 was light, so loaded 315, and it was heavy lol. Getting that shit going after the dead stop off the pins took a lot more than I would have liked to have to give. Therefore, 280x5 was hard. I think everything felt heavy from here on bc of this decision. I actually failed the 3rd rep and got pinned for a sec on the 10th set of paused incline. I actually laughed at myself as it came down on me. Came out of no where. Shit’s light enough I just stood up with it. #bitchweights.
Way to crush it
5/9/2018 - 2B5
45x2x10, 95x5, 135x5, 165x5, 185x5, 205x3P, 225x3P, 255x2P, 240x5, 235x5, 230x5, 185x15
Standing Single Arm Cable Row
Up to 170x2x10 - whole stack, gained mucho strength
Trap Bar Deadlift (low handle)
140x5, 190x5, 230x5, add belt, 280x3, 320x3, 340x3, 300x5, 270x10
Stir the Pot
Right shoulder/trap has been twingy. Not sure if muscle strain or tendonitis. It’s not bad though, and should be manageable. Dropping the 10x3’s, too much unnecessary volume. Going to hit my overwarmups and top 5 set, then get some volume in but not kill myself. Probably 3 down sets for pressing movements and 1-2 down sets for squats and deads. Dont need to unnessarily beat myself up like the volume whore I want to be. Great session today though. No spots on bench. No higher than RPE8 today on anything. Deads will continue to move up quickly as I get reacquainted. Back is feeling great.
EMOMs as backoff on deadlift seems a bit overkill. New approach much better.
Once in a while main work done as emoms with a challenging weight could be fun I reckon.
5/11/2018 - 2C5
45x2x5, 75x5, 95x5, 115x3, 135x3, 140x5, 115x3x8
45, 95, 135x5, 185x3x10
KB Lying Exts
Soooo, the right shoulder tendonitis is real. Press was not comfortable. I’ve never had it in this spot before, almost at the bottom of my trap. Going to probably take pressing off next week and do some rehabby stuff. Overdid the volume, should have known better. Also, noticed I was pressing a barbell 3x/week…stupid and I should have known better. Will get this healed up and get my volume properly programmed along with a few other changes. Not concerned.
There is a trigger point just above the crease in the back if you can get someone to press it and move your arm forward and backward with the elbow bent at 90 degrees parrell to the floor. It helped release some tension I was having. I’ve still got some tightness in the trap and front outside of the shoulder where the rotator cuff muscles attach, but since I got the release it is getting better…
5/13/2018 - Conditioning - Track
10 single arm swings + 10 single arm swings + 10 swings + 250M run
44x5 (one minute rest)
1 lap walk
Bottoms up KB 125 step walk
Taking a week away from the gym. Need total recovery. Have a lot of inflammation and tendonitis. Going to let this stuff calm down, and get some rest and conditioning in.
New training cycle coming up. Will be 1 upper, 1 lower and 1 full body with all assistance (no barbells).
I might have not been clear. Only the full body assistance session will be no barbell
Body is recovering nicely. I needed this BAD. Will be back in the gym Sunday. Until then, chilling
5/18/2018 - Deload
DB Bench Press (3-4s eccentric)
35x10, 50x10, 65x10, 80x3x6
Standing Single Arm Cable Row
Hip circle work
Low Handle Trap Bar Deadlift
135x5, 185x5, 225x5 add belt, 275x5, 315x5, 275x10
10kg x 2/2, 14kg x 2/2, 50lb x 2/2
Easy one. New cycle starts Sunday. Finishing up program now.
5RM, 90% backoff AMRAP
3x6-8 (5s eccentric)
1 set AMRAP
5RM, 5x5 spoto
Trap Bar DL
5RM, 90% backoff AMRAP
3x6-8 (5s eccentric)
3 sets AMRAP
10 mins AMRAP
Goblet Squat 10 Reps
Hip Circle Glute Bridge 10 Reps
Kept full body bc I cant get away from it. Just love it. Reduced barbell work and overall volume (partially through poundage and method technique). Main focus needs for me to honestly keep all work at RPE8 or less. If I’m having a great day, grab a spot and work up to RPE9-10. But that needs to be rare. Goal is to accumulate fatigue, not accumulate injuries…duh. Back to front squats for a few cycles. Dropping the pins. We’ll see how the hips do.
Nice program Iron
Is it a Paul Carter one, or some adoptions from his methods?
Not PC, but I do like his 350 method so I often use it for some of my assistance.
My time is short these days for time in the gym. So full body 3x per week is ideal. Basically I aim to have one big upper and one big lower movement. All work is paired with another movement. Often abs/core or antagonist. Then I finish with some bb’ing work or carries. Simple. My biggest challenge is being honest with myself regarding RPE. I say I’m going to keep it to RPE8, but I start pushing overwarmups and main sets, as well as backoff work. My personality in a nutshell.
5/22/2018 - 1B5
KB Swings and TGUs
45x2x10, 95x5, 135x5, 165x5, 195x5, 225x5, 250x2P, 245x5, 185x5x5 (CG Spoto)
Chins & Rows
Low Handle Trap Bar DL
140x5, 190x5, 230x5, add belt, 280x5, 320x1, 360x1, 320x5, 280x10
Standing Single Arm DB Press
25x8, 30x8, 35x6, 40x3x6
Plank Flow x 2
My body fcking hurts. Hips, shoulders mostly. Frustrating. I front squatted Sunday, and that was pretty much a disaster. 175x5 and 155x10, then hobbled around all day yesterday due to hip. I will probably go back to pin squats just above parallel, as my hip just will not tolerate anything below parallel (with a rebound?)at this point. Will do some thinking on it. Another possibility is to drop squats for an appreciable amount of time to allow it to heal up, if I cant get around this while squatting. I’m pretty sure it’s tendonitis right around the greater trochanter, where the glute tendon ties in. Shoulder is still pinchy, but has improved. Was certainly less painful on bench today than last time around. Added 5lbs for a comfortable 5. Will probably stick here and groove it while perhaps improving the cg spoto. Got some figuring out to do.
Bit from left field, but have you considered trying loose briefs or power pants or something?
Thanks for the suggestion mark, but I dont think I’ll be purchasing any gear. I just need to fix myself, which i can do. Things seem to be calming down. Had a good w/o today.
5/25/2018 - 1C5
TGUs and Swings, leg swings, ext rotations
DB Bench (5s eccentric)
30x7, 50x7, 70x7, 80x7, 7, 6
Chins 2x10, Machine Rows x3
45x5, 95x5, 135x5, add belt, 185x5, 225x5, 245x6, 6, 8
AMRAP Hand Release Pushups
22, 17, 17
5 sets in 9:46:
60lb Hip Circle Goblet Squat x 10
30lb Hip Circle Glute Bridge x 10
Preacher Curl Machine 3x
OH Rope Cable Ext 3x
Better! . Shoulder is mending, just slowly. 5s eccentrics are a ball buster. Sucking wind on that finisher. I might be sore tomorrow!! This was a good one.
Glad to see you have a good workout with little to no pain